Top 6 Nature Spots in Nuremberg

Nuremberg, like most European cities, has done a great job in providing necessary green spaces for the city residents to enjoy communal "backyards" throughout the cityscape. Each park has its own neighborhood and local vibe, all the while providing various unique aspects to Nuremberg's natural scene. These are my favorite free parks for you to enjoy during your time in Nuremberg!  

6. Archivpark

This beautiful wide open space that breaks up the northern mass of streets in Nuremberg is a relief to the senses. It has the largest children's playground, and plenty of benches to enjoy all the eclectic people watching and the pretty flowering trees. It has a very symmetrical layout, so everything is quite obvious upon arrival, and that serves to create a positive calming effect.

5. Cramer-Klett-Park

This cute and often overlooked park between the larger Wöhrder See and Stadtpark is perfect for a good read, yoga, or dog play date. It has nice sport and exercise areas, along with a decently sized kids playground. The highlight of this park is the peach-colored Marionette theater, which hosts puppet shows on Sundays during the winter months. The summer has its own highlight, of course, with the ground fountain going strong all day long for everyone to run around and through to cool off.

4. Rosenaupark

Rosenaupark has the most local feeling out of all the parks listed here. There is a cute café in one of the corners, and the other spaces are filled with families enjoying their free time. It has a bit more tree cover and foliage to provide some more exploration for visitors, but, of course, has the general Nuremberg welcoming charm.

3. Stadtpark

Nuremberg's main city park is huge! Several paths crisscross throughout the park on the upper east side of the city, and it is really fun to discover different parts of the park as you walk through it. Some highlights include the pond and fountain, the "kids' lane" play zones, and a variety of bridges and art spaces. There are a couple of cafés as well, and a community center putting on different events throughout the week and year.

2. Hallerwiese

This is the most hip spot you can go to hang out outside on the west side of Nuremberg. There is a bar and various food vendors are scattered around close by, and it is often populated by students and young adults. The general vibe of the field area is relaxed between friends sharing beers or a bottle of wine. The great thing about this park is that it is full of people well after sunset, and just a few minutes walk back into the heart of the city.

1. Wöhrder Wiese & Wöhrder See

The Wöhrder Wiese and Wöhrder See are undeniably the crown jewel of east Nuremberg's nature offerings. On any bright day, you'll find hundreds of families and friends enjoying sports, food and drink, and each other's company on the wide grassy meadow and nicely sized beach strand. My favorite part of the Wöhrder See is going out in the paddle boats on the lake itself. So when you want to alternate walking for "lake-bicycling," I personally recommend the unicorn or flamingo boats!

*BONUS insider tip: when you finish your tour here, I highly recommend grabbing an authentic West Coast Mexican dinner at Crazy Nate's Wöhrd just a few minutes north of the lake--tell Nate that you heard about it from Swags!*

All in all, Nuremberg has several [even more] wonderful walks to offer the nature lover in all of us, and you never have to leave the city! So swing by the grocery store, gather up your preferred picnic options, and find your favorite nature spot to relax at in Nuremberg, Germany. 

Top 6 Nature Spots in Nuremberg on GPSmyCity app

Find the rest of my navigational GPSmyCity app article cities HERE (newest) and HERE (older).

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7 Reminders How To Travel From Home

Yes, we are still very much house-bound, and it has almost been a year!

Alas, do not despair! I would hope that by now, we have all discovered our best ways to cope with the pandemic situation in our home life, relationships, and habits. I know we all haven't managed it perfectly (I doubt with the roller coaster of emotions, this would ever have been possible), but throughout the ups and downs, we are sure we have all learned a lot!

To encourage my fellow travel-lovers, here is a blog for us to remember how we can still "travel" from our homes. We don't know how long the pandemic will continue at this point, but we can focus on what we can control from home and how we spend our time. And I am not ashamed to say I am spending my time dreaming of new trips, new places, and new adventures!!!

1. Reading 

This is an obvious one, but it is still far and beyond the best way to travel to faraway lands while sitting on your couch. Books have been the starting point of travel for many of us since a young age, and are still there to comfort, encourage, and inspire us! Grab your favorite travel re-read, or hit up an online bookstore to journey to somewhere you have never been before. If you really want to get into it, create a low-key travel book club with some friends and send each other voice messages or videos talking about the book (another alternative is to do a zoom book club, but I think we are all a bit burned out from zooming at this point).

We've all got eBooks to share and explore! 

Swags' eBooks & Resources

2. Recording Vlogs

It does take the right combination of personality and ego to makes these public, but it is also totally okay to keep video logs as your own personal video diary. You can talk about how you're feeling, all the things you're doing (or not doing) everyday, and speak freely about what you wish you were doing instead. Maybe once you have recorded a few and re-watched them, you will realize that someone may actually benefit from sharing time with your "confessional," and you could decide to publish your vlogs after all!

You can check out my Bible reading vlogs here: 

"Bible w/ Swags"

3. Re-discovering Local

If we have not become professional walkers in our neighborhoods by now, we have some serious catching up to do. Sure, our local hangouts like restaurants and bars might not be fully functional, but the streets and nature are always open! I have spent more time admiring architecture and wandering around forests this past year than I ever thought I would. It's a lot of open time to think (or even talk, when walking with a friend or partner) and really observe our actual surroundings. Wherever we live is also considered a travel destination for people not from there (yes, even Vilsbiburg!), so it is worth the moments to appreciate where we got stuck during the pandemic are blessed to live.

