Nasca Fitness

So, I started an IG account a while ago.  Thought it would be fun to get inspired by others...then realized I could do the same.  AWESOME!  What? people want to see what I have to say too,  cool! As I started to explore the fitness IG world I realized there were a lot of selfies of booties & body parts. No shame? Should I look like that since I'm a fitness professional? Should I be showing off my rump to prove I SQUAT?  Should I feel bad cause I don't look just like that? or cause I don't want to post like that?   Well, I shouldn't say that.  They are proud of their beautiful bodies & trying desperately to get followers.  I was making myself crazy.  Please don't do that. I'm trying to get you...I'm wanting & hoping to help you see your potential.  Comparing yourself to others is a long & sad road. Please, Look to where your were. Look at what you've accomplished. Look at where your are heading. Be in competition with your own

I love chocolate. I love cookies. I love treats. It's hard to be 39 & love these things. The older we get the slower our metabolism:(.  Keeping fit & strong helps this of course, but we still need to be mindful of the types of foods we put into our mouths.  Ha! "Foods", like anything processed should be called food... Yes it shouldn't, but, Well it is.  So, being mindful of natural unprocessed foods is key. With that in mind..I am constantly on a quest to find, make or create treats that are yummy & nutritious. Blend in food processor:  2c almonds 2tbs sesame seeds 1/3 c shredded coconut Melt on low-med in pot 2 Tbs coconut oil 1Tbs coco 1/3 c choco chips 2 Tbs raw honey Add & mix nut mixture.  Press on foil in 9x13 pan.  Cool in frig.  Cut up & serve Store in frig.  ENJOY!

I can think of many things that are easy,  Smiling, walking, hiking, getting my kids to just stare at the TV. LOL But sitting on the couch for too long and complaining about how I feel or look, can only last so long. Some people feel they don't have time to be healthy. Some people think that healthy eating is too difficult to organize or too expensive. Some people just haven't had the moment yet, where they decide what they really want in life is more important then their negative thoughts regarding the above mentioned. Our thoughts really control us if we allow them to.  It's truly amazing that living on this earth is all about choices.  We have to make choices every day.  Everything we do & say is a choice. WE ARE SO LUCKY (blessed) that way. So, If something seams hard...it's probably because it is and it is worth it. Many great things are worthwhile. Many great things take time. Many great things take effort. But the wonderful part about difficult thi

So Kelsey & I head to Trader Joes today.  We live out in the sticks. So its a good 25 minute on the freeway:(. I'm thinking since she's never been and I just was there a week ago, I'l just pick up some nuts & dried fruit.  Lol. Then spend time showing her around... $88 later & 3 grocery bags full. I have all the yummy things I forgot I needed.  Hummus Feta Dried fruit Roasted almonds Lime chilli cashews!!! Artichoke spread  Turnkey apple bacon brauts  Rice crackers  Olive oil Blue tortilla chips & a ton more.  It's easy to eat healthy. It may seam expensive, but you can buy a butt load of crappy (empty calories), sugary,  preservative packed food for the same price. So, why not spend your $ on nutrient dense, nutritious, healthy & yummy foods. Your body requires vitamins, minerals & antioxidants that are naturally  found in foods that are not processed. Processed & packaged  foods lack all these essential nutrients.  Eating well, eating clean

  Now, the kids are back at school...I'm kinda sad. I truly love hanging with my kids. They keep me young. They keep me laughing. They don't let me take myself too seriously.  Dah, really, what sane 39 yr old jumps off cliffs?  But, dang, what a rush;). So, now my crazy little buddies are at school and I gotta get on a bathroom cleaning schedule...poo;( Now is your time to get on a  regular fitness routine.  It wont happen unless you PLAN!   During vacation I was lucky to be with girlfriends who loved (well mostly) rock climbing, jumping skiing, tubing, surfing, and joining me on early morning runs through sage brush while I spat out orders to do push ups, dips, jump squats & planks in the dirt. I was blessed to have that happen.  Realistically if it's not on your schedule, it usually doesn't happen.  I live by my calender.  If I don't check it daily, I can miss important stuff.  HOLY crap, i missed my massage appointment;( So, If you are maintaining yo

