Why my shoes aren’t for you… - March 24th, 2013

I love workout shoes (sneakers, kicks, gym shoes or whatever else you call them).  A major perk of working in the fitness industry is that I not only get to own lots of shoes, but I can also justify owning them.  🙂 I notice clients when they come in with the latest and the “greatest” workout shoes.  Hot colors, crazy laces, the more bizarre the better.  I compliment them!  “Nice kicks!”  Clients even ask me (occasionally) where I got my shoes because they would like to get a pair.  But guess what?  My shoes won’t work for you just like yours won’t work for me.

This blog is not just about “shoes” but about workouts, clothes, and even your own personalized Fitness Mission Statement.  We are all individual people with individualized biomechanics, tastes, preferences, injury histories, and overall needs.  If I tried on the shoes that work great for you, I might end up with shin splits, bunions or other mechanical issues.  Same concept applies for an individual’s personal fitness routine.  Just because a certain routine or program works for you, doesn’t mean it is going to be good or even slightly beneficial for another person.

I write this today because I want people to think BIGGER and dig deeper in regards to their own personalized fitness program.  You need to combine your own desires, style, and, above all, biomechanics to determine what the best program would be for you.  This is not a new concept.  In our daily lives, we need to be our own person and not be a mere copy cat of another person.  Tired of running in to a wall with your workouts?  The wall of injures or even the wall of plateau?  Stop trying to be something you are not and start being your own best unique self.

IMG_0421IMG_0422IMG_0423 IMG_0424 IMG_0425Do you use a personal trainer?  This is an important concept for those who hire fitness professionals to assist in their personalized program.  Does your trainer do the same exercises for most of their clients and become a copy cat?  Or do they look at what your body is capable of and the design it accordingly?

Not sure what your goals and needs are in a fitness program?  Schedule some time with a fitness professional today!  I would love to help!  Email me and let’s set up a free consult.

 

21 Ultimate Reset – Conclusion - January 22nd, 2013

Well, we did it.  Not perfectly, but we did it.  How do I feel?  I feel like it accomplished in me what it aspired to do.  My system felt fresh and not bogged down.  I had plenty of energy in the last week and even started exercising one day early (oops) because I felt so good.   I learned to try new foods while also teaching my stomach how to be satisfied on a meal full of whole grains, veggies and fruits.  Don’t get me wrong, I missed some dairy and meats, but I am surprised and how well we felt overall.  This first week off of the program, I am cooking primarily vegetarian meals (introducing dairy back).  It is AMAZING how great our normal healthy meals taste.

Would I do it again?  Yes.  Soon?  No.  It is ALOT of work.  I won’t lie to you about that one.  BUT, it is a great way to clean your system in a healthy way and get it ready for the changes you want to make.  Weight loss is not the goal, but a nice side benefit.  I ended up losing 5lbs and just under 7 inches.  My husband lose 12 lbs and just under 12 inches.  He felt that he might have lost some muscle as well, but that is something that will come back now that he has reestablished his workout routine.    I think if I did this again, I would do it this time of year, right after the holidays.

Want to learn more about the Ultimate Reset?  Want to adopt some of these positive changes for yourself?  www.ultimatereset.comtrainerkaren

Drop me a note!

Ultimate Reset Update – Days 8-14 (Second week done!) - January 14th, 2013

We just wrapped up week two on the Ulimate Reset.  One more week to go!  The biggest difference in week two was that we began eating all vegan.  Veggies, fruits, and whole grains.  No animal proteins including dairy.  Avoiding those things was not as hard I as I thought it would be.  But it was helpful to have a meal plan already established.   I hope to incorporate solid meal plans into our world after this process is complete.  My husband and I have discovered a few recipes that we enjoy (like Sweet Potato Red Pepper Bisque and Roasted Corn/Edamame Succotash) and at the same time we have found veggies that we do not enjoy (like Kale and Collard Greens).

