I must be going crazy, but at least I'll be in good company! Several of my friends and I have decided to participate in the Warrior Dash here in Maryland on May 22nd. I figure, if I can get up on stage in a flashy bikini and 5 inch heels, I can certainly crawl through mud and under barbed-wire without too much embarrassment; perhaps I'll be eating my words in a few months.
Climbing cargo nets, running through tires, jumping over fire and scaling walls are just a few of the ten obstacles we will have to conquer. I'm PUMPED! So the question is, who will be a warrior with me?!?!?!
http://warriordash.com/register2011_maryland.php
Monday, January 31, 2011
Sunday, January 30, 2011
Lemon-garlic Shrimp
Lemon-Garlic Shrimp & Vegetables
(from www.eatingwell.com)
Here's a healthy twist on shrimp scampi. Leave out the butter and load the dish up with red or orange peppers, zuchinni, and asparagus for a refreshing spring meal. Serve with quinoa.
4 servings Active Time: 35 minutes Total Time: 35 minutes
Ingredients
4 teaspoons extra-virgin olive oil, divided
1 large red/orange bell peppers, diced
1 large zuchinni sliced
2 pounds asparagus, trimmed and cut into 1-inch lengths
2 teaspoons freshly grated lemon zest
1/2 teaspoon salt, divided
5 cloves garlic, minced
1 pound raw shrimp, (26-30 per pound), peeled and deveined
1 cup reduced-sodium chicken broth
1 teaspoon cornstarch
2 tablespoons lemon juice
2 tablespoons chopped fresh parsley
Preparation
Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add bell peppers, asparagus, lemon zest and 1/4 teaspoon salt and cook, stirring occasionally, until just beginning to soften, about 6 minutes. Transfer the vegetables to a bowl; cover to keep warm.
Add the remaining 2 teaspoons oil and garlic to the pan and cook, stirring, until fragrant, about 30 seconds. Add shrimp and cook, stirring, for 1 minute. Whisk broth and cornstarch in a small bowl until smooth and add to the pan along with the remaining 1/4 teaspoon salt. Cook, stirring, until the sauce has thickened slightly and the shrimp are pink and just cooked through, about 2 minutes more. Remove from the heat. Stir in lemon juice and parsley. Serve the shrimp and sauce over the vegetables.
Nutrition Per serving:
227 calories; 7 g fat (1 g sat, 4 g mono); 174 mg cholesterol; 14 g carbohydrates; 0 g added sugars; 28 g protein; 4 g fiber; 514 mg sodium; 670 mg potassium.
Nutrition Bonus: Vitamin C (210% daily value), Vitamin A (80% dv), Folate (53% dv), Iron (25% dv).
Friday, January 28, 2011
Mindset
I was reading through my personal blog and came across this post from 2009, right before I really got serious about my weight loss goals. It really made me giggle. I was your typical yo-yo dieter, fad follower, and looking for a quick fix to get the body I wanted.
http://runningonaas.blogspot.com/2009/07/operation-detox.html
Now, a year and a half later, I'm really glad that I'm on the path that I am. I feel amazing. Sure, we'll always have those things about ourselves we wish we could magically fix (mine is the mum tum). I just view the whole process much differently. Its not about a quick fix...its about commitment, a lifestyle of healthy habits and pushing yourself to be your best!
http://runningonaas.blogspot.com/2009/07/operation-detox.html
Now, a year and a half later, I'm really glad that I'm on the path that I am. I feel amazing. Sure, we'll always have those things about ourselves we wish we could magically fix (mine is the mum tum). I just view the whole process much differently. Its not about a quick fix...its about commitment, a lifestyle of healthy habits and pushing yourself to be your best!
Thursday, January 27, 2011
Mums the Word
My parents are moving to Kansas...that's a whole other story in itself, but they have packed up their Maryland home as of last week. My father went ahead and drove the u-haul loaded with all their belongings while my mother is staying with us in our home until her job transfer at the end of March. Good times.
I love my mother, but I've never had a parent as a live-in. The occasional weekend here or there was always enough for me; not to mention that my children act like little war demons whenever a grandparent is present. We're on day number 4, and so far all is well. I don't dare say this aloud, but it has been really nice having her here this week. I've been making delicious healthy dinners (sushi, roasted chicken, an assortment of salads, a couple thai dishes) and I actually have an adult that will sit down and relish in the meal with me. God love my husband, but he's not exactly one with an adventurous palette.
One evening after the dinner was finished, the kitchen was cleaned and the children were fast asleep, I decided to ask my mom if she wanted to exercise. My mother is a tiny woman. She's all of 120lbs and a whopping 5 ft 1 inch tall. She is however not a healthy person. She is long time smoker, eats very poorly, and doesn't exercise at all. I chose to break her in with the tried and true Jillian Michael's 30 Day Shred. Oh was this fun!
The JM Shred is only 20 minutes long. 3 circuits of 3 minutes strength, 2 minutes cardio and 1 minute Ab work. Then it finishes with about 2 minutes of stretching. She really worked hard. Her form was "so so" but I was able to help guide her and I did the workout with her so she didn't feel so awkward. I showed her how to do the exercises, I cheered her on and I pushed her when she started to say, "THIS IS TOO HARD!". By the end, she was panting, sweating and laughing her head off! She was really happy she made it through!
Those 20 minutes will kick your butt! I had my mom start her first time without any hand weights. I'm glad I did because for the next two days she's been moaning and groaning about being sore. We'll hit it again today and I'll have her add 2lb weights in each hand.
I'm very proud of her for doing it. I figure, she's going to be staying with me for about 8 weeks...why not help her get on track with her diet and exercise. I want my mom to take care of herself and I'm hoping that this will make her feel good and get her on a path to a healthy lifestyle!
I love my mother, but I've never had a parent as a live-in. The occasional weekend here or there was always enough for me; not to mention that my children act like little war demons whenever a grandparent is present. We're on day number 4, and so far all is well. I don't dare say this aloud, but it has been really nice having her here this week. I've been making delicious healthy dinners (sushi, roasted chicken, an assortment of salads, a couple thai dishes) and I actually have an adult that will sit down and relish in the meal with me. God love my husband, but he's not exactly one with an adventurous palette.
