AdventureHere Blog

Dessert Balls!

2012-01-07T20:18:00.000-08:00

Chocolate Nut Butter Balls

3 cup dates, pitted

2 cup walnuts or almonds or a combo of both
1 cup of shredded coconut

6 tablespoons cacao powder

1 teaspoon celtic sea salt

6 teaspoons vanilla extract

3 tablespoon water

Place dates, nuts, coconut, cacao powder, salt, vanilla and water ina food processor

Pulse on high speed until pasty but chunky

Remove mixture from food processor and roll into littleballs

Place in the fridge to harden

Lentils Anyone?

2011-12-14T09:41:00.000-08:00

Curry Lentil Soup

Ingredients:
1 tablespoon olive oil
1 tablespoon butter (the real stuff)
1 medium onion, chopped
1 large clove of garlic, chopped
1 teaspoon cumin powder or seed
1/2 teaspoon curry powder
1/4 teaspoon cayenne pepper
1 teaspoon turmeric powder
1/2 teaspoon coriander
6 cups water
1 cube vegetarian bouillon (or use vegetable stock instead of water)
1 pound lentils

Directions:
Sauté the onion and garlic in the oil and margarine in a large pot until tender.
Add the spices and sauté for 1 minute.
Add water, vegetarian bouillon cube, and lentils.
Cook until lentils are tender, about 1 hour.

How about cookies for Christmas?

2011-12-07T09:41:00.001-08:00

http://sweetconstructions.com/

Mindi Canner and Kate Kuckro are the bakers behind Sweet Constructions. As upstairs and downstairs neighbors, they met on their front porch and discovered they had a lot in common, from their love of baking, canning, and eating sustainably to their ties to neighboring New England towns. In 2001, they began baking cookies and other treats for friends and family, school fundraisers and other events. Encouraged by the response to their treats, they decided to give their cookies the ultimate test: selling them. They started by selling to friends and co-workers for the winter holidays, and have since expanded to offering our cookies year-round online.

Order some for Christmas today - they also make great Christmas presents and can be ordered online!

Check out the flavors; http://sweetconstructions.com/flavors.html

A Great Kale Salad Recipe

2011-12-07T08:59:00.001-08:00

8–10 servings

Ingredients

1/4 cup fresh lemon juice

2 tablespoons Dijon mustard

1 tablespoon minced shallot

1 small garlic clove, finely grated

1/4 teaspoon kosher salt plus more for seasoning

2 large bunches of Tuscan kale (about 1 1/2 lb. total), center stem discarded, leaves thinly sliced

12 ounces brussels sprouts, trimmed, finely grated or shredded with a knife

1/2 cup extra-virgin olive oil, divided

1/3 cup almonds with skins, coarsely chopped

Preparation

Combine lemon juice, Dijon mustard, shallot, garlic, 1/2 tsp. salt, and a pinch of pepper in a small bowl. Stir to blend; set aside to let flavors meld. Mix thinly sliced kale and shredded brussels sprouts in a large bowl.

Measure 1/2 cup oil into a cup. Spoon 1 Tbsp. oil from cup into a small skillet; heat oil over medium-high heat. Add almonds to skillet and stir frequently until golden brown in spots, about 2 minutes. Transfer nuts to a paper towel-lined plate. Sprinkle almonds lightly with salt.

Slowly whisk remaining olive oil in cup into lemon-juice mixture. Season dressing to taste with salt and pepper. DO AHEAD Dressing, kale mixture, and toasted almonds can be prepared 8 hours ahead. Cover dressing and kale mixture separately and chill. Cover almonds and let stand at room temperature.

Add dressing and cheese to kale mixture; toss to coat. Season lightly with salt and pepper. Garnish with almonds.

Check Out Kanto...

2011-12-04T08:02:00.001-08:00

How about buying your friends and family some cool, locally designed T-shirts for Christmas this year?! Free shipping with orders over 50.00 if you enter the code SHIPFREEUS. Get shopping; www.kantno.com

Just a few examples;

An inexpensive spa bath...just for you!

2011-09-20T14:40:00.000-07:00

Epsom salt and baking soda are both traditional remedies that have been used for generations to improve well-being. Taking a bath with these two natural compounds is said to cleanse and purify the body, leading to a range of health benefits, from relieving joint pain to slowing the aging process. Epsom salt provides the body with magnesium and baking soda neutralizes acids and promotes the elimination of toxins.

The Recipe:

YOU and twenty minutes

1 cup on baking soda

1 cup of epsom salt

20 drops of an essential oil of your choice

Pour the above ingredients into your bath and then begin to fill the tub. Soak and Enjoy!

HIKE4EMMETT! Pictures and Recap!

2011-09-11T14:18:00.000-07:00

Hello Emmett Lovers,

Yesterday's hike was a huge success! We couldn't have asked for more with 22 beautiful hikers, intense wind and bright sunshine! Not to mention the grand total now at $3,940 and the donations still keep coming!

Enjoy these photos and be proud of yourself, you helped make a difference by participating in this incredible event.

https://picasaweb.google.com/102478107497108192594/HikeForEmmett?authkey=Gv1sRgCI3Pyb2lw-jWUw#

I am so glad I got to meet more friends of the Harringtons and be reunited with those I hadn't seen in a long time. Thank you from the bottom of my heart, however you gave, with time, with donations, with well wishes, I am grateful and very touched!

Love,

Angela

A message from the Harrington Family...

2011-09-11T14:16:00.000-07:00

Facebook hosted a contest among different charities, with the winning organization getting a quarter of a million dollars. FAST, an organization that does research for Angelman Syndrome was one of the competing charities. Thank you to everyone who voted for FAST because THEY WON!!! $250,000!!! In addition, over $40,000 was raised in donations matched by Vivint. A tremendous success that will go a long way toward finding a cure for Angelman Syndrome.

A presentation of the winners will be posted on Sept 6th at 2pm MST at http://www.vivint.com/givesbackproject for those who are interested in watching.

Thanks again so much if you voted. This is huge.

Alan & Merewyn & Emmett & Wyatt

WE HAVE RAISED....

2011-08-25T09:48:00.001-07:00

$3,450.00!!!!!!!!!!!!

Details for hikers - HIKE4EMMETT

2011-08-25T09:17:00.000-07:00

We will beginning the hike at the bottom of the Railroad Grade Trail-head in Mill Valley. The trail-head is at the end of West Blithedale (map above)

We will be starting at 9AM sharp. We should be through with the hike by 10:30/45AM. Parking is limited so please be prepared to park on West Blithedale and walk to the trail head.

I ask that you all bring a reusable water bottle, good walking shoes, a hat and sunscreen. I will be providing water, bananas and energy bars.

Everyone will have their photo taken at the summit. The photo will be sent to Emmett so if you want to make a sign with a personal message, please feel free.

Thank you ALL. And please email me with any further questions or comments! fitness@adventurehere.com

Love,
Angela

Update on RUN4EMMETT! - August 25th

2011-08-25T09:15:00.001-07:00

A dear friend of ours, Marlene, managed to get 36 energy bars donated for our hikers! I am still working on bananas...

We are slowly getting ready for the big event-- which is in 16 days!

We love you, Emmett!!

HIKE4EMMETT Update!

2011-07-27T13:10:00.000-07:00

Kelly Diaz, graphic designer and friend, donated her time and created a beautiful fundraising flier for Team AdventureHere . Our fundraising goal is $1000.00 which we have already EXCEEDED! As of today, 7/27/11-- which happens to be Emmett's 4th Birthday-- we are up to $1010.00!!

I am so thrilled! Thank you ALL!!

Happy Birthday, Sweet Emmett. Sending you love and hugs! XO

HIKE4EMMETT - Name change and secured location!

2011-07-01T15:55:00.000-07:00

I am happy to say that we have most of the details in place!

WHEN: 9.10.11 at 9AM

WHERE: Railroad Grade Trail to Blithedale Ridge to Upland-- ending at the redwood grove and creek area on West Blithedale

WHAT: a hike in honor of an angel named Emmett Harrington

WHY: Because AdventureHere wants to make AS more known and understood...and because the Harrington Family is such an INSPIRATION to others and we want to honor them!

HOW: by gathering donations, creating awareness AND encouraging people to come out and participate in HIKE4EMMETT!

I just reached out to some graphic designers and asked if one of them would be willing to design and donate a flyer. Once we have the flyer ready our plan is to circulate it and start contacting large organizations to ask for donations. If you have any ideas please share them!

Stay tuned for more!

Update on RUN4EMMETT!