Overall I will grade my husband as an A+ in this process and myself as a B+.  He has stuck to the program to a T.  I’m so proud of him. He as eaten every veggie asked of him.  Me…I have tried everything once and then skipped over the items I didn’t like (once I had a bite).   Self discovery:  I am not too adventurous when it comes to food.

Another difference in week two is that we added a Detox supplement.  We had to take this along with our other supplements 30 minutes before our meals, 3 time a day.  I will not miss this part.  🙂  It wasn’t the end of the world, but it wasn’t fantastic either.  We still each have 3 packets of the Detox left, so we are going to use it tomorrow just to finish the product.   The Alkanize (green stuff) is a supplement that we take daily throughout the Reset (it is basically a shot glass of grasses).   The first week I thought it was nasty.  Ironically this week I actually enjoyed it and thought it even tasted a little sweet.

This final week we continue to eat vegan.  The menu looks a little more strict.   Overall, I have still lost 5 lbs and my husband has lost a little over 8lbs.  We are both feeling energetic and not hungry (surprising). We just miss the things that we usually have in our daily lives.  But…only 7 more day to go!

 

21 Day Ultimate Reset – Days 4-7 update - January 7th, 2013

We just finished the dinner for our 7th day.  The reset takes place in 3 phases, 1 week per phase.  This first week we have been weaning ourselves off of animal proteins.  Weeks 2-3 are strictly vegan (no animal proteins, including eggs and dairy).   Sitting down at the end of day 7, I can honestly say that it has gone better than I thought it would have gone. It hasn’t been a walk in the park, but it is doable. We have tried some things that were good, we have tried some things that were not so good.  But I feel good that we have tried new healthier food choices.

Tomorrow we start with 2 cups for fresh fruit for breakfast.  I just got done chopping/rinsing strawberries and blueberries. I will chop some green apples in the morning to add to the mix.  The key with the fruit it to find the lower glycemic index fruits.  I made our pinto beans and rice blend for lunch along with a salad.  And for dinner we are going to try the Roasted Red Pepper and Sweet Potato Bisque.  Sounds interesting, doesn’t it?

Still struggling with drinking enough water.  I don’t feel dehydrated but I know that I need to get in more water than I am currently getting.  I haven’t had coffee in two weeks and I am ok with it. 🙂 I had green tea on Sunday for something warm to drink at church, but other than that, I have stayed away from caffeine.  And guess what?  My energy level is good!  But I will keep in mind that we have been sleeping in just a little longer than we normally do.  I am hungry in a normal way.  Not starving.

Tomorrow begins phase 2.  I am proud of my husband and I for sticking with the program thus far.  We start a new supplement tomorrow called Detox.  That will last for the next 7 days.  Wish us well!

Ultimate Reset – Days 2 and 3 - January 4th, 2013

Day 2 was by far my hardest day.  I had a headache all day and felt like I needed a nap (which I did take).  Question: How are you at trying new foods?  I like to think of myself as an adventurous person, but I am finding that I am quite picky and stubborn in some things. (My mom is probably smiling right now).  For instance, my first instinct is to not eat rather eat much of something I don’t like.  That is not a great thing, especially if you are hungry enough.  I am working through it and realizing that food is fuel and it is good for me even if it is kale.  🙂

Day 3 was so much easier for me.  I ate what was planned and I wasn’t hungry at all.  I actually couldn’t even finish all of  my Lentil Salad because I was too full.  Unfortuntately this was the hardest day for my husband.  I started to log my calories and individual grams of fats, proteins, carbs (even sugars).  My brain was wondering what we were missing from our nutrition while doing this plan.  You know what I discovered?  For the last 3 days we had an almost IDEAL ratio of fats, proteins, and carb.  AND for the first time in EVER, I think we have kept our grams of sugar per day below the recommended 30 grams a day.  I challenge you to track your sugar.  Even when you are avoiding “refined sugar” you might find you are easily way above 30 grams a day.  EASILY.

