Herby Italian Meatballs with Tomato Sauce – whole house smelled with Italy!!! :-)

I so craved Italian cuisine. My sister lives in Italy and I have never eaten better prepared Italian dishes than the one she does. I even thought I wouldn’t be able to cook like that, ever! Hear me on that now. Her frutti di mare carbonara, or mushroom risotto is unbeatable. However, my Herby Italian Meatballs are amazingly delicious!!  I did it! And I am proud of myself… I am sure my sister would be, too!!!

The new recipes, new life style, meal plans and new approach to new YOU is coming soon: January 4th, 2018 we start the NEW Challenge-up!

http://beyoutiful.fit/challengeup/

https://www.youtube.com/user/izabela4000/ 

So, give a try and enjoy it!!!!

IngredientsItalian Meatballs #1.jpg

For the meatballs:

  • 1 lbs ground beef (85/15 or leaner)
  • 2 Tbsp fresh parsley, chopped
  • ¾ cup grated Parmesan cheese
  • ½ cup almond flour
  • 2 eggs
  • 1 tsp kosher salt
  • ¼ tsp ground black pepper
  • ¼ tsp garlic powder
  • 1 tsp dried onion flakes
  • ¼ tsp dried oregano
  • 1/3 cup warm water

To cook the meatballs:

  • 1 tsp avocado oil
  • 3 cups easy keto marinara sauce (Recipe below)

Instructions

  1. Combine meatball ingredients in a medium bowl and mix thoroughly by hand.
  2. Form into approximately 15 two-inch meatballs.
  3. Coat the bottom of the large pot insert with the avocado oil.
  4. If you wish to brown them, you can do it in a separate nonstick pan first.
  5. Layer the browned or raw meatballs in the pot, leaving 1/2 inch of space between them. Don’t press down.
  6. Pour the marinara sauce evenly over the meatballs.
  7. Cover the pot and the cook for 10-20 minutes.
  8. Serve the meatballs with sauce over zoodles or spaghetti squash if desired.

 

Nutritional Facts per one serving (without the zoodles or spaghetti squash):

Serves: 14. Serving size: 1 meatball.

122 cal; 9g fats; 3g saturated fats; 1g carbs; 0g fiber; 0g sugars; 9g proteins; 53mg cholesterol; 170mg sodium; 33mg potassium

 

Easy Keto Marinara Sauce (Low Carb and Gluten Free)

An easy low carb recipe for marinara or pizza sauce! Dang it, so delicious.

Ingredients

  • 14 oz can dices tomatoes, unsweetened
  • 1 large tomato (around 8 oz)
  • 1/4 tsp black pepper
  • 1/2 tsp paprika
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • 1 tsp dried basil
  • 1 tsp dried oregano
  • 1 tsp dried parsley
  • 1 tsp salt (add more if necessary)
  • 2 Tbsp red wine vinegar
  • 1/4 cup extra virgin olive oil or avocado oil

Instructions

Puree the tomatoes in a small blender or magic bullet. Stir in the remaining ingredients. Taste and adjust salt if necessary.

Nutrition Facts

Serves: 6. Serving Size: 1/2 cup

105 cal; 9g fats; 1g saturated fats; 5g carbs; 1g fiber; 3g sugars; 1g proteins; 0mg cholesterol; 295mg sodium; 109mg potassium

 

STAY HEALTHY!!!!

YOU ARE IN IT TO WIN IT!!!!

YOU got this beYOUtiful!!!!

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Keto/Paleo Almond Date Cookies

My goal is to create the recipe for White Chocolate Coconut Almond Cookies because my boyfriend loves those. However, he gets the not-really keto, paleo, fat-approved ones, which is still good, especially when you perform on a very high level at obstacle races.

This is my first trial with a little modification to add sweetness into it. I didn’t have unsweetened white chocolate chips in my pantry, so I decided to use dates as sweetener together with a little organic raw maple syrup.

In notes I listed options to use other sweeteners instead.

I hope you like these “devil”-delicious cookies!!! Enjoy!

