NurtiFit Lust

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Last Two Weeks of Month 4! And Weekly Recipes!!

Good Afternoon!

How is everyone? Lately around here, in Washington, it has been a wintery scene out of a picture book. Frosty mornings and beautiful, blue, sunny, skies during the day; can’t treasure it enough I tell ya!

Alright, enough of the chit-chat, how about with discuss how month four is going. Are you easing back into this program after the holidays or are you feeling like those Christmas cookies you just should have said no to? It is ok, that is the past, and you do not live there. So, keep moving forward step by step and realize your goals are within reach if you just keep your mind in determination mode and surround yourself with everyone’s positive motivation.  As far as training goes, here is the last two weeks of month 4:

For the remainder of this month, keep up on the 40 minutes of cardio activity three times a week and continue with the same toning exercises. That means 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 increase your chest presses to 2 sets of 15.

Are you keeping track of all this? I sure hope so. Having something to glance at to see how far you have come is a comforting reason to keep going; it also is nice to know that you are changing the person you are into one healthy and confident person.

So now I did want to share a quick side note on something I saw the other day and wanted to share with you. So, have any of you tried lemon water, lemon juice, or just plain lemons? I am sure you all have, so I wanted to remind you why you should include this in your diet every day, even if it is as simple as waking up and drinking a warm glass of water with lemon juice squeezed in it!

Lemon juice is well known for its antioxidants and anti-cancer properties in the centuries past. It also, helps with several of these great uses:

  • Your immune system will thank you for the boost you will get
  • Your digestive system will also thank you for aiding it in the right direction
  • Your brain will thank you for the increased concentration
  • Had a long night out with friends or taking a lot of supplements? You better believe it will help your liver and kidneys
  • Ah yes, your hunger will thank you, it suppresses appetite
  • Your good ol’ ticker will jump for joy as it aids in preventing heart failure
  • Nasty cut? Well it helps wounds to heal faster
  • Need a clean out of toxins? Well it helps the body to remove toxins
  • Speaking of toxins, have an infection? Just like the toxins and wound healing, it helps fight infections
  • In cold/flu season? You better believe that it helps in the cough and cold department
  • What about asthma? Yep, it helps with that too
  • It also can help those struggling with nausea, vomiting, and travel sickness
  • How about those stubborn annoying acne problems, yep it aids in that too
  • And finally, how about the shine and strength to your hair, it helps with that too

So you see, something simple as lemon juice in warm water right when you wake up or lemon juice in your water during lunch can deliver numerous benefits you cannot just simply pass up!

I also wanted to throw in a quick workout just to keep you all on your toes and trying new things. How about some body weight exercises for every body part?

Try this 2-4 times through with high reps 25-50. If you can, do it for time, GO HARD OR GO HOME!

  • Push-Ups
  • Star Jumps
  • Bicycle Crunches
  • Pull-Ups
  • Bridge
  • Plank Twists

Don’t forget to keep your water and towel handy; AND DON’T FORGET TO BREATHE!

Alright, now that you have some nutrition information and a workout installed in your brain, let’s carry on to my favorite part of the blog. Weekly recipes and what Kylan and I have been up to!

Breakfast:

This recipe is kind of out of the ordinary; for a breakfast item, but take a walk on the wild side and try it anyway! Combine ¼ cup nonfat Greek yogurt, 1 tbsp. white wine vinegar, and ½ tsp. caraway seeds in a small bowl. Toss together ¼ cup diced pineapple, ½ shredded carrot, a couple sliced and diced pieces of ham and ¼ head Napa cabbage, thinly sliced. Dress vegetables with the yogurt mixture and roll up in a whole-wheat wrap.

Lunch:

Hungry for a sustaining lunch idea? This one certainly will give you the energy to continue your day along with curing that hungry tummy you have groaning. Preheat the broiler and bring a small pot of water to a boil. Add ¼ lb. chopped asparagus and ½ cup orzoto the pot. After 3 minutes, remove only the asparagus and continue cooking orzo according to package instructions. While orzo cooks, season 5 oz. salmon filet with salt and pepper (or other desired seasonings) and broil for 5 minutes, or until opaque throughout. Meanwhile, whisk together ½ oz. crumbled feta, ¼ tbsp. chopped dill, ½ tbsp. lemon juice, ½ tsp. olive oil, and pepper (or other seasonings) to taste. Flake the fish and toss together all ingredients. Yum!

Dinner:

This is a quick and easy dinner idea, I know many of you have very busy schedules and sometimes it’s nice to only take a few minutes to throw something together. Cook 1 serving corkscrew pasta according to package instructions. In a bowl, combine ½ tbsp. balsamic vinegar, ½ tbsp. olive oil, and 1/8 tsp. celery salt. Stir in ½ can flaked white tuna, 1 chopped scallion, and ¼ cup halved grape tomatoes. Drain the pasta, rinse with cold water, and toss with the tuna mixture. See.. Quick and easy yet protein packed. You may also toss in a cup full or two of frozen veggie mix while cooking the pasta.

