In my perfect world I would wake up at 5:00 am and eat a small breakfast...clean the house for 30 minutes and then do my workout! I would shower and be ready to start my day! (daydream)
Oh sorry back to reality! I have two kids, one is a baby and one is in First Grade and I homeschool her....so my world is NOT even close to perfect...But I do schedule my workouts!
I workout around noon time! When my son is sleeping! It makes my day start very late but I ALWAYS schedule my workout time in! Just like I would an appointment! If someone asks hey can you call around noon...nope, sorry I have myself scheduled for that time to be doing something else!
You are more likely to do your workout if it's on your calendar then leaving it to chance! So I ask...do you workout morning, noon, or night? Are you scheduling it?
Happy Workouts!
Thursday, September 27, 2012
Tuesday, September 25, 2012
5 Breakfast Ideas for Busy Lifestyles
Oats: Many varieties! (rolled oats, steel cut oats, etc...) A quick cook oat will save you lots of time! You can add nuts, fruit, cinnamon, vanilla extract, nut butter, honey or whatever you want!
Quinoa: Great source of protein! It's similar to oats, you can add whatever you want!
Fresh Fruit: A fruit salad is a great breakfast! Be creative try new things!
Eggs: You can do anything with eggs! Make a sandwich, add spices, and veggies...endless ideas!
Shakeology Shake: Shakeology is by far the quickest healthiest breakfast you can have! It's very filling! You can add anything to it! I love almond milk and a tbsp of PB2! Lots of ice! Yummy! (let me know if you want more info on Shakeology!)
Enjoy your breakfast! Find something that works for you and stick to it!
Love being in a Good Mood!
Monday, September 24, 2012
Memorize it!
Saturday, September 22, 2012
Polar FT4! This is on my Christmas list!!!
Friday, September 21, 2012
Thursday, September 20, 2012
Recipe: rip (washed) kale into bite sized pieces (no big stems) coat with olive oil (about 2 tbsp) and salt to taste bake ate 350 for 8-10 min. or until CRISPY but not brown.
Wednesday, September 19, 2012
I get a lot of questions about what to eat and how much....yoyo diets, and gaining weight back!
When you talk about dieting you are setting your-self up for failure! You are not going to gain long term success from a diet. So instead of cutting out carbs completely or eating certain foods for a certain amount of time, lets CHANGE what we eat and how we cook it.
You eat eggs and bacon with butter toast for breakfast! Ok, so do I! I eat 1 whole egg and 2 egg whites (120 calories compared to 3 whole eggs at 210 calories!) I eat 2 strips of turkey bacon (50 calories compared to 100 calories) and I have one slice of whole grain or whole wheat bread with my egg and bacon on it! So I don't need butter .... that saves another 50 calories! So my breakfast is 280 calories and yours is 460!
You eat a bag of chips for a snack....try lightly salted cucumber or 100 calories bag of plain popcorn with light salt!!
For lunch you stop at a burger joint and get a triple burger and large fries !!! I have a turkey burger with sweet potato fries!
You may skip the next snack which makes you hungrier at supper time so you eat two plates instead a one. You double your calories right there! Portion your meals! If one portion is too high in calories try to fix the recipe in order to lower the calories!
I hope this helps you! Small Changes in you lifestyle can make a huge difference! Switch pop for water and you will see a huge change over a 30 day period! But don't go back! Start with one less pop today and one more water....then next week 2 less....and so on! 100 extra calories a day equals 10 pounds in one year! Start in small steps and you will see yourself GROW! And your pants size shrink!
You eat eggs and bacon with butter toast for breakfast! Ok, so do I! I eat 1 whole egg and 2 egg whites (120 calories compared to 3 whole eggs at 210 calories!) I eat 2 strips of turkey bacon (50 calories compared to 100 calories) and I have one slice of whole grain or whole wheat bread with my egg and bacon on it! So I don't need butter .... that saves another 50 calories! So my breakfast is 280 calories and yours is 460!
You eat a bag of chips for a snack....try lightly salted cucumber or 100 calories bag of plain popcorn with light salt!!
For lunch you stop at a burger joint and get a triple burger and large fries !!! I have a turkey burger with sweet potato fries!
You may skip the next snack which makes you hungrier at supper time so you eat two plates instead a one. You double your calories right there! Portion your meals! If one portion is too high in calories try to fix the recipe in order to lower the calories!
