Guest Blogging at My Pixie Blog

One of my dearest friends has so kindly offered her lovely corner of the internet to me today. I am so blessed to have Charlotte in my life, and grateful for the opportunity to guest post at My Pixie Blog. Charlotte so eloquently and honestly examines the ups and downs of navigating love and relationships, enriches us with her tales of dog fostering, and makes us feel less alone with her honestly about being a 30-something woman in this day and age. I love her to pieces, and am eternally grateful for her ongoing support and our beautiful friendship. Please follow her blog, like her on Facebook, and follow her on Twitter.

Chicken Cacciatore

A healthy twist on a traditional comfort food.

Ingredients:

4 thin-sliced boneless, skinless chicken breast cutlets

1 large onion, thinly sliced
2 medium zucchinis, sliced in 1/4-inch slices
1 large can of Trader Joe's diced tomatoes
2 tbsp extra virgin olive oil
Salt & pepper to taste

Directions:

Heat olive oil in a large pan over medium heat
Add zucchini slices, cook for 3-4 mins
Add onion slices, cooking until onions and zucchini start to soften
Add entire can of diced tomatoes, and mix thoroughly
After about 5-7 mins, "bury" chicken cutlets beneath tomato mixture
Cover pan, and allow chicken to cook 3-4 mins
Turn over chicken cutlets, cover, and cook another 3-4 mins

Serving size: 1 cutlet topped with generous portion of tomatoes, onions, zucchini

Tip: Vegetarians can use the tomato, onion, and zucchini as a sauce with pasta or spaghetti squash

Workout of the Week: Killer Core

Summer may not seem like it's right around the corner, but before you know it, you'll be seeing promises of "bikini abs in 4 weeks!" Though we all want a flat tummy, there are far more important reasons to have a strong core. Good posture, spinal support, hip strength, and low back strength are critical to healthy living and healthy aging.

Do each exercise for 30 to 60 seconds, completing at least 2 circuits.

Plank: lying on your stomach (use a mat or a soft surface), come up to rest on your forearms and toes. Make sure your elbows are directly under your shoulders, your back is level (squeeze your abs and butt), and you're on your toes. Hold the position.

Plank position

Mountain climbers: In push up position, alternate drawing your knees up to your chest. You can do these slowly, or faster for a cardio element.

Russian twist: Sit upright, with knees bent and toes pointed up (your feet are resting on your heels). Keeping your back straight and chest up, rotate side to side, tapping an 8-lb medicine ball or weight on the floor next to your hip. To make this more advanced, lean back a bit and balance on your sit bones, feet off the floor, and twist.

Plank walkup: Return to plank position (on your forearms), and alternate coming up onto your hands to pushup position (on your palms).

Pushup position

Spiderman crunch: In pushup position, bend your right knee and bring it up toward your right elbow. Alternate sides, drawing the knee as close to the elbow as you can.

Tip: If you need a break, rest, count to 3, and go back into the exercise, but complete the allotted time! This will allow you to see your progress. If you take less breaks in the 30 seconds each time, it shows you're getting stronger!

Two-Bean Turkey Chili

With cooler weather upon us, we tend to crave heavier, warmer food. This turkey chili is rich in comfort, but low in fat and calories!

Ingredients:

1 lb ground turkey
1 medium onion diced
1 15-oz can diced tomatoes
1 15-oz can tomato sauce
1 15-oz can dark red kidney beans drained
1 15-oz can pinto beans drained
2 tbsp extra virgin olive oil

Directions:

In a large sauce pan or shallow pot, heat the oil
Add diced onion, cooking until almost translucent
Add ground turkey
When turkey is cooked through, add diced tomatoes, tomato sauce, and beans
Stir ingredients, and season as desired with cumin, chili powder, and black pepper
Reduce heat to simmer for 60 - 90 mins, stirring occasionally.

Serving size: 1 cup

Tip: You can use any beans you like, or reduce to one can of beans for a thinner chili

Workout of the Week: Tabata

Tabata training is high intensity interval training using either one or a variety of cardio movements. Get an awesome cardio workout using tabata, especially when you're short on time. Just 20-30 minutes will blast plenty of calories and fat!
 