One evening after the dinner was finished, the kitchen was cleaned and the children were fast asleep, I decided to ask my mom if she wanted to exercise. My mother is a tiny woman. She's all of 120lbs and a whopping 5 ft 1 inch tall. She is however not a healthy person. She is long time smoker, eats very poorly, and doesn't exercise at all. I chose to break her in with the tried and true Jillian Michael's 30 Day Shred. Oh was this fun!
The JM Shred is only 20 minutes long. 3 circuits of 3 minutes strength, 2 minutes cardio and 1 minute Ab work. Then it finishes with about 2 minutes of stretching. She really worked hard. Her form was "so so" but I was able to help guide her and I did the workout with her so she didn't feel so awkward. I showed her how to do the exercises, I cheered her on and I pushed her when she started to say, "THIS IS TOO HARD!". By the end, she was panting, sweating and laughing her head off! She was really happy she made it through!
Those 20 minutes will kick your butt! I had my mom start her first time without any hand weights. I'm glad I did because for the next two days she's been moaning and groaning about being sore. We'll hit it again today and I'll have her add 2lb weights in each hand.
I'm very proud of her for doing it. I figure, she's going to be staying with me for about 8 weeks...why not help her get on track with her diet and exercise. I want my mom to take care of herself and I'm hoping that this will make her feel good and get her on a path to a healthy lifestyle!
Tuesday, January 18, 2011
My Diet
I get a lot of requests to share my diet and meal plan with others. The first thing I say is that my nutritional goals are for ME and I don't suggest that anyone follow them exactly. You should always consult a physician or nutritionist before drastically changing your diet.
There are some suggestions I would be more than happy to share though and hopefully you can do your research and find what works best for you and your lifestyle. Exercise and nutrition has become a TOP priority for me so I make it work and I really spend a lot of time and energy with the planning, prep and execution.
1. Clean Eating; I eat foods that are not processed, do not contain white flour or sugars and do not have preservatives, additives or hormones. That doesn't necessarily mean organic, it just means "whole". I don't eat clean 100% but I would say about 80%90% of the time, if it comes in a bag or a box...its not for me. Clean eating is tricky when eating out, so I make sure and order sauces on the side or without the sauce entirely, fresh salads (oil and vinegar dressing only) and meats and fish that are grilled and only seasoned with salt and pepper.
2. I eat 6 times a day. Breakfast, post workout snack, lunch, afternoon snack, dinner and evening snack. I NEVER skip breakfast. That's the kickstart to my day and it gets my metabolism running as soon as I get up! My meals aren't very big, but they give me enough to provide me with the energy and fuel that I need to get me through my day until my next meal. I do feel like I eat all day but doing this keeps me from over eating at my next meal. It really helps with portion control and also keeps my body on an efficient fuel burning schedule.
3. Macronutrients. Each meal consists of Carbohydrates, Fats and Proteins. The ratio of those macronutrients depends on what I'm doing and when I'm doing it. I aim for about 75-125g of carbs a day, 150-200 g of protein, and 50 g of fat. That sounds like low carbs and high protein, but I'm someone that bloats easily from carbs and I don't naturally have a lot of muscle mass. My goals are to build muscle and keep a lean physique...so I UP the protein and lower the carbs. I do NOT ELIMINATE carbs; that's a big diet/health NO NO. I simply cycle them so that I burn them efficiently and give them to my body when I need them. On low activity days, my body requires fewer carbs, on highly active days I'll take all the carbs I can get! I don't usually eat starchy carbs (rice or sweet potatoes) after 5pm. Fats are important to help keep your metabolism moving. Not having enough fats in your diet will only destroy your efforts in losing weight, not to mention it will mess with your digestive system. That's no fun at all...
4. Water water water! I drink about 3-4 L of water each day. I add a BCAA called "XTend" to half of my water intake and that gives me essential vitamins that I need to maximize my workout results; it also helps with muscle recovery and digestive health. Many times, if you feel hungry, you're really thirsty. Stay hydrated. The benefits are endless. Stay away from sodas, juices and other high calorie drinks. Those are empty calories that really don't help your hydration. Stick to water :) I will admit that coffee is my weakness. I do have one cup of coffee every morning. Not the best thing...but hey, we all have that ONE thing, right?
Here is a sample menu for my day:
Breakfast:
16 oz coffee
half and half
2 splendas
Oatmeal pancake
1 tbsp natural peanut butter
1 tsp strawberry perserves
Post workout snack:
High 5 protien shake
Lunch:
1 c jasmine rice or sweet potato
5 oz chicken or 5 oz fish
steamed veggies
Snack:
Greek Yogurt
Fruit
Nuts
Dinner:
Large salad oil and vinegar dressing
6 oz chicken or fish
Evening snack:
Almonds
or
Muscle Milk Light
I'll keep posting ideas. I know that sometimes the diet can get boring if you are running out of ideas. Tosca Reno's cookbooks help tremendously! Happy Eating!
There are some suggestions I would be more than happy to share though and hopefully you can do your research and find what works best for you and your lifestyle. Exercise and nutrition has become a TOP priority for me so I make it work and I really spend a lot of time and energy with the planning, prep and execution.
1. Clean Eating; I eat foods that are not processed, do not contain white flour or sugars and do not have preservatives, additives or hormones. That doesn't necessarily mean organic, it just means "whole". I don't eat clean 100% but I would say about 80%90% of the time, if it comes in a bag or a box...its not for me. Clean eating is tricky when eating out, so I make sure and order sauces on the side or without the sauce entirely, fresh salads (oil and vinegar dressing only) and meats and fish that are grilled and only seasoned with salt and pepper.
2. I eat 6 times a day. Breakfast, post workout snack, lunch, afternoon snack, dinner and evening snack. I NEVER skip breakfast. That's the kickstart to my day and it gets my metabolism running as soon as I get up! My meals aren't very big, but they give me enough to provide me with the energy and fuel that I need to get me through my day until my next meal. I do feel like I eat all day but doing this keeps me from over eating at my next meal. It really helps with portion control and also keeps my body on an efficient fuel burning schedule.
3. Macronutrients. Each meal consists of Carbohydrates, Fats and Proteins. The ratio of those macronutrients depends on what I'm doing and when I'm doing it. I aim for about 75-125g of carbs a day, 150-200 g of protein, and 50 g of fat. That sounds like low carbs and high protein, but I'm someone that bloats easily from carbs and I don't naturally have a lot of muscle mass. My goals are to build muscle and keep a lean physique...so I UP the protein and lower the carbs. I do NOT ELIMINATE carbs; that's a big diet/health NO NO. I simply cycle them so that I burn them efficiently and give them to my body when I need them. On low activity days, my body requires fewer carbs, on highly active days I'll take all the carbs I can get! I don't usually eat starchy carbs (rice or sweet potatoes) after 5pm. Fats are important to help keep your metabolism moving. Not having enough fats in your diet will only destroy your efforts in losing weight, not to mention it will mess with your digestive system. That's no fun at all...
