Holiday Tips – Let’s fight the battle of the Bulge during party season!

Hey All!
It’s the holidays and the world seems to be covered in chocolate!!  Everywhere I go, whether it is a friend’s house or work I am confronted with candy, cookies and other indulgences.  What do I do?  I am like everyone else, I eat.  I try my best to eat in moderation and sometimes I do well, other times I don’t.  So I thought it would be helpful to go online and look for some tips on how to win or at least fight the battle of the bulge during the Holidays.

  1. Before you go to a party, eat something healthy so you are already partly full.
  2. Drink water in between alcoholic drinks
  3. Pop a mint or a piece of gum in your mouth before you enter a party
  4. Eat vegetables first
  5. Take only 3 bites of a dessert 
  6. Choose only the items you REALLY want

Here are the lowest calorie cocktails

  1. Vodka and club soda or seltzer with a lemon or lime
  2. Bloody Mary (extra spicy)
  3. Glass of Pinot Noir or Champagne
  4. John Walker Black  or Rum and Diet Coke
  5. Scotch on the Rocks
  6. Light Beer

I found these pictures from the My Fitness Pal Blog (this is a free App that I highly recommend to all my clients that are tracking calories.)  I found these pictures of party plates really helpful.

 

Slick Quick Upper Body Workout

download (3)Do this slick quick upper body workout in no time or see how many rounds you can do in 10 – 15 – 20 minutes!

Jumping Jacks – 1 minute

Push Ups – 10

Forearm Plank – 1 minute

Tricep Dips – 15

Plank – 1 minute

Spider Man – 10 on each side (See Diagram)images (33)

Burpees – 10

Tricep Push Ups – 10

** Always start every workout with a warm-up.  Jog/Run for about 10 minutes and practice every move for 5 reps.  THEN start the clock and see how many rounds you can get in 20 or 30 minutes.  Hit it and have fun!!

 

 

 

Fast and Furious Workout in Honor of Paul Walker

This “fast and furious” workout takes on a whole new meaning.  As I was looking through some older blogs and workouts, I came upon this one.  Seems appropriate for today.  http://www.cnn.com/2013/11/30/showbiz/actor-paul-walker-dies/

What a shame…… Paul Walker…… you sexy beast.  Here is to you.

 

Fast and Furious Workout – How many rounds can you do in 20 or paul-walker-2003-mtv-movie-awards-chkoq4130 minutes?

40 Jumping Jacks

15 Squats

20 Lunges

40 Mountain Climbers

10 Burpees

50 Bicycles

20 Superman

15 Pushups

40 High Knees

20 Sit-ups

30 second Plank

40 Mountain Climbers

Always start every workout with a warm-up.  Jog/Run for about 10 minutes and practice every move for 5 reps.  THEN start the clock and see how many rounds you can get in 20 or 30 minutes.  Hit it and have fun!!

My Diet until Thanksgiving – Week 3 (Weigh-in)

My Diet until Thanksgiving is over!!  I am feeling a little defeated and disappointed!  My last weigh-in was today….  Final…138.8   This Scalemeans I gained 2.2lbs since my last weigh in on 11/15!  And my total weight loss for November was only 1.6 lbs! 🙁  Say what!??  WTF!!!  How can this be??  Did I gain muscle riding my bike to my new job?  I doubt it…..  I am disappointed!!  🙁

I missed last Friday’s weigh-in and workout because my son was ill.  I held tight and continued on my diet all through the rest of the week until today as normal.  Over the weekend I felt thinner, looked thinner.  I was so excited for weigh-in, I just couldn’t get to the Gym in the mornings.  I fantasized about continuing threw December and getting down to the weight I was in my 30’s….129lbs.  Yum!  I was positive I had lost at least 5 lbs!!   Here I was focusing on the numbers.  Dammit!!  I know better!!  I do NOT own a scale just so I do NOT obsess.  I go by the mirror.  A friend suggested I use my body fat analyzer next time and I will for December.  I am going to try this again from December 1st to December 21.  No doubt.  I am on a roll now.

Oh well,  I have decided to be happy.  Lets face it 1.6 lbs x 12 = 19.2 lbs a year.  Might as well try again in December for the first few weeks.  Wish me luck…..December will be tough! lol! lol!

