Apples To Apples

I'm sure you have heard of the old saying "comparing apples to oranges", right? Meaning that when comparing two things they are completely different. Well, apples to apples can mean the same thing because there is a huge variety of them.

I'm using this as my blog post today because it's applicable to when one is trying to find the right personal trainer. Recently, a few friends of mine asked me for tips and pointers on how to determine if their trainer's are legit and it made me think of all of this.

Trainers are like apples. They are all in the same field, but there are ones that are "healthier", or better, for you. Ones that stand out from the rest because they are passionate and driven to help you meet your fitness and health goals. Just because someone is a trainer does not mean you should hire them. Ask a bunch of questions and get a feel for their style before you commit.

If Carol Can Do It So Can You!

Besides being my birthday (I turned 27 again) it was also my first day meeting Carol at her home to start her training sessions. Let me tell you, I have never been this happy to "work" on my birthday! But since I began personal training it doesn't feel like work!

I also have to admit that my admiration for Carol's determination to better herself makes it even more enjoyable. She went through a terrible year after being the victim of a stroke at quite a young age. As soon as she got cleared from her doctor her and her husband sought out a trainer to help her have an EFFECTIVE workout. She went through rehab and physical therapy but that only got her so far...and not where she wanted to be. 

After meeting and working with Carol hearing other people complain about things that prevent them from being healthy or working out makes me laugh. If Carol can fight her fight and still manage time and ways to improve her health I'm pretty sure the lazy ass sitting there eating half a pizza complaining about "not having time to workout" can fit it in somewhere...maybe drop the pizza chubby and pick up some weights!

Yes, that sounds brutal but it's REAL! I try to care about people's feelings (sometimes) but in reality a lot of people need to be woken up and I don't mind being their alarm clock! Make sense of the time you have. Make every minute and action count!

Sitting Versus Standing

After over 2 months of hating how my hair looked I decided to give in and go get some highlights. Some women love going to the salon but I absolutely dread it because, even though I just go for partial highlights, I end up being there for hours. It's not that I get more things done, it's just that I have the worst luck with getting the person who is late, takes their time or messes something up and has to re-do it!

Today, after the girl called me back at 1230 for my 1200 appointment I decided to close my eyes and just breathe instead of being bitchy and irritable! Then, when she was done putting the highlights in I stood up and read a magazine. The ladies who were around me looked at me like I was nuts, but I didn't care because I needed to stretch my spine and burn an extra couple of calories.

They weren't the types that would understand why I decided to stand as opposed to sit. One girl was so hunched in her seat she was practically sitting in her own lap! Another was slouched so bad that my back hurt for her!

I know that standing is better for you in multiple ways, but I couldn't resist my urge to do a quick Google search to see what other people are saying. I like looking at livestrong.com, although not as credible as a journal, because they have real quick down-n-dirty explanations. So here's the link I checked out.

http://www.livestrong.com/article/73916-calories-burned-standing-vs.-sitting/

I am that woman who will find the furthest parking spot from the store I'm going to AND am the woman who will stand whenever I can rather than sit...always looking for that little extra!

1 Out Of 14

So here it is, lunchtime, in my Sunday class and I am the ONLY one out of 14 students that brought my lunch! I thought at least one other person would have but I guess I was wrong. I am almost always prepared with healthy meals and snacks because I know what the alternatives are. I also know that I get hungry often and that I need to keep my body fueled so I can keep pushing all-day, everyday to be successful in my goals.

If I have a little cooler packed with healthy snacks, meals, drinks or whatever than I don't have an excuse to eat naughty foods and say "there was nothing else to choose from". I prepped a salad last night, a natural peanut butter and low-sugar jam on a whole grain bread flat, a pear and a huge bottle of water. I then neatly tucked them into my sons little lunch box (carried the water) and headed off to school. Snack time struck and I was prepared with half the sandwich flat and a pear. Lunchtime came around and I have my delicious and filling salad while everyone else grabbed Taco Bell, foot-long subs, or a bag of chips (full-size bag!).

Here's my point. If someone REALLY wants to eat healthy they WILL find a way and not an EXCUSE! I just finished eating and feel re-energized for the rest of the day, ready for my gym session and excited to get home and spend quality time with my family! Meanwhile, the guy next to me scarfed down at least 1 burrito and 2 taco supremes and is sitting here in a coma! Figure out the healthy basics and make it happen!

