LUNCH!

I have found myself watching the clock all day looking forward to lunch!

My daughter Sadey and I made the yummiest salad EVER last night,

and we made enough leftovers to take us through the weekend!

Aren't we so smart?

OH SHE GLOW'S DETOX SALAD

To Make:

2 heads of broccoli ( no stems, cut up into tiny pieces)

1 head of cauliflower (also, no stems and cut up the same as broccoli)

2.5 C shredded carrots

1/2 C Sunflower Seeds

1 C Currants

1/2 C Raisins

1/2 C finely chopped Parsley

4-6 TB of Fresh Lemon Juice

Sea Salt

Black Pepper

Kelp Granules or Herbamore

and top it with a drizzle of 

Pure Maple Syrup.

This Salad will definitely be added to the 

21 Day Detox Meal Plan.

It's a beautiful, colorful salad.

You should serve it at your 

Thanksgiving table.

I just had a request from my friend Lindsi S. to share a recipe that I love...

Vegan Cashew Basil Pesto

Vegan Cashew Basil Pesto

Prep time: 5 minutes

Cook time: none 

Total time: 5 minutes!!!

Yield: 2 cups

Ingredients 

1/2 c fresh basil leaves 

1/2 c raw, unsalted cashews

1/2 c olive oil

2 T lemon juice 

2 cloves of garlic 

1/4 c nutritional yeast (optional, it replaces the cheese)  

 salt and pepper

To Make:

1. Put all of the ingredients into your blender or food processor.
2. Blend until the sauce is nice and creamy. You can use extra olive oil and lemon juice to thin things out, if you like. Just keep blending and tasting until it’s just right!

 I use this on sandwiches, pasta, pizza, salads, heck, I could eat it plain. It's soo yummy!

Good timing Linds! Hope you enjoy it. Please share with us what you use it on.

THIS WEEK:

Thanksgiving is only one week away!

I'm focusing on recipes this week that I hope will inspire you to place the best and most nutritious food on your Thanksgiving table, and activities to help you burn some extra calories to prepare you for the FEAST! 

(average Thanksgiving Feast = 3,000 calories!!)

Show your body that you are grateful for it, by giving it the best and keeping it active!

Join me on Thanksgiving morning

to burn some calories and make a difference.

We have about 20 people so far that are meeting us to run 

THE HUMAN RACE 5K

in Draper.

This has been a tradition of ours for 6 years. 

We love to get our family out and to invite our clients to join in the fun too. 

This year will be the first ever 5k for many of our clients.

They better be ready to get addicted. It's expected!

Have a day full of the best!

Cody

I had a great time up in Sandy on Saturday with a group of wonderful women who were interested in 

The 21 Day Detox.

Thanks to everyone of you that came and for the wonderful ways that you added to the class.

I forgot to take pictures unfortunately, but believe me they were all gorgeous...

make that drop-dead gorgeous!

I wanted to share a few of the recipes that were not in the manual.

Hope you enjoy!

 

Juice:

The Cucumber Number

1 cucumber

1 tsp. lemon peel

3 apples

Juice it up and enjoy the many health benefits that come from cucumbers.

Cucumber juice is rich in vitamins

B6, C and K. 

It also contains significant amounts of calcium,

phosphorus, magnesium, potassium and traces of sulfur, copper, iron and silicon.

 Smoothie:

Avocolada

1/2of a  ripe avocado, peeled and pitted

1 C diced pinapple

1 C coconut water

1 TB agave

1 TB lime juice

1 tsp. vanilla extract

pinch of sea salt

Blend in your high-speed blender.

Avocado's are rich in beneficial oils,

they are full of minerals that are great for your skin and hair.

Soup:

Celery and Green Apple 

3/4  C pure water

2 C celery

1/2 C chopped green apple (save some for garnishing)

3/4 C raw macadamia nuts, soaked for 1 hr or more

1 TB coconut butter

3 TB Extra Virgin Olive Oil

juice of 1/4 lemon

2 Tb mince chives

 freshly ground black pepper

sea salt to taste.