I have discovered some other things from the reset that I would like to try to incorporate in my nutrition after the 21 days.  One would be blueberries!  Some of you are probably shocked.   I used to think they texture was disgusting.  I was much more of a strawberry girl.  But, I have found that I like blueberries too.  This is great because they are so healthy for you.  Another thing I would like to try after this is to make my own salad dressing.  The Ultimate Reset has us use homemade dressings like Creamy Garlic or Greek Dressing.  The dressings bought from the store have so much extra junk in them.  The other item I would like to use regularly is Braggs Liquid Aminos.  It is an all natural version of soy sauce and seasoning.  No preservatives or additives.  This will definitely be a new staple in my pantry.

After 3 days, my husband and I are both down about 3 lbs.  Do I know what those pounds are from, not exactly.  I did make sure we took our body fat percentages before we began to help us understand how much of fat or lean tissue we might have lost throughout this process.  The good news is, if any of it was lean tissue, that can be built back quickly.  Atrophy can happen about 2 weeks after not exercising.  So it is likely that we with both have a little atrophy.  But overall, it is not a major concern because I know we will get it back.

Let Day 4 begin!  I need to do better at drinking more water.  They recommend a gallon a day through the reset.  I feel like I am floating.

www.ultimatereset.com

 

 

21 Day Ultimate Reset – 1 day down, 20 to go - January 2nd, 2013

As promised, I’m going to give brief updates on my 21 day Ultimate Reset.  My my husband and I are doing this together through Beachbody. We started on January 1st and will end on January 21st, determining it would be good to align with calender days.  It is hard to find 21 straight days in a row to set yourself up for success.  We encouraged ourselves ahead of time with sayings like  “We can do anything for 21 days!” and “We will be so proud of ourselves for completing this!”  But after one full day under our belts, it is safe to say that it will be a challenge, but, then again, that is the point.

For those of you who want to learn more about the Ultimate Reset:  Click here or message me.

To summarize, the first week is about weaning off of animal proteins.  You can have a little chicken and salmon the first week along with just a little dairy.  But by the second and third weeks, you will be eating vegan style.  They give you a full 21 day menu.  That does take some of the stress out of it, but you still have to take the time to do it.  The whole time you also are taking supplements to set your system up for success.  You get to EAT the entire 21 days.  No starving.  You may think you are starving because you are not eating the things you usually are prone to eat.

After my first day, I realized how much I do NOT like the bitterness of spring greens.  Give me spinach or romaine any day. 🙂  And, I realized how wonderful things like cashews and peanut butter taste when you can glimpses of them.  My brain is telling me this is TOTALLY doable.  But as you know, we all can have challenges with self-discipline.  🙂  The supplements are fine.  I feeling like I am peeing all the time (too much information) which is why they stress that you drink LOTS of water.  The one supplement that scarred me was this green packet “Alkanize” that you mix with 2-4 oz of water and take like a shot.  It is all kinds of natural grasses.  Not too bad, but it definitely tasted “green.”  I went to bed with a bad headache last night, but got 9 hours of sleep.  I felt much better this morning.  Both of us woke up with mild headaches this morning, but nothing that is too bad.  From what I have read, the headaches in the beginning are common.

Regarding exercise:  There is no strenuous exercise recommended through the 21 days.  Yesterday I did a 35 min dog walk.  You are allowed to do some light yoga or other milder exercise.  But since your body is slowly working harder to get rid of toxins, the stress on your body should be limited.

There is day one for you!  See you tomorrow.

Hey you! Yes you. FOCUS on your goal! - August 27th, 2012

It is Monday, again.  The day of the week when new goals are set and you are SERIOUS this week.  We have all been there.  Some of us may even be revisiting the same goals EVERY Monday.  Why does this happen?  We lose sight and we lose focus on the goal.

Whether you are trying to change a current behavior or start a new behavior, it is easy to lose focus and start making decisions that not only keep you from your goal, but they can also destroy your goal.