2011-06-13T15:23:00.000-07:00

I have contacted the Marin Municipal Water District to ask permission to hold the Fundraiser at Lake Laginitas. I am anxiously waiting to hear back from them! In the mean time, I have decided to call the Fundraiser "RUN4EMMETT" and I'm hoping to hold it on 9/10/11 from 9-11AM. Fingers crossed!! Love you, Emmett xo

Day 9 and Feelin' Fine!

2011-06-13T15:17:00.000-07:00

Today is day 9 of the Paleo Diet. I feel great and I've lost 7lbs and a few inches. While my energy has increased my appetite has slowed. I'm not as hungry nor do I find myself needing to eat as much (as I use to). I've been having a mid afternoon smoothie and wanted to share this recipe with you:

1 handful chopped pineapple
1 handful chopped cantelope
1 handful green grapes
1/2 mango
2 TBS shredded coconut
2 TBS coconut butter
Ice and water

Delicious and nutritious!!

Going Back to My Roots!

2011-06-09T14:34:00.000-07:00

What exactly is a Paleo diet? Paleolithic eating is the way our hunter-gatherer ancestors ate; lean proteins, fruits, veggies and good fats. With a very simple shift you remove grains, legumes, and dairy (which may be at odds with our health according to some scientists and nutritionists) and increase your intake of vitamins, minerals, and antioxidants.

My girlfriend, and nutritionist, Jen Meredith turned me onto Robb Wolf, a former research biochemist. He is one of the world’s leading experts in Paleolithic nutrition and author of The Paleo Solution – The Original Human Diet. A student of Prof. Loren Cordain, author of The Paleo Diet, Robb has transformed the lives of tens of thousands of people around the world. To learn more about Robb Wolf's visit: www.robbwolf.com

It's day 5 and I've lost 5lbs. I feel fantastic. Obviously, that's not 5 lbs of fat-- but a clear indication that I was not fully digesting the foods I was eating prior to beginning this challenge. It's a complete change for me to cut out grains, legumes and dairy but I'm finding my new diet exciting and the results are fueling me forward. I do miss bread though :)

Stay tuned...

AdventureHere Honors an "Angel"

2011-05-31T18:23:00.000-07:00

http://www.angelman.org/AdventureHere/

RUN 4 EMMETT!

I am in the process of creating a fundraiser for Emmett Harrington. Emmet has Angelman Syndrome(AS) and is the son of my dear friends, Merewyn and Alan Harrington.

RUN 4 EMMETT will be a held on September 10th, 2011-- location TBD. We will spend the next few months raising money for the event. All donation will go through the fundraising page I have created on the AS Foundation website, which is above. Please take a moment to check it out and learn more about AS.

I'll keep you posted as the details unfold. I'll need as much help as possible to spread the word and make RUN 4 EMMETT the most memorable fundraiser yet!

Add Some Fiber to Your Tuna Salad!

2011-05-31T18:05:00.000-07:00

Here's a great alternative to the basic tuna sandwich!

1 Whole Wheat Tortilla - high in fiber (5+ grams or more)
1/2 can of Garbanzo Beans - which are high in fiber
1 can of tuna - drained
1 TBS Low Fat Mayo - or Olive Oil if you aren't a Mayo Fan
1 handful of chopped Cilantro
1 handful of chopped white onion
1 TBS of relish

Makes 2 servings. Mash together in a bowl. Heat tortilla over medium heat for a few minutes, add half of mixture and it's "a wrap!!"

Chair Exercises for the Office

2011-04-27T14:16:00.000-07:00

All you need is a chair...

1. Chair Squat:

While sitting, lift up until your hips are just hovering over the chair, arms out for balance. Hold for 5-10 seconds, stand all the way up and repeat for 15 reps.

2. Dips: Make sure chair is stable and place hands next to hips. Move hips in front of chair and bend the elbows, lowering the body until the elbows are at 90 degrees. Push back up and repeat for 15 reps.

3. Elevated Plank: Make sure the chair is stable and kneel in front of the chair. Place your forearms on the seat of the chair and lift your knees off the ground. You are now supporting yourself with your feet. Hold for 30 seconds and repeat two to three times.

Get your neighbors to join you!

Spring Has Sprung...Get Outside!

2011-04-27T14:07:00.000-07:00

Workout at your local park, build a routine around the equipment there. Warm-up with a 10 minute jog of power walk. Then do some push-ups by placing your hands on top of a picnic table. Sit on the bench with your back to the table. Place the palms of your hands on the bench and move your body forward so your arms are now supporting you. Dip down to make the top of your arms parallel with the ground. Then lift your body back up. Repeat these exercise 15 times. Take a break, then do them again.

Working out doesn't have to consist of mundane exercise routines. Go for a hike or run up a hill. Get even more motivation to work out by finding someone to sweat with. Many communities offer soccer clubs, running clubs, and more. Check out the opportunities in your town, or check out the website "Meetup.com," which lists events and workouts in your area.

Exercise daily with a goal in mind. Already reached your goal? Exceed it!! Sign up for a local race to keep your plan in check. Many races also benefit local and national charities, so your workouts not only keep you healthy but also help others by funding organizations that find cures for diseases. Check with local parks to see if they are hosting any future races you can register for.

Day Twenty-one and it's over!

2010-07-12T07:45:00.000-07:00

Well we came, concurred and decided to make our 30 day challenge a 20 day challenge! We spent the past weekend in Auburn with family and friends. It was a whopping 98 degree there and we just had to have a beer--plus it's hard to stick with a different diet when you aren't at home. I brought oatmeal, veggies and fruit and we did our best but we had to deviate slightly. After all, we are human!

Regardless, we learned a lot over the past 3 weeks and I am definitely making some permanent changes for my family. There they are:

1. No alcohol on weekdays -- unless it's a special occasion
2. I will try my best to soak all our our grains and beans prior to cooking
3. I will only buy organic, local beef, chicken, eggs, and produce when possible
4. We will have only raw milk, cheese and yogurt when possible
5. We will continue to have more animal fat in our diets

I have learned to cook some wonderful meals and would love to share them with anyone who is interested. I make my own stock weekly and use it in place of water when cooking rice, beans and lentils. I make weekly stews and soups that we have grown to love. We are having more smoothies, fresh fruits and vegetables.

I am going to at least 2 weekly farmers markets and bringing my own bags. I always have reusable cups, boxes and utensils in my car and stroller. I am trying to make Travis homemade lunches to take with him to work.

And finally our big news is...we are proud owners of a herd of beautiful Jersey girl cows. We own a share of the herd. One share provides us with 1 gallon of raw milk every week and kefir and yogurt if we chose. We will let you know how it goes.

Thank you for reading and stay healthy!!

Day Twelve

2010-07-02T20:14:00.000-07:00

Trav here....

Wow...we haven't really been blogging! We'll catch up...We have been doing pretty well...both dropping some pounds (though that's not really the goal). I have been sneaking a latte every now and then but otherwise sticking to the plan. We found some bread at Whole Foods that is made on site from 5 organic ingredients; unbleached flour, buttermilk, butter, cage free eggs, yeast and water. Nice to have some bread, seriously. Ang has been hitting the farmers markets around the area and getting some great fruit and veg. Sam has been enjoying his diet....but it hasn't really changed much for him as that is how he normally eats. We have been eating a bit more animal fats than usual but still dropping a little weight and feeling good. I still have some stomach woes, but I think it is due to having more milk than normal and not always getting raw milk. I would like to open up the 4th as a semi-free day as it is un-American not to consume beer on such a holiday....I can't lie, I'm really looking forward to it. We found a healthy cookie recipe that we'll be working on this weekend..yum. Look for peanut clusters in the Nourishing Traditions cookbook. Ang has been using this book a lot for this little experiment in traditional eating.

Day Seven...

2010-06-27T12:54:00.000-07:00

Well, here we are a week in and I feel great! However, I do miss bread, beer and cocktails...and the simplicity of convenience food. I am in the kitchen a lot more; soaking grains, making recipes, being creative and resourceful! But I am enjoying every minute. I recently made beet soup and lamb and beef stew. Both recipes are below:

I am really proud of Travis. He went camping and managed to stick to the program...minus a half a cookie that apparently jumped into his mouth. His parents forced him to eat it --so he says! He is back on track today and human! I will let him off.

Beet Soup - serves 6

6 medium beets

2 TBS butter

1 quart of filtered water

sea salt

2 TBS finely chopped chives

Raw cream to garnish

Peel beets, chop coarsely and saute in butter very gently for 30 minutes. Add water and bring to a boil and skim the top where foam is present. Simmer for about 15 minutes. Puree soup with a hand held blender or other. Season with salt to taste and garnish with cream.

