Pineapple Tart
6 soft coconut macaroon cookies
1/4 cup plain bread crumbs
1 egg white, slightly beaten
1/2 cup sugar
3 tablespoons corn starch
3 cups chopped fresh pineapple, or a drained can of unsweetened crushed pineapple
1 tablespoon lemon juice
1. Heat oven to 400 degrees F. Spray 9 inch pie pan with non-stick cooking spray.
2. In medium bowl, smash macaroon cookies until crumbs are fine. Add bread crumbs and mix until blended. Add egg white and mix well. Press in bottom and up sides of pie pan to form crust.
3. Bake at 400 degrees F for 7 to 9 minutes, or until edges are golden brown. Place in refrigerator, or freeze until cooled.
4. In medium saucepan, combine sugar and cornstarch and mix well. Add pineapple and lemon juice and stir until blended. Cook over medium heat for about 5 minutes or until the mix thickens - stir constantly. Place saucepan in pan of cold water and stir for 2 minutes or until cooled.
5. Pour pineapple mixture in cool crust. Place in the freezer for about 15 minutes, or until set. Serve and enjoy!! Store in fridge.
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1/4 cup plain bread crumbs
1 egg white, slightly beaten
1/2 cup sugar
3 tablespoons corn starch
3 cups chopped fresh pineapple, or a drained can of unsweetened crushed pineapple
1 tablespoon lemon juice
1. Heat oven to 400 degrees F. Spray 9 inch pie pan with non-stick cooking spray.
2. In medium bowl, smash macaroon cookies until crumbs are fine. Add bread crumbs and mix until blended. Add egg white and mix well. Press in bottom and up sides of pie pan to form crust.
3. Bake at 400 degrees F for 7 to 9 minutes, or until edges are golden brown. Place in refrigerator, or freeze until cooled.
4. In medium saucepan, combine sugar and cornstarch and mix well. Add pineapple and lemon juice and stir until blended. Cook over medium heat for about 5 minutes or until the mix thickens - stir constantly. Place saucepan in pan of cold water and stir for 2 minutes or until cooled.
5. Pour pineapple mixture in cool crust. Place in the freezer for about 15 minutes, or until set. Serve and enjoy!! Store in fridge.
Stuffed Turkey Burgers
1, 1/4 pounds ground turkey
1/2 cup chopped peppers (your choice - I use jalapenos and onions)
1/2 cup shredded mozzarella cheese
salt and pepper
4 whole wheat buns
1. Preheat broiler or prepare grill.
2. Divide turkey into 4 equal sized rounds. Make 2 equal size patties out of each round making 8 total patties.
3. Sprinkle one side of 4 of the patties with 2 tablespoons each of the peppers and mozzarella cheese, and top with the remaining 4 patties. Work the turkey along the edges to seal the patties.
4. Season the patties with salt and pepper. Broil or grill until cooked through, about 5 minutes on each side. Serve on whole wheat buns. Enjoy!!
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1/2 cup chopped peppers (your choice - I use jalapenos and onions)
1/2 cup shredded mozzarella cheese
salt and pepper
4 whole wheat buns
1. Preheat broiler or prepare grill.
2. Divide turkey into 4 equal sized rounds. Make 2 equal size patties out of each round making 8 total patties.
3. Sprinkle one side of 4 of the patties with 2 tablespoons each of the peppers and mozzarella cheese, and top with the remaining 4 patties. Work the turkey along the edges to seal the patties.
4. Season the patties with salt and pepper. Broil or grill until cooked through, about 5 minutes on each side. Serve on whole wheat buns. Enjoy!!
You lost me at cardio....
Cardio is not as difficult to achieve as you may have been taught. Who wants to run on a treadmill for 45 minutes, or use the elliptical for 30 minutes? Not me!! I'd much rather go run around a track, or jog for a couple miles. My favorite way to get my cardio in is with sprint interval training (sit), also called burst training. Just like any other exercise, it's the intensity and not the duration of the exercise. Sprint interval training boosts your metabolism, increases your endurance level and will increase your energy level. Another benefit to sprint interval training is you get a variety in your cardio workout, which makes it easier and much more fun to do since you can mix it up and create a different workout each time! With sprint interval training, you do 30 - 60 seconds of high intensity cardio followed by a lower intensity exercise or rest. Mix up your workout to suit your desired goals. Ideally you want to get at least 20 minutes of a good cardio workout, but if you are a beginner start with at least 10 minutes and work your way up to 20 or 30 minutes, 3 to 5 days a week.
Here's a couple examples of sprint interval training/burst training workouts:
Workout with equipment
~ 2 minute warm up
~ 60 seconds on stationary bike or treadmill (use resistance or incline for maximum capacity)
~ 4 minutes recovery (do dumbbell exercises, stretch, pushups, lunges, etc.)
Repeat interval 2 to 4 times, or set your timer for 20 to 30 minutes and repeat interval until timer goes off.
Workout anywhere
~ 2 minute warm up
~ 4 minute fast walk
~ 1 minute burst (sprint or run as fast as you can - if you can't run a full minute, walk as fast as you can; if you don't want to run each burst, jump rope)
Repeat interval 2 to 4 times, or set your timer for 20 to 30 minutes and repeat interval until timer goes off.
**Remeber to keep water handy during your workout! Squeeze your glutes, and maintain good posture! Always do a cool down for at least 2 minutes once your workout is complete, and do some stretching. I like to do some stretches in between each exercise I do, even if the stretch is brief. Keep moving is the key! Push yourself, just don't hurt yourself! You can do this!!**
Here are a few links on more ideas, and information for sprint interval training/burst training exercises:
http://www.youtube.com/playlist?list=PLD0E509B3A0A92EDB
http://www.draxe.com/7-ideas-for-burst-training-at-home/
http://www.builtlean.com/2011/09/19/interval-training-sprint-workout-for-fast-fat-loss/
http://www.exrx.net/ExInfo/HIIT.html
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Here's a couple examples of sprint interval training/burst training workouts:
Workout with equipment
~ 2 minute warm up
~ 60 seconds on stationary bike or treadmill (use resistance or incline for maximum capacity)
~ 4 minutes recovery (do dumbbell exercises, stretch, pushups, lunges, etc.)
Repeat interval 2 to 4 times, or set your timer for 20 to 30 minutes and repeat interval until timer goes off.
Workout anywhere
~ 2 minute warm up
~ 4 minute fast walk
~ 1 minute burst (sprint or run as fast as you can - if you can't run a full minute, walk as fast as you can; if you don't want to run each burst, jump rope)
Repeat interval 2 to 4 times, or set your timer for 20 to 30 minutes and repeat interval until timer goes off.
**Remeber to keep water handy during your workout! Squeeze your glutes, and maintain good posture! Always do a cool down for at least 2 minutes once your workout is complete, and do some stretching. I like to do some stretches in between each exercise I do, even if the stretch is brief. Keep moving is the key! Push yourself, just don't hurt yourself! You can do this!!**
Here are a few links on more ideas, and information for sprint interval training/burst training exercises:
http://www.youtube.com/playlist?list=PLD0E509B3A0A92EDB
http://www.draxe.com/7-ideas-for-burst-training-at-home/
http://www.builtlean.com/2011/09/19/interval-training-sprint-workout-for-fast-fat-loss/
http://www.exrx.net/ExInfo/HIIT.html
Exercises for this week
I like to mix up my workouts to keep it fresh. For a total body workout, I have found circuit training to be the most effective. Plus, when you go from one exercise to another without breaks, you keep your heart rate up and those calories burning. Circuit training is also great for keeping your workouts different, and it keeps your body guessing - so your body's not going to get used to any routine, which means quicker results!! Here are the exercises I plan to mix up this week for my workouts:
Crunches (abs)
Bicycles (abs)
Chest fly (chest)
Bench press with dumbbells (chest)
Pushups (chest, shoulders, and triceps)
Lateral raise (shoulders)
Supinated curl (biceps)
Triceps extension (triceps)
Triceps kickback (triceps)
Squat (thighs)
Lunge, front and side (thighs)
Standing calf raises (calves)
Row (back)
Straight-legged deadlift (back, hamstring, glutes)
Hip extension (back, hamstring, glutes)
Bridge (back, hamstring, glutes)
** When using weights, for beginners I suggest using a 5 pound dumbbells - or less, if 5 pounds is too much. Beginners, use weights only 2 times per week. It's best to slowly work into using weights if you haven't used weights before. Once the weight becomes easy, increase the amount of weight you use. If you don't have dumbbells, improvise with large or small cans - or rinse and re-use your gallon of milk....one gallon = 8 pounds. I use my 10 or 15 pound dumbbells, depending on which exercise I'm doing and on how many reps I plan to do.
Choose at least 4 exercises per circuit. Once it becomes easy to do 4 exercises per circuit, add more exercises. My suggestion is to set your timer for 15 minutes, choose either 3 sets of 10 reps, or 2 sets of 15 reps each exercise and if you complete your circuit before the 15 minutes is up either do more reps of your exercises, or do cardio for your remaining time. I love to push myself, and I'm always telling myself "just one more" and end up doing 5 to 6 more reps of each exercise. Do what works best for you!