Blend in your high-speed blender. Serve slightly warm.

This soup is full of fiber and is very filling.

You may need to share, then again, maybe not.

Please share any wonderful results you may be getting and questions you may have regarding this plan.

I'd love to hear from you!

Tomorrow:

Fresh Air Fitness

Hiking the Y!

We will be meeting at 9am.

Email me or contact me using this blog to let me know if you are coming!

Happy Monday!

Cody

Take That and Run With It!

I really like looking up random facts about the body, as you know the human body fascinates me!

Geek out with me a bit and let me share some cool facts with you:

If you took a single DNA cell nucleus and stretched it out, it would measure about 6 ft. long.

If all of the DNA contained in the cells of your body were stretched out and laid end to end, 

it would reach to the moon and back 8,000 times!!

Wow, now think about 100,000 miles. 

That's about how many miles' worth of blood vessels you have in your body.

That might just seem like a really big number, 

so let's put it into perspective shall we?

It's only about 3,000 miles across the United States; 

the circumference around the entire world (at the Equator) is about 25,000 miles.

Circle the world 4 times and you've come close to how many miles' worth of blood vessels 

are in your body!

 

Our physical bodies were 

NOT

designed for sitting in front of the T.V. or computer most of the day.

Our physical bodies are astounding and miraculous.

And they were flawlessly designed to move!

So take that and run (or walk) with it.

Literally.

(With these fun facts you should be motivated to find time for exercise today!)

"The 21 Day Detox" Class this Saturday is filling up fast!

We have changed the start time from 10am to 11am, 

so that many of the people attending, can also attend

Zumba 

with our class host 

Lindsi Stephens.

Her class starts at 9am at The Life Centre Athletic Club in Sandy.

Then we will go to her house and nourish our bodies with 

recipes from "The 21 Day Detox"

Join me for some Fresh Air Fitness FREE

all month long.

Tuesdays and Thursdays at 9am

Alrighty then, now get out there and move your bodies the way they were meant to!

I can't believe it's November already!

This is the month of gratitude, and I'm grateful for it!

I'm very grateful that you stopped by this blog again even though I've been absent for so long!

I'm back.

Race season has ended, vacations were had, babies were born (to two of my sisters, not me!)

and 

my family moved into our new house.

It's been real.

 I am going to teach The 21 Day Detox class again 

on November 12 in Sandy, UT.

10am-12pm

If you are interested, I'd love to have you come! 

This is a perfect time of year to treat your body to a detox. 

The seasons have changed,

and who are we kidding? 

We know some of us have eaten more candy than we should have!

When you sign up I will send you the directions on how to get there.

I hope you can make it!

Also, I post on a different website almost everyday

www.elevateutah.com.

Check it out for the many deals we are throwing out there. 

This month, my personal training staff is offering,

during the week of Thanksgiving,

FREE

group training for anyone that likes us on facebook.

We offer several small group training classes, so we are sure to have a class that fits your schedule.

Also, during this month, yes, during the entire month, I am offering 

FREE

Fresh Air Fitness Sessions

on Tuesdays and Thursdays at 9am.

We will get out and hit the trails next week. 

I can't wait to enjoy our beautiful big backyard here in Utah Valley with you 

and help you burn some extra calories to prepare you for the holidays!

Please R.S.V.P. to me at 

cody@elevateutah.com.

and I will send you all of the details.

Have an attitude of gratitude today, and watch how many more blessings will come into your life!

Cody

Women class ages 35-40! I'm somewhere in there getting kicked and slapped.

I had the best experience up at the Boise 70.3 Ironman last weekend!

Everything went perfectly and I am so grateful!

The weather forecast was threatening with expected thunderstorms.

Adding thunderstorms to the swim in 52 degree water and the 56 mile bike course was making me really nervous.

But, the sun shined through the entire swim and bike 

and when my run started
the clouds came back overhead and a cool breeze kept me comfortable
through the entire run.
It started to sprinkle after the race. 

 Prayers were answered, it was PERFECT!

 I felt strong through the entire race, 

I think that my nutrition was spot on and that helped the most. 