To create your tabata workout, you'll need a timer or a stopwatch.
Use 60-second intervals: 40 seconds of work, 20 seconds of rest.

Circuit 1: 10 rounds: Jump rope
Circuit 2: 10 rounds: Burpees
Circuit 3: 10 rounds: jumping jacks

*Tip: You can mix and match, alternate, or use just one movement. Choose your favorite or most challenging exercises to increase difficulty.

Variety: The Key to Staying Motivated

Staying on track with your fitness goals can be tricky. Although there are a variety of life ingredients that can distract you, one of the most toxic is boredom. Boredom gives way to skipping redundant workouts, cheating on redundant meals, and falling out of the good habits you've been working to create. Insure your motivation and dedication by changing up these elements:

• Goals: You shouldn't just think about your big-picture, end goal. You also need to think about the milestones in between. If your end-goal is to lose 20 lbs, set a goal to the first five, and make sure it's realistic. Don't set a goal to lose 5 lbs in a week. It's not realistic or healthy. You should also set goals beyond weight loss. Set goals for strength and fitness, too. For example: hold a plank for 1 minute; run a mile without stopping. 

          My current fitness goal: To do an unassisted body weight pull up.

• Workouts: Taking the same classes, using the same equipment, or following the same program day after day has various negative effects on your progress. First, it gets boring. Second, your body gets used to it and you get fewer results for your efforts. Changing up what you're doing and how you're doing it is critical. Change things up every 3 to 4 weeks. There should be some constants in your workout to track your progress, but where you can change things, you should. Do different types of cardio, try new/different exercises, mix and match them... the more muscle confusion, the more results!

          My variety in workouts: Mixing up the cardio exercises in my tabata workouts.

• Food choices: Eating the same things day after day is a sure way to find yourself cuddled up on the couch with a bag of chips. Find new and different recipes, try foods you've never eaten before, and eat seasonally. Fruits and vegetables that are in season tend to be more flavorful. Don't be afraid to eat something new. The worst thing that could happen is you don't like it. Have fun and be creative with your healthy diet. 

          My favorite seasonal food: Spaghetti squash.

• Music: As silly as this may seem, your playlist could actually be holding you back. It can become as routine as that class you've been taking for 2 months. If music is what gets you going, make up several different playlists for different activities. For high-energy cardio, choose songs that really make you want to dance or move. For weight training, choose songs that inspire you to work hard. Seek out new music, ask friends for suggestions, and keep your playlist as fresh as your workout.

          My mixed playlists: Dance/pop music for cardio, hard rock/metal for weight training.

• Partners: Find friends or relatives who have similar goals to yours. Plan to workout together on some days, while on others enjoy the time alone. Having a partner exponentially increases your change for success. You motivate and encourage each other, and you bring different ideas to your short- and long-term plans. 

          My favorite buddy workout: Legs and core with my trainer. 

 

Three-Bean Salad

Another super easy, super quick recipe perfect for grab-n-go living. Beans are a great source of fiber, protein, and healthy carbs. Eat this as a side, add it to some baby spinach for a great salad, or serve it with wheat crackers as a snack.

Ingredients:

1 16-oz can of chick peas
1 16-oz can of black beans
1 16-oz can of red kidney beans
1/2 red onion
2 cups fat-free balsamic vinaigrette
sea salt (to taste)

Directions:

Rinse and drain the beans in a strainer and mix into a large bowl or container
Finely chop the onion and add it to the beans
Add dressing, and mix thoroughly
Add salt to taste

Serving size: 1 cup

Tip: You can use any 3 beans for this recipe, as well as dry beans!

Overcoming Cravings

Cravings can be one of the most powerful adversaries against weight loss and healthy eating. They can strike mid-day as your energy levels drop, in the evening when you're winding down, or during times of stress. They can disrupt your day, your concentration, and "undo" your entire day of "being good". In order to beat your cravings for sweets or salty treats, you need to understand where those cravings come from.

