I don't usually like my food to resemble green snot.
But I made an exception this time and decided to try something new no matter how gross it looked.
And I was pleasantly surprised with the outcome :)
I happened upon a spinach shake recipe on the great Dr. Oz website and thought... how on earth could anyone create a drink with spinach as the main ingredient that would taste anything close to enjoyable. But somehow that wonderful wizard has done it!
I will warn you that this drink comes out looking a little bit like the slime we used to see on Nickelodeon... but I promise you, it tastes delicious! I was surprised that you don't really taste the spinach at all, you taste more of the creamy peanut butter/banana flavor.
Green Snot Smoothie
Ingredients:
3 cups spinach
2 cups ice
1/2 banana (I didn't have any bananas so I substituted 2 jars of banana baby food)
2 tbsp creamy peanut butter
1 scoop vanilla protein powder
3/4 C almond milk (I used the sweetened kind but either would work)
Pour all ingredients into a blender and blend on high until completely mixed. Pour shake into glass and enjoy!
*This is not a low calorie beverage. I would recommend using it as a meal replacement or on a day when you're going to hit the gym hard.
Thursday, March 1, 2012
Saturday, February 25, 2012
Nutritious and Delicious
I used to equate "health" food with adjectives like bland, boring, and just plain bad tasting.
In fact, whenever I thought about eating healthy, visions of boiled seasonless chicken danced in my head, my stomach would turn at the thought of consuming something so gross, and I would make a much more exciting choice for my tastebuds like french fries or ice cream... or both together at the same time. (confession: I used to love to dip my french fries in a chocolate Wendy's frosty. I just have a weird love of strange food combinations)
But I have discovered this doesn't have to be. Getting a little creative in the kitchen and finding flavorful recipes with healthy ingredients helps to create dishes that are not only delicious but won't wreak havoc on your fitness goals.
My husband and I just returned from a vacation in Cancun where we ate all the carbs we wanted, drank all the sugary soda and spiked drinks we wanted and did not hit the gym once. In fact, the ONLY physical activity we had all week long were walks on the beach and swimming in the waves... ahh... it was so hard to come home....
Upon our return (and indulging in our last cheat day of big greasy burgers and cheesy pizza) we both made a vow to start eating healthy again. But the thought was less than appealing after a week of bad food binging.
So I found this recipe in Real Simple magazine and decided to try it out for dinner. It was so yummy! Proof that nutritious and delicious can come together into something amazing for your mouth :)
Stuffed Chicken with Roasted Broccoli and Potatoes
1/2 bunch broccoli cut into florets
1 lb red new potatoes (about 10), halved
3 Tablespoons olive oil
Kosher salt and black pepper
1/2 cup finely chopped roasted red peppers
2 ounces Feta, crumbled (1/2 cup)
8 thin chicken cutlets (about 1 1/2 lbs)
1 Tablespoon chopped flat-leaf parsley
Directions:
heat oven to 400 F with the racks in the upper and lower thirds. On a rimmed baking sheet, toss the broccoli and potatoes with 2 tablespoons of the oil, 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Roast on the bottom rack, tossing once, until golden brown and tender, 18-20 minutes.
Meanwhile, in a small bowl, mix together the red peppers and Feta. Season the chicken with 1/4 teaspoon each salt and black pepper. Dividing evenly, roll up the red pepper mixture in the cutlets (about 1 heaping teaspoon each) and fasten each closed with a toothpick.
Heat the remaining tablespoon of oil in a large overproof skillet over medium-high heat. Cook the chicken, seam-side up, until browned, 3 to 4 minutes. Turn the chicken, transfer the skillet to the top rack, and roast until cooked through, 14 to 16 minutes more. Remove the toothpicks. Serve the chicken with the vegetables, sprinkled with the parsley.
In fact, whenever I thought about eating healthy, visions of boiled seasonless chicken danced in my head, my stomach would turn at the thought of consuming something so gross, and I would make a much more exciting choice for my tastebuds like french fries or ice cream... or both together at the same time. (confession: I used to love to dip my french fries in a chocolate Wendy's frosty. I just have a weird love of strange food combinations)
But I have discovered this doesn't have to be. Getting a little creative in the kitchen and finding flavorful recipes with healthy ingredients helps to create dishes that are not only delicious but won't wreak havoc on your fitness goals.
My husband and I just returned from a vacation in Cancun where we ate all the carbs we wanted, drank all the sugary soda and spiked drinks we wanted and did not hit the gym once. In fact, the ONLY physical activity we had all week long were walks on the beach and swimming in the waves... ahh... it was so hard to come home....
Upon our return (and indulging in our last cheat day of big greasy burgers and cheesy pizza) we both made a vow to start eating healthy again. But the thought was less than appealing after a week of bad food binging.
So I found this recipe in Real Simple magazine and decided to try it out for dinner. It was so yummy! Proof that nutritious and delicious can come together into something amazing for your mouth :)
Stuffed Chicken with Roasted Broccoli and Potatoes
1/2 bunch broccoli cut into florets
1 lb red new potatoes (about 10), halved
3 Tablespoons olive oil
Kosher salt and black pepper
1/2 cup finely chopped roasted red peppers
2 ounces Feta, crumbled (1/2 cup)
8 thin chicken cutlets (about 1 1/2 lbs)
1 Tablespoon chopped flat-leaf parsley
Directions:
heat oven to 400 F with the racks in the upper and lower thirds. On a rimmed baking sheet, toss the broccoli and potatoes with 2 tablespoons of the oil, 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Roast on the bottom rack, tossing once, until golden brown and tender, 18-20 minutes.
Meanwhile, in a small bowl, mix together the red peppers and Feta. Season the chicken with 1/4 teaspoon each salt and black pepper. Dividing evenly, roll up the red pepper mixture in the cutlets (about 1 heaping teaspoon each) and fasten each closed with a toothpick.
Heat the remaining tablespoon of oil in a large overproof skillet over medium-high heat. Cook the chicken, seam-side up, until browned, 3 to 4 minutes. Turn the chicken, transfer the skillet to the top rack, and roast until cooked through, 14 to 16 minutes more. Remove the toothpicks. Serve the chicken with the vegetables, sprinkled with the parsley.
Thursday, February 9, 2012
Spinach-Pesto Veggie Dip
I hate vegetables. I have always hated vegetables.
I just have to force myself to eat them. You will never hear me say "you know what I'm craving like mad right now. A whole bunch of broccoli!" yuck.
As a kid I dreaded anything green, leafy, or plant-like on my dinner plate and would sit for hours at the table finding creative ways to dispose of the horrible stuff to make it seem like I had eaten it. Or I would be forced to choke it down along with my sobs. I had cruel eggplant loving parents.
So my solution to make veggies more tolerable used to be saute them in butter, smother them in ranch and drench them in cheese. Or my favorite: frying them in fat. Mmm now that I can eat! But to achieve my fitness goals I just can't use those delicious taste tricks anymore.
So I have found an quick, easy, healthy dip to add some flavor to the green stuff. It's so yum!
Spinach-Pesto Veggie Dip
1 cup plain greek yogurt
1/4 cup pesto
1/2 10 oz package frozen chopped spinach, thawed and squeezed dry
In a small bowl, mix together the yogurt, spinach, pesto and 1/4 teaspoon each kosher salt and black pepper. Serve with cut up veggies.
And when I eat fruit I like to whip this up:
Sweet Raspberry Dip
1 cup plain Greek yogurt
1/2 cup fresh or frozen & thawed raspberries
1 tablespoon truvia (or other sweetener)
In a small bowl, mash the raspberries with the sugar, stir in the yogurt. Serve with cut up pears (or whichever fruit you like)
I just have to force myself to eat them. You will never hear me say "you know what I'm craving like mad right now. A whole bunch of broccoli!" yuck.
As a kid I dreaded anything green, leafy, or plant-like on my dinner plate and would sit for hours at the table finding creative ways to dispose of the horrible stuff to make it seem like I had eaten it. Or I would be forced to choke it down along with my sobs. I had cruel eggplant loving parents.
So my solution to make veggies more tolerable used to be saute them in butter, smother them in ranch and drench them in cheese. Or my favorite: frying them in fat. Mmm now that I can eat! But to achieve my fitness goals I just can't use those delicious taste tricks anymore.
So I have found an quick, easy, healthy dip to add some flavor to the green stuff. It's so yum!
Spinach-Pesto Veggie Dip
1 cup plain greek yogurt
1/4 cup pesto
1/2 10 oz package frozen chopped spinach, thawed and squeezed dry
In a small bowl, mix together the yogurt, spinach, pesto and 1/4 teaspoon each kosher salt and black pepper. Serve with cut up veggies.
And when I eat fruit I like to whip this up:
Sweet Raspberry Dip
1 cup plain Greek yogurt
1/2 cup fresh or frozen & thawed raspberries
1 tablespoon truvia (or other sweetener)
In a small bowl, mash the raspberries with the sugar, stir in the yogurt. Serve with cut up pears (or whichever fruit you like)
Sunday, February 5, 2012
Losin' the Love Chub
I have a little pooch and some love chub.
You might refer to yours as your love handles, beer belly, jelly rolls, pot belly, muffin top, spare tire, jelly belly, etc.
There are actually a lot of cute nicknames that refer to excess abdominal fat when you think about it.
The truth is, no matter how thin I've been I have never had a flat stomach. It's the first place I gain excess fat and the last place I lose it. And it certainly doesn't help that I hate doing abdominal exercises. Just hearing the very word "crunches" makes me wince - it just sounds excruciating and torturous.
But to reach my goal of "fit by 30" I cannot get by without some kind of abdominal work out. So I wanted to share the exercises I'm doing now to turn my pooch into a six pack.
1. decline bench sit ups
perform these slow on a decline bench focusing on constant flexion of your abdominal muscles while crunching. I do three sets of 20 reps.
