NurtiFit Lust

Ability is what you're capable of doing. Motivation determines what you do. Attitude determine how well you do it. Start somewhere and you shall suceed!

Month 4 has Arrived! Do You Have Resolutions?

on January 1, 2013

Happy New Year Folks!

It is that time of the year again that everyone chooses a resolution and attempts to make it last to the end. I want you to keep this in mind when you are making your resolution. Resolutions are only dreams unless you succeed at them. To succeed at it means you set a goal and were dedicated enough to achieve that goal. So why not turn your dreams into goals and really stick to your guns with this one and see it all the way through? If you need help, help is always out there, just remember take the time to ask and listen. I will be here to make sure you obtain that goal!

With that, tell me about your fitness and nutrition journey. How successful have you been in the last three months? How are you feeling? Almost half way to your goals? What about that special day?  Weigh yourself and take your measurements, by now you definitely should notice some changes. If you haven’t noticed any changes do feel free to speak with me and let me adjust your plan so that we can keep you committed and meet your goals. But really, you should be congratulating yourself; you doing it and sticking to it.

Month 4!

This month will definitely be a good improvement in challenging your strength and endurance. We will keep your cardio activity going at 40 minutes three times a week. How are you doing endurance and heart rate wise? Getting a good sweat? If not, try picking up your pace and getting a longer distance in or improving your intervals by decreasing your rest time and increasing your speed time. Just some ideas; but, you really need to make use of your cardio activity. Remember you cannot see all the hard work you’re making towards your muscles and toning if you don’t uncover it with losing the fat sitting on top.

As far as the toning exercises for the first two weeks in month four, increase them! You will be doing 3 sets of 15 abdominal exercises, 3 sets of 15 pushups, and 3 sets of 15 squats. You also will be doing 3 sets of 15 bicep curls and 3 sets of 15 triceps kickbacks. Then introduce your last exercise; 2 sets of 10 chest presses.

How To

Chest Press:

Instead of push-ups you can try the chest press with weights. Lie face-up on a bench, with knees bent or feet on the floor, spine relaxed. Press a body bar or free weights from your chest toward the ceiling. Extend your arms but don’t lock the elbows, and move slowly in both directions, keeping shoulder blades on the bench. For an extra challenge, do the chest press with your head and upper back on an exercise ball.

Not bad for the start of the New Year and into month four of your program is it? I sure hope not, but if you are struggling and need any questions answered or different ideas for workouts, again I am here to help, get at me! 🙂

Alright now for some recipes! Now that the holiday season is over, time to straighten our cupboards, refrigerators, and bellies back out.


In a hurry? How about a healthy warm cookie to start your day. Yes that is right a cookie. Check this out! In a microwave-safe bowl, combine ½ cup oats, ¼ cup liquid egg whites, 1 ½ tbsp. brown sugar or honey, 1 ½ tbsp. whole wheat flour (or flour substitute), ½ tsp. vanilla extract, ½ tsp. baking powder, 2 tbsp. raisins (cran-raisins or any other dried fruit you desire), and cinnamon to taste. Flatten half the mixture into the bottom of the bowl and microwave for 45 seconds. Pop cookie out of the bowl and repeat with second half of mixture. Pair it with hot tea or coffee and your good to go!

Not thinking cookie is best idea for breakfast? Try this. Combine ¼ cup quick-cooking oats and ¼ cup pumpkin puree in a microwave-safe bowl. Cover with plastic wrap and nuke for 20 seconds. Let sit for 10 minutes. Meanwhile, combine ½ cup plain nonfat yogurt (greek if desired), 2 tbsp. honey, 1 tsp. lemon zest, and 2 tbsp. sliced almonds in a separate bowl. Stir yogurt mixture into the oat mixture and enjoy. You may also add fresh fruit on top and pair with your hot tea or coffee!


This is an easy yet satisfying lunch idea. Combine 2 tbsp. nonfat plain Greek yogurt and ¼ tbsp. curry powder. Add ½ cup roasted chicken (diced), 1/8 cup red onion (diced), ¼ cup grapes (halved), and 1 tbsp. cilantro (chopped). Serve atop a large handful mixed greens. Not a fan of curry? Add whatever seasoning suits your taste buds and you are good to go! This is an easy one to prep for your week of on the go lunches by the way!


Though, this time of the year it can be tough to get fresh salmon, it still is a good idea to add fish into your diet once a week or couple of weeks. Plus a good way to switch up the meal options you are preparing weekly! Try this out for a change. Preheat the broiler and combine ½ tbsp. honey with ½ tsp. soy sauce (aim for the less sodium one). Season 1 5-oz. salmon filet with salt and pepper and broil for five minutes. Drizzle with honey-soy sauce and broil an additional 2-5 minutes. Serve with microwaveable rice, quinoa, wild rice, or sweet potatoes and your mixed veggies!

Ahh, my favorite time of the blog, besides knowing how you all are doing, our own recipes time with Kylan and I!

Alright over the holidays we made all kinds of goodies including gingerbread people! Here is Kylan working really hard on his very own gingerbread person!

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While he was doing that I prepared crispy chicken. That included breading some chicken breasts with savory seasonings, whole wheat flour and egg whites.


Later I decided to make a sandwich out of the prepared crispy chicken breasts, pairing it with a couple slices of ham and avocado! It was yummy, even Kylan enjoyed it!

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A common thing around our house is snacks. Here is a very simple but healthy snack that Kylan put together himself, of course I did help with the cutting and preparing but he decided on the food options himself. I say it was a good plate full of energy foods! He certainly is learning quickly!


As a treat once and a while, Kylan gets to prepare his own pizza, exactly how he wants it. His new favorite is duck sausage and ham with tomato sauce and of course cheese! At least he gets a good helping of lean protein, right?!

Then back to the baking part of our holiday season. Here we made special spice cake cupcakes! It was a blast to make then, and even better, knowing they turned out a success!

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Who doesn’t enjoy breakfast at any time of the day? Well one of Kylan’s favorite breakfasts has to be homemade French toast with frozen strawberries melted on top and eggs. Oh yes, Bentley (our pup) doesn’t mind breakfast anytime either!

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Finally, for a Christmas party we put together just enough appetizers to fill your belly up, yet making you want more!

Here are portabella stuffed mushrooms with crab, lobster, cream cheese, pepper, garlic, and parmesan cheese. (This picture was taken before they were baked.)


Easy homemade chip or vegetable dip made of cream cheese, fresh garlic, pepper, and cottage cheese. Seriously, you will want to eat the whole bowl if you tried it!


And we also made deviled eggs. I am not a fan so I forgot to take a picture! Lol! But it was a success and well worth our time to make people and their tummies happy!

Alright, so does that catch you up a bit in the kitchen world of Kylan and I? I sure hope so, until next time, keep your goals in success mode and your minds in dedication mode! Remember I am around to help with your resolution needs!


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