Burrito Bowl

Today was a great workout day! I started off with 30min of cardio at a lower heat rate. Then 50min of Bootcamp where we worked biceps, abs, and back. Also, jump roping and some band work to work our legs. After Bootcamp, a friend and I took a 50/50 class. We actually lasted 50min! It was step work and a lot of squats! By the end of it we were dead but so proud of ourselves for what we accomplished that morning!

My one go to meal when eating out is a Burrito Bowl from Chipotle! Love it! The salad is also good! I decided I was going to attempt to make one at home for lunch. I needed to add carbs to my lunch because I was starving by 4pm. I looked up recipes on the internet to find the exactly way to make it. I changed a few thing but this is what I came up with. 

Burrito Bowl

3/4 Cup Brown Rice (Cilantro and lime juice added after cooking)

1/4th Cup Corn (Cilantro, lime juice, and chopped red onion added after cooking)

1/4 Cup Black Beans

3oz Chicken

Green Pepper 

Red Onion

2 TBL Low Fat Mexican Cheese

1 TBL Sour Cream

2 TBL Salsa

Add to Bowl and Enjoy!!

Motivation: Having it and Losing it

I want to talk about motivation, having it and losing it. Getting motivation to change your life from being unhealthy to healthy is an amazing accomplishment. Keeping up a routine and setting goals is a wonderful way to keep that motivation going. Sometimes life gets in the way and sets us back a bit. Life happens and roadblocks will get in the way. It is up to you to move past them or let them defeat you. It can be anything from a new job, schedule change, relationship change, financial change or even a mental change. Sometimes goals you thought you wanted are not goals you want to keep. When I first started I wanted to lose just 10-15lbs. I thought that was more than enough! I ended up losing 35 and still would love 10 more. Also, it can be the other way around and you want to lost 40 but you find out you are really happy at 20.

I just went through a roadblock with my healthy lifestyle in a relationship. I didn't even realize how much motivation I was losing until the end. I lost myself in the relationship and started making their priorities mine. I think the extra stress from the relationship made me not eat as healthy because I started caring less. My motivation to study for my PT test was starting to dwindle. I wasn't feeling like myself. What I loved about myself, was the health conscious person I became, and I was losing that. I knew it was time for something to change. I decided the relationship was not healthy for me. In a relationship you should be supported and respected. Your partner should encourage you, not bring you down. I felt like I had a dark cloud over me and I needed light again. As sad as it was, it was time to walk away and find myself again and get back on track.

We all have things in our life that are going to get in our way. It's up to us to figure out how to change it to keep the goals and lifestyle we want. This is your life. No one else. You decide your attitude and how you live life. Stand strong and believe in yourself because when you finally achieve your goals you have no one to thank but yourself. 

Strawberry Bread

I made this nummy Strawberry Bread for my friend Beth's birthday last week. I wanted something healthier and not processed that still tasted good! I have a bunch of frozen strawberries so I thought I would give this a try!  

Strawberry Bread

2 1/2 cups strawberries, Mushed (frozen strawberries work too!)
2 tablespoons sugar
3 cups all-purpose flour
2 cups sugar
1 teaspoon baking soda
1 teaspoon salt
1 teaspoon ground cinnamon
4 eggs, beaten
1 ¼ cup vegetable oil
1 teaspoon vanilla

In a medium bowl, mix the dry ingredients, flour, banking soda, salt, cinnamon.

In another bowl, beat eggs, add sugar, oil, and vanilla.

Slowly add dry ingredients to wet ingredients. 

Preheat your oven to 350 degrees. Grease well two 8×5-inch loaf pans.

Gently fold in the strawberries with their juices. Divide evenly between the prepared loaf pans, and bake for 55-60 minutes, or until a toothpick inserted into the center of the loaves come out clean. Cool for 10 minutes and then remove to racks.

Don't Beat Yourself Up!

Recently, I have found myself slipping on how strict I was for the past year. I have been cheating a little too much on my meals and I am starting to notice it on my body. Everyone loses motivation once in a while but make sure you stick to the things you can control. My workouts have pretty much stayed the same and I am making sure I almost never let that slip. Working out is what I love to do so I ALWAYS make the time for it. It is okay to give yourself a little slip and not feel bad about it. There have been some Saturdays that I have missed but I do not get mad at myself.  I want to keep thinking of working out as fun and not something I HAVE to do. I do not want to start seeing it as a chore. The good thing about having lost weight is I know what to do to lose a couple pounds if I gain them. Everyone's weight fluctuates, just make sure it is something you can manage and get back to the place you want to be. Life is too short to be miserable because you can not eat a piece of cake or have a drink or two. Have fun but in moderation!

Here are some tips I have:

If I know I am going to be eating out for dinner,  I will eat lighter through out the day. I will burn a few more calories in my workout and make sure what I order for dinner is as healthy as it can be. I have been ordering a chicken breast with veggies on the side. Most places will be more then happy to make that for you. Don't get me wrong, I don't eat perfect all the time when I'm out but I try my best. Willpower!!

