How to Beat the Heat with Shamrock Farms Milk

College rivalries always heat up the last weekend of November in Arizona. It is the week of the Territorial Cup - the annual football game between the Arizona State Sun Devils and the University of Arizona Wildcats. Being an ASU alumni myself, and having the game in Tempe this year, makes the week that much more fun.

We went to the tailgate this last weekend and man was it a fun time! Maroon and Gold all around (with a little bit of Navy and Red too!) The crowd was PUMPED for a healthy competition. Before the football started though, Shamrock Farms Milk was hosting a friendly rival Hot Wings Competition in the parking lot! 

I knew it was going to be a good time when I started seeing signs like these lining the sidewalks. In the distance were the ironic white and green Shamrock Farms Milk (which were a perfect compliment to their new packaging - bold green caps for days!!)

When we approached the Shamrock Farms Milk tents there was a sizable crowd gathered - all cheering on their school as two competitors ate their portion of wings and then waited 2 minutes before tearing into their bottles of ice cold refreshing Shamrock Farms Milk to cool their taste buds. If they could wait the full two minute before giving into their thirst, they scored a point for their school!

After watching a few others take the stage, my competitiveness got the best of me, and I wanted in on the action! Let me tell you, those folks at ATL Wings do not mess around with their sauce - it was delicious, but so darn spicy!

After finishing my wings and waiting for what seemed to be an eternity (but was actually only 2 minutes!) I couldn't wait to tear open my bottle of Shamrock Farms Milk. It was the perfect beverage to cool down my palate after that spicy snack!

Game day usually brings a lot of heat, so from now on I'll always make sure I have an ice cold bottle of refreshing Shamrock Farms Milk by my side!

Did you know Shamrock Farms, Arizona's hometown dairy, is the official milk of the Sun Devil Athletic Program? Such a great partnership between two of my favorites!

For more news and updates about Shamrock Farms visit shamrockfarms.net and give them some love on social at facebook.com/shamrockfarms or @shamrockfarmsmilk on Instagram.

This post was sponsored by Shamrock farms but all thoughts are my own.

Workout Recovery Tips

Lately I have focused really hard on post workout recovery, because let's face it, I am not getting any younger! Luckily though, there are so many easy (and enjoyable!) small things you can add into your day that can pay off BIG TIME in the way your body recovers after a workout.

First, you may be asking- what's the benefit of recovering after a workout anyway? When we workout hard, we get little tiny tears in our muscles, and recovery is when the muscles fuse back together and get stronger. If we don't allow our bodies to recovery properly, then they will continue in that broken down state which will lead to major fatigue, burn out, or even injury.

Probably the easiest (and one of the very most beneficial) ways for recovery that I have found is adding collagen to my morning coffee. I have been consuming collagen for about 2 1/2 years now I am the BIGGEST believer in this supplement. My favorite brand is BUBS Naturals Collagen Protein, I've found it to dissolve the easiest, with absolutely zero taste. I've found that it's the most convenient for me to just add one scoop to both of my cups of coffee in the morning (one pre-run and one afterward with breakfast). BUBS instantly dissolves - I never can taste or tell that it's in my cup of joe at all! If you don't drink coffee, you can add it into any hot or cold beverage or even tings like yogurt, sauces, or salad dressing!

BUBS' Collagen promotes health and healing from the inside out. It really is the best recovery tool after exercise and crucial to joint support. It's also a great source of protein and amino acids. As an added bonus, collagen also is loaded with numerous beauty benefits too such as increased skin elasticity, smoother and more radiant skin, and stronger and longer nails and hair.  It's really a must have for athletes (and in my opinion, EVERYONE), especially as we age and continue to run and train at a higher intensity level.

Some of the other things I have found super beneficial for post workout recovery is eating within 30 minutes of finishing a workout. If possible I always try to make sure I have a good portion of protein with that meal too to further aide in muscle recovery. Since I exercise in the morning, my go-to recovery meals has eggs in it.