I was worried that my training wasn't adequate, because I missed about 5 weeks of training through April and May with an injury, but I am thrilled with my finish time of 6 hours and 13 minutes!

I would have loved to have come in before the 6 hour mark, but next time I'll get it!

Like I said the training was sufficient, not my best, but the nutrition made the biggest difference.

Not a single sore muscle afterwards!

I fueled using whole raw foods as much as possible before and during the race.

Leading up to the race, especially during the week of the race,

I focused on eating a ton of high water content fruits and veggies, 

mostly greens in salads and in my smoothies, and

Plant based proteins through sprouted quinoa, legumes and nuts and seeds.

Here is what I had for breakfast the morning of the race:

8am

ENERGY CEREAL (raw melissa)

makes enough for 15 portions

10 cups of whole oats

1 C dried unsweetened cranberries

1 C raw pumpkin seeds

1 C raw sunflower seeds

1-2 C shredded unsweetened coconut

1/2 C flax seeds

1/2 C chia seeds

1-2 C of almonds, pecans or macadamia nuts

I put about 1 C in a bowl with a 1/2 C of unsweetened almond milk and 1 TBS agave.

11am

PERFORMANCE SHAKE

1 yerba mate tea bag steeped in 1 C water

1 banana

2 medjool dates

1/2 C blueberries

1 TBS coconut oil

1 TBS hemp protein

1 TBSP chia seeds 

1 TBS sprouted buckwheat

juice from 1/2 lemon

juice from 1/4 lime

Blended all together in my blendtec

Race started at 12:13pm

During the race I had my water bottles filled up with 

1/2 water and 1/2 coconut water.

I also used Clif energy blocks during the bike.

They are easy to eat on the go.

Because I recognized all of the ingredients on the label, 

I felt like this was the way to go.

I have tried to make energy goo's or gels that are all raw and natural, 

they tasted great, but looked like poop.

I also haven't figured out a way to carry them efficiently. 

Ziplock bags were messy, and I'd end up with the poopy looking goo all over my face.

 

I've taken the last week off of training, but certainly haven't been sitting around.

When the sun is shining, I must go play!

I had a birthday two weeks ago, and my hubby surprised me with a 

Stand Up Paddle Board

This is my new board, I have been taking it out to Deer Creek and have loved being out on the water, soaking up the sun and getting a good workout all at the same time.

You can purchase them at Costco right now. Come and play with me!

I have also been enjoying some trail running/hiking and some yoga.

It's good to switch things up with your fitness.
Not just for the body, but for your mind as well.
I have enjoyed my week "off".

Tomorrow, I'm starting my 21 Day Detox again. I like to detox at the beginning of each new season. If you'd like to do it with me and many others, let me know. We can give each other support!

I'm also going to be starting my
training again for upcoming races.
This time I'm calling it
The Shape of my Life Program!
I'm going to incorporate as much variety into the program as possible.
Instead of just swim, bike, run.

I'll keep you updated and you can follow along!

It 's going to be good!


Cody

Keeping it Fresh

I've really gotta do a better job of keeping this freshie-fresh blog...

 

Sorry for the long absence!

How've ya'll been?

It seems like this is the busiest time of the year, but I think that I always think that no matter what time of year it is.

It's just me.

I had an awesome time at my friend Darcie Mayne's house a few weeks ago. 

We went over the 21 Day Detox plan with about 

30 people 

that she had invited.

Really fun group!

Darcie had this on her counter in her kitchen:

I have been planting many edible plants in my house recently, so that through next winter I can have fresh citrus and herbs.

I am so happy with the idea and how great they are making my house smell and look!

This was full of kumquats and we have been munching on them daily. There is only one left! I'm going to plant basil around the base.

This is a lemon tree that grows full size lemons. it's right at my front door to greet us with it's citrus scent paired with thyme and mint. Delightful!

 I'm going to get a group of friends together and plant some cute pots of wheat grass too, just like Darcie, and display it proudly as my tables centerpiece!

