Planning Ahead

Do you find yourself stressed out when it's time for dinner? A lot of stress regarding dinner we bring upon our self because of poor planning. It's important to sit down with your calendar and plan out meals. Not only will planning out meals make your life a little less hectic but it will also save money on your next grocery bill. Planning your meals ahead of time based on your weekly schedule will offer you the convenience of making simple, no fuss meals on a busy night and making a nicer meal on a night you aren't so busy.

This morning as I was planning out my meals for the week, I used my special addition Oxygen Quick & Easy Summer Meals book; this book has many quick recipes for grilling. Once I've made my meal plan, I began putting together a list of grocery items, clipped coupons, and out the door I went. Shopping today is extremely expensive and in our current economy people seem to be living on a tight budget. Some of the local food stores have saving cards, now you can load your savings cards with coupons via each grocery's website. Try this if you are looking for ways to save money on your next grocery bill.

After purchasing my vegetables and necessary items for my meals; I chop, dice, and prepare the vegetables according to each recipe. I place the vegetables in individual zip lock bags and then place all the vegetables for each recipe in a larger freezer size bag labeled for the meal they are designated. A few of the meals are grilled, topped portabella caps, beef stir-fry, and a wild rice salad. Preparing all of the vegetables ahead of time saves time; find a day during the week that you can devote a few hours to preparing lists, grocery shopping, and preparing meals ahead of time. I found this to be very helpful during the school year because my children have several activities after school and my busy school schedule, attending college full-time while helping my Skinny Mom's doesn't allow me to waste time preparing meals each evening.

A healthy family must be prepared and to do this everyone needs to be involved in planning meals. Try to ask your children what type of foods they would like to have for dinner. You can find several Clean recipes for just about any favorite meal. Instead of hitting the fast food chains work on organizing your week. You will notice greater weight loss success and a healthier family.

 

Playground Workout

Playground Workout

As busy moms it's difficult to find time to work out while the kids are around. I have put together an example of a work out I have used. Not only can your kid's play you can get yourself into shape at the same time.

• Wobbles- Cross the wobbles as quickly as you can and be sure to engage your abs.
  
• Negative Chin ups ( 3-5) Hold yourself in the flexed arm hang position for 10 seconds, then you must fight gravity and slowly lower yourself down to the count of five seconds.
  
• Horizontal Chin-ups (3-5) Under the bar, grip the bar wider than shoulder width, pull yourself up to the bar where your chest almost touches the bar, squeezing your lats, then slowly lower and repeat.
  
• Walking Lunges (15) Feet together, take a controlled step forward with one leg,lower hips to the floor bending both legs in 90 degree angle, do not allow back knee to touch the ground and be sure your front knee stays directly above your ankle, Push off with the back leg and come return to the beginning position then repeat with the opposite leg. That completes one rep.
  
• Incline push-ups (10) Use a bench, placing your hands on the bench and feet out for push-up/plank position, hands slightly wider than shoulder width for more chest and closer to the middle line of the body to work your triceps. Lower slowly return to the plank position and repeat.
  
• Run down hill, Bear Crawl up hill, return to bottom – Repeat twice
  
• Reverse Lunge with row (15) Use tension band attached to goal post Loop a resistance band around a sturdy object at chest height and grab the handles with both hands, palms facing each other. Extend your arms straight in front of you and back away until there's no slack. From that position, step back with your right foot and bend both knees to lower into a lunge (A). As you return to standing, quickly pull the handles toward your chest and squeeze your shoulder blades together (B). Return to start. That's one rep.
  
• Hula Hoop (20)
  
• Tricep extensions (10 each arm) Using tension bands Hold the band in both hands at shoulder level with right arm bent so that it's in front of the chest, left arm straight out. Keeping the left arm straight to hold tension on the hand, contract the triceps to straighten the right arm. Return to start and repeat before switching sides.
  

Complete this obstacle course three times and use a stop watch to track your time. Try to improve your time each week.

New Skinny Mom Phat Camp

After many requests from participants to put together a workout class I have decided to do a Skinny Mom Phat Camp. This camp is geared towards busy moms and ladies who are looking to get in shape or just increase their current fitness level. This is for ladies only!

Do you need accountability?

Are you lacking motivation?

Are you just unsure where to begin?

Phat Camp will focus on strength, endurance, skill performance, and flexibility.

 

 

When:
July 12, 2011 – August 6, 2011

Time: Tuesday & Thursday 5:45 a.m. to 6:45 a.m.

    & Saturday- 6:00 a.m. to 7:00 a.m.

Where: Independence Park, Greenwood, IN

    The park is located at Morgantown Road north of Stones Crossing on the west side of Morgantown Road.

What to bring?
Medicine ball, jump rope, yoga mat and a lot of water

Cost:
$ 30.00 for 12 sessions or $ 3.50 each individual session

Interested then email me at jennifer@skinnymomchallenge.com

What are you waiting for email me today!

 

 

 

Dreaming…..The Dream Board

What is a Dream Board?

