Protein Pancakes

These are some of my favorite pancakes!  They're super healthy and really simple. 

All you need is 3 ingredients. 

1/3 C Oatmeal
1/3 C Lowfat Cottage Cheese
1/3 C Egg Whites

Put all ingredients in a blender, blend until smooth.  Pour even amounts onto a heated pan, wait about 1 - 2 minutes, or until gold brown, then flip and repeat.  I use a cooking spray or paint the pan with peanut of coconut oil. 

Why are these pancakes so awesome?  For the following reasons:

Cottage cheese- low in fat, high in protein, high in calcium
Egg whites- high in protein, low in cholesterol and fat. Contain riboflavin and selenium along with essential vitamins such as folate, B12, niacin betaine and choline
Oats- high in fiber, cancer fighting phyto-chemicals, blood glucose and insulin regulating properties, and lower bad cholesterol.

I usually use 1/3 cup of each, but you could easily multiply that amount and get A LOT of pancakes. Just make sure that it will fit in your blender.  Trying to put too much in the blender results in a lumpy mess that won't blend well.  It's often easier to make multiple batches. I double the batch and freeze the rest for a quick and healthy breakfast option on those days I'm running late, which is most days. 

These are great post workout, pre workout, or as the first meal of the day.  Why else would I make them in mass quantity?  My kids even like them.  They don't know they're healthy. 

You can top these with fresh fruit, peanut butter, almond butter, or honey.  I personally like to put down a layer of almond butter and wrap the almond butter coated pancake around half a banana.  It's tasty and portable!

Enjoy!

Motivation Monday

For anyone who says, "it's too hard.  I can't do it." Take a look at this guy.

 

Mission: Business

OH MY Goodness!

I am starting on my own business adventure.  I am starting up a personal training/fitness company called Mission: Fitness.  The idea is I would go to the potential clients house and take them through specifically tailored workouts.

I'm nervous, to say the least.  All these questions are racing through my mind.  What if it doesn't take off?  What if it DOES? Will I really be able to do this? Plus a ton of business specific questions like, "How far should I be willing to travel?" "What should I charge?" "How do I market this?" I'm putting it together as I go.  I like what I have so far, but I still feel like I'm so far from being "there."


I had a good friend design a logo for me and I have to say, it's pretty spiffy!  This is what would be on business cards, flyers, T-shirt, towels, water bottles, etc.  This is also what I'm using for Facebook and Twitter.

Wish me luck!

Love Your Legs!

Why work the legs?  

Legs are the largest muscle groups in the body.  When you work the legs, say, through a squat, you put more stress on the body.  A squat requires work from your legs, yes, but also your lower back, shoulders and core.  Additionally, working your legs through heavy lifting increases the release of growth hormones.  So, actually, working the legs helps build everything else. Don't skip leg day! 

My own personal reasons for loving the legs vary.  I'm a runner so strong legs are essential.  As a woman, legs can be a trouble spot.  Having trim legs means smaller jeans, shorter shorts and slinkier dresses.  Legs are larger muscles, which burn more calories and help me maintain my weight. And last but not least, I'm short!  The leaner my legs are, the longer they appear to be.  It's an illusion, but one I'm happy to promote!   

Here are some of my personal favorite leg exercises:

5. Lunges - Forward, backward or side to side, lunges are excellent for toning glutes and thighs.  Just remember to keep your core tight and your weight in the heel of the forward leg.  There are tons of variations of the lunge, so have fun!

4. Squats! - I LOVE, LOVE, LOVE squats.  I love that you can do them anywhere!  Use a band, dumbbells, straight bar, smith rack, kettle bells... whatever floats your boat.  Always make sure to engage your core and keep the weight through the heels.  Push your hips backward as though you were sitting in a chair.  Squats target the butt and thighs as well as core muscles.  Go a little wider in the squat and hit the inner thighs. 

3. Stairs - Run them, walk them, jump them.  Whatever your pleasure.  Using stairs in your leg routine forces you to engage more muscle fiber than walking on a flat surface.  Plus, if you run them, you get your heart rate up and burn some serious calories.

