Do You Still Need to Workout If You Eat Raw?

The quick answer is yes! And I’m excited to share this workout with you, designed by my friend Nichole Kellerman, who is a personal trainer and knows a lot about working out and eating healthy.

Welcome Nichole…

What’s up, what’s up, it’s Nichole Kellerman here to give you some killer tips on how to keep your body in top notch from EVERY angle.

Watch Nichole Demonstrate the Workout

Okay- so we all know that being healthy isn’t just about what you put in your mouth, it’s about many components; diet, exercise, sleep, stress management, emotional stability, spirituality and the list goes on.

Think of it like a wheel, if a section is missing it wont function properly.
So today I am talking about the exercise and throwing in some mental exercises as well. :) 
This work out has many dynamic movements that incorporates multiple muscle groups and joints creating a strong, fit injury free body!

Plus I have added some positive affirmations to go along with each movement included in the exercise.

(see video for visual examples and proper form)

1. Side Lunge to Shoulder Press, Balance – “I am climbing to new levels”

-With one dumbbell (5-12lbs) feet together, step out to the side reaching to the inside of the opposite foot.
-Step back to the starting position
-Press arm up overhead and kick moving leg in front of you, to balance

2. Back Lunge To Rotate- “I Love My Life”

-Start standing, with one weight, holding on both sides
-Lunge back (ideally 90 degrees at each knee)
-Arms out, rotate over the front leg
-Back to standing
-Alternate to the next leg

3. Deadlift To Row “Out With The Old In With The New”

-Feet together, legs straight but knees NOT locked
-Both dumbbells in hands bend over, shoulders back, till you feel a stretch in the back of your leg
-Back up to standing, pull arms back, squeeze shoulder blades and repeat
-Advanced perform on one leg (one leg deadlift)

4. Plank With Tricep Kickback “Create Your Own Affirmation”

-On the floor, core tight, hips down
-Keep core tight (belly button to spine)
-Pull one are up, lock elbow into waist
-Kick arm straight squeezing tricep
-Switch arms

5. Cardio Dance Party

-Put on your favorite jam and DANCE!
-DO NOT SKIP THIS!
-This is vital for your health, happiness and heart :)
-Let go, have fun, be silly, get out of your head and into you body
-*All out* go for it, your body needs this

You can do these exercises just about anywhere! And since I’m feeling super generous (I think it’s the green smoothie I just drank kickin’ in ;) I’d love to give you free access to the 10 page Stretch Routine I usually only give my paying clients! Click Here get your copy now.

Then just print and follow with these detailed pictures and descriptions.

raw-workout

Click Here to grab your copy now!

If you have any questions at all, feel free to contact me, I am here to help.

xo,

Nichole Kellerman, CPT, CMT
Health & Lifestyle Coach
NicholeKellerman.com
720.515.2695

Nichole Kellerman, is a certified personal trainer and massage therapist with the drive to help as many women as possible be fit, healthy and happy, all while having a blast! Having struggled with her weight and self image in the past, she has now dedicated her life to showing women how to love their bodies and get that head-turning confidence they all deserve! Learn more about Nichole at http://nicholekellerman.com.

7 Secrets to Being a Cool Vegetarian

I’m super excited to bring you this great video by Jeff Golfman! His blog the Cool Vegetarian is an incredible resource of support, community, and guidance for living vegetarian, vegan or raw. Jeff has been practicing yoga for 16 years, he’s been a vegetarian for 21 years and 100% raw for the last 6. He makes living green and healthy fun and inspiring!

Without further ado… here is Jeff Golfman’s cool vegetarian secrets!

Jeff Golfman is an eco-entrepreneur. He is the Co-Founder and President of Prairie Pulp & Paper Inc. , which is active in the research and development of recycling agricultural straw fibers into tree-free chlorine-free sulfur-free paper. He’s the founder of Pulse Furniture, a custom furniture manufacturer that creates sweat shop free furniture in Canada, for clients all over North America and the Founder and Volunteer President of

How to Organize Your Raw Food Kitchen Like a Pro in 9 Minutes or Less

Today I’m excited because we’ve got a special video from my friend Melody Granger, who is an organization pro. But she isn’t just talking about organizing closets today (though she’s awesome at it!), she’s walking us through a raw food kitchen! You see Melody has helped her sister who teaches raw food classes locally, to organize her kitchen to make eating raw easier.

I can’t tell you enough how important it is to have things prepared ahead of time, and having a clean organized kitchen is one of those things that makes everything run smoothly. So please watch while Melody shows us the ropes of organizing a raw food kitchen for maximum efficiency. You’ll definitely learn a few tricks, I know I can always learn new ways to arrange my kitchen to make eating raw more streamlined. :)

Without further ado… here is Miss Melody Granger, and her sister’s raw food kitchen organization video:

Let us know if you have any raw food kitchen organization questions below in the comments!

Melody Granger helps women through the organizing process, eliminating clutter & simplifying spaces, so they create an enjoyable environment that promotes clarity, confidence, & peace of mind as they go after the lifestyle they want. Melody is the creator of “Closet Chat” and the “Get It Done!(TM) Yourself” private coaching program. Get started clearing out your space at melodygranger.com. For free!

My video secrets & a little pixiedust from you

Today I’m really excited to share that I am a part of the “Brilliant Marketing Tricks Blog Series” as organized by Mayi Carles.

My contribution is… you guessed it: How to Use, Create, and Leverage Video to Market Your Business Online!

Check it out if you’re curious about how I make my videos, and how you can too.

I’d really appreciate a little pixiedust from you to help me fly…

I’m one of 15 finalists for a contest from Infusionsoft where I have a chance to win $10,000 and one year of the service for free.

Please vote for “Raw Foods Witch”, it takes only 5 seconds and you’ll have my deepest gratitude! *Muah!*

Love, Nathalie

Get Ready for a Healthy Halloween

It’s my favorite time of the year: autumn and the Halloween season! I love going apple picking, walking along the pumpkin patch, and using lots of cinnamon in my food. This is what autumn is all about, baby.

To help you celebrate this great harvest time and the changing of seasons, I’m putting together a series of fun Halloween themed recipes that are simple, yummy, and fun to make with kids in toe.

Here’s the first one!

Orange Bell Pepper Jack-o’-Lantern

Bell pepper jack o lantern

What’s both fun and functional? Bell pepper jack-o-lanterns, that’s what! You can make them on short notice because it only takes a few minutes, and they serve as a great decoration too.

Bell peppers are high fiber, and contain a slew of goodies to combat all the not-so-healthy halloween candy circulating at this time of year. Notably: Vitamin A, Vitamin C, Vitamin E, Vitamin K, Vitamin B6, Potassium, Manganese, Thiamin, Riboflavin, Niacin, Folate, Pantothenic Acid and Magnesium. All that, and a wicked smile!

The Simple How-to Instructions

  • First, cut off the top of the bell pepper and remove any seeds from the inside.
  • Next, use a small knife to cut the eyes, nose, and mouth like you would a pumpkin.
  • You can use the jack-o-lantern pepper as a decoration until your guests are ready to bite into them.

My favorite use for these is to fill the peppers with dip. If you’re going to be putting out some dip for vegetable crudites, why not use an orange bell pepper dressed up like a jack-o’-lantern instead?

Stay tuned for the next 2 Halloween recipes!

I’ve got 2 more great healthy, raw Halloween recipes that both adults and kids will love coming up in the next week and a half. To make sure you don’t miss out, sign up to be notified by joining my free mailing list The Cue.

Love, Nathalie