Beef and Lamb Stew - serves 6

1 lb of stew lamb meat (local, organic and grass fed)

1lb of beef stew meat (local, organic and grass fed)

32 oz of homemade stock - (chicken, meat or veggie)

Additional water if needed

10 fingerling potatoes

3 celery stalks - chopped

3 carrots - chopped

4 garlic cloves - chopped

1 medium onion - chopped

fresh oregano - about 1 TBS

fresh rosemary - about 1 TBS

raw sea salt - to taste

Place meet in a stewing pot and brown, add all of the ingredients and boil. Simmer for 30 minutes.

Day Four...

2010-06-24T21:19:00.000-07:00

Trav here...well I actually haven't felt super great for the last few days, stomach a little screwy...I think my body is sending me a signal..."Eat Cookies--drink beer---repeat". Ang has been great making good dinners and lunches for me. I couldn't get raw milk at Whole Foods in SF near my office so I'm on organic low fat for a little while, which could explain the stomach. For some motivation, I've pulled out an old book from the bookshelf called Junk Science. It is reminding me that it is a good idea to eat like this...at the very least to establish some balance in the diet.

Day Three...

2010-06-24T07:45:00.000-07:00

Ang here...

Soaked oats with butter and raw, whole cream for breakfast...wait a minute, what?? This is so against my "policy" and way of thinking and eating. It was so delicious and tasted so naughty. I have lost a few pounds this week and am really surprised. I am adding more saturated fat to my diet and just like Sally Fallon said, I am losing weight and feeling great.

I roasted the best fingerling potatoes for dinner. I put about 10 of them in a baking dish, oven at 350, added some butter, fresh-dried rosemary and some homemade chicken broth, and cooked for an hour and a half. I don't think I've had better potatoes. You must try this recipe.

We are off to the Farmer's Market...to stock up on local fruit, veggies and other. More later...

Day Two...

2010-06-22T21:18:00.000-07:00

Ang here...

Day two; what a day! Sam had us up most of the night. He must be teething. I think I had about 4 hours of sleep last night. I needed coffee desperately this morning. I am so grateful for coffee and am glad we didn't give it up!

For the first time I made black beans from scratch. I soaked them overnight and then cooked them for 4 hours in water and garlic on the stove. They were delicious.

Jen, our supportive friend, bought us 3 re-usable veggies bags today and told us how she proud she is that we are doing this. Thank you, Jen!! I have already used them and highly recommend them. Reusable Produce BagsI am loving this challenge and am so very proud of us!

First Day

2010-06-21T20:07:00.000-07:00

Trav here...

I wasn't really prepared to get started today, but we had some apricots, figs, banana and left over veggies and meat from the weekend (all local/organic). So it wasn't too bad...the milk-free Americano I had made it a little easier. I went on a little shopping trip to be better prepared for tomorrow, stocked up on some fruit/nuts/etc.

Ang here...

Day one done! I was pretty satisfied. However, I did miss bread. I am thinking about making some tomorrow. For dinner we had a pork shoulder that cooked in the crock-pot for 8 hours--over soaked brown rice and soaked lentils. Life is tasty when you take the time...till tomorrow.

Why does something that should be so simple sound so hard?

2010-06-21T20:00:00.000-07:00

What do doughnuts and beer have in common? Those are two things my husband won't be enjoying for the next thirty days! Since moving to Fairfax nine months ago, we have been absorbing a lot of the alternative cultures and have decided to put some of them into practice. Basically, focusing on healthy eating and low environmental impact. I went to a local lecture put on by Sally Fallon, author of Nourishing Traditions a cookbook and guide that challenges politically correct nutrition. This lecture really opened my eyes and got me thinking about our day-to-day food consumption and how that impacts our bodies and our community. Our family plan is to avoid any processed and packaged foods, consume only local/organic produce and meats, and eat raw dairy (yogurt, milk and cheese) for the next 30 days. I know half the world already does this....but for most Americans, this is a challenge. We won't be quite as extreme as No Impact Man, but it should be pretty hard on Trav who likes to have a Friday doughnut and a trip to the pub--and me who enjoys trying new restaurants for our weekly date-night. We've made a few small concessions; to keep honest and to not torture ourselves too much. First, we get one cheat item, we both decided that would be coffee...meaning we can get a coffee from Peet's and not feel too guilty about it--but we will bring our own cup and of course our own raw milk! Second, we can pull out of the bulk bins at the grocery store if it's organic and isn't processed. Third, make as little waste as possible, but understanding that foods like milk have to some in some sort of package. Please feel free to join us or just follow our blog. Input is always appreciated and welcomed!!

Are You Soaking Your Grains?

2010-06-17T17:05:00.000-07:00

There is a lot of information available today around soaking grains before consumption. There is sound research that proves many benifits to doing so. I have recently started soaking my grains and wanted to share what I have learned with you...so far!

Phytic Acid Prevents Digestion

Unfortunately, whole grains contain phytic acid in the bran of the grain which combines with key minerals, especially calcium, magnesium, copper, iron, and zinc and prevents their absorption in the intestinal tract. This makes it more difficult to digest properly. Soaking, fermenting, or sprouting the grain before cooking or baking will neutralize the phytic acid, releasing these nutrients for absorption. This process allows enzymes, lactobacilli and other helpful organisms to not only neutralize the phytic acid, but also to break down complex starches, irritating tannins and difficult-to-digest proteins, including gluten. For many, this may lessen their sensitivity or allergic reactions to particular grains. Everyone will benefit, nevertheless, from the release of nutrients and greater ease of digestion.

How to Soak

1. The first stage of preparation is to soak the whole grain flour in an acid medium and liquid. The basic idea is to soak all the flour with the liquid ingredients and 1 Tbsp of an acid medium per cup of water called for in the recipe.

- If the substance is too dry to mix well (i.e. more flour than can mix evenly with the liquids), you can also add the liquid oil and sweetener (honey, maple syrup or agave) called for in the recipe to the mixture. This will help maintain a moist consistency that is easy to combine with the other ingredients after soaking.

- Acid mediums options include: cultured buttermilk, milk kefir, coconut kefir, water kefir, cultured yogurt, whey, lemon juice or apple cider vinegar. Dairy product acid mediums must be cultured!

- Make sure to use warm filtered water/liquids for soaking. Warm water is necessary for the soaking process to be effective. Warm the water/liquids until they are bath water temperature before adding to the grain/flour.

- Brown rice, buckwheat, and millet do not have as high of phytate content and thus need only be soaked for 7 hours (these are great last minute grains if you forget to soak, won’t be a big problem – also recommend purchasing brown rice pasta for this reason as well)

-All other grains (whole wheat, spelt, kamut, oats, etc) should be soaked from 12-24 hours, with oats have the highest level and best soaked for 24 hours.

2. Leave your grains soaking at room temperature on your counter. Cover tightly with plastic wrap, or with a plate to prevent it from drying out (especially in the case of a dough). After soaking, you add the remaining ingredients, if required, and proceed with recipe!

Information taken from passionatehomemaking.com

Also, a wonderful article by Sally Fallon http://www.westonaprice.orgwww.westonaprice.org/food-features/497-be-kind-to-your-grains.html

I went to see her speak last weekend and she really rocked my world. She is a nutritionist that I recently heard about and am very interested in learning more about her work and am putting some of her suggestions to the test...stay tuned for the results.

Please let me know if you have any questions!

AdventureHere in Japan!

2010-03-29T10:03:00.000-07:00

My brother, Adam, embarked on a 10 week "adventure" to Japan in January. He decided to take his AdventureHere t-shirt and do some international marketing for me. Adam, these are priceless!

Calling All Moms and Moms-to-Be!!

2010-02-08T10:49:00.000-08:00

NEW CLASSES: AdventureHere will soon be offering BABY BUMP BOOT CAMP and BABY BUGGY BOOT CAMP. Classes are offered in Mill Valley, San Anselmo and Crissy Field.

Why Exercise is Important Throughout Your Pregnancy and After: Women who exercise usually have a better pregnancy, in terms of being more comfortable physically, and healthier for the duration of the pregnancy and afterwards. Often they tolerate the stress and pain of labor better and sometimes they don't require as many meds during labor. Women can also recuperate faster after the birth of their baby. Since exercising releases endorphins, it also helps with emotional stress and potential post partum depression.

To find out how you can sign up for classes email Angela (new mom and personal trainer) at fitness@adventurehere.com or visit us at http://www.adventurehere.com/

Join a Boot Camp Today!!