2. Squat Jumps/Box Jumps - Similar to stairs, you engage a lot of muscle fiber with this exercises.  It's a little different than simply lifting a weight, however.  Typically, you are not lifting anything more than your own body weight, but you are doing it with POWER.  In this exercise, you drop in a squat position and power up, using a burst of movement.  Not only does this help your muscles, but it also helps improve speed, agility, and endurance. 

1. Running/Biking - Of COURSE I love running.  Running does a lot for my legs as well as my heart.  In each stride (or pedal) taken, all of the muscle groups of the leg are engage.  Everything from hip, thighs, calves, glutes and of course, core! 

Work You To The CORE

First, some valuable information!

The core is an important group of muscles around your mid-section.  Everyone focuses on the six pack, but when you work your core, you really should focus on abdominals, obliques AND lower back.  All of those areas make up your core.

It's important to have a strong core.  Every movement you do begins with the core.  The stronger it is, the better you move, and the less likely you are to get injured.

You don't need to work the core everyday.  This is something I failed to realize, at first.  I always believed you could work the core every day, but actually, you don't need to!  2 - 3 days a week is perfectly sufficient. Physiologically, the core muscles are like any other muscle in your body.  The core muscles need recovery time, as well.

So my favorite way to work the core is to do a "Core Burnout"

I do several exercises back to back either for 10 reps or 1 minute.  The idea is to do this without stopping, merely pausing to prepare for the next exercise.  Here is an example:

10 Crunches
10 Reverse Crunches
10 Toe Touches
10 Leg Drops
1 minute Scissor Kicks
10 Russian Twists
10 V Ups Right Side
10 V Ups Left Side
10 Reptiles
1 minute Plank

This can always be modified.  Planks can be done on the knees instead of the toes or you can decrease the 1 minute time increment to 30 seconds.

Have fun!

When one door closes

....another door opens.

Or I hope it does.

My family has decided to move back to Florida.  So, I left my "best job ever" as a personal fitness trainer.  HOWEVER, I've decided to go off on my own as a private personal fitness trainer.  Wish me luck. I'm gonna need it.

The move was for family, mostly.  But I feel there are opportunities here for growth within my passion.  I love what I do and I want to take it to the next level.  Life is all about stepping out of your comfort zone and trying new things.

I also plan on getting this blog up and running again.  So, what I want are suggestions!  What would YOU like to read about?   Please, keep it health and fitness related.  :P

Plyometrics!

What is Plyometrics?

Plyometrics is the use of burst movement to improve speed and power. It is especially useful in athletic training but can be incorporated into any training regimen. The muscle is contracted (lengthened) eccentrically and then immediately contracted (shortended) concentrically.

Why Should I do Plyo?

Plyo is an excellent way to improve power. Power is combined strength and speed. Plyo is practicing actions that require strength and speed, resulting in more power. As with anything, practice makes perfect. Nearly any exercise can be made into a plyometric exercise which makes it an excellent progression. These exercises are a shock to the system so people will often see results faster, making it a good tool to get over a plateau.

Examples

Squat Jump

Plyometric Push

Box Jumps

Sprints

Tuck Jumps

How Do I Do Plyo?

A warmup is prior to plyometric exercises is essential. A suitable warmup could be jogging or dynamic stretching.

Split up the exercises going for a certain number of sets and reps or have a timed circuit. Using either method, make sure there is ample recover time in between. A cool down is necessary, as well.

Avoid cement floors and wear well-cushioned shoes.

Caution

Most of the exercises require jumping so it may not be suitable for someone who is not conditioned. A complete beginner probably shouldn't do plyometrics.

Don't to overdo this kind of exercise. If overdone, our body gets used to it, making it less effective. Also, excessive training of this type causes a lot of stress to joints, particularly the knees. Plyo is best done 1-2 days a week

Form is essential in plyometics. Maintaining proper alignment and a soft landing will help avoid injuries.

Workout With a Friend

No seriously, do it!

Some people prefer to workout alone. They get "in the zone" so to speak. I am guilty of that from time to time. I blast the music and do my thing. However, research has shown, time and time again, that getting a workout partner is generally more beneficial. If you have someone to workout with you're less likely to skip a day, cheat on reps, skip a warm up, slack off, etc. Having someone there with you, to push you, and vice-verse make you more likely to reach your goals. This works at the gym or remotely.