So, way back in the day when I considered getting pregnant; I told Heavenly father "if u send me a girl, I'll most likely send her back. May I please have boys?"  Some of this stemmed from not getting along with my little sister. Not the case anymore, SHE ROCKS! But I'm thinking cause I always thought of my self as the ugly duckling & more of a Tom boy, I'd get along with boys better. I'd know what to do with them :). Well, now I spend my days being surrounded by the cutes boys on the planet. Really they are. Plus all their crazy & cute little friends.  Like the other day they wanna dress in morph suits & want me to take them to Wally mart so they can make videos. Sooooo crazy silly. I love these kids. But them one friend acts a little too crazy & some old fart yells at them to take their masks off, turn off their camera & get out of the store. Some people just don't know how to enjoy life. So sad:(  Next they con me into taking th

At a San Diego airport, I'm standing in line for about 15 plus minutes waiting to get through security.  Then, suddenly, from out of nowere this lady is at my side. Her boobs & stomach rubbing my backside.  What the freak?  It's totally creeping me out. I'm wondering if she thinks I cut in front of her, she kind of appeared out of know where at my side. As I stepped forward, there she was.  I guess I should say there "they" where. LOL.  I would move forward & be sure to give lots of place to the people I was behind. And to kind of show a "healthy distance". Like I'm trying  to be some kind of "example". But the lady behind me wasn't catching a clue. I guess I shouldn't say behind...I should say the Lady on me.  I wondered if I should tell her to back off or ask her if he had a problem. Now we have moved forward in line about 10 feet in another 10 minutes.  Her large womenly parts are not giving my back a rest iether.  RE

CM came to me a year ago feeling frumpy and weak.  She also had a frozen shoulder.  She couldn't raise one of her arms above chin height.  I said "Girl, you are "skinny fat".  She chuckled and said put on some hard rock & make me sexy.  Well, not in those exact words, but just about.  What I really appreciate about CM is her tenacity and drive.  She did what I told her to do.  She worked out with me a couple days a week and then took her healthy body into her own hands and worked out on her own.  She would go to the "Y" on her off days and do her "homework". What the crap is up with all these """"".  Yes, I give homework.  Whether one does it or not is up to them.  I still remember week 6 when she went shopping and had dropped 2 pants sizes.   Wow, what a transformation.  I felt so happy for her.   She ended up dropping 4 sizes total: from a 12 to a 6.  CM gained muscles mass and dropped body fat %.  And got a bo

"Thank you so much for helping me break my training plateau! I had been stuck for awhile and was getting frustrated.  After just four short weeks doing your H2 training I broke my plateau and dropped TWO whole sizes!!" KP KP Just sent me this email.   I love hearing your success stories, especially if I helped. lol. Her first comment to me months ago was, " You know how your always naming our body parts while we work out, Well, my daughter can't pinch my bra fat anymore. Thanks to all the torture you put us through...it really works!"  I hugged her I was so elated. Girl, you earned it. You have worked hard.  I am so proud of your attitude & fire! Way to to go K;)

So, 4 days in 90+degrees in AZ... Whoooeeemammma! For this Seattlite...that's HOT HOT HOT.  Gimmy poolside & I'm a happy camper. But, I'm kinda lucky : I do love the heat. When I arrived I was so pumped to see my BFF (since 5th grade) & her kiddos.  Yea! Lets party!!! She is a total sweety... bought me some of my favorite foods, so I was pumped to not have to worry about not eating clean.  Because her eating & fitness habbits are very different from mine. Anyway, I like flying to new places, but being in an airplane totally grosses me out, right. Like, how many other thousands of people sat sweating in that seat before me. And don't get me wrong, I believe in recycling... Just not my AIR!!!! Yuck! So, it is a beautiful summer night: I'm up for a run. Lets go do some sprints, since I've been flying all day...1st vaca workout complete= check!   Next day I take on a mountain with some hieroglyphics and get ambushed by cactus. Not pleas