4. Water water water! I drink about 3-4 L of water each day. I add a BCAA called "XTend" to half of my water intake and that gives me essential vitamins that I need to maximize my workout results; it also helps with muscle recovery and digestive health. Many times, if you feel hungry, you're really thirsty. Stay hydrated. The benefits are endless. Stay away from sodas, juices and other high calorie drinks. Those are empty calories that really don't help your hydration. Stick to water :) I will admit that coffee is my weakness. I do have one cup of coffee every morning. Not the best thing...but hey, we all have that ONE thing, right?
Here is a sample menu for my day:
Breakfast:
16 oz coffee
half and half
2 splendas
Oatmeal pancake
1 tbsp natural peanut butter
1 tsp strawberry perserves
Post workout snack:
High 5 protien shake
Lunch:
1 c jasmine rice or sweet potato
5 oz chicken or 5 oz fish
steamed veggies
Snack:
Greek Yogurt
Fruit
Nuts
Dinner:
Large salad oil and vinegar dressing
6 oz chicken or fish
Evening snack:
Almonds
or
Muscle Milk Light
I'll keep posting ideas. I know that sometimes the diet can get boring if you are running out of ideas. Tosca Reno's cookbooks help tremendously! Happy Eating!
Monday, January 17, 2011
Who needs a housekeeper?
Another one of my New Year's resolutions was to do more things myself rather than pay someone else to do it. The cleaning lady was one of the first things to be cut! This is helping me in more ways than one; not only am I saving money, but I'm also burning about 150 calories per hour spent cleaning (moderate intensity).
It takes me about 4-6 hours to clean my house from top to bottom. That's a lot of calories burned right there! Doing that once a week...it definitely adds up! I didn't realize the benefits of this resolution and I think I just may stick to it.
Here are some tips to keep you at moderate intensity and maximize your results during your housekeeping workout:
1. Listen to high energy music to keep you moving at a steady upbeat pace
2. Stand while folding the laundry and put it away immediately after folding it.
3. Wash your floors on your hands and knees.
4. Limit your breaks to 5 minutes or less (KEEP MOVING)
5. Stay hydrated (I carry a water bottle around with me and keep refilling it)
6. Stay on your meal plan; don't snack
7. Make multiple trips if you have to bring things up and down stairs; this will keep you from hurting yourself and it will force you to get a killer leg workout!
8. Don't take cleaning shortcuts, really put some elbow grease into your work. You'll work up a sweat while getting your house SPOTLESS!
Happy Cleaning!
It takes me about 4-6 hours to clean my house from top to bottom. That's a lot of calories burned right there! Doing that once a week...it definitely adds up! I didn't realize the benefits of this resolution and I think I just may stick to it.
Here are some tips to keep you at moderate intensity and maximize your results during your housekeeping workout:
1. Listen to high energy music to keep you moving at a steady upbeat pace
2. Stand while folding the laundry and put it away immediately after folding it.
3. Wash your floors on your hands and knees.
4. Limit your breaks to 5 minutes or less (KEEP MOVING)
5. Stay hydrated (I carry a water bottle around with me and keep refilling it)
6. Stay on your meal plan; don't snack
7. Make multiple trips if you have to bring things up and down stairs; this will keep you from hurting yourself and it will force you to get a killer leg workout!
8. Don't take cleaning shortcuts, really put some elbow grease into your work. You'll work up a sweat while getting your house SPOTLESS!
Happy Cleaning!
Sunday, January 16, 2011
Heart Rate Monitors
It is important to understand your body, measure your heart rate, and count actual calories burned during a workout to get the maximum results in whatever training plan you are working on.
I'm not a fanatic, but I do find my heart rate monitor to be very useful. I have the Women's Sportline Duo 1025 This is such a great, economical, heart rate monitor that can be used with our without the chest strap/belt. I didn't want to spend a lot of money on a HR monitor right away. I wanted to be sure that I knew how to use one properly and also use it consistently before dropping some major cash on one. Maybe someday, I'll upgrade to a heavy duty HR monitor, but for right now, this is just the right product for me and my active lifestyle.
Another bonus to this specific HR Monitor is that it is still pretty feminine looking. I can also wear it all day long without feeling like I have a massive HR monitor stuck to my arm. Most HR monitors are large and bulky. I have no problem wearing this to work or with my every day clothing. I keep the chest strap in my gym bag just in case I want to track the entire workout. Most of the time though, I just wear the watch. It was worth the money, I'm able to maximize my workouts and set goals, and it fits my style (that's a big plus in my book!)
http://www.sportline.com/product.php?prod=73
I'm not a fanatic, but I do find my heart rate monitor to be very useful. I have the Women's Sportline Duo 1025 This is such a great, economical, heart rate monitor that can be used with our without the chest strap/belt. I didn't want to spend a lot of money on a HR monitor right away. I wanted to be sure that I knew how to use one properly and also use it consistently before dropping some major cash on one. Maybe someday, I'll upgrade to a heavy duty HR monitor, but for right now, this is just the right product for me and my active lifestyle.
Another bonus to this specific HR Monitor is that it is still pretty feminine looking. I can also wear it all day long without feeling like I have a massive HR monitor stuck to my arm. Most HR monitors are large and bulky. I have no problem wearing this to work or with my every day clothing. I keep the chest strap in my gym bag just in case I want to track the entire workout. Most of the time though, I just wear the watch. It was worth the money, I'm able to maximize my workouts and set goals, and it fits my style (that's a big plus in my book!)
http://www.sportline.com/product.php?prod=73
Sunday Swim
We're packing up for swim lessons today. The kids will swim for about 45 minutes and I'm thrilled that I'm able to pick up a Sunday Workout Pass at the gym where they are taking lessons. FABULOUS! I think I'll get some HIIT in!
The kidlets have their flippers, goggles, new swimsuits and confidence boosted, so today should be a great day. I'll post pictures when we get back. I have a feeling this afternoon will be a quiet and relaxing one after they wear themselves out in the pool. I'm going to really love Sundays.