Ok folks! The time is now! Here is what Kylan and I have been up to!

First, as usual, we have our prep-cook nights. These two dishes where delicious chicken dishes with simple ingredients found just in the refrigerator. On the left is chicken breasts topped with pepper, garlic, fresh mini apples and drizzled with a little apple juice and lemon.

The second dish was pork chops topped with carrot slices, fresh cherry tomatoes, a can of roasted garlic diced tomatoes, pepper and again drizzled with a little apple juice.  They both turned out very moist and yummy! Kylan approved!

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This is one of Kylan and I snacks we tend to have before bedtime. A mix of cottage cheese, egg whites, tuna, cucumbers, sweet peppers and drizzled with honey. It definitely is a good night time snack for refueling; sweet and a little spicy.

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Take a time out for this sweet and cute little man showing up his mommy with his skills in the weight training department!

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And, sometimes you just got to take time for a big breakfast sandwich or a breakfast mini burrito with strawberries! Mmmmm!

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And finally, don’t forget to add lots of color to your diet. Check out this delish salad! Spring mix, sweet peppers, mixed veggies, broccoli, apple and a little cranberry dressing!

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Month 4 has Arrived! Do You Have Resolutions?

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.

Breakfast:

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!

Lunch:

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!

Dinner:

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.

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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!

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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.)

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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!

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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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Happy Holidays Y’all; End of December Wrap Up!

Happy Holidays y’all!

Hey! It has been a while since I have blogged but have no fear I have not forgot about you all! Just a wee bit busy! I think it is ‘Tis the Season for that right? Anyway I wanted to check up on how everyone is doing with their programs and healthy choices this month. Feeling good about your decisions and workouts? If so-so it is ok, you have the rest of the month to get back on track and hit full speed into the new year. So with that, here are just a few tips for the rest of this month. I apologize for being late on week three, but finish strong with week four!

Now, for the third and fourth week of month three you will be keeping your 40 minutes of cardio activity three times a week, but again increasing your toning exercises. This means 3 sets of 10 abdominal exercises, 3 sets of 10 push-ups, and 2 sets of 10 squats. You also will add on a couple new toning exercises these last two weeks of month three. They include 2 sets of 10 bicep curls and 2 sets of 10 triceps kickbacks. These I do prefer you to have your hand weights ready.

How To

Biceps Curls:

Position two dumbbells to sides, palms facing in, arms straight. With elbows to sides, raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder. Lower to original position and repeat with opposite arm. Continue to alternate between sides. Or you may choose to turn the palms towards each other and lift and lower the weights creating a Hammer Curl; which also works the biceps along with the rest of your arm and shoulders.

Triceps Kickbacks:

Hold a weight in both hands and bend over until your torso is at a 45-degree angle or parallel to the floor. Bend the knees if needed and keep the abs engaged to protect the lower back. Begin the movement by bending the arms and pulling the elbows up to torso level. Holding that position, straighten the arms out behind you, squeezing the triceps muscles. Bend the arms back to starting position and repeat.

How does that sound? Pretty simple, you just are adding a couple additional moves to your weight training and cardio workouts. I hope that you are enjoying this program and as always if you have any questions let me know! Thank you y’all!

Ok, let’s catch up on some nutrition now. During the holidays it can be tricky and tough to fight the temptations around you but do not forget to check out the tips that rippednfit.com have for you to help keep your mind, body, and goals on track!

http://www.rippednfit.com/nutrition/5-ways-to-stay-fit-while-attending-holiday-parties/

http://www.rippednfit.com/nutrition/5-tips-for-a-successful-cheat-meal/

http://www.rippednfit.com/everything-else/6-ways-to-stay-fit-during-the-winter/

Did you check out those links or the website? Well you should, it will help steer you in right direction for holiday parties, cheat meals you may cave into, and staying fit during the winter days!

Now, as far as what we have been up to.. Let’s check out Kylan and I’s kitchen adventures in last couple of weeks!

Earlier this month we decided that a picnic under the Christmas tree was a must so I put together a big ol’ meal together of shrimp, mixed veggies, avocado and spring mix salad for me and mini corndogs, biscuit, grapes and carrots for lil man to enjoy. Of course, Bentley was patiently waiting for some leftovers or accidental droppings 🙂

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Of course, prep cooking was in the works and yes again it was bbq’ing in the rain and wind. But we had it handled and under control! A plate of pork chops, a plate of steaks, and a dish of eggplant and roasted tomatoes. Yum!

