Tag Archives: wellness

A Decade of Dedication

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As we continue to celebrate our birthday, we are highlighting the women who know iGnite better than anyone as they have spent 10 years of fun, friendship & fitness with this welcoming community. The “Fab 5” were part of Founder Neissa Springmann’s first class in October 2006 and are still here reaping the benefits of the whole-self approach to fitness and life. iGnite is beyond blessed to have them as cheerleaders and mentors for our members!

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The Fab 5 (l to r): Kathleen Parker, Cathy Johnson, Becky Heiser, Cindy Haeglin & Louise Pincoffs

Four of these amazing women are passing along some of the inspiration and great times that have come from being apart of the iGnite family…

Cindy Haeglin

IMG_7077.JPGMy earliest memory of iGnite… is of being with Neissa on the trail across from Austin High. We drug our big blue balls everywhere and skipped up and down the trail in the dark. Such fun we had!

The biggest lesson I’ve learned through iGnite over the years…iGnite has taught me to love where I am in my life. Things are constantly changing. Sometimes I feel good about my body and sometimes I don’t. I no longer hyper focus but instead, just do the best I can and am thankful for all my blessings.

My favorite iGnite classes… are swimming and yoga. Swimming is a great workout when your joints start to get creaky. I think I will be able to do water exercise of some type for the rest of my life. Yoga is so good for stretching my body and calming my mind.

Cathy Johnson

ignite-cathy-oswalt-003-1I describe iGnite as…a nice group of women, of various ages, professions and experiences, who like to take care of themselves and enjoy exercising.

My earliest memory of iGnite…is being at the original location, which was beautiful, on Town Lake. All seasons were nice, the leaves in the fall, the steam coming off of the water in the winter and the first hint of green in the spring. It was a wonderful spot to relax after our workout. We also had to bring our own equipment, in an iGnite bag, which included a jump rope, weights and a big red utter ball.

The biggest lesson I’ve learned through iGnite over the years…to keep on moving

My favorite iGnite class… is Betty’s dance class because it’s fun to dance! I love Betty and we all try to keep up with our “Rangerette.”

Kathleen Parker

I describe iGnite as…a positive outdoor fitness and wellness experience for women!! It is relational, uplifting, exciting, comforting, exhilarating, and so so FUN!!

dh000002-1My earliest memory of iGnite… is Neissa describing it when I was at her Westwood Kickboxing class. She was so excited to start a spiritual and positive outdoor experience for women, and all I could say was, “I AM IN!!” Then our first week started Monday, October 3rd, 2006. Our small group met at 6 am in the dark on an old slab down by the 1st st. bridge that was once a bridge barrier. We all had a big utter ball, and the wind would blow and we would run to catch our balls since we were literally located 5 feet from the lake! We used to bounce our big balls down the trail in the dark and people would just stop in amazement and clear the path for us. Then I remember we had a really cold first winter and one of our new participants was told to bring gloves, and she showed up in garden gloves and her fingers pretty much froze. We did not see her back again until Springtime!! For that first year, Neissa would literally hand us this brightly colored sheet of beautiful facts and things for us to think about and fill out for the week!! I read every word of every page and saved every weekly sheet until we moved in 2010!! So many great memories from ’06!!

My favorite iGnite class… is of course, LAKE ESCAPE!! This is where women are transformed into adrenalin rushing kids and have more fun than aloud to have on land!!
My second favorite class is POWER UP! I am so passionate about lifting weights to stay strong and bone healthy!! There is nothing more exhilarating than finishing a challenging weight/sprint workout!!!

The biggest lesson I’ve learned from iGnite… is that RELATIONSHIPS are THE most important thing in life!! They bring you joy, comfort, happiness, warmth, love and a feeling of belonging. As one of our young adults told me, “Kathleen, have you ever seen a hearse with a tailgate hitch”?? I love that–nothing is as important as my relationship with God, my family and my friends.  Of course, the number 2 thing I have learned from iGnite is to HAVE FUN EVERY DAY–and get that fun rush of adrenalin in!

Louise Pincoffs

ignite-yoga-018I describe iGnite as… an all inclusive health motivator. Mind, body, and spirit!

My earliest memory of iGnite…is meeting at town lake across from Seaholm and playing all along trail with friends.

The biggest lesson I’ve learned through iGnite over the years…stay positive, give it time, and surround yourself with friends who have those priorities!

My favorite iGnite class…Amy’s yoga and Molly’s cardio are in a tie! They are a weekly gift to myself.

