Weekly Update and Progress- Week 4 T-25

Another week comes and goes. Can you even believe that October is here?! This year is flying by and I guess it is just not going to slow down anytime soon. 

Dream Big

It's a new month and time to start fresh with a clean slate. Don't look at it as if the year is almost over. YOU are just getting started. I don't care if you set a goal for yourself back on January 1st as your New Years Resolution...you are going to write that down again and push hard for the next three months. Don't think it can happen?? I DARE you to try it. Give yourself 90+ days to go in 100%. Put your head down and focus - see what can happen. 


So lets talk about the week. T25 it just keeps getting better and better. I really can not get over the fact that this program is only twenty-five minutes long and you are sweating by the end of it. I know I say it probably ever week, but Beachbody really NAILED it on the head when people said they wanted a shorter workout, but with the same crazy good results. I love how each DVD is different but the same in some ways. Each move you do is thirty seconds and even though you may not think it is enough time to really work your muscles....trust me it is! You really FOCUS for these thirty seconds. You slowly work your way up to the "hard" step in a matter of two minutes. You get no breaks it is just non stop from the time you push play until you end at the cool down phase (unless you need a break of course).

I am going to be honest with you of course.....

This week I really really struggled. I didn't struggle with the getting up and working out aspect so much. It was more the going downstairs and when I pushed play, my head was literally all over the place. Which in my mind is BAD. I was not there mentally. I still did the workouts but I would give myself a three on a scale up to five. I am boggled but why happened last week, because everyday I look forward to going downstairs as getting a good sweat sesh in before work. It is my SANITY. It is what makes me clear my head from all those random thoughts. And I just could not do it. I was just going through the motions. Stopping when I needed a drink. Usually, when Dexter lays by my feet I pick him up and put him on the chair & last week I caught myself petting him...in the middle of my workout! I was watching the time clock. Just bad, very bad. I still them, but I didn't push myself to my max and best potential. 

Onward and upward... Right??

One thing I always say to my challengers who either had a bad week or skipped a few workouts is it's okay, you are in the learning process. Dust yourself off and try again. If you know you are not going to be able to do a workout that day, really focus on your eating. 

I always thoughts loosing weight came from working out....WRONG! Well not totally, you can loose weight from working out. But, it is not the number one reason. Fueling your body with the proper nutrition is. That is right, you heard me, nutrition is key!!!! 

This week was great with eating. I have been drinking my shake for breakfast because it is quick and easy for me with work. I had my complex carb and lean protein for a mid-morning snack (apple/peach w/14 coco roasted almonds OR two plain rice cakes w/natural pb and bananas). Lunch lately has been TONS of fruit (because summer fruit is my FAV) along with tuna on salad or a flat sandwich bread. Dinner: ranges all the time. Turkey chili, turkey meatloaf, baked ziti, salads, grilled chix, fish, etc. 
 

Clean Eats

The only bad thing I noticed this week with me was my late night snacking. Not sure what was up with that but I was always craving a snack after dinner time. I have been making myself a cup of green tea w/honey when I am craving something or before bed and that always seems to work. If I don't have that cup of tea I am always in the kitchen looking for something. So if you are a late night snacker like me try a cup of warm green tea. It's the time perfect time for it too, it's getting a little bit chilly every night!!

Which brings me too my favorite season!!!! FALL. I simply love it. 

Overall, week 4 was an okay week. And the reason why I say that is because food was on track - but the workouts Alyssa was MIA! But we are starting fresh with a clear mind and a new goal to help stay on track!

Ever feel like you are just not mentally there. You are there physically, going through the moves and the motions, but your mind is racing with a million different thoughts? YEP, we've all been there. But the good thing about my online health and fitness challenges- is that you do NOT have to go through it alone. You have the support from me (your coach) and from the other challengers in the group. We are in this TOGETHER. To SUCCEED together. Want some more information on my next group starting??  Send me a private message on Facebook or email me. I would love to chat with you to see if this is something you would like to join.

HAPPY OCTOBER!!!!

Skinny Taco Dip

Cause everyone loves a little Mexican in their life. Tomorrow we are having a little celebration for the Pittsburgh Pirates being in the wild card playoff game tomorrow. They haven't been in the playoffs in years. I wanted to make something simple and not complicated.

Taco Dip


Ingredients:
*8 oz 1/3 less fat Philadelphia cream cheese
*8 oz reduced fat sour cream (swap sour cream and use Greek yogurt for less calories).
*16 oz jar mild salsa
*1/2 packet taco seasoning
*2 cups iceberg lettuce, shredded fine
*2 large tomatoes, seeds removed and diced
*1 cup reduced fat cheddar cheese
*2.25 oz sliced black olives

Directions:
*In a large bowl combine cream cheese, sour cream, salsa, and taco seasoning and mix well with an electric mixer. Spread on the bottom of a glass pan (or throw away container). Top with shredded lettuce, tomatoes, shredded cheese, and black olives. Served with baked tortilla chips

Nutritional Content:
*Servings: 24 *Serving Size: 1/24th of dip *Calories: 59.2 *Fat: 3.6g *Protein: 2.2g *Carb: 4.7g *Fiber: 0.6g

Compare to an ant

Before you get to judging (even though I know you already know you are) just hear me out. I am outside sitting with Dexter this morning just  listening to the birds singing, the wind blowing, collecting my thoughts, and reflecting on this past week. So much has happened over these last few months, that sometimes you just need to sit down and take a moment for yourself.

As we were sitting on the front steps watching the world on this gorgeous fall day I noticed a tiny ant out of the corner of my eye. And I noticed he was carrying or trying to carry this stick. Which mind you of course is more than half it's size. I am not kidding when I say I was just starring at him carrying this stick, because he is a very tiny ant. As I watch him I notice he is struggling. The stick falls, he stops for a moment, changes his position, and goes again. He gets it half way up and is trying to pull it up and it falls. He moves to a different position and tries again. And so on and so forth til Dexter and I walked in the back yard.