2. dumbbell side bends
to work the obliques I grab two 15 lb dumbbells, stand with legs shoulder distance apart and slowly lower to one side at a time for 50 reps, 3 sets
3. leg raises
lying flat on my back (on the floor or a bench) I bring my legs up to a 90 degree angle, keeping them as straight as possible. Then slowly lower to the floor stopping about 1 - 2 inches off the ground then back up to start the next rep. The key is keep your muscles in constant tension. I also like to do hanging leg raises using the pull up bar.
4. kneeling cable crunches
attach a 2 sided rope to a pulley lever, kneel down and grab each side, positioning it behind your neck. Crunch down for 25 reps, 4 sets. I like to use a foam pad to cushion my knees for this move.
5. standing cable wood chop
attach handles to a cable machine and move pulley to the highest position. Grab the handle with one hand and step away from the tower. With feet shoulder distance apart, reach upward to grab the handle with your other hand and pull down and across your body while rotating your torso. Return to neutral position to complete the rep.
6. bosu ball crunches
lie down on the Bosu ball with feet positioned in a wide stance. Elevate your torso in a crunching motion and slowly descend back to the starting position. I usually alternate between doing 20 regular crunches then 15 side bends for 3 reps.
So this is my ab work out right now. It's killer but I'm learning to love the burn. I'm working out my abdominal muscles about 3 times per week using this routine. I try to switch up the exercises I do every time so my muscles don't get used to the same moves. As with any exercise regimen, changes to your routine will maximize your development and results!
You might refer to yours as your love handles, beer belly, jelly rolls, pot belly, muffin top, spare tire, jelly belly, etc.
There are actually a lot of cute nicknames that refer to excess abdominal fat when you think about it.
The truth is, no matter how thin I've been I have never had a flat stomach. It's the first place I gain excess fat and the last place I lose it. And it certainly doesn't help that I hate doing abdominal exercises. Just hearing the very word "crunches" makes me wince - it just sounds excruciating and torturous.
But to reach my goal of "fit by 30" I cannot get by without some kind of abdominal work out. So I wanted to share the exercises I'm doing now to turn my pooch into a six pack.
1. decline bench sit ups
perform these slow on a decline bench focusing on constant flexion of your abdominal muscles while crunching. I do three sets of 20 reps.
2. dumbbell side bends
to work the obliques I grab two 15 lb dumbbells, stand with legs shoulder distance apart and slowly lower to one side at a time for 50 reps, 3 sets
3. leg raises
lying flat on my back (on the floor or a bench) I bring my legs up to a 90 degree angle, keeping them as straight as possible. Then slowly lower to the floor stopping about 1 - 2 inches off the ground then back up to start the next rep. The key is keep your muscles in constant tension. I also like to do hanging leg raises using the pull up bar.
4. kneeling cable crunches
attach a 2 sided rope to a pulley lever, kneel down and grab each side, positioning it behind your neck. Crunch down for 25 reps, 4 sets. I like to use a foam pad to cushion my knees for this move.
5. standing cable wood chop
attach handles to a cable machine and move pulley to the highest position. Grab the handle with one hand and step away from the tower. With feet shoulder distance apart, reach upward to grab the handle with your other hand and pull down and across your body while rotating your torso. Return to neutral position to complete the rep.
6. bosu ball crunches
lie down on the Bosu ball with feet positioned in a wide stance. Elevate your torso in a crunching motion and slowly descend back to the starting position. I usually alternate between doing 20 regular crunches then 15 side bends for 3 reps.
So this is my ab work out right now. It's killer but I'm learning to love the burn. I'm working out my abdominal muscles about 3 times per week using this routine. I try to switch up the exercises I do every time so my muscles don't get used to the same moves. As with any exercise regimen, changes to your routine will maximize your development and results!
Tuesday, January 31, 2012
Supremo Spicy Salsa
I am having a torrid little love affair with salsa these days.
I just love the delicious stuff so much. Chips & salsa used to be my favorite snack but now that I'm carb cycling I've ditched the chips and instead I'm using salsa as my go to condiment. On just about everything I eat. I'm eating it with my eggs, smothering it over my chicken, dumping it into my chili, and spreading it on my steaks.
I like the store bought kinds but they never seem to come close to the fresh salsa you get at restaurants. So I've been on a mission to recreate something similar and I believe I've finally found a recipe that is pretty darn close. This stuff is seriously good enough to drink!
Supremo Spicy Salsa
Ingredients:
1 14 oz can diced tomatoes
1 10 oz can original Rotel
1/2 small onion, chopped
1 clove garlic, peeled and pressed
1/2 to 1 jalapeno (leave in the seeds if you like it hot, if not de-seed it)
1 teaspoon honey
1/2 teaspoon salt
1/4 teaspoon ground cumin
small to medium size handful of cilantro, washed
juice of 1 lime
Directions:
Put all ingredients in a food processor or blender and pulse to combine for 30 seconds until all ingredients are finely chopped and salsa is desired consistency. Sample a little and adjust amount of seasoning to taste. Serve with anything you desire :)
I just love the delicious stuff so much. Chips & salsa used to be my favorite snack but now that I'm carb cycling I've ditched the chips and instead I'm using salsa as my go to condiment. On just about everything I eat. I'm eating it with my eggs, smothering it over my chicken, dumping it into my chili, and spreading it on my steaks.
I like the store bought kinds but they never seem to come close to the fresh salsa you get at restaurants. So I've been on a mission to recreate something similar and I believe I've finally found a recipe that is pretty darn close. This stuff is seriously good enough to drink!
Supremo Spicy Salsa
Ingredients:
1 14 oz can diced tomatoes
1 10 oz can original Rotel
1/2 small onion, chopped
1 clove garlic, peeled and pressed
1/2 to 1 jalapeno (leave in the seeds if you like it hot, if not de-seed it)
1 teaspoon honey
1/2 teaspoon salt
1/4 teaspoon ground cumin
small to medium size handful of cilantro, washed
juice of 1 lime
Directions:
Put all ingredients in a food processor or blender and pulse to combine for 30 seconds until all ingredients are finely chopped and salsa is desired consistency. Sample a little and adjust amount of seasoning to taste. Serve with anything you desire :)
Sunday, January 29, 2012
Gym Gripes and Grievances
I'm an avid people watcher.
Not in a malicious I-make-fun-of-others-to-feel-better-about-myself kinda way, and I'm not the creepy get-into-my-van-I-have-a-lolly-for-you stalker kind, but more in the curious I-just-find-people-so-fascinating sense.
And the gym is like the ultimate environment for people watching. From the cardio machines on the 2nd level I get a bird's eye view of the gym floor below. And on the main level every wall is made of mirrors which just encourages my surveillance of the gym goers around me.
So I get to observe the interesting fashion choices in gym attire, all the awkward exercise moves, the strange animalistic behaviors, and the unending diversity of human beings that makes people watching so fun.
From all my observations I have begun to compile a mental list of all my gym gripes and pet peeves. And because I always feel better once I have had a chance vent about these things, I'm going to share them all with you :)
1. People who bring Starbucks drinks to the gym
I totally understand that caffeine is a wonderful stimulant. I honestly wouldn't make it through a work out without a little pre-gym pick me up. But stick to re-hydrating with water during your work out. Even if your beverage of choice is a skinny, sugar free latte made with soy milk, it's just wrong to guzzle one at the gym! I don't want to see those little mermaid cups resting in the drink holder on the cardio machines anymore.
2. People who rest for long periods on machines between sets.
I totally understand daydreaming. I'm a terrible day dreamer myself. But I wait until the appropriate time and place to engage in this activity - like in the privacy of my car when I'm driving down the road. (you know that feeling you get when you realize you have no idea how you got somewhere cause you remember nothing about the drive? It's an everyday phenomenon in my life) I believe there should be a 2 min rest limit on all machines at the gym. Or you get zapped. Instead of resting, go do a set of another exercise and then come back to the machine you were going to take a 10 min break on and perform your next set. You'll make better use of your time at the gym and it's just polite gym etiquette for the other people waiting to use it.
3. People who practice imaginary moves in the mirror.
The gym in NOT the place to practice karate and kick boxing moves against an imaginary opponent, perfect your imaginary golf swing, perform your 80s dance moves, pretend your auditioning for american idol by singing loud (and horribly), flex your biceps while making some creepy macho man face, or lift up your shirt to flex and show off your six pack. Unfortunately, these are all real life examples of things I have witnessed. Please spare us all and save these for the privacy of your own home. The whole gym will thank you :)
4. People who grunt, growl, curse, or yell while they lift.
There is a man who works out at our gym I like to call "king kong" (in my head, not to his face) cause he likes to bear his teeth, beat his chest and unleash this animalistic primeval scream while weight lifting. It's quite frightening really. His gutteral outbursts always make me a little scared he's going to kill someone. I do believe you have the right to make some noise during the last few sets of some insane powerful lift, but not with every single move you make, not to be intimidating to others and not because you just want to attract attention. Please try to keep the gym grunts and growls to a minimum.
5. People who wear inappropriate gym attire.
Jeans while jogging, flip flops (with or without socks) in the weight room, pajamas on the leg press, cargo pants during crunches, tighty whities in the pool. It is vitally important to wear gym clothes to the gym. You'll be more comfortable and you'll make less people cringe. We all win :)
So there is my list so far. And please don't be offended if you realize you're guilty of being one of my pet peeve people. Cause I know I have been guilty of some gym grievances too. Like being absolutely mortified after a long, exhausting work out to discover I had a nice large circle of visible butt sweat on the seat of my work out pants. Which brings me to another gym gripe: don't wear anything white!
Not in a malicious I-make-fun-of-others-to-feel-better-about-myself kinda way, and I'm not the creepy get-into-my-van-I-have-a-lolly-for-you stalker kind, but more in the curious I-just-find-people-so-fascinating sense.
And the gym is like the ultimate environment for people watching. From the cardio machines on the 2nd level I get a bird's eye view of the gym floor below. And on the main level every wall is made of mirrors which just encourages my surveillance of the gym goers around me.