4. Re-evaluating Routines

I honestly doubt anyone's life looks exactly the same as it did in February 2020. When the pandemic locked us down in mid-March, I quickly adapted into a daily routine of communicating with clients/family, exercising, writing, and preparing myself and my teams for the next steps. By mid-April, I changed jobs and everything went haywire. All that to say, I know how hard it is to create and maintain a routine without the structure of consistent work or a social life. I had really low motivation to workout for several months, and my jeans were a rude reminder. 

When we locked down again in Germany in November, I vowed to myself that I was going to come out of this lockdown better instead of worse. It is still a work in progress, but I am now energized and optimistic, and getting in my reading, writing, and exercising everyday!

5. Refining Packing Skills

I KNOW not everyone is obsessed with packing perfectly as I am. But what better time to practice minimalism than when you have free time on that free weekend with nowhere to go? I have already sifted through my closet to pick out the clothing I haven't worn as much to retire on my next trip (summer?). I have always found that the easiest way to pack light is to start with a smaller bag. So, if you're looking for a quirky challenge in the next weeks or months, I challenge you to take your smallest rolling suitcase and/or a medium-sized backpack and pack it as if you're going somewhere for a long weekend. I think you can pleasantly surprise yourself with how much less you can actually pack! If you want to take it literally a step further, take whatever you have packed and go on that daily walk around your neighborhood to see if the weight and manageability of the bag is sustainable with long periods of movement.

Backtrack into my favorite ways to pack with my 

Pack & Plan series!

6. Re-visiting the Past

This may seem like a nostalgic cop-out, but we have all taken thousands upon thousands of photos during our trips in order to... forget about them?! NO! We took those pictures to remember, and if we cannot travel now, that does not negate the travels we have already enjoyed! Dig deep into your archives and make it a daily or weekly "adventure" to setup the pictures in each folder as a slideshow (usually just a button in the folder options, or also a button in Facebook albums) and really go back in time to that wonderful trip. True, it may make us miss the ability to travel a little bit more, but the memories will also nourish us with all the emotions and stories we had experienced then and bring us some fresh perspectives and laughs even now.

2011 nostalgia at it's finest: #SwagsFirst3Months series on Instagram

7. Relaxing

I mean, a lot of vacations have the sole purpose of relaxing! We try to find local spas to relax in when we visit other cities, so guess what our bathroom has become! It was easy to find nice candles, soaps, massage oils, etc., and we made our basic bathroom its own oasis. Just because a place is ordinary or familiar, doesn't mean we can't use our own imaginations and creativity to make it somewhere extraordinary and somewhere we look forward to spending time.

I have planned some trips to the USA for the spring... fingers crossed that they can actually come to fruition!

What other ideas do you have for "traveling" from the comforts of home? 
Do you have any actual trips planned for 2021 yet? 

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Week 1: Home Volleyball Workouts

Or "Home Volleyball Workouts During CoVid-19 AKA The Unprecedented Off-Year."

Hey Leute.

So basically, in just a couple of days since we've all been ushered into the Zombie Apocalypse, I've got sad and bored volleyball players who need something to do.

I know -- trust me, I KNOW (I changed my entire life for this) -- that a main reason we love volleyball is because of the team dynamic and our teammates. Practicing and playing games are fun because we are working together toward a common goal, pushing and supporting each other, all the while wearing The Winter Bikini (AKA volleyball uniforms).

ANYWAY, here are links, ideas, and all the ways I have trained in the off-seasons. By myself. In my house. For at least 15 off-seasons. So, if you REALLY miss volleyball, and at least have a medium-sized sports ball (soccer balls, basketballs, and even handballs can suffice) in your home, just commit to these training ideas, and you'll get a semi-pro contract next season!

[OK, maybe it won't work as well as it did for me, but these ideas will keep you up to speed and you'll be working on fine-tuning and be ready when practices do start again. ;)]

FOR PRO PLAYERS

See Pro Player Timeline posts and go straight to summer info.

The key to working out at home is creativity and resourcefulness. Start looking around your house for actual athletic equipment you do already have (jump rope, Theraband, exercise ball, foam roller, yoga mat, hand weights, medicine ball, etc.).

Then take another look. Canned food, stretchy belts, heavy boots/shoes, water bottles, towels, even FURNITURE. Anything that could be substituted for its sport variation can achieve nearly the same effect and results. Oh yes, and have you ever heard of STAIRS?

View this post on Instagram

10x "Euro Walk" up/down. Run up every step. Run up every other step. Hop every step. Hop every other step. 20 Quick Feet on bottom step. 5 Step-ups each leg w/ Overhead Press 5 lb. weights. Do this under 5 minutes, 1 minute walking break, 4 sets. Paying to exercise is overrated. #theworldisyourgym #14stepprogram #saveyourmoneyandyourtime #findyourworkout #athletesabroad #SwagVilUSA

A post shared by Christy Swagerty (@whatupswags) on Jul 24, 2014 at 3:21pm PDT

If you want specific core, arm, or leg workouts you can do at home, please message me directly via Instagram. If enough of you message me, I will probably make another post for those kinds of home workouts.

YOGA/MOBILITY

Here are 2 Yoga routines that I've used with my 

Dritte Liga team targeting shoulders, back, hips, and knees. 

We didn't have any injuries during that season and got 1st place!

Setting Circuit 

(Make it more challenging by doing the repetitions in a row. 

So if you mess up, start over at 0.)
See another variation HERE.

20 forward/backward hip circles: see video

5 elevators: while continually setting small sets, start standing up 

and transition to laying down and back up to standing to count 1.

