Day 201 of my 365 days of transformation - turn I wish into I WILL... AND YES...of course it is hard, if it was easy, everyone would do it.......Hard is what makes it great

Happy New Rear  -   SQUATS!!!

The count down is on for my Figure competition.    

There are 

160 DAYS 17 HOUrS 10 MINUTES 52 SECONDS

until I compete in the  2013 GNC Live Well Ottawa

Ottawa ON.   Natural Classic & Fit Day EXPO, 

Convention Centre. 


 http://www.nationalcapitalfitday.com/

Food Diary
http://www.myfitnesspal.com/

Set Your Calorie Goal; Log Your Meals; Log Your Activity; track your progress and monitor your nutrients.

I use my fitness pal to journal my food, water, weight and all exercise and other physical activity (like dancing, Zumba, shoveling snow...etc).    I also have the app for my phone.    I can print out log sheets to go over my nutrition with my trainer!   Consider using my fitness pal.     

Are Your Fitness Goals Realistic?

Forget Failure. Set Yourself Up for Success!

-- By Jennipher Walters, Certified Personal Trainer & Fitness Instructor

In life, we're told to dream big. Reach for the stars. Go for the gold. While I think everyone would agree that having big aspirations is admirable not to mention inspiring, you should take a more calculated approach when setting fitness goals. It may seem counter intuitive to start small, but remember that you want to set yourself up for success not burnout or injury.

Think about it. How many times have you or someone you know set a huge goal to lose 50 or more pounds, or exercise for an hour six days a week, only to fall off the wagon a few weeks (or days) later? The truth is that even when people have the best of intentions and the willpower to set out and do something grand, without a plan and a smart goal, they stumble—and are more likely to fail.

When you first set a goal, you're full of energy and completely motivated, but over time those feelings can wane and your over zealousness can push you to do too much too soon. The fix is to define a progressive set of fitness goals that build on one another to help propel you toward that big dream or aspiration. Breaking a big goal into smaller, realistic goals can help you both mentally and physically. This method can also help you improve your fitness level gradually and safely, which helps to build confidence.

The first step to setting realistic goals is to really think about your goal and write it down.

Then, ask yourself these three questions: smaller goal within your reach

1. How big is the goal? Is your goal only attainable in three months or more? If so, make a or goals to get you to that long-term goal. Ideally, you should be able to reach the smaller goal in two to six weeks.

2. What does it take to achieve the goal? This question addresses your goal's frequency. If reaching your goal requires five workouts a week, but you can only get a babysitter two days a week, then you need to scale back your goal. Be realistic about what time you have to devote to the goal and be honest about your fitness level. Building your fitness base takes time, and being smart about increasing it will help you stay injury-free. As a general rule, never increase your weight lifted or your minutes exercised by more than 10 percent in any given week. Slow and steady really does win the race!

3. Can you see yourself reaching the goal? You want a program that you can stick with for the long haul—not just this week. Be completely honest with yourself and ask if you can realistically see yourself doing what it takes to achieve the goal at hand. If you can and it meets the above criteria, then you probably have a goal !

Take a look at these common situations (and fixes) that I've encountered as a personal trainer:

Unrealistic Goal for a Non-Competitive Exerciser: I want to complete an endurance event in two weeks.Competitive events are an excellent way to stay motivated and a great goal, but many triathlons and running races put a lot of wear and tear on the body, and if you do too much too soon (or without proper form or footwear), you can get injured, which really puts a damper on your dreams and is just plain painful!

Realistic Goal: I will complete a shorter distance endurance event like a 5K or sprint triathlon in three to six months. If you want to begin participating in endurance events, it's important to start building your fitness base slowly and really listen to your body. If you can walk comfortably for at least 20 minutes and can commit to working out four to five times a week for 20 to 40 minutes, then a 5K training program is a great place to start. A run/walk program is flexible and lets you see results over the course of just a few weeks, which is both exciting and motivational. Plus, if you get into it and find that you really despise running or it makes your knees hurt, you can walk and still reach your goal instead of giving up after the first week. Additionally, the time frame of two months is long enough—and the 5K itself is challenging enough—so reaching the goal is big enough to result in one of the best rewards of all: bragging rights!

Unrealistic Goal for a Sedentary Person: I want to go to the gym every day. There are two main issues with this goal. First, it's not specific—what activities do you want to do and for how long? After all, just showing up at the gym doesn't accomplish anything unless you get your body moving. Second, it's not realistic. I love to work out and even I don't want to go to the gym every day. Plus, taking a day off here and there helps give your muscles time to repair and rest, and it gives you a break mentally.

Realistic Goal: I will be active for at least 10 minutes each day. While this goal isn't specific when it comes to the activity, it is specific and realistic with the time constraint. While going to an hour long Spinning class every day would be impossible, not to mention not very healthy for you (cross-training is important so that no specific groups of muscles get overused), doing something active for 10 minutes a day, whether it's a walk after work, some push-ups or sit-ups over lunch, or a full session at the gym or with a workout DVD, is very doable. Also, note the addition of "at least" in this goal, which helps to emphasize that 10 minutes is just a minimum. Over time, this goal could progress to have a minimum of 15, then 20, then 30 minutes.

Unrealistic Goal for a Novice Exerciser: I want to do the workout I did in high school. If you used to play a sport competitively when you were younger and are itching to get back into it, beware. Most sports require explosive and powerful movement that can give your body a rude awakening—such as extreme soreness or injury—especially when you try to do something that you haven't done in years. Even if you were the high school team captain, if you haven't practiced it in many years, start slowly and be cautious.

