celebrity trainers .

Celebrity Trainers That Will Keep You Motivated

While fitness journeys are personal and individual, we all require a certain amount of external motivation to keep us going. We’ve listed our favorite celebrity trainers that we absolutely love, because they’ve kept us pushing to reach our own goals.

Chris & Heidi Powell
Chris and Heidi Powell are the backbone of the show Extreme Weight Loss. Together, they’ve helped individuals on their show lose a combined 10,000 pounds in just four years. They are family-oriented, and understand that life just gets in the way sometimes. Check out Heidi’s blog and their Instagram feeds for daily motivation and reminders to just keep pushing for that lifestyle transformation.
Chris’ Instagram
Heidi’s Instagram

Ashley Borden
Ashley Borden has worked with Mandy Moore, Lauren Graham, Tori Spelling, and Christina Aguilera. Really, need we say more? She has a fantastic blog that motivates you to just live an all-around good and healthy life, and be happy with yourself. Her April post, Read This to Start Loving Your Body Again, is one of our favorites and is a great read for when you need a fresh perspective on your goals.
Ashley’s Instagram

Andrea Orbeck
Andrea says; “I’ll not only educate you, I’ll push you to be your very best. Together, we’ll create a plan so that you can achieve your goals”. Isn’t that just the sweetest? She loves working with pregnant Mamas who want to stay active and do the best for themselves and their little bun in the oven. She’s a mother, and she gets it! Just check out her website for great workout videos and reassurance that you can get healthy no matter what your stage of life!
Andrea’s Instagram

Valerie Waters
Valerie’s Instagram account just makes you want to treat yourself to a morning workout, then hang out by the pool with a smoothie. Her blog is incredibly inspirational, and she is just another reminder that trainers and celebrities really are just like us. They want to be happy with themselves, and maybe even do a little good in the world.
Valerie’s Instagram

IMG_3092

Easy Oat Flour Pancakes

Looking for a gluten-free breakfast option that is both easy and inexpensive? Look no further! These Oat Flour Pancakes are made from ingredients you already have around the house, and will give you a delicious new alternative to your morning oatmeal. They are even perfect to take for lunch!

Oat Flour Pancakes
1 ¾ Oat Flour (to make oat flour, just blend your oats in a food processor or blender for about 5 minutes- voila!)
¾ Cup Milk (you are welcome to substitute almond milk)
2 Eggs
1 Tablespoon Baking Powder
1 Teaspoon Vanilla
1 Tablespoon Honey
Dash of Cinnamon

After oat flour is blended, combine all ingredients in a mixing bowl. Cook in a frying pan like regular pancakes, top with favorite pancake toppings, and enjoy! I like mine with peanut butter and bananas on top :)

 

Disclaimer: The information contained on the Color in Motion 5K blog is not intended as, and is not, a substitute for professional medical advice. Please consult a medical professional before starting any exercise program, making any drastic changes to your diet, or any other changes that may impact your health. The Color in Motion 5K blog is for entertainment and should not be taken as professional advice or instruction. While we try our best to keep our information up to date, older posts may no longer be correct or relevant. Please contact us at blog@colorinmotion5k.com with any questions.

Find a Color in Motion 5K race near you: http://colorinmotion5k.com/locations
Sugar Substitutes

5 Sugar Substitutes

We’re always told sugar is bad for us, but we’re also told that sugar substitutes can be just as harmful. Here are our top 5 favorite sugar substitutes that are easy to use, and taste good too.

Erythritol
Containing almost ⅛ of the calories per gram that sugar holds, erythritol is a natural sweetener that still contains good-tasting sweetness. Because of it’s chemical make up it does not spike blood sugar or insulin, and does not feed bacteria in the mouth which can cause cavities and tooth decay. It is calorie free as well, and is mostly absorbed through the small intestine, making it easier to digest than most artificial sweeteners.

Stevia
Stevia is actually a very sweet herb, and is derived from the South American stevia plant. In it’s natural form it is very safe to use when monitoring blood sugar and insulin levels. Just be careful of those companies that may be selling stevia that is far from its natural form. If you really want to be sure of its purity, try growing it yourself!

Maple Syrup
Honestly, who doesn’t enjoy real, pure maple syrup? If you get the good stuff, it has a simple and natural “manufacturing” process as it is derived directly from maple trees. Another pro, is that it possesses a fructose level that is much lower that other syrup-y sweeteners (about 30%). Fructose is the component in sugar and sugar substitutes that doesn’t metabolize well and ultimately spikes blood sugar and insulin.