So I get to observe the interesting fashion choices in gym attire, all the awkward exercise moves, the strange animalistic behaviors, and the unending diversity of human beings that makes people watching so fun.
From all my observations I have begun to compile a mental list of all my gym gripes and pet peeves. And because I always feel better once I have had a chance vent about these things, I'm going to share them all with you :)
1. People who bring Starbucks drinks to the gym
I totally understand that caffeine is a wonderful stimulant. I honestly wouldn't make it through a work out without a little pre-gym pick me up. But stick to re-hydrating with water during your work out. Even if your beverage of choice is a skinny, sugar free latte made with soy milk, it's just wrong to guzzle one at the gym! I don't want to see those little mermaid cups resting in the drink holder on the cardio machines anymore.
2. People who rest for long periods on machines between sets.
I totally understand daydreaming. I'm a terrible day dreamer myself. But I wait until the appropriate time and place to engage in this activity - like in the privacy of my car when I'm driving down the road. (you know that feeling you get when you realize you have no idea how you got somewhere cause you remember nothing about the drive? It's an everyday phenomenon in my life) I believe there should be a 2 min rest limit on all machines at the gym. Or you get zapped. Instead of resting, go do a set of another exercise and then come back to the machine you were going to take a 10 min break on and perform your next set. You'll make better use of your time at the gym and it's just polite gym etiquette for the other people waiting to use it.
3. People who practice imaginary moves in the mirror.
The gym in NOT the place to practice karate and kick boxing moves against an imaginary opponent, perfect your imaginary golf swing, perform your 80s dance moves, pretend your auditioning for american idol by singing loud (and horribly), flex your biceps while making some creepy macho man face, or lift up your shirt to flex and show off your six pack. Unfortunately, these are all real life examples of things I have witnessed. Please spare us all and save these for the privacy of your own home. The whole gym will thank you :)
4. People who grunt, growl, curse, or yell while they lift.
There is a man who works out at our gym I like to call "king kong" (in my head, not to his face) cause he likes to bear his teeth, beat his chest and unleash this animalistic primeval scream while weight lifting. It's quite frightening really. His gutteral outbursts always make me a little scared he's going to kill someone. I do believe you have the right to make some noise during the last few sets of some insane powerful lift, but not with every single move you make, not to be intimidating to others and not because you just want to attract attention. Please try to keep the gym grunts and growls to a minimum.
5. People who wear inappropriate gym attire.
Jeans while jogging, flip flops (with or without socks) in the weight room, pajamas on the leg press, cargo pants during crunches, tighty whities in the pool. It is vitally important to wear gym clothes to the gym. You'll be more comfortable and you'll make less people cringe. We all win :)
So there is my list so far. And please don't be offended if you realize you're guilty of being one of my pet peeve people. Cause I know I have been guilty of some gym grievances too. Like being absolutely mortified after a long, exhausting work out to discover I had a nice large circle of visible butt sweat on the seat of my work out pants. Which brings me to another gym gripe: don't wear anything white!
Friday, January 27, 2012
Fitness Facts & Fabrications
This fitness flirt has had to face the facts.
I have had a few major misconceptions about fitness.
I guess it's difficult for me to admit because I'm a nurse. If anyone should be an authority on health and wellness it should be me. I preach to my patients on the importance of diet, nutrition, and exercise every single day, I administer nursing care in order to improve their well being and encourage them to adopt healthy, active lifestyles. So I should know what I'm talking about right?
Well with my wealth of knowledge on the human body, health, and nutrition I thought I knew almost everything there was to know about fitness. But I was wrong.
And I'm discovering that I still have a lot to learn. So I wanted to share some of the fitness facts and fabrications I have come across so far. I hope the lessons I have learned help some of you in your journey from flab to fit :)
1. "Running is the best way to get in shape"
I used to get on the treadmill, run for an hour and call it a good day at the gym. Although I did notice a few subtle changes in my figure, loss of body fat, some increased muscle tone in my legs, and improved endurance, I never felt like the effort I was expending doing cardio was equal to the results I saw in the mirror.
And that's because you can run your booty off all day long, do your zumba dances, ride your spinning bike until you're dripping sweat but you won't end up looking like a cover model on Shape magazine by simply doing cardio alone.
During a cardio session you burn calories while you're exercising but afterward your body returns to it's normal metabolic rate. But during weight bearing exercise you build muscle and muscles use calories for fuel. So for every pound of muscle you build, you burn more calories. And your muscles continue that calorie burn throughout the day even after you leave the gym and you're at home doing something inactive. Weight bearing exercise makes you more metabolic, for every pound of muscle you build you burn about 60 extra calories per day. Although cardio is still important to improve cardiovascular health and increase endurance, to really get fit, tight, and toned you have to engage in pumping some iron.
2. "Lifting weights will make me bulky"
I'm a girly, girly girl. I love the color pink and ruffles and sparkly things. And I want my body to look girly and feminine too. Like sexy and soft with curves in all the right places. So I was always kinda afraid if I seriously started lifting weights in the gym I would end up looking like Arnold Schwarzenegger's scary man sister or something.
The truth is it's pretty much impossible for a woman to gain huge amounts of muscle mass. We just do not naturally produce the amount of testosterone (the hormone responsible for increasing muscle size) required to build enormous muscles. Those big, bulky body building he-shes you see on TV are most likely either using steriods or spending many excessive hours of heavy lifting and chugging protein shakes in order to gain that gargantuan amount of muscle. You have to do deliberately want to look that way and it requires a lot of effort.
So don't worry, you won't end up looking all bulky and masculine by lifting weights. You won't begin to grow side burns or anything freaky. Strength training will only get you the slimmer, toned, tight physique you seek :)
3. "I exercise to eat dessert"
I used to live with the belief that if I enough spent time in the gym I could reward myself by eating whatever I wanted. I have a fast metabolism so for a long time this worked out well. But even after hitting the cardio hard I still held stubborn excess fat in the abdominal area. I became frustrated and began doing a million crunches everyday trying to get that perfect bikini body I wanted. But this had little effect on my stomach poochiness.
The saying "you are what you eat" is true. If you eat fat, you're gonna be fat. And fitness experts say nutrition accounts for approximately 60% of your results in sculpting your physique! If you've been hitting the gym and are unsatisfied with your outcome I would suggest taking a look at what's lurking in your kitchen cabinets. I'm guessing the culprits are the sweet, salty, sugary unhealthy snacks you have available. It helps to shift your focus from food as fun to food as fuel. Think about the fuel you are filling up on and what effect that is having on your body's engine. And start filling up with high octane foods like lean protein, whole wheats, fruits, and veggies. Making these changes in your diet will have a dramatic effect on your fitness!
4. "I'd rather use exercise machines than free weights"
As an inexperienced fitness flirt I was drawn to the exercise machines at the gym. They seemed safer, easier to use and I thought they would help me maintain proper form since I wasn't working with a trainer and didn't have a clue what I was doing. But the truth is you still have to know the right technique for each move, the correct way to operate the machine, and how to properly adjust each one to your personal height and weight. It is possible to perform even the simplest exercise wrong. And without proper form you aren't receiving any benefits or building muscle from the moves you do.
(example: bicep curls. probably the most elementary move known to man. You pick the weight up, you put it down. But one day in the gym my loving husband informed me I was doing this simple exercise wrong! Using a heavier weight than usual, I was minding my own business doing my curls when my husband who had been watching informed me I was using more of my back than my biceps to complete the reps. So pay attention to your form! It's better to complete fewer reps with the correct form than multiple reps without it)
I have had a few major misconceptions about fitness.
I guess it's difficult for me to admit because I'm a nurse. If anyone should be an authority on health and wellness it should be me. I preach to my patients on the importance of diet, nutrition, and exercise every single day, I administer nursing care in order to improve their well being and encourage them to adopt healthy, active lifestyles. So I should know what I'm talking about right?
Well with my wealth of knowledge on the human body, health, and nutrition I thought I knew almost everything there was to know about fitness. But I was wrong.
And I'm discovering that I still have a lot to learn. So I wanted to share some of the fitness facts and fabrications I have come across so far. I hope the lessons I have learned help some of you in your journey from flab to fit :)
1. "Running is the best way to get in shape"
I used to get on the treadmill, run for an hour and call it a good day at the gym. Although I did notice a few subtle changes in my figure, loss of body fat, some increased muscle tone in my legs, and improved endurance, I never felt like the effort I was expending doing cardio was equal to the results I saw in the mirror.
And that's because you can run your booty off all day long, do your zumba dances, ride your spinning bike until you're dripping sweat but you won't end up looking like a cover model on Shape magazine by simply doing cardio alone.
During a cardio session you burn calories while you're exercising but afterward your body returns to it's normal metabolic rate. But during weight bearing exercise you build muscle and muscles use calories for fuel. So for every pound of muscle you build, you burn more calories. And your muscles continue that calorie burn throughout the day even after you leave the gym and you're at home doing something inactive. Weight bearing exercise makes you more metabolic, for every pound of muscle you build you burn about 60 extra calories per day. Although cardio is still important to improve cardiovascular health and increase endurance, to really get fit, tight, and toned you have to engage in pumping some iron.
2. "Lifting weights will make me bulky"
I'm a girly, girly girl. I love the color pink and ruffles and sparkly things. And I want my body to look girly and feminine too. Like sexy and soft with curves in all the right places. So I was always kinda afraid if I seriously started lifting weights in the gym I would end up looking like Arnold Schwarzenegger's scary man sister or something.
The truth is it's pretty much impossible for a woman to gain huge amounts of muscle mass. We just do not naturally produce the amount of testosterone (the hormone responsible for increasing muscle size) required to build enormous muscles. Those big, bulky body building he-shes you see on TV are most likely either using steriods or spending many excessive hours of heavy lifting and chugging protein shakes in order to gain that gargantuan amount of muscle. You have to do deliberately want to look that way and it requires a lot of effort.