In the past, our bodies would respond to a lack in a specific nutrient via cravings. It is the body's alarm system that something is low or lacking. But in our modern-day society, we have access to all the essential nutrients our body needs, particularly with foods being enriched and fortified, and access to vitamins. Therefore, your cravings are likely behavioral or psychological (but if you crave healthy foods, such as spinach or bananas, eat them!). Rather than looking for "healthy" ways to satisfy bad food cravings, you can put an end to them altogether.

Eating balanced, nutrient-dense meals and snacks throughout the day will keep you nourished and satisfied. If you're not eating enough throughout the day, you'll find yourself hungry, particularly in the evening, which leads to craving and overeating. You're so hungry, you're thinking about something unhealthy and indulgent. The first step toward healthy eating is a complete, well-balanced breakfast, followed by a meal or snack every 3-4 hours. A good pattern to follow is the 6-9-12-3-6 model: 6am breakfast, 9am snack, 12pm lunch, 3pm snack, 6pm dinner.

When your body has everything it needs, it is likely your cravings are coming from another place: your imagination. According to a 2010 study by The Association for Psychological Science, "mental imagery may be a key component of food cravings — when people crave a specific food, they have vivid images of that food....As we are imagining a specific food, much of our brain power is focused on that food, and we have a hard time with other tasks." We can see this in food advertising, which shows vivid, appealing images of food that can trigger your cravings.

Conversely, have you ever noticed when you're fully engaged in a task or a project you "forget to eat"? Cravings tend to strike when we are bored or dissatisfied with whatever activity we are engaged in. We look to food for entertainment, comfort, and joy. Finding something else to do or focus on can make these craving disappear. Pick up a book, go for a walk, or tend to a task on your "to do" list. You'll find the distraction/disruption of the craving will make it disappear.

Are you simply used to settling down in front of the tv with popcorn? When you find yourself wishing for chocolate or chips, ask yourself if you're actually hungry. Old, bad habits need to be replaced with new, good habits. DVR your television programs and do something else in the evenings. Read, craft, meditate, stretch, or call a friend.Train your brain to not expect that evening snack. If you share this struggle with a friend, make a no-snack pact! Keep a calendar, and set a goal. If you can go x number of days without indulging in unhealthy snacks, treat yourselves to something (non-food related!): a mani/pedi day, a movie, etc. Work toward a goal and reward it when you meet it.

Being mindful of your food behaviors and creating new habits is the most effective, long-term tool against junk food cravings. It also doesn't hurt to see your pants fit a little better when you trade chocolate for a nice chat!

Workout of the Week: Build-A-Booty

Whether you have a big butt, flat butt, or no butt at all, these awesome exercises will perk, tighten, and strengthen your backside! 

30 jumping jacks
20 lunges
10 squats
10 plie squats
20 side lunges

20 glute kickbacks
15 short bridges
10 side leg circles
20 glue kickbacks
15 squats
10 plie squats
20 jumping jacks

Tip: Adding weight to squats, lunges, and bridges will increase the intensity and effectiveness of this workout!

Exercise Disguised as Family Fun

Parents often cite a lack of time as one of the reasons they can't work out. They have kids who need attention, or they feel guilty taking time for themselves when the demands of life already keep them away from their quality kid time. But there's ways to get moving while spending family time. Here are 5 suggestions to burn some calories while making great memories.

1. Tag! You're it!: Tag is a great game for kids of most ages. Chasing each other around the yard or a park is actually interval training in disguise. The stop and start bursts of cardio is a great way to blast some fat. Playing tag for 60 minutes can burn 300-350 calories.
2. Go digital: For older kids who think tag is lame, there are dozens of exercise games for your video game consoles. Boxing, UFC, and customizable workouts are available for virtually all game systems, and many offer competitive play. Cardio boxing can burn more than 500 calories in 60 minutes!
3. Just dance: Although there are dancing games available, you don't need a video game console for this fun activity. Put on upbeat, fun music and just dance! Make playlists together, make up a dance routine, or put on a show. Dancing for an hour can burn 300 calories. 
4. A hop, skip, and a jump: Jump rope and hopscotch may be old-fashioned, but kids love to jump, and lucky for you, these activities are plyometrics in disguise. Plyometric exercises ask the muscles to expand and then contract "explosively", exerting maximum force in a short time. Even if you jump rope slowly, you can burn more than 500 calories in one hour. To make this type of activity more appealing to older kids, draw a 12-box grid on the ground with chalk (or on the floor with masking tape for indoor play), and number the boxes. Take turns calling out numbers that the "jumper" has to jump to. Challenge yourself by jumping on one leg, rapid number calling, or instituting a "no edges" rule.
5. Put me in, coach: If your kids play sports, ask them to teach you/coach you on what they are learning during practices and games. Have them put you through the same drills and routines they do with their coaches. It'll engage their memory, improve their performance, and get you sweating. Depending on the activity and intensity, you can burn anywhere from 200 to 500 calories in an hour. Even an hour-long game of catch will get you a 150-calorie burn.