Ingredients:

  • 3/4 cup of almond flour
  • 1/3 cup of pitted and chopped dates
  • 3 tbsp chopped dried cherries
  • 3 tbsp chopped walnuts
  • 2 tsp chia seeds
  • 1/4 tsp baking soda
  • 1/4 tsp sea salt
  • 2 tbsp coconut oil
  • 1 egg
  • 2 tsp maple syrup
  • 1 tsp vanilla extract

Directions:

  1. Preheat oven to 350 degrees F (175 degrees C). Line 2 baking sheets with parchment paper. Spray with coconut oil.
  2. Combine almond flour, dates, cherries, walnuts, chia seeds, baking soda, and sea salt in a large bowl; whisk to blend. Add coconut oil, egg, maple syrup, and vanilla extract; blend well with a spoon or fork until dough comes together.
  3. Scoop dough onto prepared baking sheets with a small cookie scoop.
  4. Bake in the preheated oven until edges are golden, about 15 minutes. Turn off oven and let cookies sit with oven door closed, about 10 minutes more. Remove from oven and let cool.
  5. Enjoy them with a spoon of heavy cream or butter when aiming for a real keto option, or sprinkle with a little of honey for a carb-up option.

Notes:

For Keto and Whole 30 version of these cookies:

  • Use dates and dried cherries with no sugar added.
  • Omit maple syrup and substitute with sweeteners such Stevia or Swerve.
  • Substitute almond flour for coconut flour if needed or allergic.
  • Use more nuts for crunchiness.

 

Nutritional Facts per one serving:

12 servings.

134 cal; 10g fats; 4g saturated fats; 9g carbs; 2g fiber; 6g sugars; 3g proteins; 21mg cholesterol; 91mg sodium; 26mg potassium

Keto Polish Stuffed Cabbage (Golabki)

Polish stuffed cabbage is the dish which I remember my both grandmas, and later on also my mom, were doing very often. It is a very traditional meal made of ground pork and beef mixed with rice, rolled in the boiled cabbage leaves and baked in tomato sauce. There are as many variations of Golabki as there is the housewives in Poland. Every woman will tweak the recipe a little different and each time stuffed cabbage meal will taste just delicious!

Here I am presenting the traditional Golabki recipe with changes made to create a great Paleo/Keto dish! So let me transfer you to my family house for a bit!

Serves 12.

Ingredients for the stuffed cabbage:

  • 1 large head green cabbage (around 20-24 ounces)
  • 1 lbs of grass-fed ground beef
  • 1 lbs of ground pork
  • 1 tbsp coconut oil
  • 1/2 white onion, diced finely (around 4 ounces)
  • 1 ½ cups of grated or rice cauliflower
  • ½ tbsp garlic powder or minced garlic
  • 2 tsp sea salt or Himalayan Pink salt
  • 1 ½ tsp black pepper

Ingredients for tomato sauce:

  • 28 oz crushed tomatoes (2 cans)
  • 1 tbsp of dried or fresh basil leaves
  • 1 tbsp of dried or fresh thyme
  • 2 tbsp of dried or fresh cilantro
  • 5 tbsp of avocado oil
  • Salt and pepper

Instructions:

  1. Rice or grate the cauliflower. I use my food processor. Save 1-1/2 cups for this recipe and the rest could be used as fried or sautéed side dish.
  2. In a large bowl, mix the beef, pork, garlic powder, salt and pepper.
  3. Put a large pot of water on the stove over high heat. Cut the core out of the cabbage and place it in the pot. Bring to a boil and then reduce the heat to a simmer. As the leaves soften, peel them off with a spoon. Take care not to rip them in half. The whole process usually takes about 15 minutes.
  4. In a large skillet over medium-high heat, add a tablespoon of coconut oil. Add the onion and grated cauliflower and sauté for 3 to 5 minutes until the onion is translucent and the cauliflower is softened. Turn off the heat and allow to cool for 5 minutes.
  5. Combine the onion and cauliflower with the meat, and mix by hand to incorporate all the ingredients.
  6. Roll the golabki by holding a cabbage leaf, concave side up with the stem toward you, and placing a large spoonful of the meat mixture at the stem end. Then roll forward, fold the sides in and end with the seam down.
  7. Mix the crushed tomatoes and spices and avocado oil in a bowl. Put ~1 cup in the bottom of the slow cooker (or casserole dish). Lay the golabki in with the seam side down. Cover with the remaining tomato mixture once the slow cooker is full.
  8. For a slow cooker, cook on low for 5 hours. If using the oven, cover the top of the dish with foil and bake for 60-90 minutes at 350°F. You can cook them also in the deep pot in the tomato mixture on the stove pot on medium for around 45-60 minutes.