Meet your buddy at the gym, or their house, or a park...and workout. Also, getting a personal trainer is invaluable. This is a person who (1) knows their stuff and (2) WILL NOT let you slack off.

There are also weight loss and coaching programs at a lot of gyms where you meet once a week to weigh and talk about diet and exercise. These programs focus on accountability and motivation that is nearly impossible for someone to manage on their own.

The remote buddy relationships are a little more tricky. But, being that we live in such a media-centered, technical world, there are options. There are a myriad of online site made for this very purpose. You can also send emails/text/phone calls to friends, family etc.

The main idea is STICK TO IT! Whatever you decide to do, you have to keep doing it! You have to stick to it. Sometimes that's easier with a friend.

Shakeology Review

I've been drinking Shakeology for a few months and I really, honestly, love it. I've never given it a review though. So, I thought now would be a good time.

First things first, options!

You can order Shakeology from Beachbody or a Beachbody representative (Coach). OR you can save 25 percent by becoming a coach yourself. If you want to know more about that, feel free to message me or leave a comment.

There are two flavors of Shakeology - Chocolate and Greenberry. You can get it in bags, or individual packets and you have have it automatically shipped to your house every month. Shakeology has more than 70 healthy ingredients that make it an ideal meal replacement. Visit the website for more about that. http://myshakeology.com/esuite/home/ginn81

So, the Chocolate, I have to say, is AWESOME. It's really good all by itself. I LOVE it with peanut butter and bananas. SOOO GOOD!

The Greenberry.. well. You have to try to make it taste good. At least I do. It has a very typical grassy aftertaste that you find in a lot of green health drinks. Go for the chocolate. The website has a ton of really awesome recipes to make it even more interesting.

I've been drinking it for months and I notice that I have more energy; it's actually pretty filling; I don't have cravings for sweets as much anymore and my hair, nails, and skin looks better. I do tons of stuff with it, too. I make pancakes, fudgecicles, brownies, protein balls, and ice cream just to name a few things. It's such a versatile and healthy product, I really can't think of a better supplement.

Have fun.... responsibly!

I tell people all the time to do what is fun for them when it comes to exercise. I realized that advice is fundamentally flawed. It makes it easy to ignore exercise or make excuses. It makes it easy to say, "I don't have time." "I'm tired." "I can't afford it." Having fun isn't a major responsibility. Caring for one's body IS a responsibility. It is not something you can overlook. You only get one body and it's your job to take care of it. So exercise ... and WHEN you exercise, do something you enjoy.

It holds true that most people will not continue exercise when it isn't fun. SOME people will because they realize that it's important. But most people, especially those just starting out, will not. For a lot of people, exercise, in general, isn't fun. So for those people it's particularly important that they realize how much they need it and how much their body enjoys it.

Like Nike says...

JUST DO IT!

When opportunity knocks...

answer the freaking door!

So, I mentioned that I interviewed for a personal trainer position at a local gym. As it turns out, I had the right stuff. I was selected to fill the position and am fast approaching my 90 day probational period.

To recap...

IT'S FREAKING AWESOME! Omigawd, best job ever!

Honestly, I love it there. I get to preach what I believe to people. I get to help them reach their goals. I get to be witness to the triumph over struggles related to weight loss and fitness. I get to motivate people to push harder and get stronger than they believed they could. Not to mention I get to wear yoga pants to work every day. :)

Now, no job is perfect. Every place has it's shortcomings. There are just so few there, and I'm so happy there, that it doesn't really matter to me. The people are all pretty great. I love the atmosphere. I like getting to meet new people. I've met some of the most awesome, driven people I've ever hoped to know. If I could make this a forever career, I'd be stoked.

Personally, there's never an excuse for me to miss a workout. I'm in a gym, every day, with a free membership. Pshaw! My kids are excited to even BE there in the play room. That really fills my heart. Part of the reason I ventured into fitness to begin with was to change this unhealthy cycle my family has fallen into. I didn't want my kids to have the same struggles I did and my parents do. I wanted them to love being healthy. They do.