Realistic Goal: I will meet with a personal trainer once a week for a month and follow his or her strength routine two times a week. Even if you were MVP of your team back in the day, a lot has changed in sports performance and workouts over the last few years. Instead of going out and doing the same old workout that you remember from high school, take the time to meet with a personal trainer who specializes in your sport or regularly works with athletes. He or she can get you back in the sport saddle with a strength routine that prepares your body for competition and will help you prevent injury. A qualified personal trainer will also help you set other realistic goals once you've built your foundation to play. (If you're not sure how to look for a personal trainer or what else you need to ask, read this.)

Don't Forget to Reward Yourself
Perhaps the most important component of setting an effective and realistic fitness goal is rewarding yourself when you reach your goals, even the small ones! From buying yourself a new magazine to read, enjoying a long bath, or buying a new pair of workout shorts, the reward should be a time where you compliment yourself for your hard work and revel in your success.

Jared is a certified Personal Trainer - He is accepting new clients.

 

Jared Rosenfeld -  BIO

• Can-Fit-Pro Certified Fitness Professional
• Nutritional & Wellness Specialist
• IHP Functional Training Certified
• IHP Sport & Strength Conditioning
• Core and Postural Development'
• Weight Loss Management
• Certified Level "C" CPR & First Aid

As far as I can remember I have been living and promoting an active healthy lifestyle. Through a continuous life of participating in competitive sports such as hockey, basketball and soccer, I developed a great passion and gained invaluable experience  for personal fitness.  Whether we train to improve one’s athletic performance or we train to improve one’s everyday movements, the same concepts/methods can be applied.  Through core awareness, total body conditioning and strengthening, power based performance and a belief in oneself; you can and will develop sound functional strength that will prepare the body and mind for importance of this and how maintaining active lifestyles through proper exercise and nutrition will create immeasurable every day and lifelong benefits.   

You can find Jared at Goodlife Fitness, Queen Street.  613-232-7648  613-889-3188 Jared.rosenfeld@goodlifemakesiteasy.com

Clean Eating Shopping List For Beginners

December 25, 2012

When you’re just starting out with clean eating, it can be tough to know where to start at the grocery store. You can follow the old mantra, “shop the perimeter”, but if you’re not used to doing that, it’s still a bit overwhelming.
So I put together a shopping list for beginners. Keep in mind that this list is based on the foods that are available to me in my area, so you may need to adjust it a bit for what’s available in yours. But it should give you a good starting point either way.
Also know that manufacturers do change their ingredients from time to time. It’s been my experience that if the label changes, the ingredients usually do too. And usually not for the better. So keep an eye out for ingredient changes. If you make it a habit to read the ingredient lists on a regular basis, you’ll never be caught by surprise.
And lastly, if you run across any brands of food that are clean that are not listed here, please share them in a comment below. If we help each other, we will all succeed.

CLEAN EATING SHOPPING LIST FOR BEGINNERSBreads

• Ezekiel brand breads – Most often found in the freezer section. This brand of bread has several types to choose from, but read ingredients as not all are clean.
• Alvarado Street Bakery brand breads – They have wonderful breads, rolls, hamburger buns and hot dog buns and all of them are clean.
• Trader Joe’s brand whole grain breads - The two in particular that I know are clean are the Sprouted Multi-Grain bread and the California Protein bread.

Crackers

• Ak Mak Whole Wheat Crackers

Tortillas
This one is tough. It may take you a while to find a clean version. The only clean tortilla left in my area is sold by Trader Joe’s. They are hard to find, but worth it. Typically, the only ingredients will be corn, lime and water. Trader Joe’s also carries a sprouted wheat tortilla that is clean and quite good once you get used to the texture. It’s a bit stiffer than what you might be used to. The other option is to make your own.
Dairy & Non-Dairy
Dairy is the source of much confusion for clean eaters. So here’s a general breakdown.

• Milk – Either fat free or 1%.
• Cottage cheese (for those who eat it) – Low fat. (NOT fat free or full fat.)
• Yogurt – Always opt for Greek yogurt when you can. Fat free, plain yogurt (regular or Greek) is the only way to go. You can always mix in your own fruits and dab of honey or maple syrup if you need it flavored.
• Cheese – Most cheeses are avoided completely due to their high fat content. But should you choose to indulge, buy the real thing. No shredded cheeses. If you need it shredded, buy the block and shred it yourself. Real grated Parmesan cheese is acceptable in moderation. (Note: Most Kraft brand Parmesan cheese is not clean. If it can sit on a shelf or in a cupboard for weeks or months, it’s not clean.  Buy the stuff in the refrigerator section.)
• Unsweetened almond milk
• Unsweetened rice milk (made from brown rice, not white)
• Unsweetened soy milk (however, if you go this route, be sure to purchase the organic variety to avoid GMO’s)
• Unsweetened LIGHT coconut milk – This is NOT the stuff in the cartons. This is the stuff in the cans.

Poultry

• Eggs - These are a staple, especially egg whites. While most of the nutrition is in the yolks, eat them in moderation. Egg whites you can eat as many of as you like. But try to avoid the carton egg whites.
• Chicken & Turkey – Boneless, skinless poultry breasts are your best friends if you eat meat. Don’t even bother with other parts like legs or anything with the skin on. The breast is the way to go. If you can afford organic meats, it’s always a better way to go.