If you ate bad one day/night make sure you eat good the next day. I found myself cheating Saturday night and then all day Sunday. Not good and hello 8lbs! Save your cheat for something you reallly want. I have found that if I eat perfect through out the whole week and don't allow myself a treat I will binge on Sundays. I now try to have one cheat item a day. Maybe a couple on Sundays;) I know that if I did not do this I would have given up months ago. 

I am going to sit down and make new goals. Having something to work for is a great way to get motivation. I hit my goal and I feel that is why I slipped a little because I never made new ones.

Here is a treat I made on Sunday...Sweet Potato Fries!

Sweet Potato Fries!

1 Sweet Potato peeled and cut into strips

EVOO

Seasoning

Peel and Cut Potato

Toss in Evoo

Sprinkle with seasoning

Bake at 350 for 20 minutes or until crispy

Enjoy!!

Busy Busy Summer!

I don't think I have stopped moving for the past month! From birthdays to cabins, I have been busy! I have been trying my best to eat healthy and keep my workouts up. I am still doing good during the week but have been slacking a little too much on the weekends. I have noticed it starting to show so I need to get it back in gear! I signed up this summer to become a person trainer! I am so excited to start this journey!! It is going to be a lot of hard work but I am up for the challenge. I know how much this has changed my life and I am so happy to have the opportunity to help others. 

I have been spending a lot of time this summer on the lake. Eating healthy on a boat is hard to do when everyone brings unhealthy snacks. I have been making healthy snacks to share. Here are some Peanut Butter Banana Oat Bars I made. They are super good!!

Peanut Butter Banana Oat Bars

 

1 1/2 cups quick cooking oats
1/4 cup packed light brown sugar
1 teaspoon baking powder
1/2 teaspoon salt
1 teaspoon ground cinnamon
1 teaspoon vanilla extract
1/2 cup milk
1 large egg, lightly beaten
1 large mashed banana
1/4 cup creamy peanut butter

Mix together the quick cooking oats, light brown sugar, baking powder, salt and ground cinnamon.

Add in the vanilla extract, milk and egg. Mix the ingredients together.

Then add in the mashed banana and peanut butter. Combine all of the ingredients.

Pour the mixture into a lightly greased 8 by 8 inch metal baking pan. Bake at 350 F degrees for 20 minutes.

Cut into squares and enjoy!

One of my goals for the rest of the summer is to put together more healthy recipes to share. I have so many ideas but not a lot of time. I also want to get back into my healthy eating on the weekends. I always believe summer is the time to let go a little and have fun but its time to get strict again. Here we go!!

Before/After

I wanted to put a couple more before and after pics up. I have been having a hard time lately remembering how far I have come. I keep focusing on those last 10lbs not the 30 I have lost! The first one is last summer in June. Like I said before, I felt good at this point and almost more comfortable in a bikini then compared to now. Silly I know!The second one is from last weekend. I still have some work to go but this show hard work and dedication pays off. It may seem like you have a ways to go but you do not want to look back a year from now and think of the changes you could have made to your body.

Alll Over!!

I finished my Skin Caner Treatment!!!! It was a long 6 weeks but I made it through it. I was looking at the picture I posted in the previous post and laughed a little. I thought it was bad then but that was nothing compared to how bad it got. I want to thank my friends and family for listening to me talk about it for the last 6 weeks and bitch about how bad it looked. Especially Kenzie and Beth. They had to listen to me everyday but they always stayed positive and supported me! I will never forget that so Thank You Girls!! Now I am letting my face heal. In 2 months I go back to get it checked out and make sure the treatment worked.

This is my new hat I bought for being out in the sun. Super dramatic and I love it!

SPF is going to be my new best friend. Now that this is over I can focus 100% on my fitness and nutrition and getting certified in personal training. I am making it my goal to be certified by the end of this year. Best way to achieve goals are to set them!

I am going to be playing around with different recipes and will post them. I have been finding a lot on Pinterest and can not wait to try them!

Food is Fuel..Not Therapy!

Why when I'm stressed do I turn to food!?! Over the past year, I have trained my mind to not turn to food when I am emotional. That is what made me gain weight and I did not want that to happen again. Food is fuel not therapy! I have been having a hard time the past week with my nose treatment and for some reason my emotions are out of control and I have been turning to food when I can't deal anymore. This is catching up to me and I am not liking how my body is looking and how I feel. I am still eating great majority of the time but I will have moments where I will just binge on cereal or chocolate...not good!! This is something that I really have to look at and figure out why turning to food helps. Well, it helps for the moment and then I feel awful after! I only have one more week of this treatment and hopefully everything will be back to normal soon after! 

