All About Fitness+Wellness

Moved again! :)

2010-04-10T20:09:00.002-04:00

Hi bloggers!
I've moved yet again to a brand new blog...

come check me out here: http://cardiopizza.wordpress.com/

I've MOVED!

2009-12-04T12:13:00.001-05:00

Check out the new site: http://thebalancedway.wordpress.com/

I'm able to better organize my posts over there....makes the blog easier to read to find information....see you there! :)

Milk

2009-12-03T15:54:00.001-05:00

I love milk.

Ever since I was young I've loved milk, especially in cereal. It's a great food, not only taste-wise, but health wise. A lil' power food I like to call it:)

There are so many types of milk out on the market today that I like to buy different ones from time to time to switch it up!

I still love my trusted regular ol' 2% milk (not a skim milk fan, ick), but I typically stick to soy milk. No reason other than the taste! I am a big soy fan!

So what brands are the best?

Here is how I rate the milks I've tried on a scale of 1-10 (1 being gross and 10 being phenomenal)

Silk Soy Milk, Original Plain:

I enjoy plain soy milk, and Silk makes a good one. It's especially in good cereal. It has just enough flavor to also drink by itself. I give this one an 8.

Silk Soy Milk, Light Plain:

This is the lighter version of the original. It's not as good though, not as much flavor. I give this one a 7.

Silk Soy Milk, Light Vanilla:

This one is ok. Not the best vanilla milk out there, but it's decent. I like the original flavor better. This one gets a 6.5.

Silk Soy Milk, Chocolate:

Delicious:) Chocolate anything usually good! It gets an 8.

8th Continent Soy Milk, Plain:

This is my least favorite brand. Although it has the least amount of calories (60), it has an odd flavor. This gets a 6. This milk is best for smoothies.

8th Continent Soy Milk, Light Vanilla:

I give this 6 as well. It's just OK.

Soy Slender, Vanilla:

This is my #1 pick for best tasting. It's outstanding in my opinion! Please try it! The only downside is that it's more pricey...darn! This gets a 10!

Soy Slender, Chocolate:

Heavenly...this gets a 10! This brand is great in coffee too!

Almond Milk, Original, Chocolate, andVanilla:

Definitely has a lot of flavor and I love this by itself and in cereal. I give all flavors an 8.5!

Store Brand Soy Milk, Original:

Store brands are not so bad and can even save you money. I've tried brands from Walmart and Winn Dixie. I give both of them a 7.

What type of milk is your favorite?

Happy Belated Thanksgiving!

2009-12-01T15:47:00.001-05:00

Hi Everyone!

I'm still here!

This happens every year! The holidays consume me and my computer time takes a back seat...I really do not mind though, I feel it's healthy to take a break from the internet and focus on what's important during the holidays: being with loved ones:)

I've also been busy as I've added a new member to my lil' family here in Georgia....meet Sophia, my new pup!

I found her at a gas station just wiggling her little tail at anyone who would give her attention...I am such a dog lover and could not bare the thought of leaving her without an owner, so I asked the gas station attendants working if they knew who she belonged too and they had no idea. So, I took her in my car and brought her to the Humane Society. I told them if no one claimed her to call me.

A week later they called and said if I didn't want her they'd probably put her down...way to lay the guilt on me, huh? Of course I couldn't let that happen, so I adopted her.

Lucky for me, her and Boo (my other dog) instantly bonded and are great buddies. It's definitely hectic though in an apartment with no yard to let them run....but, we go for our walks and have fun playing inside!

Fitness-wise I took 9 days off. I take a long break like that typically a couple of times a year or as needed. I knew I needed a break as the thought of exercise was making me cringe! LOL! So, I enjoyed my time off and enjoyed all of the MANY Thanksgiving treats and goodies! I love the holidays!

How was your Thanksgiving???

Snack Bars

2009-11-18T15:39:00.005-05:00

You know, I rarely eat snack bars (or energy bars) but sometimes they are pretty convenient! And also tasty!

The reason I don't tend to eat them too much is because they can be pricey (when on a budget like I am), but from time to time they are a nice treat!

Here are some of my favorite ones....

CLIF BARS...I'm a big fan of these. They taste good too and have wonderful holiday flavors.

Here are the regualr cliff bars:

Holiday Flavors....yum!

Clif Bars tend to run about 250 calories which is a decent sized snack and around 10-12g of protein.

I also enjoy Clif Builder bars...you get much more protein in these VS regular Clif bars.

Builder bars come in great flavors! I love the Cookies N' Cream

Calories are around 270 with a higher fat content VS regular Clif Bars and higher protein

PowerBar makes a good high protein bar called "Pure Protein Plus". Has great flavors to choose from!

These bars are around 300 calories with 20+ grams of protein. Makes a great snack!

Luna bars are another brand I like with fun flavors like "smores" and "caramel nut brownie"....mm!

These bars are around 180 calories and about 8-10g of protein.

And lastly I enjoy Detour Bars and Snickers (both the candy bar and the energy bar!) Marathon Nutrition Bars

Detour Bars taste really good in my opinion! Calories are close to 200.

I like the "Marathon Nutrition" bars for the added fiber:) Calories are around 200.

What bars do you enjoy?? Or do you make your own??

Daily Fitness + Wellness Motivation

2009-11-17T09:03:00.000-05:00

"Things turn out best for the people who make the best of the way things turn out."

-Art Linkletter

So true!

Have a wonderful day everyone!

Even More QUICK n' SIMPLE Recipes!

2009-11-13T15:53:00.003-05:00

Since entering the working world and no longer depending on my student loans, I've realized that I make very little money after I pay the many bills! Being a grown up has its perks, but man, can I please go back to college where I had no worries?!?

Sorry, went a bit off subject there LOL!

BUT, that brings me to my point of making quick, simple, and CHEAP recipes. I can't afford to go out to eat often. I typically go out only once per week. Twice if I am lucky! So most of the food I eat is what I cook and what I buy. Helps to stay on track with healthy eating though, that is for sure!

Here are a few more healthy n' quick recipes I've been munchin' on:

Avocado Jack Quesadilla

1 large whole wheat wrap
1/2 avocado
3 oz chicken
1 slice low fat pepper jack cheese
sliced onion
mushrooms
tomato

Sautee the chicken, mushrooms, onion and tomato in a pan. When done, put them on a separate place.
Next, place the wrap on the pan and add back the veggies and chicken. Top with avocado and cheese.
Place a cover over the pan to melt the cheese.
Once melted, fold the wrap in half.

I love avocados! Delicious and filled with lots of healthy fats!

Eat and enjoy! You can dip in some salsa too!

Pumpkin Pie Yogurt w/almonds

1 c plain yogurt
1/2 c pumpkin from the can
8 grams sugar free butterscotch pudding mix (about 1-2 tbsp)
Almonds
cinnamon

Mix all together...the butterscotch flavoring really makes it taste like pumpkin pie!

This is the canned pumpkin I buy!

Strawberry Vanilla Oatmeal

1/2 c dry oats -- 1 minute cooking oats
6 frozen strawberries
1/2 c vanilla almond milk (regular kind from the dairy section...not the unsweetened kind in the dry section)
2 sweeteners
cinnamon

Cook the oats for about 1-2 minutes. Add the strawberries and cook an additional minute.
Stir in cinnamon and sweetener. Top with 1/2 c milk.

Love the 1-minute oats!

I've been eating this every day along with some eggs (1 egg and 3 whites to be exact) for breakfast!

Pizza Bagels

Super easy recipe...and so good!

1 whole wheat bagel
Pasta or pizza sauce
Sliced onion
Mushrooms
Shredded mozarella cheese
Dry oregano

Heat oven to 400 degrees. Top bagel with sauce and add the veggies. Top with cheese and oregano. Cook about 10 minutes until cheese is melted.

It's like a giant bagel bite, only healthier:)

I used to eat a box of these every day after school growing up! Those were the days!

What quick and simple recipes do you like to make?

The Methods to my Madness

2009-11-11T10:58:00.001-05:00

Well, I don't think it's madness per say, but I do have methods to staying organized and on top of healthy eating each week!

Once per week I go shopping to stock up on the all of the essential items I use weekly:

Yogurt
Almond or Soy Milk
Eggs -- a good 3 dozen (I eat a lot of eggs!)
Chicken breast*
Ground Turkey *
Wraps*
Tuna
Fresh veggies
Fresh fruit
Frozen fruit
Canned items
Pasta
Rice
Potatoes
Cheese

*Items I buy in bulk and freeze so I always have them on stock!

About every other day I spend about 30 minutes in the morning or evening prepping food for the following couple of days.

Here is what I did today to prep food for today's meals and snacks:

1. I cooked up some chicken and spinach in a pan

I always cook my meat in olive oil...gives it wonderful flavor and provides a source of good fat!

2. I cook up my carbohydrate source, whether it be potatoes, rice, pasta, wraps, etc. Today it was potatoes! I just polked my fork into the taters a few times and microwaved about 3-4 minutes until tender. I season with garlic, salt and pepper

3. I put some cooked chicken, spinach and potato in a contatiner and top with some more olive oil and seasonings. This is lunch for today! I make extra to eat for tomorrow, so not much prep time for tomorrow's eats!

4.Snacks

Today I made my favorite fall snack - pumpkin yogurt! I combine 1 cup plain yogurt with 1/2 c pumpkin and add 1 tbsp of peanut butter to add some good fats to the meal to help keep me satisified until lunch. I mix it together with two sun crystal packets, cinnamon and pumpkin spice.

My afternoon snack today is Greek Yogurt, almonds, and some apples. They all come pre-packaged, so this was simple. I just placed it into my lunch bag!

5. Finally, I put it all in my really cool $2 lunch bag (camo colors!) from Target...I put an ice pack in there to keep things cool. I microwave my lunch in the break room.

And here's my little kitchen helper....

For dinner, I usually cook something after work...takes anywhere from 10 minutes to 30, depending on what I make! But I almost always keep it very simple!!

The key to eating healthy and planning healthy meals is time management. I save 30 minutes of my time before work to pack my lunch and snacks and I wouldn't have it any other way!

I don't feel like this means I am being disciplined, like some people may think who do not do this. For me, it's what I choose. I choose to eat healthfully and prepare my meals. It helps me stay fueled during the busy work week and allows me to have energy to exercise!

What tips do you have for prepping meals and staying on track with healthy eating??

Finding the Best Workout Clothes

2009-11-09T16:43:00.004-05:00

I live in workout clothes!

Literally....

Due to living and breathing fitness Monday - Friday (I manage a university fitness center) I wear workout attire daily.

That is certainly a perk in my book...no make up, no uncomfortable clothing or shoes...I live in sweats, spandex, and tank tops!

So, since this makes my weekly wardrobe, I make sure I am stocked on workout clothing.

The thing is though, I hate spending a lot of money (well, I like spending money, but I dont have much lol!) so I love finding bargains...

Here are my favorite places to find workout clothing:

1. TJ Max

I've told my boyfriend that I could live in a TJ Max...they have EVERYTHING and I love it! They espeically have great workout clothes and not to mention name brand clothing, which can be a plus. I've found fantastic Nike, Addidas, and Reebok brand workout clothes there for SO cheap! Make sure to check the 'clearance' rack for even cheaper prices. I actually shop here so frequently that I have their credit card so I can get the TJ Max rewards! :)

2. Target

Love Target! Another place I could live! They have great tanks and capris and always have such cute colors and combos.

3. Walmart

Every since I moved to my small town i've had to rely on my Super Walmart...and they actually have very cute workout clothes! I got tanktops for a buck and capri pants for 5 bucks...can't beat the prices there!

Here is what I am wearing....and the grand total for my outfit is....$6.00! (minus the shoes...I wish I could get a pair of $6.00 Sauconys lol) My tank top is from Walmart and the capris are randomly from Walgreens...who knew they sold workout clothes?! I went in for my prescription and came out with capris!

Monday's Outfit

Trying my best model pose of course;)

Tuesday's Outfit...same shirt in orange for $1.00 with $7.00 workout capris from Walmart

Thursday's Outfit

Nike pants from TJ Max for $19.99, Wal Mart tank for $7 and the blue hoodie was $3!

Friday's Outfit: Adidas workout pants for $9.99 at TJ Max...and I absolutely LOVE these pants, the material is soft yet snug enough for running and biking. The tank top is from Old Navy and I've had it for years! I imagine it was on clearance;)

Where do you buy your workout clothes??

Here are some tips on what kind of workout clothes to buy:

1. Choose pants or shorts based on the workout you'll be doing

2. Consider tops with similar material as the pants or shorts you choose. Fabric should consist of cotton or lycra and have moisture wick as well.

3. Well fitted shirts work best in most workout activities and some can even provide support for women

4. Select underclothes that are functional, especially for women. Again, choose cotton materials to better absorb moisture.

5. Buy clothing that flatters YOUR figure...for me personally, I find capris work best for my shape with a fitted shirt.

Quick N' Easy Recipes

2009-11-04T19:30:00.005-05:00

I thought i'd share what I've been snacking on lately...i've come up with some interesting concoctions:)

First, here is a picture of my dinner tonight, a pizza made on a wrap

It's super simple and takes zero brain power to make (my kinda meal!)

Large wrap
Tomato/pasta sauce
Mozzarella and pepper jack cheese
Mushrooms
Sliced Onions
Diced chicken

Place wrap on a piece of foil. Spread sauce on the entire wrap. Add veggies and chicken. Top with cheese. Bake at 425 degrees for about 10 minutes. It's VERY filling! And delicious! You can get as creative as you want with these pizzas, I love it!

Now this next concoction is one of the best "healthy" desserts (or snack) i've made in a while.

Super Chocolatey Delight

1/2 c cottage cheese (if you dont' like cottage cheese....please give it a try in this recipe, it really makes it delicious! And I really dislike cottage cheese, but blended with chocolate and goodness it's awesome!)
1/2 scoop chocolate peanut butter protein powder
1 tbsp peanut butter
1 jello pudding cup, chocolate or oreo flavor (ive done both, and they're equally amazing)

Blend everything in a blender or food processor...it really is a great snack or dessert!