Brown Rice Syrup
Made from cooking brown rice with cultures and enzymes to break down the starches, brown rice syrup contains no fructose. It is also easy to use in baking, as it can be substituted on a 1:1 ratio with other liquid sweeteners. watch those labels, though, as some companies may add barley malt or corn syrup.

Raw Honey
Raw honey, especially if it’s local, is always a good option. It is a powerhouse of antioxidants, vitamins, and minerals that can boost your immune system and fight off allergy symptoms. Honey is also low on the glycemic index, which allows it to be absorbed into the blood stream gradually.

Disclaimer: The information contained on the Color in Motion 5K blog is not intended as, and is not, a substitute for professional medical advice. Please consult a medical professional before starting any exercise program, making any drastic changes to your diet, or any other changes that may impact your health. The Color in Motion 5K blog is for entertainment and should not be taken as professional advice or instruction. While we try our best to keep our information up to date, older posts may no longer be correct or relevant. Please contact us at blog@colorinmotion5k.com with any questions.

Find a Color in Motion 5K race near you: http://colorinmotion5k.com/locations
IMG_2252

Banana Bread Granola Bars

Adapted from Running With Spoons, these Banana Bread Granola Bars with blow. Your. MIND. Seriously. If you love your granola bars soft and sweet, these are the way to go. PLUS they are easy, gluten free, and don’t take any time at all to make.

Banana Bread Granola Bars
1 ½ Cup Oats
1 Banana, mashed
½ Cup Honey
1 Tablespoons Flax Meal or Seeds
1 Tsp Cinnamon
1 Tsp Vanilla
½ Cup Chopped or Sliced Almonds
½ Cup Ghirardelli 60% Cacao Bittersweet Chocolate Chips (these are my favorite, but feel free to use whichever chocolate chips you prefer :) )
⅓ Cup Chopped Dates

Preheat oven to 350 degrees. Mash the banana in your mixing bowl, then add all remaining ingredients except the dates. Line an 8×8 (ish) baking pan with tinfoil and spray with just a little bit of oil. Press the granola bar mixture evenly into the pan, and top with the dates. Press the dates into the top of the mixture so they stick.

Bake for 12-15 minutes and enjoy! Let cool before cutting and serving.

 

Disclaimer: The information contained on the Color in Motion 5K blog is not intended as, and is not, a substitute for professional medical advice. Please consult a medical professional before starting any exercise program, making any drastic changes to your diet, or any other changes that may impact your health. The Color in Motion 5K blog is for entertainment and should not be taken as professional advice or instruction. While we try our best to keep our information up to date, older posts may no longer be correct or relevant. Please contact us at blog@colorinmotion5k.com with any questions.

Find a Color in Motion 5K race near you: http://colorinmotion5k.com/locations
Weekend Habits

Weekend Habits for a Better You

At some point or another, Monday’s are daunting. Whether or not you love everything about your life, the end of the weekend can be stressful and it is easy to be unprepared for the week ahead.

While it is likely that we can never be fully prepared for what the week will bring us, there are some steps we can take to make it a little easier on ourselves and make the week a healthy one!

Meal Prep

Are there foods that you eat on a regular basis? If they take any preparation at all, do it on the weekend! Hard boiling a dozen eggs, waiting for some muffins to bake or cooking pasta are all a lot easier to wait for when you are already at home with spare time. Don’t wait until Monday or Tuesday night when you’re already exhausted- take that time to workout or relax!

Plan Your Meals

You’ve taken the time to prepare the food, now take the time to plan it! I have found that if plan out what I am going to do with my pre-cooked food, meals are a lot less repetitive and I feel way less stressed about whether or not my family will enjoy them.

Wash Your Workout Clothes

Set yourself up for success by having your workout clothes washed and ready to go for the week. This means tops, bottoms, underwear, headbands- whatever you need for the perfect sweat session. Do everything you can to avoid unforeseen excuses.

Stress Management

It might be doing all of these little things, or it might involve taking just 10 minutes to meditate. Whatever it is, do something that will relax you. Just ten minutes of self time that allows you to reflect on your successes and remind you of your goals will allow you to have a better outlook on the coming week.

Start Fresh!

Maybe last week wasn’t your best when it comes to eating healthy. Maybe you skipped a workout or two, or perhaps work wasn’t your favorite place to be. Guess what?! You are being given a whole new week to redefine your expectations for life instead of dwelling on a couple of mistakes.

Lose the Technology

Most jobs these days involve a computer, smartphone, and probably a tablet. You spend more hours during the week staring at a screen than you do with your family, and the weekend can be your break from that! If you have homework to do and need the internet, try printing out articles and textbook pages. You might be surprised how refreshing it can be to read real ink from real paper.