Listen To Your Body

I am sometimes terrible and listening to all the ways my body tries to tell me to relax a bit but today my ears were wide open. I slept maybe 2 hours last night, not by choice, and had to get up at 0630 to go sit in class for 7 long, dry hours!

My plan was to knock out a killer upper body focused circuit at the gym but I took my sorry ass home instead. I can't nap to save my life but I unsuccessfully tried. I relaxed and spent time with my son then when he went to bed I broke out the bubbles and green tea for a relaxing bath.

I honestly don't feel too guilty because I usually take off on Sundays so I'm just going to switch my days this weekend.

Tomorrow I have class again but this exhausted girl is going to bed immediately after I finish this post so I can't use the tired excuse again!

Goodnight!

Yummy "Spanish Night" Dinner...A Tribute To My Step-Kids!

Today has been a busy, busy day taking care of administrative duties, building training sessions, cleaning the house, getting in a good workout, and going grocery shopping all while taking care of my little guy! However, I managed to put together a healthy and delicious meal that also left enough for me to take to school tomorrow. 

My version of enchiladas...my step-kids are half puerto-rican and we sometimes have "spanish night" dinners. They weren't here tonight but I made this meal with them in mind. :)

Preheat oven to 350 degrees.

Slice 1 chicken breast into 4 horizontal pieces. Lightly season both sides with salt and pepper. Heat 1 tsp olive oil in saute pan over med-high heat. Saute on each side roughly 2-3 minutes (or until slightly browned). Put in oven for additional 5 minutes (this will ensure it's cooked through and doesn't dry-out). Take out, let it cool, then dice it up.

In same saute pan (lightly spray...should still have a slightly oil coated pan), add 1/2 diced pepper, 1 diced carrot. Cook for about 3-4 minutes. Add 1 can rinsed black beans, 1 diced shallot, 2 cloves diced garlic, 1/2 cup frozen, 1/2 cup frozen corn, sprinkling of Adobo Light seasoning. Cook until heated through. Add chicken.

Break out the whole grain tortillas. Add mixture to the center of 6 tortillas, fold one side over and then the other. Lightly spray casserole dish and lay tortillas folded side down.

Pour 1 10-14 oz can of enchilada sauce (or homemade if you have it) over all tortillas. Pop it in the oven for about 25 minutes (+/- depending on your oven...sides will brown and tortillas will have absorbed most of the sauce). Sprinkle with cheese (I used 2% Mexican Blend). Put back in the oven to let the cheese melt. Eat as is or top with sour cream (or plain, non-fat Greek yogurt), salsa, diced tomatoes, lettuce...or whatever you want!

I served it with a side of steamed Brussels sprouts. :) Enjoy!

Today's LEG Day

I am a morning person. Not only do I wake up early but I get started with all of my daily "to-do's" as soon I roll out of bed. Believe me, sometimes I want to turn my alarm clock off (my son talking and/or crying in his crib) but obviously that's a clock with no "off" button! Which is perfectly fine because he ensures I stay productive!

My normal routine is to jump out of bed, throw on my workout clothes, get him changed and teeth brushed and head downstairs. We both have breakfast and head out the door to the gym. Sometimes, I stay home and go for a run around my neighborhood instead or I'll work out at home.

Going to the gym is...interesting...to me because I am a huge people-watcher! My #1 favorite thing to do that I can do practically anywhere! Also, my son can go socialize in the child care room for a while and we can check out the "fishes" in the tank on the way in and out.

Today I got to the gym less than motivated because my body aches so bad. Once I got started though it was an entirely different story. I LOVE working legs because I can feel myself getting stronger and stronger in the things that I do during my workout and throughout daily life. So here is my leg session from today:


I have terrible hand-writing so here it is...
45 SECONDS JUMP ROPE

SMITH MACHINE
WEIGHTED PLIE SQUATS W/RAISED HEELS
LEG PRESS W/CALF RAISES

BOX JUMPS
SINGLE-LEG ELEVATED SQUATS
WEIGHTED STEP-UPS

STEP-BACK LUNGES W/KNEE-UPS
LEG CURLS
LEG EXTENSIONS

I WARMED UP WITH 3 X 45 SECOND BOUTS OF JUMPING ROPE. THAN PERFORMED EACH OF THE ABOVE SETS 3 TIMES.