 

Nutritional Facts per serving with ¼ cup of tomato sauce:

284 cal, 22g Fats, 8g saturated fats, 7g carbs, 3g fiber, 3g sugars, 14g proteins, 53mg cholesterol, 448mg sodium, 91mg potassium.

 

STAY HEALTHY!!!!

YOU ARE IN IT TO WIN IT!!!!

YOU got this beYOUtiful!!!! ❤

Sprouted Barley Power Pancakes

Being on ketogenic lifestyle requires me to be fat adapted, which means to eat fat and then eat fat and then maybe have a dessert such as the fat bomb. Seriously, it is a ‘fat’ life and I am so happy to be the “fat” girl and the “fat” athlete. The latter one, however, brings in the picture another approach: the cyclic ketosis. What that simply means, is having the carbing-up days especially on heavy weight lifting days (endurance is perfectly fine to be performed while being fueled with fats only). Also, for me as woman, it is important to have those days because of my feminine nature: the proper hormone production, to keep thyroid and adrenals happy, to keep my mood swing on point and my skin shiny and beautiful.

For that days, I prepared great keto-friendly pancakes which still help me with carbing up and feeling happy by catching two birds at the same time – yeay!

Let me explain to you why grains can still be healthy, keto-approved and delivering great nutrients to my body. The grains I mean here are: quinoa, couscous, millet, farro, buckwheat, barley, rye and bulgur. The great carbohydrate’s source is white rice. Turning brown rice into white rice removes phytate – an anti-nutrient that stops us from absorbing minerals – and leaves a clean source of starch.  It also reduces arsenic – brown rice was found to have up to 80 times more arsenic than white rice.

The only thing you need to do with them is to take some time and sprout them!

The process of sprouting is, in the simplest terms, the process of seed germination. In the case of grains, the grain “seed” is kept warm and damp, just as it would be in the soil, and after some period of time a tiny sprout begins to emerge from that grain “seed”.

The sprouting process is a complete biological transformation of the seed. In this process there is a lessening of the starch of the grain and at the same time an increase in the protein, fat, amino acid composition, and B vitamin content. Through the enzymatic action that occurs in the sprouting process the anti-nutrients found in the grain are also lessened. Sprouting is also a good way to prepare whole grains that will be consumed as a side dish.

OK, so let’s get to the actual recipe:

Begin by sprouting and fermenting your grain, in this case it is whole barley pearls.

  1. Wash them with water four or five time and leave to soak them in filtered water overnight in a glass bowl with a plate on top.
  2. In the morning, wash and rinse your grains thoroughly and cover with filtered water again. This time, add about 1 tbsp of the juice of half a lemon (or ¼ tbsp of citric acid) to the water and cover again for 12–24 hours.
  3. Rinse the grains and strain out the water. They are now ready to use.

 

For your pancake recipe use:

3 cups of your sprouted, fermented grain

4 organic pastured eggs

6 tbsp of grass-fed butter or coconut oil

2 tsp baking soda

1 tbsp vanilla powder

Blend all ingredients in the food processor for at least 5 minutes until nice and smooth. Make pancakes spraying the pan with coconut oil.

Serve with grass-fed butter or almond butter, or some organic, grass-fed yogurt or kefir, and a small amount of sliced bananas or berries of your choice. Enjoy your carb-up day or your dessert!

 

Nutritional Facts:

Servings 10

Per one serving: 151 calories; 9g fats; saturated fats 5g; monounsaturated fats 1g; carbohydrates 15g; fiber 2g; sugars 0g; proteins 4g; cholesterol 74mg; sodium 324mg; potassium 71mg.

 

STAY HEALTHY!!!!