BeefBeef is not typically part of a clean eating diet for many people. But for others, they just can’t give it up. So if you don’t want to go without, choose the leanest cuts of beef you can find. A butcher can help you select these.
If you are willing to forgo beef, try venison, bison or buffalo. Both are much healthier than beef and are very similar in flavor.
Other meats

• Pork – While even I will enjoy pork chops from time to time, overall, pork should be avoided. Things like ham and bacon are definitely NOT part of a clean eating meal plan. Skip the Canadian bacon as well. (How Canadian bacon ever got labeled as healthy is beyond me!)
• Duck – This is too fatty to be part of a clean eating meal plan.
• Venison – While I have never cooked with it, it is a very lean meat and can be used in place of beef in most recipes.
• Fish – Most fish is considered clean, just be careful of the mercury content found in most fish today.

ProduceThis is where you really want to stock up. If you are concerned about pesticides, the general rule of thumb is to purchase organics for produce that has thin skin such as peaches, nectarines and all berries, and purchase regular produce for produce that has thicker skin like bananas and oranges. Google “The Dirty Dozen” if you want to have a list of the worst pesticide laden produce.
So this is where “Shop The Perimeter” really comes in. The produce section is your friend. Load up when you can as you’ll want most of your eating plan to be generated from this section of the store.
Fruits:

• Apples
• Oranges
• Grapefruits
• Banana
• Berries of all kinds
• Cherries
• Kiwi
• Star fruit
• Any other fresh fruit you enjoy

Veggies:

• Carrots
• Celery
• Spinach
• Broccoli
• Bell Peppers in any color
• Zucchini
• Eggplant
• Squash of any variety
• Kale
• Chard
• Collard greens
• Okra
• Green beans
• Tomatoes
• Sweet potatoes
• Onions of any variety
• Any other fresh veggie you enjoy

The AislesWhen you do venture into the aisles of the store, you should only be there for a few, food related items such as:

• Tea – particularly green tea
• Coffee – decaf is always best if you don’t mind it
• Oatmeal – Just the plain kind. Nothing flavored. Opt for steel cut oats or traditional rolled oats. I personally use quick oats, but only on occasion. Most of my oatmeal recipes use steel cut or rolled oats.
• Canned items with no added sugar – There is a lot of debate as to whether or not canned items, even without added sugar and salt, are clean due to the BPA’s in the cans. But if you do decide to purchase things like beans or tomato sauce in a can, read the ingredients! There should be no added sugar (sugar, evaporated cane juice, dextrose, fructose, corn syrup, high fructose corn syrup, etc…) in the list. Also, watch the sodium content in canned goods. It can add up quick!
• Dry beans and legumes - like lentils, black beans, chickpeas, etc.
• Brown rice
• Whole wheat or whole grain (like brown rice) pasta
• Other whole grains such as barley
• Nuts – Again, read the ingredients here. Nuts should be the only ingredient on the package. Usually, this means you’ll be buying raw nuts.
• Seeds – Quinoa is a seed and it’s wonderful stuff. I use it a lot. Sun flower seeds, sesame seeds, chia or flaxseed are all good choices.

Condiments, Spices and Natural Sweeteners

• Ketchup – It’s virtually impossible to find a clean ketchup. So you may want to try a clean eating recipe at home.
• Mustard – It’s getting harder and harder to find mustard without added sugar. OrganicVille puts out a tasty yellow mustard without added sugar. But if you can’t find regular yellow mustard that is clean, opt for mustard like Dijon or other varieties. It’s much easier to find clean mustard if you do.
• Honey
• Pure Maple Syrup – Not the bottle syrups you get in restaurants. The real stuff.
• Molasses – Look for the unsulfured variety.
• Spices – Any herbs you buy should come in bulk or a bottle. Never purchase seasoning packets. They are not clean by any means. Purchase singular herbs such as basil, parsley and thyme. Opt for garlic and onion powder, without salt. Avoid the herb blends unless you are comfortable with reading ingredient lists. Many have added sugars, even Mrs. Dash (though some of those items are indeed clean, some are not).

Flours
This is another source of much confusion for newbies. So here’s what to look for:

• Whole wheat flour
• Whole wheat pastry flour – tough to find in some areas, but great for baking.
• White whole wheat flour – Easier to find but not as dense as regular whole wheat flour. (It’s a different variety of wheat, but it’s still whole grain)
• Other flours – If you are gluten intolerant, you will want to research other flours on gluten free sites. Unfortunately, I know nothing about gluten free cooking/baking. However, regardless of what you buy, don’t buy it unless it’s whole grain or whole meal (same thing).

So there you have it. It’s not an exhaustive list by any means, but it should give you a good start. I hope it helps!

source: http://www.thegraciouspantry.com/clean-eating-shopping-list-for-beginners/

Protein "Cheesecake"  

The ingredients listed are for the ooey, yummy, spongey cheesecake part (not the topping). There's only 4 !:) The greek yogurt is the base! I recommend a flat spatula to mix and beat all this together.. It ensures you don't lose any in the bowl! Otherwise I would be licking it clean....:-P

• Take any size pan and spray with non-stick cooking spray
• Mix 1/3 cup greek yogurt and 1 egg white into a bowl
• Add 2 dashes of white cheddar popcorn seasoning (I use this brand pictured-- found at Walmart! Cheap, low in calories and low in sodium).
• Add 1 tablespoon of your fave protein powder, or to taste! 
• I used V-Core Vanilla bean. I eat this stuff with water it's that good! (At night I only get 1 scoop..so I am sure to be very precise...either way!)
• Even add anything else to get that special taste that you like in your cheesecake...Cinnamon? Truvia? Not too much though! This will be sweet!
• Add a tablespoon of your fave protein, or to taste!
• Mix all of these together until the egg white is no longer visible. It can be a tricky bugger! I did it all by hand so it doesn't change in consistency much.
• Pour into your pan
• Bake anywhere around 350-375 for about 20 minutes, or until the mixture forms- but isn't too stiff! You want it to be smooth and easily breakable (but don't break it hehe). This is the most important part! 
• Let sit to cool. You can put it in the fridge while you prepare your topping!