I WROTE IT SLIGHTLY DIFFERENTLY THAN I DID IT! REGARDLESS OF THE ORDER IT WAS GREAT! MY MEMORY IS NOT SO GOOD :)

Start Small, Finish Big

This morning I intended to go for a light 3-mile run but that didn't quite happen. When I was getting ready to walk out the door my son was practically begging to go with me. Of course, I caved and got the jogging stroller out of the basement so I could take him with me.

You might think that was a positive thing because it would increase resistance and add weight to my run. Yes, that's all great but the stroller does not steer well and it kills my shoulder and back! He was saying "mommyyyyyyyyy" practically the whole time which actually made the time fly a bit. We got back to the house and I was a sweaty mess.

Instead of jumping in the shower and getting something to eat I brought my son and the stroller into my house, asked my mom (who lives with us) to watch him and went for another run by myself! I didn't have my Garmin during my run so as my husband, son and I were coming back from the beach today (we walked up and down the boardwalk too!) we drove my route and found that I had ran an ADDITIONAL 5 miles! In total it actually came out to be about 8.3 miles. I haven't ran that distance, especially on NOT-FLAT roads, in quite some time but I felt so great physically and mentally.

What's funny is that my initial goal was to run at least 3 miles, that was my absolute minimum. After accomplishing my goal and realizing I still had time and energy to push out more I took full advantage. My point is this...set attainable goals and reach further. If you initially plan for more than you are capable for you could set yourself up for failure and disappointment. 

Benefits Of Balance

I swear I didn't put my son on this stability disk, he's just motivated super young!

My Healthy "Dessert"

I am going to share with you a meal that I eat almost every day, especially when I am craving something a little sweet. AND Not one bit of it is not good for you!

-1 individual-sized fruit-on-the-bottom Greek yogurt (only use the actual yogurt part, not the fruit. I promise that taste's good and has the fruity flavor)

-About 1 Tbsp chopped almond, walnuts or pecans (whatever you like!)

-Handful of some kind of crunchy, low-sugar cereal (I always use Kashi brands...or Kix :))

-Half of a banana, sliced

-About 1/4 cup raspberries, blueberries, strawberries (again, whatever you like!)

-Sprinkle of cinnamon

-Here's how to put it together: Mix the yogurt, fruit, cinnamon, and nuts until all ingredients are incorporated and PUT IT IN THE FREEZER for about 5-10 minutes. Make sure the bowl gets icy and the texture thickens up a bit. Throw the crunchy cereal in and eat up! It really is delicious and can get had throughout the day. I just find it really fills me up and satisfies my sweet tooth. If you need more sweetness, drizzle some Agave or honey over top.

I had some last night and took a picture....sorry....

ME: Before and After...

So, I guess it's about time I share with you my before and after story. I mean, before when I was a big, bloated pregnant woman and now! Here's a long story short (I down-played my food obsession when I had my little guy in my belly!)

During my 7-month pregnancy (my little guy was excited to get out into the world, his personality is too big to be cooped up!) I gained between 25-30 pounds. I can't imagine what that number would have been if I made it to 9 months!

I stayed very active throughout, in fact, I ran and won a 5K (for my age/gender group) when I was 5 months along! But I'm pretty sure my extreme cravings for boxed mac 'n cheese and chocolate cake were to blame! I was a always a chicken breast and egg whites kind of girl, but I absolutely hated both during the entire 7 months. I still ate veggies, fruit and lean protein but ate a bunch of junk on top of it.

The next thing I'm about to tell you might make you hate me, or maybe not believe me, but I assure you it's true. Ask anyone that knows me and they'll back me up. After I had my son I got back to my pre-pregnancy weight within 3 weeks! Yes, weeks!

I attribute my workouts before, during and after as well as jumping immediately back to a healthy food lifestyle to my success. Proudly, I am weighing in less than I did before I had my little guy AND am more toned and stronger.

(I'M NOT SURE WHY I'M POSING LIKE THIS...DON'T JUDGE!)

I love my body and am thankful for what it has done and what it can do when I take care of it!

Energy For Mommy And Son!

While my hubby and the older kiddos are away, my little Tyler gets to be a handful. I guess it's because he doesn't have extra people to interact with him and wear him down! With that said I was in dire need for a healthy and energizing dinner.