So don't worry, you won't end up looking all bulky and masculine by lifting weights. You won't begin to grow side burns or anything freaky. Strength training will only get you the slimmer, toned, tight physique you seek :)
3. "I exercise to eat dessert"
I used to live with the belief that if I enough spent time in the gym I could reward myself by eating whatever I wanted. I have a fast metabolism so for a long time this worked out well. But even after hitting the cardio hard I still held stubborn excess fat in the abdominal area. I became frustrated and began doing a million crunches everyday trying to get that perfect bikini body I wanted. But this had little effect on my stomach poochiness.
The saying "you are what you eat" is true. If you eat fat, you're gonna be fat. And fitness experts say nutrition accounts for approximately 60% of your results in sculpting your physique! If you've been hitting the gym and are unsatisfied with your outcome I would suggest taking a look at what's lurking in your kitchen cabinets. I'm guessing the culprits are the sweet, salty, sugary unhealthy snacks you have available. It helps to shift your focus from food as fun to food as fuel. Think about the fuel you are filling up on and what effect that is having on your body's engine. And start filling up with high octane foods like lean protein, whole wheats, fruits, and veggies. Making these changes in your diet will have a dramatic effect on your fitness!
4. "I'd rather use exercise machines than free weights"
As an inexperienced fitness flirt I was drawn to the exercise machines at the gym. They seemed safer, easier to use and I thought they would help me maintain proper form since I wasn't working with a trainer and didn't have a clue what I was doing. But the truth is you still have to know the right technique for each move, the correct way to operate the machine, and how to properly adjust each one to your personal height and weight. It is possible to perform even the simplest exercise wrong. And without proper form you aren't receiving any benefits or building muscle from the moves you do.
(example: bicep curls. probably the most elementary move known to man. You pick the weight up, you put it down. But one day in the gym my loving husband informed me I was doing this simple exercise wrong! Using a heavier weight than usual, I was minding my own business doing my curls when my husband who had been watching informed me I was using more of my back than my biceps to complete the reps. So pay attention to your form! It's better to complete fewer reps with the correct form than multiple reps without it)
Sunday, January 22, 2012
Mini Egg-White Frittatas
I like "mini" things.
My ipod nano, travel size toiletries, fun size candy bars, those adorable little baby size Nike tennis shoes that somehow always induce a squeal response from me. Mini things are just so cute! (exception: minivans - hate them)
So when I came across this recipe for mini egg frittatas I knew I would love it. And I hope you do too!
Mini Egg-white Frittatas
3 cups liquid egg whites
1 cup chopped spinach
1 cup chopped bell peppers
1 finely chopped jalapeno (I like food that sets my mouth on fire. you can skip if you can't take the heat)
1 TBSP Mrs. Dash Fiesta Lime Seasoning (or something similar)
(you can personalize this recipe by adding whatever veggies, spices, cooked meats you like)
Directions:
1. Preheat oven to 350
2. Spray a normal muffin pan with non stick spray (12 slots)
3. Mix seasonings of choice with liquid egg whites and pour 1/4 cup in each muffin slot
4. Add chopped veggies (or other toppings) evenly among the 12 muffin slots
5. Bake in oven for approx. 20 minutes. (time may vary depending on how many toppings you add) They are done when firm when shaken and to the touch.
The great thing about this recipe is the ability to get creative in the kitchen. You can add whatever vegetables, seasonings, spices you can think of so the variations are endless! I've never made the same frittatas twice. I usually heat and serve with fresh salsa.
Eggs are an AMAZING food by the way. One egg contains 6 grams of protein and all 9 essential amino acids! So add some eggs into your life :)
My ipod nano, travel size toiletries, fun size candy bars, those adorable little baby size Nike tennis shoes that somehow always induce a squeal response from me. Mini things are just so cute! (exception: minivans - hate them)
So when I came across this recipe for mini egg frittatas I knew I would love it. And I hope you do too!
Mini Egg-white Frittatas
3 cups liquid egg whites
1 cup chopped spinach
1 cup chopped bell peppers
1 finely chopped jalapeno (I like food that sets my mouth on fire. you can skip if you can't take the heat)
1 TBSP Mrs. Dash Fiesta Lime Seasoning (or something similar)
(you can personalize this recipe by adding whatever veggies, spices, cooked meats you like)
Directions:
1. Preheat oven to 350
2. Spray a normal muffin pan with non stick spray (12 slots)
3. Mix seasonings of choice with liquid egg whites and pour 1/4 cup in each muffin slot
4. Add chopped veggies (or other toppings) evenly among the 12 muffin slots
5. Bake in oven for approx. 20 minutes. (time may vary depending on how many toppings you add) They are done when firm when shaken and to the touch.
The great thing about this recipe is the ability to get creative in the kitchen. You can add whatever vegetables, seasonings, spices you can think of so the variations are endless! I've never made the same frittatas twice. I usually heat and serve with fresh salsa.
Eggs are an AMAZING food by the way. One egg contains 6 grams of protein and all 9 essential amino acids! So add some eggs into your life :)
Wednesday, January 18, 2012
Apple Cinnamon Baked Oatmeal
I am NOT a morning person.
In fact, upon awakening I am usually in full on zombie mode. Like eyes half open, arms straight out and stiff, right food dragging, groaning something incomprehensible. The only cure for snapping me out of this trance is coffee. And lots of it.
So I usually fuel up on coffee and skip breakfast. Which I know is a bad habit. We've all heard "breakfast is the most important meal of the day" and that's because it kick starts your metabolism (aka your bodies calorie burning mechanism), helps stabilize blood sugar levels, regulates appetite, and gives you more energy throughout the day.
So I'm trying to be better about eating a morning meal. Because I need a variety of things to eat or I get bored, I've been trying out different recipes so I have more breakfast options. I love warm oatmeal on these cold winter mornings but most instant varieties are full of added sugar. But I found this recipe that is yummy and healthy. Hope you enjoy!
Apple Cinnamon Baked Oatmeal
2 cups old fashioned oats
1/4 cup light brown sugar (I used the Splenda brown sugar blend)
1/4 cup ground flax (can use wheat germ) *may omit
1 Tbsp cinnamon
1 teaspoon baking powder
1/4 teaspoon salt
1 1/2 cups unsweetened almond milk (I like the vanilla kind)
1/2 cup unsweetened applesauce (or baby food applesauce)
1/3 cup egg whites
1 Tbsp vanilla
1 large apple diced into 1/2 inch cubes
1/2 cup golden raisins *may omit
other ideas:
add in nutmeg
add in apple pie spice (tried this - YUM!)
add in pumpkin pie spice
add in handful of walnuts
Directions:
-mix all dry ingredients together
-mix all wet ingredients together and beat
-add wet ingredients to dry and stir
-add cubed, cut up apples/raisins and stir them in slowly
-pour batter into 8x8 pan sprayed with non-stick spray. Pat apples down into oatmeal.
-bake at 350 for 25-30 min
I am pretty liberal with cinnamon so add as much as you like. I am just a cinnamon addict. I sprinkle it on everything from toast, to fruit, to cottage cheese. Fun cinnamon fact: besides enhancing the flavor of your food, it also partners with your metabolism to slow down the insulin surge you get when consuming carbs. :)
In fact, upon awakening I am usually in full on zombie mode. Like eyes half open, arms straight out and stiff, right food dragging, groaning something incomprehensible. The only cure for snapping me out of this trance is coffee. And lots of it.
So I usually fuel up on coffee and skip breakfast. Which I know is a bad habit. We've all heard "breakfast is the most important meal of the day" and that's because it kick starts your metabolism (aka your bodies calorie burning mechanism), helps stabilize blood sugar levels, regulates appetite, and gives you more energy throughout the day.
So I'm trying to be better about eating a morning meal. Because I need a variety of things to eat or I get bored, I've been trying out different recipes so I have more breakfast options. I love warm oatmeal on these cold winter mornings but most instant varieties are full of added sugar. But I found this recipe that is yummy and healthy. Hope you enjoy!
Apple Cinnamon Baked Oatmeal
2 cups old fashioned oats
1/4 cup light brown sugar (I used the Splenda brown sugar blend)
1/4 cup ground flax (can use wheat germ) *may omit
1 Tbsp cinnamon
1 teaspoon baking powder
1/4 teaspoon salt
1 1/2 cups unsweetened almond milk (I like the vanilla kind)
1/2 cup unsweetened applesauce (or baby food applesauce)
1/3 cup egg whites
1 Tbsp vanilla
1 large apple diced into 1/2 inch cubes
1/2 cup golden raisins *may omit
other ideas:
add in nutmeg
add in apple pie spice (tried this - YUM!)
add in pumpkin pie spice
add in handful of walnuts
Directions:
-mix all dry ingredients together
-mix all wet ingredients together and beat
-add wet ingredients to dry and stir
-add cubed, cut up apples/raisins and stir them in slowly
-pour batter into 8x8 pan sprayed with non-stick spray. Pat apples down into oatmeal.
-bake at 350 for 25-30 min
I am pretty liberal with cinnamon so add as much as you like. I am just a cinnamon addict. I sprinkle it on everything from toast, to fruit, to cottage cheese. Fun cinnamon fact: besides enhancing the flavor of your food, it also partners with your metabolism to slow down the insulin surge you get when consuming carbs. :)
Tuesday, January 17, 2012
Supplement Skeptic
I have always been skeptical of supplements.
As a nurse I think I have become disillusioned with people poppin' pills, drinking powders, and mixing magic potions (whose benefits are often exaggerated) all in an attempt to attain better health.
Also I have a general distrust for anything that's not FDA regulated and approved. Because there could be some shady ingredients and additives involved. Things like... I dunno... lead, arsenic, mercury (all of which have been found in trace amounts in some popular supplement brands - always read labels!)
And some of them have these seriously cheese ball names. Like XXXplosive Mega Massive Muscle Madness Milk. (Ok I made that up but it's close enough to some of the real names)
I will readily admit I am not an expert on this supplement thing. I still have a lot to learn and there is an enormous amount of information, mis-information and opinions on the subject. So I'm just going to share what I have learned, what I'm taking now and the products I believe are safe, effective, and beneficial.
