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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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!!

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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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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!!

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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!!

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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!!

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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!!




  

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