Farmer's Market Rice Bowl
-1 carrot, diced
-1/2 tomato, diced
-1/2 chopped green pepper
-1 shallot, diced
-1-2 cups fresh baby spinach
-1 clove garlic, diced
-2 tsp olive oil
-1 chicken breast
-1 cup cooked brown rice (I used leftover rice I had from the night before)
-1 tsp adobo powder

1. Slice chicken breast, horizontally, into 4 thin pieces. Place into plastic storage bag with 1 tsp olive oil and 1/2 tsp adodo powder. (preferably the night before so flavors can penetrate)
2. Heat pan over medium-high heat and cook chicken 4 minutes per side (let it get a nice browning on both sides then throw it in a 350 degree oven for 5 minutes to finish cooking...usually comes out juicier).
3. In the same pan, add the rest of the olive oil to saute pan, cook pepper and carrot for about 5 minutes. Add tomato, shallot, spinach and garlic and cook for another 3-4 minutes. Throw rice in for a few minutes to heat through...

Here it is with the chicken (and a side of Italian Pizza Bread)...

(Italian Pizza Bread...saute some spinach, shallots, tomatos, and garlic in olive oil. Add some Morning Star meat crumbles and heat through. While that's all cooking, break out your box of Healthy Heart Bisquick and mix up 1/3 cup with about 1 tbsp water or until it makes a slightly thick batter. Mix in any herbs you desire. Pour into greased 4x8 pan or larger if you want a thinner crust. Top with sauteed mixture. Cook for aout 22 minutes at 400 degrees.)

After our yummy dinner, Tyler and I went for a walk...well, he ran and I chased after him!

I took today off from working out (Sundays are my rest day) but I still had some energy from dinner so I pumped out a few incline push-ups on my countertop. Yes, doing them this way makes them easier, but it was just part of my "active rest"!

Sweat It Out?

I absolutely love a good sweat session because I feel that when I walk out of the gym, or up from my basement "gym", I had a great workout. But, what is actually happening when you sweat?

Some people believe that they are releasing impurities from their bodies. For example, I know some people who make it a point to have a workout the morning after drinking because they think it gets rid of the toxins. Others believe that if they are sick getting soaked with sweat is the best thing for them.

I have been in both positions...I've had nights out with a few drinks in me (who's counting?) and I have been sick to the point where I've convinced myself to try anything to feel better. But in actuality I never physically felt better after either.

From personal experience, I have found a great connection between physical activity and how I mentally cope with things. After working out in each scenario I am always happy that I made myself workout because of all the other benefits, but I am never felt "cleansed".

Here's my thought process on why. Your sweat glands are in your skin, not internal where these "toxins" are located. By sweating, you lose water weight, which in certain situations is a good thing, but those toxins are still inside. Being sick or recovering from a night after drinking is not one of those "certain situations" because your body is dehydrated already.

Soooo, bottom line, unless you downed tons of water sweating it out is not always best because it can be counter-productive. That's just my thoughts on it...

Wanna See Me Flax?

So how does one know when they eat enough Flax Seed?...I think when you find seeds throughout your house and car it's safe to say you consume enough! But why would one eat so much you ask? Umm, because it's like super food, duh! Tons of Fiber and Omega-3's to name the top reasons I eat it. Check out this link below to get a bit more motivation to put it in your shopping cart next time you make it to the grocery store.

http://www.womenfitness.net/benefits-flaxseed.htm

This is the kind that I keep in my fridge to put in almost EVERYTHING I cook/bake!

Staying Focused On My Dream

Since I'm fairly "new" to being a certified personal trainer, I decided to go to an interview at a gym and see if they would hire me and how it works there. I put in an application at a local chain gym and they called me 2 days later.

When I went in they gave me an offer to start immediately and would classify me as a level-3 (out of 4 levels) trainer. I felt pretty good about myself at that point! But comparing how the system works to what kind of compensation I'd be looking at I was baffled! Talk about a customer service job...what could be more customer dedicated than a personal trainer?! Yet, the gym takes more than half of what the customer is charged (and that's a hefty price!).

On top of all that, I feel like they get one over on the clients too. They don't really seem motivated by helping someone reach their fitness goals.

Long story short, I am glad to be going the direction that I am as an In-Home Personal Trainer. I get to work in different environments and really dedicate my efforts to my clients. If you are looking for major  body changes and are considering getting a trainer, be cautious and don't feel obligated to work with just any old trainer at your gym. There are many people out there that are knowledgable and motivated to help you!