Pumpkin Yogurt

I've been having this pumpkin snack pretty much every day for the past couple of weeks....as you already know, I just adore pumpkin!! It tastes great and it's great for you!

1 c plain yogurt
1/2 c pure pumpkin (from the can)
1 tbsp peanut butter
cinnamon
pumpkin pie spice
2 sun crystal sweeteners

mix all together....it turns pretty orange, but don't be afraid! It's delicious!

Tuna-Apple Wrap

Made this for lunch today...the sweet and salty combination from the apples and tuna made for a winning wrap!

Tuna salad:

1 serving tuna in water
1 tbsp mayo
1-2 tbsp plain yogurt
dill
ground pepper
chopped onion
chopped apples

mix all together

I placed the tuna salad on a wrap and topped with an ounce of feta cheese. The flavors worked very well together!

Do you have any snack concoctions that you'd like to share??? I'd love to hear some ideas! :)

Getting your Zzzz's

2009-11-03T09:18:00.003-05:00

Good Morning! Hope you all enjoyed a festive Halloween Weekend!

I'm the 50s gal!

I sure did enjoy my weekend in Florida....which is why I thought I'd blog about the importance of getting sleep and rest when trying to live a healthy, active lifestyle because, well, I didn't get much and I could definitely feel it yesterday getting back into the swing of things! ;)

Due to my party weekend I was very exhausted yesterday (Monday) and even took another day off from exericse (I usually take Saturday and Sunday off and get back at it on Monday). The thought of exercise just really made me cringe...do you ever feel like that?? It also had to do with the fact that I am extremely hormonal this week and very cranky...but that's a whole other story!

Exercise has become such a habit in my life (have been hitting the gym weekly on a consistent basis since I was 18) that I usually crave it and look forward to it. So when I have those feelings of dreading the gym, I know my body wants more rest. So I honor the request:)

I am one of those people who loves to be on a schedule. I time everything out! It may sound tedious, and maybe a bit neurotic (ok, more than a bit lol), but that's how my brain works! For the most part, I am always on time or early to things. I hate running late!

So when it comes to my sleep, I am the same way: I love my schedule!

I'm quite the morning person, and always have been. In high school I would wake up at 5:30am EVERY morning to shower, do my make up and curl my awful bangs with my big curling iron before I went to school (why didn't anyone tell me how hidious they were?! I could have saved some time for my sleep!) I also made sure to go to bed at 9:30pm at the latest because I knew that 8 hours of sleep would mean I was well rested. My body adapted to that amount of sleep, so when I would get less, I'd be exhausted.

Oh, and speaking of waking up early to get dressed and put make up on, I stopped doing that as soon as I went to college and adpoted the grubby look of sweats, messy hair, and no make up. I still look like that, but I manage to comb my hair. Hey, I work in a gym, I'm allowed to look like that and wear sweats to work:)

My body still runs on at least 8 hours. I prefer 9 or 10 and I actually get that much. I still go to bed around 9:30pm (no matter how dorky that makes me at 25!) and wake up around 7am. And for the most part, I feel very refreshed. I rarely use an alarm clock, as I naturally wake up at this time daily.

So, why is sleep important when it comes to our health?

The Harvard Women’s Health Watch suggests six reasons to get enough sleep:

Learning and memory: Sleep helps the brain commit new information to memory through a process called memory consolidation. In studies, people who’d slept after learning a task did better on tests later.
Metabolism and weight: Chronic sleep deprivation may cause weight gain by affecting the way our bodies process and store carbohydrates, and by altering levels of hormones that affect our appetite.
Safety: Sleep debt contributes to a greater tendency to fall asleep during the daytime. These lapses may cause falls and mistakes such as medical errors, air traffic mishaps, and road accidents.
Mood: Sleep loss may result in irritability, impatience, inability to concentrate, and moodiness. Too little sleep can also leave you too tired to do the things you like to do.
Cardiovascular health: Serious sleep disorders have been linked to hypertension, increased stress hormone levels, and irregular heartbeat.
Disease: Sleep deprivation alters immune function, including the activity of the body’s killer cells. Keeping up with sleep may also help fight cancer.

Also, getting enough sleep is crucial for those living very active lifestyles. It allows us to perform better (in sports or just working out at the gym) and it helps with the recovery of our muscles. It's crucial to not only get enough sleep, but to make sure you do have recovery days each week and even take a full week off from time to time. I typically take full weeks off on vacations, so I can fully enjoy relaxing!

Here are some common reasons why people have trouble sleeping, and yeah, there are plenty of em'!

Physical:

■Being overweight - your body has to work harder just to do everyday things

■Being underweight - your muscles aren't strong enough to do everyday things

■Doing too little and getting unfit

■Doing too much and tiring yourself out - If you carry on doing things, whether physical or mental, even when you feel tired, you may find it harder to recover, and get even more tired.

■Any illness can make you tired. They include:

■anaemia

■chronic infections

■cancer

■liver, heart or long-term chest problems

■diabetes or thyroid problems: hypothyroidism

■muscular: Myositis; Multiple sclerosis

■narcolepsy or sleep apnoea

■Treatments - serious operations on your abdomen or chest, medications like beta-blockers and strong painkillers and radiotherapy and chemotherapy

■Pregnancy and breast feeding

Psychological
■Worry or stress, especially if you can't see a way out of your problems.

■Depression tends to make you feel tired all the time, especially if you are waking too early in the morning

■Everyday difficulties – but even positive events, like moving home or getting married, can be exhausting.

■Emotional shock such as bad news, bereavement or the break up of a relationship

■Expecting too much of yourself – you find yourself repeatedly failing, feeling frustrated and tired.

■Habits – you sleep during the day, sleep too much or do too much then rest too much.

Life
■If your child doesn't sleep through the night, it can be really hard work just to keep going with the daily routine.

■Night work will often make you tired, especially if shifts are often changed.

So how can you get better sleep?

■Get some exercise, cut out caffeine and get back (if you need to) to a normal weight

■Plan your week and spread your chores so that you don’t get exhausted

■Put your worries and thoughts aside!!! Sleep is a time to relax, not a time to ponder and think about what you need to accomplish. Turn your brain off. If you are constantly worrying, try writing your worries and "to-dos" down on paper and tell yourself you will work on it when you wake up.

■If you have been tired for a long time, don't expect to be back to normal overnight. Take small steps and don't expect too much too soon. Any progress is good, however small it may seem at the time.

■Have a comfortable bedroom- not too hot, not too cold, not too noisy.

■Have a mattress that supports you properly.

■Have a consistent sleep schedule (try to go to bed around the same time and wake up at the same time)

What works for me personally is having a consistent sleep schedule, not drinking caffine in the afternoon, eating well balanced meals, staying at health body weight, controlling the amount of stress in my life, managing stress in productive ways, such as exercising, and knowing that when I go to bed it's a time to sleep, not a time to worry.

How are you sleeping these days?? Any tips you want to share on getting good sleep?

Happy Halloween!

2009-10-30T08:37:00.000-04:00

I love holidays, especially Halloween! I love to dress up every year (even though I don't trick or treat....sometimes I wish we could still do that as adults haha) and I just enjoy the fall weather!

I want to post up some Halloween Candy Eatin' tips!

This is from another blog friend of mine, Julie...she has a great blog and writes great articles...here is what she has to say about staying on track when you're surrounded by lots of Halloween goodies!

Maintaining Your Health Diet when Halloween Candy Hits

Check out Julie's "Peanut Butter Fingers" blog here, for some great healthy recipes and just an overall fun read!

I'm heading south this weekend and spending some time in St. Augustine with some friends, where I will definitely be indulging in some Halloween goodness! Everyone have a great Halloween weekend!

How many Calories do You Need?

2009-10-29T11:23:00.001-04:00

Today I thought I'd talk about calories and how much food we need based upon or weight, our activity levels, and goals. So think about what it is you are trying to accomplish (whether it be to maintain your weight with a healthy diet, or you may be trying to lose weight, or even gain weight).

The calorie is defined as the amount of heat it takes to raise the temperature of 1 gram of water to 1 degree Celsius.

Calories are such small units of measurement that nutrition scientists find it easier to express food in energy in 1000-calorie units called kilocalories (or kcal for short). So when you see the term calories on a food label, you are actually seeing kilocalories, but since the term calorie is commonly used in everyday life, we stick to that for the most part.

So how many do we need?

A good estimate of how many calories we need is to use your body weight and multiply it by certain numbers to come up with a calorie total.

Here are some estimate numbers:

To maintain your current weight: Take your body weight x 15

To lose weight: Take your body weight x 12

To gain weight: Take your body weight x 18

Now, like I mentioned above, these are estimates. Someone may very well be able to maintain their weight with higher calories or someone may have to lower the number from 12 to 10 or 11 to lose weight. Activity levels play a big role as well. An Olympic athlete who trains 4+ hours a day will obviously have a very high maintenance level. These estimates are just based on the average individual.

The key to figuring this out, especially if you want to lose or gain, is sticking to your diet plan and tracking your intake (measuring and weighing food) Also, you'll want to take measurements of your body to see progress.

So let's do an example. For instance, a person who is 150lbs wants to lose weight.

So this person should take their body weight, 150 x 12. This leaves them with 1800 calories/day to lose.

This is a fairly simple method to use. But remember, things usually need to be tweaked every so often. Typical and safe weight loss will be 1-2lbs per week. If you are a lot more overweight, you will probably see bigger drops of weight in the beginning and then a more slow, gradual loss. That is GOOD. You don't want to do a diet that preaches you will lose 10lbs a week. It's not maintainable. You need to do a diet that fits your lifestyle and it's something you will be able to maintain.

You also want to think about food choices, especially when dieting. Sure, technically a "calorie is a calorie" but when dieting one of the biggest challenges is facing hunger. Hunger will happen to those dieting, as you are eating less and your body needs to adjust. But, there are foods that can help decrease hunger feelings. For example, you wouldn't want to eat a donut or pop tart for breakfast...it will just make you hungry soon after!

So fill your plate with whole foods: your grains, vegetables, fruits, proteins, good fats. These foods will keep you fuller and give you more bang for your buck.

Another good tip is to not drop the fat in the diet. Fat actually keeps you feeling full. So incorporate healthy nuts or nutbutters, healthy oils such as olive oil, and avocado.

You want to also keep protein high, especially when dieting. So have some lean meats, fish, eggs, and dairy in the diet as well. Protein and fat are excellent NATURAL hunger suppressants.

And my most important tip is to adopt a LIFESTYLE and not a DIET

**A a little disclaimer: Keep in mind, I am not a registered dietician, so these are just ideas and basic advice. You will not see any type of meal plan written out. I am not authorized to do so. Please seek further information from a local registered dietician in your area**

My Daily Routine

2009-10-28T20:03:00.001-04:00

So what does my day typically look like?

Well, a regular Wednesday, like today, looks like this:

Up at 6am: Brush teeth, put contacts in, put workout clothes on, let Boo (my pup) out...grab keys and a water bottle and I am out the door to work.

6:30am-- Teach Spinning/Group Cycling class

7:30am -- Head back home, let Boo out again and go for a 20-30 minute walk (having a dog forces me to be more active, he's one hyper pup!!). I eat breakfast after that and chill for about an hour before I head back to work around 9am.

9:00am -- I work in my office at the Rec Center from about 9-12pm...I have a snack somewhere in there too;)

12:00pm -- Teach "Total Body Sculpt"

1:00pm -- Lunchtime! I usually head home and let Boo out and eat lunch at home

2:00pm -- I teach my academic class "Lifetime Fitness"

3:00pm -- More office work at the Rec until around 5pm...and have another snack sometime in the later afternoon

Not a bad gig I have! I really enjoy my work! I get to workout too, which is a definite plus!

I come home around 5pm, let Boo out again...run around with him as he is hyper when I get home! I fix dinner then I relax and watch TV or play on the computer. I sometimes also cook some things for the next day so I don't have to do too much in the morning.

How do your days look?

When do you fit in exercise or "me" time as I like to call it?

Daily Fitness + Wellness Motivation

2009-10-28T11:39:00.000-04:00

There are very few things in life that will capture your eye but very few will capture your heart. These are the ones worth keeping.

PASSION -- What is Yours?

Fitness Resources

2009-10-28T11:33:00.000-04:00

I want to share some of my favorite Fitness Sites/Resources

First up, for any instructors out there, I find www.turnstep.com a helpful site to view other instructors' ideas and classes. Great resource!

Next, www.cathe.com is wonderful! I love Cathe Friedrich, she's such an aerobic icon and a little powerhouse (Seriously, the woman is adorable!). She has a great website and if anyone is looking to workout at home, she has the best at-home-workouts in my opinion!

www.oxygenmag.com is a site I've been going to for 5 years. I frequent the message board daily and chat with other fitness-minded folks! I also have a monthly subscription to Oxygen Magazine.

http://www.stumptuous.com/ is a wonderful site for women and weights with really good information on training....total girl power there haha

http://exrx.net/index.html is a great resource for learning how to do certain exercises...I love this one and I find it very helpful!

Daily Fitness + Wellness Motivation

2009-10-27T16:24:00.000-04:00

Feed your body with good nutrients today...

Eat whole foods, filled with fiber, vitamins and minerals. Foods such as fresh fruits or vegatables, whole grains like oatmeal or brown rice, or beans, eggs, and nuts are excellent choices.

Think of how much your body will appreciate good, wholesome food and appreciate the energy it will give you for getting through your day!

Personally, when I start the day off with a healthy breakfast, it usually sets the tone of how I will continue to eat throughout my day. So, if you did not have breakfast today, start your day tomorrow with a wholesome, energizing breakfast and continue on your day feeding your body with good, nutritious food.

