March Burpee and Squat Challenge and the Core Power Winner

I can’t believe that it is already the end of February! Since the baby was born I feel like time just speeds by. He is already almost 5 months old and yet I feel like he should only be 2 months. Before I know it he will be crawling and walking….look out world!

I have been wanting to do a Burpee and squat challenge since the beginning of the year but just haven’t had the time to actually organize myself enough to do so. Finally I will be doing one for March and would love for you to join in with me!! I have created a spreadsheet that I will post on my fridge to make sure I remember to do them and also keep me on track. This is what it looks like

30 day squat and burpee challenge

If you would like a copy of this spreadsheet to print just leave a comment below with your email and I will send it over to you! We are starting tomorrow and going all the way to March 30th (the 31st can be our rest and celebration day!)

Now onto what everyone has been waiting for….the Core Power Protein winner. Thank you to everyone that participated and of course to Core Power for suppling the prize.

Our winner is : Michelle C.

Congrats Michelle! Please email me at larissa at larissamilanofitness . com to claim your prize.

Hope everyone has a great weekend!!!

~Larissa

Live. Move. Be Fit

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Winter Olympics, Core Power Protein and A Giveaway!

I absolutely love the Olympics….well actually anything sports related I love….but the Olympics take it to that whole other level. This year the Winter Olympics have definitely been one to watch! The amount of training that the athletes put in and the determination they have always leaves me in awe. Being a personal trainer and fitness instructor I always love hearing them talk about their stories and training and how much they can squat or bench press. It cracked me up the other night when one of our USA Women Bobsleders said “I eat figure skaters for breakfast”. There is always a slight rivalry between sports (you have it in horseback riding also). And to know that Lolo Jones was consuming 9,000 calories a day to help gain the muscle she needed for bobsledding is crazy!! The even cooler thing is that Jazmine Fenlator, USA Bobsled Pilot, and Emily Cook, Aerial Skier are part of Team Core Power! Core Power is at their side in Sochi, powering their recovery all the way to the podium!

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So I am sure you are wondering what Core Power is. Well its this awesome real milk protein drink made from fresh, lowfat, lactose-free milk and real honey. It’s balanced protein to carb ratio and nutrient-rich profile make for the perfect end of every workout. From endurance sports and bodybuilding to running, yoga and cross-fit, Core Power helps you recover faster, build lean muscle and stay at the top of your game. No matter which game you happen to play.

banana_family_350Here is a great list of Why Protein? from Core Power!

Why Protein?

  • Milk protein contributes to muscle development while the natural carbohydrates of honey provide the energy to rebuild muscle and glycogen stores. Consumption of carbs with protein after a workout optimizes muscle recovery and growth.
  • Made from fresh milk and real honey, one great-tasting, lactose-free serving of Core Power provides athletes and fitness enthusiasts with 26 grams of high quality fresh milk proteins, consisting of 21 grams of casein proteins and 5 grams of whey proteins. The light versions still pack a heck of a punch, serving up 20 grams of the same high quality fresh milk proteins.
  • The unique nutritional profile of Core Power uses the best proteins and delivers calories that your body can actually use.
  • Milk’s unique ratio of whey and casein proteins builds lean muscle while its vitamins and minerals keep the body healthy.
  • Honey boosts athletic performance and endurance while reducing muscle fatigue.

I was lucky enough to get to try some out in their great Fit Kit. It includes a camelback water bottle, which I use every day to track my intake, a yoga mat, gym bag, balance ball, towel and of course a couple bottles of Core Power.

Get Fit

 

I am super fussy when it comes to protein and how it tastes. This stuff definitely doesn’t have that nasty gritty tastes. It actually tasted good and kept me going when I am teaching back to back spin classes. Another awesome thing was that it didn’t give me a tummy ache at all. I even let my brother-in-law try it and he is hooked (he even text me asking where he could buy it!)

Now I am sure that you would love to give this stuff a try!! Well Core Power was awesome enough to offer a Fit Kit for me to Giveaway!! YAY!!! Enter below :) The giveaway will run from today until next Tuesday 2/25/14 at 12:00 am PST

 

a Rafflecopter giveaway

Come Power supplied the Fit Kit to me free of charge. All opinions are my own.