(You can use a high speed blender like a VitaMix or Blendtech to juice your wheat grass, just make sure to add water to the grass in the blender and then strain the juice through a strainer or some cheesecloth. Because, unless you are a cow, your body cannot digest the fibers of the wheat grass. Or, if you want to really go all out, you can purchase a wheat grass juicer)

Some benefits of Wheat grass juice:

Everyday our bodies accumulate internal waste and harmful toxins from eating processed and chemically grown food, breathing polluted air,and drinking impure water. If we don't rid the body of toxins they can cause long-term damage and disease.

One of the fastest and surest ways to cleanse our bodies of environmental pollutants is

WHEAT GRASS.

I usually get my shot daily from Jamba Juice and follow it up with an orange wedge. DELICIOUS! It costs about $1.50 per shot. Soon, I will be able to grow and make my own organic wheat grass juice saving me over $40 per month!

The high levels of amino acids and enzymes in wheat grass work like a natural detergent to detoxify the liver, eliminate heavy toxic chemicals from the blood stream, rid the body of waste and help strengthen the body's immune system. All of this then allows valuable nutrients to be distributed throughout the body more efficiently. It also helps to keep us young and to help us to feel younger, because it stimulates healthy tissue cell growth.

Wheat grass also allows your blood to flow more easily through your body, because it has a dilating effect on your blood vessels. That's really beneficial to all of us, the less stress we put on our heart and the more flexible out blood vessels are, the healthier and younger we will stay. For athletes this helps our bodies to transport all of the oxygen and nutrients we need to deliver to our muscles with ease.

Think of it this way, a shot of wheat grass everyday is like a daily oil and grease change for your body, enabling it to operate at an optimal level in a highly oxygenated environment.

Pretty sweet!


I am just three weeks away from the Boise Half-Iron Man! So, I wanted to get through a lot today, sorry if it's to long! Most likely it's going to be a bit before I can write again.

I'm super excited for the race and everything else that goes along with it. Right now the lake we are swimming in is 56 degrees, so send your prayers that it warms up before June 11th, thanks!
We are staying

at the Boise House.
A Super cool B&B with private kitchens and baths.
I'm looking forward to partying at the after race party and a day at the spa up in Boise after the race,
I'm gonna need it!

I wanted to post some info about some of the products and resources I use that you that many of you were asking about recently.

First off...

Blendtec Blender

I broke down and bought myself one of these about a month ago at Costco. I have been using a not to shabby Kitchenaid blender that has served me just fine over the years

BUT,

This one is sooooo much better in so many ways. It blends everything to perfection, no chunks in my smoothies anymore. I can also make soup with it, with a press of the "soup" button it takes my whole veggies and blends them to a smooth consistency and it heats up the soup while it blends.I also have made almond milk and butter with so much ease, I could sing to you about it if you were here to hear me!

Plus, the red color claimed my heart.

Okay, it's just a blender...that totally rocks!

If you are so inclined, you can purchase one from Costco for about $379 (gulp)

Or, you can visit the Blendtec outlet in Orem, UT

1206 South 1680 West Orem

You can buy a refurbished model for a little less.

Check out the link for more info.

Also, for those of you that are doing the 21 Day Detox here are some of my favorite bodycare products:

I have been using products that are completely natural, because it's just as important to be careful with what you put on the outside of you body as it is what you put in your body, and have noticed a huge improvement in my skin, plus my husband enjoys that I smell like coconut all the time!

I Love Basa Body products. Good for your skin and every purchase goes toward a good cause.

Basa Body Skin Care

You can find more info about their company, their contribution, and their products 

by going to their website.

Before I found this company I was just using good old Virgin Coconut Oil. 

It leavesmy skin feeling smooth, and it is a really cheap way to take care of your skin.

For Shampoo and Conditioner I use:

Giovanni Hair Care

You can find these at any grocery store that has a natural foods section. I buy mine from Sunflower Market.

I also use mineral based make-up and I love a little
Burts Bees tinted lip gloss to add that little touch.

I have also had people ask if I chew gum, and if they can during the detox.
I had a dear client surprise me with a little surprise she left on my desk...