Today I had....a bowl of oatmeal with fresh strawberries and Vanilla Almond Milk stirred in...and a side of eggs (1 whole egg and 3 egg whites)....I washed it down with a big glass of water and of my trusted cup of coffee!

About...Lindsey

2009-10-25T19:41:00.004-04:00

I guess I have not revealed much about me in this blog!

So, here goes...

Moving:

I moved around quite a bit before I reached high school...goes something like this:

I was born in Philadelphia, PA...had a very happy, normal child hood. I have one older brother, Michael, who is 27 and is currently living in PA.

We stayind in Philly for 5 years until my dad was transferred to Connecticut. I completed kindergarten and First Grade there...then we moved again. This time we moved to Cincinnati, OH. We stayed only two years in Cincy and my dad was transferred back to Philly...by this time I was getting older and with age, I began to become more and more angry when we moved! We stayed in Philly for 3 years. During those years I hit puberty hard and just was really going through the awkward stage. In these years I got braces, glasses, and started getting my period (at age 10!) and started breaking out...real winning years!

My dad was yet AGAIN transferred and we headed back to Cincy...I was just furious. I was 12 years old, had a real attitude and threatened to never speak to my parents again! Well, I needless to say, I got over it.

Thank goodness it was the last time I moved (before college) and I was able to settle down and form lasting friendships, which I did.

I had a blast in high school and I am so happy to say that my friends and I still see eachother on a yearly basis and speak often (thank you, Facebook!).

I would consider Cincinnati, Ohio my home and I am proud to be from the good ol' state of OHIO!

Health and Fitness

In terms of fitness, I was always a very active person. My parents grew up active, so therefore my brother and I were raised the same way.

Their philosophy was that we had to be involved in SOMETHING. We couldn't just be lazy bums. Well, my brother was a natural athlete and excelled in a number of sports. I, on the other hand, had a strong case of "sport anxiety" (self diagnosed lol) and did not stick with any sport for long. My longest sport was soccer, in which I played from age 7 until 13.

When I quit soccer I took up Kickboxing classes with my friend. We learned technique and self defense and at the same time got a great cardio workout. We loved it! This spawned my interest in fitness....by age 17 my family joined the new local YMCA and I began working out there regularly with friends. I began taking Group Exercise classes and my other interest soon formed.

I was always a thin person. I never considered myself too thin and thought of myself as average. Now being 25, I look back at pictures and think I was very skinny as I am now a good 10lbs heavier from high school. Strange to think that there were days I was so self concious of my body at such a young age when I was clearly a very thin person.

I developed a short-lived eating disorder when I was 17 that developed shortly after the death of my best friend's mom. It was strange how that formed as I had no real food issues up until then, but I realized after I worked through my disorder (My mom and dad sent me to a counselor after my friends staged an intervention and told them that I was sick...I am greatful for my friends, as I was able to nip it in the butt, so to speak, before I got out of control) that I used food to cope with what had happened. I don't talk about this much (actually not at all), as I don't feel like I am that person anymore, but I did go through it and I do understand what others are going through that still struggle. I do have to be cautious though, when tough situations in life arise and focus on working through situations in a productive manor and not a self destructive one.

Off to college I went and I have to say it was the best 4 years of my life. What a crazy time college is. I knew going to college that I needed to cherish these years because they were going to be so much fun. It still makes me sad to think that they are over. I drank, I partied, I joined a sorority, I stayed out all night...I was your typical college gal.

I became a Group Exercise instructor my freshman year and taught all through college. I also ran weekly and participated in local 5ks and a 10k. I did two very long bike rides (185 miles each) for charity which was such a wonderful experience! So, I kept active in college, even when I was a party animal:)

I majored in Health Promotion and was just obsessed with my major! I loved health and wellness! Working at the Rec at the University was a blast as well. I learned from great people there and it actually sparked my interest to want to work at a University Rec Center as a Fitness Director (what I do now).

I went on to Graduate School to study Exercise Physiology. I finished in two years and now I work full time as a Fitness Director (I moved away by myself to Georgia...and it's enjoyable yet very tough to be away from my loved ones). My job is to oversee the Rec Center at the university I work for and to do fitness and wellness programming for students, faculty and staff. It's a blast and I really do enjoy what I do each day!

During my Graduate School days is when I had a strong interest in competing in a Figure Competition. I was really set on doing so and even hired a prep coach, bought my suit, spent lots of money on supplements...and then 6 weeks in I quit. I have those "what if" thoughts...but really, I am glad I didn't go through with it. It was not my time. I doubt I will ever do a show to be honest. I did learn a lot through those 6 weeks. I learned I could give 100% to something...and I did. I didnt' miss a workout or a gram of food. I was spot on. However...and this is a big however, I was giving my all to the diet and workout but giving minimal effort to my school work, my internship and my relationships. It was just taking over my life and it was all I lived, breathed, and did. I could not seem to live the rest of my life while prepping. So, I gave it up for wanting to live just a normal, every day life where I worked out and ate for fun and for my health...and that is how I always want to be. Thus starting this blog with the quest of "balance" :)

So this is where I am now....For the future I see myself within the next year moving in with my boyfriend, Andy, of 3 years and I am so excited for that! I also see myself going back to school, but not sure for what yet.

I'm excited for what my life will bring and I am blessed with what I have and the people in it.

Thanks for reading,
Lindsey

A Look into my Fridge...

2009-10-25T19:14:00.001-04:00

Welcome to my fridge!

Here we go...

Top Shelf:

Almond Milk, Grapes, Beer from when my family was visiting, Thawing salmon and turkey breast for lunches and dinners this week

Middle Shelf...

Tofu, V8, Dark Chocolate Pudding, Strawberries, Lots of Eggs -- I go through a lot in a week! And Whole Wheat Wraps

Bottom Shelf...

Pre-packaged Apples w/Caramel Dip, Organic Plain Yogurt, Freshly made Pumpkin Bread -- made it today, pic at the bottom!

Drawers:

Lots of Veggies...Mushrooms, spinach, onion, lettuce, carrots, and Cheese

Door:

Basic Condiments...ketchup, mustard, olive oil mayo, hot sauce, Creamer, Syrup, Salad Dressing, Butter, Cream Cheese, Laughing Cow Cheese, Whole Wheat Flour, and Tequila...Ok, now it looks like I have a drinking problem LOL...All the booze was from Labor Day when I had visitors...I promise, I don't drink this by myself!!

Pumpkin Bread I made tonight....

What's in your fridge?

Daily Fitness + Wellness Motivation

2009-10-25T10:04:00.000-04:00

Failures are a normal part of life.....They are not disasters.

We are here on this Earth to learn and grow....learn from this life, even when things seem at their worst...You will get though it and come out stronger

Sunday's Shopping List

2009-10-25T09:58:00.002-04:00

Good Morning!

Sundays are my day to get ready for the week and to relax.

This morning's plans are to walk/run with my dog, Boo (we stay out for about an hour on the weekends...during the week it's 30 minutes), clean my place, and hit up Super Walmart for some groceries and odds and ends.

Here is my list:

For my cake decorating class (A class I am taking just for fun for 5 weeks) I need to get:

Butter -- lots of it
Flour
Eggs
Milk
Vanilla
Crisco -- we're making the real deal, nothing healthy about these cakes! LOL!
Confectioner's Sugar
Meringue powder -- have never heard of this, I'm very new to baking cakes

I also need a mixer....yeah, like I said, I am VERY beginner:)

For myself I need:

Olive oil
Nuts -- not sure what kind yet, I'll see what good ol' Walmart has
Fresh veggies and fruit
Yogurt
Soy milk

Other than that I am pretty stocked on lean meat, beans, pasta, bread, cheese, oatmeal, and canned and frozen veggies

What's on your shopping list?

Daily Fitness + Wellness Motivation

2009-10-24T10:28:00.003-04:00

Meet the 90-Year Old Fitness Trainer!

I love talk shows, and yesterday on my lunch break I caught the end of Rachael Ray's talk show (love her!) and I am so glad I did because I got to check out this guy:

http://www.rachaelrayshow.com/show/segments/view/90-year-old-fitness-trainer/

What great motivation to keep living a healthy, balanced life! :)

Happy Weekend!

Spinning/Group Cycling Workout Idea

2009-10-23T11:35:00.000-04:00

This morning bright n' early at 6:30am I did this pattern for my class....I have to admit, it was pretty tough and kept me sweatin' and workin' pretty hard the whole time! It was fun!

Warm up: 5 minutes

Fast Flat: 5 minutes, RPMs 100 +

I call this the "Hill and Sprint Pyramid"

30 seconds: Standing Hill, heavy resistance, RPM around 60
30 seconds: Seated Hill, same resistance from standing...this is the hard one!
30 seconds: Fast Flat, RPM 100+

Recover: 1 minute

Then you repeat the same pattern for:

45 seconds in each position

60 seconds in each position

90 seconds in each position

120 seconds in each position

Then work your way back down to 30 seconds in each position....take a 1 minute recovery minute in between sets.

Took a while and was a lot of fun!

Today's Music:

Jay Z and Rihanna: Run this Town
Keith Urban: Days go By
Black Eyed Peas: I gotta Feeling
All American Rejects: Gives you Hell
Rhianna: Disturbia Remix
Jason Derula: Watcha Say (lovin this song at the moment!)
Fergie: Here I come
Britney Spears: If you Seek Amy
Cascada: Because the Night
Duran Duran: Rio
Pit Bull: I know you want me (this song is great!)
Rihanna: Don't Stop the Music remix
The Beatles: Here comes the Sun (Cool Down Song)

Daily Fitness + Wellness Motivation

2009-10-23T08:51:00.000-04:00

We do not remember days; We remember moments.....

Enjoy and appreciate your life each day and cherish the memories you make with those around you

Typical Day of Eating

2009-10-22T16:02:00.001-04:00

Thought I'd share what a typical day of eating looks like for me.

I am not trying to lose or gain weight, this is how I maintain a healthy body weight for my body.

My goal each day (for the most part, remember I am human! LOL!) is to eat a variety of foods, ensuring I get plenty of nutrients. I also drink about 2 liters of water a day.

Breakfast....

I typically eat breakfast around 8am each day.

Lately I've been having a big bowl of Kashi cereal mixed with Honey Nut Chex cereal (I don't measure it, but I would guess 2-3 servings all together) with strawberries, and either almond milk or soy milk. I just prefer those milks over regular dairy milks. They taste much better. I also have a big mug of coffee with creamer.

Snack....

I have my mid morning snack around 11am....before I either teach an aerobics class or go for a walk with a walking group I lead....today was 1/2 cup of canned pumpkin mixed with 1 container of weight watchers yogurt, and about a tablespoon of peanut butter...may sound odd to some, but it was pretty good!

Lunch....

I typically eat around 1 or 2pm either in my office or at my place when I go to take my dog out.

Today was a large whole wheat wrap with deli chicken breast lunch meat, mixed greens, mozzerella cheese, and mustard with a side of baby carrot sticks. I had a dark chocolate pudding for dessert.

Snack....

I have another snack around 4pm before I teach at 5pm..

today it was a light yoplait yogurt (boston cream pie flavor) with apple slices and caramel dip...check out this site, these are my new favorite thing to buy!

Dinner....

Typically some sort of lean meat with veggies and carbs.....

last night I had ground turkey mixed with black beans, peppers, and diced tomatoes...I topped this with light cheddar jack cheese and crumbled crackers on top..it was pretty good!

Dessert...

Some dark chocolate pudding or some yogurt....and sometimes if I am still hungry later on I have a bowl of cereal and milk...that snack never gets old!

So, that's how I typically eat!

But remember, I am not perfect and don't try to be, especially when it comes to food.

I do have days where I have ice cream (most likely a big ol' blizzard), drink beer, or eat half a pizza by myself:)

Not-So-Favorite Thing!

2009-10-22T15:31:00.000-04:00

I know I said that "Shirataki Noodles" were one of my favorite things....well, I just decided against that.

I had them again earlier this week, and well, I just don't think they're all the great. I gave them the benefit of the doubt, but nah, they're not on my list anymore!

But, give em' a shot if you want! :)

Exercise Nutrition

2009-10-22T09:47:00.002-04:00

It's no secret, I love to eat, as most of us do!

I want to share some ideas on what to eat before and after exercise.

Pre workout:

I think the first thing you need to do is figure out how long you have beteen your meal and when you exercise. That will determine how big the meal will be.

If you have 2 hours before a workout, have a good sized snack 200-300 calories.

Have some high quality carbohydrates, such as oatmeal, whole grain cereal, whole grain toast/english muffin/bagel, and/or fruit with some high quality protein, such as eggs, egg whites, turkey, chicken, low fat milk or yogurt. Some fat is good too. You may have to play around with different combinations to see what works for you best.

Examples:

1 cup cooked oatmeal, 1/2 banana, and 1 serving low fat yogurt
1 serving low fat yogurt, 1.5 serving cheerios, 1 cup strawberries
1 english muffin with 1 tbsp almond butter and 1 banana
2 slices whole wheat bread, deli turkey slices, lettuce/tomato, 1 slice cheese low fat cheese, mustard, grapes
1 egg, 2-3 whites, 1 slice low fat cheese, sliced tomatoes, with a toasted english muffin

1 hour before exercise: Keep the meal smaller

1 serving low fat yogurt with strawberries
1 banana with 1 tbsp peanut butter
1 slice whole wheat toast with 1 tbsp almond butter
1 protein bar, approximatel 100-200 calories

Less than an hour: I prefer not to eat if I have less than an hour (espeically if I just roll out of bed and go!) or I have a really quick snack like a few almonds, yogurt, or some mini-rice cakes. You could make a small smoothie if time allows with some fruit and yogurt or milk. It's up to what you prefer and how your stomach feels while exercising.

Post Workout:

Pretty similar to pre-workout in that you want quality carbohydrates and protein. You want to eat a meal within the hour after exercising.