In Defense of Maria Kang: An Open Letter to American Women

Dear Women of America:

There has been tremendous backlash against Maria Kang, a fitness enthusiast who has come under harsh criticism for her Facebook profile page, which showcases her body and asks "What's your excuse?" I saw this story on Good Morning America today and I was truly appalled at the report. Women, particularly mothers, across the country are calling her a bully, and saying Ms. Kang is exactly the reason we have poor body image. While Ms. Kang has issued an apology (which she shouldn't have had to do in the first place), it is my intention to bring about a discussion and talk about the real problem we face when it comes to body image.

I understand your anger. I understand your frustration at being bombarded with images of "perfection", the media constantly feeding us the message that thin is the only way to be beautiful, and that if you aren't a size 2, you are not up to standard. I understand the vicious cycle we find ourselves in, scrutinizing our own bodies the way gossip columns and rag mags scrutinize celebrities. "Is that a baby bump or some belly fat?" "Worst Beach Bodies of 2013!" It's disgusting and frustrating. But there's a difference here.

Ms. Kang's physique is healthy and strong. She is not rail-thin, she doesn't have bones protruding from her skin. She is a fitness enthusiast, and she is joining in the fight against obesity and ill health that is plaguing our nation. We no longer have time to think about the superficiality of all of this. We are a nation dying from obesity and obesity-related illness. Ms. Kang's own mother suffered because of her weight, and she doesn't want her boys to go through that. She wants to be fit and healthy for her children. Don't you? Don't you want to live a long, healthy life and watch your children grow?

Her rhetorical question, "What's your excuse?" brought about your rage. But is it because she's a bully, or because she's right? Maybe you already know you're not living the healthiest lifestyle you can. How can you justify lashing out at a woman who is promoting healthy living? As long as someone looks the way we want her to, she can send that message, but if she's too fit, she's attacking us? Why can't we, as women, unite and support this message? She's not saying she is the standard. She works toward her own standards. You can do the same. You can decide where you want to be, and it doesn't have to look exactly like her. But it should be the best version of you that can ever exist, and the only thing standing in the way of that is you. You're angry because she's right, not because she's mean.

As the women of this country, we have to start fighting the right fights against negative body image, sexuality, and role models. I would rather the young women in my life look up to someone like Maria Kang before someone like Miley Cyrus, Lindsey Lohan, or Rhianna who send terrible images about body type, lifestyle, and sexuality. We should celebrate women who work hard to be leaders in healthy living. We should be working toward teaching our children to be active, fit, and healthy. Get over your insecurities about how you look. Maria Kang isn't calling you fat or lazy. You already feel that way about yourself. Either you want to fix it or you don't. If you don't want to fix it, you shouldn't care about her in the first place. But if you do, then we're right back to the beginning...

What's your excuse?

Sincerely,
A woman whose life has been enriched through fitness

Omlete-on-the-Go

One of the most common pitfalls in weight loss and fitness is skipping breakfast. Mornings suck. They are hectic and it's hard enough to get out of the house on time without having to worry about breakfast. But if you have an extra 2 minutes*, you can make these yummy little treats ahead of time and eat them on the go. You'll have breakfast for the whole week!