I dunno, it's probably a hint ;)

But, I appreciate it, and now have a favorite new breath saver!

Thanks Ronda!

 

I also wanted to post a little about the girls weekend my daughter and I took back home to

 

 

Grass Valley, Cali.

We went there for some of my best friends, daughter's wedding.
It was such a beautiful weekend spent with close friends and family.
It was a milestone for us friends,
we have raised our kids together,
and Lauren is the first to get married.
CRAZY!
Congrats to Lauren and Andrew!
(and Eric and Shannon, the proud parents!)

We left sunny California and headed out to this!

and this

and then dust storms, hail, and crazy strong wind all the way back to Utah.

I came home to see that my Irises and my lilac bushes have bloomed, and to the loving arms of my boys.

And that made me happy to be home!

Hope you have some loving arms to surround you and keep you happy and warm on this rainy day today too!

Good Day ya'll

It has been a really crazy and busy week or so for me. 

Some good and some bad, you know...life.

But, today is definitely GOOD.

Hope it is for you too!

I'm happy to report...

Our Wellness Workshop last week with Melissa Chappell was a roaring success. 

We filmed it, and hope to have the video posted on our website for you to enjoy again.

Go to

www.elevateutah.com

and search under videos.

Hopefully soon.

Tonight, I am heading up to Sandy to teach another 

21 Day Detox class.

It filled up extremely fast, thanks to my host 

Darcie Mayne. 

I am super excited to meet new people and share this amazing plan that I am excited to say has now helped over 100

people since I first shared it in February of this year.

 

To keep this beautiful ball of health rolling...

I am also excited to announce a whole day workshop that is in the works. 

(to be held either on Saturday May 21, or Saturday June 4th)

I am going to team up with 

Melissa Chappell

www.rawmelissa.com

and the two of us will be teaching the principles of the 

Whole 21 Day Detox, 

which is so much more than just food recipes.

There are several lifestyle tools that we will teach to help you truly find balance. 

We will also be teaching  by demonstrating

new recipes 

created by  

Melissa (yeah!)

 that go along with the plan 

and that can be used after the detox...the beyond.

 

So, if you have already been to one of my workshops, or to one of Melissa's,

you have to definitely attend this one as well.

It will help you to continue on your journey to a balanced life of health and wellness.

Plus, it's going to be tons of fun and 

all of the coolest people

around will be there!

Promise.

Stay tuned and details will be posted pronto.

 

Today, the beautiful sun is shining bright and melting all of the snow up in our mountains.

(Hopefully nice and gentle like).

This is me and my friend Lindsay just two weeks ago. 

We were boarding in knee deep snow.

Cloud Nine for us at "Cloud Dine"for some refueling.

 

 

 

 

overlooking Park City, UT

It felt like we had the Canyons Resort all to ourselves!

This was our last run. :(

Lindsay brought her GoPro video camera along. 

(I know what I'm getting my hubby for Father's Day!)

I'm told she has some awesome footage of our day.

Entertaining I'm sure.

She was even holding it and filming while she incurred a concussion on our very last run.

She is ok, luckily. 

I feel so bad for her, concussions are not cool.

But I do have to say that she had very good timing, since it was our last run and we were able to enjoy 

a full day of sunny slopes.

Since the resorts are closed, bring on summer !

(spring would be nice too, but we've pretty much missed it here in Utah.)

Get out, Be active and Live your dream life!

Cody

Happy Earth Day!

I remember the very first Earth Day way back when I was a 

"treenager".

That is what my mom called me. 

I was a bit to earthy for her tastes. 

The funny thing is, is that she thought I would grow out of it.

I can't say that I'm perfect in the leaving no carbon foot print effort, but, I'm trying.

But, oh how I love the earth!

I have always felt connected to it. 

When I am removed from nature, and stuck inside, I go seriously coo-coo.

This non stop cold and rain is bringing me down, down, down.

