Stepping into your full power...in a really sweaty way

Working the camera at the Shrink Session shoot.

I spent most of my #SweatySaturday in a fitness photo shoot for Shrink Session. (Pics coming soon!)  I spent hours jumping, smiling, and laughing with my fellow Shrink sistahs.  Keep your eyes and ears pealed for lots of new classes popping up around NYC.  The founder, Erin Stutland, aka Mama Stuts, has been pouring lots of love into coaching us all into our soulful, true power as instructors. 

If you haven't taken a Shrink Session class yet, it's a combination of kickboxing + dance + yoga + mantras + meditation.  I lovingly refer to it as really sweaty therapy.  You can take it for a test drive and download a FREE Shrink Session HERE! 

Not only does this workout burn 100's of calories, it gets into your head.  You find yourself shouting positive mantras as you push yourself to dance BIGGER, punch HARDER, be STRONGER.  What you don't realize is you are also breaking through mental barriers, beating down that terrible little voice in your head that so often stops you from living in all your beautiful, shining glory.  The whole philosophy is that "movement in your body creates movement in your life".  This class has rewarded me some major breakthroughs in both my personal and professional life.  I'm feeling pretty honored to now share this gift with all of you!

Shrink Session with yours truly will be:

Thursdays in May 

7-8pm 

Chelsea Studios 151 West 26th St, (between 6th and 7th Ave), 6th Floor

"Drop -In" classes are $22 or can burn double the calories and generate even more mental magic by signing up for an UNLIMITED pass ($125) to also take Shrink Session on Tuesday's from 8-9pm with my good friend, Elyse Sparkes. 

8 chances to get your SHRINK on in May!

Tues May 6, 8-9pm-Elyse

Thurs May, 8, 7-8pm-Joanie

Tues May 13, 8-9pm-Elyse

Thurs May 15, 7-8pm- Joanie

Tues May 20, 8-9pm- Elyse

Thurs May 22, 7-8pm- Joanie

Tues May 27, 8-9pm- Elyse

Thurs May 29 7-8pm- Joanie

All you need to do is:

1. Click HERE to sign up for classes!

2. Wear your kicks (aka sneakers) & your favorite booty shakin' sweat wear.

3. Bring water & a towel (you will get sweaty, guaranteed!)

With love, peace and sweaty gratitude,

Joanie

Joanie Johnson

Certified Personal Trainer / Health and Wellness Coach

www.motivatednutrition.net

Twitter(happy little nuggets of my day): @JJEatPlay

Instagram(adorable pics of my dog and my obsession with peanut butter) :@JJEatPlay

Facebook!(healthy tips and advice): Joanie Johnson

Blog(the occasional rant and kick@$$ recipes): Motivated Nutrition
Bonus Love from me: Grab a FREE Shrink Session Workout HERE and  join me for class Thursday's 7-8pm at Chelsea Studios

How to Trick Your Friends into Cleaning Your Bathroom

Harsh chemicals bombard our everyday lives.  We get so caught up in cleanliness that we forget about the nasty combinations of toxic fumes, formaldehyde, asbestos, petrochemicals and pesticides that we're putting onto our skin, clothing, and using when cleaning our homes.  In addition to being dangerous to our health, they are expensive.  We use our hard earned cash to voluntarily poison ourselves!  That's crazy town.

Sparkes Wellness and Motivated Nutrition say no more!

We're here to show you how to make a homemade bathroom cleaner using as little chemical as possible. 

It's cheap.   It's fast.  It will make your tub and shower clean!  (It made my tub smell like vanilla cake because of the milk and honey soap we used. Mmmm!)  AND, it's so novel, your friends will beg to help you!  (Rubs hands together with sinister smile).

Check out our homemade recipe below and watch as I get Sparkes Wellness to fall for cleaning my shower as I sneak off to eat lunch!

You will need: 

•  Mixing bowl, spoon, sponge
• 1 2/3 cups baking soda
• 1/2 cup water
• 1/2 cup liquid soap
• 2 Tbsp vinegar

***This recipe make a lot!  We cut it in 1/2 because I have a very tiny Brooklyn bathroom.  Depending on your space, you may want to do the same.  

