https://malloryhopes.com/blog daily 0.75 2022-04-19 https://malloryhopes.com/blog/2019/8/29/yes-i-did-hug-a-ford-fusion-once-7glrz-j9al5-36f92-af2gm monthly 0.5 2019-09-11 https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1567944606957-TC6FJLHV4XWAYQABO161/greece5.jpg BLOG - “Steen Ee Ya Sas” - Athens You really only need one day! Honestly- stay close to the Acropolis and find an off hours time to tour. We did our own self-guided audio tour thanks to https://www.ricksteves.com/ Yes the same travel guru that had those books about hidden finds during your college European adventures (no one? just me? I used them!) He had an app now (FREE) with great information (FREE) and you can stop and go at your own pace (FREE). Oh right did I mention… it was FREE. So off we went with our earbuds (water, sunscreen, and cameras!) Food in Athens was easy too! A healthy lunch Avocado Athens https://www.avocadoathens.com/ full of delicious vegan + vegetarian cuisine. Plus picked up some kefir water and snacks next door at an earthy grocery store. After the tour we wandered into an easy dinner spot where we learned the key to ordering was sharing! https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1567944742296-QK4VK2GYQG8KFZY3HR54/greece2.jpg BLOG - “Steen Ee Ya Sas” - Santorini We had to have one ferry experience. Booked ahead of time and in the club seats (just for a little easier travel). You get to the dock full of everyone and their Mom to rush into a line to get paper tickets to wait in the sun about an hour to cattle run onto a giant boat. Still worth it though- about 3 plus hours later (island time.. It was suppose to be 2 and a half). You launch into a sea of taxis so be smart about who you ride with or how you find your taxi man. We stayed in Fira (also known as Thira). Great area and easy to walk to shops and food plus the bus stop was close by. The bus is your new best friend if you don’t rent a car. Oia (pronounced Eeee-Ya) was the other major destination on the island. Food was not the highlight of Santorini. Except for Ammoudi Fish http://ammoudisantorini.com/ with an amazing view and huge whole fishes sold by the kilos! Make a reservation. One item on our list was the hike from Fira to Oia.. a good haul 7.5 miles. Estimated to trek 2- 5 hours depending on your speed! You start around the shops and cable car in Fira and step through the town before finding a path along the steep edge to the beautiful water. Nowhere really to stop along the way so bring your water and an empty bladder! We made it about 3 hours and hungry bellies! The views were amazing so grab your cameras! Sturdy shoes a must the terrain is rockier than you think. So after doing the tough stuff we booked an amazing catamaran tour through our hotel. http://nomikosyachting.gr/ A full day excursion with a ride to the boat + lunch + drinks and views: we coasted by the red and white beaches (you can’t stop there) and ended up coasting and swimming near the ‘hot springs’.. Not really that hot but still amazing! Plus the staff was exceptional! Giving us a full history of the Island of Fira (which is it’s original name) and how the hot springs came from two Volcanos one still active! Let’s talk about the food- mmm right off the grill (don’t worry they had vegetarian options as well). Probably one of my favorite parts of the trip. https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1567944949576-7SFNU8DNR43KO9GV45AX/greece4.jpg BLOG - “Steen Ee Ya Sas” - “Steen Ee Ya Sas” —To Your Health Yes you can roll your eyes at yet another friend who went to Greece this summer. Just jump on the bandwagon and go already! Well maybe not in prime season! Back from Greece and sharing a quick review, some tips, and a few ideas that we LOVED. I went to Greece for 6 nights and 7 days with my two oldest friends. We each have very different travel styles- but made sure to check off all the items on our individual to-do lists. To start we hired a friend to create an Ideal Itinerary for our trip! With three very different travels we knew it would be a great idea to organize our planning and book it all ahead of time. (Especially in Greece with all the flights and ferries being on ‘island time’). Meet Courtney: a barre babe and friend from Atlanta known for your travel expertise. You can find her at www.travelbycourtney.com or on her facebook https://www.facebook.com/TravelbyCourt/ She can help guide you to the best options and variety within your budget. Not sure you know what you are looking for? Don’t worry- she can help there too! She has a variety of pricing options as well if you want to do your own booking- but want her guidance first to plan out your vacation. We decided on 3 locations for this very fast hop around the islands! 1 day in Athens, 2 days in Mykonos, and 3 days in Santorini (before a very quick tired night in Athens and a flight out on day 7!) So here is a quick review …. https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1567944801158-4FJZ1ILQRJMXJF3VQSIX/greece3.jpg BLOG - “Steen Ee Ya Sas” - Until Next Time.. As you can see and hear we did it right.. A little relaxing, a little shopping, and a ton of memories later. Now if only I didn’t come back with an island cold too! These two ladies with me made it all worth it! ThreeMusketeers 4 Life https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1567944672769-9EBTTJLNRP85ZCATKE4Y/greece1.JPG BLOG - “Steen Ee Ya Sas” - Mykonos We were warned about the air travel in Athens. It tends to run on it’s on timing- so be patient and don’t overly plan. Welp… patience sure I can try but we definitely missed a lunch reservation. Thanks to our travel guru we booked an awesome hotel in the town. (You either book close to the town or to the beach). We were spot on to pick the town option! So much to do- so much around you- so easy to just roll with the adventure. I highly suggest Petasos Town https://www.petasos.gr/ not only did they have a bus to the hotel they have a sister hotel by the beach Petasos Beach which they also have car service for. There are very limited taxis in Mykonos so don’t count on that! We lucked out because you can reserve a beach spot any day and just relax by the pool or a semi private area for the day with ZERO fees. The one hiccup in Mykonos was a sunset cruise… that made us turn green. No one mentioned how insanely windy it would be- so here is your official warning. Just don’t do it. Pick a different city for the same beautiful sunset. https://malloryhopes.com/blog/2019/8/29/yes-i-did-hug-a-ford-fusion-once-7glrz-j9al5 monthly 0.5 2019-09-11 https://malloryhopes.com/blog/2019/8/29/yes-i-did-hug-a-ford-fusion-once-7glrz-j9al5-36f92-37ldy-2b27f monthly 0.5 2019-09-11 https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1568235987561-0L6TY595VH0FNBU3XFNN/Screen+Shot+2019-09-11+at+11.01.42+PM.png BLOG - Miracle Noodles https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1568235945066-GDPJT4NWDT0RAC44DEMM/Screen+Shot+2019-09-11+at+11.01.31+PM.png BLOG - Miracle Noodles https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1567070080407-M7GAW9UQG95CV72I8XDD/image1.jpg BLOG - Miracle Noodles https://malloryhopes.com/blog/2019/8/29/yes-i-did-hug-a-ford-fusion-once-7glrz-j9al5-36f92 monthly 0.5 2019-09-22 https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1567068261277-S5EDRXY9Z4BI9G7AC4RJ/image8.jpg BLOG - Cha Cha Cha Chia https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1567068240436-10MVEDDE9JEM433NTTKK/image4.jpg BLOG - Cha Cha Cha Chia https://malloryhopes.com/blog/thaicrunchsalad monthly 0.5 2020-09-10 https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1567944309442-OTGQ97CDAINDV8AXMSZ8/IMG_3403.JPG BLOG - Thai Crunch Salad - Find this on IGTV Check out this recipe on IGTV Worked up the courage to make my first vlog today! And it was worth it.. Well the salad was worth it that is! Let’s see what y’all think about my recipe? You can catch my recipe on IGTV! Since y’all said that’s where you watch more videos. Just in case here a quick review of the recipe. Chop whatever colorful vegetables you have left in the fridge. I picked.. Savoy Cabbage Purple Cabbage Carrots Broccoli Stems Red Bell Pepper Dressing: (roughly measured since I love to wing it..) 2 tbsp sesame oil 1 tbsp rice wine vinegar 2 tbsp fish sauce 2 tbsp soy sauce ½ tbsp honey, agave, or maple syrup Juice of 4 limes Optional sesame seeds Optional fresh herbs (I used mint + cilantro) Mix well and serve fresh! If you are waiting to serve the salad- add dressing right before you serve! Enjoy! https://malloryhopes.com/blog/2019/8/29/yes-i-did-hug-a-ford-fusion-once-7glrz-j9al5-36f92-37ldy-3ydyz monthly 0.5 2019-09-11 https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1567944119209-9A90F5UNM4GLGB5FXVI1/ACS_0455.jpg BLOG - How do you stay fit? https://malloryhopes.com/blog/2019/9/15/leaving-with-less-mess monthly 0.5 2019-09-16 https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1568530166564-SC0KPKJWMT6GJ7S7JJ76/IMG_3923.jpg BLOG - Living with Less MESS Third: Packaging. You can limit your plastic packaging even without trying. Don’t bag your vegetables or starches that have a skin! Skip the bags for onions + potatoes. Bags for vegetables? I use FlipandTumble and got them online but you can order any cloth/mesh bags. Yes the grocer will still be able to weigh them correctly. https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1568530114271-TLKERVG644XZLQA6ABSM/ACS_0446.JPG BLOG - Living with Less MESS Second: BAGS yes you should keep your bags in your car. Those cheapo ones from the store are helpful but pretty junky after a few rounds of meal prep. I have the canvas bags which are a little heavier but also washable! So don’t worry about the mess! Just wash and reload the next day instead of trying to remember a week later when you go back to the store! https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1568530676789-0LEFKWCANTVJ02TFRJX5/image-asset.jpeg BLOG - Living with Less MESS - A few steps to get started… First: Make a plan for your meals. Not only will this make your food stress level reduce but your grocery time will lessen as well. A plan means you won’t linger in those tricky snack aisles as long (or we hope). Aim to walk the perimeter of the store for the majority of your meal plan. Keep the inner aisles to a minimum! (I only get canned beans, tuna, and some condiments there!) https://malloryhopes.com/blog/2019/9/18/a-sweet-new-year monthly 0.5 2019-09-19 https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1568804872611-BY0YQT57AJRDN178EYVN/ACS_0470.JPG BLOG - A Sweet New Year Ingredients: 1 medium butternut squash 1 large apple 1/2 cup sunflower seeds 1/2 cup pomegranate seeds A few bushels of greens (can use kale- i used butter lettuce) 1 head of garlic https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1568804945098-13L3JS2FPZWKWHSCSIHJ/ACS_0471.JPG BLOG - A Sweet New Year Dressing: 1/2 cup olive oil 1 tbsp apple cider vinegar 1 lemon- juiced 1 tbsp dijon mustard 1 tbsp honey (local honey is best!) (Will add the garlic from above) salt/pepper https://malloryhopes.com/blog/2019/9/17/toasted monthly 0.5 2019-09-25 https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1569171799011-VO3DZ6RXHBPC770JTZX0/fulltoast.JPG BLOG - Toasted - Peanut Curry Dip I’m a sucker for nut butter and Rusty's Nuts really is amazing (and based here in Israel) My dip turned out a little spicier so feel free to tone it down. 4 tbsp peanut butter 1/2- 1 tbsp green curry paste 2 tbsp sesame oil 1 tbsp vinegar (apple cider or rice wine) garlic + ginger to your liking (fresh or ground) 1 tbsp coconut amino (instead of soy) 2 tbsp coconut sugar or honey up to 1/4 cup water to thin out the mixture I measure loosely and taste often before serving https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1569171481325-K6QUPDOY7BC0ME6F94WA/dips.JPG BLOG - Toasted - Sweet, Savory, Traditional Sweet: Mango mashed with Chia Seed topped with RustysNuts Almond Butter with Halva Savory: Homemade Peanut Butter Curry Dip with Slices of Cucumber + Peanuts (Recipe Below) Traditional: Tomatoes, Garlic, Dried Basil, Olive Oil + Balsamic Vinegar. Topped with fresh basil + Violife vegan cheese https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1569174422005-K4MZ8Q8C12XA8VZ1KWGI/toast.JPG BLOG - Toasted It’s an easy toast alternative. Slice a few centimeters thick (as if it was as thick as toast). Preheat Oven to 400 degrees F (200 degrees C) and bake for 10-13 minutes. Can quickly heat in the toaster oven as well! Next Step… Toppings! https://malloryhopes.com/blog/2019/9/16/be-extra-like-guac monthly 0.5 2019-09-16 https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1568634929608-3FUSEC4ZVDBDV47DXSI7/ACS_0468.JPG BLOG - Be EXTRA... like GUAC - Quick Edamame Guacamole Recipe … fineeee you can call it a dip if you like. In blender or food processor 1 cup edamame (I boiled in the shell, de-shelled, & cooled) 1 clove garlic 1/2 fresh jalapeno depending on your spice level handful of cilantro 1-2 limes juices zest or skin of 1 lime 1 small onion (red, white or yellow) salt/pepper to taste https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1568645644611-8K86R4OEX95ASWY600JU/guac.jpg BLOG - Be EXTRA... like GUAC Plus it doesn’t go BROWN a day after! New bowl by GOLF https://malloryhopes.com/blog/2019/10/13/melts-in-your-mouth monthly 0.5 2019-10-13 https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1570973011519-R5O6XG83BR3UQ65YHJUC/candy7.JPG BLOG - Melts in your Mouth... - Happy National M&M's Day! Yes- I’m still celebrating National Food Holidays (but will squeeze in a fe w International Days too!) https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1570996100813-BHUVAGGQPAQDHWMRMQ88/candy6.jpg BLOG - Melts in your Mouth... - Quick Tip: Refrigerate your dough before baking! [Chilling cookie dough before baking solidifies the fat in the cookies. As the cookies bake, the fat in the chilled cookie dough takes longer to melt than room-temperature fat. And the longer the fat remains solid, the less cookies spread. In addition, the sugar in the dough gradually absorbs liquid] 'King Arthur Flour' https://malloryhopes.com/blog/2019/10/29/meal-prep-teriyaki monthly 0.5 2019-10-29 https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1572354166171-HNSTVHHF6NANFN4R39JE/teriyaki4.JPG BLOG - Meal Prep: Teriyaki - Teriyaki Salmon Ingredients Salmon 3- 1/2 lb filets (most places can pre-cut the fish for you) 1 head of Broccoli 2 cups Snow Peas 2 bushels of Bok Choy 1/2 cup Sesame Oil (more for saute) 1/4 cup Peanut Oil 1 cup Coconut Amino Acids (alternative to Soy Sauce) 1 tbsp Garlic Powder 1 tbsp Hoison Sauce 1-2 tbsp Honey 1-2 tbsp Tapioca Starch (alternative to Corn Starch) 1 cup of Water https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1572354772832-JABSTMJ4GOAP4JZ8R1Y5/teriyaki2.JPG BLOG - Meal Prep: Teriyaki - Get Cookin’ Bake Salmon 15-20 minutes at 350 degrees with sesame oil and ground ginger to coat. You want it slightly undercooked. Sauté broccoli and snow peas in sesame or peanut oil. Wilt Bok Choy lightly. Mix all sauce ingredients off the heat first. Add water and starch last. Bring up to a boil. Once boiling lower and stir to thicken a few minutes! https://malloryhopes.com/blog/2019/10/31/overnight-brunch monthly 0.5 2019-11-01 https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1572623973291-FEKDD2BXSTI888I42XFM/frenchtoast1.JPG BLOG - Overnight Brunch - Dat sau$e Ok it’s easy and simple and makes me happy! 