Archive for Blondes Have More Run


Hydro Inertia Training: An Up and Coming Fitness Trend in 2017

The most common type of training that many people do, including myself, is using static loads. The weights we’re lifting never really shift or tilt without us making it do so.  But this makes applying this type of training to real world scenarios rather difficult.

Imagine taking your dogs (who, if they’re anything like mine, pull like crazy) for a walk and trying to handle their leash.  Or for you parents out there, imagine picking up a flailing or wiggling child.  Imagine a police officer attempting to restrain an assailant, who is most definitely not just a static load.

The Up and Coming Fitness Trend for 2017 is Hydro Inertia Training with the Surge #ad

In real world scenarios, the things we need to exert force on are often times not static.  They are constantly moving and shifting in weight.  So how do we train for that?

Cory Jones, creator of the Surge, found a way.  In his occupation as a firefighter, he realized the need for training with dynamic resistance.  Holding a water hose or pulling people out of burning buildings was not something that static strength training had really prepared him for.

The Up and Coming Fitness Trend for 2017 is Hydro Inertia Training with the Surge #ad

Active Resistance

The Surge is a hollow tubular structure with handles.  You fill it with water to whatever level you want, so you decide how much you want it to weigh.  The Surge uses active resistance, which “describes an exercise with a reactive shifting resistance, causing disruptions to the anticipated normal movement path of the exercise.”

Dynamic-Fluid Resistance (DFR)

Hang on now because we’re about to get all science-y up in here!  We’re going to talk about the difference between water resistance training and other forms of active resistance training, like sandbags.  Water molecules are strongly attracted to each other. “Unlike sandbags, the water in the Surge never truly settles.”  The water is always in some kind of motion, which you, the user, has to counteract. “The participant must execute their specific exercise while also continuously adjusting to accommodate for the constantly shifting water mass inside the Surge.”  With the surge, you are always working to stabilize the weight, in addition to performing the actual exercise.

Benefits of Training with the Surge

  • Greater balance, stability and coordination
  • Improved fundamental movement skills
  • Greater body awareness and postural control and movement efficiency
  • Improved performance and reduced injury risk.

Hedstrom Fitness, maker of the Surge, is offering us a discount code for 25% off all Surge/Kamagon products!  The code is SPHF25, and it is valid from January 20th, 2017-February 28th, 2017.

Watch the video below for Sweat Pink’s Friday Five Moves!

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Asian Salmon Quinoa Bowl

Full Disclosure:  I received a free sample of Kikkoman soy sauce mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by Kikkoman and am eligible to win prizes associated with the contest. I was not compensated for my time.

Why does soy sauce get such a bad rap?  Perhaps it really isn’t that bad for you.  Perhaps…now bear with me here, perhaps it’s actually a healthier option!  Say what.

Asian Salmon Quinoa Bowl

You heard me.  Could soy sauce really be…healthy?  I’m here to blow your minds and tell you, yes actually, it can be!  Hear me out here.  Consider this:  Swapping 1/2 tsp of Kikkoman Soy Sauce for 1/2 tsp table salt actually reduces your sodium intake by 1,000 mg!

Asian Salmon Quinoa Bowl

In other words, using Kikkoman Soy Sauce in recipes in place of salt can reduce the amount of sodium in your favorite recipes.  Not only that, but soy sauce offers a flavor like no other.  That savory, salty flavor we all love in soy sauce is called umami, which enhances the palatability of foods.

Asian Salmon Quinoa Bowl

Finally, we’ve found a way to reduce sodium intake without sacrificing flavor.  If you ask me, we’re actually reducing sodium while enhancing the flavor.  Win-win, baby!

