It's been said way too many times that exercise alone isn't enough for weight-loss and good nutrition. I hate to even put a percentage on how much nutrition matters, because there isn't one. Exercise, without sound nutrition, well good for the body, kind of defeats the purpose. Kicking butt in the gym and then going and eating whatever you want because you "earned" it, isn't really focusing on that "living a healthy lifestyle." Although you are doing great things for your body by exercising, not following it up with clean eating isn't going to get you the results you want. Your body works best when you treat it right, which means, getting great workouts in and following up those workouts with good carbohydrates, lean protein, healthy fats, and vegetables galore!
I'm not saying you can't eat a brownie or enjoy a yummy dish of pasta, but good nutrition matters. I think people get so caught up in how they look or wanting to be thin, that they forget, the inside of our body matters! Yay for the 100 calorie snack pack but how much better are you going to be to your body if you fill it with 100 calories from something healthy, say peanut butter and apples or carrots and hummus instead of that oreo pack? When you want a splurge, have it and make it worth your while, but try to maintain that 90% clean eating, 10% splurge ratio to really see great results (inside and out :-)
I know sometimes you get sick of the same old chicken or boring vegetables. Which brings me to some awesome resources I have been using lately to find some great recipes. I am a regular subscriber to clean eating and eating well magazine, tons of great recipes which you can also find online-http://www.cleaneatingmag.com/ and http://www.eatingwell.com/ Don't forget about Pinterest, I'm obsessed with pinning healthy recipes right now! It's so easy to make the same things over and over, but it can feel limiting and get old really quick. It's best to have a few staples you know you can make, but I encourage you to try something new, yummy and healthy to avoid getting in a food rut. If you did the same workout for a year your body wouldn't get results anymore, think of nutrition the same way!
What I'm loving right now is adding greek yogurt as a sauce instead of cream, mayo, sour cream, it's so versatile; you can use it cold or add it to a chicken entree and bake it! Also, avocados, I can't get enough- such good healthy fat and can spice up so many things. Below I'm pasting a kale salad with avocado recipe-amazing!
Enjoy this nice weather and try a healthy new recipe!
Kale Avocado Salad
ingredients:
1/2 shallots chopped
1/2 lemon squeezed
1/4 cup toasted walnuts or really any nuts works here
1 large bunch of kale massaged and cut up
1 avocado
salt and pepper
optional add-ins: 1/4 cup dried cranberries or cherries, 1/4 cup parmesan cheese
*Combine shallots, lemon, walnuts, salt, pepper and Kale, add in avocado "massaging" kale to cover leaves.
*Top with optional add-ins-YUMMY!
Tuesday, May 20, 2014
Friday, April 4, 2014
Sunday Spill-over
Last week I felt great - my workouts were on track, my eating was clean - then came the weekend. It feels like we are so regimented during the week, I am at least, that when that weekend comes, so does the "I deserve this and that" mentality.
I truly believe in a eating clean lifestyle with room for indulgences, just not too many. A while back, I mentioned the 90/10 rule: 90% clean eating, 10% splurges. I still think this is one of the best ways to go. It's so hard and unrealistic to always feel like your diet needs to be perfect. It doesn't; you should be able to enjoy the foods you view as "off-limits." The 90/10 rule lets you feel good about eating clean: lean proteins, healthy carbs, fruits, veggies and good fats, but it also lets a couple snacks or meals a week (2-3) be a guilt-free splurge!
Put an emphasis on the guilt free; really enjoy your splurge and then move on. Even if you overdo it, you can't berate yourself. I still struggle with this sometimes. In my head I hear "I've been so good all week, and now I ruined it." You didn't ruin it; you had an indulgence, and maybe it was more than planned, but no food should ever make you mad at yourself or your body.