Once you have picked out your exercises, grab some water. Do a warm up, whether you jump rope (use imaginary jump rope if you don't own a jump rope), do jumping jacks, mountain climbers and some stretches - just get your heart rate going. Push yourself, but don't hurt yourself! If it hurts, STOP! You want results, not to set yourself back! Do your best to squeeze your glutes and maintain good posture during your exercises. When your workout is complete, cool down and stretch. You did it!! **
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Crunches (abs)
Bicycles (abs)
Chest fly (chest)
Bench press with dumbbells (chest)
Pushups (chest, shoulders, and triceps)
Lateral raise (shoulders)
Supinated curl (biceps)
Triceps extension (triceps)
Triceps kickback (triceps)
Squat (thighs)
Lunge, front and side (thighs)
Standing calf raises (calves)
Row (back)
Straight-legged deadlift (back, hamstring, glutes)
Hip extension (back, hamstring, glutes)
Bridge (back, hamstring, glutes)
** When using weights, for beginners I suggest using a 5 pound dumbbells - or less, if 5 pounds is too much. Beginners, use weights only 2 times per week. It's best to slowly work into using weights if you haven't used weights before. Once the weight becomes easy, increase the amount of weight you use. If you don't have dumbbells, improvise with large or small cans - or rinse and re-use your gallon of milk....one gallon = 8 pounds. I use my 10 or 15 pound dumbbells, depending on which exercise I'm doing and on how many reps I plan to do.
Choose at least 4 exercises per circuit. Once it becomes easy to do 4 exercises per circuit, add more exercises. My suggestion is to set your timer for 15 minutes, choose either 3 sets of 10 reps, or 2 sets of 15 reps each exercise and if you complete your circuit before the 15 minutes is up either do more reps of your exercises, or do cardio for your remaining time. I love to push myself, and I'm always telling myself "just one more" and end up doing 5 to 6 more reps of each exercise. Do what works best for you!
Once you have picked out your exercises, grab some water. Do a warm up, whether you jump rope (use imaginary jump rope if you don't own a jump rope), do jumping jacks, mountain climbers and some stretches - just get your heart rate going. Push yourself, but don't hurt yourself! If it hurts, STOP! You want results, not to set yourself back! Do your best to squeeze your glutes and maintain good posture during your exercises. When your workout is complete, cool down and stretch. You did it!! **
Oatmeal Cookies
1 - 1/2 cups shortening
1 cup sugar
2 cups brown sugar
2 eggs
1 teaspoon vanilla
1/2 cup water
2 cups flour
2 teaspoons salt
1/2 teaspoon cinnamon
1 teaspoon baking soda
6 cups oats (quick cooking)
chocolate chips (optional)
1. Heat oven to 350 degrees F. Spray cookie sheets with non-stick cooking spray.
2. Combine and blend shortening and sugars until smooth and fluffy. Add eggs, vanilla and blend.
3. Add remaining ingredients to your shortening and sugar. Blend all ingredients until mixed well.
4. Place teaspoon drops of cookie dough about 2 inches apart on cookie sheet. Cook about 10 minutes. Allow about 5 minutes to cool before enjoying.
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1 cup sugar
2 cups brown sugar
2 eggs
1 teaspoon vanilla
1/2 cup water
2 cups flour
2 teaspoons salt
1/2 teaspoon cinnamon
1 teaspoon baking soda
6 cups oats (quick cooking)
chocolate chips (optional)
1. Heat oven to 350 degrees F. Spray cookie sheets with non-stick cooking spray.
2. Combine and blend shortening and sugars until smooth and fluffy. Add eggs, vanilla and blend.
3. Add remaining ingredients to your shortening and sugar. Blend all ingredients until mixed well.
4. Place teaspoon drops of cookie dough about 2 inches apart on cookie sheet. Cook about 10 minutes. Allow about 5 minutes to cool before enjoying.
Lasagna
3 cups mafalda noodles
1 medium zucchini
1 cup low-fat cottage cheese
1 egg white
1/2 cup shredded mozzarella cheese
1 lb extra-lean ground beef
1, 25.5 oz jar reduced sodium chunky vegetable sauce
1/4 cup grated parmesan cheese
1. Preheat oven to 400 degrees F. Spray 9-inch square pan with non-stick cooking spray. Slice zucchini.
2. Cook noodles, add sliced zucchini last 2 minutes of noodles cooking. Drain; keep warm.
3. In a small bowl, combine cottage cheese, egg white, and 1/4 cup mozzarella cheese. Mix well and set aside.
4. Cook ground beef, drain and add spaghetti sauce; simmer for 5 minutes.
5. Spread a small amount of meat sauce in the bottom layer of your pan. Layer with half noddles and zucchini and cottage cheese mixture. Repeat layers. Top layers with 1/4 cup mozzarella cheese.
6. Bake for 25 - 35 minutes, or until lasagna is bubbly and the top is golden brown.
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1 medium zucchini
1 cup low-fat cottage cheese
1 egg white
1/2 cup shredded mozzarella cheese
1 lb extra-lean ground beef
1, 25.5 oz jar reduced sodium chunky vegetable sauce
1/4 cup grated parmesan cheese
1. Preheat oven to 400 degrees F. Spray 9-inch square pan with non-stick cooking spray. Slice zucchini.
2. Cook noodles, add sliced zucchini last 2 minutes of noodles cooking. Drain; keep warm.
3. In a small bowl, combine cottage cheese, egg white, and 1/4 cup mozzarella cheese. Mix well and set aside.
4. Cook ground beef, drain and add spaghetti sauce; simmer for 5 minutes.
5. Spread a small amount of meat sauce in the bottom layer of your pan. Layer with half noddles and zucchini and cottage cheese mixture. Repeat layers. Top layers with 1/4 cup mozzarella cheese.
6. Bake for 25 - 35 minutes, or until lasagna is bubbly and the top is golden brown.
Simple Exercises Used Different Ways
Not ready for weights yet?! No problem!! Listed below are a few simple exercises. Use the same exercises, just change up the order of your exercises and the amount of reps to each exercise each day you workout. Getting into the same set routine workout can stall your progress. When you mix up your exercise workouts, you help to guarantee your results in keeping your body guessing. Make a goal to use these exercises 3 to 4 days a week.
~Pushups
~Triceps dips
~Jump Squat
~Lunge hop
~Butterfly situp
~Burpee
A few suggestions on different workouts with these simple exercises:
Day 1- Choose the order of your exercises. Set your timer for 60 seconds. Do as many reps of each exercise as you can, reset the timer for 60 seconds each exercise. Really focus and do your best not to rest between exercises. Do at least 2 sets of each, work up to 4 sets of each.
Day 2 - Choose a different order for your exercises. Start with 15 reps of each exercise, then do 14 reps, then 13 reps, then 12 reps, then 11 reps all the way to 1 rep each exercise. Push yourself here! Only rest if you are in pain. No hurting yourself! The less you rest, the better and quicker results you'll see. If your not comfortable with 15 reps yet, start with 10 reps and build your way up to 15 reps. Start where you feel best and keep challenging yourself to add more reps to your routine.
Day 3 - Select a different order for your exercises. Set your timer for 20 minutes and do 15 reps of each exercise until your timer goes off. Not ready for 20 minutes? Start with 10 minutes and work your way up to 20 minutes. Start with 8 reps of each if you prefer, and build up to 15 reps. Keep moving through each set of exercises until your timer goes off.
Day 4 - Select yet another different order for your exercises, add jumping jacks, jog in place, and jump rope (use imaginary jump rope if you don't own one). Do 4 sets of 15 reps each. This time in between exercises do one of the extra exercises (jog in place) for 10 - 20 seconds and move on to the next exercise. If you are a beginner, start with 2 sets of 10 reps, or 3 sets of 8 reps. No resting between exercises, keep your heart rate up.
**Before any workout, grab some water and warm up! You will get a better overall workout when you warm up to get your heart rate going. Maintain good posture, and squeeze your glutes during exercises. Push yourself, but don't hurt yourself! Do your very best! When your workout is complete, cool down and stretch! **
Don't be afraid to throw your own exercise routine together! That's what I love the most about working out is there are so many options on different work out routines that you have no limits!! Keep it interesting and fresh so your body won't get set on any routine, always keep it guessing and working!! Make it fun and it won't be work! Get into the habit, and you will be happy with how wonderful you will feel and how much more energy you have. The more consistent you are, the less effort it will take for you to make the time for your workouts for you will crave them!! Take the time for you!!
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~Pushups
~Triceps dips
~Jump Squat
~Lunge hop
~Butterfly situp
~Burpee
A few suggestions on different workouts with these simple exercises:
Day 1- Choose the order of your exercises. Set your timer for 60 seconds. Do as many reps of each exercise as you can, reset the timer for 60 seconds each exercise. Really focus and do your best not to rest between exercises. Do at least 2 sets of each, work up to 4 sets of each.
Day 2 - Choose a different order for your exercises. Start with 15 reps of each exercise, then do 14 reps, then 13 reps, then 12 reps, then 11 reps all the way to 1 rep each exercise. Push yourself here! Only rest if you are in pain. No hurting yourself! The less you rest, the better and quicker results you'll see. If your not comfortable with 15 reps yet, start with 10 reps and build your way up to 15 reps. Start where you feel best and keep challenging yourself to add more reps to your routine.