Examples:

Bowl of whole grain cereal, blueberries and low fat milk
Kashi Waffles, strawberries, low fat milk
Whole wheat wrap, turkey, low fat cheese, lettuce, tomato, onion, and an apple
Grilled chicken, baked sweet or white potato, dollup of low fat sour cream, mix of steamed carrots and broccoli

The key is to find a pre-workout meal that works for you in the time frame that you workout and to get in some quality protein, good carbohyrdates, and good nutrients post workout.

What I do:

I work out at different times each day, so it varies. When I teach a 6:30am spin class, I do not eat before. I wake up at 6am, get dressed and go. I do eat a big bowl of cereal, fruit and milk afterwards.

Before I teach at 5pm varies as well. I typically have lunch between 1-2pm. If my lunch is big enough, it can last me until 6pm when I am done teaching. If my lunch is smaller, I will have a small snack an hour before teaching, such as yogurt and cereal.

I also teach an noon twice a week so I have a snack an hour before hand, such as apple slices with carmel dip, yogurt and cereal, yogurt mixed with pumpkin and granola....I change things up for what I am in the mood for!

Daily Fitness + Wellness Motivation

2009-10-22T09:15:00.000-04:00

"Why not be oneself? That is the whole secret of a successful appearance"

-Edith Sitwell

Be happy with who you are TODAY and EVERYDAY! Enjoy your life and all that you are blessed with!

Daily Fitness + Wellness Motivation

2009-10-21T09:54:00.000-04:00

Believe that life is exciting and it will be!

Daily Fitness + Wellness Motivation

2009-10-20T08:47:00.000-04:00

Here are some 5 tips I came up with to sticking to an exercise program:

1. This is the most important, in my opinion: Focus on YOU.

Don't compare yourself to what your friends can do or what someone on TV can do. It will only make you bitter! Instead, focus on your strengths. If you are new to exercise, then start out slow. We all have to start somewhere and it starts with a positive attitude about changing our behaviors.

2. Set a realistic goal. See my previous post about goal setting for some tips on how to set a realistic and achievable goal.

3. Have support. This can be difficult if you hang around people who do not exercise. For me, joining an online forum has been wonderful. I've met fitness friends who I can relate to, even if they're in different parts of the world. Or you can join a new fitness class and meet fitness-minded people there. And lastly, you can try and get your non-fitness friends to try something new and bring them to a gym or ask them to exercise with you outdoors.

4. Find the best time for YOU to workout. Who cares if there are studies that 'claim' a certain time is 'better' to workout. That doesn't mean a thing if it doesn't work for YOUR life. If you are a morning person, then get outta bed and hit the gym....or if you have more energy on your lunch break or in the evening do it then. The key is do it when you are actually going to commit to it.

5. Music. This is a biggie for me....I NEED music! Download some new tunes regularly to your ipod to keep you motivated and energized.

Now go get MOVING!

Tis' the Season....for Pumpkin!

2009-10-19T09:30:00.000-04:00

I am such a pumpkin lover! I love any foods with pumpkin or pumpkin flavor....a big reason I love the holidays too:)

Pumpkin is such an inexpensive food! I bought a couple of cans at the store last week, I think they were a dollar something....very cheap for such a power food!

Pumpkin is....

Low in Fat

Low in Calories-- Just a half cup has 40 calories!

Pumpkin is filled with....

Alpha-Carotene

Beta-Carotene

Fiber

Vitamins C and E

Potassium

Magnesium

Pantothenic Acid

All of which help fight off disease in the body

How to Eat Pumpkin:

I eat pumpkin from the can...mixed in with other foods, such as oatmeal and yogurt. You can also blend it with some oats, cinnamon or vanilla protein powder and egg whites to make "Pumpkin Protein Pancakes".

More options are to make a pumpkin soup, pumpkin muffins, breads, or cookies, and of course pumpkin pie!

Today I made a pumpkin-yogurt concoction:

1 container fat free Greek Yogurt

1/2 Cup of Pumpkin

2 sun crystal packets (this is pure cane sugar mixed with stevia-- 5 calories per packet)

1 serving All Bran cereal

1/2 serving Cascadian Farms Dark Chocolate Granola

Mix all together and enjoy!

Daily Fitness + Wellness Motivation

2009-10-19T09:26:00.000-04:00

"Happiness is found along the way - not at the end of the road"

- Sol Gordon

Recipes using what I already have

2009-10-18T09:24:00.000-04:00

I'm sitting here googling some recipes with ingredients I already have on hand. I love doing this! Oh, the power of google:)

What I usually have on stock:

Frozen meat (chicken, turkey or chicken sausage and lean ground turkey)
Frozen veggies
Frozen bread, wraps and bagels
Yogurt
Cereal/Oatmeal
Eggs
Canned beans, tomatoes, pumpkin, and other veggies
Garlic (minced in the jar)
Whole wheat pasta
Brown Rice
Potatoes (these last long!)
Pasta sauce
Cheese (I freeze some too), slices and laughing cow wedges
Baking ingredients (whole wheat flour, sugar, corn startch, etc)
Tons of spices

I pick up any fresh veggies or fruits that I need once per week. I don't buy too many as I live alone and I am the only one who eats them, so I don't want them to spoil! I usually do my shopping very early in the morning once during the week...it's not crowded and I get in and out very quickly!

Here is what I plan on making this week for some lunches and dinners:

Ground Turkey and Potato Casserole:

I found this recipe here

Since I already have all of the ingredients (minus the carrots and my turkey is a bit leaner than the one they used) then this saves me a trip to the store! I always end up tweaking recipes I find online to suit me as well...that usually means more spices and garlic:) And casseroles are great since they make a bunch of servings that you can eat throughout the week. I love leftovers!

I have some "shirataki" noodles to use up so I think I will also try this:

Cheesey "Pasta"

1 package shirataki noodles

1 wedge laughing cow cheese, swiss

1 slice lowfat provolone cheese

low fat soy milk (to make a creamy sauce)

Veggies -- I have some peppers to use up and I may throw in some frozen broccoli I have

I start by cooking the veggies on a pan with some olive oil spray. I'll cook the noodles in the microwave for a couple minutes. Once the veggies are cooked I'll add the noodles to the pan and add the milk and cheese and stir together. Almost like an alfredo!

I also have some Tofu to use so I may make some sort of wrap with that for some quick lunches

This is pretty much how I eat each week. I shop only one time and I try to spend only $50/week (I do many times go over though....I can be kind of impulsive at the grocery store!) I like to use what I have on hand and get creative. I try and add veggies or fruits to most meals and use whole wheat products with high fiber. I don't go out to eat much during the week. Once in a while I go to lunch with co-workers. It's not that I dont like going out to eat (I actually love it!) but I try and save my money...If I knew that being a grown up meant being broke, I probably would not have wanted to grow up so fast when I was a kid!

On weekends I like to have my more 'junkier' foods....I especially enjoy ordering pizza! I order a large and have it for dinner on friday and saturdays or saturdays and sundays. My favorite as of now (and remember, I am in a small town so my choices are quite limited) is Dominos. They have good specialty pizzas at low prices.

Daily Fitness + Wellness Motivation

2009-10-18T09:10:00.001-04:00

Believe in YOU

Stop comparing yourself to others and start working with what you have been given.

Whatever your goal is put the focus on YOU. Do it for YOU and no one else.

Do not compete with other women/men or compare yourself to someone in a magazine. Although you may want to look like a six foot tall supermodel, it probably won't happen, especially if you are 5'2

Believe in yourself and believe in what you want to accomplish.

Daily Fitness + Wellness Motivation

2009-10-17T09:57:00.000-04:00

Set realistic goals when it comes to health and wellness

I teach the S.M.A.R.T method to my college students:

S: Specific

M: Measurable

A: Attainable

R: Relevant

T: Trackable

When choosing a health and wellness goal, the goal should have each of the components from "SMART".

Here is an example of what NOT to have as a goal: Lose weight.

Why? Well, it's very vague.

If your goal is to lose weight, apply it to "SMART".

So, make it Specific. How much do you want to lose?

Measure it.

Have a food journal. It really is essential when learning HOW to lose weight the right way. You need to see what you are eating. Having a food scale is pretty essential as well. This will give you an idea of what an actual serving size is of the foods you eat.

Keep track of how many inches you are losing and do not rely SO much on the scale. Yes, the scale will move if you have a significant amount to lose, but remember that weight does fluctuate daily...especially us women with our crazy hormones!

Is this goal attainable?

If your goal is to lose 20lbs in 2 or 3 weeks, forget it. You need to be realistic when it comes to changing habits.

Is this goal Relevant?

Do you NEED to lose 'x' amount of weight? Or are you being unrealistic with your goals? WHY do you want to meet this goal? What will you accomplish? These are things to think about.

Are you able to track this goal? Is it tangible? Is it time based?

Remember, set a realistic time fram of when you want to attain this goal.

Aside from the "SMART" goals keep in mind that we're all different and are going to have different abilities. If your goal is to swim faster than Michael Phelps...well, I am not sure how realistic that is. Work with what YOU can do and what YOU want to accomplish!

So, when you are coming up with YOUR Fitness and Wellness goal keep "SMART" in mind!

Daily Fitness + Wellness Motivation

2009-10-16T08:38:00.000-04:00

Accept YOUR Body!

I am on a healthy body image kick! And I probably always will be:)

It seems that being an extremely thin female or being a man with big muscles is the "ideal" body image that is portrayed in our society today.

We can all exercise and eat well and treat our bodies right, but we have to realize that genetically, we're all going to look DIFFERENT.

Each of our body structures are different...where we gain or lose fat is going to vary person to person, whether we have very skinny legs, short legs, skinny arms, broad shoulders, whether we can gain muscle easily or not, etc...is all going to be unique in each of us.

So, I ask that you ACCEPT this in yourself. Appreciate your body for what it does and know that you are unique. Work with what you have been given and have the best body that YOU can have without being obsessive, unhealthy, or just driving yourself crazy thinking you have to look a certain way.

I believe that to achieve optimal wellness and balance in life you must have a positive self image. Work on feeling good about who you are as a person, not just what you look like.

We all have those negative thoughts..."If I were just a bit thinner" or "if I was that much leaner" then life would be better....well, it won't. UNLESS you begin to accept who you are. Then I believe the quality of your life will improve.

Take time to appreciate yourself today, from the inside out! Give thanks for what you have and enjoy your life.

Let go of the negativity!

Supermodels who Aren't Superthin

2009-10-15T11:47:00.000-04:00

I LOVE, LOVE, LOVE this article from Glamor!

This quote was pointed out by a fellow Oxygen member (a forum I regularly post on) and I think it's brilliantly said:

“I’ve since learned that every body has its own healthy weight—it’s the one you get to by eating and exercising right, not by pushing yourself to the brink.”

If I could sum up how I try and live my life it would be this quote.

I am all about eating well and exercising, but not in an obsessive way. I believe that exercise and eating healthy foods (and of course enjoying not so healthy foods from time to time) should bring you JOY not despair.

Many people, girls especially, believe they have to look a certain way in terms of their body or they take out their stress and anxiety by turning to food (whether it's overeating or not eating to have a sense of control). It's a huge issue in our world today. But I think this article (and I hope there are more) are stepping stones in the right direction towards body acceptance.

Daily Fitness + Wellness Motivation

2009-10-15T09:11:00.000-04:00

Start your day off right - with a healthy, filling breakfast!

Many people skip breakfast, even when we are told countless times that it is the most important meal of the day. I think that it is too. It sets the tone of your day.

I, for one, do NOT skip breakfast. It's very RARE if I do. My parents taught me to start the day off with a healthy breakfast and I have kept that habit going throughout my life.

Breakfast is actually my favorite meal of the day!

What makes a good breakfast?

FIBER - focus on whole grains like 100% whole wheat bread, whole grain waffles (Kashi makes a delicious one!) oatmeal, fruit, vegetables (great in an omlette!) or a high fiber cereal such as "Kashi Heart to Heart" (a personal favorite!)

Protein- Always try to include some protein. The protein will help you stay fuller and more satisfied. Some good sources are low fat milk, Greek yogurt, or eggs/egg whites.

Fat- Don't be afraid to eat fat. Some healthy fat sources are nuts or nutbutters, and avocados.

Calories- this will vary from person to person. Personally, I eat 400-500 calories at breakfast.

Here are some healthy, filling breakfast ideas:

Cereal and Fruit Breakfast:

2 servings of Kashi Heart to Heart cereal (or other whole grain cereal), 1 cup of low fat soy milk, topped with 1 cup of fresh strawberries

Oatmeal Breakfast:

1 serving oatmeal (regular or instant, I like both), 1 small banana, 1 tbsp natural peanut butter, 1 cup almond milk

Waffle Breakfast

2 Kashi Waffles, topped with 1 cup blueberries (use the frozen kind to make a syrup: Microwave 1 cup blueberries for 2 minutes or until warm), 1 cup 2% milk

Veggie and Cheese Omlette Breakfast

1/2 cup egg whites (from the carton or you can use 2-3 egg whites from the actual egg), 1 whole egg, spinach, tomatoes, chopped green pepper, 1 slice lowfat pepper jack cheese, 100 calorie toasted english muffin

Greek Yogurt Breakfast

1 cup plain Greek yogurt, 3/4 cup organic dark chocolate granola (from Cascadian Farms), 1 cup fresh strawberries. Mix all together

Workout Idea: Pyramid

2009-10-14T20:41:00.000-04:00

Today in my "Total Body Sculpt" Group Exercise class I did a "Pyramid" style workout.

In the Group Ex setting you are typically limited in the equipment and amount of weight you can use, but I try and make each workout a good one! And tough too;)

At my Group Exercise Studio we have barbells with plates you can add on. They are not the big 45 pounder barbells in the gym, but they do the job.