50 wall sets + 50 on left foot + 50 on right foot

50 1s-3s (Auf - Schuß) against the wall: set a 1 (short set) 

to yourself, then a 3 direct against the wall.

20 wall setting sit-ups: set continually against
a wall while also doing sit-ups, see video.

50 front-under: see video

50 scissors: see video

5 elevators combined with front-under & scissors

*You can imitate several of these same wall exercises with forearm passing.*
*Setters should be setting 500-1000 sets per day.*

Ball control activities can be "boring," but every correct contact invested makes a huge difference on the court. Any great player will tell you that they do the same things over and over again. Tens of thousands of times. It's not boring when you understand the repetition is an investment in perfecting your game performance. So be mature about your love for the game and get your reps in when nobody is watching or pushing you.
Push yourself if you truly want to be great.
For serving/attacking, practice movements with throwing a tennis ball into the wall and ground at different angles.

Footwork Circuit 

(please message via Instagram for more details)

2x10 lateral forward/backward jumps

3x20 line reach jumps

2x3x6 base to 1-step block no-jump (1/A/ß)

2x3x6 base to 3-step block no-jump (2/4/S)

3x3x4 base to 1-step block, land to open (1/A/ß)

3x3x4 base to 3-step block, land to open (2/4/S)

View this post on Instagram

A post shared by Christy Swagerty (@whatupswags) on May 1, 2015 at 8:18am PDT

Jump Circuit 1

SEE VIDEO

(set under 1 min/30 sec rest/3 sets)

10 step squat jumps

5 burpees

6 standing jumps

7 sumo squats

8 scissor jumps

9 3-count jumps

Jump Circuit 2

(set under 2 min/45 sec rest/3 sets)

20 squat jumps

20 1-leg step hops (Left & Right)

20 quick jumps (Front & Back, Left & Right)

10 max block touches

5 approaches x 3 (normal, attack cross body, attack away body)

*with 1 kg weights or even canned food is best!

So, ENJOY. And remember: ONLY BORING PEOPLE GET BORED!!!

For all of my daily updates during the CoVid-19 quarantine, please click here.

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Live Well 2019: December

Welcome to the final installment of the renewed guest post series of Live Well 2019, thanks to my dear friend/client/Bible study buddy, Sarah! The previous stint of fabulous Live Well guest posting was done by my sister, Lindsay Wampler, from 2016-2017.

This time around, we posted once a month for the year of 2019, in tandem with The Pro Player Timeline posts.

Sarah Blomgren is another California-Christian-Volleyball-Crazy who has played in England, Finland, Serbia, and is now in Spain. Sarah adds a deeper dimension to being a professional athlete abroad with her commitment to maintaining a plant-based diet based on vegan guidelines, developing her professional profile, and growing as an athlete and person.

Sarah and I met through Elite Volley, and we have been a part of Athletes in Action online Bible study groups for professional athletes overseas. It only seemed fitting for us to also share our idea space for 2019 to better equip and encourage our fellow athletes and expats abroad!

Inspiration

We have been going through the book of Acts in our pro volleyball Bible study group, and it has been so great! Acts is about the beginning of the early Christian church where we see the first Gospel preaching from Jesus' disciples. There is so much encouragement in this book for current believers in Christ. It is challenging and convicting as well, as far as the formation of the body of Christ and how far we have drifted from that in some ways.

Last week we read Acts 10 and the big takeaway I got from it stemmed from verses 34-35 when Peter says, "I now realize how true it is that God does not show favoritism, but accepts from every nation the one who fears him and does what is right." I love this picture of inclusion; God had this idea from the beginning, and it will come to fruition when Jesus comes again and we will see a multitude of people from every tribe, every nation, every tongue, gather together and praise the Lord. (Revelation 7:9)

Dig Deeper Recommendation

At this point y'all should know I love me some podcasts. I found a new one, called Sheologians. (Get it?? Like Theologians, but they are females. I think it's clever.) Anyway, I have listened to a few episodes and these two women are very insightful and Biblically sound in their doctrine. They are super relatable and funny. They are from the Christian reformed camp, so some of their stances really intrigued and challenged me, but I think it's good to hear all sides of issues. They are also connected to Apologia studios, which is a Christian Apologetics media platform that has amazing content.

Stay on-task and motivated throughout the month for FREE!

Smoothie Mix Master

Vegan Peppermint Patty Smoothie
We have got to get in the holiday spirit, so if this doesn't get you there, then you might need to bump up your Christmas Spotify playlist and string up some twinkle lights.

1/2 cup full fat coconut cream
1 ripe banana
2 Tbsp raw cacao powder
Handful raw spinach
Few mint leaves
1 medjool date
1 Tbsp peppermint extract
1/2 tsp of each: ground ginger, cinnamon, nutmeg

Mobility Move

We are going ALL OUT for this last month with some total bod mobility! And if you want to get in the Christmas spirit for the month of December, just throw on a Santa hat as you do these moves! Okay, for this one you will need a long stick (or in the strength & conditioning world, a "dowel"). I love warming up for volleyball practice or a weights session with the dowel because of its multipurpose use -- you can hit all the major areas. Some of these include: shoulders, thoracic spine, hamstrings/quads, hips.

Hard to explain all these movements, so here are a few pictures:


^Shoulders (I also rotate in a circle as well as front to back with the dowel)


^Thoracic spine with a lunge

^Overhead squat with dowel (great for working on squat technique without weight)


^Prone, overhead lift-offs (with straights arms at the start, lift the dowel and squeeze shoulder blades down as you pull the dowel behind your back to the base of your neck and then slowly back to starting position)


^Good mornings (great hamstring activation)

Plant-Based Meal

We got options this month! I may have mentioned one of my favorite food bloggers, Rainbow Plant Life, before, and I will mention her again. In the spirit of the holidays, she put together a list of 30 different recipes to impress your whole fam with totally vegan food. Hers is specified for Thanksgiving (classic American holiday), but I think the flavors and ideas are universal for all winter holiday dishes.