**** please note, that I am eating clean for my competition; so I do not necessary eat what you read below.  However, if you are trying to eat clean and workout for a healthy life style.....  check out these awesome snacks.

50 Awesome Pre and Post-Workout Snacks

by Kellie Davis 

Pre-Workout Snacks

The body works to build muscle and recover 24 hours a day, not just during that one-hour session at the gym. Luckily, smartly timed snacks can give the body the fuel it needs to gain muscle, burn fat, and recover as best it can. Pre-workout, that usually means grabbing a snack about 30-60 minutes in advance, depending on its size and contents, and how much that stomach’s actually grumbling. All ready to go? Check out these 25 options to start things right:

1. Protein Creamcicle: Put a twist on the classic kids’ treat by blending 1 scoop vanilla whey protein powder, 1 cup orange juice, and 1 cup ice. Trainer and fitness expert @JCDFitness does it!

2. Fruitsation shake: Blend 1 scoop of your favorite whey protein flavor with ½ cup ice, and 1 cup frozen berries for a sweet energy boost, suggests strength coach @Roglaw.

3. Cha-Cha coconut shake: Infuse 1 scoop chocolate whey protein with 2 teaspoons of extra virgin coconut oil. Girls Gone Strong co-founder @JenComasKeck loves this!

4. Star-buffs shake: Need a pre-workout pick-me-up? Greatist’s fitness editor suggests blending 1 cup iced coffee (keep the ice) with 1 scoop chocolate whey protein.

5. Dressed up oats: Load up on carbohydrates for a longer workout with ½ cup cooked steel-cut oats topped with 1 tablespoon dried fruit and 1 tablespoon shaved almonds.

6. Perfect yogurt parfait: Feeling fancy, huh? Top ¼ cup nonfat yogurt with ½ cup whole grain cereal and ½ cup fresh strawberries.

7. Yoberries a-go-go: For the perfect blend of carbs and protein, try 1 cup non-fat vanilla bean Greek yogurt — which often packs more protein and probiotics than regular plain yogurt — with ½ cup fresh blueberries.

8. Eggs n’ toast: Have a heartier appetite? Try 1 or 2 hard-boiled eggs with 1 slice of whole-wheat toast.

9. Fruit and Cottage: Top ½ cup cottage cheese — a low calorie and higher protein option — with ½ cup fresh pineapple, berries, or melon. And voila!

10. PB Apple: For a quick carb fuel-up, slice 1 medium apple and serve with 2 tablespoons all-natural peanut butter.

11. Classic fruit cup: Prefer to keep it sweet but simple? Combine 1 cup berries, melon, banana, and oranges — oh my!

12. Dried fruit: For a quick pre-workout fix, try ¼ cup serving of dried berries, apricots, and pineapple, says Greatist Expert Jessica Redmond.

13. Fruit leather: Need something light that makes you feel like a kid again? Try 1 single serving of fruit leather. Have a little extra time? Roll some out in the kitchen.

14. Energy in a bar: With so many options in the aisle, try opting for a bar with the most naturalingredients. While protein count is key, also check the sugar content (it shouldn’t rival what’s found in the candy aisle!).

15. Chicken n’ sweets: For a fast bite, grab 2-4 ounces (or a palm-sized amount) of sliced chicken with an equal portion size of sweet potatoes, suggests Greatist Expert Dan Trink.

16. Oats n’ eggs: Not just for breakfast, try ½ cup cooked oatmeal and 2 whole eggs seasoned with salt and pepper.

17. PB & B toast: Fuel up with 1-2 tablespoons of all-natural peanut butter and half a sliced banana on whole-wheat toast, says Greatist Expert Lisa Moskovitz.

18. Turk-cado pasta: Add 2-4 ounces (or a palm-sized amount) of roasted turkey and 3-4 avocadoslices to ½ cup cooked whole-wheat pasta for some enviable eats.

19.  Wafflewich: Spruce up this classic by combining 1 frozen Kashi waffle with 2 teaspoons of almond butter and 1 teaspoon of jam.

20. Better than a PB Cup: A half-cup cooked oats with 1 teaspoon defatted peanut flour, a dash ofstevia, and a sprinkling of cocoa powder on top — a concoction from the kitchen of Greatist contributor David Butler.

21. Veggie omelet: Add a little more color to your diet by combining 2 whole eggs shaken with 1 teaspoon of water cooked with 1 cup sautéed seasonal veggies.

22. Rice con leche: Got a long way to run? Fuel up with ½ cup cooked rice, covered with ½ cup milk, a scatter of raisins, and a dash of cinnamon on top.

23. Sports drink: An 8-ounce low sugar sports drink (keep it under 10 grams of sugar) will do the trick if you’re in a crunch. For a little more fuel, add a scoop of BCAA powder— branch chain amino acids that help maintain muscle and tissue health^[1].

24.  Hearty salad: Need some greens? Try 1 cup of salad greens with assorted veggies, 1 hardboiled egg, and a drizzle of EVOO and vinegar, or your favorite low-fat dressing.