2010-02-08T10:37:00.000-08:00

The new session begins on 2/24 - classes are held at Crissy Field in SF and in Mill Valley at varring locations...

Coming Soon: San Anselmo Boot Camps, Baby Bump Boot Camps & Baby Buggy Boot Camps!!

Email fitness@adventurehere.com to sign up now! For more information visit http://www.adventurehere.com/

Space is limited, secure your spot today!

Heart Rates and Training Zones

2010-01-27T15:07:00.000-08:00

Knowing your heart rate and understanding the importance of training in different "zones" can be crucial when trying to meet your goals.

Maximum Heart Rate (MHR)
Your true MHR is the highest pulse rate you can attain during all-out effort.

Resting Heart Rate (RHR)
Your RHR is the number of times your heart beats per minute while at complete rest. First thing in the morning, before you sit up or let your feet touch the floor, find the pulse in the right side of your neck, just below the jaw line. Counts the beats over one minute. This value is your RHR.

The Energy Efficient Zone, Recovery Zone, Fat Burning Zone - 60% to 70% of your MHR
Training within this zone develops basic endurance and aerobic capacity. One advantage to doing cardio workouts in this zone is that while you are essentially burning fat you are also allowing your muscles to re-energise with glycogen, which has been expended during those faster paced workouts.

The Aerobic Zone - 70% to 80% of your MHR
Training in this zone will develop your cardiovascular system. The body's ability to transport oxygen to, and carbon dioxide away from, the working muscles can be developed and improved. You will become fitter and stronger from training in this zone and it will improve aerobic capacity.

The Anaerobic Zone - 80% to 90% of your MHR
Training in this zone will develop your lactic acid (a.k.a. "the burn") system. In this zone, your individual anaerobic threshold (AT) is found - sometimes referred to the point of deflection. During these heart rates, the amount of fat being utilised as the main source of energy is greatly reduced and glycogen stored in the muscle is used. One of the by-products of burning this glycogen is lactic acid. There is a point at which the body can no longer remove the lactic acid from the working muscles quickly enough. This is your anaerobic threshold (AT). Through the correct training, it is possible to delay the AT by being able to increase your ability to deal with the lactic acid for a longer period of time or by pushing the AT higher.

The Red Line Zone 90% to 100% - of your MHR
Training in this zone will only be possible for short periods. It effectively trains your fast twitch muscle fibres and helps to develop speed. This zone is reserved for interval running and only the very fit are able to train effectively within this zone.

Now that the different heart rate zones have been explained try exercising in each of them - no need to try the red line zone unless you really want to :) A heart rate monitor works well for these experiments. In order to find out your own MHR, take the number 220 and subtract your age from it. That number is your MHR. Now to figure out what your heart rate should be in each zone: my MHR is 190. 190 times 60% is 114 and 190 times 70% is 133. So, if I wanted to workout in my fat burning zone I would need to keep my heart rate between 114-133.

Whatever zone you are exercising in you are burning calories because when we expend energy we burn calories. When we burn more calories than we eat our bodies turn to our fat stores to find the additional energy they require. Thus when we eat more calories than we burn we gain weight, and when we burn more calories than we eat we lose weight. In conclusion, varying your workouts is so important. If you are comfortable during exercise then you're not pushing yourself hard enough. Sprints and intervals are grueling but they push your heart rate into an anaerobic zone - and force you out of your comfort zone. Exercising at different intensity levels will make you faster, stronger and overall more fit!

What's For Dinner? Ice Cream!!

2010-01-25T15:46:00.000-08:00

Blueberry Ice Cream - and it's good for you.
(plus it contains a healthy carb and protein)

1 cup of blueberries frozen or fresh
1 Oikos* (0% organic plain greek yogurt) 12 grams of protein and 70 cals per serving!!
1 tbs agave nectar or honey

Blend and place in the freezer for an hour or two. Enjoy!!

* Trader Joe's makes a Organic Plain Greek Style Nonfat Yogurt too with 15 grams of protein and 90 calories.

Sodium Found in Common Foods

2010-01-21T14:20:00.000-08:00

Compare these numbers to packaged and canned foods
(All measurements are in milligrams unless otherwise noted)

Eggs
Egg, whole, small, 1 - 47
Egg, whole, medium, 1 - 55
Egg, whole, large, 1 - 63
Egg, white, large, 1 - 55
Egg, yolk, large, 1 - 12
Egg substitute, 1/4 cup (1 egg) - 115

Fish and Shellfish (3 oz raw, not processed)
Anchovy - 87
Bass - 58
Catfish - 51
Caviar - 1,871
Clams - 31
Cod - 59
Crab - 619
Flounder - 66
Halibut - 46
Herring - 57
Lobster - 179
Oysters - 62
Perch, Atlantic - 67
Perch, Pacific - 54
Red Snapper - 57
Salmon, Atlantic - 63
Salmon, chinook - 38
Salmon, coho - 41
Scallops, 217
Shrimp - 119
Sole - 66
Swordfish - 46
Trout, brook - 40
Trout, rainbow - 69
Tuna, albacore - 34
Tuna, yellowfin - 31

Fruit, dried (1 oz)
Apples - 25
Apricots - 3
Dates - 1
Figs - 3
Pears - 2
Prunes, pitted - 1
Raisins, seedless - 3

Fruits, fresh
Apples, 1 medium - 0
Apricots, 1 medium - negligible
Asian pear - 0
Avocados, 1/2 medium - 10
Bananas, 1 medium - 1
Blackberries - 0
Blueberries, 1/2 cup - 4
Canteloupe, 1/8 of melon - 5
Casaba melon, 1/10 of fruit - 20
Cherries, sweet - 0
Cherries, sour, 1 cup - 5
Crabapple - 1
Cranberries, 1 cup - 1
Figs, 1 medium - 1
Gooseberry - 1
Grapefruit - 9
Grapes, 1 cup - 2
Grape leaves raw, 1 cup - 1
Guavas, 1 medium - 2
Honeydew Melon, 1/2 medium - 7
Kiwi fruit, 1 - 3
Kumquats, 1 medium - 1
Lemons, 1 medium - 1
Limes, 1 medium - 1
Litchi, 1 fruit - 1
Mangos, 1 medium - 2
Nectarines - 0
Oranges - 0
Passion fruit, 1 fruit - 5
Papayas, 1 medium - 9
Peaches - 0
Pears - 0
Persimmons, 1 medium - 1
Pineapples, chopped, 1 cup - 2
Plaintain, 1 cup sliced - 6
Plums - 0
Pomegranates, 1 medium - 5
Quince, 1 medium - 4
Raspberries - 0
Rhubarb, 1 stalk - 2
Strawberries, 1/2 cup - 1
Tamarind, 1 fruit - 1
Tangerines, 1 medium - 1
Tomatoes - 4
Watermelon, cubed, 1 cup - 3

Herbs, Spices, Seasonings (1 tsp, dried)
Allspice, ground - 2
Anise seed - negligible
Basil - 1
Bay leaf - negligible
Caraway seed - negligible
Celery seed - 4
Chili powder - 26
Cinnamon, ground - 1
Cloves, ground - 5
Coriander seed - 1
Cumin seed - 3
Curry powder - 1
Dill weed - 2
Fennel seed - 2
Garlic powder - 1
Ginger, ground - 1
Mace, ground - 1
Marjoram - negligible
MSG - 492
Mustard seed - negligible
Nutmeg, ground - negligible
Onion powder - 1
Oregano - negligible
Paprika - 1
Parsley - 2
Pepper, black - 1
Pepper, cayenne - 7
Pepper, white - negligible
Rosemary - 1
Saffron - 1
Sage - negligible
Salt - 2,325
Sugar - negligible
Tarragon - 1
Thyme - 1
Turmeric, ground - 1
Vanilla extract - 0
Vinegar - negligible

Meats and Poultry (3 oz raw, unprocessed)
Beef
Chuck - 65
Flank - 60
Kidney - 53
Liver - 62
Porterhouse - 47
Rib Roast - 45
Round Steak - 44
Rump - 64
Sirloin - 44
T-bone - 47
Chicken, meat only
Breast - 58
Dark meat, roasted - 79
White meat, roasted - 43
Duck
Duck, meat only - 64
Lamb
Leg - 50
Loin - 49
Rib - 47
Shoulder - 55
Pork
Bacon - 621
Blade - 60
Canadian Bacon - 1,197
Ham, cured, canned - 837
Ham, fresh, lean part only - 61
Leg - 47
Loin - 54
Sirloin - 37
Spareribs - 65
Tenderloin - 42
Quail - 43
Rabbit - 37
Squab - 43
Turkey, meat only
Breast - 51
Dark meat, roasted - 67
White meat, roasted - 54
Veal
Breast - 55
Chuck - 58
Flank - 49
Loin - 57
Round - 58
Venison - 77