My favorite memory of iGnite… Fun social gatherings because we have a chance to get to know each other better!


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12-Day Reboot: Neissa’s Day 1

 

Neissa Brown Springmann

by Neissa 

I start the morning off with my hot lemon water which is when I include my TBSP of apple cider vinegar and a dash of Cayenne pepper. I also fill up my Yeti cup first thing and start chipping away at my 1/2 body weight in ounces of water.

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I love the avocado boat breakfast but wanted to spice them up with some salsa. It is very filling!


For lunch I made our “wanna be” wundershowzen. My original creation didn’t taste as good as I had hoped so I added two dates and that completely did the trick!

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I found these coconut rolled dates at one of the organic grocery stores in San Deigo.  They are a the perfect sweet treat and they are very satisfying!

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I really enjoyed the roasted chicken, quinoa and asparagus. I found it to be very satisfying and even better–simple!

Aspects of the Reboot I’ve found the most difficult:  Always, always, always, eliminating caffeine is very difficult, along with the 24 hour headache that proceeds it. 

Aspects of the Re-boot I’ve enjoyed the most:  Slowing down, making sleep a priority and simplifying my meals.

Something I’ve learned about myself during the Reboot:  As long as I get to bed early enough, I don’t have to use an alarm clock to wake up. It’s great!

Tips & tricks that have helped me:  Rather than use caffeine for an energy boost, drinking lots of water gives me the boost I need, or if I can, I’ll shut my eyes for 15 minutes for a quick power nap.

The most difficult part:  Making time for an Epsom Salt bath

The intention I am focusing on most this re-boot: To slow down, be still and listen and enjoy 12 days of self-care.

img_8522Quality of sleep? Excellent! To help with sound sleep and relaxation, I purchased this lavender roll on aromatherapy roll at Sprouts. I put it on my pillows. It smells so good and I slept great!

Energy level and mood during the day?  With yesterday being day one and with no caffeine, I was extremely tired and lethargic. But because I’ve Re-Booted before, I know this is just part of the process and it will get better! 

Spiritual aspect I’ve included:  I’m trying to give myself the grace to slow down and not be so frantic throughout the day, as well as to stop for fifteen minutes or so to breathe, pray, and/or read something that feeds my spirit.   Also, each night before bed I pray and one of the things I ask God to do is to wake me when He is ready for me to wake.  This gives me great peace and comfort that I will rise when my body is fully ready and He is ready for me to start my day. 

Via Ferrata

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Point to Ponder:
What’s your Via Ferrata?

iGnite Neissa

by Neissa Brown Springmann

As referenced in last week’s journal, our iGnite Escape’s are always filled with unexpected, laughable and ample ah-ha moments. In addition to meeting the Rubyz, the memory that made the greatest impact during this summer’s escape to Banff, Canada was on our 6-hour, Via Ferrata climb on Mt. Norquay–7000 feet up!

For those of you who are unfamiliar with the Via Ferrata, you are not alone. Prior to planning our trip I was also unaware. Via Ferrata is Italian for “iron way” and is a mountain route equipped with steel cables, ladders, other fixed anchors and suspension bridges. Having rock climbed before, I didn’t feel it was as physically challenging, however while the views were spectacular, six hours of reaching, climbing, scaling, and repelling at 7000 feet high is no easy feat. In fact, at times it was so physically, mentally and emotionally daunting that many of us agreed that we were tired of feeling scared and several of us wanted to stop; however, that is when the experience became the most rich and rewarding.

As the fear and fatigue escalated, Kim, one of our guides stepped in. Gentle yet firm, she reminded us that taking long deep breaths was essential, as deep abdominal breathing allows for full oxygen exchange that lowers heart rate, stabilizes blood pressure and calms our mind. And, having practiced the deep breathing throughout our adventure, I can confirm that it does quiet the body and mind.

Next, and while this sounds ridiculously simple, she encouraged us to eat, stay hydrated and take pit stops as often as we needed. Here’s why: Snacking and keeping our blood sugar at normal levels helps reduce anxiety and increases concentration. Staying hydrated helps us stay focused and decreases brain fog, and while we climbed (it got much more difficult before it got easier), staying focused was essential. And, allowing ourselves to urinate (rather than holding it) truly caused a sense of relief and Kim needed us to be as comfortable on the mountain, because not only would that allow us to stay focused on the tasks at hand, it would keep us safe.