25. Energy gel: Got a long way to go? Slurp down a energy gel (like Gu) prior to an endurance workout.

Post-Workout Snacks

Photo by Ben Draper

After a tough gym session, post-workout snacks are an imporant way to restore energy and rebuild muscle, too. Downed within two hours after exercise, protein-packed shakes and snacks are a great way to rebuild tissue that breaks down during exercise. Here are 25 ways to end that workout on a high note:

26. Protein pancakes: From the kitchen of Greatist contributor Laura Skladzinski, mix 4 egg whites, ½ cup rolled oats, ½ cup low fat cottage cheese, 1/8 teaspoon baking powder, and ½ teaspoon pure vanilla extract. Cook on preheated griddle (medium low heat) until it bubbles, then flip and cook another 30-60 seconds. Top with fresh berries or sliced banana.

27. Sweet potato pie shake: This isn’t your grandma’s recipe. Combine 1 scoop of cinnamon bun whey protein, ¼ cup diced cooked sweet potato, 1 cup of ice, and 1 cup vanilla almond milk in the blender — a Kellie Davis original.

28. Chunky Monkey shake: Monkey around with 1 medium banana, 1 tablespoon peanut butter, and 1 cup low-fat chocolate milk blended with ice.

29. Double G shake: Aussie strength coach @Rachel_Guy1 recommends an 8-ounce greens drink (any superfood blend found at most health food stores) with 1 scoop of glutamine.

30. Double Trouble shake: To lengthen the delivery time of nutrients to your muscles, combine ½ scoop of whey protein blended with ½ scoop slower-digesting casein protein, plus a handful of your favorite fresh or frozen fruit.

31. Bananarama: One medium sliced banana with 1 cup low fat milk — it doesn’t get any easier than this!

32. Protein bar: For a quick, store-bought fix, feed those muscles with a protein bar. Just watch the sugar content. Look for bars with 10-30 grams of protein, less than 10 grams of sugar, and the fewest number of ingredients you can’t pronounce!

33. Beef and squash: Need something hearty? Try a handful of lean roast beef with an equal portion of butternut squash.

34. Tuna crackers: Mix up a batch of light tuna salad for a quick bite. Add two heaping spoonfuls to a handful of whole grain crackers, and chomp away.

35. Bagel with egg whites: Half a medium-sized whole grain bagel with 2 eggs whites makes a great post-workout sandwich.

36. Ants on a raft: The ants go marching… Spread a heap of natural peanut butter over a brown rice cake and top with raisins.

37. Milk and cereal: Any time is a good time for cereal. Add 1 cup of low-fat milk to 1 cup of whole-grain cereal. Nosh loudly.

38. Chocolate milk: One to two cups of low-fat chocolate milk seals the deal with extra carbs and protein.

39. Black bean omelet: Four eggs whites, 1 ounce low-fat cheese, and ¼ cup canned black beans — then spice it up with a savory salsa, if you dare.

40. Green Monster smoothie: Blend 4 cups spinach, ½ cup vanilla bean yogurt, 1 cup almond milk, 1 banana, and 1 tablespoon peanut butter with ice — a favorite of Greatist contributorClaudine Morgan via Iowa Girl Eats.

41. Cottage cheese crunch: One cup fat-free cottage cheese, 1 teaspoon honey, ½ cup whole-grain cereal, and a dash of cinnamon does a body good.

42. Eggy muffinwich: Ditch the fast-food and opt for 1 whole egg, fresh spinach, 1 slice low fat cheese, and 1 slice Canadian bacon served on an English muffin, suggests Greatist contributorLisa LaValle Overmyer.

43. BCAA n’ cakes: When in doubt, just add cakes! Pair up two scoops of BCAA powder mixed in ice water with two rice cakes.

44. Recovery in a bottle: When time is of the essence, grab a store-bought recovery drink to sip on after training. Just check the label — sports recovery drinks will provide plenty of carbs refuel, or opt for aminos to really rebuild.

45. Apples and cheese:  Tease your taste buds with 1 medium sliced apple and 1 stick of low-fat string cheese.

46. Pita and hummus: One 7-inch pita with two spoonfuls of  hummus adds a little pep back to your step with quick digesting carbs.

47.  Egg scramble: Veg out after a hard training session with 2-3 whole eggs scrambled with a handful of chopped onion, spinach, and bell peppers.

48. Choco-tropical trail mix: Go bananas for a blend of ½ a handful of each: macadamia nuts, dried coconut, dark chocolate chips, and banana chips.

49. AB & J Rice Cakes: Almond butter takes the cake. For this healthier twist on the classic PB & J, sandwich 1 tablespoon of almond butter and 1 teaspoon of strawberry jam between two rice cakes.

50. Chicken hash: After your workout grab 1 cup cooked diced chicken, ½ cup butternut squash and apples, roasted in olive oil, salt, and pepper. Make a big batch and store it in the fridge!

Day 188 - “It’s a lifestyle – train like there’s no finish line.”

 Merry Fitness

It's Sunday December 23rd and I am up at 6am.   I am heading to the gym for my workout.     

Where does my  inner DRIVE come from? 

Whatever is fueling my drive I welcome it! 

I am trying to MENTALLY prepare for my Christmas dinner.  This may sound weird to some of you, but I have been eating CLEAN and working so hard at the gym, that I need to be prepared.   

I say that I want to eat Christmas dinner,  but come Christmas day, I may pass on everything and just  eat the turkey and broccoli.    Holy cow what the heck has happened to me!   :)   I like the change. 

I have a GOAL and to reach my goal I need to stay focused.  

I made a  commitment, to myself   I changed my lifestyle and I  set goals that are obtainable.   There are  only supportive people in my life.   I can do  anything I set my mind to. 

When you want it bad enough then you will get it.   - get er done!

INFO SHARING

Do Not Be Afraid of Gaining Muscle

1. The more muscle and bone mass you have, the greater the acid buffering power you create. That is, you now have more protein, potassium, magnesium and calcium to buffer the acidity in your body. The more alkaline you are:

-       the greater the endurance potential of the body

-       the greater your immune power is, the better your chances at surviving cancer or the swine flu.

