Last dance performance of 2012

Last night I had the opportunity to perform Scottish dance at the Grand America. It was a great performance, with live music (my favorite bagpipe band) and some of my closest friends! It was a great way to continue feeling the Christmas spirit! If you are interested in Highland Peaks Dance Studio click here.

I hope you are enjoying the Holidays and the 12 Days of Christmas Workouts

Happy  Training! à bientôt!

12 Days of Calorie Burning & Self Improvement

Between the holidays and the new year approaching I feel like I am always on the look out for something to keep me in shape. If you are like me, eggnog or some other delicious treat is a large part of your holiday season. There are a multitude of motivating programs and calendars out there to get you going the way that you respond best, but here's an idea. Each day, for the next twelve days I will be posting what I am adding to my daily routine to keep the eggnog from sticking! I'll be focusing on variation throughout the week. If you work the same muscle group too often then the muscles become less efficient in their function, and you are at higher risk for overuse injuries. At the same time if you want to see improvement in anything then the exercise should be done 3-5x a week (the same principle applies to stretching and gaining flexibility). If you are looking to maintain your happy place then only 3x a week is perfect. In every conditioning program there is also a day of rest. You can choose what day that is for you, but my schedule and personal feelings align with keeping Sunday as that day of rest.

The best time to do anything fitness related is before you get busy. This is why I prefer the 6am yoga classes over the 5pm yoga classes. By the end of the day you will be tired and just want to rest, so make a goal to workout when you have the motivation!  Below I've laid out a general schedule that I'm going to follow.

1. Dec. 13 Abs (See Workout)

2. Dec. 14 Legs (See Workout)

3. Dec. 15 Back (See Workout)

4. Dec. 16 Rest Day (See Blurb)

5. Dec. 17 Arms (See Workout)

6. Dec. 18 Back (See Workout)

7. Dec. 19 Legs (See Workout)

8. Dec. 20 Abs (See Workout)

9. Dec. 21 Legs (See Workout)

10. Dec. 22 Back (See Workout)

11. Dec. 23 Rest Day

12. Dec. 24 Abs (See Workout)

I'll be posting these workouts on my website, but I will use this post to add links in case that is easier for you to navigate to the workouts from here. If you have an awesome workouts to share during this holiday please feel free to email me using the contact page on my website.

One extra note, while I will be enjoying more treats than normal, I am also making the goal to stay hydrated (by drinking water), and to control my portion sizes when it comes to the desserts. There will always be another pie to consume, or eggnog to drink, so why eat yourself sick?

Happy Training, and Happy Holidays! à bientôt!

Quick and Easy Lunch or Snack: for Avocado & Tomato lovers!

Here it is, back home, my guest post with DIY Divas! As I'm going into finals this week I have found this sandwich especially useful multiple times. For those of you concerned about the contaminated alfalfa sprouts, you can substitute with red onions or some other delicious topping! I used sunflower sprouts. My mother is also into healthy food, and recommended sprouting your own in a jar! Either way, it is a yummy sandwich!

 I’m excited to be sharing a delicious (and super simple) recipe with you. 

This last week has been a busy one for me, with extra rehearsals, and performances. I kept my eye out for any quick snack ideas that I could use during future rehearsals, long study days in the library, or even a lunch I could pack quickly for work or school. Here is a fast sandwich for all the DIY divas out there that lead busy lives also! Credit goes to one of my fellow dancers who I “caught” whipping this sandwich together backstage. 

Ingredients:

1/2 avocado (Sliced or not)
1 handful of sunflower sprouts (if you can’t get your hands on good sprouts substitute with red onion)
1/2 tomato (sliced)
2 slices of wheat bread

Instructions:
1. Place the avocado slices (or spread with a spoon if it is soft) on a slice of bread.
2. Arrange sprouts evenly over the slice of bread.
3. Place the amount of tomato slices you want on your sandwich.
4. Eat with pleasure!!

I'm sure that you could toast the bread beforehand, spread mayo on both slices if you want dressing, or use something other than wheat bread (pita bread, naan, lettuce wrap, etc). Needless to say, it is a simple, and delicious treat that is fast to prepare, adapt, and easy to pack in a lunch if needed.

If you want more fast recipes, exercise tips or references to great workouts then check out my website at dancebodyfitness.com OR visit my blog at dancebody.blogspot.com

à bientôt!

Kathryn

Guest Post with DIY Divas!!

Exciting news! My husband has helped me launch a website of my own, that has organized a lot of the content (but not all of it will show on the website) from the blog. I'm going to be using the website as a more specialized/professional tool, and the blog will continue to be more "intimate" or casual. The blog will have more "about me" and misc. workout posts, whereas the website will be more directed towards specific topics.You can see what we've done so far here.

Anyhow, my yoga buddy and dear friend is allowing me to guest post on her DIY blog, DIY Divas!
You can see the post by clicking here. I'll release this post on my blog and website in a few days to a week.

Thank you so much for your support!

Happy Training! à bientôt!
Kathryn