Day 3 - Select a different order for your exercises. Set your timer for 20 minutes and do 15 reps of each exercise until your timer goes off. Not ready for 20 minutes? Start with 10 minutes and work your way up to 20 minutes. Start with 8 reps of each if you prefer, and build up to 15 reps. Keep moving through each set of exercises until your timer goes off.
Day 4 - Select yet another different order for your exercises, add jumping jacks, jog in place, and jump rope (use imaginary jump rope if you don't own one). Do 4 sets of 15 reps each. This time in between exercises do one of the extra exercises (jog in place) for 10 - 20 seconds and move on to the next exercise. If you are a beginner, start with 2 sets of 10 reps, or 3 sets of 8 reps. No resting between exercises, keep your heart rate up.
**Before any workout, grab some water and warm up! You will get a better overall workout when you warm up to get your heart rate going. Maintain good posture, and squeeze your glutes during exercises. Push yourself, but don't hurt yourself! Do your very best! When your workout is complete, cool down and stretch! **
Don't be afraid to throw your own exercise routine together! That's what I love the most about working out is there are so many options on different work out routines that you have no limits!! Keep it interesting and fresh so your body won't get set on any routine, always keep it guessing and working!! Make it fun and it won't be work! Get into the habit, and you will be happy with how wonderful you will feel and how much more energy you have. The more consistent you are, the less effort it will take for you to make the time for your workouts for you will crave them!! Take the time for you!!
Intense Ab Workout
20 Crunches (10 pound medicine ball, or dumbbell optional)
20 Mountain climbers
20 Leg raises (each leg)
20 Double reverse crunches
20 Situps (10 pound medicine ball, dumbbell optional)
30-second plank
20 Bicycles
20 twists (10 pound medicine ball, or dumbbell optional)
**Do at least 5 exercises listed above in your circuit. Do your best to not break between exercises, and if you do keep it to 30 seconds max. I suggest doing at least 2 sets of each, especially if you are choosing 5 of the 8 exercises. You choose what feels best for you. Always warm up before your workout for better results and endurance (do a few jumping jacks, squats, jump rope in place, and lunge walk with rotation and overhead reach). Keep water handy. Breathe!! Squeeze your glutes and maintain good posture with your workout. Cool down and stretch when your workout is complete. Take it one day at a time! Give your best and push yourself, just don't hurt yourself. You can do this!!!!**
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20 Mountain climbers
20 Leg raises (each leg)
20 Double reverse crunches
20 Situps (10 pound medicine ball, dumbbell optional)
30-second plank
20 Bicycles
20 twists (10 pound medicine ball, or dumbbell optional)
**Do at least 5 exercises listed above in your circuit. Do your best to not break between exercises, and if you do keep it to 30 seconds max. I suggest doing at least 2 sets of each, especially if you are choosing 5 of the 8 exercises. You choose what feels best for you. Always warm up before your workout for better results and endurance (do a few jumping jacks, squats, jump rope in place, and lunge walk with rotation and overhead reach). Keep water handy. Breathe!! Squeeze your glutes and maintain good posture with your workout. Cool down and stretch when your workout is complete. Take it one day at a time! Give your best and push yourself, just don't hurt yourself. You can do this!!!!**
My goal progress!!
In two weeks time I have lost 5 pounds and 8 inches!!!! 2 inches in my chest, 1 inch in my waist, hips, and each leg and arm!!
Each week I like to write down my goals and hang them next to my favorite lingerie and swimsuit models (I am a very visual person, and these both help me stay focused). A couple goals I set for myself one week is to lose 2 inches and to lose 2 pounds. I measure and weigh myself at the beginning of each week. Also, I like to challenge myself - ex. I add 5 minutes to my cardio, or 2 extra exercises onto my circuit training workout. Another challenge could be to cut out a food that's high in sugar. I don't suggest to cut out all your sweets, though you will see faster results the more sweets you cut out. I think it's better to have 1/2 of your favorite candy bar and save the rest for another day. With most things in life, it's more about quantity. Portion your servings; have self-control. My favorite sweets are dried apricots, red seedless grapes, strawberries, dark chocolate Silk Almond Milk, apple slices with 1 tablespoon Nutella, Greek yogurt with granola, a couple pieces of a Bit O' Honey or a couple squares of a Symphony toffee bar. Yes, the list goes on, but it gives you an idea of what I reach for when my sweet tooth strikes.
Watching calories is so important! In order to lose weight we need to burn more calories than we consume. I was never much of a calorie counter until my girlfriends kept telling me about http://www.myfitnesspal.com . I thought what the heck, and gave it a shot and I love it!! You type what you would like to lose, your current weight and a few more questions, and it takes the thinking and counting out for you. I was surprised a couple times when it told me to eat more. Last thing we want to do is starve our bodies, this just slows down metabolism and the body begins to store food. I want strong, lean muscles, not to just look good with clothes on. A protein supplement is a great idea for building muscle. It's difficult to get the high amount of protein the body needs to promote healthy, lean, strong muscle development. Protein shakes provide your body with fast-absorbing protein and amino acids to help your muscles repair and grow. I've tried several protein shakes, and my favorite so far is Melaleuca's Attain nutritional shake with crave blocker, which helps reduce hunger cravings and supports healthy weight loss. http://www.melaleuca.com I like to add a banana to my shake, and I use almond milk rather than water or regular milk. Remember to still eat food even when you supplement your diet. Having a shake for breakfast and lunch will cut out a lot of calories, but it will also cut on your energy lever, and you will most likely be more hungry than usual - take snacks like grapes, apples, mixed nuts, celery sticks with peanut butter or string cheese. On your days of rest, my suggestion is to watch your carbs! I don't eat any extra sugar on my rest days. Using a probiotic to aid in digestion may also help. You can also add fish oil capsules containing omega-3 fatty acids to your diet to help burn fat for fuel and it also helps reduce inflammation.
Don't give up!! There are days where I have so much going on that I don't feel like working out. It is those days that I tell myself how wonderful I feel after I'm dripping with sweat from completing an intense workout. There's no doubt that it's worth the effort!! Be consistent! Push yourself! Stay focused on your goals, and reach out if you need help to stay on track! You are so worth it!! Believe in yourself and you will accomplish everything you work hard for!!
reade more...
Each week I like to write down my goals and hang them next to my favorite lingerie and swimsuit models (I am a very visual person, and these both help me stay focused). A couple goals I set for myself one week is to lose 2 inches and to lose 2 pounds. I measure and weigh myself at the beginning of each week. Also, I like to challenge myself - ex. I add 5 minutes to my cardio, or 2 extra exercises onto my circuit training workout. Another challenge could be to cut out a food that's high in sugar. I don't suggest to cut out all your sweets, though you will see faster results the more sweets you cut out. I think it's better to have 1/2 of your favorite candy bar and save the rest for another day. With most things in life, it's more about quantity. Portion your servings; have self-control. My favorite sweets are dried apricots, red seedless grapes, strawberries, dark chocolate Silk Almond Milk, apple slices with 1 tablespoon Nutella, Greek yogurt with granola, a couple pieces of a Bit O' Honey or a couple squares of a Symphony toffee bar. Yes, the list goes on, but it gives you an idea of what I reach for when my sweet tooth strikes.
Watching calories is so important! In order to lose weight we need to burn more calories than we consume. I was never much of a calorie counter until my girlfriends kept telling me about http://www.myfitnesspal.com . I thought what the heck, and gave it a shot and I love it!! You type what you would like to lose, your current weight and a few more questions, and it takes the thinking and counting out for you. I was surprised a couple times when it told me to eat more. Last thing we want to do is starve our bodies, this just slows down metabolism and the body begins to store food. I want strong, lean muscles, not to just look good with clothes on. A protein supplement is a great idea for building muscle. It's difficult to get the high amount of protein the body needs to promote healthy, lean, strong muscle development. Protein shakes provide your body with fast-absorbing protein and amino acids to help your muscles repair and grow. I've tried several protein shakes, and my favorite so far is Melaleuca's Attain nutritional shake with crave blocker, which helps reduce hunger cravings and supports healthy weight loss. http://www.melaleuca.com I like to add a banana to my shake, and I use almond milk rather than water or regular milk. Remember to still eat food even when you supplement your diet. Having a shake for breakfast and lunch will cut out a lot of calories, but it will also cut on your energy lever, and you will most likely be more hungry than usual - take snacks like grapes, apples, mixed nuts, celery sticks with peanut butter or string cheese. On your days of rest, my suggestion is to watch your carbs! I don't eat any extra sugar on my rest days. Using a probiotic to aid in digestion may also help. You can also add fish oil capsules containing omega-3 fatty acids to your diet to help burn fat for fuel and it also helps reduce inflammation.
Don't give up!! There are days where I have so much going on that I don't feel like working out. It is those days that I tell myself how wonderful I feel after I'm dripping with sweat from completing an intense workout. There's no doubt that it's worth the effort!! Be consistent! Push yourself! Stay focused on your goals, and reach out if you need help to stay on track! You are so worth it!! Believe in yourself and you will accomplish everything you work hard for!!