Nuts, unsalted (1/4 cup)
Almonds, raw - 4
Brazil nuts, raw - 1
Cashews, dry roasted - 6
Coconut, dried - 4
Hazelnuts, raw - 1
Macadamia, dry roasted - 2
Peanuts, dry roasted - 6
Pecans, raw - negligible
Pine nuts, raw - 2
Pistachio, dry roasted - 2
Walnuts, raw - negligible

Vegetables, dried (1/2 cup cooked)
Chick-peas, canned - 300
Kidney beans - 2
Lentils - 13
Lima beans - 3
Navy beans - 1
Split peas - 12

Vegetables, fresh (1/2 cup raw)
Acorn squash - 2
Alfalfa sprouts - 1
Artichoke - 1 medium, steamed - 79
Asparagus - 1
Beans, green - 3
Beets - 49
Bell peppers - 2
Broccoli - 12
Brussels sprouts - 11
Butternut squash - 3
Cabbage - 14
Carrots - 20
Cauliflower - 8
Celeriac - 79
Celery - 54
Chilis - 5
Chives - 2
Corn - 12
Cucumbers - 1
Endive - 6
Eggplant - 2
Garlic, 1 clove - 1
Ginger - 6
Hubbard squash - 4
Leeks - 11
Lettuce - 2
Mushrooms - 1
Onions - 2
Parsley - 12
Parsnips - 7
Peas, edible-pod - 4
Peas, green - 3
Potatoes, medium, baked - 16
Pumpkins - 1
Radishes - 14
Rutabagas - 14
Shallots - 10
Spaghetti squash - 9
Spinach - 22
Squash, summer - 1
Squash, winter - 2
Sweet potatoes - 9
Tomatoes - 4
Turnips - 44
Water chestnuts - 8
Watercress - 7
Yams - 7
Zucchini - 1

Why is Fiber Good for Us?

2010-01-11T10:28:00.000-08:00

We've all heard that fiber is important for our health – but why?

Dietary fiber — found mainly in fruits, vegetables, whole grains and legumes (beans, peas and lentils)— is probably best known for its ability to prevent or relieve constipation. But fiber can provide other health benefits as well, such as lowering your risk of diabetes, heart disease and aids in weight loss.

What is dietary fiber?

Dietary fiber, also known as roughage or bulk, includes all parts of plant foods that your body can't digest or absorb. Unlike other food components such as fats, proteins or carbohydrates — which your body breaks down and absorbs — fiber isn't digested by your body. Therefore, it passes relatively intact through your stomach, small intestine, colon and out of your body. It might seem like fiber doesn't do much, but it has several important roles in maintaining health.

Fiber is commonly classified into two categories: those that don't dissolve in water (insoluble fiber) and those that do (soluble fiber).

Insoluble fiber. This type of fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts and many vegetables are good sources of insoluble fiber.
Soluble fiber. This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.

The amount of each type of fiber varies in different plant foods. To receive the greatest health benefit, eat a wide variety of high-fiber foods.

Benefits of a high-fiber diet

A high-fiber diet has many benefits, which include:

Normalizes bowel movements. Dietary fiber increases the weight and size of your stool and softens it. A bulky stool is easier to pass, decreasing your chance of constipation. If you have loose, watery stools, fiber may also help to solidify the stool because it absorbs water and adds bulk to stool. For some, fiber may provide relief from irritable bowel syndrome.
Helps maintain bowel integrity and health. A high-fiber diet may lower your risk of developing hemorrhoids, and small pouches in your colon (diverticular disease). Some fiber is fermented in the colon. Researchers are looking at how this may play a role in preventing diseases of the colon.
Lowers blood cholesterol levels. Soluble fiber found in beans, oats, flaxseed and oat bran may help lower total blood cholesterol levels by lowering low-density lipoprotein, or "bad," cholesterol levels. Epidemiologic studies have shown that increased fiber in the diet can reduce blood pressure and inflammation, which is also protective to heart health.
Helps control blood sugar levels. Fiber, particularly soluble fiber, can slow the absorption of sugar, which for people with diabetes can help improve blood sugar levels. A diet that includes insoluble fiber has been associated with a reduced risk of developing type 2 diabetes.
Aids in weight loss. High-fiber foods generally require more chewing time, which gives your body time to register when you're no longer hungry, so you're less likely to overeat. Also, a high-fiber diet tends to make a meal feel larger and linger longer, so you stay full for a greater amount of time. And high-fiber diets also tend to be less "energy dense," which means they have fewer calories for the same volume of food.

How much fiber do you need?

How much fiber do you need each day? The National Academy of Sciences' Institute of Medicine, which provides science-based advice on matters of medicine and health, gives the following daily recommendations for adults:

	Age 50 and younger	Age 51 and older
Men	38 grams	30 grams
Women	25 grams	21 grams

Your best fiber choices

If you aren't getting enough fiber each day, you may need to boost your intake. Good choices include; Grains and whole-grain products, Fruits, Vegetables, Beans, peas and other legumes, Nuts and seeds.

Refined or processed foods — such as canned fruits and vegetables and pulp-free juice, white bread and pasta, and non-whole-grain cereals — are lower in fiber content. The grain-refining process removes the outer coat (bran) from the grain, which lowers its fiber content. Similarly, removing the skin from fruits and vegetables decreases their fiber content.

Whole foods rather than fiber supplements are generally better. Fiber supplements — such as Metamucil, Citrucel and FiberCon — don't provide the vitamins, minerals and other beneficial nutrients that high-fiber foods do.

Tips for fitting in fiber

Jump-start your day. For breakfast choose a high-fiber breakfast cereal — 5 or more grams of fiber a serving. Opt for cereals with "bran" or "fiber" in the name. Or add a few tablespoons of unprocessed wheat bran to your favorite cereal.
Switch to whole grains. Look for breads that list whole wheat, whole-wheat flour or another whole grain as the first ingredient on the label. Look for a brand with at least 2 grams of dietary fiber a serving. Experiment with brown rice, wild rice, barley, whole-wheat pasta and bulgur.
Bulk up your baked goods. Substitute whole-grain flour for half or all of the white flour when baking. Whole-grain flour is heavier than white flour. In yeast breads, use a bit more yeast or let the dough rise longer. When using baking powder, increase it by 1 teaspoon for every 3 cups of whole-grain flour. Try adding crushed bran cereal or unprocessed wheat bran to muffins, cakes and cookies.
Mix it up. Add pre-cut fresh or frozen vegetables to soups and sauces. For example, mix chopped frozen broccoli into prepared spaghetti sauce or toss fresh baby carrots into stews.
Eat more legumes (beans, peas and lentils). Add kidney beans to canned soup or a green salad. Or make nachos with refried black beans, lots of fresh veggies, whole-wheat tortilla chips and salsa.
Eat fruit at every meal. Apples, bananas, oranges, pears and berries are good sources of fiber.
Make snacks count. Fresh and dried fruit, raw vegetables, and low-fat popcorn and whole-grain crackers are all good choices. An occasional handful of nuts is also a healthy, high-fiber snack.

High-fiber foods are good for your health. But adding too much fiber too quickly can promote intestinal gas, abdominal bloating and cramping. Increase fiber in your diet gradually over a period of a few weeks. This allows the natural bacteria in your digestive system to adjust to the change. Also, drink plenty of water. Fiber works best when it absorbs water, making your stool soft and bulky.

Sorry for all the “poop” talk. If you need some recipes – let me know. I have lots of great fiber rich ones!

Information source: personal and Mayo Clinic

4 Ways to Stay Active This Winter...

2009-11-22T11:51:00.000-08:00

Hot chocolate, warm blankets, good books. They're all part of the hibernation instinct that takes over when the first frost appears. But why stop moving and wait until spring to get active again?

Staying active in the winter helps you ward off the flu and common cold. It also can help you avoid winter weight gain. And for those who get the winter blues, physical activity is a great stress reliever and mood lifter.