 

Creamy Cauliflower Sauce-A Healthy Alfredo

A healthy version of Alfredo Sauce turns to download (4)Creamy Cauliflower Sauce  .  Yummy!  My neighbor Jenny is a fantastic cook.  Full of ideas and creativity in the kitchen.  She was kind enough to share this recipe with me from  http://pinchofyum.com/  When I am on the internet, I am not looking for recipe’s and it shows in my bland meals.  Thanks to this, I will be able to provide a better, healthier pasta meal.  Here is an example….

CREAMY CAULIFLOWER SAUCE
Author: Pinch of Yum
Serves: makes about 5 cups
INGREDIENTS
  • 8 large cloves garlic, minced
  • 2 tablespoons butter
  • 5-6 cups cauliflower florets
  • 6-7 cups vegetable broth or water
  • 1 teaspoon salt (more to taste)
  • ½ teaspoon pepper (more to taste)
  • ½ cup milk (more to taste)

INSTRUCTIONS

  1. Garlic: Saute the minced garlic with the butter in a large nonstick skillet over low heat. Cook for several minutes or until the garlic is soft and fragrant but not browned (browned or burnt garlic will taste bitter). Remove from heat and set aside.
  2. Cauliflower: Bring the water or vegetable broth to a boil in a large pot. Add the cauliflower and cook, covered, for 7-10 minutes or until cauliflower is fork tender. Do not drain.
  3. Puree: Use a slotted spoon to transfer the cauliflower pieces to the blender. Add 1 cup vegetable broth or cooking liquid, sauteed garlic/butter, salt, pepper, and milk. Blend or puree for several minutes until the sauce is very smooth, adding more broth or milk depending on how thick you want the sauce. You may have to do this in batches depending on the size of your blender. Serve hot! If the sauce starts to look dry, add a few drops of water, milk, or olive oil.

NOTES

I like to add a little bit of olive oil for the flavor and to help keep the sauce really smooth. Several other readers have mentioned that they really liked the addition of Parmesan cheese as well.

Butt What? Get the Butt you want!

fitness-levelButt what?  Want a Brazilian Butt?  Do this lower body focused workout at home and your ham-hocks will be screaming for mercy!

25 Squats

25 Plie’ Squats

25 Donkey Kicks (right)

25 Donkey Kicks (left)

50 Split Jumps

25 Lunges (right)

25 Lunges (left)

45 Second Wall Squat

REPEAT 🙂

* Always warm up with a few reps. of each exercise and a short jog.   Cool down and stretch, you are nice and warm so your muscles are pliable and ready to stretch.

 

August Adrenaline Rush :) Quick Workout

images (21)images (27)August Adrenaline Rush 🙂 Quick Workout

50 Jumping Jacks

50 Crunches

20 Tricep Dips

20 Squats

20 Lunges each leg

70 Russian Twists (See photos) Twist side to side

20 Calf Raises

10 Lunge Jumps

30 Second plank

20 Pushups

* Always warm up with a few reps. of each exercise and a short jog.   Cool down and stretch, you are nice and warm so your muscles are pliable and ready to stretch.

I have posted a bunch of Quick workouts in the last few months.  I will keep it up.  Do them all, pick out your favorites, and mix em’ up.Try to do 4-6  a week and you will find yourself stronger with improved endurance.

 

 

Get ‘er Done Workout! Thursday 7/25/13

crunchGet ‘er Done Workout!  Thursday 7/25/13

45 Jumping Jacks

15 Air Squats

5 Jumping Squats

50 Crunches

30 second Plank

20 Pushups

30 second Superman

20 Walking Lunges

50 Crunches

* Always warm up with a few reps. of each exercise and a short jog.   Cool down and stretch, you are nice and warm so your muscles are pliable and ready to stretch.

7/18/2013 Quick Workout

jumping-jack-cardio-workout7/18/2013 Quick Workout

40 Jumping Jacks

30 Crunches

20 Squats

10 Burpees

Repeat 2 times for beginers and  3x for intermediate or continue for 20 minutes.

Always warm up with a few reps. of each exercise and a short jog.   Cool down and stretch, you are nice and warm so your muscles are nice and pliable and ready to stretch.

Fast and Furious Workout

Fast and Furious Workout – How many rounds can you do in 20 minutes?

40 Jumping Jacks

15 Squats

20 Lungesdownload

40 Mountain Climbers

10 Burpees

50 Bicycles

20 Superman

15 Pushups

40 High Knees

20 Sit-ups

30 second Plank

40 Mountain Climbers

Always start every workout with a warm-up.  Jog/Run for about 10 minutes and practice every move for 5 reps.  THEN start the clock and see how many rounds you can get in 20 minutes.  Hit it and have fun!!