With this pilosophy, though, you have to be csreful. Watch for what I call the Sunday Spill-over effect. When I can let myself guilt-free splurge, I enjoy it and then I also enjoy going back to eating clean. Those times when I let my alter-ego take over, the one that calls food "good" or "bad", I can experience the Sunday Spill-over effect. My one splurge Friday night rolls into Saturday and sometimes all the way into Sunday. I feel guilty, my body doesn't feel good and Mondays are not fun.
So here's to living a healthy lifestyle, enjoying your splurge, and loving your body! Happy Friday!
I truly believe in a eating clean lifestyle with room for indulgences, just not too many. A while back, I mentioned the 90/10 rule: 90% clean eating, 10% splurges. I still think this is one of the best ways to go. It's so hard and unrealistic to always feel like your diet needs to be perfect. It doesn't; you should be able to enjoy the foods you view as "off-limits." The 90/10 rule lets you feel good about eating clean: lean proteins, healthy carbs, fruits, veggies and good fats, but it also lets a couple snacks or meals a week (2-3) be a guilt-free splurge!
Put an emphasis on the guilt free; really enjoy your splurge and then move on. Even if you overdo it, you can't berate yourself. I still struggle with this sometimes. In my head I hear "I've been so good all week, and now I ruined it." You didn't ruin it; you had an indulgence, and maybe it was more than planned, but no food should ever make you mad at yourself or your body.
With this pilosophy, though, you have to be csreful. Watch for what I call the Sunday Spill-over effect. When I can let myself guilt-free splurge, I enjoy it and then I also enjoy going back to eating clean. Those times when I let my alter-ego take over, the one that calls food "good" or "bad", I can experience the Sunday Spill-over effect. My one splurge Friday night rolls into Saturday and sometimes all the way into Sunday. I feel guilty, my body doesn't feel good and Mondays are not fun.
So here's to living a healthy lifestyle, enjoying your splurge, and loving your body! Happy Friday!
Monday, December 9, 2013
Express Stability Ball and Mat Workout
Happy Monday! I know how hectic this time of year can be, which is why it's even more important to get some exercise to help deal with all the stress! I am posting two workouts that can be combined or used separately to get a great express workout in.
5 min Warmup:
Alternating leg swings behind-8 reps each side (standing, reach one foot directly behind you until you are parallel to the ground)
Arm swings-8 reps each side (slight bend in knees and hips, swing one arm in front of you and to side)
Squat to stand-8 reps (Standing straight, reach for toes, bend at knees, lift arms and stand up)
Walkouts-8 reps (Start standing and walk with only slight bend in knees until in plank with shoulders over wrists and walk back to standing)
Stability Ball (SB) Workout: 12-20 min Repeat 2-4Xs
1A. SB Toe Taps- 30-60 seconds: get shins or toes on ball, with hands on ground in plank position, one at a time take the foot off the ball and bring to ground taping toe and switch sides
1B. SB Back Roll-ins-30-60 sec: Lay on mat, place heels in middle of ball, raise hips off ground, keep abs in and roll ball in towards the back, keeping hips lifted and abs in, drive feet into the ball
1C. SB Inner thigh work 30-60sec: Stay on back, grip ball between lower legs, pick shoulder and head up and support with hands behind head, without moving the quads (thighs), straighten and bend lower legs
1D. SB Circles 30-60 sec: In forearm plank position make small little circles with your arms going both directions, try not to move the rest of body too much. Keep hips lifted and abs in
1E. SB Wall Squats 30-60 sec: Place SB against wall and lean so small of back is touching ball, angle your legs out so that when you go to sit down, you knees don't go over your toes. Bend at hips and knees, pushing through your heels after squatting to come back to a stand position
Mat Workout: 12-20 min Repeat 2-4Xs
2A. Hand Bridge with Heel jumps 30-60 sec: Plane hand on mat close to body, lift hips in air, placing your body weight in your hands and heels. One at a time straighten one leg in front of you and jump to switch to other leg (try to only have one leg down at a time)
2B. Walkout Pushups 5-7 each side: Start balancing on one foot with a slight bend in the knee, push hips back and slowly reach down to your mat, walk forward until you are in pushup-plank position, pushup and walk back up to standing, keep foot lifted entire time (complete reps on one side, then switch)
2C. Side Hand Plank 30-45 sec each side: Place hand on ground, arm and shoulder above, straighten body from shoulder to feet (you can stack or stagger feet here), keeping hips off ground, reach top arm up and then underbody and back up again
2D. Floor Jacks 30-60 sec: Think jumping jacks but on the floor: Start in hand plank position and start jumping feet in and out, add alternating arm raises one when feet are out to side
3-5 minutes of stretches and cool down
Happy Holidays!