1. A multi-vitamin: regardless of your fitness goals, this is a supplement everyone should be taking every day. Our bodies require certain essential vitamins and minerals on a daily basis to keep us in good health and functioning at our best. And this little pill has them all!
(Costco sells adult gummy ones that I love - they are my sweet little daily treat!)
2. Fish oil: another supplement everyone should be taking daily for their bodies and minds whether your goals are to gain muscle or lose weight. It contains Omega-3 fatty acids - healthy fats that your body can't synthesize on it's own but are necessary for it to function properly. It's benefits are numerous and include heart health (protecting against heart attack & stroke), promoting healthy joints, supporting mental focus and emotional well-being, promoting eye health and optimizing fat metabolism, among others.
-But beware of the fish oil burps (a very short lived but unpleasant side effect that happens if you're not used to consuming fish daily. Your body in time will develop the enzyme needed to digest it properly and this bad breath issue will eventually go away)
3. Whey Protein: since I began hitting the gym hard and fully committed to my weight training work out program I have been taking whey protein. You probably learned in biology class (and if you hated biology now is the time to zone out) that proteins are the building blocks of body cells, including muscles cells. Which makes protein necessary for muscle growth and vital to the repair and rebuilding of your muscles after they have been strenuously used. The recommended amount is 1 gram of protein per body weight per day through both diet and supplement sources. I drink a whey protein shake immediately after a work out (your body quickly absorbs whey protein and the faster the process of repair/rebuild/recover begins the better). I love the ON 100% whey in extreme milk chocolate. It mixes easily in water or milk and tastes just like a yummy chocolate shake. I also take a slow acting protein at bedtime called ON 100% casein in chocolate peanut butter. This one does not mix as well (there are always little powder chunks floating around despite vigorous shaking) but has a really good flavor.
4. N.O.-xplode is an energy and performance enhancement supplement. I only take this on heavy lifting days when I'm going to be working out large muscle groups. Since I began taking it, I have noticed an extra boost in my work outs, that I am able to lift heavier and have longer endurance at the gym. I love the fruit punch flavor (it's sweet but sour), Ryan likes watermelon (tastes like bubble gum!) I am still in the process of researching this product but I do know it has a high dose of caffeine and contains creatine which can be hard on your kidneys and liver. I would not recommend it for cardio days (unless you want some serious heart palpitations) or taking it on a daily basis. Also be sure to increase your water intake so your body is able to flush the creatine out.
Since I began incorporating these supplements I have noticed a difference in my energy, work out results and overall well being. I'm no longer a supplement skeptic, but a scholar trying to learn all I can about the benefits of these to my health and fitness.
Here is a great link for beginners to start gaining information on supplements:
http://www.bodybuilding.com/fun/5_beginner_supplements.htm
As a nurse I think I have become disillusioned with people poppin' pills, drinking powders, and mixing magic potions (whose benefits are often exaggerated) all in an attempt to attain better health.
Also I have a general distrust for anything that's not FDA regulated and approved. Because there could be some shady ingredients and additives involved. Things like... I dunno... lead, arsenic, mercury (all of which have been found in trace amounts in some popular supplement brands - always read labels!)
And some of them have these seriously cheese ball names. Like XXXplosive Mega Massive Muscle Madness Milk. (Ok I made that up but it's close enough to some of the real names)
I will readily admit I am not an expert on this supplement thing. I still have a lot to learn and there is an enormous amount of information, mis-information and opinions on the subject. So I'm just going to share what I have learned, what I'm taking now and the products I believe are safe, effective, and beneficial.
1. A multi-vitamin: regardless of your fitness goals, this is a supplement everyone should be taking every day. Our bodies require certain essential vitamins and minerals on a daily basis to keep us in good health and functioning at our best. And this little pill has them all!
(Costco sells adult gummy ones that I love - they are my sweet little daily treat!)
2. Fish oil: another supplement everyone should be taking daily for their bodies and minds whether your goals are to gain muscle or lose weight. It contains Omega-3 fatty acids - healthy fats that your body can't synthesize on it's own but are necessary for it to function properly. It's benefits are numerous and include heart health (protecting against heart attack & stroke), promoting healthy joints, supporting mental focus and emotional well-being, promoting eye health and optimizing fat metabolism, among others.
-But beware of the fish oil burps (a very short lived but unpleasant side effect that happens if you're not used to consuming fish daily. Your body in time will develop the enzyme needed to digest it properly and this bad breath issue will eventually go away)
3. Whey Protein: since I began hitting the gym hard and fully committed to my weight training work out program I have been taking whey protein. You probably learned in biology class (and if you hated biology now is the time to zone out) that proteins are the building blocks of body cells, including muscles cells. Which makes protein necessary for muscle growth and vital to the repair and rebuilding of your muscles after they have been strenuously used. The recommended amount is 1 gram of protein per body weight per day through both diet and supplement sources. I drink a whey protein shake immediately after a work out (your body quickly absorbs whey protein and the faster the process of repair/rebuild/recover begins the better). I love the ON 100% whey in extreme milk chocolate. It mixes easily in water or milk and tastes just like a yummy chocolate shake. I also take a slow acting protein at bedtime called ON 100% casein in chocolate peanut butter. This one does not mix as well (there are always little powder chunks floating around despite vigorous shaking) but has a really good flavor.
4. N.O.-xplode is an energy and performance enhancement supplement. I only take this on heavy lifting days when I'm going to be working out large muscle groups. Since I began taking it, I have noticed an extra boost in my work outs, that I am able to lift heavier and have longer endurance at the gym. I love the fruit punch flavor (it's sweet but sour), Ryan likes watermelon (tastes like bubble gum!) I am still in the process of researching this product but I do know it has a high dose of caffeine and contains creatine which can be hard on your kidneys and liver. I would not recommend it for cardio days (unless you want some serious heart palpitations) or taking it on a daily basis. Also be sure to increase your water intake so your body is able to flush the creatine out.
Since I began incorporating these supplements I have noticed a difference in my energy, work out results and overall well being. I'm no longer a supplement skeptic, but a scholar trying to learn all I can about the benefits of these to my health and fitness.
Here is a great link for beginners to start gaining information on supplements:
http://www.bodybuilding.com/fun/5_beginner_supplements.htm
Sunday, January 15, 2012
Tinfoil Fish
I like easy recipes.
Mostly because the more complicated the recipe, the more likely the result I end up with will be nothing even close to edible.
So the less instructions, the less ingredients, and less time it takes the better.
Which is why I wanted to share Jaime Eason's Fish in Foil recipe because it is sooo easy, takes 5 min to prepare, the fish come out perfect every time (believe me I have tried to screw it up. and you just can't) and it's super simple to clean up afterward!
Fish is a wonderful source of lean protein, low in calories and fat, and packed full of omega-3s (giving it some awesome anti-inflammatory benefits). Health experts recommend you eat fish at least a few times a week to get the right amount of omega-3s in your diet.
If you're not a "fish" person, tilapia is a good choice because it's much more mild in fishy flavor (tastes more like chicken or turkey). Also it's cheap! I buy mine at Albertsons for $4.99/lb which gives you about 4 fillets.
Jamie Eason's Fish in Foil Recipe
Ingredients:
4 oz tilapia (or any fish you like)
asparagus
lemons, sliced
lemon juice
fish seasoning (I use a dash of ground coriander, salt & pepper)
non-stick spray (optional)
Directions:
1. Preheat oven to 375 degrees
2. Using one piece of foil per fish, place fish into middle of foil sheet
3. Add lemon juice.
4. Sprinkle fish seasoning on top
5. Add pepper, lemon slices.
6. Add veggies on top.
7. Fold foil down from the top leaving a pocket of air for steaming
8. Place each foil on a cookie sheet and bake for 14-15 min.
This is such an easy, healthy, delicious meal. Great for those nights when you don't have much time to devote to making dinner, or just don't want to spend all evening slaving over the stove. It's also a great choice to add some variety to your diet when you need a break from chicken or beef. Hope you love it as much as we did! Bon Appetit :)
Mostly because the more complicated the recipe, the more likely the result I end up with will be nothing even close to edible.
So the less instructions, the less ingredients, and less time it takes the better.
Which is why I wanted to share Jaime Eason's Fish in Foil recipe because it is sooo easy, takes 5 min to prepare, the fish come out perfect every time (believe me I have tried to screw it up. and you just can't) and it's super simple to clean up afterward!
Fish is a wonderful source of lean protein, low in calories and fat, and packed full of omega-3s (giving it some awesome anti-inflammatory benefits). Health experts recommend you eat fish at least a few times a week to get the right amount of omega-3s in your diet.
If you're not a "fish" person, tilapia is a good choice because it's much more mild in fishy flavor (tastes more like chicken or turkey). Also it's cheap! I buy mine at Albertsons for $4.99/lb which gives you about 4 fillets.
Jamie Eason's Fish in Foil Recipe
Ingredients:
4 oz tilapia (or any fish you like)
asparagus
lemons, sliced
lemon juice
fish seasoning (I use a dash of ground coriander, salt & pepper)
non-stick spray (optional)
Directions:
1. Preheat oven to 375 degrees
2. Using one piece of foil per fish, place fish into middle of foil sheet
3. Add lemon juice.
4. Sprinkle fish seasoning on top
5. Add pepper, lemon slices.
6. Add veggies on top.
7. Fold foil down from the top leaving a pocket of air for steaming
8. Place each foil on a cookie sheet and bake for 14-15 min.
This is such an easy, healthy, delicious meal. Great for those nights when you don't have much time to devote to making dinner, or just don't want to spend all evening slaving over the stove. It's also a great choice to add some variety to your diet when you need a break from chicken or beef. Hope you love it as much as we did! Bon Appetit :)
Saturday, January 14, 2012
The Drunken Monkeys
I struggle with the "drunken monkeys"
You know, those little internal voices of doubt, discouragement and self criticism that creep into your head every now and then and totally wreak havoc on your self confidence.