I also love hot Epsom salt baths for recovery. A good 20 minute (or longer!) soak does wonders to ease muscle soreness and promote healing. Sleep is also super important in helping to heal your body and I love a good 20-30 minute nape when my schedule allows.

I foam roll a couple times a week and try to do a handful of stretches daily to keep things loose. I keep my foam roll visible in my kids playroom so that I can just grab it and roll out my muscles - half the time they try to hop on my lap while I'm doing it, but hey, that mom life, right?

What's your favorite form of recovery? 

Wardrobe Updates Summer into Fall with PinkBlush

I'm a mom and a runner, which usually means, if I'm buying new clothes, they are typically going to either going to be workout clothes or clothes for the kids. It's pretty rare that I treat myself to new non-running clothes. I was so excited when PinkBlush reached out to me asking if I wanted to style a few items for them.

I absolutely LOVED the PinkBlush maternity line when I was pregnant. Their maternity clothing is so cute and perfectly cut. I had forgotten that they also make women's clothing too - and REALLY CUTE styles that you don't see everywhere.

It is still really warm in Phoenix, and will be for another few months, so I knew I wanted to focus on warm weather pieces that could also transition into fall. I also wanted items that I could pair together, but that would also work well with my existing wardrobe too.

The three pieces I chose were an olive green pair of shorts, a mustard flowy tank, and a navy blue ruffle short sleeve blouse. For size reference, I selected a small in each these items and I would say they all fit true to size on me.

For my bottoms I chose these Olive Solid Shorts. I'm a big fan of drawstring, elastic waist shorts. I think they are the perfect mix between casual and cool, and I loved the little metal detailing on these drawstrings.

That, and the piping detail on the shorts makes them perfect for dressing up or down. They are made of a heavier weight material, adding to their elegance, but are still nice and lightweight and perfectly breathable for summertime. I love the color olive as a neutral - it pairs so well with everything and is still unique!

I paired my new shorts with this adorable Navy Solid Ruffle Sleeve Crochet Top. I have a think for ruffle sleeved tops - I think they are so fun and feminine!

 The detailing around the neckline of this top were another cute detail that actually helped keep the top super summer friendly too. This piece is the perfect length that can either be tucked in, or left un-tucked depending on what it is paired with.

The third piece I chose was this Mustard V-Neck Sleeveless Top. I love sleeveless tanks because they are so versatile. Wear them in the summer to keep cool and par them with a cardigan when the weather dips.I was drawn to this tank for a number of reasons.

 The color is so fun and I really don't have any mustard in my current wardrobe. I think its a great cheerful color that goes with so many other things! I also adored the drape of this tank - so slouchy and flattering.

 The cut is absolute perfection with a v neck in front (subtle and not too revealing) and the side slits and curved hem elevate the style so much. Again, this top too is the perfect length that can with be worn half-tucked or worn loose.

By adding just a few key pieces to my wardrobe from PinkBlush, I now have so many more versatile pieces to mix and match into endless fun style combinations. Thank you for following along!

Your Perfect Long Run Fuel - Chocolate Cherry Beet Oatmeal

When training for my full marathon a few months back I fine-tuned the perfect long run breakfast and I can't WAIT to share it with you - Chocolate Cherry Beet Oatmeal!!

Why is this the perfect long run fuel?

My Chocolate Cherry Beet Oatmeal is the perfect blend of protein, fat, and carbs, and includes lots of other nutritional powerhouses that not only taste super yummy, but are strategically included to give you extra endurance!

-Oats: are super antioxidant rich and filling, giving you a steady and long lasting source of carbs to burn through

-Cherries: have high anti-inflammatory properties and are known to help relief muscle soreness

-Nuzest Rich Chocolate Clean Lean Protein Powder: contains ALL nine essential amino acids so it's very easily digestible and powers your workout with 19 grams of muscle building protein. 

-Beet Powder: an energy powerhouse that increases exercise endurance.