***Updated with Pictures!***
Marissa did FANTASTIC. She was probably towards the "older" end of the group, but she may have just been much taller and not that much older. That's not uncommon for her to look much older than her peers. She has always been a little shy/timid when it comes to physical activity, and in previous swim lessons she would never even let go of the instructors. I was SHOCKED when she was swimming laps, pushing the boogie board and treading all on her own. She even swam under water and the instructor said that she was doing very very well! GO MARISSA! I feel super confident that the kids will be ready for the pool and boating this summer.
I'm also learning that I need to have a real camera with me at all times. The iPhone just isn't cutting it when it comes to taking pictures of kids in motion!
The kidlets have their flippers, goggles, new swimsuits and confidence boosted, so today should be a great day. I'll post pictures when we get back. I have a feeling this afternoon will be a quiet and relaxing one after they wear themselves out in the pool. I'm going to really love Sundays.
***Updated with Pictures!***
The kids had the BEST time at swim lessons and they cannot wait to go back next week. This is a huge relief for me because #1 I think it needs to be a priority that my children can swim well by this summer. #2 I didn't want them to be afraid of the water #3 I wasn't sure how confident Marissa would be and #4 I was afraid that Christian would be too brave around the water.
Christian is a natural water baby. He could not wait to get into the pool. He seemed more comfortable than most the other children in his class and I did get a little nervous at how enthusiastic he was to get into the water. The instructors kept a close eye on him and I was proud at how well he followed instructions. Here he is learning to tread water; the arm floaties and the flippers helped a lot! He seemed really comfortable and I was happy it was going so well!
Marissa did FANTASTIC. She was probably towards the "older" end of the group, but she may have just been much taller and not that much older. That's not uncommon for her to look much older than her peers. She has always been a little shy/timid when it comes to physical activity, and in previous swim lessons she would never even let go of the instructors. I was SHOCKED when she was swimming laps, pushing the boogie board and treading all on her own. She even swam under water and the instructor said that she was doing very very well! GO MARISSA! I feel super confident that the kids will be ready for the pool and boating this summer.
Here's Marissa:
I'm also learning that I need to have a real camera with me at all times. The iPhone just isn't cutting it when it comes to taking pictures of kids in motion!
Ice Skating Success!
Yesterday, my daughter and I braved ice skating with my sister-in-law, Jessica and her little sister (who is also a BFF of my daughter's), my good friend, Aubrey and a little girl she was babysitting (who is also a good friend of my daughter's!). It has been years since my last experience on the ice and it was her first time. Both of us were nervous about falling, getting hurt, or just looking silly. We had a couple falls, some shrieks and a short break for hot cocoa, but an hour and half later, we found ourselves having a great time, minimal slips and sweating like crazy!
Here are some pictures from our outing. Again, taken with a phone, not the best quality, but you get the idea...
I should also mention, when I entered this in my fitness log, its says that I burned over 500 calories!!! I would say that some awesome quality time I spent having fun with my daughter while also getting in an incredible workout!Jessica, Aubrey and I are now planning more excursions. Next time, perhaps we'll go bowling. Rock climbing, trapeze flying are in our near future as well!
Friday, January 14, 2011
Family Fitness
One of my New Year's resolutions was to get my kids out doing physical activities. This morning, we went on a playdate to a franchise gym geared specifically for children and my little ones were able to get MOVING! It was the perfect "30-degree-weather" kind of day for an indoor gym. I wish that the pictures weren't so blurry, but the best I could do was get quick snapshots with my iPhone. Alas, these pics will have to do.
Both of my kids had the best time. We brought my niece as well, she's only 1, but even she enjoyed running around, climbing, rolling and jumping. It was great to get the family out and about on this cold morning! I was so proud of my daughter, who isn't really into physical exertion, because she jumped right in! Of course my son, aka "Monkey Man", was hell on wheels and found the highest point in the gym so he could jump, swing and crash.
We are now home and all three children are conked out. I'm glad we were able to have fun and be active. Now, I think I'll enjoy some quiet time...
Thursday, January 13, 2011
Stretching Sore Muscles
I find myself feeling pretty sore the day after and the second day after an intense workout. I do a lot of stretching! Stretching is an important part of your health; it protects you from getting injured while working out, it stregthens your muscles and gives you more flexibility and it releases tension throughout your body.
It is important to remember to stretch periodically throughout your workout. I never stretch cold muscles prior to a workout; I always do about 5-10 minutes of light cardio before stretching. During my strength training, I take 60 sec. pauses to stretch and loosen up the muscles that I'm working hard. It is essential to recognize any fatigue or excessive stress in a muscle so that you don't pull something or get injured.
I finish my workouts with 10 minutes of ab work and stretching. Between my ab sets, I do long periods of stretching of all my muscles. This gets my heart rate back down; its a nice cool down to a hard workout. Even after my ab exercises, I like to spend another 5 minutes just stretching. Remember, don't bounce during a stretch and hold each stretch for at least 15 seconds.
I continue to stretch throughout my day. Here are some examples of when a good time to stretch would be:
1. Take periodic breaks from your desk by getting up, doing a few stretches and grabbing a drink of water. (Don't worry, people aren't looking at you because they think you're weird, they are looking at you wondering what you do to get that hot body!)
2. Stretch while watching television.
3. Make a game of stretching with your kids.
4. Stretch with your husband/wife while winding down for the day. Talk about your day and catch up while relaxing your muscles! ;o)
It is important to remember to stretch periodically throughout your workout. I never stretch cold muscles prior to a workout; I always do about 5-10 minutes of light cardio before stretching. During my strength training, I take 60 sec. pauses to stretch and loosen up the muscles that I'm working hard. It is essential to recognize any fatigue or excessive stress in a muscle so that you don't pull something or get injured.
I finish my workouts with 10 minutes of ab work and stretching. Between my ab sets, I do long periods of stretching of all my muscles. This gets my heart rate back down; its a nice cool down to a hard workout. Even after my ab exercises, I like to spend another 5 minutes just stretching. Remember, don't bounce during a stretch and hold each stretch for at least 15 seconds.
I continue to stretch throughout my day. Here are some examples of when a good time to stretch would be:
1. Take periodic breaks from your desk by getting up, doing a few stretches and grabbing a drink of water. (Don't worry, people aren't looking at you because they think you're weird, they are looking at you wondering what you do to get that hot body!)
