With Summer just around the corner, it’s time to start finalizing vacation plans, camp schedules, and working to get yourself feeling great on the inside and out! To help, many of our studios are running a Summer Sprint Challenge, where clients are encouraged to take 15 classes and to eat and healthy and clean foods for 21 days (note: some studios may have a slightly different version of the challenge!). Whether you are joining us on this journey or simply working your own program, we’re here to help you feel strong, confident and beautiful for Summer.
Write down what you hope to accomplish by completing the challenge in both the short term and long term: what you would like to achieve in the next few weeks, where you see your ideal self in six months and where would you like be a few years from now. Before you accomplish anything, you’ll have to consciously recognize that you want it. We’d love to hear about your goals in the comments section at the end of this blog!
Commit to a Schedule
The most challenging aspect of any exercise plan is commitment. Bar Method classes generate the best results when taken 3-5 times/week, which gives your body and mind time to absorb new exercises and learning with appropriate muscle recovery. Improve your chances of commitment by scheduling your classes weekly, and treat these blocks of time as you would any important business or personal event! For the Summer Sprint Challenge, push yourself and get into the studio 5 times a week – once you work class into your daily routine it will be easier than you think. And you’ll start to notice a difference in how you feel!
Create Healthy Eating Habits
Over the next 3 weeks, we’ll share healthy recipes and nutrition tips from our partner Urban Remedy, a plant-based organic food company that embodies the belief that Food is Healing. Blending ancient medicinal principals with modern culinary innovation, they offer the cleanest, naturally functional food. All of Urban Remedy’s ready-to-eat meals, snacks and cold pressed juices are certified organic, certified non-GMO, gluten free, and low glycemic. Follow their tips each week and/or jump start your efforts by using the code BARMETHOD for a 10% discount on all food and juices at Urban Remedy online!
Drink Warm Lemon Water
It’s important to start the day with a system booster. Drinking warm, lemon water a is great way to alkalinize the body naturally and to flush your system first thing in the morning.
Make Green Juice
Green juice also helps to alkalinize the body naturally. It’s cleansing and energizing, saturating the body with essential phytonutrients. Phytonutrients, which are simple nutrients that come from plants are some of the most power-packed substances on the planet. For some people, green juice can taste unpleasant, but you’ll find that, as you get accustomed to it, the juice will help reset your body so you don’t experience sugar or caffeine cravings. Try a juice featuring with E3Live, a brand of highly nutritious blue-green algae, for a great energy booster. See our healthy green juice recipe below!
Eggs for Breakfast
Make dishes that provide a good dose of nutrients for energy during the day and that are delicious and satisfying. Eggs boost blood and the yin in your body, are high in Vitamins A and B and are a good source of protein. The yolk, rather than the white, hold this rich array of nutrients. Whenever possible, use organic omega-3 rich eggs from pastured hens. See below for the recipe to Pouched Eggs with Avocado Salsa and Cilantro.
Plant-Based Foods for Lunch
Easting mostly plant-based foods is one of the best things you can do for your health. Plants contain valuable phytonutrients, fiber, antioxidants, vitamin, and minerals. Also great for you is flaxseed oil, which is rich in lignans, antioxidant and essential omega-3 fatty acids. Check out the the below recipe for a Spinach-Hemp-Currant Salad.
Savory and Satisfying Dinners
You’ve had a busy day, we are sure you have an appetite, pick dishes that are savory and satisfying. Try Pad Thai Vegetable Noodles. A Thai classic made with plant-based ingredients. This dish is a bit time-consuming, but worth the effort. Ginger supports digestion and you get a plethora of healing phytonutrients from the zucchini, daikon, carrots, red pepper and herbs. (see below for the recipe)
Recipes from Urban Remedy
Recipes are created by Urban Remedy Founder, Neka Pasqaule. These recipes are featured in her book, “Urban Remedy, The 4-Day Cleanse Retreat Book” available at UrbanRemedy.com.