2 cups confectioners sugar 1/4 cup melted butter (or margarine) 1 tsp vanilla extract *Store in fridge + add right before serving https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1572531709359-5E8BNVJ5BGLGJKSBPNJR/IMG_6775.jpg BLOG - Overnight Brunch https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1572531717505-MAZK3XKYN390BKNHI8OL/IMG_6777.jpg BLOG - Overnight Brunch https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1572531729196-GG0XGEWQL5ZIMLECPD5P/IMG_6779.jpg BLOG - Overnight Brunch https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1572531738127-TV4BTF23E8P101VX848F/IMG_6782.jpg BLOG - Overnight Brunch https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1572531121267-ND6EPR4FE41VTQLPTOY6/IMG_6774.jpg BLOG - Overnight Brunch - Easy prep ahead of time! Stopped by Blike Bakery a gluten free bakery on the outskirts of Tel Aviv. Challah really is the BEST choice for Overnight French Toast. Need to prep ahead? Few day old toast is event better! Coat the bread in coconut oil and sprinkle your cinnamon sugar mixture. Bake in 350 degree oven for 5-10 minutes. Allow to COOL. (Adds a little crunch to your bake!) https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1572623245943-9XR8DNXYQ77C3FSKBH4B/frenchtoast2.JPG BLOG - Overnight Brunch - Let’s celebrate I will do anything for a ‘get together’. I am finally feeling more ‘settled’ in my new home. New friends, new recipes, renewed energy! Lucky to help coordinate a movie playdate with my new international gang of girls! Their first time watching Hocus Pocus and my first time attempting this Overnight French Toast. Let me know how you celebrated (tail and all!) https://malloryhopes.com/blog/2019/10/23/soup-for-any-season monthly 0.5 2019-10-27 https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1571842035934-OG5WIEU8JE934JOSUB0T/soup2.jpg BLOG - Soup for any season - Start with 1 whole Butternut Squash (cut + roast 400 degrees with salt + pepper for about 30 minutes) 1 white onion 3 glovers of garlic 4 big whole carrots (or more) Add onions, garlic, + carrots to a pot and stir with coconut oil until onions are translucent. Add in squash once it’s roasted. https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1572010317542-3IYGDFLN0UL9Q4SJ2P09/soup7.JPG BLOG - Soup for any season - Comfy + Cozy Time to Spice It Up 1 can of coconut milk or cream (depends on your choice of calorie intact). 1/2-1 cup of water (I like my soup thicker so I limit the water) SPICES 1-2 tbsp curry powder Next add flavors less or more as you like! I do about 1/2-1 tbsp of ginger, cumin, turmeric. Bonus: Dash of cardamom! Finishing Touches Bring to BOIL. Lower and cook for about 10 minutes. Allow to cool before mixing with an emulsifier or in the blender. Saves sealed in the fridge for about 3-4 days. https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1571841961887-ZK2JCN29GCJ6SE9XQ6PA/soup1.jpg BLOG - Soup for any season - For the love of SOUP Ready for FALL.. even if the weather is not. I LOVE Soup at all weather. So here is my Coconut Curry Butternut Squash Soup Recipe. Soup in Summer? Ice Cream in Winter? https://malloryhopes.com/blog/2019/10/14/im-all-the-way-up monthly 0.5 2019-10-14 https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1571076988789-O6KUJ68OU4FO3KXX4C8V/betshean1.jpg BLOG - I'm all the way UP - Did you know… There are over 40 National Parks in Israel. Tourist Israel shares there TOP 5 Hikes. Bet She’an being one of them! (Plus Caesarea where I went with my parents in July). Don’t worry Masada’s on the list just a little farther down. https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1571078075186-NGXUV0HBLVG9TN76L6YO/betshean3.jpg BLOG - I'm all the way UP - What’s the oldest Nature Park in Israel? En Gedi Nature Reserve located in the Negev (desert) South Israel. Known as an ‘oasis’ of springs and waterfalls. [Pictured New Friends (and adventure buddies) so lucky to have Alex Liron + Chloe Click their names for their amazing stories!] https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1571076731325-9AU74TQWGN5KW12XCX3X/betshean4.jpg BLOG - I'm all the way UP - Take a Hike (Ok more like a trail walk..) Bet She’an National Park houses the spectacular ruins of the glory that was the Roman and Byzantine city of Bet She’an. Rediscovered during excavations in the 1920’s. Some of the mosaic flooring was (and still is) completely intact. Located about an hour and a half north of Netanya it was a beautiful trail of ancient history and a ‘bustling city life’. https://malloryhopes.com/blog/2019/11/26/yalla-bye monthly 0.5 2019-11-29 https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1574889037093-4HF7Q2Y0LKDG9KN3V3XN/1year14.JPG BLOG - Yalla Bye - And now for the GRAND event Wow! Life can really change fast! One year ago I met my handsome fella, Dani, on Instagram and now I’m officially making Aliyah to Israel on Monday! ‘Making Aliyah’ means immigrating to Israel. But the true definition of ‘Aliyah’ means to ascend. So here’s looking up and beyond to an amazing wedding planning season! Loving Israel from afar and learning how to LIVE in Israel has been an adjustment. The food is amazing, the people always entertaining, and the traffic a little wild. BUT creating a world there is still a work in progress! (picture from September 2019 at our home in Herzliya) https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1574859311660-JN2P9YWB2AVL4GF36J9D/israel8.jpg BLOG - Yalla Bye - Current Status Leaving to make ALIYAH in less than a WEEK! https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1575033149966-MLEGMPC6A2BI5VVB2ZPT/Israel16.jpg BLOG - Yalla Bye - Have a question? Email me Hello@MalloryHopes.com (picture from Ein Ovdat in the Negev July 2017) https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1575033085832-TRCRYGMTRI1HK79A5WVL/israel15.jpg BLOG - Yalla Bye - Sababa Israel has this ‘vibe’. It stimulates your mind and heart to crave it more. Want to get involved? Reach out to your local Jewish Federation or research Birthright Israel Institute- an amazing leadership program prior to applying to lead with Birthright Taglit. My first time leading a tour for Shorashim (one of the trip organizers) was in December 2016. Even with the rainy winter days- I was hooked to go back! I have since volunteered my time for 3 more trips! I love sharing my excitement for Israel and of course, being Jewish. The trip is about making a connection to the State of Israel. We discuss our ‘Jewish Identity’ and how to find your own Jewish path. There is NO right way to be a strong Jewish adult and the more we find our own fit the more we will feel comfortable to share our culture and beliefs. (picture from January 2016 at Mt. Herzl with our amazing Israeli Participants) https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1574888696749-J21DJPON38TUIOWKN4DV/eilat2.JPG BLOG - Yalla Bye - Want to learn more? I have had an amazing support team through this ‘aliyah process’. Besides my family, Dani’s family, my friends… (and every other Olim in Israel!) I have had the opportunity to work with Nefesh Benefesh. Founded in 2002, Nefesh Benefesh helps facilitate the integration of new Olim (immigrants) into Israeli society. They are dedicated to helping navigate the government, financial needs, and other stressors that come with a BIG move. They host events in each city for a variety of needs. Need help finding a job? Want to connect with other young Olim? Can’t understand the free healthcare system? They have you covered! They even host a Thanksgiving Day Feast for those missing a little bit of home. I am lucky to have their guidance these last few weeks and even up to the day of my arrival! Want to follow along? You can catch me Monday December 2nd on their Instagram! I’ll be sharing my story, adventures, and funny airport adventures! (picture from October 2019 at the Red Canyon in Eilat) https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1574889312831-7E5TPLE2UJFRK9OV1OK1/israelpic2004.jpg BLOG - Yalla Bye - An American in Israel About 5 years ago I went to The Jewish Federation of Greater Atlanta and volunteered my time to the Young Adult Chapter. I loved getting more involved in my ‘new’ city. After living in Los Angeles for 6 years, I was ready to get back to my roots as a proud Southerner- more Jewish events and schmoozing. I went to Israel for the first time at 18 years old and never had a chance to return. My family always shared about our faith and culture with others- but we had no ties to the State of Israel. The only way I knew how to return to Israel was where I began the adventure with Birthright Israel (picture from Dec 2004 my first trip to Israel at the Dead Sea) https://malloryhopes.com/blog/a-worthy-massage monthly 0.5 2020-03-10 https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1583833163262-8PIRQP5DLTWQZF3B48VZ/image-asset.jpeg BLOG - A worthy massage - What’s a lymphatic drainage massage? *This helps to rapidly speed up the removal of wastes and toxins. Or redistribute fluids through the body (no outside removal) *Signs of a sluggish lymphatic system: swelling in arms and legs, soreness in the head, neck, or knees. *Lymph Nodes: located throughout the body but mostly found in the neck, armpits, and groin areas. https://malloryhopes.com/blog/lets-get-creative monthly 0.5 2020-03-24 https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1584690939847-WH4VDAU2GJVU5TE56EZN/ACS_0609.JPG BLOG - Let's get CREATIVE - LIVE 12:30 everyday SOCKS: Yep working out with SOCKS! SOCKS playlist Equipment: Your Mat: Two Pairs of Socks. 2 Rounds: 32 counts of each: 1 minute break in between: *Think of them as gliders. Step out 1st to 2nd Position & Pulses: 2nd to Curtsy & Pulses: Lunge & Pulses: Use your CHAIR Rond de Jambe (ballet move): Plank Jacks: Upper Body ‘Ab Roller’ (socks on hands): Side Plank (top foot moves): Bridge with Hamstring Extension: https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1584691574566-2CXLJ3AM698GVL86AC6Q/C241CF38-E2BF-4BC9-A565-51330D65016C.JPG BLOG - Let's get CREATIVE - CARDIO Stuck at home… with all those CARBS. Don’t worry we will work them off! Cardio HIIT Cardio HIIT playlist Equipment: Your Mat 5 Rounds: 45 sec work: 15 sec break: 1 min between rounds. Skaters: Fast Toe Taps (ball, yoga block, ledge): Wide 2nd Jumps with a double clap: Burpees (aim for 10-12) : Snow Boarders: *Modifications: Slow the Tempo or try 4 rounds instead of 5. Cardio CORE Cardio CORE playlist Equipment: Your Mat & 1 Dumbbell (optional). 4 rounds: 45 sec work: 15 sec break (just to transition moves): 30 seconds Marching Knees in between Standing Twist with Weight: Toe Tap with Weight for Obliques: Wood Chopper (each side): Spiderman Plank (1 leg at a time + add push up): Flat Back Abs Hand to Toe Taps: Criss Crosses Lower Abs (hands under glutes): Russian Twist with Weight *Modifications: Move slower and don’t rush the twist. Remove Weight: Smaller Range of Motion. https://malloryhopes.com/blog/2019/11/20/be-better-not-the-best monthly 0.5 2019-11-21 https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1574297287515-AK4G77NBTCUALY0R20IJ/ACS_0547.JPG BLOG - Be better NOT the BEST - Super without the STAR Don’t mind me.. I’m that student who gets there early. Sets up in FRONT and is ready to take on ANY challenge you give me! Until I met Aerial Yoga.. Honestly it’s the first time I had to slow down or take a pause in the workout. This is completely out of my comfort zone.. not just the moves but my inner voice saying you just can’t do this.. (yet). It’s always a reminder that health and wellness is about growing and learning and NOT just about being the BEST! The ego sometimes wants to beat out the logic. But dangling up in the air I knew better than to take a challenge I was not ready for (whether it was physical or mental). https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1574291225169-7GOK873A1LWC7F0RZ9OV/ACS_0545.JPG BLOG - Be better NOT the BEST - You want me to do what? I have never taken a ‘ribbon’ yoga class. Truth be told I’m slightly afraid of heights. Just makes me a little nervous to be off the ground and not sure ‘where I’m going next?’ I know to trust the instructors. Just like I assist my students to stay in it and motivated.. I was lucky to have an amazing team at Air Fit Denver keeping me safe and laughing. https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1574297920148-XPIWSFD5IGT138GBDPNO/ACS_0548.JPG BLOG - Be better NOT the BEST - But you were a dancer… Ok let’s just say I wasn’t sooo graceful. Felt like a flailing flamengo. One leg wrapped.. one leg searching for where to go? In the swing.. and spinning in circles as the class looked like flying fairies. It’s all for fun, at least for my first time. Even with all the nerves and slight mishaps- going to class with my BFF Jackie was worth it! We always pick a new class or studio during our travels. We always look for a deal or first class free. But mostly we always have fun. https://malloryhopes.com/blog/2019/12/1/burger-babe monthly 0.5 2019-12-02 https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1575234719043-MHBTGE7S0PVLPGT4B412/ACS_0550.JPG BLOG - Do You Do 'Meatless Monday'? - Remember when… There was only ONE veggie burger option out there? And it tasted ‘just ok’?! Well now you have a variety of options.. but which one is really the BEST for you? I bring you the PERFECT BURGER by Dr. Praeger's. Vegan, Soy + Gluten Free PLUS 20 Grams of Protein. There are a lot of choices out there but this one is pretty close to the real thing! Found at your local Publix https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1575235363427-WIO9UZMIJAVRE88JFWUC/IMG_7762.jpg BLOG - Do You Do 'Meatless Monday'? - Quick Dish Need a last minute dinner idea? Just plate your Dr. Praeger’s Burger with sautéed mushrooms + onions on top of spinach. Add a little avocado + Violife Vegan Cheese and you’ve got an easy dinner. Freezer food should be easy and uncomplicated! Dr. Praeger’s has more than burgers, including: veggie cakes, hash browns, veggie puffs, breakfast bowls + Oaties. https://malloryhopes.com/blog/happy-meal-prep monthly 0.5 2020-03-03 https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1583176778016-S1AIMROZ52BOX7K49RRZ/ACS_0619.JPG BLOG - Happy Meal Prep - What’s on the menu? #Vegan Pesto Sauce: Israeli’s love their sauce so I love having some on hand to add to protein. 1/2 cup pine nuts 1 cup basil leaves 1/4 cup nutritional yeast 3 cloves garlic Juice of 1 lemon 4 tbsp olive oil salt + pepper Broccoli Spicy Soup: a take on this recipe from the Clean Program (I skip or go light on the coconut milk and add other root veggies like fennel or leek to this soup!) Banza Pumpkin Mac and Cheese: this chick pea pasta needs to get to Israel ASAP! I bring this protein packed #glutenfree Pasta from the USA. Reboot with Joe recipe sooo easy, fast, and fun! I swapped out the kale and added peas. And almond milk instead of coconut milk (a great alternative). Last but not least Chicken Masala! I always cook my chicken first and then season/mix with sauce for a new recipe. I like to make sure the meat is all cooked through. Pinch of Yum explains it so well. I skipped the heavy cream and yogurt and just add a little bit of coconut milk. This is sure to make your house aromatic. https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1583177629082-GH1C88QVGHCEYOUQL79M/ACS_0620.JPG BLOG - Happy Meal Prep - And now the sweets! Baking is my ZEN. The smell, the batter, the licking. I’m into it every week (sometimes every day!). Whipped up another easy batch of homemade Granola Bars with Rustys Nuts (will share that recipe soon!) Tried my first patch of Baked Banana Donuts WOW! Super fun and easy. Bought my silicone baking dishes off Amazon. I made them #dairyfree and #glutenfree (cause I’m EXTRA). I used coconut oil and dairy free yogurt instead. Overall great recipe. Baking note* Don’t oil your silicone dish… make my donuts take a WHILE to bake since the oils made them gooey. https://malloryhopes.com/blog/find-your-om monthly 0.5 2020-03-20 https://malloryhopes.com/blog/water-is-heavy monthly 0.5 2020-03-25 https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1585143650942-O7W17UGJMHNDHUCWBOX5/ACS_0640.JPG BLOG - ThirstTrap & Squat - Thirsty? I had so much fun programming this one! Yes that alliteration did make me happier it’s the little things that keep up smiling right? . 4 rounds: 10-20 reps of each move: 30 second jump rope in between rounds. Equipment: Your Mat, 6 pack of heavy waters, 1 liter water. 20 Sumo Squats- weight in your heels .chest lifted: 10 Lunges- weight above your head. back knee dropping down to the mat: 10 Dead Lifts- singles + both legs. back leg popped for balance. Planks- water pulls with opposite hand. 10-20 reps. Hold 10 seconds: 10 High Boat Toe Taps- can use hands behind you for support: 20 Single Leg Lateral Jumps- find your balance: can keep it slow or speed it up! Really loving all this programming! What workout are you missing during #quaratine https://malloryhopes.com/blog/well-april-is-canceled monthly 0.5 2020-03-12 https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1584014995607-K0CYYJ09GOAZYT2EAGNA/Mallory-15.JPG BLOG - Well April is Canceled https://malloryhopes.com/blog/2019/12/11/lets-go-to-akko monthly 0.5 2019-12-11 https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1576082131977-CHWKDTVKDO58SQ8UNXPN/IMG_8179.jpg BLOG - Let's Go to Akko - Eat Like a Local Find you a partner who knows where the good hummus is… Stepped away from the tourist area to this local gem! Ask for the grilled garlic pita! It’s worth it. We ordered the hummus + meat, salad, and shakshuka. Truly amazing and a great steal of a deal! Look up Gallery Somaan Restaurant The key to being a traveling foodie is to split everything! Do not over do it! One of my favorite parts about Mediterranean cuisine is that it’s portioned well. The plates and bowls are the size of you hand. The American in me wants to stuff the plate high- but knowing my smaller plate is happily full means my belly is also happily full! https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1576076667574-B6TE5EX0J82OEML43HR4/IMG_8167.jpg BLOG - Let's Go to Akko - Crusaders There is so much history in Akko (also spelled Acre). Where to begin? In the 15th century BCE, Old Akko first appears in the cave writings. The texts were written on clay tablets or vessels. Akko similar to other Israeli ancient cities is based on layers and layers of history. The tours take you deeper underground to uncover the story. *The Israeli Period dates back to 700 BCE - 250 BCE. The Romans followed killing a large community of the Jewish population. The Byzantine Period saw the Christians control. Followed by 700 AD where the Muslim community took pride in rebuilding the Port. Located on the water it was truly a fight for this idyllic land. The Crusader Period is on display in the Citadel. A great fortress with curves and twists located in the city. The start of the visitors city and box office. *Pictured the Wall Of Akko. Which famously stopped Napolean Bonaparte from invading. Al Gazzar one of the founding leaders of Akko built not one, but two impenetrable walls! Stopping the French from entering. https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1576080153421-WAIXLOEU0PF0CQT7XZJ2/IMG_8193.jpg BLOG - Let's Go to Akko - ‘Touristing’ is Easy I love going on a solo adventure. Thankfully Akko is super safe and friendly plus their signage was amazing. I wish I could send their municipality a note truthfully. I paid 47 NIS (shkelim) for tickets to walk the Citadel plus head set, Tour the Turkish Bath House (and learn more about the Muslim leaders of Akko, Walk the Wall of Treasures (filled with unique ‘junk’ of the cities previous artisans, and crawl the Templer Tunnels (tucked away until its discovery in 1994). Not all tours are created equal. I have been on many tours in Israel. I’ve walked through museums, listened to guides, endured a few lectures even… but Akko was refreshing. I am still learning about Israel’s origins including it’s Muslim + Christian history. After venturing to Caesarea this summer and learning about the Roman’s hold on that water front, Akko’s story made more sense. https://malloryhopes.com/blog/sweatin-together monthly 0.5 2020-03-17 https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1584201420693-HM04TLT2VO2F4L3OU1JG/fitblog.JPG BLOG - Sweatin' Together - Cardio + Core CARDIO HITT 45 sec WORK: 15 sec BREAK 5 rounds: 1 minute break in between rounds Jumping Jacks: 2nd Plié Jumps: High Knees: Lunge Switch Jumps: Moutain Climbers *Modification: Single Leg Jacks NO jump, 2nd Plié Releve, Marches, Slow Switching Lunges NO jump, Slower Mountain Climbers CORE WORKOUT 45 sec WORK: 15 sec BREAK 4 Rounds: 30 second break in between each round Oblique Twist with Dumbell: Bicycle Crunch: Standing Oblique Single Leg with Weight: Knee to Elbow with Weight *Modifications: Ditch the weight and move slower. Next: 3 Rounds about 30 second break in between High Boat Pose to Low Boat Pose 10-20 times: Plank 60 seconds 1st round, 90 seconds 2nd round, 120 seconds 3rd round. *Modifications: Lower the reps and decrease the amount of time for planks. https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1584202170203-VSOFYPXZRT66D7GUJ7L6/fitblog2.jpeg BLOG - Sweatin' Together - Glutes + Arms GLUTE WORKOUT 3 Rounds 30 reps limited breaks: move to tempo Table Top with Weight Behind the Knee Kick Backs + Pulses: Bridge/Hip Thrusters: Weights at Hips 3 rounds: 30 full range/10-15 pulses Super Woman: flat on your stomach with small leg lifts 2 rounds: 15 full range/10 pulses Band Work (each leg) Clam heels connected: Clam knees stacked heels not connected as if sitting in a chair: Leg 90 degrees out from your hip 2 rounds: 15 full range/ 10 pulses Ankle Weights On Fold Over Position: Length Leg to the Mat and Lift to Flat Back 2 rounds: 30 full range/10 pulses *Modification: Can remove weights/bands. Move slower through the workout but try to stick with the reps. ARMS COMBO 32 counts of each (it’s more fun to do to the music). 4 rounds (can take 1 minute quick pause in between by dropping weights but moving arms). Whatever lighter set of weights you prefer. I suggest minimum 3 lbs or 2 kg Overhead Press with Marches: Lat Pull Down with 2nd Plié Squat: Lateral Lifts (side and front) with Single Leg Lift Side: Tricep Kick Back with Toe Taps: Back Fly with Single Leg Lift Back: Chest Fly with Double Toe Taps: Skull Crusher with Legs extended 45 degrees: Table Top Single Arm Rows with BEAR Abs 32 count hold in between. https://malloryhopes.com/blog/locked-up-and-doing-ok monthly 0.5 2020-04-01 https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1585571044994-9UL9NA5TPCER0BT65CCR/ACS_0647.JPG BLOG - LOCKED UP (and doing ok..) - Jump Around Not what you think.. But grab your JUMP ROPE. Equipment: Jump Rope: Lay flat on the ground long ways: 4 Rounds: 45 sec WORK: 15 sec BREAK: 1 minute break in between. WARM UP: 1-2 minutes pretend jump rope in place. Side to Side Lateral Jumps: Squat Jump Out & In: Ski Jumps over the rope: Plank Should Taps (can alternate side planks right and left too): Football Runs front and back of rope, up and down it. THIGH MASTER: Equipment: Your Mat, Band, Socks. 3 rounds: 45 seconds each move or so. Slow Leaning Lunges (with sock) & pulses: 2nd position ZIP to first with straight legs: Band Arabesque. Full range, slow lifts, pulses: “Jane Fonda” lay side ways on mat. Top leg planted on mat. Bottom leg pulses: On Mat, Band Lateral Lifts. Full range, slow tempo, pulses: On Mat, Superwoman. Single leg lift. Full range, slow tempo, pulses: *Childs Pose & Figure Four stretch https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1585571231043-AGRQQOS6XA7WC9IR4URM/ACS_0648.JPG BLOG - LOCKED UP (and doing ok..) - First we DANCE Cardio: DANCE I’ll record this for you! A little harder to type out … but look for more simple dance moves in your life! It’s the start of the week and dancing really will lift our spirits high! *Now we DANCE Arms PUNK: Now it’s time to throw it back to a great musical era: 1990’s PUNK ROCK. Each song is a different combination of upper body & lower body moves. Don’t forget to warm up first to FatBoySlim: Lunges with bicep curls 40 slow. pulse arms. pulse legs. Switch legs and do hammer curls: 2nd position plié squats with over head press/lat pull downs about 60 reps. pulse arms. pulse legs: Single arm lateral and frontal raises with lateral leg pulses. 60 reps of each: Turbo Kick. Hard to explain but adding boxing punches and oblique twists. (IGtv shows demo). High boxes fast punches above head 60 reps each side and above: On your Mat. Table top with single arm narrow and wide rows. Bear plank in between. Switch arms and one more round of bear plank 60 reps/seconds each): Table top with one weight for glutes/one weight for tricep kickbacks. Single leg pulses with weight. Slow tricep rows + pulses. Switch legs. 60 reps of each: Flat Back: Chest Press to opposite toe for a crunch. Pulses with weight to each foot. 60 seconds each: Round Back: Abdominals with 1 weight overheard raises and pulses. Legs to high boat with a pulse: STRETCH *PUNK Pop Playlist https://malloryhopes.com/blog/lets-get-a-little-nutty monthly 0.5 2020-01-30 https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1580416911257-81ZNE5Q4AZAXKG2DS8FZ/nutella5.jpg BLOG - Let's get a little Nutty - Make it at home I am very lucky that I have the gift of time. It allows me to create. I loved finding an alternative to Nutella. That nutty classic that pretty much is a spoonful of happiness… but also a ton of dairy and sugars. So here I go switching things up. Adding a little vegan and a lot of love. https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1580417739731-920XTA5QHKNTANSKRPP3/nutella2.JPG BLOG - Let's get a little Nutty - Vegan Nutella Spread Quick and easy and under 10 minutes! 