I know it's silly but I refer to these thoughts as "drunken monkeys" just to remind myself that they deserve about as much merit as if a literal intoxicated monkey is whispering them into your ear.
And the gym is one place where they seem to haunt me the most. Between the walls of mirrors and my love of people watching, I can't help but compare myself to the other women around me. And sometimes our gym feels like hot bod central! There are girls who are prettier, stronger, have better figures, and are confident enough to wear those cute little booty shorts I love but I'm pretty sure I would never be able to leave the house in.
Not only are these negative thoughts not constructive, they can also be devastating to your motivation, concentration, and confidence. And be a big distraction from achieving your goals. Besides the very girls I envy probably have their own set of insecurities - because lets face it we all do!
When this happens I have to remind myself that the biggest (and ONLY) competition I should have is ME.
So instead of being distracted by my flaws I resolve to focus on myself, performing my next exercise using good form, challenging myself with heavier weight, and outdoing the girl I was at the gym yesterday. I also work on using an internal voice that focuses on the things I should be proud of, expressing words of encouragement, optimism, and praise to myself for my achievements during that days work out.
With the start of a new year I have noticed a lot of new faces and "fitness flirts" at the gym and I know for many it is the beginning of new year's fitness resolutions. I hope this post helps those of you who may struggle with the "drunken monkeys" to banish them and their booze influenced banter, take pride in your accomplishments and stick with it!
My new favorite quote:
"if you are constantly looking for the negative side of things you will always find it" - Jaime Eason
You know, those little internal voices of doubt, discouragement and self criticism that creep into your head every now and then and totally wreak havoc on your self confidence.
I know it's silly but I refer to these thoughts as "drunken monkeys" just to remind myself that they deserve about as much merit as if a literal intoxicated monkey is whispering them into your ear.
And the gym is one place where they seem to haunt me the most. Between the walls of mirrors and my love of people watching, I can't help but compare myself to the other women around me. And sometimes our gym feels like hot bod central! There are girls who are prettier, stronger, have better figures, and are confident enough to wear those cute little booty shorts I love but I'm pretty sure I would never be able to leave the house in.
Not only are these negative thoughts not constructive, they can also be devastating to your motivation, concentration, and confidence. And be a big distraction from achieving your goals. Besides the very girls I envy probably have their own set of insecurities - because lets face it we all do!
When this happens I have to remind myself that the biggest (and ONLY) competition I should have is ME.
So instead of being distracted by my flaws I resolve to focus on myself, performing my next exercise using good form, challenging myself with heavier weight, and outdoing the girl I was at the gym yesterday. I also work on using an internal voice that focuses on the things I should be proud of, expressing words of encouragement, optimism, and praise to myself for my achievements during that days work out.
With the start of a new year I have noticed a lot of new faces and "fitness flirts" at the gym and I know for many it is the beginning of new year's fitness resolutions. I hope this post helps those of you who may struggle with the "drunken monkeys" to banish them and their booze influenced banter, take pride in your accomplishments and stick with it!
My new favorite quote:
"if you are constantly looking for the negative side of things you will always find it" - Jaime Eason
Protein Pumpkin Waffles
I really love pumpkin.
Pumpkin pies, pumpkin spice lattes, pumpkin cheesecake, pumpkin seeds... I just love it all.
I know it's traditionally more of a fall dish. But I love it all year long.
So I found this awesome recipe for Jaime Eason's Pumpkin Protein Bars. I made them according to the recipe and loved them. Then as I was making the next batch of batter I thought "I wonder what these would taste like made as waffles?" And they were even more amazing than the bars!
Ingredients:
1/2 C Splenda Brown Sugar Blend
(1) 4 oz jar baby food applesauce
2 tsp ground cinnamon
1 1/2 tsp ground ginger
1/2 tsp ground clove
1 tsp baking powder
1 tsp baking soda
1/2 tsp salt
2 tsp vanilla extract
4 large egg whites
(1) 15 oz can of raw pumpkin
2 C oat flour (can use wheat flour)
2 scoops vanilla whey protein
1/2 cup almond milk
1/2 C chopped walnuts (optional)
Directions:
For Bars:
Preheat oven to 350
Spray 9 x 13 Pyrex dish with non-stick butter spray
Combine first 11 ingredients and mix well
Add the final 3 ingredients (4 if adding walnuts) and mix until incorporated.
Spread batter into the Pyrex dish and bake for 30 min.
For waffles:
Combine first 11 ingredients and mix well.
Add the final 3 ingredients (4 if adding walnuts) and mix until incorporated.
Pour batter onto a warm waffle iron. Cook until crisp and golden brown. Serve hot.
We ate ours with a drizzle of honey instead of syrup and 1-2 tablespoons peanut butter. Ryan even loved his plain without anything on it!
Nutrition (without walnuts): 1 square = 47 calories, 0.7 grams fat, 8 grams carbs, 3.7 grams protein
Pumpkin pies, pumpkin spice lattes, pumpkin cheesecake, pumpkin seeds... I just love it all.
I know it's traditionally more of a fall dish. But I love it all year long.
So I found this awesome recipe for Jaime Eason's Pumpkin Protein Bars. I made them according to the recipe and loved them. Then as I was making the next batch of batter I thought "I wonder what these would taste like made as waffles?" And they were even more amazing than the bars!
Ingredients:
1/2 C Splenda Brown Sugar Blend
(1) 4 oz jar baby food applesauce
2 tsp ground cinnamon
1 1/2 tsp ground ginger
1/2 tsp ground clove
1 tsp baking powder
1 tsp baking soda
1/2 tsp salt
2 tsp vanilla extract
4 large egg whites
(1) 15 oz can of raw pumpkin
2 C oat flour (can use wheat flour)
2 scoops vanilla whey protein
1/2 cup almond milk
1/2 C chopped walnuts (optional)
Directions:
For Bars:
Preheat oven to 350
Spray 9 x 13 Pyrex dish with non-stick butter spray
Combine first 11 ingredients and mix well
Add the final 3 ingredients (4 if adding walnuts) and mix until incorporated.
Spread batter into the Pyrex dish and bake for 30 min.
For waffles:
Combine first 11 ingredients and mix well.
Add the final 3 ingredients (4 if adding walnuts) and mix until incorporated.
Pour batter onto a warm waffle iron. Cook until crisp and golden brown. Serve hot.
We ate ours with a drizzle of honey instead of syrup and 1-2 tablespoons peanut butter. Ryan even loved his plain without anything on it!
Nutrition (without walnuts): 1 square = 47 calories, 0.7 grams fat, 8 grams carbs, 3.7 grams protein
Friday, January 13, 2012
Gorgeous Glutes
I am going to Cancun in ONE month.
And my booty is gonna be in a bikini for 6 whole days. Every day, all day long. I can't wait! I may even sleep in it :)
So I've starting adding some different exercises to my leg day that focus on the badonkadonk, the posterior part of the anatomy. I refer to it as my "booty burnin'" work out.
Leg Press (feet together) 3 sets of 10-12 reps
Smith Press Lunge 3 sets of 10-12 reps
Butt Blaster 3 drop sets of 10-15 reps
Cable Kickbacks 3 sets of 12-18 reps
Hip Abductor 3 sets of 10-12 reps, finish with 5 partial reps
These are great glute exercises guaranteed to get you a beautiful behind!
Here is the link to a video for each exercise:
http://www.bodybuilding.com/fun/round-and-round-amanda-latonas-glute-workout.html
And my booty is gonna be in a bikini for 6 whole days. Every day, all day long. I can't wait! I may even sleep in it :)
So I've starting adding some different exercises to my leg day that focus on the badonkadonk, the posterior part of the anatomy. I refer to it as my "booty burnin'" work out.
Leg Press (feet together) 3 sets of 10-12 reps
Smith Press Lunge 3 sets of 10-12 reps
Butt Blaster 3 drop sets of 10-15 reps
Cable Kickbacks 3 sets of 12-18 reps
Hip Abductor 3 sets of 10-12 reps, finish with 5 partial reps
These are great glute exercises guaranteed to get you a beautiful behind!
Here is the link to a video for each exercise:
http://www.bodybuilding.com/fun/round-and-round-amanda-latonas-glute-workout.html
Music Motivation
Music has the power to make me wanna move.
Even though all my "moves" are white girl ones like raise the roof.
When I'm working out and listening to a good mix of motivational music I find that I am able to work out longer, push myself harder, and I move quicker because I automatically adjust my pace to keep in time with the tempo. I am also distracted from the fact that I am torturing my muscles at the moment :)
The music I like is loud, fast, and upbeat. I also need a faster tempo - around 100 beats per minute.
(Nursing side note: this is also the rhythm of the song "Stayin' Alive" by the Bee Gees. And is the recommended rate for performing chest compressions during CPR)
I like a mix of hip hop, rap, pop, and a little angry rock. I get bored so I am constantly changing my playlist and always looking for new songs to add.
Here are some of my favorite work out songs currently on my ipod right now:
Work out J Cole
Talk That Talk Rihanna
T.H.E. (The Hardest Ever) will.i.am
BackSeat New Boyz
All My Life Foo Fighters
Faster Kill Pussycat Oakenfold
E-Pro Beck
Paralyzer Finger Eleven
Ms. New Booty Bubba Sparxx (great song for glute days ;)
Promises Nero
Til the World Ends Britney Spears
Look Around Red Hot Chili Peppers
P-poppin' Ludacris (don't judge lol)
Le Disko Shiny Toy Guns
Into the Sun The Parlor Mob
Changing The Airborne Toxic Event
Sleep Now In The Fire Rage Against the Machine
Party in the U.S.A. Miley Cyrus
You Dropped a Bomb On Me The Gap Band
Just wanted to share a few of my faves! Feel free to send me any recommendations :)
Even though all my "moves" are white girl ones like raise the roof.