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I have to throw this photo in because its so cute and Kylan definitely loves getting his “beast-mode” on everywhere we go! We were hanging out at our favorite local spot: Lake Cassidy!

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Wandering through the grocery store one day, Kylan decided with his strong muscles and all, he would grab a young turkey and we would bake it later that night. He was very proud! We used simple spices, apples, lemons, olive oil and threw it in the oven for a slow roast all day! It turned out wonderful!

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One of my favorite winter “warm me up” drinks, is simply putting a dash of cinnamon on top of my coffee and a splash of chocolate milk! Just the smell just warms my soul!

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We also had made a little breakfast for dinner one night. Kylan loves his egg sandwiches so I threw together a grilled cheese, egg, duck sausage and pickle sandwich together. And like a big boy he definitely gobbled it all up!

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Don’t forget that sometimes throwing something together is a great way to add all your veggies and protiens together quickly; an example, a stir fry! Here are two of  my versions!

First is a simple red sauce with noodles, meatballs, and mixed veggies, plus a couple simple spices.

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Second is a massive veggie attack meal! Throw together as many veggies as u can in a dish and top it with simple spices and a can or two of diced tomatoes, and you have a great dish to top your chicken breast or even brown rice!

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Well that is just the start to what we have been up to! Check out my next blog for more recipes, tips, workouts, and FUN! Thank you guys; don’t be shy to ask me for help on anything! Happy Holidays!

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When Life Gives you Mud; you Play in it!

So I have to share what a fun extra activity I added to my run around the town I live in today. I have been working on building my lower half of my body, and since I enjoy my long runs a bit too much sometimes, I needed to spice them up to gain the muscle I need so desperately in my lower half.

For about a month now I have been exploring different ways to spice up my runs; including and not limited to, adding hill sprints (and not just little hills, we are talking hills your car needs help going up.. lol), timed sprints, and even muddy dirt mounds that you don’t even know if you’re supposed to be trampling around in. Yes, folks today I took my run up a notch and got down and dirty. I think the tough mudder folks would be proud.  To explain, there is a construction site that is about 8 miles from my house that I decided to make my running route based around it and then back home. I also aimed for my own personal speed record on my run too; yes, I succeeded at that too.

So back to the muddy dirt mounds, once I reached them I planned out my attack plan and took a deep breath and went for it. The First mound I came across was a toughie; let’s say plastic covered dirt mounds are not too friendly when covered in rain water. I ate it a couple times but I managed to make it up and down a few times before I noticed I was pretty visible to the construction crew working a block away.

That didn’t stop me from putting on another attack plan and running up, down, left and right on the dirt mounds less visible for anyone to catch me trampling on. I managed a few spills, yet completed my attempted goal. As I ran out of the dirt mound area and headed back home, I realized that doing something fun and different was completely worth it because being covered in liquid awesome (sweat) was exactly how I enjoy my “me” time. It does however make me think; maybe, just maybe I could have Kylan join me on my back in the backpack. Hmm. I could see it now, “Mom! Go faster; you need to four wheel me!”

Here are a few pictures I took to share with you all!

 

 

I also wanted to share quickly a few recipe ideas for smoothies and shakes. Because I enjoy one after every go around with my Beastly workouts! Hehe!

Here was today’s Protein Shake. I mixed my new favorite addiction, COCONUT ALMOND MILK, with mangoes, ice and of course my vanilla whey protein.

Another good one is blending your choice of milk, a scoop of rolled oats, cranberries or raisins, cinnamon, ice and vanilla protein. It ends up tasting like a oatmeal raisin or cranberry cookie. You can add walnuts for a little healthy crunch.

Also, who doesn’t like peanut butter? Try blending your choice of milk (chocolate is great for a Reeses effect), a good spoonful of peanut butter, ice and vanilla (or even chocolate) protein powder. And if you are daring enough, try it with milk, peanut butter, strawberries (or raspberries), ice and vanilla protein powder. Yes I call that a yummy PB & J shake.

Of course you can come up with tons of different flavors that suit you just right. The best way is just to try something you like, like a favor candy bar flavor or a favor dessert flavor and try to mimic it the best and healthiest way possible. I have a very creative mind, so if you have a flavor you want to know how to make, just ask I am pretty sure I have tried it or made it before. J Stay healthy and strong my friends!

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When You Feel Like Giving Up, Remember Why You Held on for so Long in the First Place.