 

2. According to Tufts University, the greater your muscle mass the greater the longevity potential. It is, in fact, the number one biomarker of longevity. It is a far better predictor of longevity than total cholesterol or blood pressure.

 

3. The more muscle you have, the more insulin receptor sites you have, and the more sensitive they will be. Increased muscle prevents diabetes and metabolic syndrome. Translation: the more muscle you have, the easier it is to have low body fat.

 

4. The more muscle you have, the more calories you burn at rest. It is estimated that for every pound of muscle you gain you burn an extra 50 calories a day.

 

5. The more muscle you have, the more strength you have. This, according to the same researchers at Tufts University, is the number two predictor of longevity. For women, strength is empowering.

 

6. In my thirty years of experience as a strength coach, for every kilo of lean tissue gained, there was an equal loss of weight in body fat. In other words, the body composition changed dramatically. For example, a female executive with a 60 kg bodyweight with 20 % body fat has 12 kg of fat. If, in 10 weeks, she gains 4 kg of muscle mass and loses 4 kg of fat, her body fat will now be 13%. With these body composition changes, not only will she feel more empowered, but her body will look fantastic!

 How to Get Motivated in the New Year

10 practical ways to help make your goals come true in 2013

by Alexandra Bernardin

One thing I miss about being a kid is the back-to-school preparation. When August rolled around, I was always excited about getting new clothes, pens, notebooks, a school bag, a lunch bag and even a pencil sharpener. When school began, my notes were so neat and colorful – and if they were even a little messy, I would rip out that page and rewrite them! 

Of course my euphoria didn’t last forever, but it was a good start. My motivation was at its peak. This is what you need to do with your training. Everyone gets in a training rut from time to time, but think about letting the promise of a New Year pull you out of it this time. 

Here are 10 tips to help you succeed:

1.    Set a goal
Notice I said a goal. It’s difficult to focus on too many different things at once, so just choose a few at a time. You want to be specific and realistic about your goals and focus on the process. 

For weight training, you could bump up your training from 3 to 4 sessions a week. To accelerate the post-holiday “defatting” process, you can commit yourself to 2 to 3 interval training sessions per week for 12 weeks. 

2.    Set small weekly goals that will build up and lead you to a larger goal 
Small successes are crucial to keeping you on track; reaching each weekly goal will encourage you to set and achieve more goals.

3.    Keep your head in the game 
Think about your goals daily. Write them on cue cards and place them on your fridge, your computer, your bathroom mirror.

4.    Find a role model who inspires you
 If you want to achieve something, find someone who has already done it and use that person’s accomplishments as inspiration.

5.    Get excited about starting your goal
The best way to get excited about achieving your goals is to plan out the process. Work out all the details on a calendar. Get excited about the start date and make sure you are prepared and ready to begin.

6.    Tell your friends and family about your goals
The more people who know, the more they can help keep you focused. When your motivation starts to fade, your friends will keep you accountable.

7.    Get a new weight training program
Try something different. If you normally do high reps, try a low-rep program. Switch it up! Do supersets instead of straight sets. Try drop sets and death circuits (yes, you read that right: death circuits). If you don’t have the knowledge to put together a good program, hire a trainer.

8.    Skip the aerobics class and join a modified strongman class
 Many places now offer these classes, even indoors for the cold winter months. You will build strength, agility and power while getting a great cardiovascular effect. If you aren’t sweating and panting after the first round of exercises, something is not right.

9.    Get a training partner 
Nothing is more motivating than having someone looking at you while you are training. Find someone who is at or near your strength level so you can motivate each other into lifting more weight and getting those last few reps.

10.    Choose a reward
Have fun with this one – just make sure your reward is not related to food. It could be a vacation, a massage, a new training outfit, new shoes or even getting a PICP trainer to design your programs. Choose something that you can really look forward to.

Now take a few days to find your goal and get to it. 2013, here we come!

SOURCE: http://www.charlespoliquin.com/Lifestyle/BodyMind

Day 184 - Everyone wants immediate results. It' a journey. A journey that must be enjoyed.

OMG I can't believe I have not fallen off the EATING CLEAN WAGON!   I have to admit, I'm really proud of myself. 

I feel happy, energized and so motivated!!   I am excited about the goals I have set for myself.

What you eat today fuels your ambitions tomorrow

This is me doing the Happy Dance.

There are a few more parties to attend so I must remain focused.  


I'm going to workout Christmas morning, probably cardio and ABS then prepare myself mentally to have a cheat meal.  Christmas dinner will be my cheat meal.

There are many online resources for finding recipes for clean snacks and sweets. Here are a few: http://www.thegraciouspantry.com,
http://cleaneatingonline.com/,
http://eatingcleanrecipes.com,
http://www.fithealthy365.com.