When I'm working out and listening to a good mix of motivational music I find that I am able to work out longer, push myself harder, and I move quicker because I automatically adjust my pace to keep in time with the tempo. I am also distracted from the fact that I am torturing my muscles at the moment :)
The music I like is loud, fast, and upbeat. I also need a faster tempo - around 100 beats per minute.
(Nursing side note: this is also the rhythm of the song "Stayin' Alive" by the Bee Gees. And is the recommended rate for performing chest compressions during CPR)
I like a mix of hip hop, rap, pop, and a little angry rock. I get bored so I am constantly changing my playlist and always looking for new songs to add.
Here are some of my favorite work out songs currently on my ipod right now:
Work out J Cole
Talk That Talk Rihanna
T.H.E. (The Hardest Ever) will.i.am
BackSeat New Boyz
All My Life Foo Fighters
Faster Kill Pussycat Oakenfold
E-Pro Beck
Paralyzer Finger Eleven
Ms. New Booty Bubba Sparxx (great song for glute days ;)
Promises Nero
Til the World Ends Britney Spears
Look Around Red Hot Chili Peppers
P-poppin' Ludacris (don't judge lol)
Le Disko Shiny Toy Guns
Into the Sun The Parlor Mob
Changing The Airborne Toxic Event
Sleep Now In The Fire Rage Against the Machine
Party in the U.S.A. Miley Cyrus
You Dropped a Bomb On Me The Gap Band
Just wanted to share a few of my faves! Feel free to send me any recommendations :)
Thursday, January 12, 2012
Bodacious Banana Bread Muffins
Sometimes I have these crazy cravings that would rival even the most ravenous pregnant woman.
I just know someday I will be sending my husband to the grocery store at midnight for twinkies, peanut butter and pickles.
I like ice cream and candy is good but most of the time what I really crave are sweet breads. Like brownies, muffins, cookies, cinnamon rolls, and of course cake :)
So the other day I could not get my mind off of warm, delicious banana bread. It was really all I could think about. I just had to have some. And I was determined to find a healthy version that I could eat and not sabotage my medium carb cycling day. I began a mission to search all of cyberspace for a healthy recipe. After about an hour of surfing I was frustrated and googled out. Even the "healthy" versions I found were still using butter, cream cheese and sugar. So I took parts and pieces of the ones I found online, went to work in the kitchen and came up with my own concoction. I was a bit nervous (usually my kitchen experiments end in some sort of disaster: flames, smoke, mild explosions) but the outcome turned out soooo delicious!! Light, fluffy, sweet banana bread muffins. With an enormous amount of protein and very low carbs. Now if only I could figure out how to do the same with cheesecake...
Banana Bread Muffins
5 egg whites
2 whole eggs
5 T olive oil (can use coconut or other oil)
1 T baking powder
1 teaspoon salt
1/2 cup water
3 packets Stevia (or splenda, truvia, whatever sweetener you like)
2 scoops BSN lean dessert protein powder (fresh cinnamon roll flavor)
1 scoop vanilla whey protein
1/4 cup wheat flour (may add more or less to get the right muffin batter consistency)
2 tsp cinnamon
1 tsp vanilla extract
1/8 tsp allspice, nutmeg, cloves, pumpkin pie spice (whatever sweet spices sound good)
8 oz baby food applesauce
(2) 8 oz banana baby food
8 oz banana berry baby food
Directions:
1. Preheat oven to 350 degrees.
2. Mix all dry ingredients together.
3. Mix all wet ingredients then add to dry. Whisk into a batter.
4. Spray muffin pan with non-stick butter spray.
5. Pour 1/4 cup of batter into each muffin slot.
6. Bake at 350 for about 15 minutes.
They are best warm & fresh out of the oven. I like to eat mine with 1-2 tablespoons peanut butter mixed with nutella :) Hope you enjoy!
I just know someday I will be sending my husband to the grocery store at midnight for twinkies, peanut butter and pickles.
I like ice cream and candy is good but most of the time what I really crave are sweet breads. Like brownies, muffins, cookies, cinnamon rolls, and of course cake :)
So the other day I could not get my mind off of warm, delicious banana bread. It was really all I could think about. I just had to have some. And I was determined to find a healthy version that I could eat and not sabotage my medium carb cycling day. I began a mission to search all of cyberspace for a healthy recipe. After about an hour of surfing I was frustrated and googled out. Even the "healthy" versions I found were still using butter, cream cheese and sugar. So I took parts and pieces of the ones I found online, went to work in the kitchen and came up with my own concoction. I was a bit nervous (usually my kitchen experiments end in some sort of disaster: flames, smoke, mild explosions) but the outcome turned out soooo delicious!! Light, fluffy, sweet banana bread muffins. With an enormous amount of protein and very low carbs. Now if only I could figure out how to do the same with cheesecake...
Banana Bread Muffins
5 egg whites
2 whole eggs
5 T olive oil (can use coconut or other oil)
1 T baking powder
1 teaspoon salt
1/2 cup water
3 packets Stevia (or splenda, truvia, whatever sweetener you like)
2 scoops BSN lean dessert protein powder (fresh cinnamon roll flavor)
1 scoop vanilla whey protein
1/4 cup wheat flour (may add more or less to get the right muffin batter consistency)
2 tsp cinnamon
1 tsp vanilla extract
1/8 tsp allspice, nutmeg, cloves, pumpkin pie spice (whatever sweet spices sound good)
8 oz baby food applesauce
(2) 8 oz banana baby food
8 oz banana berry baby food
Directions:
1. Preheat oven to 350 degrees.
2. Mix all dry ingredients together.
3. Mix all wet ingredients then add to dry. Whisk into a batter.
4. Spray muffin pan with non-stick butter spray.
5. Pour 1/4 cup of batter into each muffin slot.
6. Bake at 350 for about 15 minutes.
They are best warm & fresh out of the oven. I like to eat mine with 1-2 tablespoons peanut butter mixed with nutella :) Hope you enjoy!
Wednesday, January 11, 2012
The D Word
I HATE the word diet.
and I have found that many people tend to have strong negative associations to this word. I think the reason for this is that most diets are really just horrible. Too restrictive, too boring, too hard. And I know personally when I'm told "you can't eat this, you can't eat that" I immediately start drooling, intensely craving and suffering with obsessive thoughts about how much I want that very thing my mouth (unless of course that thing happens to be something like brussel sprouts). So I avoid using the "diet" word at all costs. Instead I tell people I'm on a "nutrition plan" focused on healthy eating. And the responses I get are much more positive.
And besides I'm not trying to lose weight. I'm trying to lose fat, gain muscle, and use food as fuel so that my body is running at optimal performance. I'm not depriving myself of the foods I love and I'm not busy counting calories. Instead I am planning healthy, well balanced meals, focusing on getting enough lean protein, and consuming less simple sugars.
So I'm following a carb cycling plan. It's a pretty simple concept (I knew I would never stick with something where I had to religiously count calories. Because it's too much work. And I hate math.) It's broken down into 3 days: day one you take your weight and that equals the grams of carbs you can eat in that 24 hr period. So to make the math easy let's say you weigh 100 lbs that means you can eat 100 grams of carbs. This is your "high carb" day. Day two you divide that number in half and that is the amount of carbs you can eat. (from our example on day two your total carbs for the day would be 50 grams). Day three is the "low carb" day where you divide the number from day two in half to equal the amount of carbs allowed. (from our example it would be 25 grams).
I decided to modify this plan a little bit for my lifestyle. So monday, wednesday, friday are low carb days, tuesday and saturday are medium, thursday and sunday are high. This way I can eat more carbs on the weekend and not be the sad girl passing up cupcakes in favor of raw cauliflower at the dinner party.
The thing I love about this is I don't have to deprive myself of my favorite foods. I can still enjoy bread (Dave's Killer Bread - the powerseed kind is my fave!) chocolate (I buy the Dove dark chocolate promises to satisfy my chocolate cravings on high carb days) , I can even have cream in my coffee. I can eat whatever as long as I'm mindful of my total carb intake.
So I can have my cake and eat it too! Only now it's just a smaller piece :)
and I have found that many people tend to have strong negative associations to this word. I think the reason for this is that most diets are really just horrible. Too restrictive, too boring, too hard. And I know personally when I'm told "you can't eat this, you can't eat that" I immediately start drooling, intensely craving and suffering with obsessive thoughts about how much I want that very thing my mouth (unless of course that thing happens to be something like brussel sprouts). So I avoid using the "diet" word at all costs. Instead I tell people I'm on a "nutrition plan" focused on healthy eating. And the responses I get are much more positive.
And besides I'm not trying to lose weight. I'm trying to lose fat, gain muscle, and use food as fuel so that my body is running at optimal performance. I'm not depriving myself of the foods I love and I'm not busy counting calories. Instead I am planning healthy, well balanced meals, focusing on getting enough lean protein, and consuming less simple sugars.
So I'm following a carb cycling plan. It's a pretty simple concept (I knew I would never stick with something where I had to religiously count calories. Because it's too much work. And I hate math.) It's broken down into 3 days: day one you take your weight and that equals the grams of carbs you can eat in that 24 hr period. So to make the math easy let's say you weigh 100 lbs that means you can eat 100 grams of carbs. This is your "high carb" day. Day two you divide that number in half and that is the amount of carbs you can eat. (from our example on day two your total carbs for the day would be 50 grams). Day three is the "low carb" day where you divide the number from day two in half to equal the amount of carbs allowed. (from our example it would be 25 grams).
I decided to modify this plan a little bit for my lifestyle. So monday, wednesday, friday are low carb days, tuesday and saturday are medium, thursday and sunday are high. This way I can eat more carbs on the weekend and not be the sad girl passing up cupcakes in favor of raw cauliflower at the dinner party.
The thing I love about this is I don't have to deprive myself of my favorite foods. I can still enjoy bread (Dave's Killer Bread - the powerseed kind is my fave!) chocolate (I buy the Dove dark chocolate promises to satisfy my chocolate cravings on high carb days) , I can even have cream in my coffee. I can eat whatever as long as I'm mindful of my total carb intake.