Simple snacks
Fruits and vegetables always make an awesome snack! Don't forget to grab an avacado to slice up for that chips and salsa. Nuts are a great snack! My favorites are pistachios, walnuts and almonds. Planters has several great nut mixes that come individually wrapped, making it easy to take your snack with you. Dried apricots, cherries and blueberries make great dried fruit snacks. Greek yogurt, cottage cheese, 2 tablespoons peanut butter, string cheese or slice of cheese with some whole wheat crackers are simple snacks. Jerky is an awesome snack loaded with protein. Hard boiled eggs make an excellent snack. Popcorn is a good snack. Also, a protein or exercise bar can make a great snack on a workout day. My favorite protein bars are Melaleuca's Access bars!! This bar allows you to maximize your weight-loss potential each workout by jump-starting your body’s fat-burning process. http://www.melaleuca.com/ Melaleuca has several incredible products not just for weight loss, but for your everyday household use and the best part is they are enviromentally safe!!
Snacking is fun and good for you so long as you watch your portions. If it's easier for you to use a measuring cup to be sure you aren't overeating, do it! I eyeball it, or I will just take one handful and snack, drink some water and continue with my daily activities. If you listen to your body, it will actually sigh when its full. Serious! Next time you are eating a meal, pay attention to your body. When it's reached the point that it's comfotable and not too full you will sigh. Believe me, I was a bit unsure of this and giggled when my body actually sighed when the tank was full. Use your self control! Getting into a healthy habit is not a difficult transition - you just have to want it bad enough to make the transition.
Here are a few links to check out for healthy snack ideas, enjoy!!:
http://www.fitnessmagazine.com/recipes/snacks/low-calorie/healthy-homemade-snacks-under-100-calories/
http://www.sixsistersstuff.com/2012/01/fresh-food-friday-100-healthy-snack.html
http://www.realsimple.com/food-recipes/recipe-collections-favorites/quick-easy/healthy-snack-ideas-00100000085108/index.html#6
http://www.rachaelraymag.com/recipes/103-healthy-snack-recipe-ideas
Need a calorie counter go to http://www.myfitnesspal.com
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Snacking is fun and good for you so long as you watch your portions. If it's easier for you to use a measuring cup to be sure you aren't overeating, do it! I eyeball it, or I will just take one handful and snack, drink some water and continue with my daily activities. If you listen to your body, it will actually sigh when its full. Serious! Next time you are eating a meal, pay attention to your body. When it's reached the point that it's comfotable and not too full you will sigh. Believe me, I was a bit unsure of this and giggled when my body actually sighed when the tank was full. Use your self control! Getting into a healthy habit is not a difficult transition - you just have to want it bad enough to make the transition.
Here are a few links to check out for healthy snack ideas, enjoy!!:
http://www.fitnessmagazine.com/recipes/snacks/low-calorie/healthy-homemade-snacks-under-100-calories/
http://www.sixsistersstuff.com/2012/01/fresh-food-friday-100-healthy-snack.html
http://www.realsimple.com/food-recipes/recipe-collections-favorites/quick-easy/healthy-snack-ideas-00100000085108/index.html#6
http://www.rachaelraymag.com/recipes/103-healthy-snack-recipe-ideas
Need a calorie counter go to http://www.myfitnesspal.com
A few exercises to get you going
Thank you SO much for taking my survey on which 2 areas you would like to target first!! I appreciate your time and support!! 87% would like to target abs, 75% would like to target arms, 25% would like to target legs and 12% would like to target chest! Below are a few workouts I plan to use this week that touch each area, and are fun to throw together to make your own circuit training routine!!
Adding weights, even light weights, is good for you (start with 2 pound dumbbells, or a small soup cans if you don't have weights). Using weights can help you improve your posture when you use them with exercises which use your core to stabalize and balance. Some of the exercises may seem simple, but when you hold a 8 pound dumbbell in each hand and do a set of 10, bent-over reverse fly - believe me, you feel the burn! ~~If you don't have dumbbells, use large, or small soup cans, buy 2 gallons of water from a store (remember, 1 gallon = 8 pounds), or wash and reuse your gallon of milk. If you aren't comfortable using weights, still do the exercise. Working and stimulating your muscles is better than not doing anything!!~~
In any workout routine, it is best to give yourself time! Push yourself, yes - but not to the point where you get hurt and cannot work out the next day. Give yourself at least 6-8 weeks to see a noticable difference (though it is possible see results sooner, your results depend on you!). The greatest, and easiest things I suggest is always squeeze your glutes and maintain good posture; walk on your toes (like your wearing stillettoes ;0) and do the model walk everywhere you go (walk with one foot directly in front of the other, while maintaining posture and squeezing your glutes - this will also give you a little bit of a sass in your step ;0). Mostly, don't beat yourself up!! Give yourself credit for effort and push yourself more each day.
Getting into a routine will be easier if you make a workout schedule, and set a timer each workout. I recommend 30 - 45 minutes, get at least 20 - 30 minutes to see results within 6 - 8 weeks. If you have a difficult time making it to 20 minutes, start with 15 minutes and build up to 30 - 45 minutes. Write down your workouts you would like to do each day. Don't forget to stagger in your 2 - 3 rest days. How important is this to you?! If it's easier for you to stay focused with a friend, make that call!! Don't give up on you!! There is no doubt you can reach all your goals!! Once you get into the routine of working out, it may surprise you that you may end up craving your next workout!
Remember before and after any routine keep water handy and stretch!! Breathe!! Warm up and cool down. Push yourself through the burn, but stop if it hurts!! Squeeze your glutes and maintain good posture!! Visualize your goal and if you can, always tell yourself "just one more!"!!!!
**Exercises to alternate through week. Choose the exercises that you like most. Mix it up! I suggest do 3 sets of 8 reps each, or 2 sets of 10 reps each. Remember your 2 - 3 rest days to alternate between workout days!**
Plank to pushup (hold at least 5 seconds each rep)
Hip extension
Incline pushup (use the side of the bed, or couch if you don't have a bench)
Plank with alternate arm reach (may use dumbbells)
Standing alternating lateral raise (may use dumbbells)
Crunches
Jump squat
Pushups
Bent over reverse fly (may use dumbbells)
Standing alternating overhead press (may use dumbbells or barbell)
Deadlift with dumbbells (may use barbell)
Single leg, single arm deadlift with dumbbells
Twist
Squat thrust
Side plank
Push up position row (may use dumbbells)
Lateral raise with external rotation (may use dumbbells)
For more workout ideas to put on your weekly workout schedule, check out these awesome links:
http://www.womenshealthmag.com/fitness/flatten-your-belly
http://www.livestrong.com/article/102490-light-weight-training-exercises-women/
http://www.shape.com/fitness/workouts/interval-training-short-workouts-really-pay
http://au.lifestyle.yahoo.com/womens-health/fitness/galleries/photo/-/9515428/total-body-dumbbell-workout/9515465/
reade more...
Adding weights, even light weights, is good for you (start with 2 pound dumbbells, or a small soup cans if you don't have weights). Using weights can help you improve your posture when you use them with exercises which use your core to stabalize and balance. Some of the exercises may seem simple, but when you hold a 8 pound dumbbell in each hand and do a set of 10, bent-over reverse fly - believe me, you feel the burn! ~~If you don't have dumbbells, use large, or small soup cans, buy 2 gallons of water from a store (remember, 1 gallon = 8 pounds), or wash and reuse your gallon of milk. If you aren't comfortable using weights, still do the exercise. Working and stimulating your muscles is better than not doing anything!!~~
In any workout routine, it is best to give yourself time! Push yourself, yes - but not to the point where you get hurt and cannot work out the next day. Give yourself at least 6-8 weeks to see a noticable difference (though it is possible see results sooner, your results depend on you!). The greatest, and easiest things I suggest is always squeeze your glutes and maintain good posture; walk on your toes (like your wearing stillettoes ;0) and do the model walk everywhere you go (walk with one foot directly in front of the other, while maintaining posture and squeezing your glutes - this will also give you a little bit of a sass in your step ;0). Mostly, don't beat yourself up!! Give yourself credit for effort and push yourself more each day.
Getting into a routine will be easier if you make a workout schedule, and set a timer each workout. I recommend 30 - 45 minutes, get at least 20 - 30 minutes to see results within 6 - 8 weeks. If you have a difficult time making it to 20 minutes, start with 15 minutes and build up to 30 - 45 minutes. Write down your workouts you would like to do each day. Don't forget to stagger in your 2 - 3 rest days. How important is this to you?! If it's easier for you to stay focused with a friend, make that call!! Don't give up on you!! There is no doubt you can reach all your goals!! Once you get into the routine of working out, it may surprise you that you may end up craving your next workout!
Remember before and after any routine keep water handy and stretch!! Breathe!! Warm up and cool down. Push yourself through the burn, but stop if it hurts!! Squeeze your glutes and maintain good posture!! Visualize your goal and if you can, always tell yourself "just one more!"!!!!
**Exercises to alternate through week. Choose the exercises that you like most. Mix it up! I suggest do 3 sets of 8 reps each, or 2 sets of 10 reps each. Remember your 2 - 3 rest days to alternate between workout days!**
Plank to pushup (hold at least 5 seconds each rep)
Hip extension
Incline pushup (use the side of the bed, or couch if you don't have a bench)
Plank with alternate arm reach (may use dumbbells)
Standing alternating lateral raise (may use dumbbells)
Crunches
Jump squat
Pushups
Bent over reverse fly (may use dumbbells)
Standing alternating overhead press (may use dumbbells or barbell)
Deadlift with dumbbells (may use barbell)
Single leg, single arm deadlift with dumbbells
Twist
Squat thrust
Side plank
Push up position row (may use dumbbells)
Lateral raise with external rotation (may use dumbbells)
For more workout ideas to put on your weekly workout schedule, check out these awesome links:
http://www.womenshealthmag.com/fitness/flatten-your-belly
http://www.livestrong.com/article/102490-light-weight-training-exercises-women/
http://www.shape.com/fitness/workouts/interval-training-short-workouts-really-pay
http://au.lifestyle.yahoo.com/womens-health/fitness/galleries/photo/-/9515428/total-body-dumbbell-workout/9515465/
Is a day of rest important?