My personal favorite that I will most definitely be making for my family this Christmas is the Wild Mushroom Stuffing. But if you give any one of these a try, you will not be disappointed!

Vegan Snack/Treat

Biscoff Banana Cake Brownies
This one I completely created off the top of my head and didn't measure (classic me) or write down what I used (also classic me), but they were a hit at my Bible study group so I will attempt to remember the recipe so y'all can recreate it.

Crust:
Biscoff cookies
Vegan butter (melted)
*Combine in food processor until crumbly crust forms and then press into a parchment paper-lined brownie pan. Then place in fridge to cool when making the rest.

Dough:
Mashed banana
Coconut oil
Peanut butter
Tahini
Soy milk agave
Vanilla extract
*Combine in medium-sized bowl
Oat flour (or flour of your choice) ((I think I combined oat & whole wheat flour))
Baking powder
Pinch of salt
Maca powder
Cinnamon
*Add to wet ingredients and pour over the cooled crust
*Sprinkle crushed Biscoff cookies on top
*Add chocolate chips if you want (I will do this next time)
*Bake at 375 for about 10-12 minutes

ABOUT THE AUTHOR

Hey, friends. I'm Sarah. In addition to what Christy mentioned above, I played indoor and beach volleyball in college at The University of South Carolina where I earned my bachelor's degree in Exercise Science. I then went on to get my master's degree in Clinical Exercise Physiology and continued my volleyball career at Northumbria University in Newcastle, England. My first pro season was in Finland, then in Serbia, and now I'm playing this season in Spain.

Since then I've become 100% plant-based (vegan) and I absolutely love this world of plant-based nutrition. One fun fact about me would be that I have an obsession with doughnuts! No, not like Krispy Kreme; like actual artisan, small-batch, crazy flavor doughnuts! I try to use all my traveling as an excuse to visit doughnut shops around the world. Besides that, I love Jesus and I'm just here to figure this thing called life out the best I can through His eyes.

Connect with Sarah on Facebook, Instagram, and her website.
You can contact her directly via email for more information on Juice Plus+® sarahblomgren[dot]provolleyball[at]gmail[dot]com.

Let us know in the comments below if you try any variations of these delicious recipes, yoga moves, or have the chance to check out Sarah's recommendations!

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Live Well 2019: November

Welcome to the renewed guest post series of Live Well 2019, thanks to my dear friend/client/Bible study buddy, Sarah! The previous stint of fabulous Live Well guest posting was done by my sister, Lindsay Wampler, from 2016-2017.

This time around, we will post once a month for the year of 2019, in tandem with The Pro Player Timeline posts.

Sarah Blomgren is another California-Christian-Volleyball-Crazy who has played in England, Finland, Serbia, and is now in Spain. Sarah adds a deeper dimension to being a professional athlete abroad with her commitment to maintaining a plant-based diet based on vegan guidelines, developing her professional profile, and growing as an athlete and person.

Sarah and I met through Elite Volley, and we have been a part of Athletes in Action online Bible study groups for professional athletes overseas. It only seemed fitting for us to also share our idea space for 2019 to better equip and encourage our fellow athletes and expats abroad!

Inspiration

Last week, we had a guest speaker at church. He was discussing Mark 4:35-41, when Jesus calms the storm. One thing the speaker said that stood out to me was, "If you had a friend that lied to you as much as fear did, you wouldn't still be friends with them." Fear robs us of all joy. And so I am challenged to not let fear win in my life. Jesus knew about the storm, he knew he could handle it, but the disciples were so afraid they couldn't see past their fear. We should be encouraged to know that, as Christ followers, Jesus is in our boat, and He has power over every storm in our lives.

Smoothie Mixmaster

I don't know if you've ever put avocado in your smoothie, but if you are looking for a super creamy and decadent texture, then you have to try it out on your next smoothie! I personally think it goes best with a chocolate-peanut-butter flavor vibe. But you can add it to any smoothie or "nice cream" bowl.
1 frozen banana
1 handful frozen raspberries
1/2 peeled avocado
1/3 cup full-fat coconut cream
Plant milk of choice
Heaping tbsp cacao powder
2 medjool dates
Dash cinnamon
Scoop of natural peanut butter
Blend it all up!

Dig Deeper Recommendation

I'm reading a book that my amazing new friend just loaned to me. She is leading our women's Bible study group here in Barcelona and she is such an encouragement and a blessing. The book is written by her friend who was once a professing atheist and then had an encounter with Jesus and became a Christian. It's called Finding An Unseen God by Alicia Britt Chloe. Her personal story of finding Jesus when she wasn't even looking for Him -- in fact, when she was opposing Him -- is super insightful. It is a great example of the many ways in which God gets our attention and calls us back to Himself. She also does a good job of explaining the mindset of an atheist and how we, as Christians, can love on them well.

Stay on-task and motivated throughout the month for FREE!