Good afternoon ladies and gentlemen. I would like to take the time to write a little blog on DISCOURAGEMENT. It’s a powerful emotion that can suck every ounce of positivity out of your mind, body and soul and usually is occurring when something doesn’t happen in the way you may be expecting or wishing. I personally have struggled with this emotion a few times over the last month, yes, I am human too. Though I do think I am superwoman, like most multitasked women out there, even without the red cape attached to our backs. For example, you have taken on a healthier lifestyle by eating better and getting your workouts in, but instead of feeling better about yourself you get frustrated because the scale simply isn’t responding in your favor. Or another example, you work very hard on a task in your job and hope to receive good results such as a rise in your salary or a promotion, but instead you are simply given another project to work on. What you hoped for didn’t happen and as a result, discouragement sets in.

This is a common thing people and it leads to making you wonder if your goals are attainable or just whispers in the wind. You start to question your talents and capabilities and wonder if you will ever succeed at anything. Discouragement can be extremely damaging for your confidence if you do not handle it in the correctly and quickly. After all nobody likes a “Negative Nancy.”

In order to grab ahold of your discouragement, you must see and sense your discouragement clearly rather than try to push it aside and deny its existence. It is never comfortable to feel such emotions, but seeing and sensing your discouragement and accepting it is an important stage in order to work through it. Denying your discouragement will only allow it to burn deeper with in you and grow to an unwanted nightmare. Trust me, this last month I couldn’t figure out what was really bugging me, and once I nailed down what I was running from; in a sense, I was able to tell myself that the negativity had to go and I needed to trust in myself to come up with my own succeeding path.

Now that you have acknowledged the discouragement you are feeling, you have got to consider whether the time frame you set yourself is unrealistic rather than the goal itself. Yes, folks a huge part in discouragement is the fact that we set these time frames on everything we do and sometimes whether we want it or not, timing isn’t everything. We often become too impatient for things to happen which in return makes us hate to wait for the things we want the most. Tell me you haven’t been down that road, because I have several times. As humans we tend to believe that events should be happening more quickly than they really are and in return discouragement to sets in. The key is now, is to remind yourself that no goal is unrealistic, only the time frames we set. So, don’t let discouragement become a daily occurrence and crush your confidence and drive. Simply allow it to come, diminish and then remind yourself why you started your goal in the first place and tackle that goal again with a clear and positive heart, mind, body and soul. You need to always believe that your goal is achievable and that it is impossible to fail. If you keep repeating this to yourself, you will soon feel a sense of security proving without any doubt that your goal will happen in time.

Remember ladies and gentlemen, it is completely important to be dedicated to your goal and show it, as well as yourself, the respect and effort it deserves. Also, keep the motivation burning in your soul and wake up each morning by having  a positive quote or saying taped to your alarm clock or mirror in your bathroom or even stuck to your steering wheel;  this will also help you deal with discouragement and ultimately lead you to success.

I would like to leave you with a few quotes I found very encouraging. It’s your time to shine ladies and gentlemen, do not let anyone or anything stand in your pathway to success, not even yourself. You must believe in you, after all you are the reason you have a dream or a goal.

 

“It doesn’t matter who you are, where you come from. The ability to triumph begins with you. Always.”

~ Oprah Winfrey

 

“Champions keep playing until they get it right.”

~ Billie Jean King

“Trust yourself. You know more than you think you do.”

~ Benjamin Spock

 

“The gem cannot be polished without friction, nor man perfected without trials.”

~ Chinese proverb

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Your Weekly Recipes, Plus a Bonus! Top Most Nutritious Holiday Foods!

Good afternoon folks! How have the first couple of weeks of month two doing for you fitness journey butt-kickers? Hopefully everyone is getting that this program is easy to follow and you’re getting some great results. Yes, I know it’s that time of the year but I do want you to stay focused and determined to reach your goals. It can be tough and it can be a weakness with all the holiday goodies around but I have a few ideas for you to simply follow along with and realize you can have a great holiday season, even in moderation! The moderation part only applies to the food and drinks otherwise go all out crazy for the holidays and enjoy this fun time of the year! It certainly is my son Kylan and I’s favorite time of the year, especially the month of December. Kylan’s birthday, the snow days, the holiday songs, the decorations, the tree and yes that big old Santa and reindeer day! Honestly, it’s just one good feeling month that everyone really gets into the spirit and shows it, no matter what religion they believe in or what’s going on in their lives. The kindness and smiles are simply priceless this time of the year! Anyway, on to the top most nutritious holiday foods you must not skimp out on!