2. Stretch while watching television.
3. Make a game of stretching with your kids.
4. Stretch with your husband/wife while winding down for the day. Talk about your day and catch up while relaxing your muscles! ;o)
Quickie Quiche Cups
My friend, Christina, shared this recipe with me. I made it today and I must say, "I'm in love." These are going to be a great alternative to my oatmeal pancakes for breakfast!
1 c Egg Whites
10 oz chopped spinach
1/4 c chopped red bell pepper
1/4 c chopped white onion
1/2 c low fat shredded cheese
Hot sauce (optional)
Mix all ingredients and divide to fill 12 muffin cups (I lined my muffin pan with baking papers) Bake at 350 for 20-25 minutes until middle is done.
SUPER EASY!
Serving Size: 3 quiche cups
Calories- 178
Fat- 7 g
Carbs 8g
Protein 16g
1 c Egg Whites
10 oz chopped spinach
1/4 c chopped red bell pepper
1/4 c chopped white onion
1/2 c low fat shredded cheese
Hot sauce (optional)
Mix all ingredients and divide to fill 12 muffin cups (I lined my muffin pan with baking papers) Bake at 350 for 20-25 minutes until middle is done.
SUPER EASY!
Serving Size: 3 quiche cups
Calories- 178
Fat- 7 g
Carbs 8g
Protein 16g
Bouncing Back
Marty told me that when I went back to working out hard after my break, I would see results fast and he was right! Shhhh, don't tell him I said that... In all seriousness though, after my first week back to hardcore workouts I'm already feeling stronger and seeing the definition in my biceps, quads and abs.
I didn't work out much at all during the month of December. We traveled some, caught some winter colds, then of course the holidays. I definitely didn't push my workouts and the 10lbs added to my physique is the proof. My first week back in the gym, I was sore and weak as hell and my stamina was laughable. I pushed through the soreness, maintained my schedule and stuck to my nutrition plan to make sure that my body was properly fueled to get me through the workouts and help with my recovery. Going into the second week, I felt strong, healthier and like I never missed it. I love how quickly my body remembered the rush of working out and I am so thankful that I was able to bounce back into a groove.
While I am focusing on losing a little weight, I'm also continuing to push myself to grow and get more muscle definition. I know that if I just stick with it, I'm going to see some fantastic results!
I didn't work out much at all during the month of December. We traveled some, caught some winter colds, then of course the holidays. I definitely didn't push my workouts and the 10lbs added to my physique is the proof. My first week back in the gym, I was sore and weak as hell and my stamina was laughable. I pushed through the soreness, maintained my schedule and stuck to my nutrition plan to make sure that my body was properly fueled to get me through the workouts and help with my recovery. Going into the second week, I felt strong, healthier and like I never missed it. I love how quickly my body remembered the rush of working out and I am so thankful that I was able to bounce back into a groove.
While I am focusing on losing a little weight, I'm also continuing to push myself to grow and get more muscle definition. I know that if I just stick with it, I'm going to see some fantastic results!
Easy Chicken and Rice Soup
Chicken Noodle Soup is a staple in our household. Its one of my husband's favorite meals and its the perfect compliment to a cold Maryland day. Last week, I decided to substitute Jasmine Long-Grain white rice for the traditional egg noodle. This gives the soup a better carbohydrate and makes the soup healthier and guilt free.
4 cups low sodium 100% natural chicken broth
3 boneless, skinless chicken breast
1 small onion
2 stalks celery
1 carrot
fresh thyme
fresh sage
4 c water
1 c rice
black pepper to taste
Put chicken and broth in stock pot and boil until chicken is cooked thoroughly. Remove chicken and add diced onion, celery, carrot and herbs to the broth; I also add my pepper. Simmer veggies while dicing chicken breasts, add the diced chicken back to stock pot and add water; bring to boil. Add rice and turn down to medium heat, cook until rice is tender. Do not overcook! Remove pot from heat (I suggest not leaving the soup in the pot, I usually transfer the soup into containers for lunches/dinner portions for the week)
1-12oz ladle serving is only 79 calories!
4 cups low sodium 100% natural chicken broth
3 boneless, skinless chicken breast
1 small onion
2 stalks celery
1 carrot
fresh thyme
fresh sage
4 c water
1 c rice
black pepper to taste
Put chicken and broth in stock pot and boil until chicken is cooked thoroughly. Remove chicken and add diced onion, celery, carrot and herbs to the broth; I also add my pepper. Simmer veggies while dicing chicken breasts, add the diced chicken back to stock pot and add water; bring to boil. Add rice and turn down to medium heat, cook until rice is tender. Do not overcook! Remove pot from heat (I suggest not leaving the soup in the pot, I usually transfer the soup into containers for lunches/dinner portions for the week)
1-12oz ladle serving is only 79 calories!
I love Netflix
A habit I don't want to get into is sitting infront of the television every night. However, I must be honest and admit that I'm totally addicted to Law & Order; SVU. On L&O Marathon days, thank you USA, I could and do spend the entire day on the couch. Great for just "tuning" out the world and having some down time, but not so great for my body. I become lazy and I'm sure it cuts out from time I should be spending doing other things.
This is where Netflix comes into play. We can use our Netflix account on our iPhones, I'm pretty sure you can get it on most smartphones, and I've started watching L&O while I run on the treadmill at the gym. All you need is WiFi and a good set of earbuds. Yesterday, I ended up doing almost 40 minutes of HIIT because I was so absorbed in the episode. I find that I'm not focusing so much on how hard I'm working, but rather I'm turinng off the world, keeping my mind occupied and getting an awesome workout in!
So, I'm getting my L&O fix without having the guilt of being lazy and missing out on time with my family. I can't promise that I won't indulge in a L&O marathon in the future, but at least I'm doing the majority of my TV watching while burning some calories!
This is where Netflix comes into play. We can use our Netflix account on our iPhones, I'm pretty sure you can get it on most smartphones, and I've started watching L&O while I run on the treadmill at the gym. All you need is WiFi and a good set of earbuds. Yesterday, I ended up doing almost 40 minutes of HIIT because I was so absorbed in the episode. I find that I'm not focusing so much on how hard I'm working, but rather I'm turinng off the world, keeping my mind occupied and getting an awesome workout in!
So, I'm getting my L&O fix without having the guilt of being lazy and missing out on time with my family. I can't promise that I won't indulge in a L&O marathon in the future, but at least I'm doing the majority of my TV watching while burning some calories!