Ingredients:

12 eggs (or the equivalent in egg substitute)
1 pepper, chopped
1 onion, chopped
1 cup chopped mushrooms


Pre-heat oven to 350 degrees
Spray each cup of a muffin tin with olive oil spray
Beat the eggs
Add the chopped vegetables to the eggs
Evenly divide the mixture into the 12 muffin cups
Bake at 350 degrees for 15-20 mins, or until a toothpick test comes out clean and dry

Serving: 2 mini-omletes

Tip: To have some variety, divide the eggs in half, and scramble 6 with peppers, onions, and mushrooms, and the other 6 with 3 different vegetables, such as spinach, zucchini, and yellow squash.

*Reheat in the microwave for 30 to 45 seconds

Success Does Not Come From Fads and Tricks: the R.E.A.L Solution

We are constantly bombarded with advertisements, reports, and articles that promise "fast results" when it comes to weight loss. Millions of dollars are spent each year on books, DVDs, pills, and gadgets, and inevitably, the same thing happens: the weight comes back. Sometimes it brings a few extra friends. This creates frustration and guilt. We get angry. We quit. Sometimes it leads to obsession. There is only one way to get out of the vicious cycle of gain and lose.

You've got the first tool you need: desire to lose the weight. If you didn't want it, you wouldn't be compelled to try the fads and tricks. In fact, you want so badly to lose the weight, which is what these companies count on to sell you their products. But the desire is not enough; it needs a partner. Desperation leads us to rash decisions, so we need something to even it out: the R.E.A.L. Approach.

Resolve is defined as: to decide firmly on a course of action. The course of action is not to pop a pill or eat nothing but celery and grapefruit for a week. You must firmly decide on making healthy, lasting changes. This is a long-term change that leads to long-term results. Do you want to keep the weight off for a few months, or for the rest of your life?

Educate yourself on the healthy habits, nutrition, and exercise that work for you. Work with your doctor, a nutritionist, or a fitness professional to find out what is most conducive to your body and your goals. There is no blanket formula, and we are not all the same in our response to food and exercise. More and more research is showing that genetics have a tremendous impact on our metabolic processes. Some people struggle with sugar addiction, while others get the evening snack bug. Learn what does and doesn't work for you.

Accept the idea that This. Is. Work. You get up and go to work every day. You are dedicated and committed to your job, to your family, to your education. To earn a degree, you work for years. To earn a promotion, you work overtime, go above and beyond your duties. You must commit to your health in the same way. Cheating and taking short cuts never turns out well in life. It doesn't work here, either.

Love yourself. As cheesy as this sounds, tackling these types of changes from a place of guilt or shame only leads to criticism and failure. Do this because you love yourself enough to be healthy. You love your family and friends enough to take care of yourself and ensure you'll be around for a long time. Treat yourself with the same care as the people and things you love.

There are no shortcuts, there are no miracle pills, and exercise can't come in a bottle. You have all the tools within you to push past the cycle. You can change. You can succeed. You can thrive.

Workout of the Week: Total Body Burn

This workout combines cardio and strength moves to burn fat and calories like nobody's business. Do the circuit 2-4 times for best results.

30 jumping jacks
5 pushups
25 high knees
7 burpees
10 crunches
7 squats
5 pushups
10 crunches
5 pushups
7 squats
30 jumping jacks
1-minute wall sit
5 pushups
25 high knees

Want even more of a challenge? Do this tabata-style: 30 seconds of the exercise with 10 seconds rest in between each move!

Nana's Light and Healthy Chicken Soup

As fall and winter approach, it's easy to turn to warm, rich comfort foods. But this recipe is loaded with veggies, lean white meat, and lots of comfort without the fat.

2 quarts water
2 split chicken breasts (on the bone)
1 large yellow onion
12 baby carrots
5 stalks of celery
4 packets of powdered chicken broth

place chicken breasts and water into a large pot and start a boil
finely chop all the vegetables and add to the water
when water is at a boil, add contents of chicken broth packets and stir thoroughly
bring heat to a simmer
partially cover the pot (allow for a bit of ventilation)
simmer for 2-3 hours

remove split breasts from soup with long fork
remove and discard skin
pull chicken off the bone into shreds
return meat to pot

If desired, prepare pearl barely, brown rice, or noodles separately and add 1/2 cup to serving

serving size: 2 cups

Workout of the Week: Super Sexy Shoulders

Do these exercises as a circuit 3 times, or in individual sets for smokin' hot shoulders!