My birthday party is a month away and it is on the lake which means Swim Suit! I did not work this hard on my body to take steps back before summer and not feel comfortable in a swimsuit on my birthday! I started chewing gum as a distraction which has really helped. Keeping busy helps too. If I just sit and watch TV, I will want something to snack on. Instead, I will get up and clean and keep my mind busy on something other than food. Water helps too! I always have a pitcher of crystal light made so I have something to drink that is tastier than just plain water. One thing I always try to do is pause and ask myself if I am really hungry before I eat. My goal this week is to get back in my groove. I have set a one month goal to lose 7 lbs. Game on!!

Running

I have fallen in love with running. I started running last year but was horrible at it. I have had horrible shin splints since cheerleading in high school. I would run for a few minutes then have to stop because of my shins. Not fun! I set a goal in the beginning to run non stop for 20 minutes. I never thought that could happen but I thought it was something I could work towards. I started out by doing intervals. Running 1 minutes and walking for 1 1/2 minutes. After awhile, I would run 3 minutes and walk 1 minute. I kept doing this for months and it really did help my shins. Over the winter I stopped running. I stuck with the elliptical or stair stepper. This spring I decided to give it a try again. I did my intervals on the treadmill and after a few days I decided to see how long I could run. I pushed myself but I made it 20 minutes! I was so proud of myself! I kept doing it and even made it 30 minutes. Now that it is nice out I have started running again outside. The only problem with that is it is easier for my shin splints to come back because of the uneven pavement.

WebMD:

What Do Shin Splints Feel Like?

Shin splints cause dull, aching pain in the front of the lower leg. Some people feel it only during exercise; others, when they've stopped exercising. Sometimes, the pain is constant.

Depending on the exact cause, the pain may be located along either side of the shinbone or in the muscles. The area may be painful to the touch. Swollen muscles can sometimes irritate the nerves in the feet, causing them to feel weak or numb.

To diagnose shin splints, your doctor will give you a thorough physical exam. He or she may want to see you run to look for problems. You may also need X-rays or bone scans to look for fractures. Other tests are sometimes necessary.

What's the Treatment for Shin Splints?

Although shin splints may be caused by different problems, treatment is usually the same: Rest your body so the underlying issue heals. Here are some other things to try:

• Icing the shin to reduce pain and swelling. Do it for 20-30 minutes every three to four hours for two to three days, or until the pain is gone.
• Anti-inflammatory painkillers. Nonsteroidal anti-inflammatory drugs (NSAIDs), like ibuprofen, naproxen, or aspirin, will help with pain and swelling. However, these drugs can have side effects, like an increased risk of bleeding and ulcers. They should be used only occasionally unless your doctor specifically says otherwise.
• Arch supports for your shoes. These orthotics -- which can be custom-made or bought off the shelf -- may help with flat feet.
• Range of motion exercises, if your doctor recommends them.
• Neoprene sleeve to support and warm the leg.
• Physical therapy to strengthen the muscles in your shins.

In rare cases, surgery is needed for severe stress fractures and other problems that can cause shin splints.

My goal is to do a 5K this summer and hopefully a half marathon not too long after. I am going to continue to train and build the muscles in my legs. I will keep updating on my progress!

Self Tanners

I have used so many self tanners. I have had my orange moments, my tan moments, and my it did not work moments. If I could I would get sprayed tanned but that can be pricey. I do still love to get sprayed for a special event or occasion though. The things I look for in a self tanner are convenience, color, and price. Make sure you exfoliate before you use a self tanner. Also, do not apply lotion to your body or use an oil based body wash. Apply lotion to the side of your hands and feet and in between toes and fingers.I always apply before bed and wash it off in the morning. Here are my top three self tanners that I use...

Salon Bronze:

This is such a great product for people who love to spray tan. It is simple to use and goes on a lot more even compared to a lotion. It has a bronzer in it so you can see where it is applied. I do have to use this every 2-3 days to keep a tan. It comes in a can and all you do is click it in the gun and spray away! You can find this product at Sally Beauty Supplies for $9.

Banana Boat:

This is a great cheap product. I really like putting this one on my face because the tan is not extreme and does not look orange in pictures. Be careful to spread it evenly on your hands and feet because it can be blotchy. I found this product at ULTA for around $8.

Fake and Bake:

This is my favorite product right now! It is super easy to apply and has a great tropical smell. You apply it by using the mitt which allows it to spread evenly. It also has a bronzer in it so you know where you have applied it. I only need to reapply this product once a week on my body and every 2-3 days on my face. So far it has lasted me a month. It is more expensive but it last longer then all the other products. I found this at ULTA for $25.

Every Body Looks Better Bronzed

"Every body looks better bronzed" I'm sure everyone has heard this before. Unfortunately, I believed that and tanned in a tanning bed for years. Yes, I 100% agree that people look thinner and healthier with a tan. For years, I would tan every single day in a tanning bed. I would even tan in the morning, then go out on the lake all day. Stupid Stupid Stupid.

