Exercise your mind and body

Posts tagged ‘Fitness’

Carb Cycling 2016 💜😊


extreme transformation cover

Hello all,

Sorry I’ve been away from my blog but life as I know it has taken over all of my time, but luckily with the holiday break here I’ve found some free time in between all the hub bub of entertaining weekend guest, kids parties, shopping etc oh ya & over eating I’ve been wanting to write in my blog to tell you what I’m really excited about.  My newest experiment will be carb cycling…What? Wait? You’ve done this already, yes you’re right I’ve tried it before for a week or so but this time around I really feel that this is it for me and no I’m not saying this just because it January 2016 and it’s resolution time. I’m saying this because I truly believe that this will be my lifestyle and not a diet.  I like the fact that no food is off limit, it just matters how you combine your food.  Before I explain here’s just a little recap, I’ve been a stay at home mom for the past 15 years and now with my kids both starting high school I got a job working in retail.  Wow what an adjustment for myself and my whole family. Juggling family, work and trying to get in some time at the gym and eating healthy has become a challenge.  I’m trying to find a meal plan that’ll suit my needs, I don’t have celiac disease but I’ve noticed over the years that I can’t tolerate wheat, so that’s why carb cycling just seems to fit the bill.  santa listFor Christmas I asked Santa for a book, and he pre-ordered it as it was going to be released on Dec 22, 2015.  The book is called Extreme Transformation by Chris & Heidi Powell, I just love the show extreme weight loss and now I can see how they really do it, basically with a step by step manual.  Well Santa came through and my book arrived and I haven’t been able to put it down.extreme transformation coverLet me start of by saying that Carb Cycling is not a fad diet but rather it’s a well known and effective technique used by professional athletes and body builders.

Carb cycling is simply alternating high carb days with low carb days. I highly recommend getting Chris & Heidi’s new book because it’s explained so much better than I can do it justice.  But I’ll do my best to put it out there for you.Motivate Make today count
Everyday: on either High Carb and Low Carb days

Eat breakfast, 30 minutes after waking up (it gets your metabolism going)
5 meals every 3 hours (keeps your metabolism fire burning )
5 x a week 20 min Metabolic Missions (exercise routines)
6 x a week Weight Loss Accelerator (cardio)
Drink plenty of water
(Water energizes your muscles, which means your workouts will go better, your body will get stronger, and you’ll be able to burn more calories. Drink water before, during, and after exercise. You need to replace all that water you’re sweating away while your well-hydrated muscles are burning all those calories)
staytunedStay tuned as I plan on posting recipes, grocery lists, approved foods list, exercises and much more.

 

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Shrimp Tacos


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This was a first for me and it was a great refreshing meal and everyone said it was a keeper.
I had fresh corn tortillas, I made a avocado black bean salsa with a side veggie of roasted asparagus with parmesan.

Ingredients:
2 green onions, thinly sliced
1 tomato, chopped

1/2 cup black beans, rinsed
1/2 cup corn
2 avocados, diced
1/4 cup lime juice
1/4 cup cilantro, minced
1 jalapeño, seeded, diced
2 tbsp olive oil
2 tsp chili powder
1/2 tsp cumin
1/2 tsp pepper
1/4 tsp salt
1 pound shrimp, raw, shelled, deveined

Preparations:

For Salsa: Combine green onion, tomato, black beans, corn, lime juice, and cilantro, mix well and set aside.

Make the Shrimp: Heat grill to medium.
Meanwhile, mix the olive oil, chili powder, salt, pepper, cumin, and shrimp in a large bowl.
Stir until shrimp are evenly coated with seasoning.
Grease grill with a wad of paper towels dipped in vegetable oil or non-flammable cooking spray.
Place shrimp on grill and cook until just opaque, about 1-1/2 – 2 minutes per side.
Cover to keep shrimp warm.

Grill the tortillas until warm and slightly charred, about 20 seconds per side. (Or heat tortillas in microwave according to package instructions.)

Spoon avocado salsa generously over warm tortillas, then top with 3 shrimp. 
Serve tacos with lime wedges on the side.