 

A dream board is whatever is important to you throughout your journey. This board is your inspiration. It motivates you, it's what drives you to succeed; it's your past, your present and your future. Everyone's board is different and that's what sets everyone apart from the rest. Running a marathon or competing in a fitness completion may not be important to some but to others it might be. Remember to be encouraging and don't let the negative people in your life drag you down. Be proud to post your goals and be sure to visit them daily by hanging your board someplace you will be sure to see every day. Don't be ashamed instead embrace the success that you deserve to have and know you will have it if you believe!

While I was doing my board I wanted to incorporate pictures from my past. I mean what I say, "Never forget where you started! Always believe in where you're going!" Without a plan you will get nowhere fast. The positive comments are just a couple I received during my journey as my friends and family watched me lose weight. The Eat-Clean Diet page is from my success story featured on The Eat-Clean Diet website. I shared my story with millions and I want every day people to know that anything is possible. My favorite and most inspiring Bible verse that I still refer to daily is Philippians 4:13, I can do all things through Christ who strengthens me. Inspiration comes from many places and the Bible is one. I have favorite fitness models like Jamie Eason and my all time favorite Nicole Wilkins Lee.

Setting goals is important, writing them down even more important.

I have several goals but a few of my goals are:

• Tighten up them ABS.
  
• Train for a competition
  
• Receive my BS in Nursing and Masters in Dietetics
  
• Help many women reach their goals
  

 

Now it's Your Turn!

Food, Food, What to Eat?

Trying to decide what to eat and what not to eat when changing your lifestyle is difficult for many, I know because when I started I didn't have clue. Eating healthy doesn't have to be difficult and the easiest way to think about it is if it's made by God eat it and if it comes from a factory then stay clear. I know some of you are thinking, "What about my diet drinks, box of cookies, and other comfort foods?" These foods you've grown accustom to butt your body has taken a serious beating from these foods.

Here is an example of easy, healthy, foods that after years of horrible eating people have forgotten. This afternoon as I was thinking of something good to have for lunch I remembered I still had a big salad in the refrigerator. Salads in our house are a must because the kids love them and they are great for quick lunches. How do you make a great salad?

Great Salad;

• Greenleaf salad
  
• Red leaf salad
  
• Baby spinach
  
• Cucumbers
  
• Red, green, and yellow peppers
  
• Mushrooms
  
• Avocados.
  
• Hard boiled eggs
  
• Chicken Breast
  
• Balsamic Vinegar & Olive Oil dressing
  

In our house I typically boil two dozen eggs. Eggs are a great snack and a good source of protein to add to your salads. Eggs help sustain you during the day and it is very important to eat protein along with complex carbohydrates. Consuming eggs actually helps cut calorie intake throughout the day and also helps you lose significantly more body fat. When you grill chicken or any meat the leftovers can be used for salad, soups, or with brown rice. Eating healthy doesn't have to be difficult. Try to remember during your day to eat two servings of fruit, loads of veggies, and lean proteins. Adding a probiotic like yogurt to your daily meal plan is a great way to burn stomach fat.

Green Tea is another source to help your metabolism burn and your body will burn off belly fat. Avoiding diet drinks, artificial sugars, breads, and flours is another positive way to lose the belly fat. Moderation is ok but the problem with sugars is your body craves more. Sugars give you this high and once they wear off then your blood sugar plunges and you find yourself starving so to counter balance that feeling you eat too much and the vicious cycle continues.

15 Super Fat-Burning Foods

 

1. Walnuts
   
2. Ginger
   
3. Oatmeal
   
4. Avocado
   
5. Salmon
   
6. SoyBeans
   
7. Water
   
8. Flaxseeds
   
9. Grapefruit
   
10. Honey
    
11. Peanut Butter
    
12. Eggs
    
13. Chili Pepper Flakes
    
14. Broccoli
    
15. Olive Oil
    

In this list you see good fats; walnuts, avocado, olive oil, peanut butter, flaxseeds, and salmon. Your body needs fats however you need to choose good fats and not the kind that you get from greasy cheese burgers, ice cream or other empty caloric foods. Why not eat foods that are going to help you burn the unwanted fat you are trying to lose?

 

Try to remember when you are shopping or planning your meals simple is good. You don't have to make fancy recipes keep it simple and don't stress yourself out. There are great ideas for simple foods in Muscle Fitness & hers, Oxygen, and Clean Eating Diet magazines.

Happy & Healthy Eating to you!

Goal Setting – Why is it Important?

When I first began my journey I did not have an idea what I was doing. I worked out using the Jillian Michaels 30 Day Shred video and Jillian spoke a little about goals. Once I got my hands on my first Eat Clean book that was it for me. I realized without a plan I was only spinning my wheels.

Why are goals important? Goal setting prevents you from becoming so overwhelmed with what you are trying to accomplish. For example if your goal is to lose 60 pounds and you keep looking at that big number your heart rate quickens, you begin to self-doubt and you finally just give up. Well what if I said instead of looking at the 60 pounds you look at losing one to two pounds per week instead. Now looking at one to two pounds doesn't look so bad right? Your monthly goal would then be to lose an average of 4-6 pounds a month. This is exactly what I did and the reason I was able to accomplish my goal of losing 58 pounds in six months was because I set my mind on weekly goals.