Below are five ways to help you make continual progress toward your goal (and avoid a groundhog day experience every Monday):

1.  Communicate your goal.  Share your goal with people you respect and trust.  Try to share that goal with at least 3 people.  If you keep your goal private, no one is there to keep you accountable.  Accountability is a great way to help you maintain focus.  Make sure the people you share this with will be encouraging and honest with you.

2.  Visible Reminders.  Put images, notes, photos, and other such items in front of your face on daily basis.  These will help you remember your goal throughout this crazy thing we call life.  When you are too stressed, too busy, or just don’t care at the moment, those little reminders might just be what you need to reel back in the focus.  See one of my own visible reminders below.

This is my MUDLOVE bracelet that I wear that helps me stay focused on my BIG goal for the week.

3.  Adjust quickly to errors.  Just because you put a hole in the wall, doesn’t mean you should burn the whole house down.  When you make a decision that is counter-productive to your goal, acknowledge the mistake and make a better decision immediately.  Notice I said “when” this mistake happens, not “if” this mistake happens.  It WILL happen.  You are human.  If you didn’t know that , we have another problem completely. 🙂  We can be ALL or NOTHING people.  If we have a slight diversion in the plan, we often throw out the entire plan (or burn the entire house down).  When distractions and mistakes happen, make positive changes right then.  Don’t wait till tomorrow.

4.  Deeply root your goals and desires.  Know why you want that goal in the first place and make sure it is rooted in something that matters deeply to you.  I often tell clients that want to lose weight to make sure they choose a reason that goes beyond just “looking better” or “getting into certain clothes.”  When your goals are based on something deep and meaningful (such as wanting to live a long and healthy life so you can see your grandchildren grow up) then it is easier to stay focused on that goal versus just wanting to “lose weight”.

5. Write it down.  Writing down your goals in some form will help YOU continually acknowledge the goal.  Some examples include: writing down your nutrition, weight/body fat, or even writing down the positive steps you have taken to help you get closer to that goal.  Sometimes you may even need to write down the decisions you made that have distracted you from your goal.  This can be on a dry erase board, a journal, or just a bunch of Post-It notes everywhere (though that could get crazy).  Writing it down is basically another form of accountability, but unlike #2, it is accountabily to yourself.

Now it is time to stop reading this and do something RIGHT NOW that will help you get one step closer to your goal!  Ready…Set…Go!

10 Day Nutrition Challenge - January 4th, 2012

Source: Beachbody’s Turbo Slim~10 Day Kick Start Meal Guide

Beachbody Workout programs are awesome because they all come with a nutritional guide, recopies, and MORE! Turbo Jam also came with a GREAT 10 day guide to kick start your weight loss! The plan will cleanse your body and change your daily habits which will enhance your results and have a lifelong effect on your overall wellness. It consist of 10 disciplined days of “clean” eating combined with a daily turbo jam work out. This short-term weight loss program will rev up your metabolism to burn big-time fat and calories!!!

I wanted to share it with all of you!

But before we get to what you need to eat each day here are a few other things to consider

What Can I drink?

  • WATER!!! 8 to 10 glasses (64oz) per day!
  • Coffee and Tea- you can drink these no calorie beverages, but keep the stuff you add to em to a minimum.
  • And, of course, all those Caramel-Vanilla-Mocha drinks from your local coffee bar are COMPLETELY OFF! 😉

What Can’t I drink?

  • Sports Drinks
  • energy drinks
  • alcohol
  • soft drinks (including diet)
  • juices

Ouch!!! I know this may be a toughie, but you’ve got to hold firm here! While some of these items aren’t bad for you, they all have calories (sometimes more calories than you need in a meal) and you should cut them out when striving for serious results. Calorie- and sugar- filled soft drinks, in particular, have no value in your diet, short term or long term. Get rid of them —this goes for DIET soft drinks too!

Foods you may not know…But Should!