15 reps each of:

Overhead press: Hold weights at 90 degrees, with palms facing out, and your elbows bent. Push the weights straight up and over your head.

overhead press

Front raise: Arms straight, palms face your lap. Raise dumbells in front to shoulder height.

front raise

Lateral raise: Arms straight at your sides, palms face your hips. Raise dumbells to the side to shoulder height.

lateral raise

High pull: Arms straight, palms face your lap. Pull weights straight up, close to the body, with elbows out.

high pull

Y-raise: Arms straight, palms face your lap. Keeping arms straight, raise dumbells straight out and up to form a Y-with your arms.

Y-raise

Always Have a Plan

We often lose motivation and self-control when left to make spur-of-the-moment decisions about food or exercise. Being unprepared can lead us to poor food choices or skipping our workout to try to accommodate the last-minute scramble. But with a little effort and planning, avoiding these pitfalls is easy.

Planning Your Meals
If you have the same routine every day, this is even easier than if your schedule fluctuates. Either way, you know you have to eat, but knowing what you're going to eat will make it easy to avoid ordering pizza when you're in a jam.

• Create a food plan for each day, and have the in-between snacks on-hand. Be creative with your choices so you don't feel as though you're eating the same things over and over again. So, for example, plan to have cereal or oatmeal 3-4 days and eggs 3-4 days. If time permits, use different veggies in your eggs to create a different omelette. 
• Food shop according to your meal plan. Buy only the foods listed on your weekly meal plan. This will help you avoid impulse buys. And it's a great help if you're keeping to a budget!
• Make as much food in advance as you can. Having the food pre-made is a time saver, and will guard against ordering out if it's a late or busy night. Chicken can be grilled, greens can be washed, mixed, and divided, and veggies can be steamed all in advance. I like to make food for the week on Saturdays or Sundays so I just have to throw some in a container and go. Seek out healthy recipes that will keep for a week or can be easily frozen, such as soups.

Planning Your Workouts

• Determine how many days you need to work out. Anywhere from three to five days is recommended. Twice isn't quite enough, and every day can be too demanding to maintain. 
• Keep a workout calendar. If you know which days you need to work out, it won't be a last-minute decision. Know you have a dentist appointment on Thursday? Make sure the gym is on your to-do list on Tuesday or Wednesday.  
• Don't choose your most hectic days to work out. Some days are just too busy to get to the gym, so don't plan to go on those days. Choose the days you know you can definitely work out. 
• Don't choose unrealistic times to work out. Highest energy times vary for most people. Some people love starting their day with their workout, while others need the stress release of an evening workout. Plan to workout at the time that works best for your mind and body. Unless you truly have no choice, don't plan to be there at 5am if you aren't a morning person. 
• Plan a different workout for each day. Just as you don't want to eat the same thing every single day, you don't want to do the same workout every day. If your gym offers classes, try them. Can you definitely make the Wednesday night yoga class? Put it on the calendar. Monday might be a great night for cardio, and Saturday morning might be your strength-training day. Mix it up and make it fun! 

Variety and planning will help you reach and exceed your health and fitness goals. Share some of your favorite workouts and/or healthy recipes in the comments field below.

Avoiding Weekend Pitfalls: The 80/20 Rule and Other Tips

"I am so good all week, but then the weekend comes, and I blow it."

We've all been here, wanting to enjoy ourselves with our friends. Not wanting to be the "lame" one who orders a salad and water. We've seen tips on things like "only eat half" or "ask for a doggie bag right away." These make us feel just as lame as ordering a salad. But there's good news: you can enjoy yourself worry-free. It all depends on your efforts the rest of the week.