1/4 cup toasted hazelnuts 16 oz canned chick peas (or fresh post soaking) 1/4 cup of #dairyfree chocolate chips 3 tbsp maple syrup 1 tsp vanilla extract 1/4 cacao powder 1/3 cup coconut milk *Blend all together, refrigerate after. Should last about a week … if you don’t eat it all in one sitting! https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1580417262655-WEHF9JRFYWM97FKWJOJS/nutella4.jpg BLOG - Let's get a little Nutty - Creative Juices Recipes are super helpful. They ignite my creativity. But most important they remind me to think for myself.. So I improvise. Sometimes I win… and sometimes my cookies sink and flatten and I end of creating even better cake balls! Few tips for this recipes: I toasted my own hazelnuts in a little coconut oil and add the oil and nuts directly in the Ninja Kitchen blender. My favorite chocolate chips are Enjoylife Foods so this is my go to #dairyfree (and #treenutfree) option. If you want a little more umph I would add Aroy-D coconut cream instead of coconut milk (like I did). Plus canned chick peas are just as good! So save yourself some time and energy! https://malloryhopes.com/blog/granola-bars monthly 0.5 2020-03-09 https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1583768340608-UBB2029IVHSF5KNJTGUK/ACS_0634.JPG BLOG - Make it HOMEMADE - Grrranola 1 cup Oats 1/4 cup Pumpkin or Sunflower Seeds 1/2 cup Vanilla Espresso Peanut Butter from Rusty’s Nuts *My Favorite Trick: 1/4 cup oats and 1/4 cup seeds GROUND into flour. 1/4 cup dried fruit *My Favorite Trick: Soak dried fruit in hot water for a little bit to soften up before adding them into the mix. 1/4 cup maple syrup Don’t forget Chia Seeds + Hemp Seeds (about 1-2 tbsp of each) Mix and MOLD into silicone granola bar holder. Here is the container I use Granola Bars Wanna get even crazier? Melt your favorite chocolate chips with coffee extract and coat your tasty creations. https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1583767185061-UVFLNU85QCQJWQQFXUM3/ACS_0630.JPG BLOG - Make it HOMEMADE - Key ingredients Oats… duh! Just make sure they say Gluten Free. I vote Thick Rolled Oats (not instant) Seeds: I use pumpkin or sunflower seeds. are great sources of fiber. Seeds can help reduce blood sugar, cholesterol and blood pressure. Nut Butter: I’m a sucker for nut butter. Especially Peanut Butter. Try Rustys Nuts all natural and local to Israel. Sweetener: You’ll need a little extra touch to keep it all together. Date syrup, honey, maple syrup? All good options just make sure they’ll liquid (not grain sugar) https://malloryhopes.com/blog/jumpin-jumpin monthly 0.5 2020-03-19 https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1584258872221-VQLCQG18AY66TLM7XOD3/IMG_8107.JPG BLOG - Jumpin' Jumpin' - With or Without a ROPE Just an easy fun routine to shake things up! 3 rounds: 2 minute break in between rounds 1 minute Jump Rope 1 minute Mountain Climbers (to tempo) 1 minute Jump Rope 1 minute Bicycle Crunch (to tempo) 1 minute Jump Rope 1 minute Walk Outs (with or without push up) 1 minute Jump Rope 1 minute Sumo Squats *Modifications: Reduce the time. Try 45 seconds of each instead. Lower impact option Jumping Jacks or Marching High Knees. https://malloryhopes.com/blog/barre-fit monthly 0.5 2020-03-27 https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1584454301771-LDXYKRMDND9A2Y4GVEZ0/mallory-55.JPEG BLOG - Barre FIT - So let’s get dancing What is Barre? A modern fitness twist on tradition ballet class. No dance skills required. Focus on small micro muscle groups and then larger full range dance moves. I’ll be sharing pre-filmed 45 workouts weekly. Try them out on your timing. Would you like to learn more about Barre? Or join future online classes? https://malloryhopes.com/blog/corporate-fitness monthly 0.5 2020-03-19 https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1584600215668-OZWENULGIHUJ8AJE6NQQ/Mallory-32.JPG BLOG - Corporate Fitness - Your Workout Today Let’s beat those Quarantine ‘Blues’ away! Working from home is a great advantage during these crazy times- but we can’t forget our body craves movement! So stand up! Get UP! And let’s SWEAT! CARDIO HIIT *modifications will be swapping the higher intensity moves for a lower option but still moving! 5 rounds: 45 second WORK: 15 second BREAK Jumping Jacks Squat Jumps Knee to Elbow Marches Mountain Climbers Football Runs *will share modifications during our LIVE session. Click HERE for your HIIT workout PLAYLIST https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1584600249362-GKSTW0FAD1NLTO2J4VQN/Mallory-29.JPG BLOG - Corporate Fitness - Quick Intro Hi! I’m Mallory Hope Schwartz. (my instagram is MalloryHopeS) I grew up in Richmond, Virginia. I started dancing at a very young age and loved performing. I graduated with honors from the University of South Carolina with a degree in Sports and Events Marketing. There, I found my love for Fitness. I knew I would never be a professional dancer, but I wanted to stay active and share my excitement for movement. I have been teaching boutique fitness for almost 15 years. I spent time in Los Angeles attempting to jump into corporate life. But it was not the right fit for me. After 6 years in Los Angeles honing my skills in fitness as well as culinary, I came back to the east coast. The past 5 years I was in Atlanta, Georgia with my own Concierge Nutritional Planning Company (think fancy meal prep). I customize meals for families and couples, handle all their grocery shopping, even prepare the food ready for them at home. Simultaneously I was teaching barre, pilates, and yoga. I made Aliyah in December and am ready to bring all this energy to Israel! https://malloryhopes.com/blog/letsgetcooking monthly 0.5 2020-04-06 https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1586154633868-PUCQSKPQNUDQKCC9GMQ5/image-asset.jpeg BLOG - Let's get cooking - Pep Up Your Meal Plan This is a tricky time.. stuck at home without our ‘normal’ routine. Well let’s find a new routine, but shaking up our meal prep! This will help you declutter your day by knowing what’s fun and fresh in your fridge! So why am I so PRO MEAL PREP? I have worked for myself or at home for years. I started doing my own meal prep about 10 years ago. When you have a plan for your meals you have less food anxiety, less likely to eat ‘junk’, and you’ll feel you have some sort of ‘control’ in this uncontrollable pandemic. https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1586155192677-EOO5BAIG97EECF923FL8/CookingIG.jpg BLOG - Let's get cooking - Grocery List 1 acorn squash 1 container tofu (extra firm) coconut aminos (or soy sauce) sweet chili sauce maple syrup sesame oil 1 butternut squash 4 whole carrots 1 sweet potato 2 yellow onions 3 garlic cloves vegetable broth coconut oil (or sesame oil) spices: curry, turmeric, cumin, nutmeg, coriander, smoked paprika 1 lb ground turkey 1 package rice paper konjac noodles (or rice noodles) *whatever optional veggies you would like to add (mushrooms, carrots, cabbage, green onions) peanut butter sesame oil sriracha ginger rice vinegar 1 spaghetti squash leftover meat sauce (or can buy tomato sauce + ground beef) vegan parmesan almond flour https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1586156380367-1I18H5K7JTONBD89HPUM/mallory-26.JPEG BLOG - Let's get cooking - Recipes 1. Tofu Acorn Squash Bake Preheat oven to 400 F/ 200C. Cut Acorn Squash in half and take seeds out. Mix 1 tbsp chili sauce, 1/2 tbsp sriracha (less if you don’t like spicy). 1 tbsp maple syrup, 1 tbsp coconut aminos 2 tsp garlic powder. Add a spoonful to each half of the squash. (save a little sauce if you can). Add to heated oven for an hour or so. For the TOFU. Press + Cut into cubes. Mix 1 tbsp coconut aminos, 1/2 tbsp garlic powder, 1 tbsp tapioca flour. and coat the Tofu. Bake in the oven 40 minutes. (Mine didn’t toast as much as I would like so I added it to the stove top before serving). With the extra sauce you can add to whatever other veggies you have. I add carrots and spinach to a pan with the sauce. Layer all in the acorn squash and serve fresh. 2. Curry Soup Peel and cut 1 whole butternut squash, 3-4 whole carrots, 1 whole sweet potato. Toss with coconut oil, 1 tsp curry powder, 1 tsp turmeric, 1 tsp smoked paprika, salt and pepper. Add to preheated oven at 400 F/200 C. Should cook about 30 minutes but check and flip half way. While that’s cooking. Cut 2 yellow onions and garlic cloves onto the stove top with 1 tbsp of coconut oil (or sesame oil). Sauté until translucent. Add remainder of spice. 1/2 tbsp curry powder: 1/2 tbsp turmeric: 1/2 tbsp smoked paprika: 1 tbsp cumin: 1 tsp nutmeg: 1tsp coriander: for a kick 1 -2 tsp red chili flakers or cayenne pepper. Add roasted veggies to the pot and stir. Add 1-2 cups of vegetable broth (we like it thicker so I normally do one). Cover and bring to a simmer for about 5-10 minutes. Turn off the heat and blend with an emulsifier (or blender). My suggestion: Make this a day or two ahead of time! Soup is always better the next day. 3. Turkey Spring Rolls Brown your turkey with garlic powder, ginger, salt, pepper. (Drain excess water). Make your konjac noodles. (Yes they have a weird smell when you open them. Make sure to RINSE them very well about 5 minutes and then boil quickly 2 minutes). Lightly sauté your thinly cut mushrooms, carrots, cabbage. Allow to cool. Rice Paper: I add them gently to luke warm water for about 20 seconds to get them flexible. Make sure they are dry before rolling up all your ingredients. Sauce: 1/2 cup peanut butter, 1/4 cup coconut aminos, 1 tbsp sriracha, 2 tbsp sesame oil, 1/2 tbsp rice vinegar. 1-2 tsp fresh ginger (salt/pepper). Mix well. If you need to thin it out at, add 1- 2 tbsp hot water. Best made fresh. (the inside ingredients should be slightly warm). 4. Spaghetti Squash Bake. A great ‘Prep Ahead’ option. I use my leftover Roasted Red Pepper Meat Sauce (from Shakshuka Saturday’s). Cut 1 whole spaghetti squash in half and take the seeds out. You can bake in the oven 350 F/150 C for about 30-40 minutes or in the microwave 10-12 minutes. Scrap the insides out with a fork. (Should look like spaghetti). Mix in a baking pan with your leftover sauce. (if you don’t have any sauce left over 1 lb of ground beef cooked (and drained) and added to your favorite sauce). Sprinkle vegan parmesan cheese (or regular cheese) and 1/4 cup almond flour on top. Save in the fridge. Will last 2-3 days. Bake in the oven 400F/200C for about 15 minutes. https://malloryhopes.com/blog/i-bake-too monthly 0.5 2020-03-21 https://malloryhopes.com/blog/2020/1/2/fa-la-la-la-latkes monthly 0.5 2020-01-02 https://malloryhopes.com/blog/2020/1/21/where-did-the-time-go monthly 0.5 2020-01-24 https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1579855920083-DE1X5RYNEBWRNBBB62E8/blogger+brunch+2.JPG BLOG - Where did the time go? - With that being said… I’m dedicating the next few weeks to a plan. Planning out the recipes I’ll share. Working on fitness videos. And showcasing a few of my Israeli adventures in between. Navigating my new life and my new blog to really make a statement. One day hoping I can be a better source to y’all: to cook, to live, to sweat, to smile :) Not all specifically in that order. Please feel free to comment below and let me know how I can help you! https://malloryhopes.com/blog/and-the-weekend-is-here monthly 0.5 2020-04-03 https://malloryhopes.com/blog/spiceupyourlife monthly 0.5 2020-04-16 https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1586666449104-B4D1AEYHJ3Y3S7IUH427/malloryapril-19.JPG BLOG - Spice Up Your Life - A little FUN to our FUNKY schedule What is it week 4 now? https://malloryhopes.com/blog/week-what-did-you-say monthly 0.5 2020-04-25 https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1587372430098-RZUPPMKWG5N7LWQFXM62/IMG_4461.JPG BLOG - Week What? - But make it FUN Really I’ve been working on the best and most fun ways to shake the body and make you smile! This week’s workouts are definitely worth checking out! Please take a peek at the demo’s of the workouts on Instagram or the FULL 30 minute routine on Youtube! Sunday: Cardio JUMP (no jump rope needed) Monday: Glutes + Guts (cause it’s fun to say) Tuesday: BarreExpress (your favorite barre moves but a little faster transitions) Wednesday: Cardio CORE (since it’s been a top pick for all of y’all!) Playlist for Cardio CORE Thursday: Throwback to the days of MTV’s TRL (Top 10 songs to boogie and workout to!) https://malloryhopes.com/blog/groundhogsday monthly 0.5 2020-04-07 https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1586074669946-XH8ZT61DBGYT1OG0QHE8/MalloryHopesTemplate.jpg BLOG - And the week rolls on.... - Where else can you find me? Monday 19:00 LIVE ZOOM 30 minute interval workout with Nefesh B’nefesh TLV Link to FACEBOOK to Register for FREE Thursday 18:30 LIVE ZOOM 45 minute Barre Class with Beit Hanna will need to have a small membership with them. Saturday 17:00 Israel Time/ 10:00am EST LIVE ZOOM Invite Barre FIT 45 minute Class. Send over your email to receive the LINK. *Any questions? Would love to hear your comments, questions, concerns. https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1586074354523-SVWTIRR5Y27SNXQX1PWT/malloryindoors.jpg BLOG - And the week rolls on.... - This Week’s Workouts *LIVE Daily Sunday to Thursday 12:30 Israel Time (but they last for 24 hours on Instagram! Sunday: Cardio CORE and playlist Monday: Arms + Abs need some music Tuesday: Bun Burn LatinX playlist Wednesday: Cardio PESACH YALLA playlist Thursday: Yoga FLOW Yoga Girl's Monthly Playlist *Limited equipment needed: 30 minutes: Only positive energy *See VIDEOS below to do these routines at home on your own (or on a BIGGER screen!) https://malloryhopes.com/blog/hungryhippo monthly 0.5 2020-04-19 https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1587280918444-1BY7L9LT1WZD4573PFD6/ACS_0550.JPG BLOG - Hungry Hippo - Easy Cookin’ Cooking does not have to be perfect. You just have to give it a try. So let’s start sizzling! 1. Ask yourself: what are your taste buds, favorite proteins, time limit 2. Google It! I love asian flavors first and then fun mexican cuisine so I’ll type in Chicken Asian Recipes or Vegan Mexican Casseroles. 