  1. Cranberries: The antioxidant and anti-bacterial properties of the cranberry are recognized in improving cardiovascular health and possibly offering protection against certain cancers. They are naturally tart, but if you add a fresh orange or fresh apples, they can be sweeten up perfectly for that Turkey you are roasting or added on top of your oatmeal.
  2. Speaking of turkey, turkey is part of many holiday celebrations. It is high in protein and a source of iron, B vitamins, zinc and potassium. The white breast meat is lower in fat than the dark meat and the skin. Just make sure you bake it or smoke it verses deep frying it! And there are always leftovers to enjoy on sandwiches or as meals for the next few days.
  3. Along with the turkey comes potatoes and gravy. If you can choose sweet potatoes. The sweet potato is a very good source of dietary fiber, potassium, vitamin A and C and calcium. It can be baked, pureed or roasted with other vegetables. Skip out on the brown sugar or marshmallows and either add a little butter or some olive oil and black pepper or other spices of your choice.
  4. Of course, there is always that green bean casserole, but sometimes that can be packed with way too much, umm should we say love? Anyway reach for some Brussels sprouts instead. Those little sprouts are low in calories but rich in omega-3 fatty acids, vitamins C and K, and potassium. Steamed or stir fried, you can dress them up with crispy cooked bacon or pancetta or toss with a dressing of olive oil and balsamic vinegar. Don’t worry, you can still have your green beans, just try to have them tossed with olive oil and spices to protect the fact that they are too highly nutritious.  They are considered an excellent source of vitamin C, vitamin K , manganese, vitamin A, dietary fiber, potassium, and folate. They are also rich in the antioxidant vitamin C, which may protect against the development of cancer, heart disease, as well as helps to boost the immune system.
  5. Your Christmas ham: Though, it has been thought to be an unhealthy food, ham is rich in monounsaturated fatty acids like oleic acid which helps to increase good cholesterol and decreases bad cholesterol that causes the buildup of plaques in the arteries that leads to a stroke or heart attacks. Welcome back Christmas ham!
  6. Drinks to warm up with! Cocoa and fresh cider. Chocoholics, rejoice! Yes, eating small amounts of chocolate, as in a serving, lowers blood pressure and in turn may lower your risk of stroke or coronary heart disease. Of course, choose wisely. Choose dark chocolate containing at least 70 percent cocoa solids. Those contain higher levels of the antioxidant flavonoids responsible for its health benefits, like helping lower LDL (bad cholesterol) and increase HDL (good cholesterol). And for the fresh cider, you can’t go wrong with freshly squeezed apples. Apple cider or apple juice can reduce the risk of heart disease and the antioxidants called flavonoids in apples also inhibit the growth of certain types of cancer cells. Not bad to warm your soul with?!

Alright, there you have it a few tips to keep in mind during the holidays, of course I do have to point out to stay away from the eggnog, social drinks, and sweets that grandma makes and all the other fun holiday goodies. Of course it will be a tough task but if you must give in do not panic, but enjoy it. Savor it and truly be happy you did. The less you are tempted the easier it is to stay away, after all you won’t crave it as the temptation fades.

Now as promised my weekly recipe ideas for breakfast, lunch and dinner. And of course the recipes that Kylan and I came up with to share with you all. I hope you are enjoying the holiday season and are more than determined to continue your fitness journey. Don’t be afraid to ask questions as well as share your tips and ideas with me. Thank you for all your support and I am very pleased with the goals many of you are reaching. Keep it up!

Breakfast: Preheat the broiler. Microwave 2 slices turkey bacon for 30-60 seconds or until crispy and crumble once cooked. Spread 1 tbsp. low-fat ricotta on 1 whole-wheat tortilla. Top with ¼ cup sliced strawberries and/or blueberries and the bacon. Broil 5 minutes or until fruit softens and begins to caramelize. This makes a fun and delicious breakfast pizza.

Lunch: Grab 1 sweet potato and with a fork poke holes in 4 to 5 times. Microwave on a paper towel or on a microwave-safe plate for 4 to 5 minutes. Split open lengthwise and top with 2 tbsp. nonfat Greek yogurt, 1 tsp. honey, and a pinch of cinnamon. Not going for a sweet lunch? Top with guacamole, shredded chicken and drizzle with olive oil and a few of your favorite spices.

Dinner: Preheat the oven to 425 degrees. In a small ovenproof pan, heat ½ tbsp. olive oil over high heat. Add ¼ lb. ground turkey, ½ tsp. curry powder or other preferred spices, and 1/8 cup grated onion and cook until the turkey is no longer pink, about 3 to 4 minutes. Meanwhile, beat together 2 eggs and 1/8 cup milk. Add the egg mixture to the pan, lower the heat to medium-high, and cook 2 minutes or until eggs begin to set. Transfer to the oven and cook until the eggs set, about 5 minutes. Enjoy either by itself or with steamed veggies of your choice or on top of a bed of baby spinach.

Now, for the final piece to this blog. The recipes from Kylan and I!

First off its never to cold to bbq! So we decide to bbq some steaks and pork chops.