My Kettlebell Workout Routine


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I love kettlebells and over the years I’ve gotten to really like a few exercises, it’s a great piece of equipment for a total body workout and cardio all in one. Below is my Kettlebell workout give it a try and let me know what you think. I use bell that are 25 lbs-35 lbs, working my way up the bell ladder.
If you’re a beginner, pick a few of the exercises and complete them in a sequence workout doing 3 sets of 12-15 reps each. If you’ve been around the block or two, try to get through the whole sequence two times through doing 12-15 reps of each exercise.
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kettlebell-swingKettlebell Swing

Kettlebell Around the worldAround the world
(keep your core tight)

Kettlebell bridge pulloverBridge Triceps Pullover

Kettlebell Double Rack SquatDouble Rack Squat

Kettlebell Leg +Hip-Raise

Toe Touch

KB Lunge-Pass-ThroughPass Through Lunge

Kettlebell One Arm Swing & PassSingle Arm Swing

KB Turkish Get UpsTurkish Get Ups

Kettlebell Russian Twist 2Russian Twist
(side to side)
Kettlebell Single Leg Deadlift
Single Leg Deadlift

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Sit Ups

KB Figure8 Squat with KBFigure 8 + Squat
(Keep core tight, back straight)

Kettlebell-Press-and-Clean_ALLClean & Press

 

Happy Friday


Friday Funny dog

Hello Everyone,

I hope you all had a wonderful week.  My week was very eventful with my kids both being in high school this year.
Today I was on the ball. Brought my kids to school, went straight to the gym, ran some errands and even started the crock pot and made beef stroganoff for the family since I have to work tonight.Friday Funny

I found this today, had to get it. It’s going to be my new food journal.
I truly believe that if you surround yourself with positive people, quotes etc you will have a better response throughout your day.
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“The future starts today not tomorrow.”
I had an awesome workout today, I did an hour of kettlebells. I used 25-30 lb bells, talk about getting a full body workout and cardio all in one. I didn’t use the pink bell but its just too cute not to be in the pic. Lolimage

Quinoa Tabbouleh


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Traditional tabbouleh is one of my favorite salads, but by replacing bulgar wheat with quinoa it provides more protein, amino acids and is an excellent source of iron and is also low carb and gluten-free.

Quinoa is one of my absolute favorite grains, it has a toasted nutty flavor and slightly chewy texture that makes it great on its own or in a salad.

Ingredients:
1 1/2 cup quinoa (cooked)
2 cups chopped fresh flat-leaf parsley
2 cups chopped English cucumber
1 cup chopped green onions
fresh mint leaves, thinly sliced
2 tomato, seeded and chopped

1/2 cup sliced black olives
1/2 cup sliced green olives
1 carrot, julienne 

Dressing:
1/3 cup lemon juice
1/4 cup extra-virgin olive oil
1/2 tsp salt
1/2 tsp pepper

Preparation:
Rinse quinoa under cold running water. In saucepan, bring 1-1/2 cups water to boil; add quinoa and return to boil. Reduce heat, cover and simmer until no liquid remains, 15 minutes.

Remove from heat; fluff with fork. Transfer to bowl; let cool. Add parsley, cucumber, green onions, mint and tomato.

Dressing: Whisk together lemon juice, oil, salt and pepper; pour over quinoa mixture and toss to coat.
Serve at room temperature or cover and refrigerate for 1 hour.  This salad is even better the next day, once the flavors have had a chance to mingle.

 (Makes 8 cups.)

Feel free to top it with feta cheese!

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September: Bite it, Write it Challenge


Are you up for the challengebite it write it

September Challenge!!!  For the month of September I challenge myself to keep a journal and track my food & exercise.  It’s a great way to get a jump on getting organized with school starting and everyone back to work.

  • You can chose to use a notebook or an online tracker such as My Fitness Pal.
  • But first clean out your cupboards and fridge of your unhealthy trigger foods and stock up on fruit, veggies, lean protein.
  • Write your goals for this month on the first page 
  • Dedicate a few minutes to writing in it every day.
  • Be honest with yourself and write everything in your journal, it’s a great way to teach you awareness of what you’re eating on a daily basis.

Also to be more effective with you’re journal you can show me or a friend your food journal weekly.  That weekly accountability is what makes your food journal successful, knowing that someone will be seeing what you eat.  Find a partner and we can do this together.
In just 4 weeks we’ll all be happy with the results.

Log it Track it

funny dog

Full Day Of Eating 7


Veggies banners_nutrition_FINALThis is everything that I ate today.

Breakfast

This is the first time i added flax in my Greek yogurt and it was good.  It had a walnut taste

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Snack

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Lunch

My lunch was from my Sunday meal prep.  AWESOME!!!💜

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Snack

This snack was so fast and very filling.  Really hit the spot  
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Dinner

This was higher in carbs because of the corn tortillas but wow was it ever so good. 
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