Absolutely, yes!! During a workout, we create tiny tears in our muscles. When we rest, it lets the muscle tissue repair itself. Over time, this creates stronger muscle, you get more definition and look leaner and you will burn more fat. You don't want to overtrain your muscles because it will actually break down and burn muscle from intense exercise. It will only set you back to work out the same muscle group more than one day in a row. You can stagger your exercises to give your mucles time to heal, ex.: Day 1 - work out your abs and arms, Day 2 - work out back and legs, Day 3 - work out shoulders and glutes - Day 4 - either rest or now would be a good time to work on abs and arms again.
Still wanting to do something to burn calories on your rest day? Cardio is not as likely to burn muscle when done every day. It's good for you to get anywhere from 15-30 minutes of cardio each day. Cardio is great for in between workouts. My favorite way to get cardio is doing circuit training. I love circuit training because it gives me a great workout, plus I get my cardio! Other great ways to get your cardio in are going for a jog, jump rope, using an olliptical, treadmill or stair climber, running up the bleachers or around a track, sprinting uphill, and more.
You earn your rest days!! Enjoy them!! It's good to give yourself 1 to 2 rest days a week, if you need to, take a third rest day. Just stagger your days to be sure you give each group of muscles a nice, intense workout to see results sooner. Remember, in order to lose weight , you need to use more calories than you consume. I plan my rest days for a day that I know I have a lot of running around to do, or on a day that I want to get all my housework done. On rest days, I am also careful not to take in extra calories or carbs. It may surprise you, but cleaning house you will actually burn calories!! I do pretty much everything on my toes, and dancing - which will also burn calories.
Here are a few more ways you naturally burn calories that may surprise you:
Sleeping 8 hours can burn 400 calories!
Deep cleaning your car (inside & out) taking 2 hours can burn 500 calories, or more if you wax your vehicle!
Mowing the lawn for 30 min can burn 100 calories, and more if you have a push mower! Raking for 20 minutes, 70 calories!
Dusting for 30 minutes can burn 80 calories; mopping 15 minutes, 70 calories & more if you mop vigorously; vacuuming 30 min, 120 calories, and ironing 30 min, 75 calories! Doing dishes can burn 40 calories every 15 minutes of scrubbing!
Kissing for 30 minutes can burn 30 calories, while 30 min of sex can burn 150 calories!
Shopping, pushing a cart for an hour can burn 100 calories every 30 min!
Preparing food can burn 70 calories, if you dance or do calf raises you can burn an extra 25 - 35 calories! Eating your meal can burn 50 calories!
Don't be afraid to let your body rest. Your body will burn calories on your rest days.
reade more...
Still wanting to do something to burn calories on your rest day? Cardio is not as likely to burn muscle when done every day. It's good for you to get anywhere from 15-30 minutes of cardio each day. Cardio is great for in between workouts. My favorite way to get cardio is doing circuit training. I love circuit training because it gives me a great workout, plus I get my cardio! Other great ways to get your cardio in are going for a jog, jump rope, using an olliptical, treadmill or stair climber, running up the bleachers or around a track, sprinting uphill, and more.
You earn your rest days!! Enjoy them!! It's good to give yourself 1 to 2 rest days a week, if you need to, take a third rest day. Just stagger your days to be sure you give each group of muscles a nice, intense workout to see results sooner. Remember, in order to lose weight , you need to use more calories than you consume. I plan my rest days for a day that I know I have a lot of running around to do, or on a day that I want to get all my housework done. On rest days, I am also careful not to take in extra calories or carbs. It may surprise you, but cleaning house you will actually burn calories!! I do pretty much everything on my toes, and dancing - which will also burn calories.
Here are a few more ways you naturally burn calories that may surprise you:
Sleeping 8 hours can burn 400 calories!
Deep cleaning your car (inside & out) taking 2 hours can burn 500 calories, or more if you wax your vehicle!
Mowing the lawn for 30 min can burn 100 calories, and more if you have a push mower! Raking for 20 minutes, 70 calories!
Dusting for 30 minutes can burn 80 calories; mopping 15 minutes, 70 calories & more if you mop vigorously; vacuuming 30 min, 120 calories, and ironing 30 min, 75 calories! Doing dishes can burn 40 calories every 15 minutes of scrubbing!
Kissing for 30 minutes can burn 30 calories, while 30 min of sex can burn 150 calories!
Shopping, pushing a cart for an hour can burn 100 calories every 30 min!
Preparing food can burn 70 calories, if you dance or do calf raises you can burn an extra 25 - 35 calories! Eating your meal can burn 50 calories!
Don't be afraid to let your body rest. Your body will burn calories on your rest days.
A Touch On Hypnosis
It may surprise you that hypnosis can help in weight loss. I struggle with insecurity.... I am way too hard on myself. What's the saying, "I am my own worst critic/enemy"?! My mother is a certified hypnotherapist, and does hypnosis. While she was in school, she asked to do a personal session with me. Intrigued, and very curious I agreed! She asked if there was anything in my life that I would like to improve on. My response? "I want to stop being so hard on myself!" When the session was complete, I was very impressed!! It was so relaxing and peaceful! Immediately I noticed a positive shift in me, and my self-hating faded. Now, when I feel there is an area in my life where I feel blocked from moving forward to the next level, I contact my mother and have her make me a CD. Her weight loss CD is awesome!! It made me giggle when I caught myself doing one of her positive suggestions to put my fork down in between bites! Very fun!! What I like most about listening to my hypnosis CDs, is that's my relaxation time! I don't have many opportunities to sit and relax (unless I'm sleeping ;0). With hypnosis, I get 20-30 minutes of pure relaxation and positive affirmations/suggestions! It's very refreshing, and helps me feel recharged and peaceful! If you are interested in a personal CD, contact my mother by email: Hypnotictranse@gmail.com
Here is a website, in case you would like more information on hypnotherapy, or hypnosis:
http://www.ahypnotherapist.com/top-ten-ways-people-are-improving-their-lives-using-hypnotherapy/
More Circuit Training
If you ever have a day when you have a tight schedule, things aren't going as planned and you need a nice workout with some cardio - you won't go wrong with circiut training. I like to set a timer for 30 minutes and get started. I begin with 10 reps, then 9, then 8, and so on to 1 - if the timer still hasn't gone off, I keep doing each exercise, and if I'm halfway through my circuit training routine for that day, I keep going until the circuit is complete.
Grab your water. Grab a towel. Crank up some music. Stretch. Remember to breathe through each exercise, squeeze your glutes, maintain good posture and push yourself through the burn. If it hurts, stop! You want to feel a burn, but don't hurt yourself - you do, you will only set yourself back. Have fun with it! If you don't like certain exercises, or don't have weights throw in jumping jacks or do a knee-high run in place just keep moving, keep your heart rate up.
Do at least 2 sets of 15 reps each, or 3 sets of 10 reps each. You will feel a rush of energy once your workout is complete. I love how refreshed I feel after a great exercise session! You've got this!!
~ Situps
~ Jump rope for 60 seconds (don't do reps of this, just jump rope 60 seconds, or more if you like)
~ Oblique crunch (for challenge, use medicine ball)
~ Alternating dumbbell curls (I use a 10 pound dumbbell)
~ Hip extension (donkey kick)
~ Hip thrust
~ Reverse crunches (for challenge, squeeze medicine ball between thighs)
~ Dumbbell lateral raise (standing or seated)
In case you want to substitute exercises, or create your own, here are a few links:
http://www.exercise4weightloss.com/workout-routines.html
http://www.home-weight-training-for-women.com/circuit-training-exercises.html
http://www.livestrong.com/article/364803-planning-a-circuit-training-workout-for-beginners/
http://www.muscleandstrength.com/articles/12-week-beginner-training-routine.html
reade more...
Grab your water. Grab a towel. Crank up some music. Stretch. Remember to breathe through each exercise, squeeze your glutes, maintain good posture and push yourself through the burn. If it hurts, stop! You want to feel a burn, but don't hurt yourself - you do, you will only set yourself back. Have fun with it! If you don't like certain exercises, or don't have weights throw in jumping jacks or do a knee-high run in place just keep moving, keep your heart rate up.
Do at least 2 sets of 15 reps each, or 3 sets of 10 reps each. You will feel a rush of energy once your workout is complete. I love how refreshed I feel after a great exercise session! You've got this!!