YOU ARE IN IT TO WIN IT!!!!

YOU got this beYOUtiful!!!! ❤

Ginger-Coconut Mashed Sweet Potatoes

This recipe for WONDERFULLY- TASTING mashed sweet potatoes with ginger and coconut. It is a perfect side for any holiday meal. It is even better for any carbing-up days for athletes. It worked magic when eaten at breakfast for my recent endurance event at Spartan Race 😊
Ingredients

  • 5 pounds of sweet potatoes, peeled and cooked
  • 8 tablespoons of unsalted grass-fed organic butter
  • 1 cup of canned coconut milk or cream
  • ½ – 1 cup of regular coconut milk
  • 1-inch piece ginger, peeled and grated
  • 2-3 tsp of Himalayan Pink salt
  • 1 tbsp of ground white pepper
  • Finely shredded unsweetened coconut, for serving

Directions

Cook sweet potatoes until soft. Melt the butter in microwave or in a small sauce pan. Combine all ingredients in a blender or food processor. Blend until fluffy. Transfer to a serving bowl, garnish with the shredded coconut. Serve and enjoy.

 

Makes 10 servings.

NUTRITION FACTS per serving:

232 calories; 13g fats; 9g saturated fats; 27g carbohydrates; 4h fiber; 9g sugars; 2.5g proteins; 22mg cholesterol; 328mg sodium; 1.6mg potassium.

You got this beYOUtiful! ❤

 

 

Nutrition for a Spartan Endurance Event (HH, HH12HR and HH24HR) — before, during, after.

You just signed up for the upcoming Hurricane Heat HH12HR event and I know how excited yet scared you are. I know you can handle it physically; you are a beast!!! As a HH12HR veteran, a nutritionist, PhD in Cardio-respiratory Science, MSc in Human Biology & Anatomy and Physiology, and Spartan SGX coach I can clearly say that the nutrition part of the training is key to successfully managing, completing and recovering from the event.

 

Two to Four Weeks before the HH12HR Event

As you are training very differently from other people, i.e., carrying heavy loads for extended periods of time, doing extremely vigorous high-intensity circuits and hiking with loads for half a weekend, your body pretty much wears out. It is under constant stress and has very little time to recover. In order to perform well and allow your body to rest and rebuild itself, you must fuel it very carefully with the specific foods it requires. You may need to increase caloric intake compared to previous weeks, which should come from very high-quality macro-nutrients such as proteins, fats and carbohydrates (aka carbs).

High quality protein sources include wild caught fish (salmon, cod, sardines, herrings, mackerel), free range chicken and eggs, organic turkey, grass-fed beef, bison and lamb, as well as a reliable sources of seafood (to avoid heavy metal contamination).

You also need to consume good beneficial fats, especially for your long endurance training days: avocados, organic nuts (avoid peanuts as they may be very inflammatory and allergenic), olive oil, macadamia oil, avocado oil, organic nut butters, uncured sugar-free bacon, egg yolks, organic grass-fed butter, ghee butter, coconut oil, coconut butter and coconut full-fat milk.

Concerning carbs, you really want to focus on eating the starchy ones and the varieties that include a low glycemic index.  This will replenish the glycogen that you burn during your workouts: sweet potatoes, organic rice, organic quinoa, butternut squash, sprouted grains (avoid these if you are gluten-sensitive). I hope I don’t need to emphasize that huge loads of vegetables and fruits (5-10 cups a day is recommended) are going to benefit you even more, supplementing your tired body with vitamins and micro nutrients.

You want to have at least two meals (pre- and post-workout) that consist of all the macros: colorful salad, good source of protein and fat, and complex carbs. Yes, even if you work out in the evening, I want you to have that meal – you are burning calories after your workout, and your glycogen is used up during sleep.

In terms of supplementation – for me the important part was to keep my adrenals happy by supplying my body with B vitamins, selenium and magnesium. I tried to get them from food: yeast flakes, Brazil nuts, and green leafy veggies, respectively. Also, you may add glutamine and BCAAs for muscle recovery and rebuilding. A very good powerful anti-inflammatory supplement is turmeric – in either pill form or powder mixed up in warm water. Make sure that in both cases it comes with black pepper for proper absorption. Proper electrolytes are also crucial for your training and for the event itself. They can come from salt tablets, liquid version of trace minerals or electrolytes (which you can get in any whole foods store) or 1-2 tsp of Himalayan Salt added to your water one to three times a day.