Some Suggestions:
1. Take a walk - there’s something about the bracing air on a cold, sunny winter day that just gives you energy!
2. Bundle up and go for a run - dig out your gloves, warm hat and grab your ipod...be thankful that you don't live in the Artic!!
3. Try a structured workout class or DVD - check out your local community center and see what classes are being offered. Jillian Michael's makes some great home DVD's: Biggest Loser Power Sculpt and Shred are among my favorites.
4. Throw yourself into housework - we all know how exhausting cleaning can be - exhausting equals calories burned!!

My New Favorite Meal Replacement Bars!

2009-04-25T08:04:00.000-07:00

I recently found out that I am allergic to dairy and soy. As a personal trainer (and new mom) I am always on the go and looking for a fast and nutritious meal. Unfortunately, most meal replacement bars are soy or dairy based. I was so happy to find NuGO FREE. They make meal replacement bars that are gluten free, soy free and dairy free! Check out their website:
http://store.nugonutrition.com/products/45302.html

NuGo FREE’s bars are full of crisp rice protein and healthy ingredients to create a delicious snack. Any individuals with celiac disease, sensitivities to wheat, diary, soy, or anyone looking for a delicious nourishing snack can now be FREE TO SNACK. NuGO FREE is 100% natural and vegan OU Pareve plus layered with luscious, REAL dark chocolate or touched with icing. There are 3 flavors: dark chocolate, dark chocolate trail mix and carrot cake.

My favorite is the dark chocolate trail mix. Here are the ingredients: Rice Protein Crisp (Rice Protein Concentrate and Rice Flour), Crisp Rice (Rice Flour), Semi Sweet Dark Chocolate (Sugar, Unsweetened Chocolate, Cocoa Butter), Crystalline Fructose, Almonds, Tapioca Syrup, Brown Rice Syrup, Organic Agave Syrup, Chicory Root Fiber, Cranberries (Sugar), Rice Protein, Pumpkin Seeds, Flaxseed, Water, Organic Acacia Gum, Flaxseed Oil, Natural Flavors, Baking Soda (Sodium Bicarbonate), Salt.

NUTRITIONAL FACTS
Serving Size: 1 Bar
Bars per box: 12

Calories 160
Calories from fat 45
Total Fat 5g (8%)
Saturated Fat 1.5g (8%)
Trans Fat 0g (0%)
Cholesterol 0mg (0%)
Sodium 70mg (3%)
Total Carbohydrate 27g (9%)
Dietary Fiber 4g (16%)
Sugar 13g
Protein 9g
Vitamin A (0%), Vitamin C (0%), Calcium (4%), Iron (4%)

Whole Grain...MMM!

2009-04-25T08:00:00.000-07:00

Barley and oats are great whole grains that are often overlooked. Barley packs more than 13 grams of fiber in a single cup, helps stabilize blood sugar, and is a great source of selenium, which is an essential mineral that helps the thyroid gland function properly. It's also rich in magnesium, which helps lower triglycerides and dangerous blood lipids in people with diabetes. Oats lower cholesterol and blood sugar and increase immune-system function. Add more of these great grains into your meals — barley is tasty in soups and oatmeal is a perfect healthy breakfast.

Refined Is Not Fine!

2009-04-25T07:56:00.000-07:00

"Enriched" sounds like it would be a good thing, right? Well, when it comes to grains, it's not.

Enriching a grain is an attempt to replace some of the nutrients taken out during refining. Refining grains extends their shelf life, but the bran and germ of the grain are removed during the process — and with them, almost all the fiber, vitamins, and minerals found in a whole-grain kernel. The B vitamins — thiamin, riboflavin, niacin, folic acid — and the iron that are removed during processing have to be restored to make the product "enriched." Sugars, salt, fats, and chemicals are also added to the finished product (but the heart-healthy fiber that was stripped out is gone forever).

Refined-grain products include white pasta, flour tortillas, white rice, and white bread. Nutritionally, they are mere shadows of healthful whole grains. You can think of refined grains as "fast carbs" — since there's practically no fiber to slow down their absorption, they cause your blood sugar to skyrocket, which leads to a spike in insulin levels. Over time, those repeated spikes can lead to insulin resistance and diabetes. In fact, people who eat three servings of whole grains a day have a 30 percent lower risk of diabetes than people who never eat whole grains.

When you're shopping for whole grains, be a savvy consumer. Products that say "whole grain" can still have refined grains in them. In fact, they are only required to be 51 percent whole grain. So that's more like "half grain" — don't buy into it. What to look for? If you see "enriched" as the first word on the ingredient list, put the product back on the shelf. Only if "100 percent whole ___" is the first thing on the list, do you know exactly what you're getting.

Source: Jillian Michaels

Monthly Membership Now Available!!

2009-04-15T15:15:00.000-07:00

Want to have a monthly membership with AdventureHere? If so, keep reading...

Who: Anyone who enjoys FUN and challenging group exercise...
What: New!! Monthly membership with a guaranteed space in up to 6 classes per week.
When: Starting May 25th...
Where: At Bliss Studio of course!
Why: Because exercise is key to a healthy lifestyle!!
How: Send an email to me, Angela Martin at fitness@adventurehere.com and receive a registration form.

AdventureHere membership is $50 a month and allows you to attend as many of the following classes as you like:

Monday: Gut & Butt - 8:30am
Tuesday: Boot Camp - 6pm
Wednesday: Body Sculpt - 8:30am
Thursday: Boot Camp - 6pm
Friday: Boot Camp - 8am
Saturday: Core Strengthening - 9am
(1st and 3rd Saturday of the month)

SPECIAL OFFER: Already a private client or taking one of my classes? You're in luck...get a friend to register for a monthly membership and receive ONE MONTH FREE!!

Thank you for reading. Hope to see you soon!

Angela Martin
AdventureHere
Founder and Personal Trainer
415.250.2600
www.adventurehere.com

Calling all Brides...

2009-02-12T18:47:00.000-08:00

Are you ready to committ yourself to a 12 week fitness program that will help you get in shape for the BIG DAY? Coming this Spring...Bridal Booty Camp. Lose weight, lose body fat, tone, tighten and feel great. Receive private nutrition consulting and attend weekly support meetings. To learn more visit www.adventurehere.com or contact me directly at fitness@adventurehere.com

Welcome Sam...6 weeks old already!

2009-02-12T18:42:00.000-08:00

I wanted to share the birth of our son Samuel Martin. Sam was born on 12/30/08 at 11:01pm in Grass Valley. He is the sunshine of our lives...

Winter Classes are Here Again...

2009-02-12T18:25:00.000-08:00

All classes begin on February 16th and will run in 4 week sessions. Classes will be held at Bliss Studio in downtown Auburn. To find out more visit www.adventurehere.com or contact me at fitness@adventurehere.com ~ 415.250.2600

Mondays:
Boot Camp - 6:30 to7:30am
Butt & Gut - 8:30 to 9:30am
Stretch & Lengthen - 9:30 to 10am

Wednesdays:
Boot Camp - 6:30 to7:30am
Body Sculpt - 8:30 to 9:30am

Fridays:
Boot Camp - 6:30 to7:30am

Why Boot Camps Work...

2009-01-28T17:06:00.000-08:00

I found this article by Jorge Cruise in FitSmart and wanted to share it.

"Class-based training is the wave of the future" says Jackie Warner, Star of Bravo's Work Out. "It's part ecomonics because it's cheaper to take a group class than to get one-on-one training. And people are competitive by nature and draw energy from other people in the boot camp."

Warner admits that boot camps might not be for the faint of heart: "They are not gentle. They're based on a mitlitary boot camp; there will be screaming and punishment if the goals aren't reached. But when you push yourself as a part of a group and create a support system, then you feel excited about achieveing something."

Boot camps also offer fast results. "They'll change your body quicker than if you are by yourself," says Warner, who recommends adding an eating plan for the even faster results.

World Run Day Was A Success!

2008-12-04T19:45:00.000-08:00

World Run Day 2008 drew over 1700 runners and $64,000.00 in the US alone!! Our 2nd annual Auburn event was a big success. We managed to raise $415 for Cheri Martin towards her fundraising for the 3 Day Breast Cancer Walk. The walk was from 11/21/08 - 11/23/08. Cheri completed every mile - 60 total!! Go Cheri!!

I am already planning WRD 2009 - Runners in Auburn are called upon to celebrate the sport of running. Together we'll chose a local charity. I'll pick a route that is challenging and fun and we'll celebrate with running partners, friends and family.

Contact me to find out more about the 2009 event at www.adventurehere.com

Helpful Hints When Choosing Supplements

2008-11-12T14:45:00.000-08:00

The supplement should be cold pressed; if heat is used it can break down the nutrients and the supplement can loose its effectiveness.