Discovery Health:

In July 2009, a study by international cancer experts labeled tanning beds as dangerous as arsenic and mustard gas -- in the top category of cancer-causing risks [source: MSNBC]. The study -- which was a conglomerate analysis of 20 previous studies -- discovered that people who used tanning beds before their 30th birthday had a 75 percent higher risk of developing skin cancer. In addition, they discovered that all types of UV radiation - not only UVA rays - cause cell mutations and cancer.

About three years ago, I noticed a spot on my nose. It looked like a dry flaky spot. I did not think anything of it until it was a year later and it had not gone away. I went to the doctor for other reasons and thought it was a good opportunity to ask him about it. He said it was dandruff and that I should use Head and Shoulders to make it go away. Sounded simple enough for me but I still had a bad feeling about it. After a couple years, (yes I know I wanted a long time), I decided I needed to get it checked out. My sister just started as a nurse at a dermatology office. I went in to her clinic and had it biopsied. Results came back and it was Cancer. It is called Basal Cell Cell Carcinoma (BCC).

Skin Cancer Foundation:

BCCs are abnormal, uncontrolled growths or lesions that arise in the skin’s basal cells, which line the deepest layer of the epidermis (the outermost layer of the skin). BCCs often look like open sores, red patches, pink growths, shiny bumps, or scars. Usually caused by a combination of cumulative UV exposure and intense, occasional UV exposure, BCC can be highly disfiguring if allowed to grow, but almost never spreads (metastastasizes) beyond the original tumor site. Only in exceedingly rare cases can BCC spread to other parts of the body and become life-threatening.

I started my six week treatment 4 weeks ago. I apply a cream Sunday through Thursday night and wash it off in the morning. It is extremely red and I am super self conscious but it has to be done. Hopefully, in two weeks this will all be done and over with. Here is a picture of my nose week four.

I am sharing this so hopefully people will stop tanning or at least go less. Its not worth it! There are soo many self tanners out there that I use religiously. My next post, I will share some of my favorites. So all I ask is think next time before you go tanning and always use SPF!!

Summer Summer Summer Time!!!

Summer is right around the corner!! After a weekend of poor food choices, I need a little kick in the butt. I know I'm not the only one feeling this way. The other day, I had a girlfriend ask me what she could do to tone up a little before summer. Nothing is worse than being in a swimsuit and covering yourself up with a towel or not wanting to take your shirt off. Last summer, I got a glimpse of what it feels like to not care and this summer, I'm hoping to look and feel even better!

Here are some ideas of what you can do to be more comfortable this summer! 

#1 Diet. 

The most important thing. Try for a week to track your food if you're not already. This will put into perspective what you are really eating and how much of it. Some people do not realize how many calories are in the foods they are eating and how that adds up. Especially what they drink. A lot of Coffee, soda, and fruit juices all have high amounts of calories and sugars. Not going to help your bikini body! Try limiting the carbohydrate intake. If you are tracking your food, try to keep the grams under 150. Ideally around 100g. Try to eat your carbohydrates earlier in the day and cut them out after lunch. Always eat whole grain and limit your portions. Eat as many veggies as you want. Especially greens. This will keep your cravings in check. Water water water. Use common sense and do not eat fried food. I'm guilty of that this weekend and trust me it was not worth it.

#2 Workouts 

Try to do 3 days of cardio a week for no less than 30 min. Since its nice out, try running outside. This gets your heart rate up and you will burn more calories. Do intervals. Lift weights or do some work at home. If you do not have weights, use a bottle of water or a heavy object. You should feel good for the first few reps and push yourself for the last 3-5. Any harder than that means your weight is too heavy. Any easier and it's too light.

Here are some workouts you can do at home. 

Do one set of each, then repeat. 

Legs 

1. Squats 3 * 15 

2. Wall Sits 3* 30 seconds 

3. Lunge 3* 10 ( each leg) 

4. Leg Lifts 3 * 10 (lift one leg in front of body for 10 times, continue to the side, then the back. One continuous movement. Each leg) 

5. Jumping Jacks 3* 1 minute. Repeat. 

Arms

1. Pushups 3* 15

2. Bicep Curl 3* 15 

3. Arm Raises 3*10 ( hold dumbbell out in front with straight arms, lower to side and back up 10 times, widen arms to a V and continue 10 more times , finish with arms to the sides, 10 more times.

4. Dumbbell Shoulder Press 3* 15 

5. Jump Rope 3* 1 minute. 

Abs

1. Plank 3*30 seconds

2. Side Plank 3*30 seconds(each side)

3. Crunch 3*25 

4. Bicycle 3*25

5. Jumping Jacks 3* 1 minute Repeat  

#3 Take Pictures

This will get you motivated to stick with the gym and diet. I recommended taking pictures every week in the same swim suit at the same time. This way you can see your progress.  

Hope this helps!! Good Luck!!

Cravings!