I strongly recommend that you first test any carb gels, energy bars, and foods that you plan on taking for the event, during your longer runs or training sessions. You don’t want to end up having diarrhea during the event or being medically DNF’d due to GI tract issues.

 

Two Days before the HH12HR Event

During the last 4 weeks, you should already know which foods give you energy, which make you feel grumpy and inflamed, or bloated and sleepy. Make sure that, during the two days leading into the event, you completely avoid processed foods loaded with hydrogenated fats and processed sugars (this includes pizza, fries, fast food burgers, donuts, ice cream etc.). Sorry Spartans, but how you fuel your engines determines how they will perform during the event. Bad foods will definitely make your body unhappy and unready for 12 hours of extreme activity.

It is also very important to have extra starchy/complex carbs during those two days. ATTENTION: do not overload them in just one meal; eat them in an evenly distributed manner throughout the day. You don’t want to wake up on a race day with diarrhea, upset stomach, or other GI problems. Make sure you drink a lot of water and electrolytes.

 

One Day before the HH12HR Event

This day is the most important of your last 4 weeks. Whatever damage and lack of nutrition you allowed into your workout routines and lifestyle cannot be reversed by just one day of proper fueling; however, if you find yourself in a less than ideal situation, make sure you eat a very good breakfast, lunch and dinner. All meals should consist of good sources of protein, fats and carbs, as well as vegetables and fruits. Try to avoid too many fibrous vegetables 5-6 hours before the event. If you wish to eat them, put them in a smoothie for better digestion. Hydrate and drink more electrolytes than during the previous days. You may have up to 2 cups of black coffee; however, more can cause you to crash in the middle of the event. I wouldn’t suggest taking any pre-workout supplements, thermogenic pills, energy drinks or foods that you already know will make you feel bad.

My favorite breakfast consists of oats with coconut milk, shredded coconut, pecans, blueberries, a pinch of cinnamon and a pinch of Himalayan salt. For lunch, I eat a huge salad with green leafy veggies: spinach, kale, and sunflower seeds, beef burger and baked sweet potato with coconut oil. For dinner (the last meal before the event), I like lean ground turkey with a large sweet potato, coconut oil and banana with cashew or almond butter. Avoid too much protein, it can cause slower absorption of the carbs and fats, which you need as fuel for the event.

 

On HH12HR Event Day

There is just one rule I follow on event day and I strongly suggest you do the same: START EATING EARLY AND EAT OFTEN. Do not wait until you start feeling weak, lightheaded or begin cramping before you put some food or electrolytes in your stomach. If you do, it is already too late. Start as early as 30-45 min into the event, and keep snacking every 30-45 min. I always keep carb gels, nut butter pouches, carb chews and energy bars in different pockets and whenever it feels right, I reach for one.

My great invention during the last event was protein waffles (made from protein pancake ready mix bought at a supplement store) with some nut butter and jelly. I ate them during down times, and the rest of the time, I had other snacks to chew on. For electrolytes, you may want to take tablets every 1-2 hours, and make sure you drink lots of water with them.

You may need to test many options a long time before the competition in order to find the right foods for event day. They must be portable, easy to store, carry and grab during the very uncomfortable conditions of the event. Store them safely in multiple Ziploc bags – I had to eat some chews mixed with mud because I failed to do this…oh well, the things we will do to perform better!

 

After the HH12HR Event

You did it! You survived and I am sure you don’t want to look at carb gels or chews for the next several months. It is ok, because now all I would like you to do is eat very very well (don’t overload again, it may cause you to have a stomach ache). Post-event meals should have all sorts of veggies (the more the better, the more colorful the better), huge amounts of protein (yes, grass-fed beef or bison burger or steak is allowed), some nice quinoa salad or rice with veggies, maybe sushi. Splurge but do it intelligently and properly. You may think you’ve earned the donut, but your body will shout for help!!!