The supplement should be standardized; this guarantees that the same amount of each active component is used in the supplement so consistency is ensured.

The supplement should have an enteric coating; this ensures that the supplement will break down in the upper intestine allowing it to pass into the body's blood stream.

If you have any questions about supplements or are wondering where to start - let me know - I can help!

The above information was taken in part from Caroline Palmer, Arbonne Independent Consultant

Bill McDermott - founder of WRD - in the news!

2008-11-09T12:52:00.000-08:00

Look out for the World Run Day posters in the background during these interviews!! Go Bill!!

http://nbcsports.msnbc.com/id/21134540/vp/27592471#27592471
http://www.hulu.com/watch/43323/nbc-today-show-what-your-handshake-says-about-you

Seasonal Vegetables...

2008-11-02T15:36:00.000-08:00

A recent study in Public Health Nutrition found that people consume fewer fruits and vegetables during the colder months. Let the produce that is naturally in season be your secret weapon to keeping the pounds off!! So, what's in season during the fall and winter months? Broccoli, carrots, kale, oranges, spinach, sweet potatoes, swiss chard and winter squash are among the many. When you're out shopping remember to buy fruits and veggies that are dark green and orange.

Get tasty recipes for the above fruits and veggies at http://www.womenshealthmag.com/nutrition

Above information gathered from Women's Health Magazine - November 2008

Cosutumes at Boot Camp!

2008-10-31T09:18:00.000-07:00

Well, I have to congratulate the above boot campers for not only making it to class in the pouring rain but coming in awesome Halloween Costumes!!

In order of appearance we have: Angela the fried egg, Rebecca as Sarah Palin, Dan in her smokin' mint jumpsuit and Tammy as a piece of cheese! Next shot - Lisa replaces Dan as Dr. Swisley. She got out of her car and said "I am here to deliver your baby".

Thank you guys for giving me the best laugh of the week. Way to make an effort!

The founder of WRD is in the news!!

2008-10-28T10:35:00.000-07:00

http://www.daily-chronicle.com/articles/2008/10/23/sports/outdoors/doc49000a7865b92633506500.txt

Thursday - October 23rd - Bill McDermott, founder of World Run Day is in the news!! Check out the above article...

Seattle to London, Philadelphia to Sydney and all cities in between...you can run anywhere in the world to help celebrate World Run Day on November 9, 2008!! I'll be running in Auburn, CA with 20 other local runners. To find out more about joining the Auburn team go to: http://www.adventurehere.com/endurance-events-auburn.php

How to Build and Define Your Abdominals

2008-10-25T18:33:00.000-07:00

Cold weather might make you feel like hibernating, but you don't have to hold off on your exercise and fitness goals. You can exercise indoors. And by dressing properly and heeding cold-weather safety tips, you can exercise outdoors, too.

Exercise can help you shake those winter blues. Exercise improves your mood, increases your energy level and helps you sleep better. And you'll be in better shape when the weather warms up.

Here are some helpful tips to help you stay in shape while staying indoors...
http://www.ehow.com/how_3008_build-define-abdominals.html

KAHI 950 AM

2008-10-12T15:00:00.000-07:00

Guess who was on the radio on Saturday morning - (10/11) talking about World Run Day (WRD)?? Me! It was a great. Keith Turner, former "Loser" wrote a press release a few weeks ago to help me promote WRD. He sent it to KAHI and they emailed me asking me to call in and share some information during their weekend "call in show", called Swap Shop. Let me know if any of you heard it. I haven't able to hear a play back. Maybe this week KAHI will have it posted on their website.

SO, are you signing up for WRD? It's 4 weeks from today. Check out my website for more information: http://www.adventurehere.com/endurance-events-auburn.php for the official WRD website visit: http://www.runday.com

Fall Hiking Class

2008-09-04T13:38:00.000-07:00

I am hoping to get an adult hiking group together for weekly walks/hikes this fall. I offered a similar class this past spring for seniors. I will offer the class if I can get 5 people to commit to an 8 week session. If you are interested please contact me through www.adventurehere.com

Information:
- Fridays: 9/12 though 10/31
- 8am - 9:30am
- Locations will vary on a weekly basis
- weekly emails will be sent out with meeting place and specific directions
- carpools from Starbucks parking lot (on Auburn Folsom) will be available
- fee = $64 ($8 per 1.5 hour hike)

Fall Boot Camps Start Next Week....

2008-09-04T13:32:00.000-07:00

Fall Boot Camps are here....http://www.adventurehere.com/pdf/bootcamp_flyer_fall.pdf

Above is a flier that is posted on the website. Check it out!! Have any quetions? Contact me!

Hope to see you there....

WORLD RUN DAY - 11/9/08

2008-09-04T13:03:00.000-07:00

Celebrate the sport of running with other runners in your area, and with
runners internationally!

AdventureHere is hosting 2 runs:
2 miles around Railhead Park - ages 5 +
5 mile local run (start/finish Railhead Park) - all fitness levels
Instructions:
Register with me, Angela Martin, via email, snail mail or phone
Make checks payable to Angela Martin for $15*
NOTE: include your name, address, phone number and t-shirt size (youth
small/large, adult S/M/L/X-large)
*all proceeds benefit the Breast Cancer 3 Day Walk in San Diego on November 21-23, 2008 http://www.the3day.org/site/PageServer?pagename=SD_landing
Once You’re Registered You’ll Receive:
A WRD 2008 Event T-Shirt ~ A Bib Number ~ A Completion Certificate
On the Day - 11/9/08:
Meet at Railhead Park at 8am. Water, sports drinks and snacks will be provided. Be ready for
a great run and a memorable morning!!

Contact:
www.adventurehere.com -fitness@adventurehere.com
670 Auburn Folsom Rd. Suite 106 #313 - Auburn - 95603 - 415.250.2600

New Class this Fall!!

2008-08-25T14:08:00.000-07:00

Tuesdays and Thursdays - 8:30-9:30 AM

Hard Core - Concentrate on your core, the center of movement, essential for daily living. Your core is made up of 29 muscles constantly stabilizing and balancing your body. Spend an hour on core exercises to strengthen your lower back, abdominals and other stabilizing connective tissue. Equipment required: stability ball and dumbbells. Fee: $10 drop in/ $80 for 8 sessions. Please note: classes would take place at Bliss Studio on Lincoln Way in downtown Auburn.

Location: Bliss Studio - 812 B Lincoln Way - Downtown Auburn

Summer Bootcamps are here!!

2008-07-01T07:56:00.000-07:00

http://www.adventurehere.com/outdoor-bootcamps-schedule.php

Summer bootcamps are going on right now!! Click on the above link for the current schedule. If you have questions and want to learn more please contact me!

Angela Martin
415 250 2600
fitness@adventurehere.com
www.adventurehere.com

Kim Jenkin-Palaferri stands proud with her trophy!!

2008-07-01T07:14:00.000-07:00

http://www.auburnjournal.com/detail/87139.html?content_source=&category_id=&search_filter=blsection&search_filter_mode=&list_type=&order_by=&order_sort=&content_class=1&sub_type=&town_id=6

That's right!! Kim won Auburn's Biggest Loser 2008. Dropping an incredible 40 lbs and 25 inches! Her reward was a one year membership to the Courthouse Athletic Club in Auburn. Lisa Swisley came in at a close 2nd place. Kim and Lisa were neck and neck though the competition. Kim decided to split her membership with Lisa so now the 2 of them are enjoying 6 months at CAC. Both meet regularly for spin classes and daily workouts. I am so proud of you all!! Should I go for round 2?? Stay tuned!!

If you want to be apart of the next Biggest Loser Competition in Auburn contact me!

The Wilderness Institute Challenge

2008-06-03T20:02:00.000-07:00

Looking strong guys!! Don Barnes wins the 2nd challenge hosted by Brad Childs from the Wilderness Institute. Keith was behind by only 3 seconds. Don won a year's supply of Wrigley's Extra gum. Thank you Wrigley's!!
The Girls battle it out in the above shot...it was intense. What a great inexperience. I think everyone surprised themselves. You have all come so far. I am so proud of all of you LOSERS!!

Who will be the Biggest Loser?

2008-05-22T14:03:00.000-07:00

Eight people who were beyond frustrated at their inability to take off weight have just four more weeks before Auburn’s Biggest Loser is named and someone wins a one-year membership to the Courthouse Athletic Club. The 2nd challenge will take place on Saturday, May 24th. Brad Childs from the Wilderness Institute in Colfax, has donated his time and will be leading the group through a ropes course. The winner will be given a year's supply of Wrigley's Extra gum. Thank you Wrigleys!!