Monday, January 10, 2011
Day #1 BBCLC'S "Biggest Losers"
I found myself weighing in at 134.2 this morning. YIKES! I didn't see that coming. I guess the holidays were harder on me than I had realized, so ideally I would like to lose 9.2 lbs and be back at my comfortable 125 lbs.
As the pictures from my fellow participants came in, I have to admit that I got pretty emotional. The men and women that are in the challenge really put themselves out there. Showing someone your weight and your BEFORE pictures takes A LOT of guts. I read email after email prefaced with "I cannot tell you how hard this is for me..." I totally get it. When I began my journey over a year ago, it was absolutely gut wrenching to see that horrid number on the scale. I hated my body, I hated that I had allowed myself to reach that point, I hated that I had to admit it to my trainer and I hated it even more that I had to admit it to myself. Its an eye-opener to actually look at the scale and then look at the picture and realize, "Yes, that is me."
I could not be more proud of the 19 people participating in this challenge. The pictures were raw. I didn't see "fat" people. I saw people that had had enough and were ready to make the changes necessary to feel better about themselves. I felt empowered, motivated, inspired and grateful. Grateful? Yeah, grateful; grateful that so many people were able to trust me with something so private and so sensitive as their weight and body image. I felt proud and honored and EXCITED about the next 12 weeks.
I ate great today; water intake was on mark; and I rocked it at the gym this morning. Today was a good first day and I think that I've got it in me to see some results and I hope that I can be helpful, motivating and inspiring to the others who are in the challenge with me!
As the pictures from my fellow participants came in, I have to admit that I got pretty emotional. The men and women that are in the challenge really put themselves out there. Showing someone your weight and your BEFORE pictures takes A LOT of guts. I read email after email prefaced with "I cannot tell you how hard this is for me..." I totally get it. When I began my journey over a year ago, it was absolutely gut wrenching to see that horrid number on the scale. I hated my body, I hated that I had allowed myself to reach that point, I hated that I had to admit it to my trainer and I hated it even more that I had to admit it to myself. Its an eye-opener to actually look at the scale and then look at the picture and realize, "Yes, that is me."
I could not be more proud of the 19 people participating in this challenge. The pictures were raw. I didn't see "fat" people. I saw people that had had enough and were ready to make the changes necessary to feel better about themselves. I felt empowered, motivated, inspired and grateful. Grateful? Yeah, grateful; grateful that so many people were able to trust me with something so private and so sensitive as their weight and body image. I felt proud and honored and EXCITED about the next 12 weeks.
I ate great today; water intake was on mark; and I rocked it at the gym this morning. Today was a good first day and I think that I've got it in me to see some results and I hope that I can be helpful, motivating and inspiring to the others who are in the challenge with me!
Sunday, January 9, 2011
Great Website and App!
My friend, Jody, from a Women's/Mom's Online Forum, got me on a website called www.myfitnesspal.com. I also downloaded the app for my iphone and I love it! You can link up with friends and help cheer them on and see their progress! Look for me, I'm aaloftus
Happy tracking!
Happy tracking!
What's on the menu
My breakfasts this week will consist of my protein pancakes. I made them with banana and vanilla whey protein. YUM!
For my lunches this week I made a chicken with vegetables and rice soup. Very very simple, but oh-so-tasty! I could pair this up with various salads (Udos oil and vinegar dressing) and have a filling lunch that isn't loaded with unnecessary fats!I also have some shredded ginger chicken that I could pair with baked sweet potato and have a lunch that is packed with flavor, but easy on the waistline!
With my recent workouts, I'm definitely feeling some soreness in my muscles. I've got to make sure and eat lots of protein to fuel those muscles! I'm also taking a great recovery drink, Xtend, that has the 2:1:1 ratio of Branched Chain Amino Acids (L-Leucine, L-Isoleucine and L-Valine), Glutamine, Citrulline Malate, and Vitamin B6.
For dinner:
Monday- Spicy Chicken with maple-glaze and steamed veggies
Tuesday- Salmon steaks with steamed broccoli
Wednesday- Spinach salad with onion, feta and tomatoes topped with tuna and boiled eggs
Thursday- Cheat meal; Girls' Night Out! (I'll go healthy with grilled chicken, topped with salsa and a rice pilaf minus the butter)
Friday- Peppered Chicken and Shrimp kabobs with brown rice and grilled veggies
For my lunches this week I made a chicken with vegetables and rice soup. Very very simple, but oh-so-tasty! I could pair this up with various salads (Udos oil and vinegar dressing) and have a filling lunch that isn't loaded with unnecessary fats!I also have some shredded ginger chicken that I could pair with baked sweet potato and have a lunch that is packed with flavor, but easy on the waistline!
With my recent workouts, I'm definitely feeling some soreness in my muscles. I've got to make sure and eat lots of protein to fuel those muscles! I'm also taking a great recovery drink, Xtend, that has the 2:1:1 ratio of Branched Chain Amino Acids (L-Leucine, L-Isoleucine and L-Valine), Glutamine, Citrulline Malate, and Vitamin B6.
For dinner:
Monday- Spicy Chicken with maple-glaze and steamed veggies
Tuesday- Salmon steaks with steamed broccoli
Wednesday- Spinach salad with onion, feta and tomatoes topped with tuna and boiled eggs
Thursday- Cheat meal; Girls' Night Out! (I'll go healthy with grilled chicken, topped with salsa and a rice pilaf minus the butter)
Friday- Peppered Chicken and Shrimp kabobs with brown rice and grilled veggies
It is on like Donkey Kong!
Tomorrow begins our Challenge! I am super excited. I would like to lose about 6-8lbs, no more.
Here are my goals this week:
HIIT 3 Days
Strength Train 3 Days
Clean eating every day (my cheat meal will be Thursday evening for my GNO!)
I'll most likely hit the gym Monday, Wednesday and Thursday. If anyone is around this weekend and would like to do HIIT on Saturday morning, call me! If I've got a buddy, I'd like to run a few miles outside! It will be COLD, but that will insure we keep moving!
Here are my goals this week:
HIIT 3 Days
Strength Train 3 Days
Clean eating every day (my cheat meal will be Thursday evening for my GNO!)
I'll most likely hit the gym Monday, Wednesday and Thursday. If anyone is around this weekend and would like to do HIIT on Saturday morning, call me! If I've got a buddy, I'd like to run a few miles outside! It will be COLD, but that will insure we keep moving!