They look similar to this:

Pyramidding:

Choose exercises you want to do. I chose barbell squats, barbell chest press, barbell row, and barbell stationary lunges. All compound movements using the major muscle groups.

You do 5 sets total for each exercise.

It goes like this:

First set is the 'lighter' set: 16 reps
Second set is the "moderate" set: 12 reps
Third set is the "heavy" set: 8 reps
Then you repeat the moderate and light sets going back down the pyramid.

Now, I use quotations for "ligther", "moderate", and "heavy" because the amount will vary from person to person so choose a weight that is relevant to YOU and YOUR body.

You could also use different rep ranges.

Do this pyramid set up with each exercise you choose in your workout.

The four exercises took about 30 minutes to complete.

It's a nice way to mix things up!

How do I do that Exercise??

2009-10-14T16:49:00.001-04:00

As promised, here's how to do the exercises I have laid out in the full body workout split.

Check out this site for explanations on exercises for each muscle group, it's SO helpful!

Daily Fitness Motivation

2009-10-14T11:15:00.000-04:00

Good Morning!

I would like to post a daily fitness motivation each day......whether it be a quote, personal experience, idea, etc...just something to keep everyone (and myself!) motivated in terms of their fitness!

Today's Motivation...

Think of exercise as a STRESS RELIEVER. When you think of exercise as a positive thing, it becomes something you look forward to rather than just another thing to 'check off' your to-do list.

Think of it as your "ME" time and allow yourself at least 30 minutes a day to exercise. Whether it be going for a walk on your lunch break, jogging with your dog, taking a group fitness class, lifting weights, practicing Yoga, etc. Get out, get moving, and relieve some stress! :)

Workouts and such!

2009-10-13T10:27:00.000-04:00

Thought I'd get back to my roots and talk about workouts!

I go through phases with my workouts.

For instance, last year I really wanted to get stronger and gain muscle, so my focus was on lifting very heavy weights (heavy for me) and not as much cardio. I still did some cardio as I teach Group Exercise classes, but I didn't do much on my own outside of teaching. The reason for that is because when you are trying to gain muscle, cardio makes it harder.

To gain, you need to 1.) lift heavy and have a solid workout program set up and 2.) which is my favorite, EAT more. Yes, you will gain weight, but that is what happens when you want to gain muscle.

Any how, so that was my focus last year and I got very strong (again, strong for ME, everyone is different) and I loved it. I love to lift heavy!

The summer came around and I just did not want to be inside the gym as much, so my focus became more cardio workouts. I went for more walks and runs outside and hit the gym maybe once or twice. It also had to do with the fact that I had just graduated with my Master's degree and I was in the process of moving to Georgia...so I took what little time I had to get some "me" time!

Mid-summer comes along and I am in a new place with a new job. I am teaching a LOT more classes then I normally do. I am short on instructors as of now so I make up a pretty good chunk of the classes we offer. I teach 6 classes per week, 5 cardio and 1 strength training class. So, I don't get much "me" time in terms of doing my own thing...so instead I take that 'me' time to walk my dog and use my classes as my workout. It's not my ideal situation, as I love my own time in the gym, but it works. Plus, my goal is just to maintain my weight and I am able to do that with working out 5 days per week and eating good food most of the time (saving my more junkier food for the weekend). I am hoping in the spring though after I have trained more instructors that I will be able to do more of my own thing in the gym! Which will most likely be hittin' the weights heavy!

Here is a sample workout I have done that I really enjoy. The theme to any of my weight workouts is SIMPLE and EFFICIENT. I don't spend more than an hour in the gym. I get in and get out! I do this by super setting (Alternating back and forth between two exercises until the number of sets is completed) just about all of my exercises.

Full Body Split, done Monday, Wednesday, and Friday OR Tuesday, Thursday, Saturday. You want a day in between of rest (or active rest, which can be light cardio, a Yoga clas, etc. Nothing too taxing on the muscles though)

I like to use all compound movements (moves that use more than one muscle group) rather than isolation movements (moves that use one muscle, like a bicep curl). If you want to add in isolation work, add it at the END of the workout for 2-3 sets. Same goes for core work (abs, low back).

Lift heavy enough for YOU so that you are fatigued by the last rep. If you can pump out a few more, go heavier next time. Try to increase the weight you lift by a little bit each week!

You could even do this as a two-day split if you only want to commit to two days in the gym. Just omit one of the days and keep the basics in your routine (squat, bench, row, lat pull down, shoulder press, deadlift, lunges)

Do this routine for 4-6 weeks then change up the exercises by changing the incline or decline of the bench, changing the grip of your hands, changing from a barbell to a dumbell, etc. But always keep the same thing in mind: Keep the workout full of compound movements for more caloric burn and MORE BANG FOR YOUR BUCK!

Day 1:

Barbell Squats 3-4 sets x 6-8 reps
Barbell Bench Press 3-4 sets x 6-8 reps
Lat Pull Down (or Pull ups or Assisted pull ups) 3-4 sets x 6-8 reps
See Saw Shoulder Press 2 sets x 10-12 reps
Seated Cable Row 2 sets x 10-12 reps
Walking Lunges 2 sets x 20 reps

Day 2:

Barbell Row 3-4 sets x 6-8 reps
Seated Dumbell Overhead Press 3-4 sets x 6-8 reps
Stiff Leg Deadlift 3 sets x 10-12 reps
Split Squat 2 sets x 10-12 reps
Lat Pull Down 2 sets x 10-12 reps
**optional: core work**

Day 3:

Conventional Deadlift 3-4 sets x 6-8 reps
Reverse Grip Lat Pull down or Chin ups 3 sets x 8-10 reps
Push ups or modified push ups 3 sets x 10-12 reps
Wide Grip Cable Row 2 sets x 10-12 reps
Reverse Lunges 2 sets x 12-15 reps each leg (do sets for the first leg first, followed by the sets for the 2nd leg)
**optional: bicep and/or tricep exercises**

I will post up how to do the actual exercises later....!

Favorite Things Part III

2009-10-07T10:15:00.000-04:00

Happy Wednesday Morning! :)

I went grocery shopping early this morning after teaching a 6:30am Spin class (and it is the BEST time to shop, there is no one in the store!) And thought I'd share a few more of my favorite things!

Chobani Plain Greek Yogurt: Wow, is this stuff good! It is quite pricey for yogurt, but well worth it. It's so much more creamier vs regular yogurt. It has just 100 calories per serving, 18g of protein, and zero fat. It's great with cereal, granola, dried or fresh fruit mixed in.

Firm Tofu: Don't be afraid of the tofu! It's just soy...and it's great tossed in a pan to make a stir fry with some veggies, rice, beans or whatever you like! Check out some recipes here

Shirataki Noodles: This is a great product!! If you like food with a lot of bulk (which I do) then this is for you.

Shirataki (shee-rah-TAH-kee) noodles are thin, low carb, chewy, and translucent traditional Japanese noodles. They are also sometimes called konnyaku noodles. Shirataki noodles are thinner than wheat noodles, do not break as easily, and have a different texture. They are mostly composed of a dietary fiber called glucomannan and contain very few calories and carbohydrates (sometimes even zero). They do not have much flavor by themselves, but absorb flavors well from other ingredients you can combine them with. Shirataki noodles are made from Konjac flour, which comes from the roots of the yam-like Konjac plant grown in Japan and China.

Shirataki noodles are packaged "wet", that is, you purchase them pre-packaged in liquid, and they are ready-to-eat out of the package. You can prepare them by boiling them briefly or running them under hot water, then combining them with other dishes, or adding things like tofu, garlic, spinach, or soy sauce to enhance the flavor.

Read more here

Canned Beans: I love beans. They are good for you, filling, and filled with lots of fiber, protein, and carbohydrate. A winning combination for an energy filled food! This morning I bought chick peas (garbanzo beans) and made a fresh hummus using my food processor:

Homemade Garlic Hummus:

1 can garbanzo beans
2-3 tbsp olive oil
plain no fat yogurt -- bout a 1/4 c, I eyeballed it
lots o' garlic (I used the already minced kind that comes in a jar...I use a lot, so add what you like)
paprika
salt
pepper
parsley
bit of water to allow it to mix

Put all ingredients in a food processor (or you could probably use a blender) and mix until it makes a hummus consistency. Eat with fresh veggies, crackers, or enjoy on a sandwich or wrap!

Wasa Crackers: I love this brand. Natural ingredients, low calorie, and good taste.

I bought this kind:

Crisp 'n Light 7 Grain

NUTRITION FACTS

Serving Size: 3 Slice (16g)
Servings Per Container: about 8

Amount Per Serving (%Daily Value)

Calories	60
Calories from Fat	0

Total Fat	0g (0%)
Saturated Fat	0g (0%)
Trans fat	0g

Cholesterol	0mg (0%)
Sodium	35mg (4%)

Total Carbohydrate	13g (4%)
Dietary Fiber	1g (5%)
Sugars	<1g

Protein	2g

Vitamin A	0%	Vitamin C	0%
Calcium	0%	Iron	0%

ABOUT THE PRODUCT

Crisp'n Light cracker breads are the perfect complement to your favorite spreads, cheeses, soups and salads. Crisp enough to enjoy on their own, they are a great snack between meals. A wholesome alternative to breads and crackers, Crisp' n Light will soon become your personal favorite.

INGREDIENTS

Seven Grain Flour Blend (Whole Grain Wheat, Wheat, Rye, Yellow Corn, Barley, Spelt, Whole Grain Amaranth, Whole Grain Quinoa)

Sugar

Barley Malt

Salt

Canola & Palm Oil

Laughing Cow Cheese Wedges: These are sooo good! I love them as a snack with veggies or crackers, or spread on a sandwich, and even mixed in with pastas or other recipes to add some creaminess with not a lot of calories. I've tried all of the flavors and they are all great! I love the swiss one the best!

Pumpkin Spice Coffee Creamer: Tis' the season! I love fall and winter time...especially due to the eats! I also really love pumpkin flavored anything! I saw that the pumpkin spice coffee creamer was out and had to snatch some up! So good in my coffee in the morning!

Mentstual Cycle and Cravings

2009-10-01T15:10:00.000-04:00

Ok, I had to talk about this as I am completely PMSing!!!

The week before my period I am incredibly irritated.

I get very cranky easily. Like this morning I have all of these dishes to do and I just wanted to cry, pout and stomp my feet lol! Gotta love being a girl. My boyfriend doesn't understand it when I get so moody, and really, what guy does??? They don't know what it's like to have a period. End of story!

Anyhow, I also get serious cravings the week before my period. Vegetables typically don't sound very appealing, but a plate of freshly baked brownies or an oreo cookie blizzard sound great. I was thinking this morning I could go for some ice cream for dinner lol! And I am still debating.

Is it just me, or are these making anyone else extremely hungry for a brownie?!? See, it's that time of the month!

How do I deal with cravings?

Well, I listen to them and do give in to some of my cravings but I also try to balance it out with healthier, more nutritious foods too.

So, today for instance, vegetables were not sounding great, but I still wanted to eat some to get some good nutrients. So I blended a bunch of fruits and veggies into a juice and drank them. I got a good 3 servings in. I also had some fruit and cereal for breakfast, so there is another serving of fruit. So, that is how I like to "sneak" in some healthy foods even when I crave junk.

For dinner, who knows, perhaps I will get that ice cream;)

Read up on this article for in depth discussion on menstrual cycle and cravings!

Back to College!

2009-10-01T14:37:00.000-04:00

Hi Guys!

I'll be going to back to college this weekend!

At one of my favorite restaurants at BGSU...Easy Street Cafe! The BEST onion rings! YUM!

Well, I wish I was really going back, but it's only for the weekend:)

I'm going back for my undergraduate college's homecoming weekend. I've gone each year since I've graduated, so this makes it my 3rd one as an 'alumni' (that word makes me feel old! !).

I get together with old friends, some who I see often and keep in touch with regularly, and some that I don't get to see as often as I would like.

And then I see those people that I knew as an acquaintance, or an old flame (yeah, this is why lots of alcohol is consumed at college homecomings lol!!) But it's such a fun time and I love feeling like a care free college student again!

I absolutely do NOT watch what I eat when I get together with friends...it will honestly be extremely rare if I have a vegetable at all this weekend.

I hit up all of my favorite greasy local restaurants and get whatever I want...but usually when the weekend is over I crave my normal, not so hung-over lifestyle...but it's so nice to go back! I can't wait to catch up with old friends and have a good time!

Some might say this goes against a healthy lifestyle, but I think the opposite.

Does that mean I think everyone should want to get drunk and party from time to time? No, of course not.

Some people simply have no interest in that. But for me, I've always been a social butterfly and I enjoy to cut loose every now and then. I find that not having an all or nothing approach works best for ME in terms of the way I live my life. I don't put limits on myself in terms of what I can and can't do. It's not realistic.

Do I eat healthy nutritious foods MOST of the time? Yes. But I also have my treats mixed in there too.

Do I workout MOST days of the week? Yes. But I also have my off days to be lazy and allow my body to rest.

You will not see an all or nothing mindset in this blog! :)

Have a great weekend everyone!

I'll be back Monday!!

2009-09-29T11:32:00.000-04:00

Good Morning and HAPPY Tuesday!

I really have no organization or topic for this post today, it's just randomness! But, that happens!

I am enjoying my day so far, the weather is PERFECT in southwest Georgia. To me, perfect weather is sunny and in the 70s...I could spend all day out there!

It would be even MORE perfect if I were HERE instead of my office....haha

Luckily, I get to lead a walking group today at noon. Today is the kickoff for my 10-week Fall Walking Program, Step by Step, at my work. I am trying to motivate the faculty and staff at the university to become more active, especially during the work day. Everyone needs a little break to move their body and get some fresh air..so that is where I come in:)

My goals for the day are to enjoy the beautiful weather, give thanks for everything I have, feed by body with nutritious, wholesome, delicious food to give me energy and to feel good, and to 'live the dream' as I like to say.