I hope this helps you! Small Changes in you lifestyle can make a huge difference! Switch pop for water and you will see a huge change over a 30 day period! But don't go back! Start with one less pop today and one more water....then next week 2 less....and so on! 100 extra calories a day equals 10 pounds in one year! Start in small steps and you will see yourself GROW! And your pants size shrink!
Tuesday, September 18, 2012
How many Calories should you Consume??
KNOW YOUR NUMBERS! Knowing your numbers is the key to not just losing weight but maintaining that weight loss! So todays a big day for you. You'll learn why calories count, and why, if you have a histroy of crash dieting you've probably diminished your body's ability to metabolize calories. Finally you'll learn to calculate those numbers! Yes there is some math involved!
So we know to lose a pound you have to create a deficit of 3,500 calories. Don't destroy your metabolism by focusing only on the deficit and work to create a dramatic deficit for as long as you can, the consequences of this approach, are weight gain, muscle loss, stored fat, and a slow metabolism.
So we begin with a calorie, a unit of energy. We get calories from the food we eat. Metabolism is the process by which your body converts food to energy.
So when I say I want you to know your numbers this is what I mean.
RMR (resting metabolic rate) The number of calories you burn while resting.
DAB (Daily Activity Burn) Calories burned outside of exercise.
DE (daily exercise) This will vary on your activity (I currently burn around 650 a day with Turbo Fire)
CD (caloric deficit) This is the number of calories you'd like to cut out. A deficit of 500 calories a day averages to a loss of one pound per week. (don't use more than 1,000 a day)
DCI (daily calories intake) The calories you take in...all of them! Every bite...try to get within a 50 calorie range ( so know how many calories you eat as close as you can ...like within 50 calories of the right number)
So to figure out your numbers....
Your current body weight x 10 = RMR ___
Sedentary RMR x 10%= DAB __
Moderately Active RMR x 10% = DAB __
Very Active RMR x 30% = DAB ___
Add calories burned from your DE. Although this will vary, get as close as possible! (Use myfitnesspal or a heart rate monitor to help get this number more accurate!) ____
Subtract or add your CD. This is the number or calories you'd like to cut out or add to your current diet!
Put all those numbers together to find out how many calories you need!
RMR + DAB + DE - CD = DCI
So we know to lose a pound you have to create a deficit of 3,500 calories. Don't destroy your metabolism by focusing only on the deficit and work to create a dramatic deficit for as long as you can, the consequences of this approach, are weight gain, muscle loss, stored fat, and a slow metabolism.
So we begin with a calorie, a unit of energy. We get calories from the food we eat. Metabolism is the process by which your body converts food to energy.
So when I say I want you to know your numbers this is what I mean.
RMR (resting metabolic rate) The number of calories you burn while resting.
DAB (Daily Activity Burn) Calories burned outside of exercise.
DE (daily exercise) This will vary on your activity (I currently burn around 650 a day with Turbo Fire)
CD (caloric deficit) This is the number of calories you'd like to cut out. A deficit of 500 calories a day averages to a loss of one pound per week. (don't use more than 1,000 a day)
DCI (daily calories intake) The calories you take in...all of them! Every bite...try to get within a 50 calorie range ( so know how many calories you eat as close as you can ...like within 50 calories of the right number)
So to figure out your numbers....
Your current body weight x 10 = RMR ___
Sedentary RMR x 10%= DAB __
Moderately Active RMR x 10% = DAB __
Very Active RMR x 30% = DAB ___
Add calories burned from your DE. Although this will vary, get as close as possible! (Use myfitnesspal or a heart rate monitor to help get this number more accurate!) ____
Subtract or add your CD. This is the number or calories you'd like to cut out or add to your current diet!
Put all those numbers together to find out how many calories you need!
RMR + DAB + DE - CD = DCI
Monday, September 17, 2012
Sunday, September 16, 2012
Saturday, September 15, 2012
Friday, September 14, 2012
Thursday, September 13, 2012
Wednesday, September 12, 2012
Tuesday, September 11, 2012
If you have any ideas to add to this list, I’m all ears! These are 300 calories snack/meal ideas
Low Fat Cheese Sticks and Almonds/ piece of fruit
Monday, September 10, 2012
Sunday, September 9, 2012
Are you taking rest days?? I feel they are very important. My body needs a day to relax. Don't forget your mind does too! Yoga or meditation is a perfect rest day 'workout'. So sit back, read a book, catch a movie, or meditate! Make sure you are still getting in all your water!
http://goodlifezen.com/2008/04/18/how-to-start-meditating-ten-important-tips/
http://goodlifezen.com/2008/04/18/how-to-start-meditating-ten-important-tips/
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