Cravings are one of the most difficult things to overcome. I cut down on my carbohydrate intake and made sure that I was not eating more then 100g a day. This was a drastic change from what my body was use to. I never find myself having an overwhelming craving for carrots...why is it always chocolate or candy?? Never in my life have I even craved sweets, and for the first 6 months of cutting carbohydrates, they are all I wanted! One night I needed chocolate so bad that I walked to the gas station at 10pm just to get a candy bar. I couldn't figure out why but I knew this had to change. I asked a trainer and this is what I found out...

The carbohydrates that we eat, such as bread, oats, and potatoes, have sugar in them which is called glucose. Glucose is the body's primary source of energy. When you cut out carbohydrates, your body is craving glucose..aka sugar. So the more I cut out carbohydrates, the more I was eating candy to get rid of that feeling. Not good. The way I see it now is I would rather have a half a cup of brown rice and keep my glucose levels in check then eat candy or chocolate which has no nutrition benefit.

I now have a piece of whole wheat toast or a pita bead in the morning. This helps control my cravings through the morning and keeps me full longer. For lunch, I will have quinoa or brown rice. This truly does help my cravings. I eat less through the day and stick with foods that will benefit me.

Caprese Salad

Love Caprese Salad! This is a fun way to change it up! Perfect for a party!

Caprese Salad

1 BelGioioso Unwrap & Roll Fresh Mozzarella Sheet

2-3 Tomatos

2 Tablespoons EVOO

Fresh Basil Leaves

Salt and Pepper

Unwrap mozzarella sheet

Slice tomato and spread out on sheet

Add basil leaves

Tightly roll up

Cut into 1/2- 1 inch pieces 

Drizzle with EVOO

Add salt and pepper

Enjoy!

 

Moooore Food!

Kenzie came over for dinner tonight and we made Buffalo Chicken Wraps! I always love cooking with Kenzie! We love trying new healthy recipes.This is not as "clean" as I would like it to be but it was nummy!  Here is the recipe...Simple and sweet!

Buffalo Chicken Wraps

1 Chicken Breast 

2 Tablespoons Frank's RedHot Buffalo Wings Sauce
1 Tablespoon Light Ranch Dressing
1 Whole Wheat Tortilla
Lettuce

Maranate Chicken in Sauce
Cook Chicken
Add to Tortilla
Top with Ranch Dressing and Lettuce
Enjoy!

The Way We Wear Our Clothes

Today, my friend Kenzie and I were talking about what we look like now compared to what we looked like months ago. To me, there are two parts to losing weight. At first you compare yourself to what you were and you're so happy to look better. Then there is a point where you start comparing yourself to what you want to be. One minute you can be happy with how you look and the next you're miserable again.

I had a hard time with this and it hit me hard and still is. I am so happy I took pictures because looking back at old pictures is what kept me going. We were also talking about how before, we never thought we were "that" big but we notice we wore our close differently. I would wear clothes that were not too tight or revealing and hid my body. Now, I kinda want to show what I have worked for and I feel more confident in form fitting clothes. These pictures are 1 year apart. They are from my friend Jessica's birthday party. I wore a dress in both but they are completely different looks.

4-9-11

4-14-12

Self confidence is so important and it truly is something you have to find within. No one is going to be 100% happy with their bodies but there are little things you can do to remind yourself how far you have come and how hard you have worked. I get mad at myself when I call myself fat or that my legs are too big. I have transformed my body and still am. The second you start putting yourself down means you are one step closer to giving up. You are your biggest cheerleader and if it wasn't for YOU none of your weight loss would be possible. Remember that!!

Better Dinner Choices

After a long day, a lot of people come home and eat their emotions away. I used to spend all day thinking about what I am going to make for dinner and it was never healthy. Pasta was a number one choice for me and it was never whole wheat. Dinner is one of the most important meals. After you go to sleep, your body is not burning as many calories. You want to make sure what you're eating is healthy and high in protein. There are ways to make comfort food healthy. Here are a couple meals that I make often.

Taco Salad/Wraps

4oz Turkey Meat (Seasoning added)

Romaine Lettuce

1/4 cup Black Beans

1/2 Red, Green, or Yellow Pepper Sliced

1/2 Cup Chopped Onion

2-3 Tablespoons Light Sour Cream

4 Tablespoons Salsa

1/4 cup Mexican Cheese is optional

Cook turkey meat and add taco seasoning

Chop romaine lettuce or tear off 3 leaves

Add turkey meat, beans, peppers, onions, sour cream and salsa to lettuce

Enjoy!

 

BBQ Chicken FlatBread

 

1 Harvest Wheat- 100% Stone Ground Whole Wheat Flatout Bread

1 Diced Chicken Breast

1/2 Cup Reduced Fat Mozzarella Cheese

1/4 Cup Shredded Parmesan Cheese

1/4 Cup Sliced Red Onion

2 Tablespoon BBQ Sauce

Toast Flatout in oven until lightly brown

Spread desired amount of BBQ sauce on Flatout (less is more)

Spread 1/4 Cup Mozzarella Cheese on Flatout

Add Chicken and Onion

Add rest of Cheese on top

Toast until Cheese is melted

Enjoy!!