Weather for Provo, UT

37°F | °C	Fri	Sat	Sun	Mon
Current: Cloudy
Wind: NW at 14 mph
Humidity: 70%	52°F | 37°F	50°F | 39°F	57°F | 40°F	54°F | 39°F

Look, there's a sliver of yellow hoping to pop out today!

Fingers are crossed!

 What are you planning to do to celebrate 

Earth Day 2011?

What if we could all do one eco-friendly thing each day for at least a month? 

That would be so cool, we could have fun, get creative, and make our own little difference.

Some ideas could include:

Growing your own garden.

Composting.

Taking the two-wheeler out on the town instead of the gas guzzler.

Add some fresh air to your home with indoor plants.

Sign up for recycling.

(Soapbox moment...I think it's lame that we have to pay for it here in Provo, in California they knew they could make money from recycling so they gave recycling bins to everyone. That plan benefits everyone!!! Ok, thanks!)

Buy in bulk to save packaging.

Eat local produce.

 Air dry your hair, laundry and dishes.

 Use recycled materials.

Well, those ideas can keep us busy for at least a week.

Challenge on!

Come visit me at "The What Women Want"  Expo today!

11am-8pm at UVU.

Also, we have room for you at the "21 Day Nutrition Detox" class tomorrow.

10am -12pm in Springville.

Register on this blog and I will send you directions by tonight.

Also, Melissa Chappell

is coming next Thursday to nurture us with her wisdom.

www.rawmelissa.com

7pm-8:30pm at ELEVATE in Orem, 147 West 400 North

She sent me an email last night,

(it always throws me off, because my email says I have a message from "RAW", it cracks me up.)

Anywho,

She wants to spread the word about an amazing all-day workshop she is putting on Saturday, April 30th.

You should definitely go!

Green Peace Out!

Cody

Health isn't a destination, it's a journey.

I love Spring for many reasons. 

Who doesn't?

One of the many reasons I love it, is that I know that I will meet a steady stream of new people who are sick of doing nothing for themselves all winter long and are ready to shed the "extra layers" and get ready for Summer!

Are you one of these people I might meet?

("What Women Want" Expo this Friday and Saturday, 

21 Day Detox class on Saturday, 

or at the 

Wellness workshop with Melissa Chappell 

next week?)

I hope so!

Small steps that you take everyday can add up to a healthier, happier you before you know it.

Imagine how you will feel 

a week from now,

a month from now,

and a year from now.

if you do just a little something everyday to improve your health and well-being!

Today 

Spring into Action!

Take one small step in the right direction.

Right NOW!

"Living in the now is the best way to prepare for the future"

-Ellen Kups

Carpe Diem,

Cody

Just a reminder:

 21 Day Detox Class

This Saturday!

10am-12pm at Kristie Rosser's house in Springville.

Sign up here on this blog, thanks!

Hi again. 

I took a long "Spring Break" from this blog.

Now I feel like I have so many things I want to share with you!

New recipes, new events, new adventures!

I will post everything a little at a time, so that we can enjoy it all slowly, savor it a bit.

Let me first just remind you of the events coming up that you don't want to miss!

Come and see me and our amazing staff from 

ELEVATE FITNESS and REHAB

at the

 

"What Women Want"

Utah Valley Expo. 

We will we be giving away prizes, massages, discounted training packages, and free memberships!

We will even test your body fat, BMI, and hydration level for you for free!

It's this Friday and Saturday, 11am-8pm.

I have some free tickets to give away.

If you are interested, it will be on a first come, first served basis.

Comment on this blog first and they are yours!

Also, 
on Thursday, April 28th, 7pm

ELEVATE'S

FREE

Wellness Workshop

with 

special guest

Melissa Chappell
author of
"PURPOSEFUL EATING"
and owner of 
rawmelissa
  Bring your mom, sister, daughter and all of your friends!
(Boys are welcome to come too!)

We will be learning about intuitive eating, the fear and guilt that we feel about eating,
and why its important for us to love our bodies!!

Please join us, it will be a beautiful evening.


I'm going out now to buy some Easter dresses with my daughter. She wants to find something fit for
Rita Hayworth....

where do we go? Any ideas? Wish us luck!

Cody