Plant-Based Meal

Who doesn't love avocado toast?... all my Millennials stand up! But for real, it's a great breakfast option if you're in a hurry in the morning. Due to enzymatic activity, our body craves fats and carbs in the morning and the shift to more protein later in the day. That is why it's crucial to break-the-fast with good wholesome carbs and fast (hence why avocado toast is a good choice). Your bread choice is crucial here, because you want to stay away from the processed/refined grains like white bread, which digest super fast, but don't last and can play a role in chronic inflammation in the body. Whole grain breads are way better because they are less refined, meaning they don't take out the germ of the wheat grain which is the actual source of fiber in the plant. And all Americans need more fiber in their diets! I know I'm getting a little science-y, so I'll just give you this awesome recipe that I like:
2 slices whole-grain sprouted wheat bread
Half an avocado (or more depending on the size of the bread slices)
Handful of sliced mushrooms
Tamari
Salt & pepper
Red chili flakes for a kick of heat
*Sauté the mushrooms in the tamari sauce with the spices
*Assemble: smash the avocado on the toast, lay the mushrooms on top, and BOOM!

Mobility Move

Lately, I haven't been doing structured yoga because I've been learning about the history and purposes of yoga that originated in New Age ideas which go against everything I believe as a Christian. This is a common topic among Christians who like to stretch and enjoy the physical benefits that yoga offers, but wonder should Christians practice yoga? 

Rather than a yoga move, today I will explain a mobility move that I do a lot to release my lower back and quadratus lumborum (QLs). All you need is a lacrosse ball (or a tennis ball if you are more sensitive or just starting out with mobility).

*Lay on your back and lift your legs to a 90 degree bend in hip and knees, place them on a coffee table, end of your bed, chair, something to rest them on.
*Take the lacrosse ball and place between the floor and our back, starting on either side of your spine, mid-back (just where the ribs end).
*Lay on the ball and BREATHE! This is the huge key (it will tell your muscles that this ball is not a threat and after 4-5 breaths they will relax and the ball will go deeper).
*Work your way down your back until the base of the pelvis (butt).
*Feel where you are the most sore/tight/uncomfortable, and when you find that spot, stay on it and breathe.
*After you do both sides of the spine, get out of that position and do a traditional back stretch of your choice to finish it off.

Vegan Treat

I made the most delicious vegan version of Reece's cups the other day! (But minus the peanut butter!) I know, you're thinking if it doesn't have peanut butter, is it even a Reece's? The answer is: not really -- haha! But I bought these cute little rubber Reece's cup molds for 2 Euros, so on the outside, they look just like Reece's, but on the inside, they are a delicious random mix of goodness. Here's what I stumbled upon using what I had in my kitchen:
1 bar of vegan dark chocolate
2 medjools dates
Few Tbsps of tahini
Little bit of agave syrup
Shredded coconut
Finely chopped walnuts
Little bit of coconut cream I had leftover (just a splash for moisture)
*Food process everything except the chocolate
*Melt the chocolate in a double boiler (put some water in a pot, put a glass bowl over it so the chocolate melts slowly) ***DON'T MICROWAVE THE CHOCOLATE!!
*Fill the Reece's mold half way with the melted chocolate and freeze for about 40 minutes
*Fill with the mixture and flatten
*Freeze again for about 20 minutes
*Use the rest of the melted chocolate to cover everything up
*Freeze again
*Peel the rubber mold off and BOOM, do-it-yourself Reece's!
(Obviously you can put whatever you want in the filling (classic peanut butter, jelly, more chocolate, whatever!)

ABOUT THE AUTHOR

Hey, friends. I'm Sarah. In addition to what Christy mentioned above, I played indoor and beach volleyball in college at The University of South Carolina where I earned my bachelor's degree in Exercise Science. I then went on to get my master's degree in Clinical Exercise Physiology and continued my volleyball career at Northumbria University in Newcastle, England. My first pro season was in Finland, then in Serbia, and now I'm playing this season in Spain.

Since then I've become 100% plant-based (vegan) and I absolutely love this world of plant-based nutrition. One fun fact about me would be that I have an obsession with doughnuts! No, not like Krispy Kreme; like actual artisan, small-batch, crazy flavor doughnuts! I try to use all my traveling as an excuse to visit doughnut shops around the world. Besides that, I love Jesus and I'm just here to figure this thing called life out the best I can through His eyes.

Connect with Sarah on Facebook, Instagram, and her website.
You can contact her directly via email for more information on Juice Plus+® sarahblomgren[dot]provolleyball[at]gmail[dot]com.

Let us know in the comments below if you try any variations of these delicious recipes, yoga moves, or have the chance to check out Sarah's recommendations!

Continue »

Live Well 2019: October

Welcome to the renewed guest post series of Live Well 2019, thanks to my dear friend/client/Bible study buddy, Sarah! The previous stint of fabulous Live Well guest posting was done by my sister, Lindsay Wampler, from 2016-2017.

This time around, we will post once a month for the year of 2019, in tandem with The Pro Player Timeline posts.

Sarah Blomgren is another California-Christian-Volleyball-Crazy who has played in England, Finland, Serbia, and is now in Spain. Sarah adds a deeper dimension to being a professional athlete abroad with her commitment to maintaining a plant-based diet based on vegan guidelines, developing her professional profile, and growing as an athlete and person.

Sarah and I met through Elite Volley, and we have been a part of Athletes in Action online Bible study groups for professional athletes overseas. It only seemed fitting for us to also share our idea space for 2019 to better equip and encourage our fellow athletes and expats abroad!

Inspiration

Found an awesome church here in Barcelona called International Church of Barcelona! They are an English speaking church but offer audio messages in Spanish and we sing some worship songs in Spanish. I've met some cool people there already and I'm super encouraged to see the friendships that will develop this year. Anyways, one of the pastors started off a sermon series in the Gospel of Mark this past Sunday, and it was so good, I have to share some thoughts.