~Larissa

Live. Move. Be Fit

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Sweet Potato and Kale Soup

So my big thing lately is to look up a couple different recipes to get ideas and then come up with my own spin on it. My girlfriend brought over this awesome Sweet Potato and Kale chowder a couple of weeks ago and I have been itching to make it. She sent me the recipe, which of course was from Pinterest (I can spend hours on there looking at things!). I decided to put my own spin on it and it turned out awesome! I eat Paleo most of the time but I am not strict Paleo. I still incorporate grass-fed butter and some dairy (my stomach doesn’t have a problem with it). If you are strict Paleo just omit those and use the coconut alternative. Because of the attention span of my 4 month old little man I did not take any pictures during the process but have an awesome ending pic :)

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Inspired by this recipe!

Sweet Potato and Kale Soup

Ingredients:

3 slices nitrate free bacon cut into small pieces(I love applegate brand)

3 tablespoons grass-fed butter (you can use coconut oil instead)

1 medium onion chopped

3 cloves garlic minced

4 small sweet potatoes peeled and diced into cubes

1 apple peeled and diced

1/4 tsp ground ginger

1/2 tsp salt

1/4 tsp pepper

1/2 tsp cinnamon

1/4 tsp onion powder

4 cups chicken broth (homemade is best)

2 cups water

1/4 cup half and half (can sub coconut milk or leave out all together)

6-8 kale leaves despined and torn into small pieces

1-2 handfuls spinach

1/2 cup organic frozen corn

meat of your choice (I used shredded chicken I had left over from the night before)

 

Directions:

- In large, heavy bottomed soup pan sauté diced bacon, when done remove and let crisp.

- Add butter, onion and garlic. Let cook until translucent.

- Add sweet potatoes, apple, sea salt, pepper, cinnamon, ginger, onion powder and sauté an additional minute.

- Add chicken broth and water, cook until potatoes are easily pierced with a fork.

- Use an immersion blender (or transfer to a standing blender) to rough puree the soup.

-  Add kale, spinach, corn and cook until kale is softened.  Add additional ginger, salt and pepper to taste.

- I add my meat to the bottom of the bowl, pour soup on top and then add the yummy crispy bacon pieces on the top.

Enjoy!!

~Larissa

Live. Move. Be Fit

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Paleo Tomato Braised Short Ribs

Since we purchased a quarter cow this year I have been looking for new recipes to cook the cuts I am not used to. I have absolutely loved having a freezer full of grass fed beef and being forced to use cuts of meat I am not used to. Finding recipes is a new past time of mine :)

I decided I really wanted to make the short ribs I had in the freezer. So I pulled out a couple of my favorite Paleo cookbooks and thumbed through them. I came across this awesome recipe in The 30 Day Guide to Paleo Cooking. Paleo tomato braised short ribs sounded pretty darn good to me!

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The ingredient list is super simple and most of the items you will already have in your pantry!

Ingredients

Process

  1. Heat bacon grease in a cast iron skillet on high heat.
  2. Sear short ribs about one minute per side, just until they have a good brown on them, place into a large crock pot.
  3. Sprinkle ribs generously with salt and pepper.
  4. Top with dried basil.
  5. Place smashed garlic over ribs.
  6. Pour in two cans of tomato sauce, cover crock pot with a lid and cook on low for 7 hours.
  7. Remove lid and turn crock pot to high for one additional hour of cooking if the sauce seems pretty soupy.

Once you get beef short ribs seared in your cast iron pan place them in your slow cooker and add the seasonings. If you don’t have a cast iron pan I love this one! It is an awesome price and works well for everything from searing meat to cooking bacon.

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After all your meat is seared you can top it with the tomato sauce and smashed garlic. Make sure that you are getting tomato sauce that is either in a glass jar or from a brand that doesn’t use BPA in their can liners. I love the Muir Glen brand for all my tomato needs!

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Normally I would have put an actual picture of my end product but it got served up and consumed too quickly!! It was super yummy and definitely will be going into the good recipe archives. One note of advise is to try and remove any large piece of fat that might be on the ribs. I missed a couple pieces and it made it a little rich. Next time I will be more aware of the amount of fat on the ribs. Good luck!

Do you have any short ribs recipes that you love? Please share if you do :)

~Larissa

Live. Move. Be Fit

 

 

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Cyber Monday Health and Fitness Deals

Now I know that most of you are doing some shopping today for Cyber Monday! I have compiled a great list of some fitness and health related deals you can find today. Happy Shopping!!

1. Trigger Point Performance : Offering 15% off, excludes the grid roller. Use code TPPCM. I own almost all of their products. I can’t speak highly enough of them. The massage ball is the best for getting those spots on your back!

