Plan for success

Happy Friday, I am finally released from the craziness of my first Exercise Physiology exam for the semester. I thought it was pretty straight forward so we will see when I get my grade back. Anyways, it is the last day of September, how crazy is that? Just 3 months left until the year is over. I am sort of looking forward to it. I have planned out every month as far as my fitness goes. I know exactly what programs I am doing based on my goals for that month and where I expect to be come January. So onto the weekend ahead of us, what are you going to be up to? How are you going to fight the weekend temptations and madness? Do you have workouts planned, fun activities with friends or family or are you just gonna leave it all up to chance?

I am resting tonight after long study hours the last few days. But I know I am having a chocolate peanut butter cup shake to fight off the Friday evening chocolate cravings after my yoga and meditation. I am going to watch a movie with my family. Tomorrow is hiking, hair appointments and grocery shopping for meal prep and the two healthy new recipes we have decided to try this weekend. Then Sunday, a long run..... I am so excited to go for a long run again. I will probably aim for 6 or 7 miles but I haven't done that in a while so I will just see how my body feels. I would love to go 8 to 10 but that's pushing it. I want to get my mileage back up as I may do the December half marathon here in Georgia or Disney in January..still undecided on which one. And of course meal prep and hangin with my peeps. It is so important to have a plan even if you don't stick to it 100%. Create a routine that involves being healthy WITH the ones you love...it makes it easier. I mean it's overall still hard but it doesn't always have to be. Have a Fabulous Friday

It's Workout Wednesday

Do you like cards?...Good....I have posted one of my favorite crossfit style workouts. So the rules are play your card at face value, meaning if you pull a 4 of Diamonds do 4 push ups. If you pull a Queen of hearts, do 20 sit ups..and yes play the whole deck of cards...Let me see whatcha got :D

Today is your day

It's Monday, and this is the last week of the month. As one of my groups comes to it's end I was thinking.... "Isn't it funny that in the beginning of a journey like this you look ahead and wonder...Gosh, how am I going to get through this month and stay focused and on track". But then at the end of it you look back and think..wow that went by so fast!!! I have not yet mastered staying focused and in the moment yet but, I really have gotten better about being present and trying to remind myself that although right now it seems like a long time, it will be over before you know it. 

So as I am still learning to do this, I know that I need to treat everyday as it's own opportunity for me to be a little fitter, a little happier and a little more fulfilled. Not more than the previous day because that is not relevant to this day. Does that make sense? That helps me put it into perspective better....or maybe not perspective more so than outlook. It helps me not focus on the duration of a challenge. Instead I focus on my ability to make today my best day, don't think "I can do better tomorrow", there is no tomorrow, your focus is "this day". This is my day to feel good about me NOW!!!! So it's Monday, your day, your only day, do it right, smile and find the joy in it. Do what feels good and natural, think about every choice and it's effect on that good healthy part of you that is centered, focused, feels good and is happy. Start today with a little prayer and mediation to put yourself on that level of awareness that will guide you throughout the day.Today is your day, not tomorrow or the next..No, This Day <3

Don't Fall this Fall

Yesterday was the first day of Fall. I like Fall, of course my favorite seasons are Spring and Summer, which will be back before you know it. But the fashion for Fall...oohhhh!!! man. I cannot wait to buy some fluffy big collar sweaters and scarves and I have my eye on these Burberry boots that I just have to have. Yes I have a shopping addiction and I don't care...lol But I also like that the temps drop so I can run more and any time of the day. But as soon as it gets cold I don't run outdoors. Something about the cold air going into my chest always gives me a cold, a yucky one too.

The time change gets me though, which is probably why I don't like Fall and Winter as much. It gets a lot of people, you feel sadder, less motivated, we tend to eat more and move less. Then before you know it your in a full fledged free for all and there is no stopping you and the holidays just give you all the more reason to do what feels good....eat, hang out with family, go to parties and ignore your health. The only way to keep that from happening is to be proactive, you know it's coming so plan ahead now. Make the changes now. I know what my schedule will be like until this semester is over in December. My husband has a new job and is in control of the entire east coast so he will be traveling more which means I won't have any help. I need to decide now to take control of my life and plan ahead for success. I already know what my goal is for every month the rest of this year. I already know what programs I will be doing each of those months for the rest of this year. I have my accountability groups planned so my support is already in place. I know that to get my workouts in I have to plan to do them first thing in the morning, because as the day goes on and when the sun goes down at 5 pm it will be like pulling teeth to get me moving. I plan on pulling out my crock pot for soups, stews and one pot meals to help me on those days I am short on time. I know what I struggle with, so it is time for me to put systems in placed now so when the season hits I am already in a routine to sustain me reaching my goals. As I keep saying the holidays are going to get here and the rest of the year is going to go by in a blur and before you know it we will be staring down 2017 and trying to figure out the same thing as last new years...... Don't let that be you...not again.