Starting the day off with a positive vibe usually means my day will stay positive...there is no sense and being negative and sulking. We have to do the best we can with what we have...and to envision ourselves in the most positive light.

Are you ever around people who are negative?

Like those people who are 'ooh wo is me' or 'my life sucks' and 'everything is going wrong and nothing ever goes my way'...it's so DRAINING!!!

I have been around this behavior and it can suck the fun out of ya!

My advice is to 1.) Not surround yourself with these people and surround yourself with positive-minded people or 2.) if they are a friend of yours, tell them to suck it up and life is only as bad as we make it to be.

Is that harsh?

Well, some people need that. In my experience, when we THINK negative thoughts and THINK the world is out to get is, then those negative thoughts manifest themselves.

On the other end, when you THINK positive thoughts and THINK positive things are going to happen, they do!

I have had experience with both. And I prefer the positive thoughts (I don't know who wouldn't!)

I truly believe the mind is a very powerful thing and we have the ability to manifest what we dream of for ourselves.

What do YOU envision for YOUR life?

Inspiration and Motivation

2009-09-28T15:39:00.001-04:00

What inspires or motivates you to workout?

Here are a few for me:

Other women inspire me...

I think for a lot of us, we like to look good for other women. Do you women out there agree?

For example, I am getting together with my girlfriends from college this weekend and I was trying outfits on last night in my room before bed. I want to look good when I am out with my girlfriends...I could care less what guys think! It's so strange, but I think girls like to look good in front of other girls. But in a weird way, it does help inspire me to keep working out and living a healthy lifestyle....I am sure that it will inspire me big time when I have high school reunions haha!

Other sources I find fitness inspiration and motivation from...

I am part of a forum on 'Oxygenmag.com" and the women on their inspire me each day. Whether it be through the workouts or training they do, their recipes, or just their life story, I find inspiration daily with them.

Reading fitness magazines....I don't follow much of the workout or training advice (some of it is really not good) but I do like reading about fitness and seeing fitness related information. It gives me motivation to hit the gym!

Reading through my healthy cook books or magazines inspires me to get creative and find fun ways to make healthy meals

The biggest motivator for me is thinking about how good I FEEL after I workout. I love it! The feeling of achievement is great. I love knowing I did something good for my body.

What's your motivation??

Eating Well on the Cheap!

2009-09-24T14:54:00.000-04:00

I recently began working as the Assistant Director of Fitness and Wellness for a university...this is my first full time "big girl" job...and yet....I AM BROKE!

Funny how that happens...after I pay my numerous bills, school loans, etc...I am not left with much for other things in my life. I allot myself $200.00/month for food. This means groceries and going out. Sometimes I don't spend it all and sometimes I do.

One resource I use is: www.coupons.com for free coupons you can print out.

This week was especially hard for me because it's the week before pay day and my funds are typically dwindled pretty far down in my account! I spent $18.00 at the grocery this week and I relied on items I have in my pantry and freezer.

Here are a few meals I made with items from my freezer and pantry:

Refried Bean and Veggie Quesadilla

2 whole wheat tortillas (I keep these in my freezer)
1/2 c fat free refried beans
1/2 c no sodium added canned corn
1/2 small can no sodium added mushrooms
1 slice low fat colby jack cheese
spices -- salt, pepper, hot red pepper flakes, garlic powder

Heat a pan over medium heat. Add 1 tortilla. Add the beans and veggies and cover until warm. Add the cheese and cover until melted. Add the 2nd tortilla and flip over. Enjoy!

Black Bean and Tomato Burrito

1 whole wheat tortilla
1/2 c canned black beans
1/2 c canned diced fire roasted tomatoes
1 slice low fat colby jack cheese

Place tortilla on a plate and add ingredients on top. Microwave for 2 minutes. Roll up like a burrito and enjoy!

Rice, Bean and Cheese Bowl

1 "minute rice bowl" (already cooked rice...love it!)
1/2 c canned fire roasted diced tomatoes
1/2 c canned black beans
1 slice low fat colby jack cheese

Put all ingredients in a bowl and cook for 2-3 minutes...enjoy!

Minute Rice Ready to Serve Bowls

Other cheap food items:

eggs, oatmeal, cereal (with coupons; can be pricey without), canned tuna, salmon, or chicken, whole wheat pasta, brown rice, cous cous, frozen veggies and fruits....

I think tonight I will make a TUNA quesidilla!

Why I Work Out

2009-09-22T09:03:00.000-04:00

I subscribe to "Oxygen" magazine and one of the articles polled people as to why they worked out. This got me thinking about why I personally workout....here is what I came up with:

1. I breath easy. I love they way being in shape feels. I can climb sets of stairs, walk my dog, carry large bags of groceries, all those everyday things that we do....and I breath easy as I do it. It's probably my favorite thing about being in shape....the ease of doing those everyday things. It also allows me to maintain a healthy weight, which in turn helps keep my blood pressure down, keeps my heart healthy, and helps prevent illness and disease.

2. I feel good about myself. I have to say that I am most confident when I am actually working out. I love the way I feel when I am running, biking, teaching, lifting...I know that it is what I am good at and what I am passionate about and therefore I feel confident. I also feel more confident in my everyday life outside of working out, so that is an added bonus!

3. Exercise helps me sleep...and I sleep like a baby. My body functions well with 8-10 hours of sleep a day. It's very rare I get less than 8 hours. I go to bed at the same time every night between 9-10pm (some weekends I do go to bed later when I am more social) so my body is on a set schedule. I feel refreshed and energized most mornings (we ALL have those days where we just dont want to get outta bed though, haha I am NOT perfect)

4. I love getting that 'feel good' feeling after a workout...I especially get it after a good run. It's a feeling that the world is perfect and everything is good. It's that 'runner's high' and it truely feels amazing! I love feeling energized after a great workout.

5. It's my passion. It brings me joy, mental clarity and fulfillment. Fitness is what I live and breath everyday. I make a living from it. I don't know what else I would be doing!

Why do YOU workout?

Goals for the Week!

2009-09-22T08:50:00.000-04:00

Good Morning!

Thought I would post up some goals I have for myself this week...I met my goals from last week, so I think by writing them down it's holding me accountable..I must be on to something:)

1. Clean my apartment by Friday. Ok, I've just been lazy and putting this off. It's not messy, it just needs to be scrubbed down! Oh, AND put my laundry away. I dont know why this task is always the most difficult for me to do! LOL!

2. Eat mindfully this weekend. My boyfriend is coming to visit and whenever I have visitors I eat like the world is running out of food! So, my goal is to be mindful and listen to my hunger signals (in terms of when I am hungry and when I am full. Too many times I eat past my 'fullness' when I go out to eat).

3. Tell family and friends I love them more.

4. Be more thankful. I had a moment yesterday where I was frustrated with my running (I have a long history of painful IT band flare-ups that doctors could never find the cause for) and I was complaining to myself and throwing a pity party in my car. Anyways, when I have these moments I try and think of all the things I AM capable of and stop complaining. It's a waste of energy. So, my goal is to be positive and thankful for all the things I can do.

5. Eat at least 3 veggies a day along with my 2-3 fruits (I have no issue with fruits, it's the veggies that seem to get me lol!)

**Here is a little motivational quote...I have a quote for each day of the year that I keep on my desk so I can read it every morning***

"Make an effort everyday to feel good about who you are and what you can be"

Role Models in Hollywood

2009-09-20T19:33:00.000-04:00

I was thinking to myself who do I look up to in the media? A couple of names came to mind, and surprisingly neither of them are in the fitness industry....

Tyra Banks

Ok, a lot of people who know me know that I LOVE her and I love her shows (Her daytime talk show and "America's Next Top Model") and a lot of people I know think she is nutty.

Well I think she is such an inspiration to women. She has created such an empire with her shows, she is a phenomenal host in my opinion, and she loves her body the way it is. I just love that about her - her confidence is infectious and I wish I could be half as brave as she is. I mean, when Hollywood is calling you fat, would you step on national TV in your bathing suit? I probably would not. But she did and she was proud. I think she is great.

Lately she has cleaned up her eating and exercise habits and has shed some weight, but still looks curvy and feminine.

Check her out!

Jenny McCarthy

Shas always been a healthy role model for me. I mean, the girl is hot. It's plain and simple. But I love how she is very upfront about herself. Whether it comes to her weight loss after pregnancy, autism, her relationship, etc. She is completely honest and just seems so genuine. She, like Tyra, has created quite the name for herself with her autism activism and her books on parenthood.

Check out more info on Jenny here.

More to come later! :)

Weight Watchers

2009-09-20T09:55:00.000-04:00

I am actually a fan of Weight Watchers. I think they offer a 'lifestyle' approach for those who need to lose weight and offer sound advice.

I am NOT a fan of 'diets' that make you omit a food group, have to send you frozen meals (what does that teach you in the real world?), having cereal or cereal bars for more than one meal and "one sensible meal" in between (hello Special K!), having a cookie or shake for a meal, etc. They are not realistic and should be banned...Ok, that won't happen, but I wish it would.

I am in no way saying do Weight Watchers, but check out their site, they have great recipes and tips (for free!)

Here is one in particular that I personally struggle with: Eating out! This is hard for me. I tend to eat whatever I want, and typically it's fried! Hm, I forsee this being a goal of mine:)

Here are some tips for you (and Me!)

Click here for recipes and ideas!

Simple, Healthy Recipes

2009-09-20T08:59:00.000-04:00

Good Morning!

I thought I'd share some healthy recipes I like to make...I am all about making simple, no hassle meals with good nutritional value. Any of these can be snacks or meals, depending on how much you eat:)

My favorite Oatmeal:

1/2 c old fashioned oats -- Cooked in microwave for a couple minutes with water
banana
4 oz Soy Slender vanilla soy milk (I actually dont have a store that sells this where I am now and I wish I did bc it's the best tasting soy milk in my opinion!)
2 packets sweetener
cinnamon

Mix all together and ENJOY! I typically have a side of eggs (1 egg and 2-3 whites) with this as a full meal.

Cheesey Bean and Rice Bowl

1 serving brown rice, cooked
1 serving black beans
1 serving cheese (I like shredded cheddar)
Canned or fresh tomatoes
Chopped green pepper

Toss all indredients on a skillet and warm. Once it's almost cooked, add cheese and melt. Enjoy!

Sausage, Potato and Veggie Bake

Sausage, Potato, Onion and Pepper Bake
Slice up big pieces of onions and peppers (about 2 of each)
Slice up a few servings of red potatoes into big chunks (I make extra so I can eat leftovers)
Slice up 2-4 turkey/chicken sausages
Seaon with salt, pepper, garlic, or whatever is in your pantry

Place all indgredients in a baking dish and add some water. Add enough water it covers the food about halfway. Bake for about 45-60 minutes at 400 degrees. This is so simple and so good!

Tomato, Spinach and Mushroom Omelette

1 egg, 2-3 whites
sliced tomatoes
sliced mushrooms (fresh or canned)
handful of fresh spinach
1 slice low fat pepper jack cheese

Pour egg mixture onto a greased skillet. Add the sliced tomatoes, spinach and mushrooms on top of eggs and cover the skillet. When the eggs look almost cooked, add the cheese and cover again until melted. Fold egg over to make omelette.

I ususally have this along side a 100-calorie whole grain english muffin or some 100% whole wheat toast.

Cottage Cheese Delight

I only like cottage cheese when it's blended (I hate the chunks lol), so here is a recipe I made with blended cottage cheese:

1/2 c low fat cottage cheese
1/2 scoop cinnamon bun protein powder
1/2 c low fat soy milk
cinnamon
1 packet sweetner if you choose
ice

Blend until it makes a smooth, thick consistancy.

Pour into a bowl and add sliced strawberries....try freezing this for a bit to make like an 'ice cream'. Enjoy!

Pita Pizzas

These are so so simple!

Take a whole wheat pita or whole wheat wrap and place on some foil. Add 1/2 c sauce, 1 serving of shredded mozzerella cheese and any toppings you like. I like to use fresh spinach, tomato and onions.

Bake at 400 degrees for 10-12 minutes.

Cereal and Greek Yogurt:

I LOVE cereal and enjoy trying new kinds. I also like eating cereal mixed with greek yogurt....

1 serving cereal (some favorites: Kashi Heart to Heart, Banana Nut or Fruity Cheerios, Honey Bunches of Oats, Total Cinnamon Crunch, etc...)
1 serving Greek yogurt
1 serving fresh blueberries

Mix all together and enjoy! This is great pre-workout! '

Chocolate Greek Yogurt Delight!

1 serving Greek yogurt
1/2 serving choc. peanut butter cup protein powder
1 tbsp chocolate peanut butter
Optional: Fresh or frozen berries make a nice addition:)

This is such a nice treat! Mix together and enjoy!

Things to do on a Spin Bike

2009-09-18T11:05:00.001-04:00

Good Morning!

I currently teach 5 Group Cycling (or "spinning") classes a week and it's my favorite class to teach! It's such a great cardio workout and I love to make my own music mixes to keep the class motivated.

These are the bikes my Rec Center currently has:

They are great as they have a little console that shows your heart rate (if you wear a monitor), RPM (speed), Watts (unit of work), calories, time, resistance level (1-24) and distance. It's fun to refer to this when teaching or participating.

Here are some fun things to do on a Spinning bike (if you teach OR if your gym has some you use):

Fast Flat: Pretend you are outside on a nice, even, flat road. Keep the RPM at a quicker pace, I suggest 100-120 RPM. However, the pace should be something you can maintain for a longer period of time, it's not a sprint. It should also feel like your are working, you shouldn't feel like you are doing nothing.

Suggested RPM: 100-120*
Suggested resistance level: 4-9*
Suggested RPE: ("Rate of Perceived Exertion") : 12-14*

Rolling Hills: Pretend you are on a road that is quite hilly. You go up a hill for a period of time and back down the hill. Repeat as many times as you like!