1/2 and 1/2 Meatloaf

I am usually a chicken breast and turkey kind of meat-eater, but to please my family I buy 96% lean ground beef here and there. Today we had yet another busy day from early morning until now (9pm!) so I pulled the ground beef out and came up with a recipe that distracted me a bit from the fact that I was eating beef. With a love of meat-loaf, I thought what could be better! But here's how I mixed it up to make it healthier and give it tons of flavor...

1 CAN OF BLACK BEANS (drained, rinsed, and slightly smashed up)
1 tsp Olive Oil
1 Carrot, Diced
2 Cloves of Garlic, Minced
1 Small Onion, Diced
1 Celery Stalk
1 lb 96% Lean Ground Beef
1 Tbsp Worcestershire Sauce
1/4 cup Ketchup
1/4 cup Oats
1 egg (or 2 egg whites)

1.  Saute carrot, garlic and onion in olive oil. After 2-3 minutes, add beans and sauté for another 2-3 minutes. Then turn burner off.
2. Mix in diced celery and pour into a bowl to let cool.
3. Add in all other ingredients and mix well.
4. Transfer onto a cookie sheet lined with aluminum foil. Top with about 1 Tbsp of the ketchup (optional)
5. 350 degrees for about 40-50 minutes

Here's the final product...minus a nibble after I took it out of the oven! BTW, all the little ones enjoyed it too!

Workout That Makes You Want To Throw Up!

Don't be alarmed about the title of my post, you won't necessarily throw up...just have the urge to! On our way to Hershey Park, as I mentioned yesterday, I had a lot of time to write up some killer workout sessions that you can do with minimal equipment and in a short period of time. Check out below for the session I put myself through today (I will give you pictures very soon now that I got my new Mac!!...

Equipment Required:
Dumbbells (or homemade weights...water bottle with water and sand work good)

• Burpees
• Split Squat w/Lateral Raises 
• Tricep Push-ups 
• Reverse Crunch
• Around-The-Clock Push-ups...go all the way around in one direction (second set you'll go the opposite direction)
• Deadlift, Reverse Curl, Squat, Over-head Press Combo
• Warrior 3 w/Kickbacks
• Elbow-Knee Touches

-Perform 10-15 reps of each exercise (and each side if applicable)

-Beginners, aim for completing entire session 1-2 times; If you're experienced, go for 3-4 sets

This alone kicked my butt, but I then followed it up with box jumps, pull-ups, rows, triceps push-downs, and calf raises! Looking at the list of my workout I can't help but think "damn, I'm small but mighty!"

Motivated To Blog About Fitness...Really Because I Had Too Much Expresso!

Alright people, tonight I may cut it short because it's been a long day but expect much more from me tomorrow! I had a lot of time on my hands during our long drive today; my husband and I took the older kids, ages 6 and 4, to Hershey Park.

Let me back-track a bit about how the day started. I set my alarm for 630am so I could take our 18-month-old with me for a run outside. My intention was to get up right before he did (he usually wakes around then) so I could prepare his sippy and breakfast and get the jogging stroller out. Well, 7am came around then 715am and he was still sleeping so I got up early for no reason! Since we were on a time crunch (wanted to leave for Hershey by 9 since it's over 2 hours away) I went out by myself for a strong 5-mile run.

When I got back I got ready, made breakfast and we got on the road at our scheduled time. We got back a few minutes ago at 10pm so I'm sure you can imagine how exhausted we all must be (mentally too because we had to deal with the whining and crying due to excessive sleepiness from Alana!). But she's so cute so it's ok!

Our first stop was the wave pool. I am not a cold-anything person so the freezing water sucked, but I have to say I felt confident in my bikini so it was all good. The kids were laughing and giggling which made the experience even better. Being in a bikini and taking a picture in one are two different things, but I took one for the team to capture this great memory! BTW-the guy that got stuck in our picture is not my hubby...James is behind the camera taking the picture. :) See the next photo down for a picture of my hubby/BFF!

The last thing I'll let you know about my day is that I did not eat entirely clean. I was at Hershey so of course I HAD to eat some chocolate. But I did great with keeping it balanced by having salads, chicken and lots of water. Plus, if you haven't been to Hershey before, let me fill you in on how crazy hilly it is. Good thing I love the feeling of burning glutes! My coffee high is wearing off so I think it's shower-time and bed-time. I have a few great workouts I wrote up during our journey that I can't wait to share with you tomorrow. Oh, and coming soon, I will be posting exercise pictures and videos!! Goodnight!