As you’ll see in the plan, smoothies are great for snacks and meals. We recommend using Beachbody’s Meal Replacement Shake: Shakeology.  It has over 70 all natural ingredients! There are other products on the market you could use, however, with Beachbody products, you can be assured you’re getting superior quality, so it’s a smart move to go with them.

Can I stick with this plan longer than 10 days?

We don’t recommend it. If you feel great and have plenty of energy you may be able to stay on your diet as is. But a balanced diet contains more variety and more complex carbohydrates and fruits. These are energy foods and as your body becomes leaner and you burn more calories, you will need more of them. If you get into the habit of adding carbs to your diet when you need more energy then you are on the right turbo track to health and fitness.

Calories to add for individuals with lower body fat:

“this diet is created for women over 20% body fat or Men over 15% body fat, if you have LESS Body fat then this you will need to add calories to this meal plan here is how to figure out how much. If you don’t eat enough your body will start to store fat instead of burn it off, so it is important to eat enough Calories! So if you are lower body fat here is how many calories you should add…

If you are…

Under 140 lbs —add 100 cals per day

141-150 lbs —add 200 cals per day

151-160 lbs —add 300 cals per day

161-170 lbs —add 400 cals per day

171-180 lbs —add 500 cals per day

181-190 lbs —add 600 cals per day

191-200 lbs —add 700 cals per day

200 + lbs —add 700 cals plus another 100 cals for each 10 lbs over 200

Now…for the food!

Day ONE (plus 45-60 min moderate to intense cardio)
BREAKFAST
Waffle with cottage cheese, blueberries, and turkey bacon
1 multigrain waffle
1 cup low fat cottage cheese
1 cup fresh blueberries
1 slice low fat turkey bacon
SNACK
Raspberry Protein Smoothie
3/4 cup fresh raspberries
1 scoop Beachbody’s Whey Protein powder
1 cup skim or nonfat milk (mix in blender
LUNCH
Tuna Salad
3 oz water-packed tuna, drained
1 Tbsp capers
1 cup shredded romaine lettuce
1 cup raw spinach, chopped
1/3 cup onion, chopped
1 cooked egg white, chopped
2 tsp mustard
1 Tbsp. olive oil
SNACK
Celery and peanut butter
3 stalks celery
1 Tbsp peanut butter
DINNER
Chicken and snow pea Stir Fry on Brown rice
4 oz skinless chicken breast sliced
¼ cups cooked brown rice
1 cup snow peas
½ cup onion, chopped
2 Tbsp soy sauce
Stir Fry Chicken, then add vegetables. Cook until tender, add soy sauce and serve over brow rice.
 
DAY TWO: (plus 45-60 min moderate to intense cardio)
BREAKFAST
Broccoli Omelet
3 egg whites and 1 whole egg, beaten together
1 cup broccoli
SNACK
Shakeology Chocolate/Green berry
1 scoop of chocolate and 1 Tbsp of all natural peanut butter
Or
1 scoop of green berry and ¼ cup of frozen berries or 1 Tbsp peanut butter
LUNCH
Turkey Sandwich
1 slice whole wheat bread
3 slices turkey
4 leaves romaine lettuce
1 tsp mustard
2 slices tomato
1 cup alfalfa sprouts
SNACK
Cottage Cheese with Paprika
1 cup nonfat cottage cheese
1 tsp paprika
DINNER
Salmon, Asparagus and salad
5 oz. broiled or baked salmon fillet
2 cups shredded romaine lettuce
1 cup chopped steamed asparagus
1 cup sliced cucumbers
1- 1/2 Tbsp. Italian dressing
 