Clean Clean Eating

I'm on a mission to clean up my diet. I want to be as toned and fit as I can before summer. I'm switching up my meals a bit and starting a stricter diet. I'm sticking with my egg whites in the morning along with a protein shake. My mid morning snack, lunch, and afternoon snack are going to be a chicken and vegetable mixture. Adding rice to lunch. I'm going to play around with different recipes so I do not get burnt out on veggies and chicken. Simplicity is key! I don't have a lot of time to cook so the easier the recipe the better!

Chicken and Vegetables with Soy Sauce

This is another one of my favorites!

Green Beans, Chicken, Feta Cheese and EVOO

 

I have been following Courtney Prather on Facebook. She is a Fitness Model who kinda has the same approach to things as I do. I'm not a huge fan of the "bodybuilding" look but I think she has great tone and dedication. Here is a link to an interview she gave. She explains her workout schedule and nutrition.

http://www.simplyshredded.com/rising-star-fitness-model-bikini-competitor-courtney-prather-talks-with-simplyshredded-com.html

Get Active!

I have not talked much about my workouts so I thought today would be a good day to do that. When I started, I was a cardio junkie and stayed far away from the weight room. I felt like everyone was staring at me and laughing because I was doing everything wrong. In reality, no one really notices you and if you learn the correct way to lift weights then you have nothing to worry about. It was nice to have a partner to do my first lift with but not everyone has that option. Women are afraid to lift because they think they are going to get bulky and big. Trust me that is not possible! I have been lifting for over a year now and am nowhere near bulky and big. Lifting builds muscle mass and the more muscle mass you have the more calories you will burn. Also, muscle takes up less space then fat so you will be smaller and look more fit.

Our first lift was a full body lift spread out between 3 days. Staring out, you do not want to push yourself. Take it easy and learn the correct form for each move. If your able to go to a gym that's great but if you have to workout at home you can make it work too. Two months into my workout out I went to Texas. I did not let that stop me from doing my lift. I took some workout bands with me and used a gallon of water as a weight. If you want it bad enough you can make it work.

If you are not able to go to a gym there are plenty of things you can do at home. I can't tell you how many Saturday mornings I've woken up and the last thing I want to do is go to the gym. If its nice outside go for a walk or run. I love doing interval training on the trail. That's when you run for a short amount of time to get your heart rate up then slow down to get your heart rate back down. Interval training has a list of benefits. It increases your metabolism and keeps it running smoothly when you are not working out. It also gives you a burst of energy while toning and building muscle.

Jason our trainer would give us a lift that we did  for the first 7 months. After that, I created my own and for the past 90 days I have done a program called Live Fit that I got off Bodybuilding.com (http://www.bodybuilding.com/fun/jamie-eason-livefit-trainer.html)

I had a hard time following the nutrition because it is really strict but I did follow the workouts. I skipped Phase 1 but if you have never lifted before, I would start at the beginning. I really liked the workouts and I do see a difference in my body.

Some of my favorite things

This is the new Love of my Life! I tried this pita bread at a friends house and fell in love. It is amazing! Only 45 calories and only 8 grams of Carbs! I have it with my eggs in the morning. Also, I warm it for 10 sec and add 1/2 tablespoon of peanut butter and 1/2  banana. Nummy!!! I get mine at Cub Foods in the deli section.

If you are counting calories I highly recommend weighing your food. That way you know exactly how many calories you are eating. I bought this scale from Target for 5 dollars. I use it for everything! Prepare your meals ahead of time, weigh your food, and then you know how to spread your calories throughout the day!

This is a side dish I made the other night. It's Quinoa with tomato's and black beans. Quinoa has a higher protein content than wheat, barley or other major grains. One cup of quinoa has 9 grams of protein and contains all 8 of the essential amino acids. It is a nice change if you eat brown rice often.

 Quinoa Tomato and Black Beans

1 Cup uncooked Quinoa, Cook according to package
1 Cup Cherry Tomatoes
1 Can Black Beans
1/4 - 1/2 Cup Chopped Cilantro
1/4- 1/2  Cup Chopped Red Onion
Lime Juice
Lemon Juice

Slice Tomatoes, Rinse Beans, Chop Onion and Cilantro, add to cooked Quinoa
Add desired amount of Lime and Lemon Juice
Enjoy!

Support system

I can not begin to tell you how important my support group has been. I have had Beth through this whole journey and we have encouraged and supported each other the whole way. You also need your friends and family supporting you. Tell those close to you that you are trying to lose weight and that any support and encouragement would be highly appreciated. A true friend will support you and be happy for your success. People will talk. That is what some people do but be proud of yourself and what you have accomplished. They are just envious of what you have achieved.