Asian Salmon Quinoa Bowl

Asian Salmon Buddha Bowl


  • 2 3-4 oz salmon fillets
  • 1/2 cup edamame
  • 1 cup cooked quinoa
  • 1/2 cup purple cabbage
  • 1 cup snow peas
  • 1/2 cup matchstick carrots
  • 2 T. Kikkoman Less Sodium Soy Sauce
  • 2 t. pure maple syrup
  • 2 t. ginger paste
  • 2 garlic cloves, minced
  • 2 T. sesame seeds
  • 2 T. chopped scallions (for garnish)


  1. Preheat oven to 400 degrees. Line a baking sheet with aluminum foil and spray with a non-stick cooking spray.
  2. In a small bowl, whisk together the Kikkoman soy sauce, maple syrup, ginger, and garlic. Pour half of the mixture in a ziplock bag large enough to hold the salmon fillets. Add the salmon fillets and allow the fillets to marinate in the mixture for 30 minutes in the refrigerator. Heat the other half of the marinade in a small pot over low heat.
  3. Place the salmon on the baking sheet and bake at 400 degrees for 15-20 minutes or until the salmon is cooked through.
  4. While the salmon is baking, steam the snow peas in a covered pan with a little bit of water.
  5. Heat the quinoa (if not already warm from cooking it) and divide the quinoa between two bowls. Add half of the purple cabbage, edamame, carrots, and snow peas to each bowl.
  6. When the salmon is done, place the salmon fillets on top.
  7. Drizzle the leftover soy sauce marinade over each of the bowls.
  8. Top each bowl with 1 T. of sesame seeds and 1 T. scallions.
  9. Serve and enjoy!

Do yourself a flavor…I mean favor…and make this recipe!  In fact, make a few batches because I guarantee you, you’re going to want it again and again and again!

Like this recipe and want to save it for later?  Pin the image below!


I’m also linking up with Ann Marie at FitFoodieMama, Esther at Chocolate Runner Girl, and Farrah at FairyBurger for their Foodie Friday linkup!

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What I Ate Wednesday on the Tone It Up Nutrition Plan

I’d consider myself a nutrition expert.  I’m not going to be shy about it.  I do know a lot.  I do a lot of research and self-teaching. I’m a nutrition coach and you’ll hear me talk nutrition on my blog too.   Yet, I’m following a pre-made nutrition plan?  Whaaaa…?

I know, you’re probably a little confused.  So here’s why I am currently following the Tone It Up’s nutrition plan for their current Six Week Challenge.

Every now and then when I feel like I really need to get back on track with my diet due to too much snacking, a few too many bites and tastes of my guilty pleasures, you know what I’m talking about.  Now that the holidays are over, I definitely did my splurging in the eating area and ready to get my rear in gear!

I find that following a pre-made nutrition plan is what helps me get back on track.  It doesn’t matter who it’s made by, but as long as it aligns with my nutrition philosophy, I’m on board.  Just the idea of having a prescribed plan laid out for me makes me feel more organized and motivated.  Also having a slew of new recipes to make, gets me excited about nutrition again!

Usually after a couple weeks on the plan, I have my mojo back.  I am back in a more disciplined mindset of three solid meals a day with three snacks, and I stop following the plan and go with a more intuitive eating approach.

So without further adieu, here is what I ate in a day while on the Tone It Up 2017 Challenge nutrition plan.  Thanks to Jenn for hosting What I Ate Wednesday linkup.


The morning started off with a green Perfect Fit smoothie!  I followed this recipe that is actually available to everyone!
Tone It Up Nutrition Plan

Morning Snack

After a run and an upper body strength workout at the gym, I came home and had three egg muffins and some avocado slices.
Tone It Up Nutrition Plan


I had a really late lunch after getting back from teaching a spin class and then getting tea with a friend.  When I finally got home it was almost 3pm, and I was lucky that lunch was leftover butternut squash turkey chili from the night before.  All I had to do was put it in the microwave and it two minutes I could stuff my face! I also had some sautéed Brussels sprouts on the side (not pictured).  I am really loving this chili recipe, especially in these freezing temperatures we are having!

Tone It Up Nutrition Plan

Afternoon Snack

I guess because I waited so long to have lunch, I was really hungry.  Only an hour after eating my lunch, I had my afternoon snack of greek yogurt, blueberries and a little bit of Granola Factory Native Berry granola.

Tone It Up Nutrition Plan


Dinner was the Simple Salmon Bake on the plan, which is pretty much just salmon, asparagus, kale and carrots.  I suppose they call it the “Simple” Salmon Bake for a reason!

Tone it Up 2017 Nutrition Plan



Dessert was a couple scoops of Halo Top ice cream, but went unpictured!

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