Realization

 (The boys: Jacob and Tyler) Today was a very interesting and enlightening day. My husband, James, and I took our little trio to the Cape May County Zoo and witnessed an...ecclectic...bunch of people.

I admit that I bake cookies (the batch from last night was delish!), cakes, and cupcakes for my family but you must also know that I provide nutritious and balanced meals throughout just about every day. In fact, the eldest usually eats his veggies before anything else on his plate and will mostly select a piece of fruit as a snack!

So anyway, back to my point. At the zoo there were way too many obese kids to count even if I had 10 hands to count on! Every single one of those unknowing children had overweight or obese parents so it really was no surprise. I literally felt sick to my stomach seeing these defensless kids who had no idea what the destructive path their parents put them on will do to them in the years to come.

This post is basically for me to BEG that if you have kids PLEASE realize how important it is to feed them well and get them active! If you don't care about yourself, fine, some people just won't change. But your children have no idea what's happening to their bodies, what kind of discrimination and teasing they will face, and what diseases they are guaranteed to get because of being overweight.

Sneaky, sneaky

Anyone who has ever tried "Amanda's Cookies" knows I can whip up a mean batch and they usually ask for more! I've only given my secret recipe out to a select few (I have to admit I am still upset that I gave it out). Anyway! About 930 tonight I decided to make some cookies with a couple minor, and healthy, substitutions to see if my family notices tomorrow when we take them on our trip to the Cape May Zoo. The original recipe is NOT healthy what-so-ever so I'm hoping this goes well. I can't give you my recipe but I can tell you I snuck in cinnamon, oats, DARK chocolate and used 1 egg white & 1 egg instead of 2 eggs. Until the taste test...

Mix-It-Up Quickie Workout

As a busy lady myself, I understand that every minute is valuable. I also understand how important good health is and that part of good health is being fit. So here's a workout for you that addresses each:

1.       REAR-LUNGE W/KNEE-UP (10 EACH SIDE): Step back into a lunge. As you bring your foot forward, pull your knee up towards your chest. Repeat on other side.

2.       PLANK (30 SECONDS): Hold yourself up on elbows and toes.

3.       CHAIR W/CURL AND OVER-HEAD PRESS: Squat down into a chair position and hold yourself while curling weights to shoulders, twist wrists and press weights overhead.

4.       ELBOW-KNEE TOUCHES (10 EACH SIDE): Stand with hands behind head. Bring right knee up to side to touch right elbow. Repeat on other side.

5.       SIDE-LUNGE W/OVER-HEAD CLAP (10 EACH SIDE): Stand with arms raised to shoudler height, palms facing up. Step right leg out to the side and bring hands together above head.

6.       SIT-UP TOE TOUCHES: Lay on back with legs spread as far as you can. Sit up and reach right hand to left toes. Lay back and reach left hand to right toes. Repeat.

7.       WARRIOR 3 W/DONKEY KICK AND POSTERIOR DELT RAISE (10 EACH SIDE): Balance yourself on left leg, extend right leg behind you and arms at shoulder height. Pull right leg in to your chest and bring extended arms in front of you. Perform entire motion 10 times, repeat on other side.

8.       30 SECONDS PLYO JACKS: Variation of jumping jacks. As you swing your arms above your head, bring legs out to side and come down into a squat. Spring back up into starting position.

• KEEP THE PACE QUICK THROUGHOUT--ONE SET ONLY TAKES ABOUT 5-7 MINUTES!!!!
• COMPLETE 3 SETS FOR A QUICK AND EFFECTIVE FULL-BODY WORKOUT!
• CUT DOWN TO 2 SETS IF YOU’RE NOT THERE YET.
• IF YOU NEED MORE CHALLENGE, INCREASE YOUR REPS TO 15.
• IF THAT’S NOT ENOUGH, USE HEAVIER WEIGHTS!
• THIS WORKOUT CAN BE ADJUSTED IN MANY DIFFERENT WAYS TO SUIT YOUR ABILITY.