Oatmeal Ingredients:

1 cup oatmeal

2 scoops Nuzest Clean Lean Protein, Rich Chocolate Flavor

1 TBSP Beet Root Powder (I used NOW Foods brand)

1 tsp dried cherries or cranberries (optional)

1 tsp chopped nuts or seeds (I like shelled pumpkin or sunflower seeds)

1 cup water

Mix the above ingredients together, stir well, and microwave for 1-2 minutes.

Top with:

1/4 cup (or more!) cherries (I use frozen cherries, slightly thawed)

1 tsp dark chocolate bits

Grab a spoon and dig in!

I like to pre-measure all of the dry ingredients into zip-top bags and have a few on hand in my pantry, so that all I have to o is grab a bag in the morning, add it to a bowl, add a cup of water and heat. 

It does make for a BIG hearty bowl of food, so if you are a lighter eater than I am, or want to eat treat before or after a shorter workout day, you can easily half this recipe and still be totally satisfied too!

I've used this recipe before countless long runs and for race day and it kept me me satisfied and full of energy for lots and lots of miles - I may have to rename it my PREAKFAST - that would be PR-BREAKFAST, haha. 

Are you going to give this oatmeal a try before your next long run? If so, I have a discount code I can share with you, click HERE and you will automatically receive a 15% savings off their entire site! I LOVE their Nuzest Clean Lean Protein Powder, Drink Mixes, and their Muti-Vitamin Snack Bars too!

Healthy Eating Made Simple

How many times have you started a "healthy eating plan" only to quit because it was too complicated, time consuming, or expensive? I think we've all been there - myself included. Over the past year or two though, I've learned some tips and tricks to make healthy eating enjoyable, and easy too, and something that can work for anyones budgets.

Buy produce in-season and on-sale.

Scan the grocery store sale flier in-store or on-line and try to purchase only what is on sale each week. This will allow you to get more bang for your buck and will also help you get a variety of flavors each week so you'll never get bored!

Sometimes it smarter to buy convenience items.

It's always a better idea to buy convenience items rather than throwing away unused food because it has expired before you can use it. I love buying bagged salads and spiralized veggies too because I'm way more apt to use them if the time-consuming prep work has been done for me!

If something's on sale that's a staple, stock up.

My favorite grocery store has a buy one package get two free sale on chicken breasts every 4 weeks. I always stock up during this time because lean protein sources, like chicken, are a go-to staple for healthy cooking in my household.

Bulk bins can be a great way to save.

When you eliminate the fancy packaging, bulk bins can be an incredible way to save on stales such as nuts, granola, and even dried grains like couscous, oats, and quinoa. Just stay clear of the gummy bears and other tempting candies and these can be a great way to stock up on healthy food!

Know when quality counts. 

Not all brands and products are created equal and quality still should be the deciding factor when making your grocery purchases. For example, not all waters are created equal and hydration is hugely important to me! I purchase Gerolsteiner Sparkling Mineral Water because of it's high natural mineral content and it's thirst-quenching taste.

Shop warehouse stores or online retailers for bulk savings and heavy items.

I love save on healthy staples at warehouse clubs. I frequent these stores every 2-3 weeks and love to purchase big bags of spinach (I freeze half for smoothies and to add into eggs and pasta sauce), age-free eggs, and oatmeal. I also love to purchase my heavy items by the case from online retailers like Jet.com so I don't have to haul them home myself and so that I'll always have my favorite beverage, Gerolsteiner Sparkling Mineral Water on hand!

Meal Prep.

I don't make whole meals ahead of time but there are a few things I like to prep on Sundays so that I have them ready for the week. Over the weekend I'll usually hard-boil eggs, bake a batch of sweet potato rounds (yummy for dipping into hummus), I'll wash and cut fresh fruits and veggies for snacking, and usually make a batch of healthy muffins too. Having healthy foods on hand that I can dole out for myself and my family is essential for us to eat healthily.