My husband got a gym membership. That is really exciting to me. He's been resisting this whole fitness thing. Not because he doesn't want to get fit or because he doesn't feel it's important. I think it's just always that first step that is the hardest to make. I'm truly glad he made it. I want him with me for a long, long time.

I'll be starting a boot camp soon. I'm super excited about that. And, admittedly, a little nervous. I've never done anything like that. It's fun to create the workouts, though. I have a lot of ideas!

Days 5 through 10

A little late here, but I wanted to finish up the stats for the 10 Day Challenge.

I'm not going to go into all my meals for 5 days suffice it to say I did *very* well, no cheating, kept under my calorie goal, etc. No fast food, no alcohol, no sweets.

My exercises were as follows

Day 5:

Burpee Fuhsion

A interval ladder. 10 weight squats, 10 burpees, 10 squats, 11 burpees, and so on, each time adding a burpee until you reach 20. I also did a 45 minute cardio routine

Day 6:

Ran for 60 minutes, 200 knee tucks, 200 back lunge kick ups

Day 7:

Quantum of Sweat

4 round - 2 intevals

50 seconds active/10 seconds rest

Skipping Rope L Leg

Commando Push Up

Skipping Rope R Leg

Commando Push Up

Go through twice

Low Jump Rope Jacks

Push Up, Knee Tuck

Low Jump Rope Jacks

Push Up , Knee Tuck

45 Minute Cardio Routine

Day 8:

Running for 60 minutes

200 crunches

100 squats

Day 9:

MMA Workout (20 minutes)

40 rounds 2 intervals

20/10

Sandbag Side Lunge Knee Up (Left Leg)

Sandbag Side Lunge Knee Up (Right Leg)

Push Ups

45 minute cardio routine

Day 10:

Ran for 60 minutes

60 squats

Skipping Rope Intervals

48 rounds

15/10

Fast as Possible!

My measurements on Day 11 were as follows

Chest - 37

Arms - 11

Thighs - 22

Hips - 38

Waist - 31

Weight - 143

My OVERALL TOTAL LOSS was 2 pounds and 3.25 inches!

Even with such good results, I was not the winner of the challenge. I actually had two winners. One person had more inches than anyone and the other more pounds than anyone! I'm really pleased with how it worked out. I call it a success and I think I'll be doing more of these in the future.

Personally, this WAS a challenge. There were days I wanted to do nothing, days I wanted to eat greasy cheeseburgers but the whole point is to resist and push through. It really showed me, and I think it showed the other participants, that if we can commit to a healthy lifestyle we can see amazing results. We FEEL better, not only physically, but mentally. We prove to ourselves that we are capable. It seems a small thing but how you feel affects so many areas of your life. Exercise really is a cure all.

Days 4 and 5

So we're halfway done with the 10 day challenge and I want to KICK ASS! I want to make the last 5 days the BEST.

Day 4

Food was decent. I was under my calorie mark and ate really low fat most of the day, even though my friend invited me over for coffee and had a plate full of cookies in front of me. I didn't have one. I'm so happy! I DID have one of my own Oatmeal Chocolate Chip cookies, but I made them lower in fat.

Breakfast

Egg whites with tomatoes and coffee

Snack

Shakeology with PB

Lunch

Tuna salad

Carrots

Celery

Tomato

Hard boiled egg

Green Tea

Snack

Oatmeal Chocolate Chip Cookie and green tea

Dinner

Shrimp Stir Fry

Coffee

My Workout

Intervals of 20 Push Up and 20 Crunches 5 times

60 minutes of various cardio workouts (treadmil and elliptical)

Day 5! (the HALFWAY MARK)

Food was excellent day! I think having an interview for a position as a personal trainer gave me the will to say no to bad choices. I wanna LIVE THE LIFE!