So I can have my cake and eat it too! Only now it's just a smaller piece :)
Tuesday, January 10, 2012
My Exercise Regimen
I have never lifted weights. Unless you count my 15 lb purse :)
I had no idea what to lift, how to lift and those crazy machines at the gym all just looked like some sort of medieval torture devices to me (they still kinda do actually...)
So I knew I needed guidance and a plan. I don't function well without a plan. I'm a terrible day dreamer and if I don't have structure I will literally just stare into space for hours and get nothing accomplished.
Then I found this wonderful website www.bodybuilding.com. It has become my online fitness bible! This site is a wonderful resource whether you're a new, nervous novice or a muscles bulging, veins popping out, enormously muscular professional body builder. It has a wealth of information for fitness flirts like me.
At first I was doing a three day full body workout. Two days were focused on upper body and the middle day was all lower body and abs. It looked something like this:
Monday/Friday
bench press dumbell flies push ups seated row military press lateral raises dips or tricep pushdowns alternating dumbell curls or preacher curls
Wednesday
leg extensions squats leg curls straight leg deadlifts walking lunges standing calf raises roman chair leg raises crunches
This was a great work out and a good place to start. The wonderful thing about bodybuilding.com is if you have never seen or heard of these exercises before (military press? sounds like a gadget I would use in the kitchen...) they have a huge database of instructional videos on how to do almost every exercise you can think of. I watched the videos for each of these lifts to make sure my form was correct.
After about a month I realized that I wanted to push myself a little farther and really focus on specific muscle groups more intensely. I also found that I wanted to be in the gym more than 3 days a week! So my current work out is a five day one that focuses on two or three muscle groups each day. This is what it looks like now:
Day 1 Back/biceps
Day 2 Shoulders/triceps
Day 3 Legs
Day 4 Chest
Day 5 Glutes, Calves, Abs
I do about 20-30 min of cardio prior to each work out (I try to switch up what kind of cardio I do. Love the eliptical but I also hit the treadmil, stair stepper, and stationary bikes every few days) On day 5 I try to do 45-60 min cardio before the work out. With each of these exercises I do 10-12 reps and 4 sets each.
If I find I can do 10-12 reps without much effort than I use a heavier weight for the next set and aim for 8-10 reps.
If you don't currently have an exercise regimen I would highly recommend trying this one. Or find one of your own online! Sometimes you have to flirt with a work out, try it out and decide if it will be a good fit for you, your schedule, and your fitness goals before you can fully commit :)
For the complete list of exercises I'm doing each day please follow this link: http://www.bodybuilding.com/fun/prather-makes-perfect-workout-program.html
I had no idea what to lift, how to lift and those crazy machines at the gym all just looked like some sort of medieval torture devices to me (they still kinda do actually...)
So I knew I needed guidance and a plan. I don't function well without a plan. I'm a terrible day dreamer and if I don't have structure I will literally just stare into space for hours and get nothing accomplished.
Then I found this wonderful website www.bodybuilding.com. It has become my online fitness bible! This site is a wonderful resource whether you're a new, nervous novice or a muscles bulging, veins popping out, enormously muscular professional body builder. It has a wealth of information for fitness flirts like me.
At first I was doing a three day full body workout. Two days were focused on upper body and the middle day was all lower body and abs. It looked something like this:
Monday/Friday
bench press dumbell flies push ups seated row military press lateral raises dips or tricep pushdowns alternating dumbell curls or preacher curls
Wednesday
leg extensions squats leg curls straight leg deadlifts walking lunges standing calf raises roman chair leg raises crunches
This was a great work out and a good place to start. The wonderful thing about bodybuilding.com is if you have never seen or heard of these exercises before (military press? sounds like a gadget I would use in the kitchen...) they have a huge database of instructional videos on how to do almost every exercise you can think of. I watched the videos for each of these lifts to make sure my form was correct.
After about a month I realized that I wanted to push myself a little farther and really focus on specific muscle groups more intensely. I also found that I wanted to be in the gym more than 3 days a week! So my current work out is a five day one that focuses on two or three muscle groups each day. This is what it looks like now:
Day 1 Back/biceps
Day 2 Shoulders/triceps
Day 3 Legs
Day 4 Chest
Day 5 Glutes, Calves, Abs
I do about 20-30 min of cardio prior to each work out (I try to switch up what kind of cardio I do. Love the eliptical but I also hit the treadmil, stair stepper, and stationary bikes every few days) On day 5 I try to do 45-60 min cardio before the work out. With each of these exercises I do 10-12 reps and 4 sets each.
If I find I can do 10-12 reps without much effort than I use a heavier weight for the next set and aim for 8-10 reps.
If you don't currently have an exercise regimen I would highly recommend trying this one. Or find one of your own online! Sometimes you have to flirt with a work out, try it out and decide if it will be a good fit for you, your schedule, and your fitness goals before you can fully commit :)
For the complete list of exercises I'm doing each day please follow this link: http://www.bodybuilding.com/fun/prather-makes-perfect-workout-program.html
Sunday, January 8, 2012
Confessions of a Fitness Flirt
I used to hate the gym.
In school I dreaded going to P.E. class and even faked illness and injury (headaches, nausea, ingrown toe nails) to get excused from having to participate. I was always freakishly tall for my grade, stick skinny, and a hopelessly awkward and uncoordinated girl. In middle school I decided to face my fears and try out for the volleyball team. After having more balls smack me right in the face than be successfully hit over the net I decided to give up on anything athletic for good. Blessed with my mom's petite genes I was lucky enough all through high school to survive on McDonalds and Taco Bell, spend my days on the couch watching MTV and not have these unhealthy habits affect my physique. But this luck wouldn't last for long.
It all began with a little "flirting"
Collage began and I started nursing school. I had heard about the "freshman 15" phenomenon and I started to notice that all the soda, pizza, and fried food was starting to give me curves I never had before. So I started going to the gym. I didn't know how to work out and was a little intimated by the huge muscle men lifting, grunting and flexing so I would get on the treadmill and go for a comfortable run. And after a few months I actually began to develop a sort of fondness for the gym. I even looked forward to it, the ability to shut out the world, leave the stress of nursing school behind, the reward of pushing myself to go farther and faster, and the high of all the exercise induced endorphins that followed.
Then I fell in love. With a man who loves food as much as I do :) The gym took a back seat to romantic dinner dates and sharing our love of decadent desserts. After a few months of dating I gained a few extra pounds, which I jokingly referred to as my "love chub". Soon we began to plan a wedding. I made a resolve to get in the best shape of my life for the big day. But between the stress of planning the wedding, the bachelorette parties, the showers, and the cake tastings (ahh... I love cake) my best intentions were trumped and I hit my honeymoon with a less than bikini worthy body.
From "fitness flirt" to fitness fanatic...
Which brings us to the present... I only have 6 months left in my 20s. It's somewhat frightening but ultimately inevitable. And with a new year beginning I am more focused and motivated than ever to achieve my fitness goals. I plan to ring in the new decade of my life by being in the best shape of my life. And hopefully make turning 30 a little less painful. :)
On this blog I will be sharing my journey from flab to fit by 30, confessing my fitness triumphs and struggles, and sharing my exercise and diet plans. I hope to inspire others who have been "fitness flirts" to become fitness fanatics, to focus on their goals, follow their passions, believe in themselves, and fall in love with the gym! I hope you enjoy reading and would love to hear from you! Please feel free to share your fitness goals, inspirations, favorite work outs, and healthy recipes.
In school I dreaded going to P.E. class and even faked illness and injury (headaches, nausea, ingrown toe nails) to get excused from having to participate. I was always freakishly tall for my grade, stick skinny, and a hopelessly awkward and uncoordinated girl. In middle school I decided to face my fears and try out for the volleyball team. After having more balls smack me right in the face than be successfully hit over the net I decided to give up on anything athletic for good. Blessed with my mom's petite genes I was lucky enough all through high school to survive on McDonalds and Taco Bell, spend my days on the couch watching MTV and not have these unhealthy habits affect my physique. But this luck wouldn't last for long.
It all began with a little "flirting"
Collage began and I started nursing school. I had heard about the "freshman 15" phenomenon and I started to notice that all the soda, pizza, and fried food was starting to give me curves I never had before. So I started going to the gym. I didn't know how to work out and was a little intimated by the huge muscle men lifting, grunting and flexing so I would get on the treadmill and go for a comfortable run. And after a few months I actually began to develop a sort of fondness for the gym. I even looked forward to it, the ability to shut out the world, leave the stress of nursing school behind, the reward of pushing myself to go farther and faster, and the high of all the exercise induced endorphins that followed.
Then I fell in love. With a man who loves food as much as I do :) The gym took a back seat to romantic dinner dates and sharing our love of decadent desserts. After a few months of dating I gained a few extra pounds, which I jokingly referred to as my "love chub". Soon we began to plan a wedding. I made a resolve to get in the best shape of my life for the big day. But between the stress of planning the wedding, the bachelorette parties, the showers, and the cake tastings (ahh... I love cake) my best intentions were trumped and I hit my honeymoon with a less than bikini worthy body.
From "fitness flirt" to fitness fanatic...
Which brings us to the present... I only have 6 months left in my 20s. It's somewhat frightening but ultimately inevitable. And with a new year beginning I am more focused and motivated than ever to achieve my fitness goals. I plan to ring in the new decade of my life by being in the best shape of my life. And hopefully make turning 30 a little less painful. :)
On this blog I will be sharing my journey from flab to fit by 30, confessing my fitness triumphs and struggles, and sharing my exercise and diet plans. I hope to inspire others who have been "fitness flirts" to become fitness fanatics, to focus on their goals, follow their passions, believe in themselves, and fall in love with the gym! I hope you enjoy reading and would love to hear from you! Please feel free to share your fitness goals, inspirations, favorite work outs, and healthy recipes.
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