**TIP- IF YOU DON’T HAVE WEIGHTS AT HOME, OBTAIN 2 DISPOSABLE WATER BOTTLES AND FILL WITH SAND. IF IT’S TOO LIGHT, ADD WATER. IF IT’S TOO HEAVY, DUMP SOME OF THE SAND. **

A Few Extra Steps

Yes, I am that person who parks in the spot the furthest from the store I'm going to! Every step counts people!

Post Workout Pic

I am a pretty modest person but my recent workout changes have given me a little more confidence. Here's my result from keeping a fresh workout!

Training Tory: DAY 2

So yesterday was DAY 2 of training Tory. I didn't forget to blog, I was too sore to walk to the computer! I get so motivated when working with people that I begin to perform the exercises (when asked by my client), but yesterday was slightly different because I had already worked legs during my workout. I'm pretty sure it was the Plyo-Jacks, Plie Squats and Walking Lunges that got me! Next Tuesday (we train on Tuesday and Thursday) I think I will just motivate verbally!

180 Calorie Energy Snack

 Here's a prime example of how you can include a mix of healthy and tasty treats that are energizing AND cheap! I bought a bag of pretzels (sometimes I buy this cheap $2 bag and sometimes a more health-conscious whole grain $3-$4 bag), a bag of dark chocolate covered raisins ($2.50) and a can of unsalted almonds ($3.50) = $8. I divided it into five 180-calorie snack bags to throw in my purse/diaper bag (pictured), two 2-cup containers for my husband to take to work, my son and I snacked as I was dividing it up and I still have a bunch left over as snacks for the house! $8 goes a loooong way without hitting up the fast food drive-through!

So What It's Wheat?

First things first: one calorie = one calorie! Before I continue, let me explain that my use of the word "wheat" is interchangable with other healthy versions of naughty foods (eg sweet potatoes instead of whtie potatoes).

Now, here's my point. Wheat foods have the same or more calories as their "white" counterparts. Yes, wheat and whole grains have exponential health benefits but we're talking calories here.

If ones intent is to maintain or lose weight, you must maintain a calorie intake that matches your goal. This sounds much like common sense, but forgive me for sounding cliche, common sense isn't common!

Here's my bit of advice. Take it or leave it.

Begin to write down everything you eat (including tastes and nibbles). This sounds harder than it is because you really only have to do it for a few days. I would include maybe Friday through Monday so you're getting weekdays and weekends to see where you're going overboard. I also recommend including the times you eat and how you felt. (7am because you were following the rules to eat first thing in the morning, and then 8am because...hmmm, not sure why). This will help you face the realism that you are eating too much, too often, or both!

If you want to lost weight, you have to stick to the rule of burning more than you eat. You have to cut out/burn off 3,500 calories a week to lose 1lb! This is where eating the healthier versions of foods helps. If you eat that sweet potatoe instead of the white potatoe you won't become ravenous in another hour and have to eat again. The healthier options have more fiber, protein, and "good" carbs. Another option is still eating what you love, white potatoes in sticking with my example, but eating less and then incorporating a more water-dense food. When I eat the "bad" white potatoe, I will usually only eat about half and then have a big salad with cucumbers, celery, and cherry tomatoes on the side. This keeps me satisfied and increases my nutrient intake all while keeping calories low.

By now I think  you get my point. Sorry to make a short story long, but I've heard way too often people complain that they eat healthy and don't lose weight. Again, one calorie = one calorie...and 3,500 calories = 3,500 calories!

Monkey See, Monkey Do

After my son, Tyler, and I got home from grocery shopping he took his sippy cup and went to watch Disney Jr. Mid-putting everything away, he came out to the kitchen to terrorize me. In an effort to keep him from climbing in the fridge I turned the radio on and he began to dance away. Not only was he wiggling his hips and hoppy around, but he began performing an action quite similar to a well-formed squat. My first thought was my son has a better workout form than some people at my gym! Secondly, I thought, he learned this from me! Yes, I admit, I dance around the house but only to make my little ones laugh and have fun. So here's my bottom line, kids learn more than you think from the people they are around the most. I am fortunate to be able to be fit and healthy AND that my 18-month-old son is already following in my foot-steps!

Workout With Tory: DAY 1

The other day, if you recall, I had mentioned that Tory and I had agreed to begin a workout regimen for her to build muscle tone and strength. She confessed that prior to her sister's wedding she became a cardio queen and dropped 30 pounds! Very impressive! However, she did not incorporate any type of resistance training so her efforts resulted in dropped weight, but nothing tightened up. Knowing that she is a dedicated person and that she can handle my "encouraging" personality we decided to get started on a program that would help her reach her goals. Training with me twice a week and incorporating self-paced cardio, no less than 30 minutes/3 days a week. She has a few physical issues that we have to work around, but that's perfectly common.

