Monday, November 26, 2012
I am so pumped for this week! My hours at work changed and I am NOW an early morning trainer!! Changing lives at the crack of dawn and able to spend evenings with my family! What a huge blessing!!
PLUS, Thanksgiving was a sweet special time with my family!
I made my FAVE brussels sprouts with bacon and enjoyed everything at the table!
Once a year, mashed potatoes!
Half Size Me
SUPER Excited to share with you that my interview with Heather from Half Size Me!
It talks all about my history of fitness and nutrition and what I went through to lose 40 pounds and keep it off! HERE is the link! It's about a 50 min interview--enjoy!!
The rest of the holiday weekend was great, we did a lot of family activities, my brother is in town from Germany! We went for a hayride and got our Christmas tree and then spent Sunday decorating the house, it was SO much fun!
On Facebook, I posted a body weight workout which I did with my family, but other than that, I took time OFF of lifting. It's always a little scary when I take time off, but TODAY it totally paid off in that I increased reps on my bench press! Rest is vital to growth and to muscle recovery. My few days off made all the difference, even in my attitude--I felt renewed and excited to be in the gym!
What was YOUR fave dish over the holiday??
Tuesday, November 20, 2012
Happy Tuesday! Three days till Turkey day and I am in a baking and cooking mood! For this years meal, I am bringing my brussels sprout recipe, it's here, I made it last year.
I am also bringing a great little recipe I modified from Love From the Oven, a low-fat, oatmeal pumpkin cookie!
I love treats and sweets actually! These easy, little cookies are low-fat, filled with good ingredients and with the right topping, satisfy your sweet tooth!!
1 CAN (15oz) pumpkin (not the pumpkin pie filling…)
1 egg + 1 egg white1 tsp vanilla, 1 1/2 cup white wheat flour, 2 & 2/3 cups rolled oats, 3/4 cup brown sugar, 1/2 tsp baking powder, 1 tsp baking soda, 2 tsp cinnamon, 2 tsp pumpkin pie spice
Optional Mix Ins – 1 cup of pecans, walnuts, raisins or chocolate chips, 1 scoop whey protein! I didn't do ANY mix in's this round.
Directions: Preheat your oven to 350 degrees.
In a mixing bowl combine pumpkin, eggs and vanilla until well combined. In a separate bowl combine flour, oats, sugar, baking powder, baking soda and spices and mix ins.
Bake at 350 for 12 min! Cool on parchment paper before icing or enjoy alone!
Not clean, but a nice touch of sweet and protein too!
2/3 Cup powdered sugar, 4 teaspoons of water, 1 Tablespoon of creamy nut butter ( I used peanut butter)
Drizzle on cooled cookies and enjoy!
My modifications: I used a whole can of pumpkin and 1/3 of a cup LESS oats than the original recipe, they are soft and not dry! I also doubled the above icing recipe and used it over the whole batch!
My reverse resolution challenge girls are ROCKIN' it out! They are all doing great with their goals AND their accountability, shout out to them!
Here are some healthy holiday tips I gave them, that I want to share with you for Thursdays big day. Remember, it's a lot like any other day! Do the same you would on a regular weekday, workout, rest, drink that water etc...and ENJOY!
- Drink A LOT of water, your same amount you would normally
- Eat breakfast and a snack like normal!
- Have one plate of food and drink a glass of water
- Aim for MORE GREENS (or colored carbs) than grains
- Eat your favorite treat, have that sliver of pie and enjoy
- Go for a walk after, play food ball, do a body weight workout with your kids to instill great habits!
What is your healthy holiday tradition?
Monday, November 12, 2012
Happy Monday! Today, I sat in traffic for over an HOUR and went about 2 miles! That's right, here in Minneapolis, we got a little dusting of snow and the roads were a bit slick. Welcome to winter driving!
As I sat there, at a standstill with my 5 year old in the backseat, I realized that God is in control of something as small as my drive to school or work in the morning. He knows what time I need to be where, he knows the roads, the traffic, he is in ultimate control and I will get to my destination when I am supposed to.
I will get to my destination when I am supposed to.
Wow, I laughed out loud. What a metaphor for the last two years of my life! How many times have I sat in the same place, FRUSTRATED with the progress, instead of just giving over my control and allowing him to do what he will, knowing I will get to my destination when I am supposed to.
Your path is not my path.
Your success is not my success.
Your life is not my life.
My path is HIS path.
My success is HIS success.
My life is HIS life.
I can LOSE my life, my own selfish ambitions, my own agenda and goals and allow Christ to be all he is through me, to use me, to let me play a part in HIS story. Will I still enjoy my life? YES more than ever. Will I still see my dreams come to pass, Yes of course! Will things go smoother and BETTER than I could have imagined, yes. But I can't fathom it now, in the midst of this traffic jam. Will I be in control of my destiny? No, I am not in control whether I fight it and kick against it or whether I just sit back in the warmth and comfort of Gods love and let him drive.
We can be on the right track and still get run over. But ask this: are we on God's track or our own? Are we driving the train or is God? Are we struggling to move forward or are we submitting and TRUSTING that he is in control, loves us and will get us there?
We had an amazing weekend at my Mom's place! Mini Mack and Mr. MACK enjoying the swings and cool playground equipment. A trip to the park of course would not be complete unless I did some flipping around on the monkey bars! I am always thankful that I can be active, strong and able to do all I want, like run and play with my new son!
Friday I got my own workout in and ended a really HARD chest and triceps day with Medicine Ball pushups!! You place one hand on the MB, do a full (extended) range pushup, roll the ball to the other hand and repeat! What an effective BURN out for your upper body!! I recommend it!
I know that God will honor my hard work in the gym, he knows my heart and my desires to meet certain goals. He also knows that I point to him when people talk about my strength! When you do a challenging workout and feel you can't do those last few reps--hang in there. Do as much as you can and then do THREE more! That push makes all the difference! Have a great Monday!
Tuesday, November 6, 2012
Only 25 or 30 min to workout you say? Not enough time to even get into it you say? I say NO way! Exercise your right, your right to a quick, intense workout with short sets, there is no debate about it!!
You can get in a super effective resistance training workout in less than 30 min that will leave you feeling like you worked hard, pushed yourself and burned all the fat that 30 min can! When you lift weights you build lean mass and you burn fat.
When faced with a short amount of time, so many people turn to a 30 min run or 30 min of cardio when a little fat blasting, FAST weight routine is a better option! But cutting down rest, and moving through the sets fast, you will be out of breath the same if not more than a cardio sesh on the elliptical!
Chest and Triceps short set
Warm up 2 min
DB chest Press 8-10 reps
Tricep rope pushdown 8-10reps
Decline pushups (feet on a bench or box) 8-10reps
Tricep dips off a bench, feet elevated 8-10reps
With feet elevated during push ups and your feet on a bench in front of you during dips, both moves are made just slightly harder.
You can sprint in between or do burpees also, or just move through those 4 moves for three sets.
Shoulders short set
Warm up 2 min
Overhead press drop set (starting with the heaviest of 3 weights, doing 8-10reps, and moving down.)
Prone rear delt fly 8-10reps
Lateral raise 8-10reps
KB squat into upright row 8-10reps
Repeat three times
This month is definitely one of transition!! We are voting, we are preparing for winter (we did a FULL weekend of fall cleaning, purging and winterizing our place)preparing for advent and working on maintaining our healthy life style through ALL the upcoming events we love each year!! Make this a NOvember to count, say NO to all the negatives that float around in your heart & head and give this month your 110%!