Catch Some Zzz’s

Last but certainly not least: sleep! you may want to party it up on the weekend, but take time to rest. Sleep is just as important as eating healthy and staying active so make sure you get some shut eye while you can!

Disclaimer: The information contained on the Color in Motion 5K blog is not intended as, and is not, a substitute for professional medical advice. Please consult a medical professional before starting any exercise program, making any drastic changes to your diet, or any other changes that may impact your health. The Color in Motion 5K blog is for entertainment and should not be taken as professional advice or instruction. While we try our best to keep our information up to date, older posts may no longer be correct or relevant. Please contact us at blog@colorinmotion5k.com with any questions.

Find a Color in Motion 5K race near you: http://colorinmotion5k.com/locations
PostWorkout

Post-Workout Habits

Developing good post-workout habits can be crucial not only to your immediate recovery, but to your continued health and to the overall success of your goals. We’ve outlined some of the most common post-workout mistakes so if you’re hitting the gym regularly and not seeing the results you expect, take these thoughts into consideration!

Watch the Reward

When you know you’ve had a good calorie burn, it can be tempting to grab a not-so-healthy snack later on. Remember though; you’ve just burned those calories! Choose a snack that will promote further metabolism increase rather than one that will inhibit progress. Each of our bodies are different, so do your research to see what your body responds to most, and the types of foods that correlate with your goals.

Just Relax

Whether it’s meditating, yoga, stretching, or a walk, your body needs to cool down from the work you’ve just put it through. Finding a way to stretch or massage your muscles after a good calorie burn will lessen muscle soreness and better allow you to strengthen your body and keep after your goals.

Refuel!

Just like stretching, properly refueling after a workout will allow your body to better recover and boost your metabolism. A good combination of protein and carbs, even a small portion, will give your muscles the right nutrients so they can continue to grow!

Reschedule

You’ve just had an excellent workout, so plan another! Progress comes from consistent dedication and when you have goals in mind, consistency is key! Support your overall health by forming habits that you know will benefit your future.

Disclaimer: The information contained on the Color in Motion 5K blog is not intended as, and is not, a substitute for professional medical advice. Please consult a medical professional before starting any exercise program, making any drastic changes to your diet, or any other changes that may impact your health. The Color in Motion 5K blog is for entertainment and should not be taken as professional advice or instruction. While we try our best to keep our information up to date, older posts may no longer be correct or relevant. Please contact us at blog@colorinmotion5k.com with any questions.

 
Find a Color in Motion 5K race near you: http://colorinmotion5k.com/locations
IMG_2226

Make-Ahead Breakfast Burritos

Having breakfast made and ready to go in the mornings can be crucial to maintaining proper health and nutrition. These burritos are easy to make ahead of time and will happily boost your metabolism in the morning!

Breakfast Burritos

1 Package Lean, Ground Sausage (pork or turkey)
Handful Spinach, Chopped
3 Eggs
1 Cup Milk
Shredded Cheese
1 Cup Cubed Hashbrowns

10 Whole Wheat Tortillas

Tin Foil (to wrap and freeze burritos)

Begin cooking the sausage in a frying pan. While the sausage is browning, mix the spinach, eggs, milk, and cheese. Pour the mixture into a separate pan, and cook like scrambled eggs.

While these are cooking, you can rip sheets of tinfoil to wrap the burritos. Once everything is cooked, just divide the fillings equally between the tortillas, wrap in tinfoil, and freeze! Just heat them up in the microwave in the morning (without the tin foil, of course), and enjoy a delicious, warm breakfast! Yes, you can buy pre-made breakfast burritos in the store; but these are super easy to make, and you know what actually goes into them!

Disclaimer: The information contained on the Color in Motion 5K blog is not intended as, and is not, a substitute for professional medical advice. Please consult a medical professional before starting any exercise program, making any drastic changes to your diet, or any other changes that may impact your health. The Color in Motion 5K blog is for entertainment and should not be taken as professional advice or instruction. While we try our best to keep our information up to date, older posts may no longer be correct or relevant. Please contact us at blog@colorinmotion5k.com with any questions.

Find a Color in Motion 5K race near you: http://colorinmotion5k.com/locations

Healthy Sack Lunches

Let’s all take a minute to honestly answer this question: how hard is it to not munch on snacks while sitting at a desk all day?

For most of us, this is a struggle. Not that munching is a bad thing- personally, I prefer snacking and small meals as opposed to eating large meals 2-3 times a day. If we are going to snack at our desks, however, it would be good to pack foods that will keep our energy up throughout the day, and promote overall health.

For this reason, we are providing you with a list of healthy sack lunches that will allow you to snack (if desired), while also actually providing nutrients that should sustain you throughout your work day. No one likes those afternoon hunger pains right before quitting time!