3. 10 ingredients + 30 minutes: Don’t over do it. Recipes should be ‘easy’ so less than 10 ingredients and under 30 minutes. 4. Alternatives: Don’t have an item? Just google alternative. This helps for vinegars or flours so you don’t have to buy more items you may not need. https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1587282662739-XC795M1LMJLAEKVN5TBY/MalloryHPchallah.jpg BLOG - Hungry Hippo - Cookin’ Chicken 3. Spaghetti Squash Pad Thai 1 Spaghetti Squash: 1 lb Chicken: Roast Squash in the 30 minutes in 400 degree oven (seeded and cored) or microwave 10 minutes: 1 cup shredded carrots: 3 cloves garlic: Sauté carrots + garlic with 1-2 tbsp of olive oil. Scramble 2 eggs with the veggies. Thinly slice the chicken and add 2 tbsp tapioca starch (or corn starch). Cook on the stove top for about 8-10 minutes. Mix the sauce: 1/3 cup coconut aminos (or soy sauce). 2 tbsp lime juice. 1 tbsp apple cider vinegar. (red chili flakes optional). Add sauce and chicken/veggie mixture. Add to cooked spaghetti squash and sprinkle with chopped peanuts. 4. Sesame Honey Chicken 1 lb chicken cut into cubes. Marinate ahead of time with 1 tbsp arrowroot flour (or tapioca starch). 1 tsp smoked paprika. 1 tbsp sesame oil. 2 tsp garlic powder. 1 tbsp rice wine vinegar. 2 tbsp honey. 1 tsp coconut sugar. 1 tbsp sweet chili sauce. BIG squeeze of sriracha (more or less to your liking). 1/4 cup coconut aminos or soy sauce. I marinate a few hours or over night. Sauté your favorite veggies first. I did savoy cabbage + mushrooms tonight with sesame oil, farlic powder, and pinch of salt. Remove chicken from sauce and cook on the stove top. About 10 -15 minutes. Add remainder of sauce to a pan to heat and cook thoroughly (raw chicken and all…). Make sure to cook on low and stir often. The starch will make it gooey. I add it all separately to be plated. Then toss the new plated dish back onto the stove for a quick ‘stir fry’ before serving. Sprinkle sesame seeds on top. https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1587282075583-AOWAVJ1413OG51H757H5/MalloryHPBlue.jpg BLOG - Hungry Hippo - Smells Good 1. Butternut Squash Sauced Pasta Egg Noodles: 1 Butternut Squash: 3- 4 shallots: 1 cup vegetable broth: 6 sage leaves: Pinch of nutmeg: Sauté shallots with cubed butternut squash. Add broth and spices Bring to a boil then reduce heat for 8-10 minutes. Puree and add to noodles. 2. Summer Corn Soup: 2 cans of corn: 2-3 turnips (I swapped instead of potatoes): 1 white onion: 2-3 cloves of garlic: 1 cup almond milk: 1 cup vegetable broth: 1/3 cup nutritional yeast. Add onions + garlic to a soup pot. Add corn (drained) and peeled and chopped turnips. Sauté a few minutes then add in your liquid. Can alter more or less broth vs. milk if you like it creamier. Add 1-2 tsp smoked paprika. 1 tsp cumin. 1 tsp red pepper chili flakes. Bring to a boil. Reduce Heat for 10-20 minutes. Add in nutritional yeast before blending. https://malloryhopes.com/blog/2020/3/2/so-you-had-a-cheat-meal monthly 0.5 2020-03-03 https://malloryhopes.com/blog/thankyou monthly 0.5 2020-05-02 https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1587965151225-31QWF14FMQG2TFOOWXT5/IMG_8105.JPG BLOG - THANK YOU - Donation Based No pressure at all- but I’ve heard feedback asking how y’all can ‘pay me’ or return the favor! Donations are welcome but not required. This time is tough for everyone and health + wellness should be available for everyone! BIT: Please contact for # hello@malloryhopes.com Venmo: MalloryHSchwartz Paypal: MallorySchwartz@gmail.com https://malloryhopes.com/blog/happymeal monthly 0.5 2020-04-27 https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1587799875258-DIQG1FV3IKUFVQNRF61Q/mealprep2.jpg BLOG - Make it a HAPPY Meal - Soup + Sweets 3. SOUP is for all seasons. And I’m a fan of any root vegetable. Acorn Squash Turmeric Soup 1 acorn squash 1 tbsp olive oil 1 cup diced carrot 1 small onion chopped 1/2 apple diced 1 tsp ginger 1/2 tbsp turmeric 1 8-oz can unsweetened coconut milk 1/2 cup water salt/pepper Cut and core acorn squash. Bake in 400 degree oven for 30 minutes. On the stove top add apples + onions. Sauté for a 5 minutes. Add the baked squash, spices, and liquid. Bring to a boil and then lower to a simmer for about 10-15 minutes. Blend and serve. TIP Make your soup a few days before serving.. always better on day 2. 4. NO BAKE Banana Peanut Butter Oatmeal Balls 1/2 cup Peanut Butter 1 mashed banana 1 1/2 cup Rolled Oats 1/2 cup shredded coconut 1-2 tbsp honey or maple syrup 1/4 cup mini chocolate chips Mash your banana first and add sweetener first. If your peanut butter is thicker just heat it a few minutes. Add the rest of your ingredients. BONUS can add hemp seeds, chia seeds, sunflower seeds. Alter with any other nut butter. Rolled and Refrigerate. I like to put in the freezer instead. https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1587798708498-SOUTLTK76LDNDD4LY5A0/mealprep+.jpg BLOG - Make it a HAPPY Meal - Did you check your pantry? Sent y’all a link with the ingredients already so check your pantry FIRST before shopping! 1. Pesto Sauce I’ll be adding with to my salmon this week but feel free to add to whatever protein you like! 1 cup raw spinach 1 cup fresh basil 1/2 cup pine nuts 1/2 cup nutritional yeast 2-3 garlic cloves 1 fresh lemon squeeze 1-2 tbsp olive oil I like it creamier so… 1/2 cup plant based milk or kick it up 1 tsp red chili flakes salt/pepper 2. Homemade BBQ Sauce (adding to my Grilled Chicken this week) 1 cup ketchup 1/4 cup apple cider vinegar 3 tbsp brown sugar (add 2 tbsp honey for an even sweeter taste) 1 tbsp Worcestershire Sauce (can swap with soy sauce) 2 tsp cumin 2 tsp garlic powder 1 tsp smoked paprika 1 tsp cayenne *optional salt/pepper https://malloryhopes.com/blog/mayaccountability monthly 0.5 2020-05-14 https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1588394508200-J8PXK761Q19ECLWKNOL4/BINGO.jpg BLOG - Wellness BINGO May Accountability Challenge Use the ‘honor code’ and please only mark if you really have done the activity. You can CHECK the box if you did the workout with me LIVE or my YOUTUBE recording of that same exercise. The 100x options you can do on your own (or with me after some of my LIVE workouts). Meal Prep- is open to interpretation: but it should mean a day where you plan your groceries, get home, prep it, and save if for the next few days. Theme days will be coming up on Thursday! (and I would love to see some photo proof!) Let me know if you have questions! https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1588394363046-KEY1HTQBKL0SSMJIGFDE/ACS_0671.JPG BLOG - Wellness BINGO - Happiness above all Check out my Wellness BINGO board above.. you’ll see a few bonus blocks in there. Including a CHEAT MEAL! Yes it’s important to balance out our fitness goals with our food goals (and fun). I don’t love the phrase “Cheat Meal” it has such a negative stigma. BUT Make it a MOOD Happy Meal- something that is maybe a little messier and lifts the mood! Which is just as important for our Wellness Goals! You’ll find my workouts via youtube added below for your week ahead! *Pizza from Night Kitchen TLV my first time ordering in during this Pandemic: Don’t forget to support local businesses as they slowly open for us! https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1588394095192-MQLSUH6FDPRFXC3Q9Z5K/ACS_0655.JPG BLOG - Wellness BINGO - Why we all need an accountability partner? Corona is hard on everyone. But isolation makes it harder to be our own ‘team captain’, our own cheerleader, and our own motivation. I am here to help you find your new ‘team’. This is not to push your fitness level- this is to find continuity and positive energy. Moving our body + finding time for ourselves everyday will help LIFT your mood and make this time a little easier. I hope my happiness jumps ‘off the screen' and can help you smile a little more. https://malloryhopes.com/blog/makeadate monthly 0.5 2020-05-07 https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1588831804116-H3CYGQJRY6BTD6I480Q0/IMG_6376.jpg BLOG - Calendly - Let’s make a date I am so thankful for all the kind words and feedback the past few weeks! I am eager to grow and package my Wellness + Accountability Plan for you. BUT to do that I need to connect individually to your goals. Please take a moment to ‘Make a date' with me on Calendly. 15 minute ZOOM dates to review your goals, how my workouts have helped you, and what you hope to see in the virtual fitness and wellness moving forward. If you prefer to write me your comments instead please email me hello@malloryhopes.com I look forward to connect with each of you! Calendly ZOOM Schedule https://malloryhopes.com/blog/sharinglightandlove monthly 0.5 2020-05-28 https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1590308458246-IKQSBG6DZFTESU5GMJ5E/c094dc20-8abb-4d07-8640-1f7e876cfca2.JPG BLOG - Light + Love - Sharing Light Feel so much positive energy nowadays. Honored to have your time, energy, and respect along this wellness journey! You should be receiving an amazing newsletter this week (via email) for my NEW Virtual Wellness Business. “EVERYDAY WELLNESS with MalloryHopes” Launching June 1st. I’ll let y’all read all the amazing details before blast them here. If you are not on my email list. Please send me a note hello@malloryhopes.com. https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1590308873871-OG2Z82HVII0K7FWIBTWG/1DC4144A-53C4-46FC-A553-7036F1EEE9E2.JPG BLOG - Light + Love - and most of all LOVE Thank you Thank you Thank you… for trusting me, believing in me, and building me up to be the best Mallory I can be. It takes an army.. and you are my best soldiers, generals, and fighters. Stay tuned for even more excitement. As always let me know how I can be here for you. My online business will continue growing but it is still all about YOU. And I want to be here for you. https://malloryhopes.com/blog/turnuptheheat monthly 0.5 2020-06-09 https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1590823252797-3U9S9CKJ7BB6618ATTR1/IMG_7710.JPG BLOG - Turn Up the Heat - Ladies… let’s get in formation Feeling inspired by all your support. Fitness is a ‘team sport’ to me. I share my positive energy… you sweat it out! And we WIN! Ok well maybe that’s pushing it a little bit. BUT June is going to be amazing! Thanks to everyone who joined the May Wellness BINGO. UPDATES! ZOOM BarreFIT will be on pause for June. Just have so many hours in the day to teach, film, eat.. and sometimes sleep. Will reinstate for July (hopefully) “Everyday Wellness” My first ever monthly wellness program is HERE! You can still join the first few days of June to receive the “Founding Members” Pricing $50 or 175 NIS (BIT or VENMO). This program means the world to me. After 15 years of teaching, 3 cities, 3 years of owning a meal prep company, and thousands of selfies and self promotion.. it’s coming together. A business I feel so excited to share and grow! Message me for more details! Lastly… I’ll be venturing back to the states in July. Don’t worry not for long. My LOVE for Israel is strong and I feel so inspired to be here more and more. Stay tuned for all the big moments (worldwide!) https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1591681021030-54M7HM96GHTBXES2Z9B9/workout6.jpg BLOG - Turn Up the Heat - Come workout with me Every Thursday + Saturday in June there will be LIVE classes! Tel Aviv come join me! All are welcome! BarreFIT Weekend ZOOM Classes will be back on schedule in July! Saturday + Sunday availability! Donation Based! Plenty of time to join my JULY Everyday Wellness Monthly Program. Sign up now. What makes my program unique? Accountability! I am here to help you stick to a plan that works best for you! Stay tuned for more information and news! https://malloryhopes.com/blog/alittleaboutme monthly 0.5 2020-05-21 https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1589715764924-LQ0ZLOCMHF92PMU3MP41/IMG_7512.JPG BLOG - A little about Me - Start at the beginning I am originally from Richmond, Virginia (where my parents still live). I grew up in a conservative Jewish household going to day school early on, Jewish summer camps, and active in youth group. I was always proud of my Jewish heritage. I went to public school for middle and high school, but still stayed active in the Jewish community. Jewish Americans have to find a balance with their religious journey and their secular life. I started dancing at the age of three and was a bit of a tap prodigy early on (even if I’m retired now). Dance was always a huge part of my life. Not just because I loved learning and being on stage but in my schedule. Creating a schedule was as important to be at the age of 15 as it is now. I learned early on how to ‘use my time wisely’ as my Mom puts it. https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1589776523574-7OP5HQ12HPUKHTIRJR7Z/IMG_5369.JPG BLOG - A little about Me - “May the Schwartz be with you” My family means the world to me. We are a big, loud Southern Jewish family. This picture is from 10 years ago… when I only had one niece. Many years later my family has grown. I have an older sister, older brother, both happily married and a totally of 6 nieces + nephews (even a set of twins!). We may bug the poop out of each other but we love hard too. We do our best to stay in touch and talk a lot. My Dad and Mom worked really hard to make sure we come together for holidays even though we don’t all live in the same city. I’m the youngest and my siblings were out of the house already when I was very young. So I grew up tagging along with my parents and have a really close bond with them. https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1589776860334-L72X1HRPW6CTCOU48EXO/IMG_5568.JPG BLOG - A little about Me - Social Media Butterfly I am really good at ‘keeping in touch’. I believe it’s one of my best attributes. Growing up my grandfather (and then my mother) made us write letters. Even if we talked on the phone every week he insisted we share letters. My love of snail mail continued at Camp Ramah in NE and all through college. I’m that girl that still goes to buy stamps. A little ‘note’ to say Hi goes a long way with friends. Who doesn’t love postcards? So even if we can’t talk on the phone I will always make the effort to show my friends they are important and I miss them! I was the first one to leave for college, and moved the farthest away after college.. and now moving countries I’ve realized if I want to stay in touch I have to make the effort. I have an imaginary list of friends that I run through to texts/call/facetime/ or just send emoji hearts to… so that I don’t lose touch with them. Maybe not every week but every few weeks … Jump to social media- yes I do love social media. It’s been my way of ‘keeping in touch’ of cultivating and creating new friendships, connections, and business ideas. Social media is a huge part of my life- but does not control my life. I am enthusiastic and positive and it’s not that I’m covering the bad days- but I take those sad, slow, tired days to myself… to get off the phone and just ‘be’. Social Media helps us all find support in hidden ways. I feel so uplifted by your support and encouragement. I love sharing my time and positivity to those in need. I am a horrible food photographer- so may be why you see my face all over the page instead of my creations. I am eager to grow my very own Virtual Wellness Program in the next few months so your feedback is huge. I will continue to find ways to make us both happy and healthy. If there is ever a time that social media does me more harm than good then I will step away- but for now.. keep sharing, posting, liking and I’ll be right here for you, with you! https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1589717509700-CE5AFFM0IHPQD70HHN7S/pineapple2.jpg BLOG - A little about Me - I love schedules Yes- I do. I’m honest. I love calendaring my workouts, meet ups, travel, and grocery lists. Thankful for google calendars. Nothing hand written: every digitized. It’s one reason I love MEAL PREP so much! Meal Prep is about using your time wisely to create fun and healthy meals that make your life function well. Your body is happier with good less processed foods. And even scheduling your less healthy bites out with friends or take away. Growing up both my parents worked full time and dinner time was our chance to come together. My mom always went grocery shopping every other Thursday with a huge list and ideas for meals. Even though her repertoire of recipes wasn’t as diverse- her meals were happy. Filled with love and comfort. She would call me on her way home and tell me how to preheat and reheat the meal and by the time she got home dinner was ready. The negative to schedules… is I’m pretty intense with ‘my day’. I think it’s a blessing and curse. It makes me more focused as an entrepreneur… but also tougher to ‘just wing it’. Don’t worry I’m learning the new ‘relaxed’ Israeli lifestyle. https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1589723404904-58RHQY61C0XHMGY5ZSKR/IMG_9768.JPG BLOG - A little about Me - Fit and tuck I fell into ‘Group Fitness’ after my dancing career paused.. aka I was never going to be a professional. So my sophomore year at the University of South Carolina. I signed up for more fitness classes in my schedule and trained to be on their ‘Group X’ team and lead fitness classes for students and teachers. Back then I taught ‘Tone n Tighten’ and Turbokick and Spin. I loved the variety and styles and energy of class. I had a ‘stage’ again. After college I tried my hand at ‘corporate life’ in Los Angeles. Yes, I finished college in 2008 with the worst economy and got scooped up by a water feature design company in business development. (so nothing connected to my degree in Sport + Event Marketing or in my passion for health)… I struggled to find my 9-5 fit. I tried other desk jobs and just felt like I failed at them. After working as an Event Coordinator for some of the top liquor brands… I realized Health + Fitness was my future. Now it would take a few more years to really solidify my plan- but here I am. I am certified to teach Barre and was lucky enough to create new program’s for Pink Barre Studios where I used to teach. I created Barre Sculpt, Barre Bound (on trampolines) and Barre Express. I received my Yoga Sculpt Certification from Core Power Yoga (a national yoga brand). I have a special certification for Yin Yoga (relaxation yoga). I am certified Lagree Fitness, a SUPER ‘pilates’ on megaformers. (sadly we do not have them in Israel … yet). I used to be certified in Spin as well and was an aggressive ‘Super Spinner’ while in LA… that one slowly died down for me. All my daily workouts + weekend BarreFit are my own creations. I research moves, form, combinations, and music to present you with the best workouts I can. https://malloryhopes.com/blog/alittlepersonal monthly 0.5 2020-06-16 https://malloryhopes.com/blog/hungrycardio monthly 0.5 2020-07-21 https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1595343427820-YMT6RDAQ7X3A9A4SP6RF/IMG_7815.JPG BLOG - Hungry Cardio - Morning Routine Want to try Fasted Cardio? Make a plan: Try for twice a week to start! Keep your cardio 20-30 minutes. Drink water before + after! If it feels right for you keep at it. Refuel after your cardio session with a protein packed breakfast! (try to wait about 30 minutes after your cardio session to eat). Eat Before: If you need coffee try to not jug it… small cup to sip! I know y’all LOVEEE your bananas- but it has a high glycemic index (meaning big sugar spike!) so try half an apple and nut butter or hearty grain toast and 1 slice of cheese. Snoooze: Not a morning person? Don’t push it! Just make sure you don’t eat right before your evening workout. A snack at 3pm (cottage cheese, deli slices, handful of almonds) and then jump into your cardio after work 5:30-6:30. https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1595342064618-0ENV79O40LXDXIXKZDCV/IMG_7818.JPG BLOG - Hungry Cardio - TIL Today I learned… I will never say I’m an ‘expert’- but I am here to help guide and lead you to the best answer for you! Since being in the states I jumped back into a morning run! Corona in Suburbia… not much to do outside but run the neighborhood! So what to do before a morning run? I get up and go with just a little water before.. let’s learn a little more about Fasted Cardio and see if it’s right for your routine! https://malloryhopes.com/blog/tagsandswag monthly 0.5 2020-07-16 https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1594858720751-QC66UIAKJSIVMO7V1UIV/headshot2.jpg BLOG - Tags + Swag https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1594858970029-SLWFQBX551G4KD3NWNF2/53639783_578969932585077_4352467403862103851_n.jpg BLOG - Tags + Swag https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1594858998690-VAMUC7TT0EXU9SBYPH4W/52733586_122675582131273_7949904979331528556_n.jpg BLOG - Tags + Swag https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1594861211501-YGUBRCUB26N24RZNVNCZ/zoodle.jpg BLOG - Tags + Swag https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1594861215931-77G9IPHRW852VMW9JAUF/banza.jpg BLOG - Tags + Swag https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1594900244195-2JORUND6XZT7Z7L5QX6H/IMG_221F13619EED-1.jpeg BLOG - Tags + Swag https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1594935566306-R9GOU16P5NWPGVZP3X67/IMG_9533.jpg BLOG - Tags + Swag https://malloryhopes.com/blog/kickitup monthly 0.5 2020-07-10 https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1594394354927-YAXXPBXJLUUUE00N6WVT/IMG_7843.JPG BLOG - Kick it UP! - Sweat with ME! Stuck in quarantine? Not ready to go back into a gym? Love the ‘new normal’ fitness routine at home? I have got you covered! Every Saturday 10:00AM EST/ 17:00 Israel Join me for 45 Min BarreFIT: a fun ballet + dance inspired workout. Limited space and equipment needed! ZOOM Link This is the same link for every Saturday (password 12345 if you need it). DONATION BASED Thank you for all the support. Thank you for believing in me. Thank you for helping me smile each and every day. Your energy fills me up to stay motivated and inspired to share even more ideas and moves! Can’t make it to my LIVE workouts? I’ve got you covered! Will be saving and uploading our ZOOM to Youtube! PLUS a few more youtube workouts you’ll enjoy! Click here to SUBSCRIBE and follow my videos! https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1594394938288-21EUAENFHUKNG6RK6ZKU/IMG_9380.jpg BLOG - Kick it UP! - Hungry Girl Here is this week’s Sweet Potato Hash recipe. Literally hash is from the word Hatcher in French ‘to chop’ 1 large sweet potato chopped 1/2 yellow onion chopped 1/2 tbsp Beautiful Briny Sea Magic Unicorn Seasoning 1 tsp cayenne pepper optional 2 eggs Sprinkle of arugula, sun-dried tomatoes, + nutritional yeast! Cook sweet potatoes and onions in olive oil with seasoning about 10-12 minutes. Make two pockets for the eggs and cover and cook another 5-9 minutes depending on how you like your eggs! Sprinkle with the fixings! בטייבון ‍♀️ (eat up) LIVE IGtv Cook with ME https://malloryhopes.com/blog/shakeitup monthly 0.5 2020-07-14 https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1594488818719-ZF955382EN7VGTSEJM3F/IMG_7846.JPG BLOG - Wake Up + Shake It - Plan Ahead Not sure how to get started? Make a PLAN and stick to it Start small! Schedule one or two workouts. Pick 1 new recipe to try out. Ask a friend to go on a social distancing walk. To get started: Pick the workout + day that fits in your schedule. * 60 Minute Power Yoga: Wednesday July 15th 12:00 EST/ 19:00 Israel ZOOM: Power Yoga *45 Minute BarreFIT: Saturday July 18th 10 AM EST/ 17:00 Israel ZOOM Link: BarreFIT Can’t make it LIVE? Peak my youtube page for tons of recorded workouts! (and give me a little click to Subscribe here!) Here is last week’s LIVE BarreFIT for your enjoyment! Link here https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1594688103829-1RH0DU6MX5CISIM50O2Y/image-asset.jpeg BLOG - Wake Up + Shake It - Snack Attack Now I know we all say ‘oh I don’t snack.. that much’ Mmmhmmm. But if you are gonna snack- be smart, have fun, and make it tasty! Try these Protein Oatmeal Balls 1 1/4 cup Rolled Oats 2 tbsp seeds (chia seeds, flax seeds, hemp seeds) 1/2 cup nut butter (top picks Georgia Grinders or Rusty's Nuts ) 1/3 cup sweetener (I go with maple syrup or date syrup!) 1/2 cup mix-ins! (raisins, dried fruit, other nuts, seeds, or Enjoy Life Chocolate Chips ) Want to find some packaged new snack items? Try Thrive Market in the states! Super helpful when trying to alter your wellness plan: they separate by category, diet, or allergen. https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1594689133079-CGEO9GCF8QZADQHIUKAQ/challah.jpg BLOG - Wake Up + Shake It - Let’s get cooking… Last week’s LIVE Instagram was a fun quick Sweet Potato Hash recipe. Y’alls feedback was amazing - so we will do it again! Thursday Night 7:00PM. I’ll post the ingredients online the day before if you would like to join me! https://malloryhopes.com/blog/20mincardiohiit monthly 0.5 2020-09-13 https://malloryhopes.com/blog/cbdnewbie monthly 0.5 2020-08-19 https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1597683758941-H0462UQ1BMMKRJNOLB9Y/apothecary.jpg BLOG - Are you a CBD Newbie? - Apothecary ATL In Person or ONLINE https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1597852782286-04M415GWZQGG0337PQVB/ACS_0015.JPG BLOG - Are you a CBD Newbie? - I knew NOTHING Honestly I am the first one to say.. ‘I know nothing about CBD’. I have never done the research, haven’t tried out any products, was never against it… just so clueless on where to begin. Apothecary ATL originally contacted me about doing a paid post for them… but what it evolved into is so much more. The knowledge and commitment they have to safe, healthy, and cost efficient CBD is outstanding. I cannot wait to share everything I’ve learned and the few new products I have tried (and will now share with you!) CBD… ‘all the mellow without the HIGH’ https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1597852836727-MK6238ZM35DMKFJA8CK3/ACS_0014.JPG BLOG - Are you a CBD Newbie? https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1597852811193-D445U0KH51WGI1X5MYG2/ACS_0013.JPG BLOG - Are you a CBD Newbie? - And now I know a little more.. Which I’m excited to share with you! Please remember to ask questions. Check with your doctor. And try out CBD for yourself. Why CBD? It’s all the ‘mellow’ without a high from THC. The active ingredient in marijuana. Top Usage for CBD? Sleep aid, anxiety, muscle relaxing, nerves, pain. What’s a safe amount to start with? If this is all new to you (and me) start out with a lower does: 250-500mg per bottle: So you’ll take 1/2 a gummie or 1/2 vile ~50mg of a tincture. Slowly building up more. Are their ‘levels’ of CBD? Yes! Isolate: best to use as a starter or newbie! Broad Spectrum: No THC, a step up from Isolate. Full Spectrum: has .3% THC will not make you ‘high’ but may be seen in a drug test. Which product is best to start with? Gummies or Tinctures. Can start with a smaller dosage and slowly add more if you like. What are terpines? botanical or fruits synthesized… so it taste better + can use the natural benefits. ex: orange for energy or lavender for relaxation. https://malloryhopes.com/blog/poweryogaflow monthly 0.5 2020-08-25 https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1598394020620-WX0FPO0677G7Z0SKV257/yogarvajpeg.jpg BLOG - Last YOGA Class https://malloryhopes.com/blog/setyourintentions monthly 0.5 2020-09-05 https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1599208609764-46VDSBF4L0RABW4CITLW/ACS_0023.JPG BLOG - September Intentions - But what do they mean… I used to write out my intentions.. some were spiritual evolution, some were real changes, some were thoughts to send into the universe. September used to mean a new school year, maybe a new hair cut, new classes, new bag pack.. so why not some re’new’ed goals! Conserve Energy: doing the things I enjoy in my physical day and saying no to anything physically or mentally demanded that I cannot take on in the moment. Acknowledging were my energy is best saved. Savor Small Wins: 2020 is hard enough. Remember to smile and appreciate the small moments that put a smile on your face (or ways you can share a small smile for others!) Expect the Unexpected: Y’all know I’m a HUGE planner… well I need take a deep breath and roll with the current flow. Not exactly spontaneous more- understanding that the new or different path is still a good one! Value My Worth: I own my space. I own my classes. I own my branding. I know I’m worth it. I put in the time, energy, creativity, and effort to build a business and personal brand. Now I just need to say those things repeatedly when I’m feeling put down or someone is trying to get ALL that for FREE. Love BIG: be open to the idea of LOVE, not just in dating BUT things that make my heart BURST and make my aura glow! https://malloryhopes.com/blog/platednotpictured monthly 0.5 2020-09-23 https://malloryhopes.com/blog/octobergoals monthly 0.5 2020-09-29 https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1601387519893-J1NHN395ZSTR9Q1MTX4Y/IMG_2184.JPG BLOG - New Month Same Goals - Welcome to October Have you heard of 10Q ? It’s an amazing + enlightening, personal questionnaire to review each year. I get my 10 questions sent to me on Day 1 Rosh Hashanah. Your past answers are saved in a vault as well to review for the following year. One question really inspired me this holiday season and into October. ‘What’s your six-word memoir on Life during Corona?’ I accept what I cannot control Take a deep breath + let that sink it. That’s my only (new) intention of October. I already feel calmer just saying it out loud. We have lost control… on most everything. Let’s turn our negative into a positive… what can we control? Our health, our safety, our holidays, our self care, our morning motivation, our home life. Health? Wear a mask. Safety? Don’t hang out in crowds. Holidays? Make plans for small outside gatherings. Self Care? Load up on masks, wine, podcasts, and lotion. Morning Motivation? Set your alarm and create your favorite hot drink. Order a fun morning bite once a week (support local businesses). Home life? The hardest one. You know I focus on meal prep. But plan ahead. Make dinner dates with your spouse. Ask your kids to pick out a dish to make. Have quiet movie nights with zero phones! Walk the neighborhood. Ask your kids or partner how they are feeling in this moment. https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1601386791553-GN430AFRE8K2H6H46SAU/IMG_2185.JPG BLOG - New Month Same Goals - Goodbye September Wow! For once this month went by fast! Maybe it’s because I was in lockdown for 14 days.. but who knows why? I went back and reviewed my September Intentions and most still apply (if not more). Appreciate Small Wins: Find one or two things to smile about every day! It can be a personal or professional win. A win in your own eyes, can be anything. Value My Worth: I didn’t know how ‘wanted’ I was for personal training. I have been a 'group fitness’ instructor for so long I didn’t know how to grow my one-on-one coaching and training. Financially it’s a HUGE bonus. And helps me be a better trainer. Create goals and meal plans that individually help my clients succeed. I feel ‘worthy’ of my goals and my successes. As an entrepreneur in corona days financial security is a huge blessing. https://malloryhopes.com/blog/hungryformore monthly 0.5 2020-10-14 https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1602663235277-32EDVI35XUC83SX4YPHE/ACS_0061.JPG BLOG - Hungry for More I add sun dried tomatoes to my Broccoli Cream Sauce! We eat with our eyes first! Don’t forget to add extra colors to your plate! https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1602494026988-O46WKZH8PR9I0U4NPYWK/IMG_3451.JPG BLOG - Hungry for More - Let’s talk alternatives Many of y’all know I did NOT grow up with any Italian influence. My pizza was strictly ‘fast food style’ and my angel hair pasta was comfort food with butter + salt. So let’s talk alternate flavors (and benefits). 1. Zoodles: made from zucchinis. Low in cholesterol + booming with vitamins. Make sure to use a spiralizer for instant noodles. 2. Squash Noodles: I normally buy these pre-made (use fast though they go bad quickly) or use the spiralizer. Another great way to add more veggies to the mix! 3. Quinoa Pasta: Naturally gluten free. Great source of protein. Make sure to add a little oil while boiling (and after) can get a bit sticky. 4. Rice Pasta: Low in sugar and carbs. Gluten Free. Bit of an earthier taste. Holds the flavor of whatever sauce you add. I love these for my peanut sauces: hot or cold. 5. Shirataki Noodles: Also the smelliest of them all. Virtually calorie + carb free! Comes packed in water. Make sure to rinse well under cold water (a few minutes) before boiling. The smell is only from how they package the noodles in the water. Perfect for any curry or thai flavors. https://malloryhopes.com/blog/justbeetit monthly 0.5 2020-11-01 https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1604244993599-4YH0LG4S524APDNQ1D7I/ACS_0073.JPG BLOG - Just Beet It - Just BEET it Shaking up your seasonal meals with these EASY Beet Recipes. Sweet vs Savory: Beets can happily go both ways and here is your chance to try it out! Surprise your guest (or self) with a delicious new recipe. So why BEETS? Help Lower Blood Pressure: Lower Inflammation: Improve Cardio Performance: Promote Brain Health (increasing blood flow!) PLUS inexpensive, easy to buy, saves well in your fridge! https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1604245259094-3QRTMNLK05CKYCHGGHL5/ACS_0071.JPG BLOG - Just Beet It - Beet Salad Spruce up your next dinner or surprise your girls with a lunch in the park. Bag of Spring Mix, Chopped Fennel, Shallots, + Leeks, Sliced Beets, Candied Pecans (homemade!), Olive Oil/Balsamic Dressing with Fresh Mint on Top. https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1604245556293-EX3V6M9AD3E7MFKXAKCN/ACS_0069.JPG BLOG - Just Beet It - Beet Smoothie Refreshing: Colorful: Super Powerful 1 Cooked Beet: Fresh Ginger: 1 Handful Frozen Berries. 1 Frozen Banana. Juice of 1 orange (1/2 Cup Orange Juice). 1/4 Cup Water (more or less). Dash of Honey (optional). Blend Well! Serve Cold. https://malloryhopes.com/blog/begrateful monthly 0.5 2020-11-08 https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1604830452017-IHDNG0MYU1IO5OOCLSQ0/IMG_1967.JPG BLOG - I am grateful for - Kind to ourself + to those around us As an instructor we each have our own ‘sign off’ at the end of class. A way to show love + thanks for a great practice. Even if it is not a yoga class I ask all my clients to give thanks to themselves at the end of their workout. Just so you have my blessing saved for your home practice. Sit up tall. Biggest inhale, biggest smile, reach both arms to the sky and bring your hands in prayer to heart center. Bow your head and give thanks to your body that you can move today + every day. Hands in between your eyebrows, third eye center, your eye of intuition: Find thanks not just for you body, but your mind, spirit, and soul sharing kindness with yourself + those around you. Namaste. https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1604829166166-NOFTPII8AV8O13TMH9TF/IMG_4192.JPG BLOG - I am grateful for - I am grateful for.. Instead of writing out a laundry list of must haves, wants, things to try, goals to aim for, friendly reminders… I just have one thought for November. “I am grateful for'“.. on repeat. This phrase is my reminder, acknowledgment, mantra, + mood of the month. When it’s been a rainy day + I had to cancel classes… “I am grateful for the sunshine”. When I have had a little too much ‘alone’ time. “I am grateful for my friends spoiling me with love + attention”. When my day is full of clients and classes “I am grateful for home cooked dinner and bedtime snuggles”. Repeating this phrase has helped me find the good and allow it to feel up my soul. It’s not about always being positive or always finding the positive. BUT being grateful for the moments that make us smile, that help us find fulfillment, that keeps us moving forward even on the harder days. https://malloryhopes.com/blog/class-schedule monthly 0.5 2020-10-27 https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1603791897540-835N3G0YPIQZ2RKVD6E6/outdoorflyer.jpg BLOG - Join me OUTSIDE Follow me on Instagram for any last minute updates or changes @malloryhopes https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1603636306122-VWFVOHQA4RALH2UAZ60V/IMG_3850.jpg BLOG - Join me OUTSIDE - All Welcome + All the LOVE I am here for you! I am here to help motivate you + excite you to work out. Need an accountability partner? That’s Me too! Scared to go to a new class alone? Well you know me now! Step out of your comfort zone safely! All levels, all welcome, all the good vibes. This will be the schedule until the end of November! https://malloryhopes.com/blog/butfirstcoffee monthly 0.5 2020-11-29 https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1606562198081-YWJPEYHB7G8SLF2HBQLN/IMG_6489.JPG BLOG - But first coffee - It’s a start Of course this is not the complete list! But it’s all my real opinions! How to get started? *Make a list first. I like to find them on instagram and see what makes them uniquely different. *Ask the barista what is the best item at their shop. Tell them flavors or notes you like too. *Try something different. If you have a ‘go to’ coffee order try other styles. *Be honest. You don’t have to like everywhere you go. *Support small business. Post corona times are tough… don’t forget to tip! *Bring a friend! It’s more fun! (and you can split more sweets!) https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1606564606010-GBW5JRZ2N7V5854UDWTU/IMG_5481.jpg BLOG - But first coffee - It gets even better! I created a Tel Aviv Coffee MAP to help you out! Tel Aviv Coffe (on google maps) https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1606561669627-C6KJYMNCKLH13MC7YCH5/IMG_1982.JPG BLOG - But first coffee - Stop in So where to begin. I was never the queen of coffee. I never ‘needed’ coffee to get me going. I honestly was most excited for ‘gas station’ coffee. But coffee is a language in Tel Aviv. It’s one of the most diverse and discussed products of Israel. People have every kind of opinion about their coffee. Where they go? Who has the best coffee? How they make it at home? I started my coffee tour a couple months ago. My clients were requesting early sessions and I happily obliged. So what to do at 9:00AM when my work day is half done? I decided to make my mornings an adventure. I started to walk the city hunting down + trying local coffee. https://malloryhopes.com/blog/stealsanddeals monthly 0.5 2020-12-12 https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1607795668972-M18M89W6Y8C8NGTSLOOB/IMG_2664.JPG BLOG - Steals + Deals! - Celebrate BIG or Small! Whether you are looking for new activewear or a fun snack here are the few great steals + deals I have for YOU! Carbon38 has some of my favorite active brands! I love all my gear from here. It last me so long and the matching set options are the BEST! (plus there is loungewear too) If you’re looking for Beyond Yoga Beach Riot Heroine Sport Use Code MalloryHopeSch50 for 15% OFF. Looking for the best casual leggings? Love these pastels (and metallics) from ShopDYI Use code MALLORYH30 for 30% OFF. Looking for a healthy twist on sweets this season? I love being an ambassador for Jojo's Chocolate. Here is a little more of their back story.. and why it’s important to support bomb ass babes! My mom “Jojo” has always been an inspiration to me. She was radiantly positive and happy no matter what challenges came her way, so when diagnosed with breast cancer she faced it head-on with a smile. Read more … More about Jojo's Use Code MalloryHopes10 for 10% OFF. https://malloryhopes.com/blog/wednesdaypopupyoga monthly 0.5 2021-01-21 https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1611257304619-C4NOOEY7S0Y010TJNDDI/Power+Yoga+Pop+Up+Prosperity.jpg BLOG - Wednesday Power Yoga at Prosperity Brewers Make sure to sign up in the link above! https://malloryhopes.com/blog/snack-time monthly 0.5 2021-01-26 https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1611681561910-9NJ7CBF72ZJGDLLDASKW/image-asset.jpeg BLOG - Snack Time - On the Go? Grab these quick and tasty snacks on the go! I am NOT a ‘bar girl’ but these Over Easy Foods Bar are a hit in our house. Not too thick or chewy. I love the Banana Nut. Grab 3 bars for $3! A sweet treat that won’t have you craving? I have been bragging about Jojo's Chocolates Keto Friendly + Gluten Free. 1 ‘bite’ and your sweet tooth is satiated! I love the Raspberry ones best! *click link for 10% off ordering! Last but not least! Uprising Super Foods remember the ‘brown chips’ in your favorite cracker mix growing up? Think about that in a whole box! Honestly LOVE these crackers. They have amazing bread with super fibers! ok no such thing as super fibers… but a great bread + fibers I’m sold! *use link for discount! https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1611678127542-96KLB4ISM5Y5XBWGZ8O0/cashew.jpg BLOG - Snack Time - NO Bake Snickerdoodle Balls https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1611672624872-MOLSYUECC1KNFNT250NI/curry.jpg BLOG - Snack Time - Curry Pretzel Bites https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1611672626153-Z3DXO39SZAXHXVZOZ40Z/no+bake.jpg BLOG - Snack Time - NO Bake Almond Pretzel Bites https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1611672627688-X4QCMO3IK4EJOZ17DQLE/veggie.jpg BLOG - Snack Time - Veggie Muffins https://malloryhopes.com/blog/power-yoga-at-the-berry-farms monthly 0.5 2021-01-21 https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1611261479426-7BDU0P03WRY6B7GJR7JD/berryfarm.jpg BLOG - Power Yoga at The Berry Farms https://malloryhopes.com/blog/7dayselflove monthly 0.5 2021-01-29 https://malloryhopes.com/blog/everdaywellness monthly 0.5 2021-03-12 https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1615565298913-D1J55TXZ7VMDYK30TVC9/balloon8.jpg BLOG - March Everyday Wellness - Sign Up today! Last big chance to score a killer deal for a fun + exciting 14 day athome program. ALL ON Demand. Day 1 you’ll get a link to a Google Drive which will contain this beautiful program. 