Weekly goals can also include food and beverages. If you are a Diet Coke addict then your goal is instead of having three or four diet cokes a day you go to one or two. Then you drop down to one and eventually you eliminate your Diet Coke habit. Why is it important to get rid of this horrible habit of drinking Diet Coke or Diet anything? Diet drinks contain an ugly sweetener called Sucralose this is also in Splenda. This nasty sugar was developed by a chemist in a lab and it is 600 times sweeter than sugar. Duke University confirmed that sucralose reduces the amount of "good" gut bacteria by 50 percent. Without these good gut juices your body will retain waste causing your gut to fill up with none other than poo. Sorry folks but it has to be said. Sucralose also causes significant weight gain especially in the belly. Sucralose also contains chlorine these manufactured sugars can cause damage to your organs and reproductive functions.

Here is a story from my experience with setting goals. When I decided on my goal I weighed 180 pounds at 5 feet 5 inches tall. My waist measurement was about 38 inches. As you can tell I was carrying a lot of belly fat. My husband told me after I lost my weight that I kind of looked like the Grinch. I had really skinny legs but my belly was very large. Now I can laugh at this but if I would have known that is what he saw I would have been mortified. I shared with my family and friends my goals. I had tried to lose weight before but I never stuck with anything or I would have a "setback" or "too much going on" to even try. I remember telling one of my closest relatives that I wanted to weigh 135 pounds. I was very upset when I was told, "don't set yourself up for an unrealistic goal." This coming from a close family member and I was upset, hurt, angry and most of all more determined than ever. Most people would give up if someone they loved told them they were setting unrealistic goals. I on the other hand used those words as my fuel and kicked my butt into overdrive.

You have to realize that when you first begin your journey you might not have supportive people. Your friends and family the ones you believe will support you all the way might not. This is ok and don't get too upset. Once you start making changes and they see you are really serious or once they begin to notice physical changes in you they may jump on your cheering squad. Again don't be alarmed if they don't. I lost some friends through my journey because I started making changes and I no longer wanted to eat out or drink alcohol. Instead of going out late I was going to bed early so I could get to the gym in the early morning to workout. You will make new friends that have similar goals at a gym or in a fitness class. You will become friends with your instructors or trainers. You will begin to see there is an entirely new life out there for you that you didn't even know existed. Especially if you are very heavy and you have been limited on things you could do because of your weight.

It is important to share your goals with everyone. This way when you are eating out and you decide to eat only a nice big salad or grilled fish minus the baked potato, butter, sour cream, and adult cocktail; your friends or family wont' tempt you too much to join in their bad habits. If you attend a birthday party and pass on the cake don't let people guilt you into eating it if you don't want to because, "it's ok to cheat every now and then". This one was my favorite line. If you haven't learned to control your sugar intake just yet you definitely want to avoid listening to these people, if not you will looked like a starved animal going back for more. These friends or family members will accidently sabotage all the good you have done.

Also remember it is important to set fitness goals. One of my goals was to complete the Mini Marathon and I did. I joined a running group and found a running partner. I never ran a day in my life until the February before my first Mini. Completing a half marathon was an overwhelmingly satisfying accomplishment especially knowing I ran the entire race. The last mile I was running on straight adrenaline. Knock yourself out when setting your fitness goals. Don't let anything stop you.

People who set goals have a greater success rate than those who don't have a plan. I said it before without a plan you are just spinning your wheels. You will become frustrated and you will be more likely to throw in the towel. Remember set daily, weekly, monthly and yearly goals. These little goals will add up and help you reach that ever impending scary goal.

 

Creative Juices in the Kitchen

This evening I was trying to determine what to make for dinner. I was in the mood for some Mexican food but I also know if I eat out the high fat and high sodium is not good for me or my family. Instead I decided to make something at home. I have several friends who always wonder how I make something up and I'm not sure. I think it's because after two years of eating clean I have learned a lot of tricks. Armed with my grocery list here is what I ended up with;

• 1 tsp. Cumin
  
• 1 tsp. Chili Powder
  
• Red pepper (1)
  
• Scallions (1)
  
• Garlic (3 cloves)
  
• Cilantro
  
• Low Sodium Chicken Broth (4 cups)
  
• Reduced Sodium Red Kidney Beans (1 can)
  
• Reduced Sodium Black Beans (1 can)
  
• Large Can of Tomato Sauce
  
• No Sodium Diced Tomato's
  
• Microwave Steamer Sweet Corn
  
• Shrimp- Cooked
  
• 1 tbsp. Olive Oil
  

  
   

  
   

Dice red pepper, scallion, and garlic clove and sauté with 1 tbsp olive oil

Broil shrimp or grill (option cover in your favorite Mexican seasoning)

Mix all ingredients into a large soup pot and bring to a boil. Reduce heat and simmer for about 30 minutes

I'm not sure what to name it. Maybe I will call it Spicy Mexican Shrimp Soup.

This was an awesome slightly spicy treat that the whole family enjoyed!

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