• Employ the 80/20 rule: The 80/20 rule says your food and fitness routine is spot-on 80 percent of the time. So if you're working out 5-6 days/week, and you're eating the way you should, one meal on one day won't do any damage. But a whole day of "cheating" will quickly unravel your good habits and determination.
• Peep the menu before going out: If you'd still rather stay on track (go you!), check out the menu online before going to the restaurant. Most places have their menu online and often include nutrition information. You can make a better choice before going, which will help you avoid ordering something terrible, or will allow you to enjoy a shared appetizer or dessert with less guilt. 
• Learn the buzzwords: If you're not sure an item is healthy, look for words such as grilled, broiled, and blackened. Things that are in cream or butter sauces (that includes dressings!) tend to be very high in fat, so look for items topped with things like chutney, veggies, or vinaigrette. Fried is always a no-no, even if it's a healthy item, or if the claim is "lightly" fried. Fried is fried. 
• Share dishes: Chances are, your friends are well-aware of your goals, and they may even have the same ones. Ordering a few items to share allows you to feel that sense of indulgence, but you'll eat less. If you have the same goals in mind, you might even order healthier options to share!
• Plan other activities besides dinner: Getting together for dinner or drinks is easy, and, naturally, fun. But if you and your friends put your minds to it, you could find a variety of other activities to do together. Go dancing, but skip the dinner, for example. It's more economical, and you'll get the full benefits of a night on the dance floor. Bowling, roller skating, and other activities are a blast,create great memories, and make it much easier for you to stay on track with your fitness and weight loss goals.

Workout of the Week: Fit in 50

A great workout to get the metabolism revving to incinerate fat!

1-minute jump rope
50 squats
45 crunches
40 pushups (modify if necessary)
35 kettle bell (or dumbbell) swings
1-minute jump rope

30 squats
25 crunches
20 pushups
15 kettle bell (or dumbbell) swings
10 squats
1-minute jump rope

Quinoa Breakfast

Prep Time: 5 minutes

Cooking Time: 25 minutes

Serves 4

 Ingredients:
3 cups water                                               1/4 cup raisins
1 cup quinoa                                              1/4 cup almonds
1/4 cup diced squash                                  1/4 cup sesame seeds
1/4 cup thinly sliced carrot rounds               1/4 cup soy or nut milk

Directions:

    Using a fine mesh strainer, rinse quinoa with cool water until the water runs clear.
    Bring 3 cups of water to a boil.
    Add quinoa to boiling water.
    Reduce heat to a light boil and simmer 20 minutes.
    Halfway through cooking, add squash, carrots, raisins, almonds, sesame seeds.
    Remove from heat and add soy or nut milk.

Why I Am a Fitness Professional

Since puberty, I have always had a minor battle with my weight. Always bordering on the side of "thick", I gained and lost the same 10-20 pounds for years. I joined countless gyms, tried countless diets, and never stuck with anything long-term. I continued to gain and lose the same weight over and over, only I gained a lot faster than I lost.

In 2009, my world crashed down. My family was devastated by a tragic loss, my marriage was beyond repair, and I was in severe financial crisis. I gained another 30 lbs. On the morning of my brother's wake, I couldn't button my black pants. The button wouldn't even get CLOSE to the button hole. No amount of sucking in would do it, and on this particular day, being able to breathe was paramount. I drove to a nearby clothing store and bought the biggest pants I'd ever owned.

After I found my way back home, and started putting the pieces of my new life together, I decided to get serious about my health. The loss of our eldest sibling at such a young age made every moment going forward seem critical. I would not have a forever. None of us do. The youngest of our siblings has been a fitness professional for more than a decade, and so, I sought his advice.

He put together a workout plan for me based on my goals and the amount of time I wanted to spend in the gym. He made it simple to follow, and it was fun. It was something I was able to modify on my own as needed. Then I reconnected with an old friend who convinced me to train for a half marathon. In my new-found urge to improve my life, I embraced it. And I ran the More Marathon for Women in April 2010. I ran 13.1 miles in 2:20. I'd never run a day in my life before that. I got my body weight down more than 30 pounds, had muscles I'd never seen before, and felt stronger and more spectacular than ever before.