When I went to pay for my RMR test, I found out that my wonderful friend Kenzie paid for it as a thank you for all I have done to help her. I have worked with her over the past few months and helped her lose 25lbs. Not only did I help her but she has helped me realize how much I love helping people with fitness. I realized because of her, how great it feels to be a part of someone's weight loss journey.

My friend Jessica has also been such a great support system. One of my goals was to buy a new pair of Seven Jeans as a reward to myself for hitting my goal weight. Once I hit my goal weight, I kept putting off buying the Jeans for fianial reasons. One night Jessica handed me a card which explained how proud of me she was and a check to go buy a pair of Jeans. Totally unnecessary but such a wondeful unselfish thing to do.

I know any day that I feel weak, I can go to my support system and they will lift me back up. I love all my friends who have been supporters and I could not have done it without you! I know you know who you all are!

Feeling a little under the weather

One thing I have learned this week is it is better to rest when you are sick then try to work out. I have been fighting a cold all week and stubborn me did not want to give up on my workouts. Part of the reason I am sick is because I have a hard time letting myself rest. Last week I was just go go go and that is not good for your body. Sleep is soooo important!! Try to get at least 6-8 hours a night. You need to let your body rest after your workouts. If you are feeling sick you should follow the above/below the neck rule. If you have a runny nose, sneezing, sore throat you should continue with a low-impact workout. This would be a great day for Yoga or Pilates.  If your symptoms are below the next, such as vomiting, fever, diarrhea you should rest your body. Any day you have to skip your workouts just lower your calories and everything will even out.

I joined a Bootcamp class at my gym this morning. It is 8am MWF. Today I had my first class. I was not feeling 100% but thought I would do it anyways. I got my butt kicked!! Now my cold is getting bad again. I should have just listed to my body and rested. I could be on my way to 100% by now:( Today, I also got a Calorie Point Test done to test my RMR (Resting Metabolic Rate). RMR is the energy required to perform vital body functions. I was told that if I went into a coma, this would be how many calories my body would need just to function. Knowing this number is vital if you are counting calories. I have been struggling with this for months now. I have had no idea if I was eating enough calories, especially with my hard workouts I have been doing. I discovered from the test that I was eating no where near enough calories!! 

My RMR is 1,200. That is the lowest amount I can eat before my body goes into starvation mode. If I eat more then 1,680 without working out, I will start to gain weight. The trainer found the middle number between that which is 1,440. That is my goal number to lose weight and not store fat. If I eat below that number my body will think its in starvation mode and hold onto the fat I do have. On days I do not work out, I need to eat 1,440. On days I do work out, I need to eat 1,440 plus the calories I burned from working out. I have not been eating back the work out calories and that why I have not been able to lose the last 10 pounds! It makes me really nervous to be eating this many calories but I am going to trust the trainer and see if this works. Online you can find calculators to roughly figure out you RMR. I highly recommend doing this if you are not able to get the actual test done. This can truly change your body and help make all your hard work pay off!

Here is the easy recipe for the Fajita Salad I have for dinner almost ever night..Enjoy!

3-4oz Chicken Breast
1/2 Bell Pepper
1/2 Cup Sliced Onion
Romaine Lettuce
1 Tablespoon EVOO
2 Tablespoon Mango Salsa
2 Tablespoon Fat Free Sour Cream
Fajita Seasoning( Soon I will be making my own but for now I use Old El Paso)
1/4 cup Black Beans (Optional) 


Cook Chicken 
Cook Bell Peppers and Onion in EVOO
Combine and add desired amount of Seasoning 
Cook until sauce thickens and add to Lettuce
Top with Sour Cream and Salsa
Enjoy!!

 

Here is a little treat...

I love bananas. I love peanut butter. I love chocolate...Why not put them all together!! This is a recipe I found on Pinterest. I love it because its simple and easy. All you need is...

2 large bananas
1/4 cup nat­ural peanut but­ter
1/2 cup choco­late chips
2 tbsp-1/4 cup milk of choice

Line a cookie sheet with waxed paper or parch­ment. Slice bananas. Spread a lit­tle dol­lop of peanut but­ter on top of each one.

In a small bowl, com­bine the choco­late chips and milk. Microwave in 15 sec­ond incre­ments until you can whisk them together. You want it to be a dipable con­sis­tency(mine was a little too thin). Dip the banana chunks, using a fork, into the melted choco­late. Place choco­late coated bananas on the pre­pared sheet.

Place in freezer until com­pletely frozen (3–5 hours). Remove frozen banana chunks from the sheet and store in a freezer container. Enjoy!!

Pictures Don't Lie!!