During the next two days, I personally suggest taking lots of antioxidants and anti-inflammatory foods: tart cherry juice, coconut water and oil, blueberries, pineapple, green leafy veggies, tomatoes, fatty fish such as salmon, walnuts, chia seeds, flaxseeds, beets or beet juice, turmeric, ginger and bone broth. Hydrate very well, too! Add lots of magnesium and electrolytes into the diet. And go to bed – sleep is the best remedy for anything!

 

The HH12HR was the biggest challenge, the best life lesson and my proudest moment. I spent at least 5 months before the event researching and studying proper foods, testing them on myself during workouts and eventually preparing a plan that would help my body perform well, feel energized during the cruel sufferfest tasks, finish injury-free, and recover properly. I have coached Spartans and other endurance athletes for over 2 years as the owner and head Spartan SGX coach at beYOUtiful , LLC.

 

Izabela Chrobak​

Sport, Healthy Lifestyle and Motivation Coach

Founder of beYOUtiful, LLC

Spartan SGX Coach

NASM Certified Personal Trainer (CPT)

NASM Fitness Nutrition Specialist (FNS)

PhD in Cardiorespiratory Sciences

MSc in Human Biology, Anatomy and Physiology

www.beyoutiful.fit/

http://beyoutiful.fit/challengeup/

http://unlimitedyou.me

https://www.facebook.com/mdsb.fit

https://www.instagram.com/beyoutiful_spartanlady/

https://www.youtube.com/user/izabela4000

 

 

Oven-baked Goat Cheese Salmon by beYOUtiful

You may not know that, but I have never been cooking in my life up till 3 years ago. I was “allergic” to anything what had to do with kitchen. My mom would never make me learn anything to cook. Eventually she expressed her hopes for me having a husband who will be a great cook, otherwise as she said: “we both will die of hunger” LOL

The cooking lesson I delivered and organized for myself was the one by myself !! Yes, after heart attack, I hired nutritionist who gave me full list of groceries, starting from macros finishing with spices and tools I needed and there I was…on the path to learn something super exciting!! It started with totally plain chicken or ground turkey, steamed paper-like tasting asparagus and no knowledge what is what, how do I combine foods with herbs and how do I make a meal delicious!

Today I am presenting to you one of the best best best tasting meal I have ever done in my life!!! I hope you enjoy it and leave me a comment how did you like it!!!

 

Oven-baked Goat Cheese Salmon

  • 28oz (1 ¾ pound) of Wild Alaskan Sockeye Salmon
  • ½ cup of Goat Cheese
  • 1-2 tbsp of dill (dried or fresh)
  • 3 tbsp of Avocado Oil
  • 7 (1 medium) ounces of Zucchini
  • Salt
  • Pepper

Directions:

  • Lay the fish fillet in an oven-safe glass pan or dish
  • Preheat the oven to 350F
  • In a small bowl, mash the goat cheese with the avocado oil and dill
  • Salt and pepper the fish fillet, and then spread the cheese mixture over it evenly
  • Lay the zucchini slices on the goat cheese
  • Bake the fish for 20-25 minutes
  • Enjoy it!

 

Makes 10 servings.

NUTRITION FACTS per 1 serving:

152 calories, 1g carbs, 9g fats, 19g proteins, 99mg cholesterol, 360mg sodium, 81mg potassium

 

You got this beYOUtiful! ❤

The 4th of July Burpee Challenge!

“In the truest sense, freedom cannot be bestowed; it must be achieved.” – Franklin D. Roosevelt

Happy 4th of July!!! [Read till THE END to find out the FREE PERKS]

Celebrate. Get together with friends to burpee grill, and be grateful for a freedom to do so. You are free to earn your fitness, you are free to allow all it takes to accomplish your goals.

With this I challenge my friends to do with me 21 burpees a day for 21 consecutive days!!!

 

I TOOK UP ON THAT CHALLENGE AND I AM GOING TO PERFORM EACH DAY 21 DIFFERENT VARIATION OF THE BURPEE FOR 21 DAYS!!!!