Then I began working with a personal trainer twice a week. My trainer pushed me past my doubts, showed me my limits were far higher than I thought, and that my body can do things well beyond my expectations. During that time, I lost my job. Tearful and anxious, I went to our session, told my trainer what was happening, and she said, "Why don't you do this?" She convinced me the idea I'd been tossing around for some time was a good one--that I was the right kind of person to be a trainer. I began the certification process, and here I am.

I am a trainer because fitness is the reason I have the quality of life I do today. Investing in my health in a serious way and for the right reasons changed everything for me. It made me a stronger, healthier, more confident, happier person--who happened to be thin and in good shape. "Getting thin" doesn't usually last. "Changing my life" makes all the difference.   Learning this was poignant for me, and it's something I want to pay forward to my clients.

You Are Not a Number

I shared with you how my fitness journey began. One lesson in particular I learned the hard way: Don't get caught up in the numbers.

When I started my fitness journey, I rarely got on the scale. I just worked at it. I saw progress in my clothing. My jeans got bigger. I got to the point where my dress pants (a size 8) were just too big. So, I go shopping at my favorite store, and I grab the 6, because they are likely the right size. But, just for shits and giggles, grabbed the 4 also.

They fit.

REALLY? 

I take them off to check the tag. Maybe they were mismarked.

Size 4. Taille 4.

Confirmed in TWO languages!  I squeeee’d! I text all my girlfriends, my mother, my sister. I did a little dance. I wanted to wear the pants out of the dressing room, and run up to everyone, saying, “Know what these are? A FOUR!” and then wiggle my behind and flail my arms.

I perceived this as a moment of triumph.

Fast forward 8 or so months. I had, very slowly, put back on somewhere between 10 and 15 lbs. I did battle with these pounds. I grew frustrated that I’d grown out of my fancy 4s. I got on the scale, and found I’d crossed the “never again” number. And I passed it by 3.5 lbs. It enraged me. Threw me into a tailspin. I had an even harder time getting control of my habits after that.

Then I came to an astounding revelation: Prior to the size 4 party in the dressing room, all I knew was that I loved the way I looked. I loved the way I felt. I loved my progress. I was proud. I was strong. I was amazing. I had no idea what size I was, and I didn’t care, because look at me!!!

Once “size 4” was added into the equation, that became the standard. The rule. I wasn’t going to deviate. Now I wanted my jeans and my skirts to have a 4 on them, too. FOURS FOR EVERYONE! The further away I got from that 4, the more I beat myself up. My mindset went from pride to poison. I’m failing. I’m gaining. Stop it. The pants. They’ll fit in two weeks. It's only 5 lbs right now. Work hard. Eat perfect. Run harder. Lift heavier. It's 8 lbs now...Whatever. Forget it. It's never gonna happen again.


Everything I ate that was “bad” made me feel guilty. I spiraled. Size 4. So far away. I’ll never get there again. Whatever, fuck it, I’ll just get fat again. But I refused to buy bigger pants because that was the ultimate failure, the sign that I’d lost. Another friend told me she had everything from 8s to 0s in her jean collection. That idea literally made me panic. NO. I AM A FOUR.

I let someone else’s standards dictate how I perceived myself. I took a 10-lb weight gain and turned it into a crisis because I became obsessed with a number on a pair of pants, which, ridiculously enough, is not even a universal number. Every single women’s clothing store sizes their clothing differently. I’m still a 4 in another store (and probably a 10 in another store), which should have set my mind at ease. But it wasn’t those pants. THOSE pants are a 4.

These are not my standards. They shouldn’t be what set the bar. The goal shouldn’t be to get back to that number, but to that mindset prior to 4’s entrance. I felt spectacular. I looked the best I’d ever looked. That needs to be the goal. The standard. None of the numbers should matter. It has to be ok to have a range of sizes in the closet. As long as it fits well and looks good, who cares? I’d lost 30 and kept it off for a long time. I can lose 10 again. Or maybe not. Maybe I’ll just work on getting to a point where I want to run up to everyone in the store, while I’m buying pants, wiggle my behind, and say “I have no idea how much I weigh, and I look AWESOME in whatever size these are!”

How do you feel about your goals? Do you fall into these traps? Let's talk about it!

© Mingwei | Dreamstime Stock Photos & Stock Free Images