So, I show up to class today with my usual Double Tall 20 oz. homemade smoothie.    I mention to my class if you’re going to stay for the full 90 min you got to put something in you.   I’m not talking about a crap bowl of Special K either.   No more skipping the most important meal of the day.   Cause then I gotta deal with crabby/crashing sistas…lol.   Really though, start the day off right. Anyway, I mention “This one has kale;)” “Yuck! I could NOT do that” Blurts out a front rower. Me, “OK, but try this one” “Oh wow that’s good!” she smiles. Heck ya it is.   I don’t gulp down stuff just because it’s good for me.   I like things that taste good too.   I don’t just eat clean cause I like how it makes my body feel and look, but really God made some amazing foods.   You just got to put them together into the right combinations.   So, after they all pester me (ask & beg politely)…Yes I will post a few of my favorite “START THE DAY OF RIGHT SMOOTHIES”: NOTE-my

With the help of my new "Period Tracker App", I've been notified I have 3 days left.   Crap, no wonder my kids can't seam to do anything right. So, Aunt Flow is coming to visit.  Oh, POOOO!.  Well, that explains why I feel my workouts have done nothing for me lately and my kids think I'm mean and off my rocker.  My jeans feel tighter and Paleo is going to pot...candy is calling my name. But, there is hope. Knowledge is power!  Actually, now that I've been warned, I actually feel better.  Well... a little anyway. OK, so here is the skinny on PMS and exercise.  Yes, there is great insight that is very helpful.  Besides the usual: avoid salty foods, drink lots of water, yes exercise, rest, meditate, and take your vitamins and supplements. There is a science to this madness;)  I'll give you a kiss (Keepin It Simple Sweetie). 1- When you are actually menstruating (bleeding 1-7 days), when all you wanna do is wear baggy sweatpants, eat crappy, and sit

  What I've learned in 39 years: 1-If you're feeling down, think of 5 things to be grateful for & get over yourself. 2-If you're having issues with more then 2 people... its not them:/ 3- meditation rocks, so does busting a move. 4- let those around u know how much they mean to you. 5- no matter how much u know, there is still more to learn. 6- having kids make u a better person. 7-assume the best, so u don't jack things up 8-worry screws up the moment. 9-muscle looks better then fat 10- skipping, fist bumps, & making silly faces keeps u young at heart!

One of my clients just texted me this little nugget. She added that, I tell her this all the time. I was so happy & excited!!! They listen:) Really though, the scale can be an enemi. The scale will make you doubt yourself and your progress. It can give fales readings. And it can make you feel like you have to rely on it, when infact you should not. It makes you crazy and confused. Break up with it already! Rely on how you feel. Do you have more energy? Can you do things now, that you could not have 6 months ago. Rely on body fat%. As body fat lowers, your muscles mass inscreases. Muscle does weigh more then fat. Heck, I have a girlfriend who wears the same size as me. We are the same hight. But, she wieghs 110lb and I wiegh 130Lb. How do your cloths fit? Can you now botton your Miss Me jeans with room to breath. How do you look? Notice your hamstrings? Is your booty lifted? How about those arms? You are trully beautiful the way Heavenly Father made you. Now, hopefully

I once heard that on "The Doctors", they told women not to do pushups. They apperently make your chest tight. I was shocked, irritated, & dissapointed. Seriously? I think a pushup is one of the best exercies for women. A push-up stregthens your upper body and totally works your core. To gain balance, stretch your chest and stregthen your back also. And, no, I don't like "girl" pushups. Start in a plank, but if you can not do it off the floor, then start off your kitchdn counter. As your body is in the plank position, you will get a core work out. As you get stronger, work your way down to your table, then a bench. Pretty soon you will be on the floor. I love how these pictures above show what muscles you're using while in that pushup possition or closer to the floor in a plank. The top of the pushup works more of your shoulders, while the elbow plank is harder on the core. Iether way...get moving!!

Muscles keep me sane.   I am a proud mother of 3 active preteen boys.  The daily grind of driving them around, doing laundry, dishes, and vacuuming up popcorn only to repeat it again and again, can be not only mentally exhausting, but physically too.  One thing that has kept me sane over the years is a daily workout.   When the boys were toddlers, I remember them saying, "Mommy you cwabby, you need to go on wun!"   And sure enough all I needed was a little endorphin rush and a hot shower with my favorite body wash. Heck, even a toddler knows basic human nature.  We need to move.  We need to be strong.  Then we will be capable.  Capable of great things. Hello, I'm Nasca, and welcome to my 1st blog post. Please, let me know how being strong and active has helped you cope with life.