   

Then, per Kylan’s request we enjoyed some yummy eggs and toast for breakfast. Of course I chose a different way to have my eggs; on a sandwich with some salmon, guacamole, spinach and tomato. Yes you get creative when refueling your body, even if it doesn’t look appealing. Kylan just ate his up with his raspberry jelly toast. 🙂

  

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And the Runway Pictures Have Arrived!

Good morning y’all! If you have been following along, yesterday I posted “photo booth” pictures from the Gary Manuel Aveda Show I did with Jade. I am happy to announce that quoted from her, ” I did get my grade it was 100% Yayyy! 🙂 Thank you so much for helping me get that grade.” So I am proud and pleased; such a fun experience and so proud that my lil man got to experience it with me! 🙂 Ok, ok, here are some of the runway pictures. Don’t forget to check out the rest of the models!

http://www.facebook.com/#!/media/set/?set=a.10152185064125697.915237.87842610696&type=1

Eyes are closed, but shows great eye shadow blending! haha! And here is the wonderful team that created this jungle look! Again thank you Jade!!

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Hiking? Try this next time!

Good evening! A few of you have been asking me about what I do for training during my hikes. I have a few suggestions to make, but other than that it is very basic and simple.

First off, pick a relatively easy hike, one that does have some incline to it but you can still manage to get a good footing on it, without falling. What I mean by this is, like the Lime Kiln Trail, it’s a seven mile trail roundtrip. I love to run it, and no you don’t have to run your desired trail but I do. Also, it can be a great speed interval trail too, just make sure you are familiar with your desired trail and have a good sense on when to sprint and when not too.

On the Lime Kiln Trail there are plenty of great hills, which you can decide to do walking lunges all the way up or down, or just keep a steady jogging pace; up to you. If you really are up for it on the hills, try walking or jogging on just the balls of your feet and really pushing up on your calves.

Also on this trail there are some great almost level straight pathways that are great for picking up your pace and really pushing yourself on speed training. But, do keep focused on where your feet are going, and watch out for holes, mud, water, etc. anything to throw you off balance.

You may also choose to incorporate a little fun like burpees which I love doing, and try and challenge yourself to 100 burpees during that 7 mile run/jog/ fast pace walk. Don’t like burpees? Well then try some squats with just your body weight or even some jab, cross, hook, uppercuts. Aim for 12-15 reps each time you stop and preform these exercises.

The whole point of the hike is to break a sweat and really get a good cardio workout in. You can try numerous exercises to get your body going and tone it up the same time. Just use your bodyweight and get moving. It is fun and well worth it!

Don’t forget to share your ideas and tips with me! Thank you so much!! Stay tuned!

Oh and the pictures below show me running the trail for round one, speed intervals, and round 2 I did 125 burpees. Felt awesome!

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October 1st 2012 Your Journey has begun!

Welcome to your first month of your new journey to proper health nutrition and fitness. What are your goals? Do you have your journal ready? Have you got your workout gear all ready? Have you dissected your kitchen and sat down to figure out your nutrition meal planning? Do you have any questions?

Let’s begin with your nutrition needs. Did you follow my blog this morning about nutrition meal planning? Have you written down your daily calories and subtracted 500 calories for your weight loss goal? How about added 500 calories for building muscle and toning up? How about your protein, carbohydrates and fat calories and grams? If you are having trouble with this part please feel free to message me your stats (height, weight, and goal) plus your email and I can help you figure all this out. Easy peasy!

Once, that is written down, tackle the nutrition meal planning. I am going to give examples for someone in the 1500 calories a day range. Remember yours will and can be different. This is only a general idea.

Breakfast (350 or less calories)
• 1 cup oatmeal topped with 1/4 cup nonfat plain yogurt and 1/2 cup berries + 12 oz. nonfat latte = 349 calories
• Egg and Cheese Sandwich (1 egg on a whole-wheat English muffin with 1 oz. slice of low-fat cheese) + 1/2 cup diced mango = 308 calories
• Breakfast Taco (1 scrambled egg, 1/4 cup salsa, 1/4 cup shredded low-fat Cheddar on a 6-inch corn tortilla) + 12 oz. nonfat latte = 319 calories
• 1/2 whole-wheat bagel with 1 Tbsp. reduced-fat cream cheese and 1 oz. ham + 1 cup honeydew melon + 1 cup nonfat milk = 337 calories
• 1 1/2 cups whole-grain cereal with 1 cup nonfat milk + 1 medium banana = 345 calories
• Whole-wheat English muffin with 1 Tbsp. peanut butter + 6 oz. nonfat plain yogurt + 1/2 cup diced papaya = 350 calories