12 Workouts! 20, 30, + 45 minute variations! You’ll have a calendar (and calendar reminders) of which day to do which workout, but feel free to switch it up. LIVE Workouts will be Tuesday + Thursday 6:30 am EST (13:30 Israel) and Saturday 10:30 am EST (17:30 Israel) Meal Prep/Menu Design: You’ll get a few fun recipes BUT this time around I want to help you fuel your refrigerator and plate! I have guides, charts, and fun tips to shop, prep, and feed your body! *Passover/Vegan friendly recipes! Mindfulness: Sunday + Wednesday Night Check Ins 9:00 PM EST (Israel will also be 21:00). A moment to review our goals, challenges, frustrations, and excitement together. Let’s use this time to create a safe space for each other. You’ll receive Daily Morning Affirmations via email + other journal prompts to use throughout the program. https://malloryhopes.com/blog/aprilshowers monthly 0.5 2021-04-01 https://malloryhopes.com/blog/supercoffee monthly 0.5 2021-04-19 https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1618840634000-9B3JHGL330PJHPZV7AOJ/image-asset.jpeg BLOG - Make it a SUPER Morning - Positive Energy Yes! I do love my SUPER COFFEE! They reached out to me a few months back to join their ambassador team. I unknowingly joined in and now I’m HOOKED! So why is Super Coffee different? Their organic dark roast coffee, vitamin B6, organic green coffee caffeine, l-theanine, vitamin E, vitamin B3, vitamin B12, vitamin D3. Their new Plant-Based Super Coffee and Creamer includes pea protein, which is a protein that has all nine essential amino acids and works with vegan, gluten-free, lactose-free diets. Curious about MCT Oil? MCT oil is a supplement that has become popular among athletes and body builders. The popularity of coconut oil, high in MCTs, has contributed to its use. As the name suggests, medium- chain triglyceride (MCT) oil contains medium-length chains of fats called triglycerides. Due to their shorter length, MCTs are more easily digested than longer-chain fatty acids found in many other foods. Click the pic for a 15% discount or use code MALLORYHOPES15 https://malloryhopes.com/blog/workoutwithme monthly 0.5 2021-05-21 https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1621626438659-NLG9SWVK5JHTV766MTE7/IMG_6365.PNG BLOG - Watch me on TV - Workout with Me! Click the Tabs Below for the quick + use friendly 22 Minute Workouts! ABs like Gwen: Grab a ball or block + groove to your favorite Pop Punk Queen. Toning (and Tightening): Remember that awesome ‘TNT’ class in college? You don’t? Well come ‘Tone n Tighten’ with me! 1 set of weights.. get ready to ROCK! Yoga Flow: A little less intense as my Power Yoga, but same great release and fun acoustic music. https://malloryhopes.com/blog/sweetlikehoney monthly 0.5 2021-06-01 https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1622477211948-IPHYML0ZSFL7OUOSFWPX/IMG_7012.JPG BLOG - Sweet Like Honey - So why Manukora? I am a HUGE proponent of Honey. It’s one of my personal SUPERFOODS! Refueling my immune system at home (and on the road!) All Manukora Mānuka Honey is Raw, Unpasteurized, Non-GMO Project Verified, Antibiotic-free, Glyphosate residue-free certified, and Traceable. Not ready for a spoon on it’s own? Add it to your tea, coffee, baked goods! I take my spoonful in the morning before I start my day! Use code: Mallory15 for 15% off your order at https://manukora.com https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1622477284656-Y195FHV4LHNFRHFZ8M8Z/IMG_6995.JPG BLOG - Sweet Like Honey - The facts! An Extra Dose of Immunity: (this mini bottle) An Extra Dose of Immunity to kickstart your immune system. Packed with Echinacea and Elderberry to stimulate the immune system and defend against colds and flu, this natural immune booster will help you get going again. All brought together in raw Mānuka Honey. A Daily Dose of Immunity: *Check my VIDEO here * A Daily Dose of Immunity for ultimate immune support. Bring balance back to your immune system with our natural herbal supplement. Contains potent adaptogenic herbs Ashwagandha and Eleuthero for nourishing the whole body. All delivered in raw Mānuka Honey so you can easily absorb the goodness. MGO 600+ Mānuka Honey: This is a very rare and highly active raw Mānuka honey sourced from some of our best hives in remote mānuka forests of New Zealand. the key antibacterial property of Mānuka honey. https://malloryhopes.com/blog/julyfunwithme monthly 0.5 2021-07-05 https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1625517212651-BL93F5ZMEH92FTHUJVLH/IMG_8894.JPG BLOG - July Baby! - Join Me! My BIG Birthday Bash Power Yoga Class is coming up! Saturday July 10th 10:30-11:30AM *All Levels + Ages Welcome to Join! The Wharf Fort Lauderdale donation based 60 Minute ‘Drake Inspired’ Power Yoga Class. Vinyasa Flow + Core Fusion. Bring your mat, towel, and water! BONUS: Oodles of giveaways at class! Samples by Clutch Coffee Bar. Goodie Packages from Banza Chickpea Pasta. Tasty gift cards from local favs: Mama Munchies + Poke Lolo (plus so much more!) https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1625517630048-QSL03JLUD6C64YFOZXTJ/IMG_9056.JPG BLOG - July Baby! - Share the Love I appreciate all your support + encouragement. I am excited to share my energies and wellness journey not just in person but online. CLICK HERE to help get me to 10K Followers on Instagram AND share $500 with your favorite charity. Growing my online base is important to me as a content creator and fitfluencer. I am aiming to create more online classes, share my tips, and of course show off the healthy products I enjoy most. I will continue to support each of y’all on your wellness journey’s. Thanks for the follows + likes! Don’t forget to click the link! https://malloryhopes.com/blog/summerschedule monthly 0.5 2021-06-14 https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1622484541924-R6YT6SV4ZW0CMD7ZCH9O/4080D64A-8B79-4E5F-93F3-92F0949AEBA8.JPG BLOG - Where to find me this summer! - Jump on in… Looking for fun, active fitness events this summer? I’ve got you covered! Best of all? They are all FREE* (Donation Based) Saturday June 19th Power Yoga 10:30-11:30AM Level Up Boxing Fort Lauderdale 14 NW 11th Ave, Fort Lauderdale, FL 33311 Grab your mat, water, and let’s flow! A great class for athletes looking to work on their mobility. Plan Ahead! Saturday June 26th + July 10th (my birthday class!) The Wharf FTL (along the water not in the event space) 10:30-11:30AM I’ll be rocking Drake Inspired Power Yoga. 60 Minutes to Flow to the funky, fun tunes. Donation Based as well! And oodles of space. Would love for you to bring a friend of two to join me! https://malloryhopes.com/blog/snackattack monthly 0.5 2021-08-15 https://malloryhopes.com/blog/healthysnacksonthego monthly 0.5 2021-10-23 https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1630335137166-OTCUNFACGNS764VOXSGL/IMG_1713.JPG BLOG - Quick Stop for Healthier Snacks - Add Something Positive And for the most important part in your travels… COFFEE! Y’all know I’m a SUPER Fan of SuperCoffee but it truly is a great RTD (ready to drink) caffeinated option. ‘RTD’ Ready to Drink: 10g of Protein, ZERO Sugars (they use Monk Fruit). and 250mg of caffeine. Start with their most popular French Vanilla flavor. Can find it at most local grocery stores + thankfully now at your local 7-11 too. Check out the full menu of SuperCoffee products on their website. Drink SuperCoffee . USE CODE: SUPERMALLORY for a great discount. https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1630334671769-MCWN15CITK4LORNNGY8C/IMG_1731.JPG BLOG - Quick Stop for Healthier Snacks - Snack Happier The best answer to curbing any ‘cravings’ while traveling is to stick to healthier options. Here are a few of my favorites options found at your local 7-11. https://malloryhopes.com/blog/wellnessevents monthly 0.5 2021-09-19 https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1632072970476-1IVNIFA6FYZRM6ZWP3B4/IMG_7845.JPG BLOG - October Wellness Events - Let’s Flow So excited to team up with The Wellness Lounge Boca for TWO amazing events. Saturday Oct. 2nd + Saturday Oct. 16th 10AM-12PM at Choose Joyfull 2219 Seacrest Blvd., Delray Beach Power Yoga + Self Care. 60 Minute Power Yoga, Gua Sha Facial tutorial, FREE B12 Shots from Hydreight Palm Beach, Chiropractic care on hand, tasty smoothies from our venue Choose Joyfull Sign up by September 24th for tickets to each event for $24. Use Code EARLY. Want to book the class for 2? Use Code BUYTWO for $5 off each ticket. Normal ticket price is $30 for each event. Click Here to Buy Tickets https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1632073760913-IE4H62HMWH2NKAYWNYWZ/IMG_7706.JPG BLOG - October Wellness Events - Barre + Bubbles Anyone else miss Barre as much as I do? You’re in LUCK! Barre + Bubbles Saturday Oct. 9th 10AM-11AM Hosted at The Haute + Honey in their newest location at Lighthouse Point. Class is $20 . You’ll receive 10% off any of your purchases as a treat for their grand opening. You’ll be treated to Prosecco from FitVineWine. Less sugar with all the taste! Click here for tickets to Barre + Bubbles https://malloryhopes.com/blog/active-beauty monthly 0.5 2021-11-19 https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/ae142c46-a655-4f4b-8acb-39699f504bbc/ACS_0241.JPG BLOG - Real Active Beauty - Inside + Out People ask me all the time how I train, what I eat, when do I rest? These are all amazing questions but my favorite phrase in fitness ‘One Size Does Not Fit All’. I love sharing the workouts, outfits, foods, and products I use- but you are your best advocate on what works best for your body. That being said…I’ve partnered with Active Beauty . (Find them instagram at Real.Active.Beauty ) I’m thrilled to share my honest review (and glowing results to continue). It’s been a few weeks and I truly enjoy using this product for my daily wellness routine. https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/73dae17d-93b6-4d40-9dbd-c1508f27060f/ACS_0244.JPG BLOG - Real Active Beauty - One-drink solution Our skin demands more than just collagen! There are so many materials that occur naturally to firm your skin- but at a certain age (cough cough) it’s harder for us to absorb those materials (or go back in time to add on more sunscreen). Collagen is the most abundant protein in the human body, found in the bones, muscles, skin, and tendons. Now is the time to refuel! As we age our skin weakens and dulls- but we can combat those pesky qualities with an added daily boost with Active Beauty individual servings. Active Beauty combines marine collagen (fish based) with vitamin C and electrolytes. Let’s start now by defying the aging process and provided the necessary ingredients within to shine brighter on the outside. https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/d1e3ebc5-9522-418e-82b3-1335b169f8e2/ACS_0245.JPG BLOG - Real Active Beauty - Make it stand out And even better…. it taste delicious! Pink Lemonade flavor - added into hot or cold water. 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My name is Mallory Hope... S is for my last name and I'm pretty much an eternal optimist about living life to the fullest! I’m glad you’re here. https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1599751710877-Y9ECTDJJ46HHQOMJ1KHY/Screen+Shot+2020-09-10+at+5.26.42+PM.png New Home Page (Copy) https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1599751401934-J0SUJNUIT1W5RQNH7MPM/Screen+Shot+2020-09-10+at+5.21.33+PM.png New Home Page (Copy) https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1599751512185-JX1E8Q3OL3TICE3Q6IMF/Screen+Shot+2020-09-10+at+5.24.07+PM.png New Home Page (Copy) https://malloryhopes.com/archive daily 0.75 2019-09-11 https://malloryhopes.com/home daily 1.0 2020-10-26 https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1599754654535-MQ1EZMROBQ2B4FIM1FI6/Screen+Shot+2019-01-04+at+2.32.15+PM.png New Home Page - Meet Mallory. My name is Mallory Hope... S is for my last name and I'm pretty much an eternal optimist about living life to the fullest! I’m glad you’re here. https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1599751710877-Y9ECTDJJ46HHQOMJ1KHY/Screen+Shot+2020-09-10+at+5.26.42+PM.png New Home Page https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1599751512185-JX1E8Q3OL3TICE3Q6IMF/Screen+Shot+2020-09-10+at+5.24.07+PM.png New Home Page https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1599751401934-J0SUJNUIT1W5RQNH7MPM/Screen+Shot+2020-09-10+at+5.21.33+PM.png New Home Page https://malloryhopes.com/order daily 0.75 2019-07-18 https://malloryhopes.com/order/1-week-of-meals monthly 0.5 2016-03-09 https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1456283642499-HUL9HJ8ST735YG4UN7T5/911A5614.jpg Order - Consultation https://malloryhopes.com/order/base-fee-for-grocery-1 monthly 0.5 2016-03-09 https://malloryhopes.com/order/4-week-starter-package monthly 0.5 2019-07-18 https://images.squarespace-cdn.com/content/v1/56bce7de555986e2a34affa1/1457486404340-NSZQTBWIXL1UBQO3U3NJ/911A5705.jpg Order - 4 Week Starter Package