5 min Warmup:
Alternating leg swings behind-8 reps each side (standing, reach one foot directly behind you until you are parallel to the ground)
Arm swings-8 reps each side (slight bend in knees and hips, swing one arm in front of you and to side)
Squat to stand-8 reps (Standing straight, reach for toes, bend at knees, lift arms and stand up)
Walkouts-8 reps (Start standing and walk with only slight bend in knees until in plank with shoulders over wrists and walk back to standing)
Stability Ball (SB) Workout: 12-20 min Repeat 2-4Xs
1A. SB Toe Taps- 30-60 seconds: get shins or toes on ball, with hands on ground in plank position, one at a time take the foot off the ball and bring to ground taping toe and switch sides
1B. SB Back Roll-ins-30-60 sec: Lay on mat, place heels in middle of ball, raise hips off ground, keep abs in and roll ball in towards the back, keeping hips lifted and abs in, drive feet into the ball
1C. SB Inner thigh work 30-60sec: Stay on back, grip ball between lower legs, pick shoulder and head up and support with hands behind head, without moving the quads (thighs), straighten and bend lower legs
1D. SB Circles 30-60 sec: In forearm plank position make small little circles with your arms going both directions, try not to move the rest of body too much. Keep hips lifted and abs in
1E. SB Wall Squats 30-60 sec: Place SB against wall and lean so small of back is touching ball, angle your legs out so that when you go to sit down, you knees don't go over your toes. Bend at hips and knees, pushing through your heels after squatting to come back to a stand position
Mat Workout: 12-20 min Repeat 2-4Xs
2A. Hand Bridge with Heel jumps 30-60 sec: Plane hand on mat close to body, lift hips in air, placing your body weight in your hands and heels. One at a time straighten one leg in front of you and jump to switch to other leg (try to only have one leg down at a time)
2B. Walkout Pushups 5-7 each side: Start balancing on one foot with a slight bend in the knee, push hips back and slowly reach down to your mat, walk forward until you are in pushup-plank position, pushup and walk back up to standing, keep foot lifted entire time (complete reps on one side, then switch)
2C. Side Hand Plank 30-45 sec each side: Place hand on ground, arm and shoulder above, straighten body from shoulder to feet (you can stack or stagger feet here), keeping hips off ground, reach top arm up and then underbody and back up again
2D. Floor Jacks 30-60 sec: Think jumping jacks but on the floor: Start in hand plank position and start jumping feet in and out, add alternating arm raises one when feet are out to side
3-5 minutes of stretches and cool down
Happy Holidays!
Friday, December 6, 2013
12 Chances for Health and Fitness
It's that time of year, more food, more drinks, more parties, more fun, all which can lead to more weight gain. The holiday season is such a great time and it should be enjoyed! So, instead of the "I'm not going to eat anything" or the "I will pick back up in the New Year," mindsets, I purpose something different: Have your fun and make the most of this time of year and everyday make it a point to do something good for your body.
There are so many great things surrounding the holiday season, it's easy to get caught up in all the fun and put your fitness goals to the side. This year, I challenge you to do at least one, if not more of the suggested "chances for health and fitness!" The more you do each day, the better you will feel during this season!