2. Nuun Hydration : Offering free shipping and $20 4 packs. Absolutely awesome for training, everyday and even when your sick :)

3. Hyperwear : Offering 10 – 25% off select products and free shipping over $35. The weight vest is a definite must to push your workouts further

4. Under Armour : Offering 25% off select hoodies. These are my absolute fav hoodies!!

5. Warrior Dash : All races are only $35! I have always wanted to do one of these races.

6. Gladiator Rock and Run : All races only $40! Use code cyber40 I will be out there with a good friend at the San Jose race :)

7. Gymdoll Clothing : Offering 25% off all orders. Use code CYBERMONDAY I absolutely love their tanks. I have at least 4 and it’s fun wearing them while working out. Along with the fact that they are super comfy!!

8. Reebok : Offering 30% off all orders and free shipping. Use code CYBER30

9. DeLonghi Food Processor : Normally $299 on sale for $64!!

 

Have Fun!!

~Larissa

Live. Move. Be Fit

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The baby, workouts and training

Hello to all my awesome followers!!

It has been such a long time since I have written a post and it is so nice to be back. My pregnancy went pretty well but had me very sick so my blogging and workouts had to be put to rest or a little bit. I ended up needing a c-section because every time I had a contraction the baby’s heart rate would drop. It was the safest thing for him and that’s what mattered most. He was born on 10-03-13 at 8:13pm weighing in at 6lb 7oz. He was happy and healthy!

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I can’t believe that was 8 weeks ago yesterday. So much has changed in those 8 weeks! Everyone always used to tell me how much having a baby changes the way you think (my response was always “yeah, yeah, yeah” lol). Man were those people right!! The little things just aren’t as important anymore and that little face looking up at you melts your heart on a daily basis. A good friend told me how the love you have for your child is like no love you have felt before…she was so beyond right. Our little man has completely stolen my heart and I find myself thinking of how things will affect him over myself and I wouldn’t have it any other way.

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Now onto my workouts. I had to wait the 6 weeks before I could start doing anything. I was almost skipping out of the doctor’s office when he cleared me for working out and needless to say I was out for a run/walk the next day. I am trying to make sure that I pace myself considering I have been off working out for almost 6 months. The last thing I want to do is get an injury for getting too excited and doing too much.

I have decided on a couple of goals for this upcoming year and to get me back into training mode. Here are the first ones I have come up with. I’m sure that I will be adding more as the months go on :)

1. Train for my first Marathon

2. Train for my first Spartan Beast race

3. Be able to complete unassisted pull-ups

Considering life is getting back to normal now you can expect weekly posts regarding my training, workouts, gear and of course stories about my little man! Hope everyone had an amazing Thanksgiving yesterday and I am thankful for all of you :)

~Larissa

Live. Move. Be Fit

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My new life and the peanut

Well it has been wayyyy too long since I have posted on here. The last couple months have been very exciting and exhausting at the same time. For those who don’t know I am pregnant!! The baby is due on October 5th and I am finally almost out of the feeling like crap stage (hence the no blog entires for the last 3 months).

The hubby and I are extremely excited about our growing little peanut. I am almost 4 months now and today is truly the first day where I feel pretty good. It is definitely up and down but at least the 24/7 nausea is gone :) We are a little over 3 weeks away from finding out the sex of the baby. I am super excited for that appointment!!

My workouts have definitely been very minimal due to my icky tummy. Luckily I am planning on getting some more workouts in now since I am feeling better. Here is the most recent pic of the little peanut at 13 weeks (I am now almost 7 weeks). We will have a new pic when we find out the gender. I hope everyone has an awesome weekend and I am happy to be back to all my readers

13 week ultrasound

~Larissa

Live. Move. Be Fit

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Whole30 Week 1 review

My introduction to the Whole30 started with a copy of It Starts With Food being sent to me for review. When I first started reading I thought “oh great, another don’t eat crap book”, which yes they tell you not to eat crap but they also tell you all the reasons why. The first two chapters are a nice introduction to the overall view and experience of the authors

The first 3-4 days were very hard for me with my cravings and feeling tired. Now it’s not as bad but I still seem a little irritable at times….thank goodness my hubby is very understanding :)

Important things I have learned during the first week:

