Well, honestly, I have missed more days than I planned to with this, but guess what? No worries! I am going to keep pushing through and try my best and do it every day, that’s all I can do!
Last night I did Shoulders and Back. This one is not that bad. I like it enough…though all those push-ups, GEESH! I need to get to the point I can do regular push-ups and not the girl ones all the time. Two, to do a dive-bomber would be heaven. I just look at them on the DVD like, “Yeah, right!”
I can feel my arms, shoulders and back getting stronger. I can’t wait to see my body totally transform! I’m sure I would be seeing better results if my eating was better. I do good during the week….the weekend comes, then its anything goes!
Well, I will be starting another Just Lose It contest starting next week, so ummm, my weekends need to be on point! I will start with a Monday weigh-in like I did last time, but gradually shift over to Thursday like I did before.
This time, I have my sister in it with me, as well as several of my sorority sisters. Friendly competition between us will egg me on! I’m not striving to win this like before….not even second place…..but to be in the Top 10 would be AMAZING!!
So GAME ON!
Tuesday, January 17, 2012
Monday, January 16, 2012
Ask the Trainer: 10 Minutes 3x a Day or 30 Minutes, What's More Effective?
I thought this was an excellent question! Yes, 10 minutes three times a day can be just effective as 30 minutes!
But you have to make it work, no time for lolly-gagging. If that’s all the time you have, you better MAKE IT WORK! Calories burned is calories burned, right? And if you burn 300 calories walking/jogging on the treadmill, then walking/jogging 10 minutes 3 times a day, should get you a near equal (if not higher) calorie burn.
How is that possible? For me, if I only had 10 minutes, I would go all out, full force and jog for 10 minutes, versus for me (and with many others) jogging for 30 minutes straight is tough and not doable.
So with a 1-2 minute warm-up, I would follow that with a 8 minutes straight jog as fast as my little legs could go, then cool down for one minute, and make sure I get a couple of stretches in. Maybe I do 10 in the morning, 10 in the afternoon, and 10 at night. That’s my MINIMUM of 30 minutes of cardio I suggests everyone does daily.
Here are a couple of other 10 minute workouts you can scatter through-out the day:
But you have to make it work, no time for lolly-gagging. If that’s all the time you have, you better MAKE IT WORK! Calories burned is calories burned, right? And if you burn 300 calories walking/jogging on the treadmill, then walking/jogging 10 minutes 3 times a day, should get you a near equal (if not higher) calorie burn.
How is that possible? For me, if I only had 10 minutes, I would go all out, full force and jog for 10 minutes, versus for me (and with many others) jogging for 30 minutes straight is tough and not doable.
So with a 1-2 minute warm-up, I would follow that with a 8 minutes straight jog as fast as my little legs could go, then cool down for one minute, and make sure I get a couple of stretches in. Maybe I do 10 in the morning, 10 in the afternoon, and 10 at night. That’s my MINIMUM of 30 minutes of cardio I suggests everyone does daily.
Here are a couple of other 10 minute workouts you can scatter through-out the day:
- Stationary bike, mine is in my living room, so I can do 10 minutes at a time while watching TV
- Treadmill walk/jog. Start off slow, but then continue to increase your speed every minute going as fast as you can go. For the last minute, go back to a moderate pace.
- Dancing, cut on some music and dance like a rock star for 10 minutes
- Turbo Kick/Fire has a few short videos
- Hip Hop Abs has an awesome 5-minute workout, make sure and do a 2 minute warm-up and 3 minute cool down, even if it’s just walking in place.
- Tae Bo has an 8 minute workout
- Walk stairs! I worked on the 16th floor once, and on breaks, we would go down and up…sometime this took longer than 10 minutes, but whew, this is a workout!
- Create a 10-minute bootcamp style workout, running, jumping jacks, burpees, lunges, squats, shadow boxing, whatever you like.
- Jump rope. This is a tough one, but do three 3-minute increments, and in between do 25 push ups. You will feel the BURN!
- Strength training can be done in 10 minutes too! Do push-ups, lunges and reverse crunches for 30 seconds each. Repeat this sequence for 10 minutes. Alternatively, perform triceps push-ups, body weight squats and Russian twists for 30 seconds each. Repeat this sequence for 10 minutes.
Thursday, January 12, 2012
A few clean eating recipes
Blueberry Oatcake
4 egg whites
1/2 cup rolled oats (can use quick)
1 tsp cinnamon
1 tsp water
1/3 cup blueberries
1 tbs almons (optional)
Whisk first four ingredients for about 1 minute, stir in 1/3 cup blueberries and 1 tbs sliced almonds. Heat a medium skillet coated with cooking spray over medium heat: cook batter until eggs are set, usually 3 minutes. Flip oatcake and cook an additional minute. Top with 1/4 cup nonfat plain greek yogurt and 1 tsp maple syrup (if you would like).