All you need to do is:

  1. Perform 21 burpees each day for 21 days.
  2. You can do half burpees, full burpees with push-up or Spartan chest-to-the-ground burpees – as explained in the video.
  3. Post your video performing your Burpee Challenge.
  4. Challenge one friend of yours.
  5. Tag Izabela Chrobak.
  6. Hashtag #beYOUtiful

 

ALSO at the end of the challenge (only of those of you who will participate in it daily) we will do a quiz. The winner will get my “Burpee Challenge-Up” eBook together with appendix with over 50 different variation of burpees to mixed them up in your workout routines, to make that time at the gym more fun and enjoyable….and to fall in love with a Burpee!

So, are we ready for it???? I am sure we are…those are JUST burpees, who doesn’t love them????

 

#beYOUtiful #SGXcoach #SRSGX17 #BurpeeChallenge #BurpeeEbook #spartansgx #SpartanTraining #CelebrateFreedom

http://beyoutiful.fit/challengeup/ 

Meet Lynn, Spartan Race Finisher 2016! – Testimonials

LYNN is an extraordinary person. She appears as a tiny modest woman, in her golf or bike gear, walking energetically around the gym so she can do the Spartan warm-up and her daily stretching ritual. She may look quiet, but she is not – always having some nice words to say to a stranger, make anybody smile, and cracks jokes all over the place. She is the busiest retired person on this planet!

However, she is the most determined, focused, organized and committed person I have ever had a chance to work with and ever met in my life. There are millions of stories about her I could write here to show you who she is. Many include her extremely powerful and somehow crazy life expeditions as an ultramarathoner, adventurer, even an Olympic torch carrier and medical dosimetrist. She is a very wise woman, and has a kind, non-judgemental, supportive and helpful attitude that uplifts the lives of the people surrounding her.

I performed an interview with her after she accomplished something she didn’t even think she could do, after 7 years of not running due to her knee injury. She gave up running and now she is a Spartan Race finisher!!

 

Meet Lynn, Spartan Race Finisher 2016 😊

 

ME: Hi Lynn, how are you doing Spartan Lady? Tell us about yourself, Lynn, please.

LYNN: I am 66 years old, retired medical dosimetrist. My fitness level is pretty good, I participate in several fitness activities such as golf, biking, yoga, stretching and balance classes, and weight workouts. In the past, I was an ultramarathoner, bike rider, cross-country skier and hiker, which many of those I still continue…. except for ultrarunning. LOL

ME: Have you ever heard about obstacle course races (OCR) and Spartan Races before?

LYNN: I first heard about the Spartan race in January 2016 from my trainer, at the gym, who did a Spartan Super Race in California.

ME: What made you think of doing a Spartan Race?

LYNN: My trainer suggested she and I do Spartan Race together.

ME: How was your preparation for the one you decided to run?

LYNN: I trained with trainer 2 times a week and I did other training on my own another 3-4 days a week. I was focused on doing bodyweight exercises and running again. I also engaged in exercises such as crawling, bar hangs and pull-ups, ninja obstacles at the local ninja gym.

ME: How did you feel once you signed up?

LYNN: Once I signed up, I was motivated to do the workouts, but also implicated enough rest to avoid injury.

ME: How did you feel once you arrived at the race venue?

LYNN: Arriving at the  course I was a little bit anxious but I felt well trained. Having never done an obstacle race before, there were a lot of unknowns, especially about the obstacles.

ME: How did you feel during the run?

LYNN: During the run, I felt energized. But some of the obstacles were very challenging and I needed help completing them.

ME: And how did you feel after finishing the race?

LYNN: After finishing, I’d say I had so much fun and felt very accomplished to complete my goal. Finishing an obstacle race was never anything I thought I would do.

ME: Which obstacle was the hardest and which one was the easiest?

LYNN: The hardest mental obstacle was Stairs to Sparta because I am afraid of heights. The hardest physical obstacle was the Bucket Carry because it was so heavy and uncomfortable. The easiest obstacle was the water crossing LOL

ME: Which comfort zone do you think you needed to step out of to finish the race?

LYNN: Fear of heights and fear of not finishing because the obstacles would be too hard

ME: I would never allow that to happen. How did that race impact your life afterwards?