DAY THREE (Plus 30-45 min of challenging resistance training)
BREAKFAST
Tomato Omelet
4 egg whites and 1 whole egg, beaten together
½ tomato, chopped
SNACK
Raw Almonds and Dried cranberries
10 raw almonds
2 Tbsp dried cranberries
LUNCH
Roast Beef Reuben and Salad
4 oz lean roast beef
¼ cup sauerkraut
1 Tbsp mustard
1 slice rye bread
1 cup shredded romaine lettuce
1 Tbsp light Italian dressing
1 dill pickle
SNACK
Strawberry Yogurt Protein Smoothie
½ cup fresh strawberries
1 scoop Beachbody’s Whey Protein Powder
6 oz plain low fat yogurt
1 Tbsp Flaxseeds (optional)
Mix ingredients in blender
DINNER
Chicken Burrito with Rice and Beans
4 oz broiled, skinless chicken breast
2 Tbsp. salsa
1 low fat whole wheat tortilla
¼ cup canned pinto or black beans
¼ cup cooked brown rice
Arrange chicken and salsa on tortilla, then heat in oven on microwave Toss rice and beans together
 
DAY FOUR (plus 45-60 min moderate to intense cardio)
BREAKFAST
Cottage Cheese with Raspberries
1 cup cottage cheese
½ cup fresh raspberries
SNACK
Pear and low fat cheese
1 pear
4 1-oz slices low fat cheddar or Colby cheese
LUNCH
Turkey and Avocado Sandwich or wrap
3 1oz slices turkey
1 slice whole wheat bread or whole wheat tortilla
4 leaves romaine lettuce
1 tsp mustard
2 slices tomato
1 oz raw avocado
SNACK
Shakeology Chocolate or Green Berry
(If you want any recipe ideas let me know)
DINNER
Halibut, Broccoli, and Salad
3 oz baked or broiled halibut
1 cup steamed broccoli
2 cups shredded lettuce
½ oz vinegar
1 tsp olive oil
 
DAY FIVE (plus 45-60 min moderate to intense cardio)
BREAKFAST
Scrambled Eggs with Turkey
5 egg whites and 1 whole egg scrambled
3 thin slices of deli turkey breast meat
SNACK
Blueberry yogurt smoothie
1 cup frozen blueberries (unsweetened)
1 scoop Beachbody’s Whey Protein Powder
6 oz plain low fat yogurt
½ Tbsp Flaxseeds (optional)
Ice as needed mix ingredients in blender
LUNCH
Chicken Pita
3 oz broiled skinless chicken breast sliced
2 slices tomatoes
1 cup alfalfa sprouts
1 cup shredded lettuce
1 ½ Tbsp fat free ranch dressing
1 low fat whole wheat pita
SNACK
Peanut Butter Toast
1 Tbsp. peanut butter
1 piece whole wheat or mulit-grain bread or toast
DINNER
Steak Brussels sprouts and salad
3 oz lean beefsteak or flank steak, broiled
1 cup Brussels sprouts steamed
1 cup shredded lettuce
1 Tbsp light Italian dressing
 
DAY SIX (Plus 30-45 min of challenging resistance training)
Feta Black olive, and tomato omelet
5 egg whites and 1 whole egg beaten together
½ cup black olives, chopped
½ oz feta cheese
¼ med tomatoes chopped
SNACK
Fruit and Cheese
½ apple or 1 cup red grapes
2 slices low-fat cheddar cheese
LUNCH
Turkey and Hummus Pita
3 slices lean turkey
1 small low fat whole wheat pita
1 Tbsp hummus
4 lettuce leaves
2 slices tomato
1 tsp mustard
SNACK
Peanut Butter Banana Protein Smoothie
1 scoop of Chocolate Shakeology
½ banana
2 cup skim milk or nonfat
DINNER
Grilled Ahi Tuna Salad
4 oz raw, fresh tuna steak
¼ cup water chestnuts, chopped
½ oz sesame seeds
2 Tbsp lime soy vinaigrette**
1 oz soybeans
¼ cup papaya
2 cups arugula
Grill tuna for two to four min on each side, and then slice thinly. Arrange arugula on plate. Sprinkle soybeans and water chestnuts on top. Add papaya and tuna last. Garnish with sesame seeds and drizzle with lime soy vinaigrette.
**Combine ½ cup rice vinegar, ½ cup low sodium soy sauce, ½ cup fresh lime juice, 4 tsp lemon zest, 2 tsp fresh ginger, 4 cloves minced garlic
 