Italian Sausage and Egg Muffins
3 mild Italian turkey sausage links
2 cups liquid egg whites (about 10-11 whites)
3 eggs
1 cup oats
2 cups spinach (roughly chopped)
1 small onion (chopped)
1 green pepper (chopped)
1 tomato (seeded and chopped)
Cook the turkey sausage until crumbly and no longer pink along with the chopped onion.
In a large bowl, mix all remaining ingredients and season to taste (you can use red pepper flakes, garlic powder, little salt, and pepper).
Grease a muffin tin (or two) and scoop mixture into tins. (Makes about 16-18 "muffins".)
Bake for about 20 minutes at 350 F.
Jamie Eason's Italian Turkey Burgers
Nutrition Facts:
Makes 8 (5 oz burgers)
Calories: 144
Fat: 1g
Carbs: 3.5g
Protein: 27.6g
Ingredients:
2 packages of ground extra lean turkey breast
4 medium zucchini, grated
1/2 tsp salt
1 tsp garlic powder
2 tsp onion powder
2 tsp dried basil
1 tsp oregano
1 tsp black pepper
Directions:
Set broiler on high, arranging rack so that burgers will be about 2 inches from the heat.
In a large bowl, combine grated zucchini, salt, onion powder, garlic powder, dried basil, oregano, pepper and then turkey.
Mix well and scoop out 4-to-5 oz portions. Mixture will be really moist so for easier clean up, use a foil-lined baking sheet, prepped with non-stick spray.
Place burgers in oven and broil for 7 minutes. Carefully flip each burger and continue to broil for another 7 minutes on the other side. Serve warm.
Note: These are great at meatballs too! Make with spaghetti squash for a low carb meal.
4 egg whites
1/2 cup rolled oats (can use quick)
1 tsp cinnamon
1 tsp water
1/3 cup blueberries
1 tbs almons (optional)
Whisk first four ingredients for about 1 minute, stir in 1/3 cup blueberries and 1 tbs sliced almonds. Heat a medium skillet coated with cooking spray over medium heat: cook batter until eggs are set, usually 3 minutes. Flip oatcake and cook an additional minute. Top with 1/4 cup nonfat plain greek yogurt and 1 tsp maple syrup (if you would like).
Italian Sausage and Egg Muffins
3 mild Italian turkey sausage links
2 cups liquid egg whites (about 10-11 whites)
3 eggs
1 cup oats
2 cups spinach (roughly chopped)
1 small onion (chopped)
1 green pepper (chopped)
1 tomato (seeded and chopped)
Cook the turkey sausage until crumbly and no longer pink along with the chopped onion.
In a large bowl, mix all remaining ingredients and season to taste (you can use red pepper flakes, garlic powder, little salt, and pepper).
Grease a muffin tin (or two) and scoop mixture into tins. (Makes about 16-18 "muffins".)
Bake for about 20 minutes at 350 F.
Jamie Eason's Italian Turkey Burgers
Nutrition Facts:
Makes 8 (5 oz burgers)
Calories: 144
Fat: 1g
Carbs: 3.5g
Protein: 27.6g
Ingredients:
2 packages of ground extra lean turkey breast
4 medium zucchini, grated
1/2 tsp salt
1 tsp garlic powder
2 tsp onion powder
2 tsp dried basil
1 tsp oregano
1 tsp black pepper
Directions:
Set broiler on high, arranging rack so that burgers will be about 2 inches from the heat.
In a large bowl, combine grated zucchini, salt, onion powder, garlic powder, dried basil, oregano, pepper and then turkey.
Mix well and scoop out 4-to-5 oz portions. Mixture will be really moist so for easier clean up, use a foil-lined baking sheet, prepped with non-stick spray.
Place burgers in oven and broil for 7 minutes. Carefully flip each burger and continue to broil for another 7 minutes on the other side. Serve warm.
Note: These are great at meatballs too! Make with spaghetti squash for a low carb meal.
Wednesday, January 11, 2012
Ask the Trainer: How can I eat clean?
Clean foods are natural, free of added sugars, hydrogenated fats, trans-fats and anything else that is unnatural and unnecessary. Or I say, nothing from a bag, box or can.
Those frozen entrees are no good, not even if it says “Lean Cuisine” or “Smart Ones.” Nope, not such a smart idea!
Canned soup is out, I don’t care if it says “low-sodium, low fat, low-calorie.”
So then, you’re wondering, what can I eat? I don’t have time to prepare a breakfast/snack/lunch every day. Hint: BATCH COOK!
Find a couple of recipes that you like, make them your staples, and batch cook them over the weekend and portion them out for the rest of the week.