~ Situps
~ Jump rope for 60 seconds (don't do reps of this, just jump rope 60 seconds, or more if you like)
~ Oblique crunch (for challenge, use medicine ball)
~ Alternating dumbbell curls (I use a 10 pound dumbbell)
~ Hip extension (donkey kick)
~ Hip thrust
~ Reverse crunches (for challenge, squeeze medicine ball between thighs)
~ Dumbbell lateral raise (standing or seated)
In case you want to substitute exercises, or create your own, here are a few links:
http://www.exercise4weightloss.com/workout-routines.html
http://www.home-weight-training-for-women.com/circuit-training-exercises.html
http://www.livestrong.com/article/364803-planning-a-circuit-training-workout-for-beginners/
http://www.muscleandstrength.com/articles/12-week-beginner-training-routine.html
Pineapple Chicken
Here is a delicious recipe from one of my favorite healthy recipe books THE SHREDDED CHEF By MICHAEL MATTHEWS. This book is awesome for taking the thinking out of delicious meals that are fun, different, simple and nutritious! My favorite thing about Michael Matthews book is that he gives you food ideas for getting big and for getting lean and he tells you what you get per serving (calories, protein, carbs and fat). This recipe is from the "Chicken & Turkey Recipes for Getting Lean".
"(Per Serving)
Calories: 359
Protein: 36 grams
Carbohydrates: 35 grams
Fat: 2 grams
Makes 2 servings
INGREDIENTS
2 boneless, skinless chicken breasts (6 oz each), rinsed, dried, trimmed of fat, and cut into small cubes.
1 teaspoon extra-virgin olive oil
1/4 cup sweet onion, finely chopped
pinch of ground black pepper
1 tablespoon orange juice
1 can (8 ounces) pineapple chunks
1 banana, sliced
1 teaspoon maple syrup
DIRECTIONS
1. Put the oil in a pan and cook the onion on medium-high heat. Add the dash of pepper and cook for 1 minute, until the onion is slightly translucent.
2. Put the chicken, orange juice, and pineapple with juice into the pan. Bring to a boil and reduce to medium heat.
3. Add the banana and syrup and cook for 1 - 2 minutes.
4. Stir it up and reduce heat to low. Cover it and let it simmer for about 5 - 7 minutes, or until chicken is cooked thoroughly."
If you want to get some brown rice to go with this, it would compliment the pineapple chicken nicely. I like veggies with my meals, so would either use corn or a vegetable medley (carrots, broccoli and cauliflower).
reade more...
"(Per Serving)
Calories: 359
Protein: 36 grams
Carbohydrates: 35 grams
Fat: 2 grams
Makes 2 servings
INGREDIENTS
2 boneless, skinless chicken breasts (6 oz each), rinsed, dried, trimmed of fat, and cut into small cubes.
1 teaspoon extra-virgin olive oil
1/4 cup sweet onion, finely chopped
pinch of ground black pepper
1 tablespoon orange juice
1 can (8 ounces) pineapple chunks
1 banana, sliced
1 teaspoon maple syrup
DIRECTIONS
1. Put the oil in a pan and cook the onion on medium-high heat. Add the dash of pepper and cook for 1 minute, until the onion is slightly translucent.
2. Put the chicken, orange juice, and pineapple with juice into the pan. Bring to a boil and reduce to medium heat.
3. Add the banana and syrup and cook for 1 - 2 minutes.
4. Stir it up and reduce heat to low. Cover it and let it simmer for about 5 - 7 minutes, or until chicken is cooked thoroughly."
If you want to get some brown rice to go with this, it would compliment the pineapple chicken nicely. I like veggies with my meals, so would either use corn or a vegetable medley (carrots, broccoli and cauliflower).
Homemade Chili
Chili is an awesome meal! You can throw any combination of ingredients that you like, and most of them are packed full of fiber. Leftovers make a good snack for me, since I'm usually always on the run. Here are the ingredients I use for chili:
1, 15 oz can red beans
1, 15 oz can great northern beans
1, 15 oz can pinto beans
1, 15 oz can black beans
1, 46 oz bottle tomato juice
4 Tbs chili powder
1 green pepper
1 jalapeno pepper
1-2 lbs hamburger
I like to pour a little tomato juice into my crock pot so I can put my 4 Tbs of chili in the bottle of tomato juice and shake it. Once the chili is mixed with the tomato juice, I pour it into my crockpot. You may want to taste your mixture to be sure there is enough chili taste for you. I chop up my peppers and throw those in the crockpot. I drain each can of beans and rinse them thoroughly. Once rinsed, I add the beans to the crockpot and stir. I let the ingredients sit on low for 2-4 hours. Before serving, I brown the hamburger, add it to the chili ingredients, stir and serve. Enjoy!!
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1, 15 oz can red beans
1, 15 oz can great northern beans
1, 15 oz can pinto beans
1, 15 oz can black beans
1, 46 oz bottle tomato juice
4 Tbs chili powder
1 green pepper
1 jalapeno pepper
1-2 lbs hamburger
I like to pour a little tomato juice into my crock pot so I can put my 4 Tbs of chili in the bottle of tomato juice and shake it. Once the chili is mixed with the tomato juice, I pour it into my crockpot. You may want to taste your mixture to be sure there is enough chili taste for you. I chop up my peppers and throw those in the crockpot. I drain each can of beans and rinse them thoroughly. Once rinsed, I add the beans to the crockpot and stir. I let the ingredients sit on low for 2-4 hours. Before serving, I brown the hamburger, add it to the chili ingredients, stir and serve. Enjoy!!
Circuit Training Ideas
For my inbetween target work out days, I like to do circuit training! It gives me a more intense workout and it's a quick way for me to work several parts of my body in a short amount of time. I usually spend 20 - 30 minutes with my circuit training workouts. Today I will do the following:
10 Punches (Punch, Uppercut, etc. - Mix it up!)
10 Kicks (Front Kick, Side Kick, etc. - Mix it up!)
10 Jumping Jacks
10 Squats (for a challenge, do Jumping Squats)
10 Lunges
10 Pushups
10 Mountain Climbers
10 Calf Raises
~*~* When I do my circuit training, I start with 10 reps each, then do 9 reps each, next 8 reps each all the way to 1 rep each. If it's easier for you, do 2 sets of 10 reps each, or 3 sets of 8 reps each - do what works best for you. If you can't do a lot of jumping, find another exercise that works for you. *~*~
Here are a few links to some good circuit training workouts/routines:
http://www.military.com/military-fitness/workouts/circuit-training
http://www.shape.com/fitness/workouts/how-build-perfect-circuit-workout
http://www.menshealth.com/mhlists/high-intensity-circuit-routine/index.php
http://www.exercise.about.com › Health › Exercise › Strength Workouts
Remember when you do your exercises to keep water handy, stretch before and after workouts, breathe, and do your best to squeeze your glutes and maintain good posture. If it hurts, stop! You want to feel some resistance and muscle burn to stimulate and exercise, but don't want to get hurt. Do your best! Tell yourself just one more rep! You are worth it!!
reade more...
10 Punches (Punch, Uppercut, etc. - Mix it up!)
10 Kicks (Front Kick, Side Kick, etc. - Mix it up!)
10 Jumping Jacks
10 Squats (for a challenge, do Jumping Squats)
10 Lunges
10 Pushups
10 Mountain Climbers
10 Calf Raises
~*~* When I do my circuit training, I start with 10 reps each, then do 9 reps each, next 8 reps each all the way to 1 rep each. If it's easier for you, do 2 sets of 10 reps each, or 3 sets of 8 reps each - do what works best for you. If you can't do a lot of jumping, find another exercise that works for you. *~*~
Here are a few links to some good circuit training workouts/routines:
http://www.military.com/military-fitness/workouts/circuit-training
http://www.shape.com/fitness/workouts/how-build-perfect-circuit-workout
http://www.menshealth.com/mhlists/high-intensity-circuit-routine/index.php
http://www.exercise.about.com › Health › Exercise › Strength Workouts
Remember when you do your exercises to keep water handy, stretch before and after workouts, breathe, and do your best to squeeze your glutes and maintain good posture. If it hurts, stop! You want to feel some resistance and muscle burn to stimulate and exercise, but don't want to get hurt. Do your best! Tell yourself just one more rep! You are worth it!!
Simple Calorie Cutting Tip
Love this tip from one of my favorite health/nutrition books The Men's Health Big Book of Food and Nutrition By Joel Weber with Mike Zimmerman!
"Use rubs. Rather than bogging down your meat with excess calories the way sauces do, rubs infuse a dish with a variety of powerful antioxidants - potent micronutrients known to fight cancer, reduce inflammation, and even speed up metabolism. Try these:
For beef: salt and pepper, garlic salt, cayenne, cumin, pinch of cinnamon.
For chicken: salt and pepper, cumin, chili powder, brown sugar.
For fish: salt and pepper, smoked paprika, thyme."
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"Use rubs. Rather than bogging down your meat with excess calories the way sauces do, rubs infuse a dish with a variety of powerful antioxidants - potent micronutrients known to fight cancer, reduce inflammation, and even speed up metabolism. Try these:
For beef: salt and pepper, garlic salt, cayenne, cumin, pinch of cinnamon.
For chicken: salt and pepper, cumin, chili powder, brown sugar.
For fish: salt and pepper, smoked paprika, thyme."
Beginning with the basics
Starting a new work out routine can be challenging, but it can also be fun. I look for opportunities to work out all the time. Over the weekend I took my 20 pound chest weight with me and went out hiking. After I got home I did pullups, situps, jumping jacks, hip thrusts, weighted twists and bridge. The fun part is when you take your favorite exercises and add weights!! I love a good challenge, and when I add my 10 pound medicine ball to my situps it works up more of a sweat and gets my heart rate pumping!