First, the book of Mark was written to Roman people. People who were used to kings taking their authority by force, by actions, by doing. So Mark, in his writing style, doesn't dance around topics, he doesn't frolic through the teachings of Jesus; but more so, he shows the actions of Jesus. The Romans were not a "tell me" type of culture, they were a "show me" type of culture, and that's exactly what Mark does in his gospel account of Jesus.

Second, the first thing Mark does in Mark 1:1 is introduce Jesus and "the Messiah" and the "Son of God." Two attributes that would have been a crazy accusation for the Jewish people at that time. But Mark chose those descriptions because he knew who Jesus was. The question posed by the pastor on Sunday was this: "Who do YOU say Jesus is?" That stuck with me. Is He just some great teacher? Some moral example? The Savior of the world and the Redeemer of your soul? Let's ponder that this week as we reflect on our perception of Jesus compared to who He actually was and is!!

Smoothie Mixmaster

Have you ever made a Black Smoothie?? Well, if you use activated charcoal, you can! Activated charcoal is typically made from burning peat, coconut shells, bone char, olive pits, or a few other things at a high temperature thus "activating" it. Meaning it is more porous than regular charcoal. (I use the ones made from coconut shells insuring it is vegan and from a natural source.)
*more about Activated Charcoal*
Some benefits of consuming activated charcoal are: emergency poison treatment, possible reduction in cholesterol, teeth whitening, gas bloating, hangover prevention, and more.

Recipe: Dr. OZ Show
1 tsp chia seeds
2 cups chilled almond milk
1 cup frozen blueberries
1 cup kale
1 ripe banana
1 Tbsp peanut butter
1 Tbsp agave syrup
¼ tsp activated charcoal powder

*blend and enjoy the detoxing effects of charcoal!!
**Heads Up: do not take medication 90 minutes before or after drinking! It is really good at absorbing from the GI tract, so it will minimize medical effects/purposes.

Dig Deeper Recommendation

I recently came across a documentary called The American Gospel: Christ Alone. I highly recommend checking it out, Christian or non-Christian. Going along with my Inspiration topic above, this film explains the truth of the gospel of Jesus Christ and why it is vitally important to understand the truth about who He is!

Stay on-task and motivated throughout the month for FREE!

Plant-Based Meal

Butternut Squash Fries by Eating Bird Food

Just in time for Fall, this recipe is easy and perfect for all things pumpkin/squash/comfort/Fall!
All you need is 2 ingredients: Butternut Squash & sea salt (or any other fall spices that spark your fancy)!

Pre-heat oven to 425°F.
Peel the squash. (optional)
Cut the butternut squash in half and de-seed it like you would a cantaloupe.
Cut it up into French fry shapes.
Try to make the pieces similar in size so that they finish cooking at the same time.
Place on a baking sheet lined with parchment paper or sprayed with nonstick cooking spray.
Sprinkle lightly with sea salt.
Place tray in your pre-heated oven and bake for 40 minutes or so, flipping halfway through baking process.
Fries are done when they are starting to brown on the edges and get crispy.
Serve with ketchup or your favorite French fry dipping sauce.

Yoga Move

Glute Bridge
This month's goal is to strengthen more so than stretch. Gluteal strength is key for alignment in the hips and spine. Glute bridges are simple but amazing; we don't always need to reinvent the wheel when it comes to exercise selection!

Tips: Rather than feet flat on the floor, I like to flex my feet so only my heels are on the floor because this actives my extensors in my shins; it's an easy way to engage more of your muscles. Also, slide your shoulder blades down, away from your ears, and together to open up your chest and allow more hip extension and, therefore, gluteal activation.

You can chose to do isometric hold for a period of time (30-40 seconds) and a few sets (3-4). Or do 10-14 repetitions, rest, and repeat for 3-4 sets. A more advanced variation is to do single-leg glute bridges! I love single-leg exercises because studies show that more unilateral work translates well to bilateral power! Cool! You can also add a Theraband around your lower thighs (right above the knees) and work to not allow your knees to collapse inward, this challenges your glute medius, a smaller but equally important muscle in the gluteal region.

Vegan Treat

This month I'm switching it up for a little more savory of a treat! Being vegan doesn't have to mean sacrificing cheesy spreads, especially when you can make them from scratch using whole foods and avoid processed crap. I have made mac n' cheese sauce before, I've also attempted to make actual vegan cheese (and failed), but this recipe is fool-proof!

From FIVESEC HEALTH: (she even has a plant-based meal plan app)
2 cups raw cashews (soak for a few hours and drain)
2 Tbsp nutritional yeast
2 Tbsp apple cider vinegar
2 Tbsp lemon juice
2 Tbsp water
1 tsp salt
Handful chopped chives (or other herbs to your liking)
*Everything goes in blender or food processor (except chives; mix those in after).
*Refrigerate for a while before spreading so it can thicken a bit.

ABOUT THE AUTHOR

Hey, friends. I'm Sarah. In addition to what Christy mentioned above, I played indoor and beach volleyball in college at The University of South Carolina where I earned my bachelor's degree in Exercise Science. I then went on to get my master's degree in Clinical Exercise Physiology and continued my volleyball career at Northumbria University in Newcastle, England. My first pro season was in Finland, then in Serbia, and now I'm playing this season in Spain.

Since then I've become 100% plant-based (vegan) and I absolutely love this world of plant-based nutrition. One fun fact about me would be that I have an obsession with doughnuts! No, not like Krispy Kreme; like actual artisan, small-batch, crazy flavor doughnuts! I try to use all my traveling as an excuse to visit doughnut shops around the world. Besides that, I love Jesus and I'm just here to figure this thing called life out the best I can through His eyes.
Ćao from Serbia!