Have a Fabulous Friday and a Wonderful Weekend :)

WORKOUT WEDNESDAY

It's Workout Wednesday, try this cardio HIIT workout on for size. Remember HIIT workouts are said to burn more belly fat than any other workout. So enjoy.

 

Apple Cinnamon Protien Pancakes

Apple Cinnamon Protein pancakes

These pancakes are topped with warm, cinnamon-spiced apple slices, so you won’t feel the need to drown your pancakes in syrup. Its small tweaks like these that can allow you to enjoy pancakes more often than just once in a blue moon. Ingredients:

Nonstick cooking spray

1 medium apple, peeled, sliced

¾ tsp. ground cinnamon, divided use

4 large egg whites (½ cup)

½ cup unsweetened applesauce

¼ cup unsweetened almond milk

1 scoop whey protein powder, vanilla flavor (or Beachbody Base Shake)

¼ cup old-fashioned rolled oats

2 Tbsp. coconut flour

½ tsp. baking powder

½ tsp. ground ginger

1 dash ground nutmeg

Preparation:

1. Heat medium nonstick skillet lightly coated with spray over medium-low heat.

2. Add apple and ¼ tsp. cinnamon; cook, stirring constantly for 3 to 4 minutes, or until apple is soft. Remove from heat. Set aside.

3. Combine egg whites, applesauce, and almond milk in a small bowl; mix well. Set aside.

4. Combine protein powder, oats, coconut flour, baking powder, remaining ½ tsp. cinnamon, ginger, and nutmeg in a medium bowl; mix well.

5. Add applesauce mixture to oat mixture; mix until just blended.

6. Heat large nonstick skillet lightly coated with spray over medium heat. Ladle about ¼ cup batter for each pancake; cook for 2 to 3 minutes, or until bubbles form on top. Flip. Cook for 90 seconds, or until golden brown and cooked through.

7. Divide pancakes between three serving plates. Top evenly with cooked apple slices.

1/2 yellow 1/2 red 1purple

A Sunday well spent

Happy Sunday, what are you all doing today? I am getting myself ready for a very busy week. As much as I would love a lazy Sunday if I do not take advantage of every minute of today my week will be a mess. I won't have meals planned for my busy mornings and instead I will have to use that time to squeeze in a workout and then possibly ruin it by eating poorly for lack of planning or worse..skip my workout. So I am cooking my oatmeal for the whole week today.
If I don't get all the items I need for my salads and snacks and pre plan my dinners with an alternative in mind I will ruin what could be a busy week run smoothly. So if you have the time today carve out a couple of hours to set yourself up for success for the coming week. If you can write out on paper your day and schedule out your days, and schedule what you can. Like workouts, mediation, prayer time, write down what your meals are going to be for each day. Know what time your workouts are going to be and have a back up plan if something goes wrong.
Throw some emergency snacks in your bag or in your desk. If you workout at the gym throw an extra workout bag in your trunk so you don't have any excuses. If you workout at home, decide what time your getting up to do it. Lay your clothes out the night before and for God's sake GO TO BED at a decent hour. That one discipline can truly set the tone for an entire week. You can dvr "POWER" and watch it tomorrow. It's not going anywhere. Discipline is doing the things you don't want to do but you know if you do it will change your life... one step, one decision at a time. Have a wonderful productive Sunday <3

Pumpkin Spice Shakeology Latte

THIRSTY THURSDAAAYYYYY!!!!!

Because all of the coffee shops have started serving them. I may as well give you one that is healthier and won't expand your waistline! Because you know I am all about the healthy treats So let's do it;
PUMPKIN SPICE SHAKEOLOGY LATTE :o NOW SAY WHAT NOW!!! YUUUUUPPPP!!! :D
Hahahaa!!
Ingredients:
1 cup water
1 scoop Chocolate or Vanilla Shakeology
½ cup pumpkin puree
¼ tsp. pumpkin pie spice
1 tsp. honey and or a little stevia
1/2 cup of cooled coffee (or more if you want)
1/2 cup of almond milk or less (adjust to your liking)
1/2 tsp of vanilla extract
1 cup ice

Preparation:
1. Blend until smooth. For a thicker shake, add more ice.