Breakfast

Oatmeal with PB

Coffee

Snack

Another cookie

Lunch

Turkey sandwich

veggies no cheese

Snack

Shakeology

Dinner

Baked chicken wrap

Lettuce

Tomato

Light cheese and sour cream

My Workout

45 minute cardio routine and the Burpee Fusion workout from Bodyrock.tv

Day 3

Day 3 has been pretty tough. I was busy with house stuff all day that when it came time to do a workout I just wasn't into it. But I did it anyway. My first workout was Turbo Jam's Cardio Party 2 and the "WOW Booty" workout from Bodyrock.tv. I'm telling you, I am SORE. Even if my attempt at Turbo Jam was less than my best, I still worked hard. That's what you have to do sometimes. Even people who are passionate about fitness have those day when they JUST DON'T FEEL LIKE IT. Just push through and you'll feel better for it.

My diet was good today.

Breakfast - Egg white omelet with a handful of shredded chedder, Coffee

Snack - Yogurt with 1/2 scoop of Shakeology

Lunch - A grilled ham and cheese with tomatoes on tomato basil bread (Okay, NOT super healthy, but pretty decent)

Snack - Shakeology

Dinner - Sauteed Shrimp and Stir Fry Vegetables, Coffee

My arms feel SUPER tight. I like that feeling. ;)

Day 1 and 2

I meant to post this earlier. I've had such busy days the last two days that I didn't get a chance to post my Day 1 and Day 2 experiences for my 10 Day Challenge.

DAY 1:

Food -

NO CHEATING! I ate clean for all meals!

Breakfast - Oatmeal with honey, coffee
Snack - Yogurt with this puffed rice whey stuff
Lunch - Shakeology with PB and milk
Snack - Apple, cheese stick
Dinner - Egg whites and toast, coffee

My workout was Punch Kick and Jam with hand weights and an interval challenge that lasted 12 excruciating minutes.

DAY 2:

Food - Little cheaty. I was out and about all day so it was slightly more difficult to eat right.

Breakfast - Whey and Puffed Rice Cereal with 1% milk, coffee

Snack - Bagel with LF cream cheese

Lunch - Chicken Sandwich, lettuce, tomato, coffee

Snack - Celery with PB

Dinner - 1 slice of pizza, coffee

My workout was a 4 mile run and 1000 freestyle reps with the Jump Rope

How do I feel?

SORE! I feel extremely sore. But I also feel SO good. I feel energetic, sexy, and strong. Isn't that what we're going for, really, in a hard workout program or challenge? My goal was to feel challenged and make progress. I feel that happening.

In related news - I got an email about the possibility of being a personal trainer at a local gym. It's funny, I never wanted to be a personal trainer. It's weird the places life takes you. I got into fitness to help myself. But, I see how what I do and say affects and motivates those around me and, I have to say, that's the best feeling in the world. I love that just TALKING about my workouts or my progress helps others who've been struggling get up and do the same thing. I know how much fitness has helped me and improved my life. The fact that I can help someone else achieve that same joy warms my heart and puts a smile on my face. :)

Centennial!

I just wanted to share that I weighed myself this morning and I'm officially down 100 pounds!

100 POUNDS!

I lost a whole person!

I'm so excited about this! I'm even more excited and motivated to start my 10 Day Challenge tomorrow. Maybe I'll drop the final 10 pounds.

To anyone who might read this and think, "I can't do this!" Yes! Yes, you can! I've lost 100 pounds with no gimmicks, no pills (aside from a daily vitamin), no surgery, no fad diets. Just clean eating and regular exercise. It can be done. It takes a while, it takes work, but it's worth it. Start now, today, this moment. I got my life back and you can, too.

10 Day Challenge

Hello again!

I'm putting together this 10 day challenge.

The run down is that the participants exercise everyday for 10 days straight. They also commit to not cheating at all in their diets. Measurements are submitted in the beginning and at the end, on day 11. The "Biggest Loser" gets a shiny prize.

More details about it can be viewed here.

I encourage you to join! It'll be a blast and it's a friendly competition.

But I'm not posting to promote my event.

No really.

I want to keep a journal of my experiences, exercises, diet and results each day. I wanted to keep my rabid reader updated!