DAY SEVEN (plus 45-60 min moderate to intense cardio)
BREAKFAST
Breakfast Burrito
3 egg whites 1 whole egg, scrambled together
1 small low fat whole wheat or low carb tortilla, warmed
¼ cup canned pinto or black beans
2 Tbsp Salsa
SNACK
Strawberry Protein Smoothie
1 cup fresh strawberries
1 scoop Beachbody’s whey Protein powder
1 cup skim or nonfat milk
1 Tbsp flaxseeds
Mix ingredients in blender
LUNCH
Chicken Salad
4 oz broiled, skinless chicken breast, chopped
¼ cup onion, chopped
½ cup cucumber
½ cup arugula
1 cup romaine lettuce, chopped
1 Tbsp Italian dressing
SNACK
Cottage cheese and tomatoes
½ cup low fat cottage cheese
1 sliced tomato
DINNER
Pork Chop and Apple
4 oz lean boneless, broiled pork chop
½ apple
 
DAY EIGHT (plus 45-60 min moderate to intense cardio)
BREAKFAST
Cheese and Tomato Omelet
6 egg whites, beaten together
1/2 oz fat free parmesan cheese
1 medium tomato, chopped
SNACK
Almonds
20 almonds
LUNCH
Salmon and Salad
4 oz salmon
¼ cup onion, chopped
½ cup arugula
1 cup shredded romaine lettuce
1 Tbsp. Italian dressing
SNACK
Strawberry Protein Smoothie
¼ cup fresh strawberries
1 scoop Beachbodys Whey Protein Powder
1 cup skim or fat free milk
1 Tbsp flaxseed
Mix ingredients in blender
DINNER
Chicken with Peas and Carrots
4 oz boneless skinless chicken breast baked or broiled
1 cup frozen peas and carrots
 
DAY NINE (Plus 30-45 min of challenging resistance training)
BREAKFAST
Cottage Cheese and Raspberries
1 cup low fat cottage cheese
½ cup fresh raspberries
SNACK
Mango yogurt Protein smoothie
½ cup mango
1 scoop Beachbody’s Whey Protein powder
½ cup plain low fat yogurt
½ cup water or ice as needed
1 Tbsp flaxseed
Mix ingredients in blender
LUNCH
Chicken Curry
2 oz broiled skinless chicken breast, chopped
¼ cup cooked long grain brown rice
½ cup raw cauliflower, chopped
¼ cup chickpeas
¼ clove garlic
1 oz tomato paste
¾ cup low sodium chicken broth
½ Tbsp curry powder
SNACK
Celery and peanut butter
2 stalks celery
1 Tbsp peanut butter
DINNER
Hawaiian Chicken Kebabs
3 oz chicken breast, baked or broiled
½ cup opinion
3 strips yellow pepper
¼ cup pineapple cubed
½ cup cherry tomatoes
½ oz vinegar
1 Tbsp olive oil
Thread chicken, pineapple, and vegetables onto skewers, drizzle with vinegar and oil, and cooked on grill.
 
DAY TEN (plus 45-60 min moderate to intense cardio)
BREAKFAST
Broccoli and Feta Omelet
5 egg whites and 1 whole egg, beaten together
1 cup raw broccoli, chopped
½ oz feta cheese crumbled
SNACK
Celery and Peanut Butter
3 stalks celery
1 Tbsp peanut butter
LUNCH
Turkey Burger
3 oz cooked ground turkey
2 slices tomato
1 slice onion
1 tsp mustard
1 Tbsp ketchup
3 leaves romaine lettuce
1 cup alfalfa sprouts
SNACK
Yogurt with Kiwi and Flaxseed
1 cup plain nonfat yogurt
1 kiwi peeled and sliced
1 Tbsp flaxseeds
DINNER
Chicken Pita
2 oz broiled chicken breast, sliced
½ cup onion, chopped
½ cup shredded low fat Swiss cheese
½ cup tomato sauce
1 small low fat whole wheat pita heat tomato sauce, add onion, cover pan and cook until tender. Place chicken in pita, pour sauce over and top with cheese.
 
