Summer time is here so everything is going on the grill- even pizza!

I’ve been hearing about this pizza dough that has extra protein. So I googled many recipes and decided that it would be a great healthy weekly staple in my house. 

It only has 2 ingredients:
1 cup of self rising flour (I made it myself - just add 1.25 tsp of baking soda and 1/2 tsp of salt to regular all-purpose flour)
1 cup NF Greek yogurt 

Directions:
1. Mix the ingredients in a kitchen aid or food processor. If it’s on the sticky side, keep adding 1 tbsp of flour at a time until it’s workable. Put the bowl in the fridge for 1 hour for less. Coat dough with flour.

2. Roll onto a parchment sheet. Be sure to flour the parchment paper as well as the rolling pin and flatten until it's thin. I like the thin crust because I pile on the veggies. This dough is messier than the "Better for you Pizza" dough I previously posted, and is less crispy/more doughy because of the yogurt.

3. Get your grill to 400 with a clay pizza pan already warm. Use a cutting board to transfer the parchment paper to the grill and cook for 12 minutes.

4. Put any desired toppings you like. It’s a fun family meal to make together. You can also make it gluten free. Save any leftover dough in the freezer for another meal later.

Keeps for 4 days in the fridge and a month in freezer.
Enjoy!

I am bringing back the abs challenge from a couple years ago. 

Start with power sit ups and leg lifts. Do each exercise for one minute each every day. Add another minute of each when that feels too easy. I'll post more exercises to give you variety, or find them on my YouTube Channel.

You can create big changes by taking small steps.
This is do-able.
All you have to do it commit and show up.

​Let's go!

I recently learned how to make leis and took a hula lesson - both were firsts for me. It made me think: When was the last time I took a new class or did something new? It's been awhile.

As I watched the teacher weave ti leaves so quickly and admired the smoothness of a 5 yr old hula dancer, I could not help but compare myself to them. I was in awe. It brought me back to my early days of lifting weights, when I was researching everything and looking for people to support me on my fitness journey. I remember the feeling of starting something new. I enjoyed being a beginner in so many ways, but it was also frustrating at times. I had to remind myself that this wasn't something I grew up with; I needed to practice to get better. You don't get buff by walking into a gym, you have to stick with it day after day.

It's taken me years of practice to find hacks and learn how to eat a properly balanced diet. I have learned how to meal prep with delicious food and how to eat well. You can’t starve yourself and expect to get fit. I have been teaching people at all fitness levels for 20 years, helping them through their injuries and life stages like pregnancy and menopause. I have also met people at their most vulnerable, such as after a divorce or heart attack. I can relate because I was once in their shoes, looking for a way back to passion and self connection after life threw a curveball. I had to learn to be uncomfortable. It wasn’t easy but I loved the process, and individual moments collected until they changed my life and charted my career path. 

I have a unique perspective on fitness because I myself was a client before I became a trainer. I broke the patterns modeled by my family when I decided to take control of my body and my health. And I didn’t know how to do it, so I needed support. I know what it's like to hire a professional and trust the process. I am proof that it works. 

So, what is one new thing you can do? Are you asking for the support you need? Have you found a community to keep you engaged and accountable? My goal is to keep hula dancing! Gracias mi gente! 
​
Adriana

I was talking to a friend about the different ways I change up my workout - and also my food - to stay on top of those bored spells that can throw me off of my groove. I just figured I'd let you all in on this as well to support you!

Variety and creativity are the best ways to keep food interesting. I love food! Sometimes I work out just so that I can eat whatever I want and not worry about it. Other times I measure, especially during times of hormonal imbalances times- either that lovely time of the month or perimenopause (got to flow with aging )- when I see more around my belly or butt. I get it. But you better believe my food will always have flavor and color! I think I might have been a chef in another life!

Here's my favorite dressing this week! You can keep it interesting by changing up an ingredient, for example, using a different vinegar or oil. I love red wine vinegar, and I can find a lot of different Asian vinegars in Seattle. I've discovered coconut vinegar, maybe you will find one you like; just be open to trying something different. Combine it with ingredients like turmeric, garlic, ginger, or miso paste! You can get more ideas from salad kits and places like Evergreens!

Musturd Lemon Dressing
Makes 5 servings (2 tbsp per serving)

Ingredients
1/4 cup of olive oil
1/4 cup of lemon juice (fresh or jar)
1/4 cup of red wine vinegar
2 minced garlic cloves  (put thru my garlic press)
1 tbsp of whole grain mustard from Trader Joes
1/2 tsp of salt
1/2 tsp of black pepper.

Directions:
Mix ingredients in a jar and shake well. Split between 5 small containers. (I recycle small containers from other juices.) Shake again before using. Can be kept in the refrigerator for a week.
 
Nutritional information:
Total calories; 105 Fat grams 11.1, Carb grams 1.9, Protein grams .1.
Put over a bed of greens and herbs. I love arugula and spinach together, with some basil and cabbage. I added sunflower seeds and sliced almonds for crunch, and meatballs for protein. For my meatball recipe, click here.