Lunch Option 1:

Edamame (either dried or, well, not dried)

Green Juice

Pretzels & Peanut Butter (for an afternoon snack)

Lunch Option 2:

Ham and Cheese Roll-ups

  • Nitrate-free ham is choice, as is good quality cheese. Just slice the cheese into strips, and roll up into 4 or 5 slices of ham.

Multigrain Crackers

A CiM5k Orange Cranberry Coconut Flour Muffin

Apple Slices

Lunch Option 3:

IMG_1265Whole Avocado- can be sliced or mashed, whichever you prefer!

Two Hard-Boiled Eggs

Craisins

Tablespoon (or two :) ) of Enjoy Life Chocolate Chunks

Lunch Option 4:

CiM5k Homemade Granola

Salami Slices

Sliced Cheese

Carrot Sticks

Lunch Option 5:

Dried Fruit and Nut Mix

  • Make your own by buying the following items in bulk: almonds, cashews, raisins, blueberries, craisins, dried mango.

Applesauce

Cottage Cheese

Hummus

Pretzels, for dipping.

Disclaimer: The information contained on the Color in Motion 5K blog is not intended as, and is not, a substitute for professional medical advice. Please consult a medical professional before starting any exercise program, making any drastic changes to your diet, or any other changes that may impact your health. The Color in Motion 5K blog is for entertainment and should not be taken as professional advice or instruction. While we try our best to keep our information up to date, older posts may no longer be correct or relevant. Please contact us at blog@colorinmotion5k.com with any questions.

Find a Color in Motion 5K race near you: http://colorinmotion5k.com/locations
BaconAndEggCups

Bacon and Egg Cups

A bacon recipe for breakfast, lunch, and dinner? Yum!

This bacon recipe is super simple and contains ingredients that are so good for you! Enjoy!

IMG_2198Bacon and Egg Cups
2 Eggs
1 Cup Milk
1/2 Green Bell Pepper
1 Cup Spinach (cut up)
6 Bacon Strips

(Recipe makes 6)
Preheat oven to 350 degrees. Grease a muffin tin. Line six of the muffin tin cups with one piece (each) or bacon. combine the remaining ingredients, and divide between the six portions. Bake for 35 minutes, remove from tin, and enjoy! You can mix it up by adding all kinds of spices and sauces for added deliciousness!

 

Disclaimer: The information contained on the Color in Motion 5K blog is not intended as, and is not, a substitute for professional medical advice. Please consult a medical professional before starting any exercise program, making any drastic changes to your diet, or any other changes that may impact your health. The Color in Motion 5K blog is for entertainment and should not be taken as professional advice or instruction. While we try our best to keep our information up to date, older posts may no longer be correct or relevant. Please contact us at blog@colorinmotion5k.com with any questions.

 
Find a Color in Motion 5K race near you: http://colorinmotion5k.com/locations
Coconut flour

Orange Cranberry Coconut Flour Muffins

Who doesn’t love a good, healthy muffin recipe?

The best thing about these coconut flour muffins is that they can be modified so easily!

Chocolate chips instead of cranberries? Do it! Want to add apples? Go for it! This really is the perfect coconut flour recipe if you are looking for healthy ways to switch things up in the baked goods department.

Orange Cranberry Coconut Flour Muffins

¼ Cup Coconut Flour

3 Tbsp Melted Coconut Oil

3 Eggs

1 Tsp Vanilla

¼ Tsp Baking Powder

1 Tsp Orange Zest (fresh is best!)

½ Cup Cranberries (dried or fresh- whichever you prefer!)

Preheat the oven to 400 degrees. Combine all ingredients except for cranberries and mix until thoroughly. If you are like me and don’t have a citrus zester, just use the finer portion of a cheese grater and it will work wonderfully! Once everything is combined, fold in half of the cranberries.

The batter will be a little thinner, which caused my cranberries to fall to the bottom while baking; to combat this, just add half of the cranberries to the batter, pour into muffin pan, then add the remaining berries as a topping!

Bake for 15-17 minutes and enjoy! They are absolutely divine when eaten warm.

Disclaimer: The information contained on the Color in Motion 5K blog is not intended as, and is not, a substitute for professional medical advice. Please consult a medical professional before starting any exercise program, making any drastic changes to your diet, or any other changes that may impact your health. The Color in Motion 5K blog is for entertainment and should not be taken as professional advice or instruction. While we try our best to keep our information up to date, older posts may no longer be correct or relevant. Please contact us at blog@colorinmotion5k.com with any questions.

 
Find a Color in Motion 5K race near you: http://colorinmotion5k.com/locations