Never leave the house without packing a healthy snack first.

My kiddos always know that before we leave the house, I always pack a healthy snack for us to enjoy together. Some of our favorites pack-able snacks are: turkey sticks, applesauce packets, and dried fruit.

Now that I've given you some of my healthy eating tips - I'd love to invite you to participate in the Sparkling Detox with me! For five days we'll ditch our usual beverages (whether they be coffee, soda, juice, alcohol or tea) and commit to drinking only Gerolsteiner Sparkling Mineral Water.  That's it! There is no need to deviate from your typical diet or exercise routines, but if you wish, top fitness trainer Ariane Hundt will be posting functional and motivational advice on how to make the most out of your detox week in our online Sparkling Detox Facebook Group HERE. 

The challenge will run from Monday August 27 - Friday August 31.

This all sounds great, you say, what do you need to get prepared?

-Register for the Sparkling Detox Challenge - registration is open now - click HERE to register by August 15, 2018.

 -Enter the consumer giveaway! Everyone that signs up for the Sparkling Detox Challenge can enter to win one of 200 cases of Gerolsteiner. Use my personal "DoubleTheSparkle" code which is AMY18 and your chances of winning are automatically DOUBLED! Click HERE to enter to win!

-Join our online community - the Sparkling Detox Facebook Group HERE for support, encouragement, and motivation, before, during, and after the five day challenge.

-Check out the Store Locator page HERE to find out where Gerolsteiner is sold near you. There are also several online avenues to purchase Gerlosteiner: Sam's Club or Jet.com or get by-the-case discounts at Whole Foods.

-Brainstorm ways that you want to live your best life during the challenge! Maybe you'll start meditating, take a new class at a local fitness studio, or take some time for you to meet up with a friend you haven't seen in awhile. Make the challenge work for YOU and you will no doubt gain more than a little sparkle in your life!

Tips for Changing a Busy Toddlers Diaper

It seems like I blinked and my girl went from a squishy little baby into an energetic toddler. She discovers so many new things every day and doesn't want to slow down for one second - which has made diaper changes lately quite the challenge. Toddlers are so busy pushing boundaries and testing their limits that anything that keeps them still and confined will most usually result in a battle. Here are a few strategies that I've been using lately to make diaper changing time go a little more smoothly:

1. Let them help. Most toddlers LOVE to help with anything and take such pride in pitching in. I let my daughter hold the diapers, get me wipes when I need them, even throw away the soiled diaper when we are done. Anything that keeps her involved typically keeps her happy.

2. Bond with them. I know this sounds cheesy, but toddlers love and absolutely notice when they are getting your full attention. Look them in the eyes, smile, sing their favorite songs, practice finger plays and clap your hands together. Practice their favorite words. Talk to them about what you're doing, what you've already done today, and what you're going to do together later.

3. Simplify things. There will be times when you've ran through all of the above tricks and nothing seems to be working. It's these times when you'll be thankful that you have the essentials on hand so you can change their diapers quick and easy - anywhere. I have a small basket downstairs that's stocked with  the essentials (diapers, wipes, cream) in addition to the same set up upstairs in her room.

One handy tool that I was introduced to recently and had to share is the SwipenSnap. It's a diaper cream applicator that allows you to easily apply diaper cream in seconds, with one hand, and keeps your hands nice and clean (Ever tried to wrestle a wiggly toddler with messy diaper cream all over your fingers?! Not fun at all!) You just replace the cap of your favorite diaper rash cream with the SwipenSnap lid, pull, squeeze, swipe on their bum, and snap it back into place - seriously using this thing makes me feel like I belong in the Indy 500 pit crew, it's that quick and easy! You can find out what creams are compatible and buy one HERE.

4. Distract them. Have things nearby that you can grab to distract them. My daughter loves little books, so I'll often have a couple within arms reach that I can grab and place into her little wiggly hands. I'll also sometimes grab one of her stuffed animals so that we can put a diaper on them when we are finished.