Workout Wednesday

Try this on for size, start with a 5 minute warm up or walking or biking then move into this workout and repeat at least once. preferably twice Enjoy,

 

Having a busy week? How about a no cook meal plan

This weekend has been a little busy with school being back in. I had quite a bit of homework to get done for myself, not to mention having to get my daughter ready for the upcoming school week too. So of course today I tried to get some rest in between all of the other things I had to do so it was a great weekend to come up with a quick no cook meal plan for the upcoming weeks lunches. I hope you find it helpful. Of course they are all 21 Day Fix approved :)


Monday and Wednesday;

 Tuna and White Bean Salad made with 1 cup lettuce, ½ cup red bell pepper, ½ cup cucumber, 1 green onion, parsley to taste, one 4 oz. can tuna packed in water, ½ cup white beans, 2 tsp. olive oil, 2 tsp. balsamic vinegar. (2 Green, 1 Red, 1 Yellow, 2 tsp.)


Tuesday and Thurdsday: 

Greek Chicken Salad made with 3 oz. rotisserie chicken breast, ½ cup cucumber, ½ cup cherry tomatoes, 1 cup romaine lettuce, 1 oz. crumbled feta, 5 kalamata olives, and dressed with fresh lemon juice.  (2 Green, 1 Red, ½ Orange, 1 Blue)

Friday;

 Shrimp and Veggie Rice Bowl made with ½ cup broccoli (chopped into ½-inch pieces), ½ cup snow peas or green beans (chopped into ½-inch pieces), ½ cup brown rice, ½ green onion (chopped), ½ Fresno chili (sliced), 4 oz. cooked shrimp, 2 tsp. sesame oil, and 1 tsp. rice vinegar. Instructions for heating: cover with a wet paper towel and heat in a microwave for two minutes. (1 Red, 2 Green, 1 Yellow, 2 tsp.)

Longevity

Happy Saturday morning, yet another week coming to a close. It all seems to be going by so fast. I was just thinking this morning I will be 41 soon and the thought of that makes me cringe because I do not like getting older. As a matter of fact I went through a phase where I refused to acknowledge my birthdays and then I started to embrace it because of how I was losing weight and feeling about myself but I think that I am back to hating them again.

  So I have decided to use this inevitable aging process as my fuel. That is what got me started in health and fitness in the first place. If I can look like this at 40 what could proper nutrition and exercise continue to do for me as I age. So I skip a meal out with the hubs or friends here and there. I go to bed a bit earlier than most folks. I spend a little more on all natural, hormone and antibiotic free meats for this reason. I pay a little more for my shakes because of what is and isn't in them. I pay a little more for organic fruits and veggies because of what's not sprayed on them. I take the money that I would spend on weaves, expensive shoes and handbags and I reinvest in the body that I hope will sustain me as my cells naturally degenerate. I do all of this because it is scientifically proven that we can slow the process of aging. We now have the science, technology and knowledge to live longer than man has ever lived before, so I invest in that. Now don't get me wrong, I still buy nice things and I still pay way to much on my hair, but I hold my health at the top of that priority list. There is no price that can be put on my desire to live the longest, healthiest life possible, there is no price for longevity, not for me. 

Anyways, have a wonderful Saturday and remember every choice you make today determines your value in your longevity. They don't all have to be good but most of them should be.

Bothered

Something I heard over a week ago was on my mind this morning and really bothered me. I woke up with it on my mind and I keep hearing this phrase over and over again "If you are still at the same weight, then we have a problem"...UGH!!! that was like a slap in the face, I keep going back and forth with my weight and I really need to change that. I will do a program and then stop eating right and allow life to get in the way and vacations to compound on top of that until it is completely out of control and I am undoing all of my hard work. What is it about human nature that keeps us going back to old bad habits even after we see the results of change?

I know for a fact that I want to stop this behavior and get to my goal weight already. I know the programs work because I have seen the results. I have learned what do to every day to continue to see results but for some reason I regress over and over again. I have got to change that, I have got to hunker down this fall and winter and get it together. I know engaging in my groups help because it holds me accountable. I know setting goals, one at a time helps because it gives me something to shoot for and a game plan. I know that I can do this because I have seen my potential I just have to dig deep. I just have to find my stride as they say. So where I am going to start is writing that phrase that has bothered me so much on my bathroom mirror so I can see it and repeat it everyday and remember how it made me feel. It bothers me, it makes me feel like she is talking about me. It's like a gut punch you know?!?! Then I will be grabbing Country heat and picking up where I left off and finishing it. Then moving right into the next program and the same thing for October, November and December with the goal being,  finally reaching my summer body this winter... Isn't that what they say...that "summer bodies are made in the winter"? Operation Summer body in full effect.