  • When a cravings kicks in distract yourself and I don’t mean by watching tv!! Get up and go for a walk or if it’s night time brush your teeth. Just do something to get your mind off that treat. This worked great for me and when I thought about that cookie or cupcake again I didn’t feel like I HAD to have it.
  • Make sure that your family knows what you’re doing and why. It is so much easier when your friends and family back you and don’t bring you treats or things you can’t eat. It also helps cause they will keep you accountable.
  • As the book says, don’t focus on what you can’t have….focus on what you can! Don’t think about how you can’t have pasta just think of a veggie to replace it. For me it seems to take me out of the negative and into the positive. You are still having your meals you just replace bread with butternut squash now. Soon it will just be automatic :)
  • You might have an emotional episode (aka a breakdown) and that is ok! It will get better and yes I even cried during the first week!
  • DO NOT watch the food network!! I love watching chopped and all those shows until I started the Whole30. Now it just makes me crave everything and anything. Hence the saying out of sight, out of mind

So with all this said I also must admit that after my first 10 days I went off of the Whole30 program. I got this nasty flu and really just needed some plain crackers and hot water with honey. Its not like I went all crazy eating bad things but I ate what helped my tummy feel better. I rarely get sick and haven’t had the flu in over 3 years (hopefully won’t get it again for a long time!!). I am finally starting to feel a little better and will be jumping right back on the plan. I truly felt so much better and while I was off from my flu I had a bite of a cookie and it didn’t taste good at all…I was in SHOCK!! This sweets loving girl didn’t even want the cookie let alone anything else like it. This weekend will be more food prep like usual and back at it I go :) It’s not about the fact that you fell off the wagon but that you get right back on :)

~Larissa

Live. Move. Be Fit

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Paleo Slow Cooker Baked Apples

Going into Day 3 of the Whole30 I was desperate for something sweet. Knowing that I can’t have any added sugar I turned to an old favorite from when I was little, baked apples!! I searched online for some Paleo slow cooker baked apples recipes and came across two different ones that sounded really good. I decided to do a combination of both to make my own version. I have to give credit to Fast Paleo and Clean-Eatz

Ingredients:

6 apples

½ cup raisins

1 Tbsp cinnamon

1 Tbsp vanilla

1 Tbsp butter to grease bottom of pot

 

Topping:

¼ cup almond flour

½ cup chopped pecans

½ cup chopped walnuts

1 tsp cinnamon

¼ tsp nutmeg

1 Tbsp butter melted

Directions:

  1. Core and chop up apples
  2. Put butter at the bottom of slow cooker. Add apples, raisins, cinnamon and vanilla. Stir to mix all togetherIMG_0807
  3. In a bowl melt the butter, then add the almond flour, nuts, cinnamon and nutmeg. Mix together with a forkIMG_0805
  4. Place nut mix over the top of the applesIMG_0811

Let apples cook on high for 2 hours. Then drop the temperature to low, uncover and cook for another 30 minutes. Stir and enjoy!! I only use pastured butter because that is what is allowed. You could also use coconut oil in place of the butter.

Here is my final product….and it was definitely a hit. I will be making this again :) The picture below is with a little extra almond flour sprinkled on top to make it more like a deconstructed apple pie.

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Do you have any paleo desserts that you really enjoy? Or a site that you go to for good recipes?

~Larissa

Live. Move. Be Fit

 

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Believe I Am Training Journal Followup

Well as you all know I have been recording my workouts in a training journal the last couple months. It has been an awesome experience and I have enjoyed sharing with everyone!! Here is a recap of my experiences and goals for this month…that’s right I am not stopping. I love this journal way too much :)

I have always been a strong believer in writing down your goals. For some reason seeing them in writing right in front of you can be the motivation you need to get out the door! Since I have been writing in my Believe I Am Training Journal my motivation has been taken to a whole new level! I already loved writing before but now I am excited to go workout and write about it in my journal. Here is a photo of my January goals and workouts so far..

Jan training journal

My overall experience these last couple months with the training journal have been awesome. I love how small the journal is and how I can just throw it in my purse or even my gym bag. One of my favorite things about the journal is all the “how to” and inspirational messages throughout. Everything looks like Lo & Ro literally wrote it in your journal just for you. It has that awesome personal feel!

I will definitely be purchasing another one once this one is full. And I have a feeling I will be getting a box to keep my old ones in. It is really neat keeping journals like this and then going back and seeing all that you have accomplished. Seeing how far I have come makes it that much easier to push harder and be the best I can be!

Do you use a training journal? If not please come check out the Believe Training Journal and Sisters In Sports!

 

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