Example: Ride the uphill portion for 2 minutes. Increase resistance every 15-30 seconds. RPMs will gradually slow as resistance gets heavier. Go back down the hill for 1 minute. Lighten up the resistance and allow this time to catch your breath, rest, and recover.

RPM will vary
Suggested Resitance for uphill portion: 8-20* (varying throughout as you increase gradually)
Suggested RPE for uphill portion: 14-18*

Pyramid: I love doing this in class or by myself. You will have three positions: seated, standing climb, and forward climb. Start off with 30 seconds in each position. Then 45 seconds. Then 60. And so on. Then you come back down the pyramid, so you go from 60 seconds in each position then 45 then 30.

RPM and Resistance will vary in each position. I leave it up to the individual to decide how hard they want to work.

Suggested RPE: 12-16*

Speed Work (sprints): Periods of high intensity and periods of recovery.

Example: 30 second sprinting portion followed by 60 second recovery portion. You should be ready for the recovery by the end of the sprint.

Suggested RPM for sprint: 110 and up*
Suggested Resistance level for sprint: 6-10* (you want SOME resistance on there. It's not all about speed. Go by how you FEEL during the sprint to judge how hard you are working).
Suggested RPE: 15-19*

Notes:

*RPE, RPM and Resistance level is completely based on the individual and their fitness level, so this can vary greatly from person to person.

Rate of Perceived Exertion Scale:

Potatoes!

2009-09-17T09:03:00.000-04:00

I LOVE potatoes! They are so delicious, filling and good for you! One of my favorite carbohyrdate sources:)

Here are some of my carbolicious recipes:

Potato Wedges

Cut red or yellow potatoes (however much you need) into wedge shapes

Olive oil spray

salt

pepper

basil

garlic powder

Spray a baking pan with olive oil spray. Season up the sliced potatoes and place in the pan. Spray the potatoes with the olive oil spray.

Bake at 425 for about 30 minutes, turning occasionally until crisp! Yum! Dip in ketchup for some extra goondess!

Sweet Potato Fries:

Sweet potato

olive oil spray

salt

pepper

cinnamon

paprika

Slice sweet potato in french fry shapes. Season em' up and place on a baking pan sprayed with olive oil.

Bake at 425 for about 30 minutes, turning the taters over a couple times until crisp.

Garlic and Herb Smached Potatoes

Red Potatoes (enough for 4 servings), sliced into chunks

1 tbsp butter

1 tbsp olive oil

1/2 c original almond milk

salt

pepper

basil

parsley

garlic powder

Boil potatoes. Drain. Add the spices and other ingredients and mash.

Other ways to spice up mashed potatoes is to add some low fat cheese, try other spices and herbs, etc. Get creative and enjoy!

The Biggest Loser

2009-09-16T16:10:00.000-04:00

One of the new contestants

For all the Biggest Loser fans out there...

Here is an article that reviewed the first show...

Check it out!

I caught some of it, but I honestly have to get my 90210 fix, so I watch in between commercials:)

The one thing I did catch is Jillian's potty mouth! Good God woman, I thought that was a family friendly show! I didn't think she needed to yell AS much, a bit distasteful in my opinion. Nonetheless, I still do enjoy her and think she means well:)

Also, some of their stories were simply heart breaking, I can't imagine their struggles. It further makes me realize how fortunate I am. I need to make sure to love the people in my life with my fullest ability and to be grateful for all the gifts I have been given.

Update on my "Goals of the Week"

2009-09-15T11:40:00.000-04:00

Veggies: I didn't have my 3 servings last night like I wanted, however, I did go to Super Walmart and stocked up for the rest of the week! I did have my broccoli slaw last night too, so I had one serving at least!

Being more social in a new town: I signed myself up for a 5-week "Cake Decorating" class that begins in October! I hope others sign up too so it won't be canceled. It's once a week on Mondays for 5 weeks. I can't wait to get baking and decorating! I figure this will be a good way to get out and get to know more people.

Ok, not sure i'll be doing this as a beginner, but I'll try!

Walking Boo more: Well, it poured last night so no 2nd walk. We'll try again tonight! :)

How CUTE is my pup??! I just love him to pieces!

Calling my Brother: Did not do it last night, so I will call tonight! I want to hear about his new life in Philly (we're actually originally from there, which is cool!)

My brother and I on my graduation day!

So, I'm on my way towards accomplishing my goals for the week!

Lean Turkey Burgers

2009-09-15T09:59:00.000-04:00

Good Morning! It's Tuesday and today I work a bit later....10:30-7:30pm. So I have some time to update my blog before I head off to work:)

I made amazing turkey burgers last night! I was going to make turkey enchiladas using my lean ground turkey, but decided to make burgers instead. I always listen to my cravings and try to make healthy alternatives.

Lean Turkey Burgers w/Melted Pepper Jack

1 package ground turkey, lean

10 low fat crackers (you can use a whole grain cereal here as well....or leave it out, it's up to you)

1 egg

garlic powder

parsley

basil

salt

pepper

Mix all indgredients in a bowl and form into 4 patties.

Spray a pan over medium heat with non-stick cooking spray (I use my olive oil spray can...I just fill the bottle with real olive oil and it sprays out...I prefer this over cooking spray). Cook each side for a few minutes until done.

Here is the spray can I use...I just refill with olive oil

Right before you are ready to take one off of the pan, add a slice of Pepper Jack cheese and let it melt and get all gooey and yummy looking!

I put the turkey burger on a sandwich thin and topped with mustard and ketchup.

For a side I made...

Lime infused Broccoli Slaw Salad

One big handful of pre-packaged broccoli slaw

1/2 lime, squeeze the juice out on the slaw

1 tbsp sweet and spicey mustard

1 tbsp Mayo w/ olive oil

salt

pepper

Mix all together in a bowl.

This was a great, healthy, and filling dinner last night!

Goals for the Week

2009-09-14T15:40:00.000-04:00

I'm going to try and set some goals for myself each week

Food: MORE VEGGIES! I admit, I totally slack in the veggie department. No more excuses, this week I will get in three servings of veggies each day along with my two or three servings of fruit that I have no problem getting.

Training: Stretch before I run....and make it good! I slack here too. I need to have quality stretching before I run. This week I will hold my stretches at least 20-30 seconds each and I will foam roll my IT Band before and after the run.

And...walk Boo (my adorable dog) after work (I already walk him 30 minutes in the morning, but, he loves exercise like his mama!)

My pup!

Personal: Call my brother this week, I have not talked to him in a while. He just moved to Philly for a job. Also, I will be more social this week and on weekends (I just moved to a new town). I will not be a complete hermit on the weekend!

I will check in with my goal status at the end of the week!

Running 101

2009-09-14T11:55:00.000-04:00

I love to run and if I could run all day, I probably would! However, I know that I can't and I need to take care of my body, which includes taking the proper steps to ensure I do this.

1. Good nutrition. Pre-running fuel and post-running fuel are important as well as what you eat the rest of the time.

What typically works for me pre-run is a higher carbohydrate meal, moderate protein, and lower fat. This morning I had 2 servings of Kashi Heart to Heart cereal, 1 serving lowfat soy milk, strawberries, and some coffee w/creamer. I wait about 2 hours before I run. Today my run was 4 miles.

If you like to run as soon as you wake up, have a lighter breakfast or quick snack such as rice cakes, a small bagel, english muffin, banana, and pair it with some quality protein, like egg whites.

So by the time I was finished I was ready for my post workout meal! Post workout I typically do the same thing as pre-workout. I had Protein Pancakes, which was made with 1 serving cinnamon oatmeal, 1 serving lowfat cottage cheese, 2 egg whites, 1/2 serving lowfat soy milk, and cinnamon. Blend it up and fry like pancakes...it's delicious! I typically have lunch a couple ours after my post workout meal.

2. Proper training. Make sure if you are new to start SLOWLY....increase slow and steady.

Check out any of these programs for running.

And make sure to REST. Many people who exercise consistently have problems with rest. I am one who DOES NOT! I enjoy my rest days and take full advantage of them. I typically take 2 FULL days of activity off. The only activity I do is walk my dog or shop:) Nothing strenuous.

From Complete Running, Here are some reasons that have been given for not resting:

Losses and Gains. If I stop or slow down, surely my fitness level will decrease and all my hard work will have been for nothing. This will certainly lead to weight gain followed by a deep, dark depression. I’ll lose my confidence, self-esteem, job, and significant other. My dog will shun me. All because I stopped running or cut back the mileage for a couple of weeks.
Mileage Envy. How come he gets to run a 15-mile trail run this weekend, and all I get to do is go swimming? Why am I stuck running a measly 3-miler when she has a cool track workout planned? And what about all those people entering cool races!? Not fair!
Invincibility. I’m having an awesome season, I just don’t want to stop. What if I have another PR in me and I miss my chance to run the perfect race? Must. Keep. Racing.
Revenge. I can’t believe I didn’t PR at that last race! There’s another race in a few weeks. No need to waste all this training…I’ll just try again. And again, if necessary. The season isn’t over—I’ll get that PR yet!
Need Fulfillment. I have to run. Have. To. Run. Must run. If I don’t run, I can’t be held responsible for my behavior. I’ll go crazy if I don’t run, which will lead to depression. I’ll lose my confidence, self-esteem, job, and significant other.

In reality, a couple of weeks of rest will not have any long-term, irreversible effects. As a matter of fact, slowing down or stopping for a while will actually be good for your body and will most likely assist in preventing an injury. Cross-training is a great alternative for active rest if you just can’t stop moving.

Rest means repair—give your muscles a chance to heal, grow and rejuvenate. Spend your rest phase planning out a new training schedule. Peruse the race calendars. You may even have time to read a book for pleasure or spend time sleeping in. Think about how excited and motivated you’ll be to get back out there!

Read the rest of this article here

3. Proper shoes. Google a running specialty store in your area and have someone fit you properly for shoes. Don't trust a sporting goods store, they really are not trained to help you in that manor.

Click here to find out what type of feet you have!

Happy Running!

Protein Pancakes

2009-09-13T17:55:00.000-04:00

I love pancakes, they are such a great treat!

Here is a healthier protein-packed recipe that you can enjoy anytime! Makes for a delicious breakfast or even a dinner, like I had tonight:)

Cinnamon-Maple Pancakes w/ a Strawberry Sauce

1 packet maple brown sugar oatmeal
1/2 scoop cinnamon bun protein powder
1/2 c light cottage cheese
1/2 c light original 8th continent soy milk
3 egg whites
cinnamon

Blend all indgredients in a blender until smooth.

Preheat a frying pan to medium heat. Spray the pan with non-stick cooking spray.

Pour batter into pan and fry each side for a few minutes each (it's ready to flip when it starts to bubble on one side). Makes 3-4 pancakes.

Strawberry Sauce:

Take 5-6 frozen strawberries and microwave for 2 minutes. Pour on top of pancakes. Enjoy!

You can mix up the recipe however you like. You can take out the cottage cheese and just use oats and egg whites if you want....you can try different flavors of protein powders, make different syrups, etc.

Celebs Endorse Diet Pills

2009-09-13T10:32:00.000-04:00

Diet pills make me crazy, I just don't like them.

I especially dont like when celebrities endorse such crap.

The latest endorsement is for "Quick Trim" by the Kadarshian sisters **rolling my eyes**

Ok, these girls are certainly beautiful, but do you really think the weight loss will last? Highly, HIGHLY doubt it. Who wants to take pills daily?

Sorry, but there is NO quick fix. It really is THIS SIMPLE....eat LESS. That's it! All you have to do is consume LESS to LOSE.

A simple method of finding your caloric range to lose, maintain or gain:

Take your bodyweight x 10-12 to lose.

Take your bodyweight x 15 to maintain.

Take your bodyweight x 16-18 to gain.

Here is an example: Someone weighing 150lbs wants to lose. So, multiply 150x12 to start, which is 1800 calories/day. You really want to start at the higher end and stay there for a week or two to see how the body responds. If you need to drop calories after that, then try bodweight x 10 or 11.

Now, these are all estimates but a good way to start looking at numbers and experimenting with what works for you.

Also, if you are serious about losing weight and are willing to put in the effort (because although it's an easy theory to lose, just eat less, it's tough mentally for most) then start a food journal and see what you are eating. Begin to make small adjustments, do not do a complete 180 and elminate food groups, that will set you up for a horrible rebound effect. Be smart and make it a part of your LIFE.

Favorite Things Part II

2009-09-13T09:36:00.000-04:00

Adding to my list of "Favorite Things"...here are some more! :)

More Favorite Staple Food Items:

Eggs -- what a delicous protein and fat source....and sooo sooo cheap!! I always have eggs in my fridge.

Sandwich Thins -- A few friends of mine got me interested in these...and they are so good! Just 100 calories each and make a great sandwich!

100 Calorie English Muffins -- Full of fiber and just delicious. One of my go-to meals is a veggie omlette made with 3 whites, 1 egg, some cheese, and veggies....and an english muffin. Quick and simple!

Light Progresso Soup -- I just love soup! I do like to make homemade soups, but these light soups are very low calorie and very filling! And good!

Morning Star Farms Veggie Burger -- I dont eat a ton of meat and these are by far my favorite frozen brand of veggie burgers

Weight Control Oatmeal -- I just bought this and I love the variety pack...fun flavors like banana bread and maple brown sugar! Full of fiber too!

Dark Chocolate -- I typically always have a giant dark chocolate bar in my fridge. I love chocolate and I like to have something sweet just about every day! I have a couple squares a day!

Dark Chocolate Peanut Butter, PB&CO -- sooo sooo good!!! Go out and get some now, you will thank me for it, I promise!