Kim’s final wisdom nugget that left the greatest impression on our experience was when she reminded us that whether or not we quit or kept going, a “feel good” chemical response in our bodies would occur. In the event we were to quit, we would feel safe, relieved and out of danger, therefore our body would release serotonin. On the flip side, if we finished what we started, we would experience an endorphin rush and feel a true sense of euphoria. Kim’s point was that either way, both of these responses feel good and when the next similar opportunity were to present itself, we would more than likely choose the same path. In other words, as a result of stopping before we accomplished our goals or finished what we set out to achieve, life patterns are created. To Kim’s point, this is why she was respectfully relentless and would not let us quit. She knew that if we continued to persevere, work through our fears, fatigue and even anger, the result would be empowerment and excitement, which is most certainly what we all experienced. When it was all said and done and we were celebrating over beer and wine, we unanimously agreed that we were thankful we didn’t quit and completed the climb, and as we learned in this summer’s journal Be a Novel, Keep Moving and Stay Young, many of us agreed that climbing the Via Ferrata significantly reduced our risk of Alzheimers disease and increased our neuroplasticity.

So, what’s your Via Ferrata? Is there a “thing” in your life that you are avoiding starting or finishing due to fear? If there is, I encourage you to start by accomplishing smaller, attainable tasks, chores or goals that give you the satisfaction of finishing, as well as a good endorphin surge. Then, add on. Trying an iGnite class you’ve never taken is the perfect place to start, as is participating in our 12-Day Body Re-Boot that begins this upcoming Saturday.

All in all, fear is normal and without it, we’d be robots. However, what’s vital is our willingness to be a beginner and embrace challenges so that time and time again, courage can step in and we can experience life at its best.


Action Item:
Make the choice to be a beginner and embrace challenges. Start by accomplishing smaller, attainable tasks, chores or goals that give you the satisfaction of finishing as well as a good endorphin surge.


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Simple & Healthy Summer Supper

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Summer Supper Menu:

Wild Alaskan Salmon “Burgers” – purchasd at Costco

Homemade Baked Sweet Potato Fries

Avocado & Walnut Romaine Salad

Homemade Baked Sweet Potato Fries

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Prep Time: 15 minutes
Bake Time: 30-40 minutes
Serves 4
Ingredients:
2 large organic sweet potatoes
Olive Oil
Sea Salt
Pepper
Directions: Preheat over to 400. Wash, peel and cut sweet potato into fry-like size. Place fries in a bowl. Toss and coat with 2-3 TBSP of olive oil. Spread fries on pan. Bake for 15 minutes, then toss and flip fries over. Bake for another 15-20 minutes, until fries are crispy.

Avocado & Walnut Romaine Salad with Homemade Vinaigrette

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Prep Time: 10 -15 minutes
Serves 1-3
Ingredients:
One Organic Romaine Heart – chopped
Red Onion- 2 Tbsp – 1/4 C chopped
1/2 Avocado- chopped
1/4 C chopped walnuts or pecans
Optional: 1/4 C chopped strawberries, 1/4 C feta cheese
Vinaigrette:
1/4 C Olive Oil
1/4 C Balsalmic Vinigrette
1 tsp honey (raw and local prefered)
1 tsp dijon mustard
Directions: Combine all salad ingredients in bowl. Combine all vinaigrette ingredients on stovetop, simmer on med/high heat. Stir with wisk, remove from heat and toss on salad.

 

Class Highlight: Cardio Core Circuit

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Boost your cardiovascular endurance and strengthen your core while connecting with new and existing friends and having fun!

Jill Watts

by Jill Watts

Set in beautiful Bee Cave Central Park, each class starts with an exhilarating walk which allows time for social connection with the group.

The class continues with dynamic stretching and strengthening movements before moving into the cardio core circuit.

Cardio Core Circuit will greatly improve your core strength using multiple muscle groups while increasing your cardiovascular endurance.
DSC02992A variety of equipment is used including: BOSU, medicine balls, resistance bands and weights — making for fun and challenging circuits to keep you interested and engaged throughout the class.

I especially love planks and have over 30 variations of plank exercises to strengthen your core! I incorporate planks into every one of my cardio core circuit classes.
Having a strong core is important for:

  •  preventing injuries
  •  protecting your inner organs and central nervous system
  •  banishing back pain
  •  improving posture
  •  helping to perform all other exercises
  •  producing body changing results

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I would love for you to join me for this challenging and fun class! For moms with children, bring your jog stroller for the warm up, then enjoy the workout while your child plays by your side on the playground.

