Signs of Spring

Spring has finally arrived and none too soon! Desperately in need of some sun and fresh air!

Mornings are still cool so I head to the gym for my regularly scheduled workout to find the latest influx of new members clogging up the gym. Panic mode seems to hav set in with bringing out the short sleeve shirts, knowing that tanktops will follow and then bikini season! Ok, folks whatever your motivation to get excercising, great to see you here and making a positive change in life but maybe this time we can make it stick and quit with the seasonal fitness plan. Do you realy enjoy the battle every year? With a little dedication, I'm sure you could stick with it even when the sweaters come back out.  

Well, I am proud to say no panic here as I have been working hard all winter, so I will be shopping for smaller clothes not feeling the sqeeze of a tight waistband of my shorts...

But speaking of shorts....oh..the pasty white of spring can be blinding, I'm right with you there.....And spring seems to come just at the right time for a wardrobe change for the kids..seem to be seeing a bit more of their ankles under the hem of their pants these days, hate to spend the money on long pants now only to become capris again by fall...boys can't seem to carry off this look...Time to hem the pants into shorts and welcome spring!

Get outside, take a walk, enjoy the blooming flowers, the smell of BBQ and and the birds chirping...

BTW, the start of the Summer Transformation Challenge just around the corner....let's see what I can do in 98 days....

Proof is in the pictures...

Proof is in the pictures! Hard work and dedication in the gym and a clean eating plan pays off. Please check out the pictures and vote! I hope these pictures motivate you to continue to make healthy choices and lead a fit lifestyle. Please support me so I can take advantage of this opportunity to spread the word and motivate and inspire others! Thanks!
Face of Fitness: "Vote for your favorite everyday for the Face of FITNESS! "




View full album here.

Workout Fuel and Re-Fuel

In my continued quest to improve my physique I have really been focusing on learning more about nutrition, the most success in my transformation showed me first hand that nutrition is critical to uncovering the muscle definition that I have worked so hard for at the gym. I historically have not had the most adventurous or variable palate but am challenging myself to try new things as the drive to achieve a sculpted physique has overridden my stubbornness to try new foods ( to a degree anyway...).
I have been focusing on pre and post workout nutrition following the principles of Tom Venuto's Holy Grail.
I have created a few new recipes for the meal plan, my new favorite pre/post workout meals:

Protein scramble
1/2 cup old fashioned oats
1/2 cup fat free cottage cheese
1/2 cup egg whites
1/2 scoop whey protein powder
Whisk/mix all ingredients together and scramble 'em up! Filled with complete and easily accessible protein with complex carbs...perfect combination!


Chocolate Berry Protein Smoothie

3/4 cup skim milk

1 scoop Chocolate Mint Whey Protein

1/4 cup frozen raspberries
3/4 cup frozen blueberries
Blend! Try a different combination of berries but this is my favorite. Blend in some ice to thicken shake or if you need it to stay "smoothie" while you work out. Portable and provides protein and carbs for the perfect recovery shake.

Working on more recipes and menu plans. Give these a try and let me know what you think....

Body Weight Training for Moms

Everywhere you look these days, bodyweight training! I've got a new twist on the program!

As Moms (and Dads) we always have some extra body weight laying around...check near the fridge when the doors are open, on the couch Saturday mornings or follow the mud tracks from the front door in the spring....
The benefits of using these "dumbbells" are plenty...

• you already are paying for them (LONG term installment plan)
• they provide progressive resistance (as long as you keep feeding them)
• they incorporate dynamic stabilization into every exercise
• they provide live entertainment throughout the workout

 

Bench Press



Push ups









Crunches and Smiles



 

Squats

   Go chase down your dumbbells and enjoy a body weight workout!    















Eating Chicken Breast Again!

I know what everybody hears about a "bodybuilder's" diet, protein, protein, protein, whey protein and lots of chicken breast. Sound like the potential for a boring menu after awhile. With a little creativity you can vary the menu quite a bit.
Some of my faves:

Chicken tacos

Cut boneless, skinless chicken breast into thin strips, season with your favorite taco seasoning and saute with olive oil until lightly browned. Add tomato sauce, hot sauce and BBQ sauce. Stir to coat all chicken evenly. Simmer on low heat adding water to thin sauce if necessary.

While chicken simmers, prepare toppings: shred lettuce or better yet, spinach, dice tomatoes, peppers, onions etc. as you desire. All veggies: nutrient dense and low calorie. Shred cheeses of your choice but use sparingly as too much cheese quickly adds to calories and fat content of your taco.  Try topping it off with a little Greek yogurt.

Create you masterpiece and enjoy! Tacos area an easy and healthy way to get the family involved in their own healthy meals and accommodate varying taste preferences. Put out all the toppings, hand everybody a shell and let them build their own!

Taco traps: Be careful of sabotaging the healthy taco meal. Consider using Greek yogurt instead of sour cream, or if you must use sour cream keep it to a small 'dolup.' Cheese should also be used sparsely and go with a  low-fat option where you can.

Chicken and Quinoa
Cook quinoa per package instructions. (Add a little chicken base to the boiling water before adding quinoa for a little extra flavor.)
Scoop a serving of cooked quinoa into a bowl. Toss in baked skinless chicken breast cut into strips or small pieces that has been seasoned to your palate. Grab a fork and enjoy.
This is a great meal to prepare ahead. Make a little extra you've got lunch options for the week, put a scoop of cooked quinoa in a bowl with a lid and add chicken or vegetables.
Quinoa is considered a "superfood," providing all 9 essential amino acids....great for building muscles! Also a great source of phytonutrients, antioxidants and fiber.

Hot Chicken Wing Pizza (my favorite!)
Bake skinless chicken breasts, slice into strips and coat strips in chicken wing sauce.
Choose a "crust." Try a whole wheat pita or wrap. Or make homemade whole wheat crust.
Prepare crust, top with tomato sauce and hot sauce mixed for some extra kick (remember the added metabolism boost from the capsacin!)

Next layer...shredded spinach, then shredded cheese (again consider low-fat and watch quantity as this can be a trap). Consider adding a small amount of feta or cottage cheese for a little texture.

Finally top generously with the baked chicken breast strips.
Bake at 400 degrees until cheese is melted and crust lightly browned. Let cool and enjoy!
Pizza traps: the biggest nutrition trap in pizza creating is the cheese. Consider low-fat/part-skim and keep pie coverage sparse as cheese quickly ups the calorie and fat content of the meal.

Headed off to bake me a pizza right now! Which meal are you going to try?