Directions:

1. In a medium bowl, combine baking soda, water, and liquid soap.  Mix well.

2. Add vinegar, watch it get frothy and mix again.

3. Apply to a sponge and scrub.

4. Convince your friend how fun this is so they scrub too!

5. Rinse

6. Back out of the room slowly as your friend cleans your bathroom.  ;)

Leave a comment if you have your own homemade cleaning recipe that you'd love to share. 


In healthy home happiness,

Joanie


www.motivatednutrition.net
joanie@motivatednutrition.net

*Be sure to subscribe to our YouTube channels so you don't miss any of our "Spring Cleaning from the Inside Out" series!

Sparkes Wellness 

  Motivated Nutrition 

Detoxing with "Super Kale"

Spring is just around the corner!  Just like we take time to clear away the dust and stale winter air from our homes this time of year, it's important to do the same for our bodies.   Did you catch last week's episode on cleansing with "Lion's breath"?  For a good roar, check out Motivated Nutrition and Sparkes Wellness HERE.

Our bodies are smart and know how to clean themselves when we put delicious, nutritious foods into them.  My idea of a "detox" is to cut out everything that comes in a can, box or package, eating only foods that Mother Nature provides.  Spring is a time of rebirth, renewal and all things fresh and green.  This time of year, Mother Nature sprouts out a plethora of fibrous, nutritious, leafy greens for us to help clean out our bodies.  

One of my favorite leafy greens is kale.  This nutritional power house is loaded with vitamins A, C, and K.  It packs a punch of iron, calcium and a hearty dose of fiber and sulfur to boost our bodies natural detoxification enzymes. 

It's great sauteed, steamed or my personal favorite, baked into crispy kale chips!  This recipe is super fast, super easy and super awesome...just like super kale.  Speaking of super...don't Sparkes Wellness and I make a great team?*

 Kale Chips

1. Preheat oven to 350°
2. Wash kale
3. Dry thoroughly (you can use a salad spinner or a paper towel) Any dampness will result in soggy chips!
4. Remove stems
5. Tear into bite sized pieces
6. Spread kale across a baking tray
7. Coat evenly with olive oil
8. Sprinkle with sea salt
9. Bake in the oven for 12 min (or until crispy)
10. ENJOY! Mmmm

*Be sure to subscribe to our YouTube channels so you don't miss any of our "Spring Cleaning from the Inside Out" series!

Sparkes Wellness 

Motivated Nutrition

Making a List. Don't Leave Home Without It!

#HealthUpYourHome

Making a List.  Don't Leave Home Without It!  

Don't even try to go shopping without this life saver!

 

So my August challenge Operation: #HealthUpYourHome is getting off to a shaky start.  It's what, Aug 14th already?!  We've been unpacking and navigating boxes for 2 weeks now.  The process is slow when you're busy and active.  I get home from teaching at night and all I want to do is eat, veg out and hit the hay.  

I FINALLY unpacked my home office boxes today and am realizing I'm desperate for some organizing solutions.  I don't even have a desk yet!  Don't make the mistake Micah and I did by going shopping and accidentally leaving the list at home.  We've been back to Ikea 5 times now to make returns and buy things we forgot.  (Eyeballing a book shelf and "thinking" it will fit is not a wise idea.) 

The same thing happens to me when I go grocery shopping.  If I don't have a list, I come home with bags of goodies I don't need and end up whining "there's nothing to eat!" all week long.  I've since started keeping my list on my phone since it's rare I forget that at home.  

Moral of the story?  

Whether it be groceries, home shopping, or school shopping, Always Make A List- don't go shopping without one.  It's ESSENTIAL!

Do you always use a list?   What's the craziest idem you've bought without one?  Comment here, Tweet with #HealthUpYourHome, or post it to the Motivated Nutrition facebook page.   

In list checking health,

Joanie   

Joanie Johnson, CHC

Motivated Nutrition

www.motivatednutrition.net

814-442-5311