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Arugula, Brussel Sprout & Walnut Salad

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Arugula, Brussel Sprout & Walnut Salad

Salad Ingredients:

  • 3-4 Cups Arugula
  • 1 C Roasted Brussel Sprouts
  • 1 TBSP Dried Cranberries
  • 1 TBSP Pepita
  • 1 Bacon Slice Bacon Crumbles
  • 1/4 C Walnuts
  • Olive Oil
  • Sea Salt
  • Black Pepper
  • Vinaigrette Dressing

Vinaigrette Ingredients:

  • 2/3 C Olive Oil
  • 1/4 C Balsalmic Vinaigrette
  • 1 TBSP Honey
  • 1 TBSP Dijon Mustard

Mix all vinergrette ingredients in a pot. On stove top, heat on low, simmer and wisk. Upon simmer, remove from heat.

Roasted Brussel Sprouts:

Heat Oven to 400ºF
Cut Brussel Sprouts in half
Toss Brussel Sprouts in Olive Oil, Sea Salt and Pepper
Place Brussel Sprouts on cooking sheet and drizzle with Balsamic Reduction Vinaigrette
Bake for 30-40 minutes

Neissa Brown Springmann

by Neissa Springmann

Mix all Salad Ingredients together and toss with Vinaigrette. Be careful with the vinaigrette. A little dab will do you and you will definitely have plenty left over for your next salad.

10 Healthy Eating Recipe Sites to Kick off the New Year

The holidays are over, and it is New Year’s resolution time. Since most resolutions include eating healthy, the iGnite Leaders have created a great guide to help in this — their favorite go-to healthy recipe sites.  Eating better in the new year will be much easier with these creative recipes to keep you interested. We suggest subscribing to a few of these blogs in order to get daily inspiration and motivation. Here are our top 10 favorites:

  1. Skinnytaste.com  Provides delicious, healthy, low fat, family-friendly recipes. You can sign up to get new recipes sent to you several times a week. Check out the Top 25 Most Popular Skinnytaste Recipes of 2015 to get you going. 
  2. The Defined Dish Two Dallas-based sisters give you the dish about food, fitness and other happy and healthy lifestyle tips. Along with great recipes, the site includes workouts, fitness styling, music playlists and more.
  3. Plant-Based Pulse iGnite member Allison Quinones created this blog as resource for those trying to find a healthier lifestyle by providing delicious plant-based recipes. She strives to make all recipes as close to refined sugar and oil-free as possible. She is a wonderful resource and  periodically shares her recipes such as Breakfast Quinoa with Fruit on the iGnite blog.
  4. Connoisseurus Veg  This blog is written by a vegetarian who has a passion for cooking and sharing her favorite recipes.  Try the herb crusted whole roasted cauliflower – delicious!  
  5. AmyChaplin.com Amy Chaplin, author of “At Home in My Whole Kitchen,” inspires people to seek out local and organic vegetables, stock their pantries with nutrient rich whole food ingredients and to cook at home. Find beautiful, healthy recipes on her blog or follow her on Instagram.
  6. Elana’s Pantry A go-to website for easy, healthy, grain-free Paleo recipes.  Elana Amsterdam is the author of the New York Times Best Selling cookbook “Paleo Cooking from Elana’s Pantry.”  Her site even includes pizza, donuts, and other treats made the healthy way! 
  7. Greatist Daily Greatist covers all things healthy and makes it easy to navigate throughout their site — categorized by quick breakfasts, make-ahead meals, detox recipes and more.  Get their daily email with Greatist’s top health tips, workout ideas and delicious recipes.
  8. Oh She Glows One of the most popular vegan recipe blogs around featuring over 500 healthy recipes by Angela Liddon. Her goal is to inspire you to embrace more plant-based foods in your diet without feeling deprived. Most recipes are gluten-free and many are allergy-friendly. 
  9. Against All Grain  Paleo recipes to make you feel great created by Danielle Walker. She is the author and photographer of the New York Times Best Selling cookbook “Against all Grain.”  Use her Costco Paleo Shopping List as a great resource. 
  10. Naturally Ella Created by Erin Alderson, the blog focuses on seasonal vegetarian recipes that are pantry-inspired. Her goal is to keep the recipes simple, fresh, and exciting for the entire family. Her tex-mex inspired recipes are definite crowd-pleasers.

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*Food photography by Allison Quinones of  Plant-Based Pulse