Connect with Sarah on Facebook, Instagram, and her website.
You can contact her directly via email for more information on Juice Plus+® sarahblomgren[dot]provolleyball[at]gmail[dot]com.

Let us know in the comments below if you try any variations of these delicious recipes, yoga moves, or have the chance to check out Sarah's recommendations!

Continue »

Live Well 2019: September

Welcome to the renewed guest post series of Live Well 2019, thanks to my dear friend/client/Bible study buddy, Sarah! The previous stint of fabulous Live Well guest posting was done by my sister, Lindsay Wampler, from 2016-2017.

This time around, we will post once a month for the year of 2019, in tandem with The Pro Player Timeline posts.

Sarah Blomgren is another California-Christian-Volleyball-Crazy who has played in England, Finland, Serbia, and will now play in Spain. Sarah adds a deeper dimension to being a professional athlete abroad with her commitment to maintaining a plant-based diet based on vegan guidelines, developing her professional profile, and growing as an athlete and person.

Sarah and I met through Elite Volley, and we have been a part of Athletes in Action online Bible study groups for professional athletes overseas. It only seemed fitting for us to also share our idea space for 2019 to better equip and encourage our fellow athletes and expats abroad!

Inspiration

John 7:38 says, "Whoever believes in me, as Scripture has said, rivers of living water will flow from within them." These are the words of Jesus, and I take them to mean that whoever is a true follower of Christ, they will literally have these "rivers of living water" just pouring out of them. I think every person could have a different expression of these "rivers;" for some, it could be energy, love, compassion, positivity, etc. For others, it could be patience, kindness, generosity, truthfulness, etc. Ultimately, our faith should be pouring out of us like a river, in whatever way God has blessed us!

Smoothie Mixmaster

Tropical Breeze
Handful of frozen pineapple, mango, and guava
Orange juice (or water)
Unsweetened coconut flakes
Coconut cream
1 date
Squeeze of lime
*Blend it all up and suddenly you'll find yourself on island time!

Dig Deeper Recommendation

Okay, disclaimer: I haven't read this one yet but I'm super excited to dig into it! A Pilgrim's Progress by John Bunyan is an allegory that illustrates the highs and lows of the Christian's journey through life, and the ultimate reward: eternity with Christ. They have children's adaptations as well that are easy for kids to grasp and relate to, while exposing them to the Christian faith. A good friend not only recommended it to me, but gave me her copy. That's probably the sweetest gift, a book that has touched someone you respect. It also adds a little pressure to read it fast so you can tell them your thoughts, ha! Give it a whirl, I know I will!

Stay on-task and motivated throughout the month for FREE!

Plant-Based Meal

One of my favorite vegan food bloggers goes by the website name of Rainbow Plant Life! I recently was craving pancakes for breakfast, and I found her recipe that was unique, and not what one would typically think when pancakes comes to mind. So, of course, I had to give it a try. What was cool is that I didn't have quinoa flour (so I made my own, which was easier that you think). I also didn't have buckwheat or buckwheat flour, so I took a risk and subbed it for half almond and half coconut flour. (But I recommend you try to use her original recipe.)
It gave the pancakes a nutty and earthy flavor that cut through the usual sweetness of the sugar, maple syrup, etc. So give these bad boys a try!

Vegan Quinoa & Buckwheat Flour Pancakes

Yoga Move

The Double Pigeon Pose is a MUST for the hips! It can take several weeks/months to actually be flexible enough to do it properly, but it does slowly become easier. Eventually, both of your ankles will cross onto your knees and your hips will thank you for it.

From SublimelyFit.com

Vegan Dessert

These Simple Vegan Oatmeal Cookies are not too tricky to make, and can have raisins, cranberries, or chocolate chips added, of course!
1 and 1/2 cups (144g) Rolled Oats
1 cup (125g) All Purpose Flour
1 cup (80g) Dried Coconut (dessicated)
1 tsp Baking Soda
1/2 tsp Salt
1 tsp Cinnamon
1 cup (200g) Brown Sugar
1/2 cup (112g) Vegan Butter
3 Tbsp Golden Syrup (or Maple Syrup)
1 tsp Vanilla Extract
1 Tbsp Soy Milk

Preheat the oven to 350°F (180°C).
Add the rolled oats, flour, coconut, baking soda, salt and cinnamon to a mixing bowl and mix together.
Cream the vegan butter and brown sugar together and then add the syrup and vanilla.
Mix the dry ingredients into the wet ingredients by hand. Stirring until the mixture is very crumbly.
Add the soy milk and mix in. Check if you can roll some of it into a ball – it should be sticky enough to do so. It will still be crumbly and look almost as if it’s still too dry, but when you try and make a ball you’ll find it’s also very sticky. If it’s still too crumbly, add a tiny bit more soy milk until it’s sticky enough to roll into balls. When rolling, you’ll find that you’re more pressing them into balls than rolling, this is fine, press into a ball and then roll a bit to make it nice and round and even.
Place the rolled balls onto a parchment lined baking tray.
Bake for 15 minutes. The edges should be firm and the tops lightly browned. They will be soft but will firm up while cooling.
Remove from the oven and allow to cool for a few minutes before transferring to wire cooling rack to cool completely.Recipe borrowed from Loving It Vegan!