Here's some things that I do:
-Batch cook several chicken breast seasoned with Mrs. Dash.
-Batch cook a breakfast casserole that uses no salt, try Rachel MacMuffins (just google it)
-Boil a bunch of eggs
-Batch cook beans (my kids and I really like them)
-Jamie Eason Turkey meatloaf muffin. Google this recipe, trust me, they are good!
-Egg white bites (egg whites, veggies, and crumbled sausage if you like combined and made in a muffin pan).
In a pinch, here are some options:
-Kind bars. I LOVE these things. I found them at Trader Joes and they are awesome. All natural, low/no sodium
-Mariani granola and trail mix bars. I found these at Walmart. ZERO sodium, healthy all-natural bars
-Larabars, just fruit and nuts, nothing added to them.
-no salt added rice cakes are good with Laughing Cow cheese
-green beans and spinach are the best veggies to have on hand because they are good raw are steamed.
-Keep frozen fruit on hand for morning smoothies
Those frozen entrees are no good, not even if it says “Lean Cuisine” or “Smart Ones.” Nope, not such a smart idea!
Canned soup is out, I don’t care if it says “low-sodium, low fat, low-calorie.”
So then, you’re wondering, what can I eat? I don’t have time to prepare a breakfast/snack/lunch every day. Hint: BATCH COOK!
Find a couple of recipes that you like, make them your staples, and batch cook them over the weekend and portion them out for the rest of the week.
Here's some things that I do:
-Batch cook several chicken breast seasoned with Mrs. Dash.
-Batch cook a breakfast casserole that uses no salt, try Rachel MacMuffins (just google it)
-Boil a bunch of eggs
-Batch cook beans (my kids and I really like them)
-Jamie Eason Turkey meatloaf muffin. Google this recipe, trust me, they are good!
-Egg white bites (egg whites, veggies, and crumbled sausage if you like combined and made in a muffin pan).
In a pinch, here are some options:
-Kind bars. I LOVE these things. I found them at Trader Joes and they are awesome. All natural, low/no sodium
-Mariani granola and trail mix bars. I found these at Walmart. ZERO sodium, healthy all-natural bars
-Larabars, just fruit and nuts, nothing added to them.
-no salt added rice cakes are good with Laughing Cow cheese
-green beans and spinach are the best veggies to have on hand because they are good raw are steamed.
-Keep frozen fruit on hand for morning smoothies
Tuesday, January 10, 2012
P90X Day 10
I skipped a workout, but I will make up for it this week doing a couple of doubles.
Last night I went to the Y for Zumba, plus did Back and Chest. It should have been Plyo night, but after Zumba, I knew I was done for Cardio. Tonight I might do Plyo with the scheduled Shoulders and Arms. I know, that is hardcore!
I already know I will miss Friday’s workout due to an event, so I will try and do it early Saturday morning. I want to do this 90 days without skipping too many workouts. I mean, to see the results…you gotta do the work!
My eating was off for the weekend as well. Ugh! I have a lot of work to do with that. All I can do is my best…each and every day is a challenge, but I will never give up!!
Last night I went to the Y for Zumba, plus did Back and Chest. It should have been Plyo night, but after Zumba, I knew I was done for Cardio. Tonight I might do Plyo with the scheduled Shoulders and Arms. I know, that is hardcore!
I already know I will miss Friday’s workout due to an event, so I will try and do it early Saturday morning. I want to do this 90 days without skipping too many workouts. I mean, to see the results…you gotta do the work!
My eating was off for the weekend as well. Ugh! I have a lot of work to do with that. All I can do is my best…each and every day is a challenge, but I will never give up!!
Friday, January 6, 2012
Slightly obsessed with having a six-pack
I think I have at least a dozen blogs about abs, but here are just a few:
Athletic Abs: Start Working baby!
Athletic Abs: Understanding the Abdominals
Athletic Abs: Stop dreaming
Ask the Trainer: Flat Abs
A hard lesson about six-pack abs
I made my 2012 vision board and I think it is slightly focused on getting a 6-pack! And then when I made a mini-vision board to carry in my purse, I noticed that it was all about six-packs!!
Here are some of the things I cut from Oxygen magazines to add to my vision board:
“A six pack is the result of three things: The right cardio training, the correct abdominal training and a good clean diet. Nutrition plays a large role. Your overall body-fat percentage has to be reduced while whittling your middle with an ab routine. No matter how much you train, if your diet isn’t clean then your body won’t be able to shed the water and fat off your abs so you can see a flat, toned tummy. Walk away from the cookie and focus,” says Alicia Marie, fitness model and trainer
The six-pack secret. What keeps our abs buried beneath a layer of fat are empty carbs such as white bread, pasta and rice and of course, baked goods and other sweet treats that combine refined flour and a ton of sugar: two major roadblocks.
