don't be fooled... how to decipher food packaging

food companies are smart. they will put words and symbols on their packages which lead us to believe what they are selling is a healthy choice. but, sometimes this is not the case. don't fall into the trap. 

check out this informative image below on how to read packages and read the full article here. 

image courtesy of womenshealthmag.com

side note: i know that the buttons for all of my pages are gone. i am working on fixing them, they should be up and running in the next day or two. so sorry!

the 5 second challenge.

when you want to drop or stop an exercise, count to 5. once you have hit 5 then count to 10. your body can always go longer than your mind wants too. 

remember, seeing results is about fatiguing the muscle and pushing your body. do this and you will see results physically and mentally.  i promise, i have seen this change and shift in my own body. 

pojo's gear picks: amphipod for lululemon handheld water bottle

i have been wanting a water bottle that fits in the palm of your hands for a long time. my hubby got me one for mothers day and i tested it out last friday on my run. he got me the one from lululemon. this is the one here. on lululemon's website it is called the hydraform handheld hydration. 

why i love the amphipod for lululemon handheld water bottle:

- fits easily in the palm of my hand (not going to lie it did take a few miles to get used too)

- is 12 oz , good size for a run

- has an insulated sleeve to keep water cool

- has a zipper pouch for keys or money

-dishwasher safe 

check out this awesome water bottle here. 

may superfoods.

image courtesy of self.com

i just picked up the sweetest strawberries at the grocery store today. i love strawberries and did you know that strawberries can help protect against uv rays? i didn't know that!

strawberries, along with 5 other foods, have a lot of  great "super" powers you should take advantage of this month. all 6 of these superfoods are in season in may so get them now!

check out all of may's superfoods here. 

the uphill sprint interval run.

yes, you read that right. you will be doing sprints and intervals up hill while running.

 this is a tough workout but oh so rewarding for your lower half and your heart. it will burn mega calories as well. remember, if you are not a runner you can always walk if needed but NEVER stop moving until you are done. enjoy!...

the uphill sprint interval run. 

{find a good hill with a little space to run 5 minute in between}

5 minute run

2 sprints uphill/jog down

5 minute run

3 sprints uphill/jog down

5 minute run

4 sprints uphill/jog down

5 minute run

3-5 30 second sprints (flat ground) with 30 second jog between intervals

5 minute walk cool down

the 8 minute artichoke.

i love artichokes but the problem is they take a while to cook. i googled 'express artichokes' and several recipes popped for the microwave. so, i put a few of the recipes together and tried it out. it totally worked! the artichoke was cooked completely through, soft and super delicious. 

side note: artichokes are very good for you. one large artichoke contains 76 calories, 5 grams of protein, 32% vitamin c, 12% iron and 5% calcium. not too shabby... just don't dip it in butter! i usually like to do a little spray butter or lemon juice. 

the 8 minute artichoke microwave method. 

- rinse artichoke throughly

- chop off stem and the top part of the artichoke

- snip off all the sharp points on the leaves

in a bowl large enough to hold the artichoke, place the artichoke stem down. cover dish with saran wrap and microwave for about 8 minutes (mine was large, if you have a smaller artichoke i would say about 6 1/2 minutes). let stand for a few minutes covered. 

uncover and enjoy! 

so easy right?!

push it challenge.

this past weekend, at my body back training i talked about here, i was reminded of something. to dig deeper and push harder in every workout.

i always tell my clients this and i try to this personally do this but i was recharged and i really put this into action in my workouts we did at the training. let me tell you when i pushed just a little harder and dug a little deeper i ran faster (for example: we did a challenge to see how fast we could run a mile , my time 5:58.. fastest mile ever), held planks longer even though i wanted to drop (6 minute plank, 3.5 minute side plank) and just didn't stop till the workout was over. man it felt good! 

i am rededicating myself to do this. so i challenge you to do the same. 

the challenge

every workout you do, push yourself to the max, believe you can do all things, dig deep and fight for the inner super woman to come out. when you want to stop tell yourself 30 more seconds, when you want to quit make yourself do 5 more reps. when your brain says no more, your body can actually do more. your body is a machine, use it to the fullest and you will see amazing changes in your body and mind! 

weekend wrap up: body back, stroller barre and san diego

this past weekend was a whirlwind. i attended a body back and stroller barre training with fit4mom (formerly stroller strides) in san diego. my little family came with me and we drove out friday afternoon and drove back sunday evening. needless to say it was a quick trip. i had such an amazing two days that was filled with lots of new instruction/ideas, 5 KILLER workouts (i am still sore and i love it), getting to meet other instructors, and feeling recharged. it was a great weekend! 

with that said, i have to do a little plug because i truly love and believe (and teach) these programs. if you have never tried a stroller strides or stroller barre class you must! your first week is free and they are both awesome workouts. 

if you are wanting a moms only high intensity interval training boot camp style workout then you must must do body back. it is an 8 week program that provides those workouts plus meal plans! i am starting up the body back program in gilbert, az next week. for more information about my class, go here. i would love to meet you and train you!!!

if you don't live in az, go here to check out classes (stroller barre, stroller strides and body back) here. 

pojo momma: sunscreen ratings

one of my friends brought to my attention the other day that a lot of sunscreens have harmful ingredients that we most likely do not want to put on our kids. have you ever gone to ewg.org? ewg (environmental working group) provides consumer guides for us to learn the ratings of various products (makeup, house hold cleaners, baby bottles, sunscreen to name a few) so that we will know which products are safe to use and do not cause harmful ingredients. 

it is hot in arizona and the sunscreen is in full force around our house. i decided to check out my sunscreens that i use to see the ratings on them. some good some not good. (i really like the baby aerosol sprays but they did not get a good rating) 

curious if you're sunscreen is safe for your and your kiddos? check out your sunscreen ratings here. 

my top favorite sunscreen for little pojo is babyganics. it is easy to put on, doesn't leave a residue and got a great rating! 

babies r us/ toys r us is having a buy get one half off sale right now on it! buy it here. 

happy sunscreen hunting!

the 411 on hydration and working out.

not sure how much water you need to be drinking before, during and after your workout?

 find out here. hydration is key!