Pictures don't lie!! The day I had my first weigh-in, I took pictures of myself in my swim suit. I did this every two weeks. This was such a help through this process! I would go through weeks feeling like nothing was changing and all my hard work was for nothing. I would look at the pictures and see that all my hard work was paying off. I look back on those pictures now and it keeps me motivated. A friend of mine asked me to post the pictures. I would LOVE to but it might take me some time before I'm 100% comfortable doing that. For now, Ill share a picture from our Holiday party in December 2010 and our Holiday party in December 2011

2010

 

 

 

2011

Meal Ideas

Breakfast:

Within 45min of waking up
Egg whites: peppers, onion, black beans, low-fat cheese, spinach, broccoli, etc..
Whole wheat toast with natural peanut butter
Oatmeal/Steel cut oats
Greek Yogurt(less processed and more protein compared to normal yogurt)
Fruit smoothies
Breakfast burrito
Cottage cheese(Apple, strawberries, peaches, cinnamon)
Banana with peanut butter-my fav!

Lunch:

Flatout bread
Sandwich thins
Low carb pitas
Turkey
Chicken
Chicken salad
Tuna salad
Egg salad
Salad with low fat dressing


Dinner:

Chicken fajitas( salad/ whole wheat tortilla) I have this every night for dinner
Fish
Whole wheat spaghetti( Spaghetti squash for less carbs)
Chicken
Ground turkey
Steamed veggies
Sweet potatoes
Turkey chili
Shrimp

Healthy Snacks

Hummus

Almonds

Vegetables

Fruit

Smoothies

Energy Bar

Apple/ Banana w/ peanut butter

Yogurt/fruit

Granola

Turkey Jerky

Low fat cheese

Deli meat

Turkey peanut butter roll up

Whole-wheat pretzels

Baked tortilla chips and salsa

Fat-free pudding cups

Cottage cheese

Edamame

Natural, all-fruit leathers

Avocado chunks

Dark chocolate

Spring roll

Salad dressings

Light Asian toasted Sesame- Kraft

Balsamic Vinaigrette

Raspberry Vinaigrette

Kraft Italian Vinaigrette with Extra-Virgin Olive Oil

Ken's Steakhouse Lite Creamy Caesar

Annie's Naturals

1/2 tablespoon Balsamic Vinegar, 1 tablespoon Olive Oil, 1/4 teaspoon dijon mustard

The biggest piece of advice..

The biggest piece of advice that I can give is to just choose healthier options. You don't have to eat perfect just be aware of what you are putting in your body, It will take a few weeks to get use to eating this way but once you start seeing results it will be worth it! I use MyFitnessPal to track all my food to see where I'm at for calories and carbs. Its annoying sometimes but if you are eating too many or too few calories you wont lose weight.

Here are some tips:

Eat as many veggies as you want
High protein, low carbs
Limit fruit(high in carbs)
Have a protein snack 1hr before bed
Drink as much water as you can
Prepare food before hand( cut up veggies, cook meat, prepare rice, etc..)
80% diet, 20% working out
I buy a whole chicken, cook it and eat that for lunch for the whole week(cooked and ready to go)
Eat every 2-3 hrs
Limit snacking
Measure food
Eat as clean as you can
Learn to say no!



Healthy options:

Proteins:
Cottage cheese
Beans
Egg whites
Hard boiled eggs
Turkey
Ground turkey
Greek yogurt
Whey protein
Chicken
Beef jerky

Carbohydrates:
Brown rice
Whole wheat(bread, pasta, etc..)
Sweet potatoes
Oatmeal/Steel cut oats

Fats:
Almonds
Avocado
Extra virgin olive oil
Peanut butter

I'm Back!

Well it has been almost a year since my last post..I'm really great at this blogging thing! haha Since May I have lost around 15 lbs. I have keep up with the working out and slipped just a little on the eating. I would love to eat perfect 100% of the time but life and temptations defiantly get in the way. I usually eat the same things M-F and slip a little on the weekends. I have found that having the same thing for breakfast, lunch, dinner, and snacks really helps with maintaining good eating. This is what a normal day looks like for me right now

Breakfast 6:30am: 4 egg whites, 1/2 cup frozen chopped broccoli, a slice of turkey, and a Josephs pita bread

Snack 9:30am: 1/2 cup cottage cheese with 2 sliced strawberries

Pre workout snack 11am: 1 banana with 1 tablespoon Natural peanut butter

Lunch 1:30pm: Salad with apples, strawberries, 1 tablespoon almond shaves, 3oz chicken and 2 tablespoons raspberry vinaigrette dressing. I am trying to research if its best to have a carb after a workout. I sometimes have a open-faced turkey sandwich or a turkey meatloaf muffin with my salad

Snack 4:00: Turkey meatloaf muffin or a chicken/egg/tuna salad

Dinner 7:00pm: Fajita salad. Green peppers, onion, 4oz chicken, black beans, 3 tablespoons mango salsa, and 2 tablespoons sour cream.

Snack 8:30pm: 1 tablespoon peanut butter


I have been giving out advice to my friends and co workers and thought it would be easier to write everything down and have it all in one place. Like I said before, I am absolutely no expert just someone who has done a lot of research and knows what works for me. I am slowly going to add tips and workout ideas. I will give some recipes and meal ideas. Hope you enjoy:)