Canned Diced Tomatos -- these are so cheap and great to throw in some whole wheat pasta or cous cous

Favorite Exercise Items:

Stability Ball -- I love the stability ball, it has so many uses. Here is one of my favorite exercises for the glutes and hamstrings:

Free Weights -- Nothing beats a great weight lifting session. Girls, dont be afraid to lift heavy and challenge yourselves, you are strong than you think!! Now go pump some iron!

Saucony Running Shoes -- My all time favorite brand of running shoes..here is what I am currently running in

I order from http://www.runningwarehouse.com/. I know what shoes I need as I've been fitted by a specialist. If you have not been fitted at a RUNNING store, I suggest you do if you want to run in some good shoes for YOUR feet!

Favorite Cook Books:

Eat Clean Diet Cookbook -- nice, clean recipes. No crap! Great ideas from this book.

Hungry Girl Under 200 Calorie -- Ok, this book uses a LOT of artificial sweeteners, which I like to only used in moderation, so i've put my own twist on some of these recipes. However, the book has some pretty neat ideas!

Semi Homeade Cooking Light -- I love Sandra Lee on the Food Network....I am all about making semi-homemade meals! I do like to cook, however, I dont want to spend hours doing it. This book is great!

Google - Ok, not a cookbook, but I love to google healthy recipes! It's the cheapest cookbook out there:)

Favorite Food Slurges:

Dominos American Legends Pizzas...I used to never really like Dominos, but I recently tried one of these "Legends" pizza by my boyfriend's request....and yum! So, once every couple of weeks I like some pizza! Try the Memphis BBQ or the Buffalo pizza....all I can say is "WOW"! And perhaps a side of cinnastix:)

Dairy Queen Blizzards...need I say more??? I unfortunately live in such a small town that the closest DQ is 30 miles away!!! When I drive to Atlanta though to go to the aiport, I almost always stop at a DQ along the way and have ice cream for lunch or dinner:) My all time favorite thing to get is a blizzard with oreos AND reese cup!

Martinis....my weakness! I love em'! Any kind really! I love really cool flavors like "Key Lime Pie" or "Chocolate Express"...the real decident kind are just so good!

IHOP

2009-09-12T20:21:00.000-04:00

I ate at IHOP today.

My car had to get its breaks fixed so I had a couple hours to kill. IHOP was next door, so I purchased a couple magazines (tabloids of course!) and went for some brunch.

They have a great "IHOP for me" section, which offers healthier options and has the calories, carbs, protein, and fat amounts written underneath. I think it's great when restaurants take the time to do this, it's extremely helpful for those trying to choose smarter options.

Check out the "IHOP for me" menu here!

I had the "Harvest Grain 'N Nut Healthy Combo"...it included two blueberry pancakes with nuts and sliced bananas and some egg beaters. A perfect combo for me. I was craving pancakes and I love to have some protein with each meal to keep me full, so the egg beaters did just that. It was delicious! Along with my two cups of coffee and trashy magazine about the Kardashian sisters' latest weight loss gimmick (gimme' a break with their new diet pill endorsment...dont even get me started hah!)and Jessica Simpson's breakup, I was in brunch heaven! :)

My friend Jerry

2009-09-12T09:05:00.000-04:00

Flying Pig Race 2006

Beach running is simply the best

I'm back into running these days. I began my love affair with running back in college freshman year. I began by only being able to run for a few minutes then slowling building up to running 3-5 miles a few times a week.

When I was a freshman at BGSU I met a man named Jerry at the rec center. He was a science professor who would run at the same time as I would. We one day introduced ourselves and we became running buddies Monday - Wednesday - Friday at the BGSU rec center indoor track. We'd run 2-3 miles each time. It was fun to have a person to run with. I have no clue if Jerry is still at BGSU, but i'll always remember my first running buddy!

My sophomore year I ventured into the 10k race category which was fun. I ran the "flying pig" race in Cincinnati which was just a beautiful route. They closed the city down for the runners and I got to experience the city when it was quiet and peaceful - a very rare moment for Cincinnati, so I fully embraced it!

I took a break from running my senior year at BGSU. My IT band was causing me issues, so I stopped. I was actually quite depressed the first couple of months without running. Any runners out there can understand that feeling. It's your time when you can clear your mind..running was my meditation.

I got into lifting weights at this time and really focused on getting strong. I really enjoyed lifting heavy and trying to increase my lifts each week.

Now, I am back to running! I had to begin again like I did freshman year...running only a few minutes. Now I can easily run 3-4 miles a few times a week. I'm still waiting to find my next "Jerry" or my next running buddy. I live in a new town in Georgia so I've yet to find a passionate running friend! I've kept most of my runs indoors, which is fine, but outdoors is really the best. I think i'll like the fall and winter here because right now the weather in GA is still in the 80s and 90s and the bugs are in full force...not running weather for me!

This site has great information on running, for begginers or advanced. Check it out, look for local races in your area and get moving!

Drinkers more Physically Active than Abstainers

2009-09-12T08:55:00.000-04:00

I'm not ashamed! I still went out and did my cardio the next morning lol!

According to Science Daily, the more alcohol people drink, the more likely they will exercise.

This article was definitely me in college lol! I would drink heavily roughly 3-4 times per week. NOT saying it was the smartest decision, but I sure had a good time for 4 years with my friends at BGSU.

I taught aerobics classes weekly and also did my own workouts....sometimes hungover even. I can't really pull that off anymore!

Read the full article here

SMOOTHIES

2009-09-11T14:30:00.001-04:00

I LOVE smoothies....they are so simple and portable....and just delicious!

Some staple items I keep on hand:

Frozen fruit....such a great buy, very affordable and lasts for so long....I love strawberries, blueberries, mango, pineapple, peaches, you name it!
Protein Powder
Milk...for me it's typically Almond Milk or 8th Continent Light Soy milk
Sweetener...whether it's real sugar or splenda
Greek Yogurt
Fresh Spinach....have you ever blended spinach into a smoothie? If not you are probably thinking "Gross"....well, it doesn't taste like anything blended with other ingredients and adds great nutrition to any smoothie...I challenge anyone to add some fresh spinach next time they're blending up some goodness!
Cottage Cheese
Peanut Butter

Here are a few recipes:

Mango-Pineapple Smoothie

1 c mango, frozen
1 c pineapple, frozen
1 serving fat free Greek Yogurt
1/2 c light soy milk
1 packet splenda
ice

If it's too thick, add some water

Chocolate Strawberry Smoothie

1 c strawberries, frozen
1 scoop chocolate protein powder
1 c chocolate almond milk
1 packet splenda
Ice

Peanut Butter and "Jelly" Smoothie

1 scoop chocolate peanut butter protein powder
1 tbsp peanut butter, natural
1 c frozen strawberries
1/2 c light soy milk
1 splenda
Ice

Pumpkin Pie Smoothie...this is great for the fall season!

1/2 c canned pumpkin
1 serving Greek yogurt or light cottage cheese
1 c almond milk
cinnamon
pumpkin pie spice
splenda
ice

Veggie Smoothie

1/2 c shredded carrots
handful of spinach
1 serving greek yogurt
1 cup almond milk or soy milk
splenda
ice

Cinnamon Bun Smoothie

1 scoop cinnamon bun protein powder
1 serving low fat cottage cheese
1 c almond milk
cinnamon
splenda
ice

Orange Pineapple Smoothie

1 cup orange juice
1 cup pineapple, frozen
1 serving Greek yogurt
splenda
ice

Chocolate Peanut Butter Banana Smoothie

1 banana
1/2 scoop chocolate peanut butter protein powder
1 packet diet hot chocolate mix
1/2 c chocolate almond milk
1 tbsp peanut butter, natural
splenda
water
ice

I am the Muffin Girl!

2009-09-11T11:18:00.001-04:00

I love carbs! I also love baking! So...I combine my love for bread with making some healthy muffins, breads and cookies!

The thing I love about cooking is that you can change things however you want! If you do not like sugar substitutes then use real sugar....or if you don't like protein powder, remove it! Make it your own! :)

Carrot Bread:

1 cup whole wheat flour
1/2 cup oat meal
1 egg
1 egg white (here's a tip..I hate to waste yolks...so I cook em' and give it to Boo, my dog. He loves them and they are good for their coat!)
1/2 c applesauce
1/2 c milk...any kind
1/2 c sugar OR sugar substitute...I like splenda or stevia
1 c minced carrots...I do this using a food processor
2 scoops cinnamon bun or vanilla protein powder
1 tsp baking powder
1 tsp baking soda
pinch of salt
cinnamon

Optional Icing

Few tablespoons of whipped light cream cheese mixed with cinnamon and 1-2 packets of sugar substitute (Truvia is what I currently use).

Directions:

I keep it REAL simple....just mix it all in a bowl, pour into a greased loaf pan (I use PAM or olive oil spray) and bake at 400 degrees until done....ovens may vary, but approximately 30-40 minutes.

Super Chocolate Peanut Butter Muffins

1 cup whole wheat flour
1/2 c oats
3 scoops chocolate peanut butter protein powder
2 packets diet hot chocolate
2 tbsp of cocoa powder
2 tbsp natural peanut butter OR chopped nuts
1/2 c apple sauce
1/2 c splenda for baking
1 egg
1 egg white
1/2 low fat milk
1 tsp baking powder
1 tsp baking soda

Directions:

Mix all ingredients together and pour into a greased or lined muffin tin. Bake at 400 degrees for approximately 30-40 minutes.

Chocolate Peanut Butter Oatmeal "Cookie"

These are so so simple....and a great combination of protein, good fat, and carbs!

1/2 c oats -- dry
1 scoop chocolate peanut butter protein powder
1 tbsp natural peanut butter
1/8 c lowfat milk
a bit of water-- just to mix it all together

Mix all ingredients together until it becomes a thick consistency....make into two "cookie" shapes and put on a plate...refrigerate overnight. You can also add other items such as dried fruit, chocolate chips, milled flax seed, or change up the protein powder for a different flavor. You can even wrap it in saran wrap and freeze to make "protein bars".

Calling all Margartia Lovers!!

2009-09-11T11:06:00.000-04:00

Ok, I love my booze....however, some types of alcohol can be QUITE caloric...and well honestly, I like to save MOST of my calories for food.

I do enjoy the 'real' margaritas from time to time when I go out, but when I like to stay in and play bartender I make em' a little more calorie friendly:)

Sugar Free Margaritas:

Lots O' booze....aka some good tequila
Crystal Light....any flavor you wish! I enjoy the peach and pink lemonade flavors for margs
Lime Juice
Ice

Directions:

Mix some water and crystal light (amount depends on how sweet you like it)....pour into a blender along with plenty of ice (if you like it slushier), tequila (amount depends on how strong you like) and lime juice....blend and DRINK! Goes great with some mexican eats, like quesadillas, chips and salsa, enchiladas, etc...

There are some SF products on the market you can also try...CLICK HERE to enter Baja Bob's land of sugar free madness!!

Some of my favorite things...

2009-09-11T10:30:00.000-04:00

FOOD! I love FOOD!

Here are some of my favorite foods that I always have on stock...

MILK! Not just any milk...I am obsessed with Almond Milk and Soy Milk. If you have not tried it DON'T Judge! My dad, who is very picky when it comes to new "health" things, loved the chocolate almond milk!

Greek Yogurt....what a wonderful creation! Ok, it can be just a TAD more expensive than regular yogurt...however, the taste is 100x better in my opinion and it has a LOT more protein.
"All the Whey" Protein Powder

Protein powder is not just for the meat heads you see at the gym...it's a great way to increase your protein intake, especially for people who don't eat many meat products (like myself) and it's a great BAKING addition....recipes to come later! It's great stirred into Greek yogurt or even oatmeal as well.

I love the "Cinnamon Bun" and "Chocolate Peanut Butter" flavors. They are affordable too!

Kashi Heart to Heart is one of my favorite cereals! In just one serving you have 5g of fiber, which is always a plus! :)

I enjoy a couple servings (we ALL know one serving is just way too small) with some fresh strawberries, blueberries and topped with almond milk....great way to start the day...well, that, coffee and the Today Show!

V8 Low Sodium Vegetable Juice

These little 8oz cans are great to have around. I pack one in my lunch box each day (YES, I carry a lunch box and I am nearly 25....AND it's camo colors...it was $2.00 at Target, who can pass that up!?)

Any how, even myself who loves to eat healthy has trouble getting in so many vegetables, so I drink em' too!

I have PLENTY more favorites....but that is a good start for now!

Balance

2009-09-11T10:09:00.000-04:00

Hello!

This used to be "Figure Contest Prep" blog, but after I experienced 6-weeks of the intense dieting and training, and not to mention going temporarily insane, I stopped the madness.

I was training with an online coach, who I thought I would mesh well with, but realized I didn't mesh well with the methods of the prep. Eating the same thing for 3 weeks at a time was tough. To this day (and it's been 7 months since I quit) I still can't stomach tilapia or broccoli!

Any how, so this has set me up for the lifelong quest of "balance". It's SUCH a tough thing. Figure competitions are not my cup of tea anymore. I thought that is what I wanted...to achieve the perfect body, even though I KNEW you can not maintain that look for long.

Balance is what I am on a mission for. I preach it every day as a Fitness Director for a University and as a college academic instructor...however, each day is a struggle to find this "balance"....but, I really do enjoy the journey and I try to find new ways each day to become inspired to live a better, more productive, and healthy life.

Health to me does not mean eating perfectly, training perfectly, weighing a perfect weight or doing anything "perfectly". Health to me is treating your body kindly by eating a diet rich in nutrient dense food AND enjoying other not so nutrient dense food (that would be anything fried for me or alcoholic!) in moderation.

I also think health has to do with all the other aspects that we sometimes don't think of such as our mental health and how we deal with life, our relationships, our work life, etc. So, again, we are back to finding that "balance" that most of us crave.

I'm going to give my blog another go and hope to inspire others to either continue on there journey of health, wellness, and balance or to begin!

I'll be posting workout tips and information as well as some fun recipes I make throughout the week to keep me energized!