Wondering what the grand total is...160 lbs!! Absolutely incredible!! Here is the latest article from the Auburn Journal: http://www.auburnjournal.com/detail/84139.html?content_source=&category_id=&search_filter=blsection&list_type=&order_by=&order_sort=&content_class=1&sub_type=&town_id=6

135 lbs and half way through...

2008-05-12T19:49:00.000-07:00

Yes, you read it correctly!! The "Losers" have lost 135 lbs in just 6 weeks. Last week's highlights: we went to Graceful Health http://www.gracefulhealth.com/ a wellness center in Newcastle. They allowed us to hold our weekly bootcamp on their beautiful grounds. We were then invited to a wellness seminar that left us feeling relaxed and rejuvinated. A lunch of raw and living foods followed. What a great expierence. Thank you Dr. Andrew Downey and Dr. Naomi Downey!!

This week's hightlights: Marty Jacobs, cerified yoga instructor, lead us through a wonderful yoga class on Saturday morning in place of our regular bootcamp. Diana Westin won this week's weigh in. Kim Palaferri is in the lead with 10.65% of body weight lost.

Stay tuned for the results from this week's weigh in and the next challenge...

5 weeks down, 7 to go!!

2008-05-06T10:19:00.000-07:00

123 lbs lost in just 5 weeks!! Danee ran her first 5K race last Saturday and her finishing time was a personal best!! Marge's shoulder seems to be getting stronger and stronger!! Kim is in the lead with 21 pounds lost and 10% of overall weight lost! Lisa is working out at every free opportunity...watch out! Keith doesn't walk down the ice cream isle at the grocery store anymore! Don went on a business trip to Portland and passed on his favorite meal of fish and chips...this was a first! Heidi moved to Sacramento and is still at every boot camp with a smile :) Diana is the life of our classes and is constantly reminding everyone of how wonderful they look...thank you Diana!

The results after phase 1 of 3!

2008-04-29T11:00:00.001-07:00

Kim - 15.8 lbs. loss with a percentage of weight loss of 7.79%

Heidi - 16.4 lbs. loss with a percentage of weight loss of 7.48%

Lisa - 14.6 lbs. loss with a percentage of weight loss of 7.19%

Diana - 13.2 lbs. loss with a percentage of weight loss of 5.67%

Don - 15.2 lbs. loss with a percentage of weight loss of 5.55 %

Keith - 16 lbs. loss with a percentage of weight loss of 5.34 %

Marge - 10.6 lbs. loss with a percentage of weight loss of 4.76%

Danee - 7 lbs. loss with a percentage of weight loss of 3.19%

110 lbs lost in 4 weeks!!

2008-04-29T08:00:00.000-07:00

http://www.auburnjournal.com/detail/82329.html?content_source=&category_id=&search_filter=biggest+loser&list_type=&order_by=&order_sort=&content_class=1&sub_type=&town_id=6

We are at the end of week 4 and 110 lbs have been shed!! The first challenge was to climb a trail in Auburn called Stagecoach: 2 miles, 800 feet of climbing. Danee and Don tied and crossed the finish line in 35 minutes. Others soon followed and the group was done in less than an hour. Everyone is feeling great and ready to start phase 2 of the challenge. Stay tuned...

6:30am and the abs are burning!

2008-04-13T20:43:00.000-07:00

Our "biggest losers" after week 2: Don Barnes with a loss of 7.8lbs and Kim Palaferri with a loss of 7.4lbs! The contestants are all working really hard. They are pictured above at Tuesday's bootcamp. Nearly 3 weeks into the competition and a grand total of 67.4 pounds has been lost! Everyone has been a "loser" so far. The group's first challenge will be on Saturday, April 19th. The winner will be given a $25 gift card to Smoothie King in Auburn http://www.smoothieking.com/stores/store.php/776 and a private personal training session, compliments of AdventureHere! Stay tuned for more info on the challenge and of course...the results!

Check out the BUZZ...

2008-04-08T21:09:00.000-07:00

Don Barnes and Heidi Saiz-King took the lead for week one! Don lost 8 lbs and Heidi lost 7.6lbs. Way to go!!

Nearly two weeks into Auburn's Biggest Loser and we've had two articles in the Auburn Journal! Check them out...

http://www.auburnjournal.com/detail/80332.html?content_source=&category_id=&search_filter=biggest+loser&list_type=&order_by=&order_sort=&content_class=1&sub_type=&town_id=6

http://www.auburnjournal.com/detail/81109.html?content_source=&category_id=&search_filter=biggest+loser&list_type=&order_by=&order_sort=&content_class=1&sub_type=&town_id=6

Weight in for week 2 is bright and early on Thursday morning. I wonder who will be this week's biggest loser??

One week down, 11 to go!!

2008-04-03T13:54:00.001-07:00

Meet Auburn's Biggest Losers! Bob Jackson (top left) dropped out of the challenge. Keith Turner was out of town and is not in the above picture. We were lucky enough to get Kim Palaferri to join us in the middle of week 1, bringing us to a total of 8 contestants!!

After the first week of calorie counting, nutrition consulting, early morning bootcamps and a field trip to the grocery store, they lost a grand total of 33 lbs. I am so proud of them all and can't wait to watch them get closer and closer to their goals!! Keep it up!

Auburn's Biggest Loser!

2008-03-06T15:43:00.000-08:00

Do you want to be Auburn's Biggest Loser? Do you know someone who might be interested? I am working with the Auburn Journal and looking for individuals who have 50 pounds or more to lose, are outgoing, and willing to let readers follow their stories for 12-weeks!

To find out more about this exciting contest, check out the full story: http://www.auburnjournal.com/detail/78796.html

Stay tuned!!

Go Team Blue Skies!!

2008-03-06T15:17:00.000-08:00

Last year, Kyle Bryant originated the idea of Ride Ataxia - riding his three-wheeled cycle from San Diego to the annual National Ataxia Foundation meeting in Memphis. It took two months to get there, and in the process he raised $40,000 to fund Ataxia research and he raised awareness of the disease. He's riding to the annual meeting again this year with the hopes of raising more money and awareness, and some of my family members are joining him! For this trip, they'll leave from Sacramento on March 15 and arrive in Las Vegas on March 28.

Why is this important to me? Well, Brianne Konanz is my sister-in-law, Cheri Martin's, sister. Brianne has Friedreich's Ataxia. Please take a moment to look at the teams' blog: http://rideataxia.blogspot.com/. If you are interested in making a donation, here is the link: http://www.firstgiving.com/rideataxia

Thank you!

The California International Marathon - 12/2/07

2007-12-04T19:54:00.000-08:00

Thank you to Ben, Doug, Cheri, Danny, Sarah and Travis for meeting Mairead and me at mile 20...also known as "the wall". You were very encouraging !! Only 6 more miles to go!!Ahh, done at last. By far the best feeling of accomplishment yet. Mairead, you were my rock. Thank you for helping me through my first Marathon!

We did it! World Run Day

2007-11-11T19:31:00.000-08:00

Today, November 11, 2007 was World Run Day. AdventureHere formed a team, trained for 4 weeks and ran 5K this morning at Railhead Park in Auburn, CA this morning! To learn more about this international event, check out http://www.runday.com/

AdventureHere plans to form another team for next year's World Run Day on November 8, 2008. If you want to join our team, contact us! Thank you team!!

Lake Natoma Four Bidges Half-Marathon

2007-10-28T18:39:00.001-07:00

Only a few more steps...and we're still smiling!Cheri and Angela...done at last!! Congratulations to Cheri, my amazing sister-in-law. First half-marathon in the bag. I am so proud of you :)Thank you to Travis, Doug, Carron, Danny and Sarah for coming to support us. Stay tuned for more when I run my first full marathon on December 2nd - California International Marathon: http://www.runcim.org/

Fall Boot Camp Schedule

2007-10-20T21:41:00.000-07:00

Hello everyone, now is the time to get in shape for ski season! The new Fall Boot Camp Schedule is avaiable!

Fall Boot Camp Schedule

Auburn Community Festival

2007-10-20T21:11:00.000-07:00

Saturday's Auburn Community Festival was a huge success!

My team and I introduced a ton of people to new and fun ways to excercise.

We got the word out on new classes we are offering this winter through Auburn Recreation Department (ARD) and on the upcoming kids event called World Run Day.

Several people took the BOSU challenge and won free Boot Camps! Thanks a million for making it such a fun day.

We even got some family members involved! My sister-in-law Cheri put us all to shame on the BOSU ball.