Although she does want to lose weight, our primary focus is toning and tightening. I do believe in a healthy weight, but I also feel it is important to love how you look and feel.

Plan For the UN-Expected...

I am a creature of habit. I love to have a list to follow every day so I can feel accomplishment. Every night I sit down for a few minutes and jot everything down that I want to get done the next day and apply a time-line to it. I start early, around 0630, because my 18-month-old likes to be my alarm clock. Well, today was different. We had bad thunder storms last night that kept everyone awake. That, coupled with my husband closing our door and the kids door all the way, made me sleep in. The older kids slept later because they were up late because of the storm and I didn't hear my son singing and jibber-jabbering (I love made up words). Instead of getting everyone feed and out the door by 0745 to the gym so I can get the older ones to camp on time, that's about when we all woke up! I initially felt irritated, but I planned for this! I let us all chill around the house until time for camp, brought them and then brought my son with me to the gym and still back before his naptime or time to pick the kids up! I was definitely more rushed, but I got all my morning "chores" done and felt much more relaxed the rest of the day.

Bottom Line: I knew in advance what I would do if I faced this situation. Having a plan allowed me to stay calm so I didn't freak out on the kids, and allowed me to get a great workout in. It definitely helped that I had a prepared 30-minute blast session ready for times like this!

What's Your Workout Threshold?

As I'm on my 40 minute drive to school this morning my mind began wondering about what holds people back from attaining their physical goals. I must admit, this comes after being the creepy person in the gym that checks out others during their workout! But I promise it's only because I am very interested to see the variety of workouts, forms, and techniques. Well, my "research" made me come to the conclusion that three thresholds exist: FEAR, PAIN, and INJURY. While, obviously, you want to stay away from the injury threshold, many stay away from the pain threshold out of fear, thus, never experiencing "no pain, no gain". I say to those people, push past your fear and make it hurt a little so you can see results.

It's a Mind Game

Do you know anyone who has a quote, or commonly referred to as, mantra, that they use as self-motivation? Or perhaps you use one yourself? I know I do! I am a firm believer that ones physical abilities are strongly tied to motivation. I have one that has pushed me through hard workouts for several years, although slightly lengthy and proud. Here it is: "Anything you can do, I can do better; I can do anything better than you"! I mainly use it when I run and am not in the mood. As I repeat it in my mind over and over I have found that it almost puts me in a competition mode. Even though I am just going on a run myself, it makes me think that I am racing and trying to be better then my opponent. May be cheesy, but it works for me!

WHAT MANTRA DO YOU USE?

The Story Of Tory! ;)

Tory is the name of the woman who is just starting to train with me. Actually, we just conducted an assessment of her abilities and limitations today! She self-proclaimed her lack of flexibility, leg and core strength, but lucky for her this won't last long! Despite my attempt at humor in my rhyming title, the efforts I put forth to help Tory become fit will be nothing but serious and focused. This coming Tuesday she won't know what hit her: this will be DAY 1! A weigh-in, non-modest picture taking and a ballz to the wall session will be a great start to the next several weeks!

Proud Parent Accomplishment

So my 18-month-old son completely stopped eating meat and veggies out of the blue. No warning signs at all, just loved them one day and hated them the next. I was devastated! As a very healthy eater, I almost cried when he threw the chicken breast and broccoli on the floor. I even broke down and tried nuggets and the ever popular hotdogs but he hated them too! I asked the doc and she said to just keep giving it to him. Well, I did but I got to the point where I was tired of cleaning up slops of food all the time so I re-strategized. He loves bread in all forms and the rest of my family loves Pillsbury Crescent Rolls so I bought some, made the below mixture, put it on the dough, rolled them up and cooked as suggested on the package. Result was 100% success! He yummed 3 up right away!

Bet you're wondering what I put in them, huh? I won't keep it a secret...

Minced chicken
Chick peas
Spinach
Tomatoes
Wheat Germ
Flax Seed
Parmesan Cheese
Olive Oil

The crescent rolls come in a package of 8 so you can either put them in the fridge for a couple days or see if this tactic works for the rest of the family!