*Note:  You can repeat days or replace one snack for another, etc.  But try not to substitute too much.  It works well!

The truth about your common exercise excuses… - January 2nd, 2012

Happy New Year!  And of course it is time for you to sit down and think about your aspirations for 2012.  You don’t even have to sit down, just make some positive decisions about the healthy directions you are going to take in the next year.  But with these grand goals comes many excuses, especially regarding exercise.  Well, I am here to bust some of those excuses.  Here we go:

#1 “I don’t have time to exercise”

We have all heard and used this one at some point in time.  Most people have more free time than they realize.  In fact, in might be embarrassing if someone added up all the time we had here and there.  Want to know something awesome?  You don’t have to have one hour blocked off to get the workout in, but if you can do a few 15 minute activities here and there, you will be on the right path.  Exercise is probably the best thing you can do for your health on a daily basis.  You will make time for things that are important to you.  Is your health important?

#2  “I’m too tired to exercise”

I bet you are tired because you are not exercising!  Regular physical exercise and activity gives you more energy.  More often then we think, fatigue is more mental than physical.  Your fatigue may also be related to stress.  But you are in luck…physical activity helps with that as well.  Go for a brisk walk, play with your kids outside, or go for a bike ride.  You will find it energizing and stress reducing.

#3  “Resolutions never work, so why bother?”

Do you remember teachers saying that if it is ‘always’ or ‘never’ then it is not a correct statement.  It is too absolute.  I think that is a powerful statement.  No one can tell you that you can or can’t achieve your goals.  But, you CAN do everything within your control to set yourself up for success.  Will you be perfect?  Of course not.  Just jump back on track when you get derailed.  You can’t expect perfection, but you can plan for success.  You can do it and don’t let anyone tell you otherwise.

#4 “I don’t have money for a gym membership, home workout DVD’s or other exercise equipment.”

Well, you do have something….and that is your body weight.  And moving around that body weight takes energy and burns calories.  Get moving.  That is free!  Do is often.  Do more today than you did yesterday.  Several resistance exercise exist that involve only using your body weight.  No equipment needed.  If you have a chair in your home or even some stairs then you have even better exercise potential in front of you.  If you have the desire, you can get the workout done.  If you need ideas, drop me an email and I would be happy to help!

So there you have it, stop the excuses and just do something.  With the time you spent debating going for a walk, you could have been done already.  And I don’t hear people say that they regret having done a workout.  You only regret NOT doing it.  So…start your year with no regrets.  Go for it and tell me all about it!  I can’t wait to hear your success stories.

Happy New Year!

 

 

3 ways to set yourself up for success - September 22nd, 2011

Do you have a hard time getting in a workout?  You are not alone.  Before you just put on those shoes and jump into your routine, let me share 3 ways you can set yourself up for successful workouts.

1.  Put it on the calender. When putting it on the calender keep in mind that you need to be SPECIFIC.  Not just Tuesday or “in the afternoon”, but right down the EXACT time you plan on getting in your workout.  Schedule the workout like you would a doctor’s appt or coffee with your best friend.  Those things are priorities in your life, so make your workout a priority as well.

2.  Communicate your workout with your family and friends. By saying “I plan on working out Mondays and Thursdays between 2-3pm, I would really appreciate your support.”  If you can’t get away by yourself then encourage family or friends to put on their shoes and join you.  When you communicate your goal, you are sharing the importance of that goal while also getting accountability.

3.  Evaluate your priorities. We all know that we make time for things that we either have to or want to get done.  When things are important to you, you WILL make time.  So, if your workout is not happening, you may need to be honest with yourself by saying that your health is NOT a priority right now.  After you are honest, you can figure out why it is not a priority and slowly make changes to set yourself up for success.