Tips for Clean Eating During the Holidays

By JenniferM Leave a Comment

If you’re the one who does the cooking during the holidays, you have more control over the ingredients and how meals are cooked. But what if others do the cooking? If you can, you should do most of the cooking during the holidays. However, if there is absolutely no way you can avoid foods prepared by someone else, here are a few tips for clean eating during the holidays.
Start with a Healthy Breakfast
Breakfast really is the most important meal of the day. If you start your day with a clean breakfast, you’ll likely eat less throughout the rest of the day compared to if you skip. Try a bowl of oatmeal topped with fresh blueberries and slivered almonds or make a fruit smoothie with a tablespoon of wheat germ.
Stay on Track with Frequent Meals
Just because it’s a time for celebration doesn’t mean it’s time to throw all you’ve learned out the window. If you’re eating clean now, that means you’re eating every three to four hours anyway. Eating frequent meals will help you to keep from overeating when you sit down to enjoy holiday meals.
Fill Your Plate with Veggies
Sure, veggies are considered side dishes, but there’s no rule that says you can’t fill the majority of your plate with vegetables. Vegetables are packed with fiber, which helps keep you feeling full, so you can fill up on fewer calories and have less room for diet-blowing desserts. Fill three-quarters of your plate with veggies and the other quarter with a lean protein.
Eat Slowly
Your body tells you when it’s time to stop eating. Eat slowly and give yourself time to hear those cues. Don’t wait until your full to stop eating. Put your fork down when you no longer feel hungry.
Indulge…
But just a little. There’s no hard and fast rule with clean eating that says you can’t have “just one bite.” If you really, really won’t feel satisfied until you have a bite of that pumpkin cheesecake, then have a bite.
Cut Yourself Some Slack
So what happens if you can’t resist and eat with reckless abandon during the holidays? Don’t be too hard on yourself. Not partaking in all the delicious holiday foods is often difficult and takes pre-planning and a lot of motivation to avoid. If you get off track, get right back on after the holidays are over.

10 WAYS TO GET MOTIVATED TO WORK OUT THIS WINTER

By: Elpeth Polt

Winter is no time to slack off. Here are my tips to help you get fit this winter!

1. Don't be afraid of lifting heavy! Or of trying any type of new training.

2. Vary your workouts. Don't do the same thing every day. Keep your body guessing and let your muscles rest and recover.

3. Take one or two days off per week to let your muscles and central nervous system recover. You'll come back feeling refreshed and ready to tackle your next workout or match with fire!

4. Drink water! Staying hydrated is crucial to your performance and health.

5. Make sure you're getting your zzz's! This is when your body is recovering.

6. No skipping meals! Eat up to 4-6 small meals (made up of lean protein, complex carbs, veggies, fruits and healthy fats) a day! Food is your friend and what keeps you going and strong. Working out is only part of the equation to a fit and healthy body; nutrition is the other!

7. Keep a journal to track your progress. Write down your food and workouts to track what you've done. Be accountable for yourself!

8. Create a goal board. What do you want to do? Where do you want to be in 6 months, one year, five years? It's never too early to start thinking about your future!

9. Take time to train your mind as well. Take at least 5 minutes a day to visualize your goals whatever they may be. So when you get to that actual event, you will know exactly what to do because you've already done it a hundred times.

10. HAVE FUN! Fitness is fun. Find something that makes you happy!

Thanks to my friend Lydia for these links and this awesome hamburger recipe. check out Lydia's page at: http://www.fithealthy365.com/

Clean Eating Winter Harvest Fruit Salad
(Makes 5 servings)

Ingredients
4 cups chopped persimmons
2 cup pomegranate seeds
Juice of 1/2 lemon

Directions

Step 1 – Combine all ingredients in a mixing bowl. Mix well and serve.

Note: If de-seeding pomegranates seems a bit tedious for you, you NEED to watch the video below.

Eat and Enjoy!

Nutritional Content
(Data is for 1 cup)

Calories: 200
Total Fat: 1 gm
Saturated Fats: 0 gm
Trans Fats: 0 gm
Cholesterol: 0 mg
Sodium: 4 mg
Carbohydrates: 51 gm
Dietary fiber: 10 gm
Sugars: 35 gm
Protein: 2 gm
Estimated Glycemic Load: 14

The top five nutrients that every fat-loss diet should include—and the foods to find them in

The last few pounds are always the toughest to lose. The key is making sure your body has everything it needs to be the most efficient fat-burning machine possible, says Margaux J. Rathbun, a certified nutritional therapy practitioner and creator of Authentic Self Wellness. Below are five nutrients that every fat-loss diet should include—and the foods to find them in.
Fiber
Fiber supports healthy digestion and promotes weight loss by helping you feel full for longer and curbing hunger pangs and snack cravings.
Find it in: grapefruit, spinach, raspberries, and cabbage.
Iron
Your body needs iron to maintain steady energy levels; when energy is low, your workouts aren't as effective, even if you're able to drag yourself to the gym.
Find it in: swiss chard, shiitake mushrooms, kale, and broccoli.
Omega-3 Fatty Acids
Healthy fats provide energy and support functions essential to weight loss, like the production of healthy cells and hormones in your body.
Find it in: wild salmon, flaxseeds, walnuts, and chia seeds.
Vitamin D
The sunshine vitamin is essential for calcium absorption and also plays a role in maintaining a healthy weight.
Find it in: organic eggs, fresh cod, and sardines.
Resveratrol
There is evidence that this antioxidant can slow the aging process, and recent studies show that resveratrol can have a positive effect on metabolism and support weight loss.
Find it in: mulberries, grapes, blueberries, and peanuts.

Day 181 - positive attitudes are contagious.

When people believe in themselves they have the first secret 

of success.  


Do you suffer from shoulder pain?  It may be your fabulous purse that is causing pain in your shoulder! 

If you know me....YOU KNOW I LOVE MY PURSES!!!   My friend Karyn and I are purse junkies....we can't help ourselves....  

Since June 2012,  I have been doing a lot of rehab on my shoulder because my left shoulder was so sore and my range of motion was NIL.     After intense shoulder rehab with my trainer and doing exercises on my own,  I can finally say that my left shoulder is as strong as my right shoulder. 

