Tomorrow is the start of a new boot camp session. Get registered today and start tomorrow at 5:30 a.m. Don't wait!
Tuesday, June 11, 2013
Today is my oldest sons fourteenth birthday and he’s a mushroom lover like his momma. This morning while he was sleeping I decided to pick up mushrooms and cupcakes (not Paleo). Portabella mushrooms are very filling and they are a great replacement for hamburgers in the summer. Grill them and top them with your favorite items. I threw together this quick lunch with hearty portabella mushrooms in about 15 minutes.
2 Portabella Mushrooms (Stems cut and insides saved)
¼ cup yellow onions
¼ tsp. garlic
2 Tbsp. Hunts No Salt Diced Tomatoes (drained)
1 Tbsp. Coconut Oil
1 Tsp. Grape seed oil
Crushed Red Chili Pepper Flakes
Mrs. Dash Italian Medley
I used our George Foreman grill to make these mushrooms.
Wash mushrooms, cut stems, scrape insides of mushroom and save in a separate dish. Heat skillet on medium and add 1 Tbsp. of Coconut Oil. Mix chopped onions, seasonings, garlic, onions, and tomatoes, sauté all until onions are soft. Use 1 tsp. Grape seed oil with more seasoning and brush both sides with the oil/seasoning mix. Grill about 3-4 minutes or until tender. Top the Portabella mushroom with the sautéed mix and serve.
Time to prepare and Grill: Approx. 15 minutes
Do you have to come from an athletic family or be a former athlete to be fit? The answer is absolutely NOT.
Whether it’s been many years, never or your family is athletic it doesn’t matter because inside of you is an athlete. Its determination, drive, fire, skill and heart that will help you accomplish your goal. The problem is people set their expectations too high in the beginning and then feel like a failure when they can’t stand up to them. Instead of working like you’ve been doing it for years start out at your own reasonable pace. Modify exercises that you can’t do and if you are working against a clock so what if you can’t finish the entire round. It’s more important to try to do a little than to do nothing at all.
|Rich Froning Jr.|
The athlete inside of you will come out but it takes time. We aren’t all Rich Froning Jr. (2x CrossFit Games Champion) or Annie Thorisdottir (CrossFit Winner). These two athletes make training their life and that’s not what you’re trying to accomplish. Instead focus on getting your daily exercise and eating a balanced diet with many fruits, vegetables and lean meats. Those two things are what will keep your muscles working and your body healthy.
Also you don’t have to go to a gym to get a great workout. I know many people that set up small gyms in their garage or a small space in their house. There are many workouts that can be accomplished without equipment or even a minimal amount of equipment. One kettlebell can be used for many exercises. The investment may be $25-$30 until you need a higher weight. A simple jump rope costs $6 and you don’t have to purchase a jump rope you can always fake it. Now that Pinterest is available online you can get a multitude of body weight exercises. Smart phones have apps available for timers and now you have your own at home gym.
Here are a few things to get you started:
- Mark your calendar for exercise days
- Write down everything you eat
- Look for body weight exercises online at places like Pinterest
- Set your goals- Daily, Weekly, Monthly (Without goals you’re less likely to succeed)
- Remember this is YOUR JOURNEY!
Be the athlete you wanted to be!
Monday, June 10, 2013
|Vacation Kettlebell Workout|
This workout is 300 Total Reps in 10 minutes time!
Women 26# kettlebell for less than 129 Pounds of body weight or 35# for 130 and up
Men 53# kettlebell Minimum
If you have mastered the kettlebell this is a great workout for you. The goal is to see how fast you can complete the workout in 10 minutes.
- Push-ups: 25
- 1-Arm Swings: 25R + 25L
- Alternating Leg Raises: 25
- Press: 25R +25L
- Burpees: 25
- Clean: 25R + 25L
- Mountain Climbers: 25
- Snatch: 25R + 25L
If you finish with a lot of time increase your weight the next time you try to complete this workout.
Saturday, June 8, 2013
I’ve come a long way since I began my journey and along the way I made sure I documented my progress. I’m like every other woman out there and I’m extremely critical of myself. It’s very difficult to avoid comparing yourself with others. Often we get so hooked on a body that we want we can’t acknowledge the changes occurring within our own bodies.
How many times have you stood in front of the mirror blowing your stomach out and OVER EXAGGERATING how you look? I know this often occurs during bathing suit shopping! Also how many times have you picked up a magazine and said I want to look like her. The problem is we are ALL built differently. One person may have an athletic build or another tall lean and couldn’t gain more muscle mass if they wanted to. It’s important to stop comparing yourself to others around you because they aren’t you! This isn’t a competition and your only focus should be you!
|Me June 2008 (BEFORE)|
Keeping a photo journal of your progress is very important because once you see in black and white the comparison you’ll be amazed! I know a lot of people who hate to take pictures. Why? Is it because the pictures will tell you the truth? When you lie to yourself and pretend you’re eating okay or you’re exercising really hard. Are you really? Are your pictures showing your progress, if not it’s time to reevaluate your goals.