Lunch (400 calories or less)
• One slice whole-wheat bread, toasted with 1/2 oz. Cheddar and 2 slices tomatoes + 1 1/2 cups black bean soup = 362 calories
• Tuna Sandwich (2 slices multigrain bread, 1/2 cup tuna salad made with 2 tsp. low-fat mayonnaise; lettuce, tomato) + 1 peach = 327 calories
• Grilled Chicken Sandwich (whole-wheat roll + 3 oz. grilled chicken breast + 1oz. reduced-fat Swiss cheese, lettuce, tomato, 2 tsp. low-fat mayonnaise) + 1/2 cup diced watermelon = 373 calories
• Bean Burrito (8-inch whole-wheat tortilla, 1/4 cup nonfat refried beans, 1/4 cup salsa, 2 oz. low-fat Cheddar cheese) + small salad (1 cup lettuce, 1/2 cup veggies, 2 Tbsp. reduced-fat Ranch dressing) = 393 calories
• Grilled Salmon Caesar Wrap (8-inch whole-wheat tortilla + 3 oz. grilled salmon, 3/4 cup shredded romaine, 2 tsp. low-calorie Caesar dressing) + 1/2 cup grapes = 393 calories
• Greek Salad with chicken (2 cups greens + 1/3 cup each diced bell peppers, tomatoes and onions + 1/4 cup feta + 3 oz. cooked chicken breast, 4 kalamata olives + 2 Tbsp. low-calorie vinagrette) = 400 calories

Snacks (250 calories or less)
• 1 small apple, 12 almonds + ice water with lemon = 170 calories
• 1 cup baby carrots + 1/4 cup hummus = 157 calories
• 1 cup strawberries + 2 Tbsp. non-fat plain yogurt = 70 calories
• 1 cup cantaloupe + 2 small gingersnaps = 113 calories
• 1/2 cup nonfat cottage cheese + 1/2 cup fresh mandarin oranges = 122 calories
• Hard-boiled egg, sliced, on 1 slice whole-wheat toast with 2 tsp. Dijon mustard = 141 calories
• 1 small apple + 1 Tbsp. natural creamy peanut butter = 172 calories

For Snacks under 100calories check out this article: http://www.rippednfit.com/nutrition/10-fresh-snacks-under-100-calories/

Dinner (500 calories or less) **pair them with side dishes to complete 500 calories for some
Classic Turkey Parmesan (410 calories)
http://www.jennieo.com/recipes/206-Classic-Turkey-Parmesan
Turkey Stuffed Peppers (340 calories)
http://www.jennieo.com/recipes/434-Confetti-Turkey-Stuffed-Peppers
Turkey Chili Nachos (380 calories)
http://www.jennieo.com/recipes/557-Turkey-Chili-Nachos
Bistro Flank Steak Sandwich (287 calories)
http://www.eatingwell.com/recipes/bistro_flank_steak_sandwich.html
Seared Chicken with Apricot Sauce (252 calories)
http://www.eatingwell.com/nutrition_health/weight_loss_diet_plans/diet_meal_plans/500_calorie_dinners_30_minute_dinners?page=14

This is just a start for y’all. I will be posting weekly meal plans and recipes to keep your minds and hands busy in the kitchen. Of course, feel free to share your ideas with me and search the internet too! Again the above was intended for 1500 calories a day, adjust it to your needs and frequency of meals. You can choose to eat 3 meals a day or 6 meals a day, just as long as you are hitting your calorie needs then you should be able to stay on track. Sound good?

Also, don’t forget the blogs I have previously posted about nutrition and planning. https://kylansfitnessmom.wordpress.com/2012/09/22/before-you-plan-out-your-new-diet/
https://kylansfitnessmom.wordpress.com/2012/09/26/nutrition-planning-part-2/

Now, the beginner workout for month one! This is extremely important to understand, if you are a non-active person and just starting out this is the program for you. U must understand that. If you already are very active and need to lose just a few pounds left and tone up, I have a different plan for you. Just ask 🙂 Check out my next blog for workout guide! Thank You!!

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Final Nutrition Meal Planning; Whip Out your Math Skills!

Ok, folks. The time has come and I would like your help in customizing your own dietary needs. Grab your journal and follow along with me here in this blog to help you understand better how you are going to succeed in the nutrition meal planning of your journey. I can help with any questions you have and each week help with recipes too. Don’t panic and remember to ask questions. Oh and each month as I present a new monthly program for the next nine months (you can chose 6months if you want, or even less if you are more advanced. Just let me know and I can send you a more advanced program) we will review your journals and I will answer any questions you have. So are your pencils ready?