"The 12 Chances for Health and Fitness"
1. Plan ahead-look at your week: do you have any parties, happy hours, or planning any indulgent meals? Make sure you take a look and plan your splurges and plan for the rest of the week to be filled with clean eating: veggies, fruits, lean proteins, and complex carbs.
2. Workouts with JTT
3. Drink Water and tons of it! The more parties and happy hours you attend, the more likely you are to be dehydrated, so drink up. Not having enough water can lead to a slower metabolism, which equals weight gain.
4. Try a new healthy recipe
5. Log your nutrition: writing it down equals honesty and helps you to see what your diet is missing
6. No over eating-enjoy your treats, but don't eat past the point of fullness
7. Contain your splurge-this means many things: keep it to only one splurge so if you are having dessert, no drinking and vice versa, also if you splurge for a meal don't let it roll over to the whole day, weekend, week, etc :-)
8. Positivity- turn that negative self-talk around, it doesn't do you any good and don't you deserve a compliment?!
9. Extra steps- this is that parking spot farther away, taking the stairs, and walking instead of driving idea.
10. Maximize your workout-That means having a protein shake, or a carb and protein mix to replenish your body after a tough workout.
11. Food Prep-Setup your week by having the right foods in the house and having them prepared. It's a lot harder to make unhealthy choices when you have your meals planned.
12. Additional workouts: anything from a serious walk or a weight workout counts (15 minutes minimum)
There are so many great things surrounding the holiday season, it's easy to get caught up in all the fun and put your fitness goals to the side. This year, I challenge you to do at least one, if not more of the suggested "chances for health and fitness!" The more you do each day, the better you will feel during this season!
"The 12 Chances for Health and Fitness"
1. Plan ahead-look at your week: do you have any parties, happy hours, or planning any indulgent meals? Make sure you take a look and plan your splurges and plan for the rest of the week to be filled with clean eating: veggies, fruits, lean proteins, and complex carbs.
2. Workouts with JTT
3. Drink Water and tons of it! The more parties and happy hours you attend, the more likely you are to be dehydrated, so drink up. Not having enough water can lead to a slower metabolism, which equals weight gain.
4. Try a new healthy recipe
5. Log your nutrition: writing it down equals honesty and helps you to see what your diet is missing
6. No over eating-enjoy your treats, but don't eat past the point of fullness
7. Contain your splurge-this means many things: keep it to only one splurge so if you are having dessert, no drinking and vice versa, also if you splurge for a meal don't let it roll over to the whole day, weekend, week, etc :-)
8. Positivity- turn that negative self-talk around, it doesn't do you any good and don't you deserve a compliment?!
9. Extra steps- this is that parking spot farther away, taking the stairs, and walking instead of driving idea.
10. Maximize your workout-That means having a protein shake, or a carb and protein mix to replenish your body after a tough workout.
11. Food Prep-Setup your week by having the right foods in the house and having them prepared. It's a lot harder to make unhealthy choices when you have your meals planned.
12. Additional workouts: anything from a serious walk or a weight workout counts (15 minutes minimum)
Saturday, November 23, 2013
Yummy Caesar Dressing Recipe
I was talking to a few clients about this awesome caesar salad dressing recipe and wanted to follow up with a link on how to make it. If you are going to do croutons, do whole wheat ones or better yet, make your own! Here's the link http://www.foodandwine.com/recipes/caesar-on-the-light-side.
Workout Tip for the day:
Plan out next week and the next couple weeks going forward. What meal(s) will be a splurge and what days are you going to be eating extremely clean? Enjoy yourself, but have a plan! Better planning=more success in your fitness journey! Happy Saturday!
Workout Tip for the day:
Plan out next week and the next couple weeks going forward. What meal(s) will be a splurge and what days are you going to be eating extremely clean? Enjoy yourself, but have a plan! Better planning=more success in your fitness journey! Happy Saturday!
Wednesday, November 6, 2013
What's in your basket?!