If you’re seeing changes good for you! Pay attention to the changes occurring and give yourself a pat on the back for your hard work! Remember you didn’t become overweight overnight and progress takes time! Focus on the journey and don’t miss any of it because people will ask you how you did it.
Thursday, June 6, 2013
Today I started out with our boot camp class and if you are familiar with kettlebells then todays workout will be a good one for you. If you’re unfamiliar with kettlebells you can perform the thrusters with dumbbells and complete the 24 portion of the workout.
I’m still working on The Eat Clean Diet eating and Paleo. If you are not familiar with The Eat Clean Diet by Tosca Reno please check it out. This is not a diet it’s a lifestyle of eating clean minus the chemically induced foods our current society eats. I’ve been stricter with my eating and eliminating restaurant eating has helped. I’ve also cut back on oatmeal and eliminated bread. Although I do love oatmeal and bread is okay but they make me look bloated. I’m also avoiding fruit after lunch and I’m being very strict about my fish oil. Try not to forget food timing and drinking plenty of water. Many times overeating is caused by dehydration or long periods of time between each meal. If you’re a grazer while making dinner or you find yourself starving then you are not eating during the day or your meals are too far apart. I learned food timing by setting an alarm on my phone for every three hours from the last time I sat down to eat. I conditioned my mind and now I don’t need the alarm. This is much like our kids; once they are out of school in the summer they are still hungry around the same time as their school lunch period.
· Lean Hamburgers 96/4
· Chili Pepper Flakes
· Mrs. Dash Italian Seasoning (No Salt)
· Sliced Avocado
· Sliced Onions
· Sliced Roma Tomatoes
· No Condiments (Paleo)
· Corn – Kids
· Asparagus- Mom
I really love the summer because making food on the grill is very quick and it keeps the kitchen from getting messy. Less is more! This is especially helpful for busy moms.
If you have topics you would like discuss let me know!
Tuesday, June 4, 2013
During the spring semester of school I found myself overwhelmed by my Anatomy/Physiology class. If you're a student or a mother and a student I'm sure you can relate. My meals and planning was less than great. I realized I wasn’t being consistent with my vitamins and I wasn’t being consistent with my meal planning. Now that school is out I’m focusing on being prepared for Fall semester and organizing myself, because 16 credit hours may be the death of me. Especially advanced physiology!
I started rereading my The Eat Clean Diet books and now I’m working on some Paleo eating as well. I’m not planning on going crazy with Paleo but I do plan to stick with vegetables and lean meats and avoid the chemical shit storm foods. I’m not a huge carnivore; I don’t like bacon that well and with high cholesterol in my family it’s really important for me to watch the fats. I’ve tried a few simple meals and I’m finding that less is more. What do I mean? Keep the ingredients at a minimal. At breakfast I baked a very small sweet potato and mashed it, added 4 egg whites scrambled with spinach leafs wilted in grape seed oil. (Grape seed oil, Paleo recommended) I did add some seasonings; red chili pepper flakes and onion powder. Dinner was another easy meal and my kids love Sobu noodles (wheat noodles) so I made them separately. I made stir-fry with chicken, bok choy, spinach, yellow onion, asparagus, squash, ginger and red chili pepper seasoning. Since soy sauce is off the Paleo menu I skipped that and let my kids add it later. I did pretty well.
|Breakfast, Eggs & Sweet Potato Scramble|
Don’t get me wrong I’m still working on getting 100% back on track and I did have two beers which of course aren’t on either eating plan! But I was cheering for our Pacers so I will say I had a 95% day! Don’t get discouraged when you start your journey and you have a slip up. It’s not the end of the world and don’t throw everything out the window because you make one bad choice. Write you’re your meals or take photos and keep going. If you document what you’re eating you will be more aware and have a better success rate.
Keep it up and keep going! It’s your journey and nobody else can stop you!
Monday, June 3, 2013
Registration is open now and ALL participants must pre-register before boot camp begins. I need a head count and payments can be made here on the website through PayPal. If you prefer not to use PayPal please contact me via email or cell to make arrangements. If you are a current boot camp participant you can pay during your boot camp session. Also if you are new and haven't attended a boot camp you may do (2) drop in classes during our current session. The cost is $6.00 each class. Our current boot camp runs until Thursday, June 13. (Class Date: June 4,6,8,11, & 13) I will be on vacation from June 14-June 23 and we will begin June 25!
Please contact me with any additional questions. Thanks and have a great week!