Saturday, January 8, 2011
Promoting Jillian Michael's 30 Day Shred!
I cannot rave enough about this workout. I use it as a great "filler" when I can't get to the gym or I'm running short on time. Its just 20 minutes and it is INTENSE! I've got Jessica and my friend, Aubrey, all set to start it while they do the Biggest Loser Challenge.Everyone I know that has done it has seen great results.
The DVD is available at Sam's Club right now for $8.88! All you need is a small area to workout, 5lb hand weights and 20 minutes to give your all and get a hardcore, results guaranteed workout!!! Check it out!
Ginger Chicken
I needed something fast and easy to do with Chicken breasts, so today, I have ginger, garlic, pepper and chicken roasting in the crockpot. I got the idea from Tosca Reno's Clean Eating Recharged book. When the chicken is finished, I'll shred it and use it to top salads, put in wraps or just eat on its own. My house smells SOOOOO good and I can't wait to try it out!
Tosca also has a great sauce to put over the chicken using natural peanut butter, hot chili oil, and juice from an orange. I can't wait to see how this tastes! YUM!
Tosca also has a great sauce to put over the chicken using natural peanut butter, hot chili oil, and juice from an orange. I can't wait to see how this tastes! YUM!
Friends and Family
I think the most exciting thing for me this week has been getting to help my sister-in-law, Jessica. She had a baby in 2009, my beautiful niece, and like all new moms she's wanting to get back to that prebaby body. Jessica is participating in the Biggest Loser Challenge and I'm helping her (and anyone else who asks) clean up her diet, stick to an exercise routine and get the results she wants, deserves and is willing to work for!
On Thursday night I helped Jessica by going grocery shopping with her. We did what I call "perimeter shopping" and $150 later, she was going home with groceries that were fresh, not prepackaged, no preservatives added and enough ingredients to create several clean eating meals.
I cannot tell you how happy it makes me to have her text message or call asking me to walk her through cooking a healthy clean meal! I am excited because I know how hard she is working to do the best for herself and her family (which is MY family!) This is a big deal since Jessica isn't really a "cook" and I know that she is putting herself out there and stepping out of her element to move towards a healthy lifestyle.
It is a wonderful feeling sharing good health habits with those you love. I'm looking forward to this journey with Jessica. I think she's going to rock it in 2011and she'll be bikini ready, our joke is that she'll be a MILF, by early summer!
GO JESSICA!!!
On Thursday night I helped Jessica by going grocery shopping with her. We did what I call "perimeter shopping" and $150 later, she was going home with groceries that were fresh, not prepackaged, no preservatives added and enough ingredients to create several clean eating meals.
I cannot tell you how happy it makes me to have her text message or call asking me to walk her through cooking a healthy clean meal! I am excited because I know how hard she is working to do the best for herself and her family (which is MY family!) This is a big deal since Jessica isn't really a "cook" and I know that she is putting herself out there and stepping out of her element to move towards a healthy lifestyle.
It is a wonderful feeling sharing good health habits with those you love. I'm looking forward to this journey with Jessica. I think she's going to rock it in 2011and she'll be bikini ready, our joke is that she'll be a MILF, by early summer!
GO JESSICA!!!
It has been a busy week!
A lot has happened this week. I think that the week will result in many blog posts; I don't want to ramble on and on in one post so I will break it down into several posts for each topic.
I knew I wouldn't be alone with the New Year's resolution to lose some extra weight and tone-up, so I thought about the joy in helping others succeed and decided to start a "BIGGEST LOSERS" challenge with my company (staff and clients!) So here we go: BBCLC's Biggest Loser Challenge 2011
Here are the rules:
1. A before picture of you must be emailed to me at aliceanneloftus@msn.com by Monday at Noon. (take the picture in whatever you are comfortable wearing. I suggest a pair of shorts and sports bra so that you see maximum results! These pictures are 100% safe with me. At the end of the challenge, we do encourage the top three winners to share their before and after picture IF THEY ARE COMFORTABLE; you'll see that the transformation is incredible!!!
2. A scale picture (must be a digital scale) with your starting weight must be emailed to me by Noon on Monday as well.
3. Every Monday, your current weight must be emailed to me by Noon. I will not wait for weights to be submitted. If you do not mail me your weight, I will mark it as the previous week's weight. The second time you miss a weight, you are disqualified and forfeit your $20. No picture is needed for weekly weigh-ins.
4. Every week, include the number of minutes you exercised along with your weight.
5. The final week, EVERYONE must take an after picture and a picture of your final weight on a digital scale. This must be emailed to me no later than Noon!
6. Each week I will post results by 7:00 PM; there will be weekly winners for total % lost and total minutes spent exercising.
Start Date: January 10th
End Date: April 4th
Prizes:
1st Place- Total % of weight lost; wins ALL MONEY IN THE POT
2nd Place- Total % of weight lost; prize TBA
3rd Place- Total % of weight lost; prize TBA
Total # of POUNDS lost; prize TBA
Weekly Winners:
Most Minutes Exercised: Prize TBA
Most % of weight loss for the week: Prize TBA
I am so excited about this challenge because I'm working with women that I know and love! We already have over $600 in the pot and I think that the next 12 weeks are going to be INTENSE!!! Let's get going!
I knew I wouldn't be alone with the New Year's resolution to lose some extra weight and tone-up, so I thought about the joy in helping others succeed and decided to start a "BIGGEST LOSERS" challenge with my company (staff and clients!) So here we go: BBCLC's Biggest Loser Challenge 2011
Here are the rules:
1. A before picture of you must be emailed to me at aliceanneloftus@msn.com by Monday at Noon. (take the picture in whatever you are comfortable wearing. I suggest a pair of shorts and sports bra so that you see maximum results! These pictures are 100% safe with me. At the end of the challenge, we do encourage the top three winners to share their before and after picture IF THEY ARE COMFORTABLE; you'll see that the transformation is incredible!!!
2. A scale picture (must be a digital scale) with your starting weight must be emailed to me by Noon on Monday as well.
3. Every Monday, your current weight must be emailed to me by Noon. I will not wait for weights to be submitted. If you do not mail me your weight, I will mark it as the previous week's weight. The second time you miss a weight, you are disqualified and forfeit your $20. No picture is needed for weekly weigh-ins.