One thing you need to keep in mind is the habits you have now need to be broken. Like I mentioned before in my nutrition blogs, take a look at your kitchen, deep with in it, and take out the reasons you’re unhealthy and not achieving your goals now. Yes, this is a hard process but after month three when the habit is formed in your mind and body, you will thank yourself. Now, when writing a nutrition plan can help you stay focused and less distracted from your original goal. It gives you a clear focus point and sort of “slaps your hand” when you reach for those sweets (Halloween is coming) and Cheetos!

First thing first, figure out how many calories you need to eat each day to maintain your weight. A good way to tell is to multiple your weight in pounds by 13 being an inactive male, 15 being an active male, 10 being an inactive female and 12 being an active female to determine how many calories you should consume each day. Write down your calorie goals in your journal and keep it close to you daily. If you need help I can help you with this, again just let me know.

Now, that you have your daily calories figured you, you need to sit down with the goals you have in mind and subtract calories (if trying to lose weight) or add calories (if trying to build muscle and tone up). Take this in consideration when subtracting or adding, about 3,500 calories equal one pound of fat! So you would begin by subtracting or adding about 500 calories daily to your calories you need daily to maintain. (Yes, those calories you found out from above paragraph.) This all means that your will lose or gain up to one pound a week. Shocking? Not really, what will be shocking is the end result and staying focused and determined. So please keep that in mind the whole time you are going through this program. If you don’t however lose or gain at least, yes at least, one pound again please let me know and we can review your nutrition and training program and figure it out together.

Now that you have the daily calories needed and an idea of what you need to gain or lose, what is next? How do you know what to eat? Do you eat tons of protein to produce more muscle? Cut all your carbs to lose that weight? What about fat, do you switch to all nonfat foods? I have some simple answers for you about each of these questions. Remember I want to make this simple and easy to understand, the rest of it is up to how hard you work for it in the kitchen and in your workouts. Let’s talk protein first. Try and eat between 10% and 35% of your daily calories from protein. Since I am trying to build muscle for example, my protein daily is the biggest percent of my diet being at 180g daily. Sounds like a lot huh? Well my muscles need it. How to figure out what you need is simple. Take your weight in pounds divided by 2.2 = weight in kg. Then take your weight in kg x 0.8-1.8(0.8 if you are healthy, 1.0 if you need to lose weight, 1.8 if you are building muscle or have any stress related illness or pregnant) gm/kg = protein gm. Once you have this number take your daily calorie needs (from above) and multiply it by the percent you will eat (between 10% and 30%, remember 10% would be the lower end of the scale for losing weight and 30% for building muscle. I would start with 20% as your best bet, then customize it later on.), and you will get calories from protein. Since 1 gram of protein = 4 calories, divide protein calories by four: to get the grams of protein per day. Does that make sense? Any questions please feel free to let me know and I again can help you! Just don’t be afraid to ask. Now that the math is done, sit down and write down healthy sources of protein you can include in your diet, skinless poultry, fish, nuts, seeds and low-fat dairy products.

What about carbs you ask? Well, it’s back to the drawing table on this one. Keep in mind that this all needs to be based on good carbs, including oatmeal, sweet potatoes, fruits, vegetables, ect. All your complex carbs that fuel your body not slow it down. Try to get between 45 and 65 percent of your daily calories from carbohydrates. Begin again with the daily calories you need (figured out in the beginning of this article) and divide that number in half. That’s how many calories should come from carbohydrates. Each gram of carbohydrate has four calories, so divide the number from the first step by four. This number is equal to the amount of carbohydrates in grams you need each day. Just to be clear, here is an example. A person who eats approximately 2,000 calories per day should take in about 250 grams of carbohydrates (2,000 divided by 2 = 1,000 and 1,000 divided by 4 = 250). Make Sense? If not, I can help.

Now that you have your daily calorie needs, your protein needs, and your carbohydrate needs, let’s tackle everyone’s favorite; fat. To begin to determine how many grams of fat you should consume in a day is to multiply the number of total calories you should eat each day by 0.3. The result is how many calories should come from fat. Divide this result by nine to determine about how many grams of total fat you should aim for each day. Simple enough isn’t it? Please log everything in your journal so you can refer to it daily.

Ok, so now that you have had a lesson in math, concentrate on those three staples to either losing or gain weight for the first few months. Keep it simple and structured. After a while I will get into fiber, cholesterol, and any other questions you may have. Planning ahead can help you avoid making poor nutrition choices, like running out for fast food when you could have planned and packed a healthy lunch. So follow with me weekly for recipes and easy ways to stay on track. And if I haven’t mentioned it before, if you need, consult with your doctor before beginning any new nutrition plan, particularly if you have a previously diagnosed medical condition. I am not a doctor, I just am here to help you on your journey and make it one successful one! Please don’t forget to share your ideas and tips with me! That even means your transformation pictures and stories, so I can blog and shares your success in healthiness and happiness. Thank you!

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