Right now I am working on getting pictures to put up for each exercise. If you are having a hard time figuring out which exercise to do, my suggestion is do some of the basic exercises that you know ~ examples: pushups, crunches, mule kicks, situps ~. Cardio is always good for you! I make an effort to do at least 20 to 30 minutes of cardio every day - whether it's my elliptical, running, jump rope, riding a bike, find something you like to do for cardio. I like to mix things up. Usually I do my cardio early in the morning before my kids wake up, and do my work out routine later in the day when they are busy playing their games, or working on school work. Anytime I do dishes, or cook meals you will find me doing calf raises, hip extensions, squats or standing triceps extensions with my 10 pound medicine ball.
This week, my focus is abs and arms. Here are the workouts I plan to mix and rotate between Monday, Wednesday, Thursday and Friday (Pictures coming soon. You Tube usually has step by step guides to workouts www.youtube.com) :
Abs ~ Crunch Twist, Reverse Crunch, Scissor Cycle, Sidewinder, Bicycles. I usually do 2 to 3 sets of 30, and I use my medicine ball for a challenge.
** Do at least 2 sets of 15. **
Arms ~ Hammer Curl, Lying Overhead Dumbbell Press; Alternating Dumbbell Curls; Triceps Extensions; Triceps Kickback; Rotating French Press. I usually do 2 to 3 sets of 20 using my 10 & 15 pound dumbbells.
** Do at least 2 sets of 8. **
~~ If you don't have dumbbells or a medicine, improvise with large soup cans, or rinse out your empty gallon of milk and fill it with water. 1 gallon = 8 pounds ~~
Remember, stretch before and after your workout. Breathe while stretching and doing your exercises! Keep water handy! Don't overdo it!! If you get tired, jog in place, or do jumping jacks between workout moves to keep your heart rate up. Squeeze your glutes a much as possible and maintain good posture. Do your best, and take it one day at a time. You've got this!!
reade more...
Right now I am working on getting pictures to put up for each exercise. If you are having a hard time figuring out which exercise to do, my suggestion is do some of the basic exercises that you know ~ examples: pushups, crunches, mule kicks, situps ~. Cardio is always good for you! I make an effort to do at least 20 to 30 minutes of cardio every day - whether it's my elliptical, running, jump rope, riding a bike, find something you like to do for cardio. I like to mix things up. Usually I do my cardio early in the morning before my kids wake up, and do my work out routine later in the day when they are busy playing their games, or working on school work. Anytime I do dishes, or cook meals you will find me doing calf raises, hip extensions, squats or standing triceps extensions with my 10 pound medicine ball.
This week, my focus is abs and arms. Here are the workouts I plan to mix and rotate between Monday, Wednesday, Thursday and Friday (Pictures coming soon. You Tube usually has step by step guides to workouts www.youtube.com) :
Abs ~ Crunch Twist, Reverse Crunch, Scissor Cycle, Sidewinder, Bicycles. I usually do 2 to 3 sets of 30, and I use my medicine ball for a challenge.
** Do at least 2 sets of 15. **
Arms ~ Hammer Curl, Lying Overhead Dumbbell Press; Alternating Dumbbell Curls; Triceps Extensions; Triceps Kickback; Rotating French Press. I usually do 2 to 3 sets of 20 using my 10 & 15 pound dumbbells.
** Do at least 2 sets of 8. **
~~ If you don't have dumbbells or a medicine, improvise with large soup cans, or rinse out your empty gallon of milk and fill it with water. 1 gallon = 8 pounds ~~
Remember, stretch before and after your workout. Breathe while stretching and doing your exercises! Keep water handy! Don't overdo it!! If you get tired, jog in place, or do jumping jacks between workout moves to keep your heart rate up. Squeeze your glutes a much as possible and maintain good posture. Do your best, and take it one day at a time. You've got this!!
Preparing For Your Fitness/Exercise Program
Now that we have got the basics covered, lets get ready to begin this journey!!
Grocery list? If you find you are having a difficult time making a list of filling foods, here's my list of the main items I purchase for the week: eggs, milk 1%, Greek yogurt, black berries, blue berries, strawberries, bannanas, apples, oranges, grapefruit, broccoli, sweet onions, jalapenos, green peppers, zucchini, yellow squash, avacados, carrots, spinach or Dole baby spinach, lettuce, Italian dressing, seasoning (love McCormick), pork tenderloin, chicken, bacon, hamburger, pistachios, trail mix (my fav is Planter's NUT-rition Energy Mix), dried apricots, popcorn, black beans (canned, I usually get a couple different flavors), spinach wraps, lunch meat, provolone cheese, colby jack cheese, tortillas, wheat thins, triscuits, whole wheat bread, whole wheat English muffins, Lipton green tea, Symphony toffee bar, Bit O' Honey, and Kellogg's Frosted Mini Wheats. Get good foods, the more fresh the better!
Challenge yourself!! You can do this!! If you want to do more advanced moves in your workouts, I suggest you add weights to your current workouts. Don't have a dumbbell, or medicine ball? Use large cans of soup or rinse out your gallon of milk rather than throw it away, then fill it with water ~ one gallon = 8 pounds!
Stay focused!! Write down your goals or make a collage. I am a very visual person and I love lingerie!! Cut out pix of your favorite lingerie and hang it up where you will see it every day. If it's better for you to write down your goals, hang them where you can see them. I like to hang my favorite motivational quotes on post it notes through the house. Work out with friends! Whatever you want to do to stay focused and keep yourself motivated!
Give yourself some credit! You are taking steps in a healthy direction. One of the worst things you could do right now is beat yourself up. Your fire's already been ignited ~ lets throw fuel on your flame!!
reade more...
Grocery list? If you find you are having a difficult time making a list of filling foods, here's my list of the main items I purchase for the week: eggs, milk 1%, Greek yogurt, black berries, blue berries, strawberries, bannanas, apples, oranges, grapefruit, broccoli, sweet onions, jalapenos, green peppers, zucchini, yellow squash, avacados, carrots, spinach or Dole baby spinach, lettuce, Italian dressing, seasoning (love McCormick), pork tenderloin, chicken, bacon, hamburger, pistachios, trail mix (my fav is Planter's NUT-rition Energy Mix), dried apricots, popcorn, black beans (canned, I usually get a couple different flavors), spinach wraps, lunch meat, provolone cheese, colby jack cheese, tortillas, wheat thins, triscuits, whole wheat bread, whole wheat English muffins, Lipton green tea, Symphony toffee bar, Bit O' Honey, and Kellogg's Frosted Mini Wheats. Get good foods, the more fresh the better!
Challenge yourself!! You can do this!! If you want to do more advanced moves in your workouts, I suggest you add weights to your current workouts. Don't have a dumbbell, or medicine ball? Use large cans of soup or rinse out your gallon of milk rather than throw it away, then fill it with water ~ one gallon = 8 pounds!
Stay focused!! Write down your goals or make a collage. I am a very visual person and I love lingerie!! Cut out pix of your favorite lingerie and hang it up where you will see it every day. If it's better for you to write down your goals, hang them where you can see them. I like to hang my favorite motivational quotes on post it notes through the house. Work out with friends! Whatever you want to do to stay focused and keep yourself motivated!
Give yourself some credit! You are taking steps in a healthy direction. One of the worst things you could do right now is beat yourself up. Your fire's already been ignited ~ lets throw fuel on your flame!!
Before Getting Started
Stretch!! Since we are on the weekend, perhaps now would be a great time to write down goals for yourself & start stretching! For me, flexibility is so important!! Even if I don't work out one day, I always stretch! It's so relaxing to me, plus it makes you more limber!! When stretching, remember to breathe!!!! Breathing is SO important in exercise! When I inhale, I imagine that breath running through my veins til I feel it in my muscles as they stretch. Do what works best for you, just remember to breathe!! If it hurts, stop!! Reposition yourself until you feel a nice stretch, hold for a count of at least 5, exhale & do another stretch. The more you connect with your body & love & care for it, the more it will love you back & yes, the quicker results you will see!!
Working out with young kids: It may surprise you how much they get out of watching you work out, in time they may get involved. It's neat to catch them doing their own work out! I love it when my kids work out with me!! It makes my heart smile to see them having a great time exercising with Mommy!! Yes, there are times I just want to wake up early for my more intense workouts so I don't have to pause when one of them decides to climb on me like a monkey. Sometimes I will use my youngest for a weight (I'll have him sit on my legs & fly him like an airplane, or sit on each foot & walk around the house - his favorite is when I pick him up & throw him in the air a few times, talk about feel the burn ;0).
Posture is important!! When I catch myself slouching, I squeeze my shoulder blades together as tight as I can, and hold for the count of 10, or I roll my shoulders back 4-6 times (or I do both).... here is another opportunity I take to squeeze my glutes! Having good posture during workouts makes such a big difference in your performance level & noticable results will come sooner in practicing good posture every day!! Once you get into the habit, you will rarely catch yourself slouching.