What are some tried and true techniques that you use to make diaper changes quick and easier for everyone?

My Sleep Tips for Slaying Your Early Morning Workout

We all know that sleep is important - but actually getting enough restful sleep can be challenging for a variety of reasons. Do you have a hard time falling asleep, responsibilities that keep you up late at night or force you out of bed early in the morning, do you toss and turn throughout the night from an uncomfortable sleeping environment (or in my case - a husband that snores!)?

We all know we need more sleep, but how in the heck to we get MORE of it?! I get out of bed at 4:45 each morning to get my workout done early while its cooler outside and my family is still sleeping. I routinely even wake up 15 minutes or so before my alarm goes off - because I feel so fully rested.

I get asked all the time  - Amy, how do you do it? Here are my "secrets" to getting enough sleep, waking up refreshed, and creating a morning workout routine that you will stick to!

1. I make sure I go to bed on time! If my body has had "enough" sleep then it will be much easier for me to wake up in the morning. If I know I need 7 hours of sleep to feel rested - I know I need to have my lights off by 9:45 at the absolute latest. Typically I'm in bed with my lights off a little earlier than that 9-9:30. To accomplish this, I need to be diligent wit getting my kids to bed on time, so that I can have some time with my husband in the evening too.

2. I lay out all of my workout clothes and equipment the night before. That way I won't lose precious time looking for items in the morning and won't wake up my family by digging through drawers in the wee ours either.

3. I take one ORB Sleep Complex every night about 30 minutes before I head upstairs to go to bed. This innovative complex uses time-release technology to deliver top shelf ingredients such as L-Theanine, GABA and 5-HTP along with aromatic Lavender an Ylang ylang to calm and relax me along with Melatonin and Valerian Root to help me sleep deeply and continuously. It also contains a delayed release dosage of Vitamin B12 so that I wake up full of energy, never groggy, and ready to slay my day.

Really can't say enough great things about this product and how it helps me fall and stay asleep until my alarm goes off in the morning so I get rich sleep and wake up full of energy. I used to wake up several times in the night from my husband snoring (his only downfall!) I've even noticed my mood and energy level throughout the day have been so much better since taking this for a couple of weeks. Before I started taking the ORB  sleep complex, I'd often "hit the wall" energy-wise after lunch and have to take a nap while my toddler laid down. I honestly don't feel tired in the afternoons anymore and not only that, I feel like I've had more stamina and patience with my kids as well - which comes in handy now that they are out of school on summer break!

The recommended dosage for the ORB Sleep Complex is two capsules, but I find that one is enough for my sleep needs - but something you can try for yourself to see what suits your needs. I was super excited to see that these were available now at my local Costco (since I'm there all the time anyway, because #kids)! I picked the up on my last visit (I found them in the supplement aisle). They are now available at Costco locations in California, Arizona, New Mexico, and Colorado and are available on Costco.com HERE. And of course if you're not a member at Costco you can get them online at ORBWellness.com.

4. I give myself 15-20 minutes to "ease into the morning". I make and drink my coffee and have a little breakfast while scrolling through my phone. It helps me feel more alert and I really enjoy this quiet "me" time in the morning before I have to rush into my workout.

5. I start my morning workout with a cross training routine (Tone it Up) that I really enjoy and look forward to. They have a huge variety of routines on their app and it is always something different (and in my opinion, fun!) everyday and because I really do love these workouts, it is not a chore for me to do them in the morning. They warm up my body and I usually get pretty sweaty too, so after I'm done with that part of my workout, it makes it much easier to lace up my running shoes and finish my workout with a killer run.

Getting enough sleep to allow myself to get up early and slay my workout first thing in the morning, really does help set the best tone for my day. I feel so accomplished so early and because I have had my "cup filled" already, I can give freely to my family and my other commitments all day long. What are your tips and tricks to get enough sleep and get moving in the morning?