“Remind yourself that you are going for your best you. If you want a flatter, tighter, more toned tummy, then work must be put into training – and your diet had to be tight. Follow the rules and everything falls into place,” Alicia Marie says again. LOL, I have an obsession with her and all her fitness tips.
Want abs like these? (with a picture of Alicia Marie showcasing her abs) Eat blueberries. Their naturally occurring antioxidants might help reduce abdominal fat, according to a new study out of Michigan. Make sure to throw in plenty of cardio and some full-body weight training (not just crunches!) to achieve your killer six-pack.
Move to Do: A plank. This is an all-over core strengthener that you can work on gradually (start at 10 seconds, then increase to 1 minute). Fit it in! When you’re waiting for your morning oatmeal to cook, drop to the floor and get it done.
Athletic Abs: Start Working baby!
Athletic Abs: Understanding the Abdominals
Athletic Abs: Stop dreaming
Ask the Trainer: Flat Abs
A hard lesson about six-pack abs
I made my 2012 vision board and I think it is slightly focused on getting a 6-pack! And then when I made a mini-vision board to carry in my purse, I noticed that it was all about six-packs!!
Here are some of the things I cut from Oxygen magazines to add to my vision board:
“A six pack is the result of three things: The right cardio training, the correct abdominal training and a good clean diet. Nutrition plays a large role. Your overall body-fat percentage has to be reduced while whittling your middle with an ab routine. No matter how much you train, if your diet isn’t clean then your body won’t be able to shed the water and fat off your abs so you can see a flat, toned tummy. Walk away from the cookie and focus,” says Alicia Marie, fitness model and trainer
The six-pack secret. What keeps our abs buried beneath a layer of fat are empty carbs such as white bread, pasta and rice and of course, baked goods and other sweet treats that combine refined flour and a ton of sugar: two major roadblocks.
“Remind yourself that you are going for your best you. If you want a flatter, tighter, more toned tummy, then work must be put into training – and your diet had to be tight. Follow the rules and everything falls into place,” Alicia Marie says again. LOL, I have an obsession with her and all her fitness tips.
Want abs like these? (with a picture of Alicia Marie showcasing her abs) Eat blueberries. Their naturally occurring antioxidants might help reduce abdominal fat, according to a new study out of Michigan. Make sure to throw in plenty of cardio and some full-body weight training (not just crunches!) to achieve your killer six-pack.
Move to Do: A plank. This is an all-over core strengthener that you can work on gradually (start at 10 seconds, then increase to 1 minute). Fit it in! When you’re waiting for your morning oatmeal to cook, drop to the floor and get it done.
Thursday, January 5, 2012
P90X Day 5
Today is day 5 of my second try at P90X. The last time I tried it, nearly 2 years ago, I did not manage to get past 30 days before ditching it. And even the 30 days that I did do, I did not give it my all and skipped many workouts.
This time around I will do all 90 days!!
That is the plan. I know I can do it, because I really want to see the awesome results that others have had from doing this workout system 90 days in a row. I’m not saying I will be 100% with it every day, because I know there will be days I can’t get to it. And that’s okay. Either I will sub in another workout or use any skip day as a rest day.
I will also be doing other workouts as well. I take a few Zumba classes at the Y and also, I will start 5K training soon. And just to not get bored, I may do other things. On my good days I like to workout 2 hours a day. On a typical day, I get in 45-60 minutes.
Last night…barely 20 minutes. My Yoga X days will be subbed out with other yoga or pilates routines that I like, and I tried PiYo and I was working up a sweat, but then I just said, I’m done! I was tired and needed to get to bed at a decent time. Hey, sleep is important in a healthy lifestyle!!
So, I will try and post updates frequently, at least 1-2 times a week.
This time around I will do all 90 days!!
That is the plan. I know I can do it, because I really want to see the awesome results that others have had from doing this workout system 90 days in a row. I’m not saying I will be 100% with it every day, because I know there will be days I can’t get to it. And that’s okay. Either I will sub in another workout or use any skip day as a rest day.
I will also be doing other workouts as well. I take a few Zumba classes at the Y and also, I will start 5K training soon. And just to not get bored, I may do other things. On my good days I like to workout 2 hours a day. On a typical day, I get in 45-60 minutes.
Last night…barely 20 minutes. My Yoga X days will be subbed out with other yoga or pilates routines that I like, and I tried PiYo and I was working up a sweat, but then I just said, I’m done! I was tired and needed to get to bed at a decent time. Hey, sleep is important in a healthy lifestyle!!
So, I will try and post updates frequently, at least 1-2 times a week.
Subscribe to:
Posts (Atom)