E3 LIVE® ENERGY GREEN
2 kale leaves
1/4 bunch fresh flat-leaf parsley
1—2 cups (1—2 oz/30—60 g) spinach leaves
4 celery ribs
1 tablespoon E3 Live
Cut the vegetables as needed into pieces that will fit into the chute of your extraction juicer. Then, following the manufacturer’s instructions, juice the kale, parsley, spinach, celery, and cucumber in the order given. Pour into a tall glass and stir in the E3 Live.
Makes 1 serving
Avocado Salsa and Cilantro
1 avocado, halved, pitted, peeled, and cut into 1-inch (2.5-inch) chunks
1 cup (6 oz/185 g) cherry tomatoes, halved
Leaves from 1 bunch fresh cilantro, coarsely chopped
Juice of 3 limes
1/4 jalapeño chile, finely chopped
1 teaspoon sea salt
1/2 cup (4 fl oz/125 ml) apple cider vinegar
2 organic eggs from pastured hens
In a bowl, combine the avocado, tomatoes, and cilantro. Drizzle with the lime juice, sprinkle with the chile and salt, and toss to mix evenly. Set aside.
To poach the eggs, divide the vinegar evenly between
2 small bowls. Crack 1 egg into each bowl, taking care not to break the yolk. Let the eggs stand for 5 minutes.
Meanwhile, pour filtered water to a depth of about 3 inches (7.5 cm) into a saucepan and bring the water to a boil
over high heat. When the eggs have stood for 5 minutes, using a whisk, swirl the boiling water to create a whirlpool effect, then carefully slip 1 egg with its vinegar into center of the whirlpool. Continue to swirl the water around the perimeter of the pan until the water returns to a boil. The egg white will begin to wrap around the yolk. As soon as the water returns to a boil, reduce the heat to medium and gently simmer the egg, frequently swirling the water, until the white is just set and the yolk is still runny, about
2 minutes. Using a slotted spoon, gently remove the egg from the water and place it on paper towels to gently blot it dry. Repeat with the remaining egg.
Carefully transfer the eggs to a plate and smother them with the salsa mixture. Serve right away.
Makes 1 serving
3 cups (3 oz/90 g) loosely packed baby spinach leaves
2 tablespoons dried currants
1 tablespoon shelled hemp seeds
FOR THE DRESSING
1/2 clove garlic, pushed through garlic press
1/4 teaspoon sea salt
2 teaspoons extra-virgin olive oil
2 teaspoons unfiltered flaxseed oil
1 tablespoon fresh Meyer lemon juice
To make the salad, in a bowl, combine the spinach, currants, and hemp seeds and toss to mix well.
To make the dressing, in a small bowl, stir together the garlic, salt, both oils, and the lemon juice, mixing well.
Drizzle the dressing over the salad and toss to coat evenly.
Makes 1 serving
Pad Thai Vegetable Noodles
1 large zucchini, about 6 inches (15 cm) long
1 large daikon radish
2 large carrots, cut into julienne
1 red bell pepper, seeded and cut into julienne
1/4 cup (1/3 oz/10 g) chopped fresh cilantro
1/4 cup (1/3 oz/10 g) chopped fresh basil
FOR THE SAUCE
2 tablespoons almond butter
1/2 cup (4 fl oz/125 ml) fresh lime juice
5 fresh basil leaves
1-inch (2.5-cm) knob fresh ginger
1/4 cup (3/4 oz/20 g) shredded raw coconut, soaked in 1/2 cup (4 fl oz/125 ml) filtered water for 2 hours, then puréed
1/4 jalapeño chile
1 tablespoon gluten-free tamari
1 clove garlic
1 tablespoon coconut palm sugar
1/4 cup (11/4 oz/35 g) chopped Soaked Almonds (page 168)
2 tablespoons raw sesame seeds
Using a spiral vegetable cutter, cut the zucchini, followed by the daikon, into noodles. Transfer the noodles to a large bowl. Add the carrots, cilantro, bell pepper, cilantro, and basil and toss to combine.
To make the sauce, in a blender, combine all of the ingredients and blend on high speed until smooth.
Drizzle the sauce over the noodle mixture and toss to coat evenly. Sprinkle with the almonds and sesame seeds
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