Count Calories? This really depends on how much you want to put into your weight loss/exercise program that works best for you. Personally, I have never been one for counting calories. An excellent website for helping you keep track of your calories, fat, carbs, protein is : www.myfitnesspal.com This sight is awesome!! They ask your weight (current & goal), height, bday, how active you are & how often you plan to work out, plus how much you would like to lose each week. Then it tells you how many calories, carbs, fat, & protein you need to reach your goals! Very impressive website!!!! You have the option to sign up for their newsletter with meal ideas & health tips! You can enter your foods, create foods that aren't in their system, or quick add calories & it will track it all for you!! Thank you my fitness pal, your website rocks!!
reade more...
Working out with young kids: It may surprise you how much they get out of watching you work out, in time they may get involved. It's neat to catch them doing their own work out! I love it when my kids work out with me!! It makes my heart smile to see them having a great time exercising with Mommy!! Yes, there are times I just want to wake up early for my more intense workouts so I don't have to pause when one of them decides to climb on me like a monkey. Sometimes I will use my youngest for a weight (I'll have him sit on my legs & fly him like an airplane, or sit on each foot & walk around the house - his favorite is when I pick him up & throw him in the air a few times, talk about feel the burn ;0).
Posture is important!! When I catch myself slouching, I squeeze my shoulder blades together as tight as I can, and hold for the count of 10, or I roll my shoulders back 4-6 times (or I do both).... here is another opportunity I take to squeeze my glutes! Having good posture during workouts makes such a big difference in your performance level & noticable results will come sooner in practicing good posture every day!! Once you get into the habit, you will rarely catch yourself slouching.
Count Calories? This really depends on how much you want to put into your weight loss/exercise program that works best for you. Personally, I have never been one for counting calories. An excellent website for helping you keep track of your calories, fat, carbs, protein is : www.myfitnesspal.com This sight is awesome!! They ask your weight (current & goal), height, bday, how active you are & how often you plan to work out, plus how much you would like to lose each week. Then it tells you how many calories, carbs, fat, & protein you need to reach your goals! Very impressive website!!!! You have the option to sign up for their newsletter with meal ideas & health tips! You can enter your foods, create foods that aren't in their system, or quick add calories & it will track it all for you!! Thank you my fitness pal, your website rocks!!
5 Tips For Every Day Fitness
Before starting any weight loss/fitness program, you may want to consult your physician. These 5 tips have always worked for me any time I have ever started an excercise, or weight loss program:
1. Drink water!!!! Carry a water bottle around with you if that makes it easier! Drinking plenty of water will help you feel full in between meals, will keep you from getting dehydtrated, and will help in your digestion process. Don't stress too much about how much water you drink until you get into the habit of drinking.
2. Make your grocery list! Before really hitting it hard, I found making a grocery list of healthy and fresh foods is a great way to get started! Be sure to hit your fresh produce - get plenty of fruits and veggies, they will make the perfect snack! Grapefruits are awesome! Avocados are great for you, and you can use them to accent many meals and snacks! If you have a difficult time finding fresh produce, check out the freezer section - frozen vegetables hold their nutrients also! Be sure to get plenty of whole wheat snacks. Yogurt is a quick, easy snack you can grab as you walk out the door! Protein shakes are a good idea for on the go, whether you get slim fast, a generic brand, or the powder to mix your own - when I don't have an appetite, protein shakes save me big time, I like to throw in a bannana & fresh berries & blend it!! Be sure to get foods you will eat. Seasonings are very important to spice up your meal! My favorite seasonings are McCormick! Chicken and porkchops are my favorites for dinner, I use olive oil spray for my pan, season the meat, cook and serve with veggies. Keep in mind you will want to get a few things for a sweet tooth. The trick is to not overdo it!! If you have a sweet tooth, have something sweet - just have small portions. Don't deprive your body from what it asks for, it's craving it for a reason. Changing your eating habits takes effort and dedication. Serve yourself smaller portions at meals. Have light snacks between meals - my fav snacks are pistachios, or a trail mix - fresh friuts & veggies make a great snack! Of course, if you have allergies to foods, be sure to check all the labels so you are not puchasing items you are allergic to.
3. Exercise everywhere!! Even if you are in your kitchen making dinner, do squats, do calf raises, drop and do a few pushups, do jumping jacks. Stimulate your muscles and get your blood pumping! Doing little exercises while you cook gives your metabolism a boost!
4. Squeeze your glutes!!!! I cannot emphasize this enough! Squeezing my glutes has been the easiest thing for me to be consistent with, I can do it everywhere I go (yes, even work) & honestly, it has been what I have seen the most & quickest improvement! My Mommy gut trimmed down so quickly in simply squeezing my glutes, I was truly pleasantly surprised. I challenge myself & when I squeeze, I hold for at least 5-10 seconds before I release! It's fun to notice the difference as you get stronger & leaner with consistency & time!
5. Don't overdo it!! When you are working out, if it hurts STOP!! You don't want to hurt yourself! Overdoing it is worse than not working out. Don't starve yourself! Eating smaller meals & snacking on healthy foods is going to help give your metabolism a boost. It will take some adjusting, and yes you will get hungy - stick with it!! I love a good challenge, and am constantly pushing myself, and challenging myself to reach the next level. This is for YOU!! Make it count!! YOU ARE WORTH IT!! Find what works for you and do it! The more consistent you are, the quicker results you will see, the stonger you will become & the healthier you'll be.
My wish for you is to have much success on your journey to fitness and health! I love fresh ideas & new exercises to try! Keep it fun and interesting! If you want to take a day off from working out, do it! If you want to indulge in your sweet tooth, do it!...I suggest couteract it with something healthy, ex. eat 1/2 a 3 Musketeers and 1/2 a grapefuit....that way next time your sweet tooth hits, you will still have 1/2 a candy bar waiting for you & some delicious fruit to accent it!! Getting in shape is not about suffering, it's transforming yourself to achieve health & fitness! Be consitent, be dedicated, keep track of your progress & you will see results!!
reade more...
1. Drink water!!!! Carry a water bottle around with you if that makes it easier! Drinking plenty of water will help you feel full in between meals, will keep you from getting dehydtrated, and will help in your digestion process. Don't stress too much about how much water you drink until you get into the habit of drinking.
2. Make your grocery list! Before really hitting it hard, I found making a grocery list of healthy and fresh foods is a great way to get started! Be sure to hit your fresh produce - get plenty of fruits and veggies, they will make the perfect snack! Grapefruits are awesome! Avocados are great for you, and you can use them to accent many meals and snacks! If you have a difficult time finding fresh produce, check out the freezer section - frozen vegetables hold their nutrients also! Be sure to get plenty of whole wheat snacks. Yogurt is a quick, easy snack you can grab as you walk out the door! Protein shakes are a good idea for on the go, whether you get slim fast, a generic brand, or the powder to mix your own - when I don't have an appetite, protein shakes save me big time, I like to throw in a bannana & fresh berries & blend it!! Be sure to get foods you will eat. Seasonings are very important to spice up your meal! My favorite seasonings are McCormick! Chicken and porkchops are my favorites for dinner, I use olive oil spray for my pan, season the meat, cook and serve with veggies. Keep in mind you will want to get a few things for a sweet tooth. The trick is to not overdo it!! If you have a sweet tooth, have something sweet - just have small portions. Don't deprive your body from what it asks for, it's craving it for a reason. Changing your eating habits takes effort and dedication. Serve yourself smaller portions at meals. Have light snacks between meals - my fav snacks are pistachios, or a trail mix - fresh friuts & veggies make a great snack! Of course, if you have allergies to foods, be sure to check all the labels so you are not puchasing items you are allergic to.
3. Exercise everywhere!! Even if you are in your kitchen making dinner, do squats, do calf raises, drop and do a few pushups, do jumping jacks. Stimulate your muscles and get your blood pumping! Doing little exercises while you cook gives your metabolism a boost!
4. Squeeze your glutes!!!! I cannot emphasize this enough! Squeezing my glutes has been the easiest thing for me to be consistent with, I can do it everywhere I go (yes, even work) & honestly, it has been what I have seen the most & quickest improvement! My Mommy gut trimmed down so quickly in simply squeezing my glutes, I was truly pleasantly surprised. I challenge myself & when I squeeze, I hold for at least 5-10 seconds before I release! It's fun to notice the difference as you get stronger & leaner with consistency & time!
5. Don't overdo it!! When you are working out, if it hurts STOP!! You don't want to hurt yourself! Overdoing it is worse than not working out. Don't starve yourself! Eating smaller meals & snacking on healthy foods is going to help give your metabolism a boost. It will take some adjusting, and yes you will get hungy - stick with it!! I love a good challenge, and am constantly pushing myself, and challenging myself to reach the next level. This is for YOU!! Make it count!! YOU ARE WORTH IT!! Find what works for you and do it! The more consistent you are, the quicker results you will see, the stonger you will become & the healthier you'll be.
My wish for you is to have much success on your journey to fitness and health! I love fresh ideas & new exercises to try! Keep it fun and interesting! If you want to take a day off from working out, do it! If you want to indulge in your sweet tooth, do it!...I suggest couteract it with something healthy, ex. eat 1/2 a 3 Musketeers and 1/2 a grapefuit....that way next time your sweet tooth hits, you will still have 1/2 a candy bar waiting for you & some delicious fruit to accent it!! Getting in shape is not about suffering, it's transforming yourself to achieve health & fitness! Be consitent, be dedicated, keep track of your progress & you will see results!!