I had one of those I have all these ingredients and I have no idea what to make moments. We had leftover pork tenderloin from Monday, a bunch of kale, a pie pumpkin, and an eggplant. Sounds like the perfect reason to make a stew! I can't get enough pumpkin with the weather changing and to be honest, if I could, I would eat eggplant everyday!
On that note, please read my recipe below, I can't wait for dinner!
1 Onion chopped
3 heads garlic minced
*(did a 1/2-1 tsp of each, go easy and add as desired: oregano, cinnamon, cumin, cayenne pepper, chili powder, salt and pepper)
1 eggplant, peeled and cubed (best if you soak cubes for 20+ min in salted water before cooking)
1 pie pumpkin cut, roasted and peeled (375 for 45 min, add a little olive oil to roast)
1 bunch of kale chopped with thick ribs removed
1 can of white, kidney or whatever kind of bean you want to use rinsed
28 oz can of tomatoes (i prefer whole and to chop them with kitchen scissors in stew)
6-8 oz pork tenderloin roasted and sliced (can also use chicken)
3 cups chicken broth
1. In heavy duty pot add 1 TBS olive oil, when hot saute garlic and onions until soft 8-10 min, add in spices minimally then add more later if desired
2. Add in eggplant and saute until softened-3-4 min
3. Add in pumpkin cut up, Kale, and white beans and let flavors marry while stirring 5-8 min
4. Add in tomatoes cutting while placing in pot
5. Add in meat and chicken broth
6. Continue to let simmer until desired flavors reached 15 min-2 hours...
*I'm going to top mine off with a dollop of yummy greek yogurt! Enjoy, healthy fall flavors!
On that note, please read my recipe below, I can't wait for dinner!
1 Onion chopped
3 heads garlic minced
*(did a 1/2-1 tsp of each, go easy and add as desired: oregano, cinnamon, cumin, cayenne pepper, chili powder, salt and pepper)
1 eggplant, peeled and cubed (best if you soak cubes for 20+ min in salted water before cooking)
1 pie pumpkin cut, roasted and peeled (375 for 45 min, add a little olive oil to roast)
1 bunch of kale chopped with thick ribs removed
1 can of white, kidney or whatever kind of bean you want to use rinsed
28 oz can of tomatoes (i prefer whole and to chop them with kitchen scissors in stew)
6-8 oz pork tenderloin roasted and sliced (can also use chicken)
3 cups chicken broth
1. In heavy duty pot add 1 TBS olive oil, when hot saute garlic and onions until soft 8-10 min, add in spices minimally then add more later if desired
2. Add in eggplant and saute until softened-3-4 min
3. Add in pumpkin cut up, Kale, and white beans and let flavors marry while stirring 5-8 min
4. Add in tomatoes cutting while placing in pot
5. Add in meat and chicken broth
6. Continue to let simmer until desired flavors reached 15 min-2 hours...
*I'm going to top mine off with a dollop of yummy greek yogurt! Enjoy, healthy fall flavors!
Sunday, November 3, 2013
So you can keep on running...
Are you a runner?! Do you enjoy the occasional jog? If you do any type of running on a consistent basis, you run the risk of developing plantar fasciitis. Plantar fasciitis is the uncomfortable inflammation of the foot fibers, running along the bottom of the foot.
The article I'm posting below goes through a couple different exercises to prevent and treat plantar fasciitis. Keep up the running, but do your preventative homework so you can continue it! I recommend doing these 2-3Xs a week either after a run or after warmed up!
http://www.active.com/running/articles/5-moves-to-prevent-plantar-fasciitis
The article I'm posting below goes through a couple different exercises to prevent and treat plantar fasciitis. Keep up the running, but do your preventative homework so you can continue it! I recommend doing these 2-3Xs a week either after a run or after warmed up!
http://www.active.com/running/articles/5-moves-to-prevent-plantar-fasciitis
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