Why to Choose a Home Based Workout Program

Traditionally, getting fit meant getting a gym membership and hitting the machine or treadmill or class every day. Now, I won't say that it's bad to do that. However, I know when I started in my own fitness endeavors I did NOT want to go to a gym. I had my various reasons and I'll talk about some of those, as well as some reasons OTHER people might not want to visit the gym. Really, the goal is to discuss why a home based fitness program might be the one for you.

First, embarrassment. It's okay to admit it. I didn't want to go to a gym in the beginning because I had this image of a room full of hard bodies and then me waddling in. The idea was terrifying so I didn't want to go.

Another reason to choose a home-based workout program is lack of knowledge. Many gyms offer a temporary trainer to help you get started. Many people go and just venture into fitness on their own. The problem with that is we aren't all fitness experts. So a person without knowledge about fitness and nutrition might not see results, might use improper form, might injure themselves or any number of things. Following a home program prevents these things because the instructor WILL know what they're talking about and offer tips for form. Many programs come with additional information to help you with nutrition. Also, calenders tell you what to do and when.

FLEXIBILITY is a BIG reason for me now. I, like most people, lead a busy life. Being able to do workouts on MY schedule is invaluable. At a gym, you have to workout based on their schedule. Not only that, but there is often a time limit for machines, a time limit for daycare, and a time limit for gym hours (with the exception of a few 24 hour gyms). With home-based programs you can workout when it's best for you. This is especially awesome for people with odd work schedules or busy lifestyles.

That's the long and short of what I feel are the major reasons for choosing a home-based workout program. If a gym is just your thing, go for it. But if you're wondering about why one might wish to choose to workout at home or if it's right for you, I hope this article helps!

Good luck!

The Inevitable Resolution

DUN DUN DUUUUUNNNN...

It's the time of year for resolutions. Before we get into what yours or mine are....

First, let's take a look at the word "resolution." Resolution means a resolve or determination. It's deciding something needs to be done and then creating a course of action to achieve that goal. Think about that before you start naming your resolutions for 2011.

It seems it has been a tradition, if you will, for as long as I can remember, that we make resolutions at the turn of each year. These resolutions are made in the spirit of a new beginning but, unfortunately, are forgotten by the time Valentine's Day rolls around. So rather than JUST tell you what I hope to achieve this year, I want to tell you how to succeed with your own resolutions.

First, make a list. No, really, sit down and physically compile a list of the things you want to do this year. After that, go through the list and decide what what to achieve first and start there. What's most important? The big three are usually financial (make more money, save more money), life milestones (get married, have baby) or fitness related (lose weight). We are going to focus on that last one. 

After you have everything important to you listed, look at each task separately. Make a plan of action. That basically means start listing/brainstorming things you can do to get you closer to your goal. For example, if your goal is to lose weight start thinking of ways to accomplish that task. You might consider getting a gym membership or a workout program and a diet regimen. If it's a big goal, break it up into smaller goals. If you have to lose 50, 60, or 100 pounds, break it up into 10 pounds increments. If you want to run a marathon, start a marathon training guide!  Start with 1 mile, then 3, then 5, and so... until you're where you want to be. 

Once you've decided what your goals are, tell someone. Get a buddy, tell a friend or family member, join a group, etc. Accountability is probably THE BEST way to succeed. Not just in weight loss but in anything. Telling and including others helps hold you accountable.  Maybe that person has similar goals and so you can keep each other honest!  

That's it! Really! Make a list, check it twice, find a helper! You'll do fine.

Good luck!

Have a happy, healthy New Year! 

Merry Christmas

So what's on your list this year? Me? I'd like a lot of things but what I really want is to pass on fitness. No really. I want it to catch on and the one's around me begin to see it's really best for them. I wanted to inspire and motivate those around me and help them get healthier.

I'm sure I've been he butt of more than a few jokes. That's fine. This fitness thing makes people uncomfortable. It makes me happy so laugh all you like, I'm gonna keep doing it.

I do have a couple of things to add that make it to the wishlist. :)

For starters, anytime someone buys something from me I'm donating 50 percent of my profits to Toys for Tots. Christmas IS about giving, after all.

Also, all new coaches sign up for free until December 31. Do it now!

I MIGHT want a new pair of Nike's, too. :P

Merry Christmas. Next time we'll talk about Resolutions!