LYNN: I felt afterwards like I did after my first ultra run, as if I could do almost anything if I was well trained and injury-free. But that confidence extends past athletics and into other parts of your life. Walking through a 42F lake for 10-15 minutes certainly redefines how one thinks about cold water. 😊

ME: Do you think you will run an OCR/Spartan race again?

LYNN: I would like to run another Spartan Sprint, maybe a Spartan Super.

ME: What would you tell your younger self now?

LYNN: I would say to be more confident in yourself because given hard work and the right people believing in you, then many things you think you could never do, become possible!

ME: What would you tell someone who is hesitating with the decision of running Spartan Race?

LYNN: I would say to just start training and sign up. Give yourself some time to train and build your confidence. Take baby steps and build on them and you will see progress, both physically and mentally. And get a trainer who can show you how to do all of the progressions and believes that you can do it!

ME: What is the motto you live your life by?

LYNN: I am not sure I have a motto to live by. But I did see this quote recently that speaks to me. “The man on top of the mountain didn’t fall there” by Vince Lombardi.

ME: That is so powerful Lynn. THANK YOU for your time, your energy, your empowering words.

 

Lynn walks away with a confident step, she is extremely proud of herself, she is smiling and knowing she still has so many things to accomplish!!!! Way to go Spartan Lady!!! You got this beYOUtiful!!!!

 

P.S. Her trainer appears to be me, and we do have a plan to run another Spartan Race this year again!!!!

#WeAreSpartan #beYOUtiful #IamSpartan

 

Izabelka’s Transformation

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I am Izabela, you may know me…. I was born in March 2011, I am 7 years old.

Admitting that I needed psychological help in order to help not your marriage but yourself, was a huge step into my inner transformation. Yes, 30 years old woman needed to bury herself in order for another woman to be born!

I don’t remember much from my childhood, block it somehow and maybe it’s good, maybe not…. I never made serious decisions based on my own feelings and opinions until March 2011… I was a living, breathing and existing creature, fulfilling others wishes and expectations all my life…being a zombie, walking and not even knowing where I am going!!!

The only changes in my life which created the WOMAN I am now, happened very randomly, almost like an explosion after which you shake your head of the dust and realize you are in totally different world. My dad threw me into the water expecting I will learn how to swim, and it never happened, I don’t know how to swim. However, life threw me into way deeper water than that one, to the lowest rock bottom I could ever imagine it exist and what happened surprisingly, I had to swim, I had to get up, I had to shake my head of the dust and see the new world!!!!

The decision about buying a one-way ticket for my ex-husband and divorcing him was the best ever. The decision of quitting my scientific very-well paid job was a life changing. The decision about hiring trainer and life coach after my heart attack was the biggest awakening. All of them built were the foundation of different transformations for myself.

First one created the woman who realized that she is beautiful, strong, sexy, independent, powerful, loving and deserving to be loved, to be treated with respect!

Second allowed me to understand that I am extremely smart, talented, educated, intelligent, hard-working and can make anything I think of to work.

Third opened my eyes on the beauty I carry in my body, in my heart and soul, realizing how important is it to take care of myself first before serving others. How life choices create the life we live in. How regrets do not exist, how life lessons are empowering and how failure is an actually a grand opening to better options.

Fourth…. yes, there is forth moment of awakening. NOW!!! The moment I realized I can help, I can give and I can change lives of so many people around me by the person I am and what I have to offer…that was a huge blast! I have a plan, LIFE HUGE PLAN of creating a space and a community to help those who seek help, who suffer from abuse, from depression, from lack of motivation and life purpose, from lack of self-being and show them that there is a fantastic powerful SELF-LOVE out there, that each of us can create a magic, create amazing things in this live.

Who told you that you cannot? Your dad? Your Aunt? Or husband? Maybe co-worker or boss?

NOBODY CAN TELL YOU WHAT YOU CAN AND WHAT YOU CAN NOT DO – only you create the reality you live in, the happiness you live with, the magic you surround yourself with!!!!!

YOU got this beYOUtiful!!!! ❤

#beYOUtiful