Reduce Aches and Pains

Do you have back, neck and shoulder pain? You could blame your uncomfortable office chair, the work you did in the garden over the weekend or maybe even bad posture, but health experts warn that your purse may be the real culprit. Everything from the size to the strap—and the way you’re carrying it—could be wreaking havoc on your body. But pretty doesn’t have to mean painful. Here’s how to choose the right bag and wear it in the most ergonomic way possible.

Go with Wider Straps

No matter what the brand—Coach or Kmart—the most ergonomic bags have wider straps, says Lynn Kerew, DC, MPh, a Los Angeles–based chiropractor. “They distribute the weight of the bag more evenly over more surface area of the shoulder, reducing the overall stress,” she says. While the overall strap size of Coach’s Parker Linen Lurex Swingpack bag isn’t enormous, it does have a leather pad that attaches at the shoulder for extra comfort and support.

Do Neck and Shoulder Exercises

Peter K., MS, PT, a health coach in New York City, says you can prevent the damage bags can have on your body by strengthening key muscle groups that help “counteract the effects of poor posture and incorrect bag holding.” He suggests doing shoulder rows. Here’s how: Stand tall and reach your arms straight out in front of you. Then, pull them back like you’re rowing a boat. Squeeze your shoulder blades together and lift your chin slightly. Repeat 10 times for each arm.

Rethink the Fanny Pack

The early 1990s accessory infamously known as the fanny pack is slowly making a comeback. Health experts say this resurrected fashion item could be the most ergonomic tote ever. It’s small, so you’re forced to carry less. And, even if you were to pack it to the brim, the weight is evenly distributed along your midsection, allowing your core muscles to do the heavy lifting, not your back and shoulders. Check out the, dare we say, cute Frieda waist bag from LeSportsac

Lighten Your Load

Eric Plasker, DC, a Marietta, Georgia–based chiropractor, says that most women carry way more than they need in their purses and all that extra weight can cause significant strain on the body over time. “Clean out your purse frequently and store unused credit cards, pill bottles, receipts, makeup, keys and change at home,” says Dr. Plasker. Step on the scale while holding your bag, then weigh yourself without it. “I would suggest the bag weigh no more than 2.5 pounds,” says Garland, Texas–based physician Jane Sadler, MD.

Switch Things Up

Most women have a favorite purse-carrying position, whether it’s over the shoulder or on the arm. But don’t play favorites, says Odenton, Maryland–based chiropractor Tom Hyland Robertson, DC. “Try to switch shoulders regularly—every five minutes or so—to even out the load and not cut off circulation to the arms,” he says. Susan E. Mead, MH, author of Take Back Your Body, recommends, “When you’re out shopping, try switching shoulders or the strap position every time you enter or leave a store. It will help even things out.”

Give Your Purse a Little TLC

If you love the look of your bag but find the strap really uncomfortable, try this DIY trick from Paul Brady, MD, an orthopedic surgeon who specializes in shoulders at Tennessee Orthopedic Clinics in Knoxville. “At most large retail stores you can find special car strap pads for infant car seats,” he says. “They are wonderful to wrap around a purse strap to help cushion it on the shoulder.”

Consider a Backpack

If you have bag-related shoulder pain, it might actually show! “One of the first things I see when a new client approaches me is whether one shoulder is higher than the other,” says Cary Raffle, MS, a New York City–based personal trainer. “This is a telltale sign that the person is carrying a bag on that shoulder.” If persistent shoulder pain has become a problem, consider a backpack, says Raffle—just make sure it’s a small one that you don’t pack too heavy. The Microfiber Healthy Back Bag from AmeriBag is cute and comfy.  

Carry Your Bag Across Your Body

When it comes to the right way to wear your bag, the key is to keep it near your body. Dr. Robertson says, “I recommend keeping the bulky part of the bag as close to your body as possible,” noting that “the farther out the weight goes, the greater the pressure on the shoulder and on the lowest disc in the lumbar spine.” Look for a bag that can be worn across your body, but make sure the strap isn’t too long. “The longer the strap, the more it will pull against the shoulder,” he cautions. 

Wear Good Shoes

If you must lug a huge bag and fill it to the brim, then at least support your body with the right shoes. It can make a big difference, says Jeannette Anderson, DC, a New York–based chiropractor. Flimsy sandals or flip flops will leave you in “double trouble for spine and joint health,” she says. The best shoes to wear when carrying a large load are rubber-soled numbers. 

SOURCE: Pain-Free Purse-Carrying Pointers at WomansDay.com - Woman's Day

Delicious recipe from Pink Lady Apples today- Honey Dried Pink Lady Crisps.

 

You’ll love these delicious, honey coated slices of dried apple. They are simply divine especially when you need a sugar hit with the honey and natural sweetness of Pink Lady apples working together – avoid the chocolate bar and head straight for the apple crisps!

Serves 4

Preparation time: 5 minutes

Cooking time: 30 minutes, plus cooling

2 tbsp runny honey

2 Pink Lady apples, unpeeled

1.Preheat the oven to Gas Mark 4/180°C/fan oven 140°C.

2. Warm the honey in a small saucepan over a low heat until runny.

3. Using a sharp knife, thinly slice the apples into rounds about 3 mm thick.

4.Discard any pips (leave the core) then arrange on a wire rack placed over a
baking tray. 5. Brush one side with half of the honey.

6. Bake the apples for 15 minutes, turn over and brush the other side with the
remaining honey.

7. Bake or another 10–15 minutes or until light golden and crisp.

8. Lay out the apples on a sheet of baking parchment and leave to cool.

· A good alternative to crisps or chocolate bars for

anyone watching their weight or fat, saturated fat and salt intake

· Go easy on the honey to keep the sugar content in check