ABOUT THE AUTHOR

Hey, friends. I'm Sarah. In addition to what Christy mentioned above, I played indoor and beach volleyball in college at The University of South Carolina where I earned my bachelor's degree in Exercise Science. I then went on to get my master's degree in Clinical Exercise Physiology and continued my volleyball career at Northumbria University in Newcastle, England. My first pro season was in Finland, then in Serbia, and now I'll be playing this season in Spain.

Since then I've become 100% plant-based (vegan) and I absolutely love this world of plant-based nutrition. One fun fact about me would be that I have an obsession with doughnuts! No, not like Krispy Kreme; like actual artisan, small-batch, crazy flavor doughnuts! I try to use all my traveling as an excuse to visit doughnut shops around the world. Besides that, I love Jesus and I'm just here to figure this thing called life out the best I can through His eyes.
Ćao from Serbia!

Connect with Sarah on Facebook, Instagram, and her website.
You can contact her directly via email for more information on Juice Plus+® sarahblomgren[dot]provolleyball[at]gmail[dot]com.

Let us know in the comments below if you try any variations of these delicious recipes, yoga moves, or have the chance to check out Sarah's recommendations!

Continue »

Live Well 2019: August

Welcome to the renewed guest post series of Live Well 2019, thanks to my dear friend/client/Bible study buddy, Sarah! The previous stint of fabulous Live Well guest posting was done by my sister, Lindsay Wampler, from 2016-2017.

This time around, we will post once a month for the year of 2019, in tandem with The Pro Player Timeline posts.

Sarah Blomgren is another California-Christian-Volleyball-Crazy who has played in England, Finland, and is currently living and playing in Serbia. Sarah adds a deeper dimension to being a professional athlete abroad with her commitment to maintaining a plant-based diet based on vegan guidelines, developing her professional profile, and growing as an athlete and person.

Sarah and I met through Elite Volley, and we have been a part of Athletes in Action online Bible study groups for professional athletes overseas. It only seemed fitting for us to also share our idea space for 2019 to better equip and encourage our fellow athletes and expats abroad!

Inspiration

I've been coaching volleyball camps this summer with a company called Gold Medal Squared. They send us around the country to different high schools or clubs to put on a camp for a week. One of the unique aspects of traveling for camps is being housed by local families of the girls participating in the camps. I've met some really amazing people staying with host families; one lady in particular impacted my faith. After chatting, we discovered we both are Christians and began to share our stories. She had so much wisdom, it was amazing! She even sent me home with two books that I am starting to go through now. The one I'm reading first is an autobiography of a man named George Muller, an incredible man of God with such a cool story. In regards to this book, one critic, Dr. D. James Kennedy, wrote, "Readers will find their faith strengthened, their prayer life enriched, and their ministry expanded by the life and example of this man of God." I'm so excited to continue reading and discover these gems!

Smoothie Mixmaster

Oreo Cookie Shake
Coconut Cream *pour into ice cube trays and freeze vanilla bean pods or vanilla bean extract
1 date
cacao nibs
blend, freeze, thaw, and serve with vegan chocolate drizzle

Dig Deeper Recommendation

Anyone interested in volleyball (coaching, playing, or simply a fan of the sport) should listen to the Coach Your Brains Out podcast by Gold Medal Squared. They talk all things indoor and beach volleyball with some of the world's best coaches and athletes. Great info and very entertaining!

Stay on-task and motivated throughout the month for FREE!

Plant-Based Meal

Spaghetti Squash Pasta
Poke small holes in your squash, cover with tin foil, and bake for 20-30 minutes until the flesh is soft. Cut in half, then take a fork and scrape out the inside of the squash (will look like spaghetti noodles). Serve with pasta sauce of choice (I like a classic tomato & basil) and any veggies (I typically sauté mushrooms, onions, garlic, and broccoli).

Yoga Move

Mountain Pose or Tadasana
This is the foundation of all standing poses, and is great to have in your tool belt for resting or transitioning between moves or lows. Make sure to lift the heart, stand tall, and relax from the shoulders down, palms forward.

Vegan Snack/Dessert

Chocolate-Peanut Butter-Banana Bites
YUM! These are so good and so easy to make!
Slice banana into small slices, lay on baking sheet, and freeze for 1 hour.
While that's freezing, melt chocolate of choice (I do dark because it is typically vegan), then combine chocolate and coconut oil in a bowl, and microwave for about 20 seconds.
To Assemble: dollop peanut butter on the banana slices and drizzle chocolate over top.
Sprinkle sea salt flakes over each and freeze again.

ABOUT THE AUTHOR

Hey, friends. I'm Sarah. In addition to what Christy mentioned above, I played indoor and beach volleyball in college at The University of South Carolina where I earned my bachelor's degree in Exercise Science. I then went on to get my master's degree in Clinical Exercise Physiology and continued my volleyball career at Northumbria University in Newcastle, England. My first pro season was in Finland, and my second was in Serbia. News on next season's location will be released soon!

Since then I've become 100% plant-based (vegan) and I absolutely love this world of plant-based nutrition. One fun fact about me would be that I have an obsession with doughnuts! No, not like Krispy Kreme; like actual artisan, small-batch, crazy flavor doughnuts! I try to use all my traveling as an excuse to visit doughnut shops around the world. Besides that, I love Jesus and I'm just here to figure this thing called life out the best I can through His eyes.

Connect with Sarah on Facebook, Instagram, and her website.
You can contact her directly via email for more information on Juice Plus+® sarahblomgren[dot]provolleyball[at]gmail[dot]com.

Let us know in the comments below if you try any variations of these delicious recipes, yoga moves, or have the chance to check out Sarah's recommendations!

Continue »