4. Every week, include the number of minutes you exercised along with your weight.
5. The final week, EVERYONE must take an after picture and a picture of your final weight on a digital scale. This must be emailed to me no later than Noon!
6. Each week I will post results by 7:00 PM; there will be weekly winners for total % lost and total minutes spent exercising.
Start Date: January 10th
End Date: April 4th
Prizes:
1st Place- Total % of weight lost; wins ALL MONEY IN THE POT
2nd Place- Total % of weight lost; prize TBA
3rd Place- Total % of weight lost; prize TBA
Total # of POUNDS lost; prize TBA
Weekly Winners:
Most Minutes Exercised: Prize TBA
Most % of weight loss for the week: Prize TBA
I am so excited about this challenge because I'm working with women that I know and love! We already have over $600 in the pot and I think that the next 12 weeks are going to be INTENSE!!! Let's get going!
Wednesday, January 5, 2011
Music to get you Moving!
I love this song as my warm-up. The emotion and intensity gets me so motivated. I like a slow, strong song to start up and then I just rock the rest of the workout!
New Recipe!
Tonight I braved a new recipe from EatingWell.com
"Maple-Chili Glazed Pork Medallions" it was SUPER easy and very yummy!
Ingredients:
1 tsp chili powder
1/2 tsp salt
1/8 tsp ground chipotle pepper
1lb pork tenderloin, trimmed and cut crosswise into 1 inch thick medallions
2tsp canola oil (I used Olive Oil)
1/4 c apple cider
1 Tbsp maple syrup
1 tsp cider vinegar
1. Mix chili powder, salt and chipotle in a small bowl; then sprinkle over both sides of pork.
2. Heat oil in large skillet over medium-high heat. Add the pork and cook until golden brown on both sides (1-2 minutes)
3. Add cider, syrup and vinegar and bring to a boil; scrape up any brown bits.
4. Reduce to medium heat and cook, turning the pork occassionally to coat, until the sauceis reduced to a thick glaze (3-5 minutes).
5. Serve the pork drizzled with the glaze.
Jasmine Rice or Brown rice with Steamed broccoli is a great side dish!
Per serving:
180 calories
6g fat
6g carbohydrates (does not include any rice or broccoli)
24g protein
makes 4 servings.
"Maple-Chili Glazed Pork Medallions" it was SUPER easy and very yummy!
Ingredients:
1 tsp chili powder
1/2 tsp salt
1/8 tsp ground chipotle pepper
1lb pork tenderloin, trimmed and cut crosswise into 1 inch thick medallions
2tsp canola oil (I used Olive Oil)
1/4 c apple cider
1 Tbsp maple syrup
1 tsp cider vinegar
1. Mix chili powder, salt and chipotle in a small bowl; then sprinkle over both sides of pork.
2. Heat oil in large skillet over medium-high heat. Add the pork and cook until golden brown on both sides (1-2 minutes)
3. Add cider, syrup and vinegar and bring to a boil; scrape up any brown bits.
4. Reduce to medium heat and cook, turning the pork occassionally to coat, until the sauceis reduced to a thick glaze (3-5 minutes).
5. Serve the pork drizzled with the glaze.
Jasmine Rice or Brown rice with Steamed broccoli is a great side dish!
Per serving:
180 calories
6g fat
6g carbohydrates (does not include any rice or broccoli)
24g protein
makes 4 servings.
Pancake Make-Over
Everyone knows I love my oatmeal pancakes (Thanks, Blythe for getting me hooked on them!) but I've been needing to change things up a bit. I've done some variations that I absolutely LOVE! Here are some suggestions:
1. add fresh blueberries to the batter after pouring on the griddle
2. add a whole banana, 1 tsp vanilla and cinnamon to taste to batter in blender
3. make your own healthy fruit spread and top pancakes with spread and natural peanut butter
4. add a flavored protein powder (cookies and cream, vanilla, chocolate... YUM)
5. add any natural fruit puree; I like pumpkin and unsweetened applesauce. Add it to the batter in the blender.
Adding to the batter will obviously get you more pancakes or make your pancakes bigger, be sure to change your nutritional information to reflect the additions if you're tracking your calories and macronutrients. Fitday.com is where I track and its fairly simple to create your own foods and make modifications.
1. add fresh blueberries to the batter after pouring on the griddle
2. add a whole banana, 1 tsp vanilla and cinnamon to taste to batter in blender
3. make your own healthy fruit spread and top pancakes with spread and natural peanut butter
4. add a flavored protein powder (cookies and cream, vanilla, chocolate... YUM)
5. add any natural fruit puree; I like pumpkin and unsweetened applesauce. Add it to the batter in the blender.
Adding to the batter will obviously get you more pancakes or make your pancakes bigger, be sure to change your nutritional information to reflect the additions if you're tracking your calories and macronutrients. Fitday.com is where I track and its fairly simple to create your own foods and make modifications.
Welcome 2011!
I think every new year we all make grand plans to slim down and tone-up. I know my previous post was about surviving the holidays, and overall I did pretty well, but let's face the fact that we all probably indulged a little more than necessary. My weakness is fresh baked cookies and who could resist Christmas cookies?!?!?!I put on a total of 10lbs since competition day (not bad!) but I definitely feel like I've lost some definition and I'm putting on a little bit more than I would prefer around my mid-section.
One of my New Year's resolutions is to be more adventurous in cooking; I'm looking for clean eating recipes that my family will love and that add a lot more flavor to our diet. Tosca Reno has amazing books, but I get intimidated trying new stuff sometimes, mostly out of fear that my hubby and kids will turn their noses up.
Another resolution is to blog more. I've had readers tell me that I need to keep things moving and that they miss reading (this one is for you Aubrey. LOL!) I'll share some recipes I find, blog more about my workouts and do my best to stay up to date with pictures.
***Please note that I do look mighty top heavy in this post's pic, its the jacket, I promise!***
Another resolution that is revelant to this blog, is that I want to get my children more involved in daily exercise. They are already active, but I want to make sure that we spend quality time as a family being active and healthy. The kids start swimming again next week and my daughter is back to lacrosse in the spring. I think we easily forget about keeping children healthy and active, especially if they are small/thin and we put the focus on our aging and ever-widening selves. Even small people need to exercise to built healthy habits and gain strength and endurance; a fit family is a happy family!
So, here's to 2011! May you be blessed with good health; you deserve to be the best YOU!
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