Take it one step at a time

The ONE thing I realized while watching him. Is that he NEVER GIVES UP!!!! This tiny creature has every odd stacked up against him to succeed. 

Why??

Because he is tiny. The stick is more than half his size. And to him that sick is heavy. How could he ever do it. But watching him puts it all into perspective. If he doesn't give up why should we? 


There has been something in every ones life that they have really wanted and then failed so they have just thrown in the towel and given up...correct? But why do we just give up. When things get difficult why do we automatically just put our hands up and say that's enough, no more. Is it because when things get tough we just do not want to go any further. We don't believe in ourselves 100% that we can do. We give ourselves all the reasons WHY we  can not do it. Why don't we stop giving ourselves all the reasons why we can fail and we can't do it. And start telling ourselves we CAN do it. Talking to ourselves with positive thoughts.

When the going gets tough...why quit?

Why not stick with what you started. You obviously wanted it at one point because you tried it. But don't give up. 

When the going gets tough...keep on going.  If at first you don't succeed try and try again until you do. Think of the ant before you decide to quit.  Think of how determined he was. Every time he dropped the stick, he stopped to think about his next plan of attack. How he could figure out how to bring it over the hump. 

 

Remember why you started, when it gets too tough don't quit. That's the first natural instinct for everyone is to get frustrated and quit. But if you always stop what you start you are never going to get anywhere. Consistency is key. Keep trying. If it doesn't work the first time, stop, evaluate where you are, and think about how you can change it, and go for it. Don't give up ever! Try and try again until you get to the finish line. You will get there. It may not work the first time around. And you may not be going down the path you thought, but it's okay to go off path. As long as you get to where you want to be. Don't be so hard on yourself. Give yourself the credit you deserve!!!

MyHealth- less stress

I want to first start off with by saying HAPPY THURSDAY! 

Next, this post has NOTHING to do with beachbody, tips, promos, recipes, etc. 

I wanted to share with you a program I am going through right now with my work. This wasn't a mandatory class, it was optional. But I decided to take it to see what it could offer. Let's be honest. Who doesn't feel overwhelmed sometimes? Angered with road rage? Get so flustered you could cry? I will be the first one to tell you, that this is me. So this class is perfect. 

                       

                   

So for the next six week health coaches will be coming to my office building for the first time ever group setting of teaching us how to deal with stress, techniques to try, and exercises. They have taught this stress class before, but it has all be done through one on one phone calls. It will be interesting to see how the in class group goes. We are like the guinea pigs. 

Every Thursday from 12-1 we meet. We were given a workbook and each week we have to complete it for next weeks class. This is a class designed to see what causes you to stress out, how to cope with it, what works & doesn't work for you, and what other people have tried. Because it's nice to hear other peoples opinions. 

Today, was just orientation but I can already tell that this class is going to be great and filled with LOTS of information!!!!

The reason for this blog post you may ask?? Because we did a deep breathing technique before class ended. We had to rate ourselves on a scale of 1-7 (one being not stressed; seven being beyond stressed) and then describe a little how we were feeling or what was bothering you. Next, we uncrossed arms/legs, closed our eyes and did the exercise. After we were told to open our eyes we had to write a "post" technique number down and our feelings. Everyone's number dramatically dropped down ad everyone was feeling super relaxed. 

But anyways, I was thinking to myself after the exercise. If I felt so relaxed that all the thoughts in my mind before this technique were now GONE, this really worked! And it is possible to relieve some stress! If I could feel like this, than I am sure there are many people who would like feel like this. 

I decided to track my journey and keep a journal about it. That way if people want follow along they can. I can't talk about everyone's experiences, but I can talk about mine, give you the beneficial tips, the techniques to try, etc. Some dont get opportunities like this at work,but I'm really glad we do have it. Stress is a big thing out in the world today that really puts a damper on our health. 

Feel free to follow my stress less journey!! And even participate along with me.  I will post every Thursday night on what I felt was useful, not useful, and my own opinion!! If you have any questions feel free to email me

Hope your day was a great!!!! 

 

Weekly Update: Week 3 T-25

Plank Taps

Weekly Schedule :

Monday- Total Body Circuit
Tuesday- Speed 1.0
Wednesday- Lower Focus
Thursday- Cardio
Friday- Total Body Circuit & Ab Intervals

Ahhhhh! Another week has come and gone. Can you believe it? I know I can't. It seems like I just started this program, and it is flying by. The whole month of September is flying by and soon another month will have come and gone. Time flies by way too fast, it is gone in a blink of the eye.

 

 

I really loved working out this week. I know you are probably thinking about is that possible when last week was just an EPIC fail and I was just struggling all over the place. But I went into week 3 with a positive mindset. I have been getting up each day, looking at myself in the mirror and saying just go further than you did before. Do one extra push-up or burpee and you have made progress. So that is exactly what I did.

 

 So, total body circuit is something I just have not been able to like, because it is not just one particular body area you are working. You are working every single part, from top to bottom- in twenty-five minutes (can you imagine how intense)?? Lunges have never been a friend of mine and there are some MAJOR lunges. Short lunges, deeper lunges, pulse lunges, and then you hold your lunge without pulsing. Talk about a BURN!!  Next on the list are oblique push-ups. Where has my muscle strength gone. I feel so weak when it comes to these, but I start on my feet for rep #1 and then drop to my knees when I have too. (Hey, I am a work in progress). A positive from last week, is I did a TON better with spider push-ups. (pat on the back for me).

 

I have not stepped on the scale since starting my journey. I don't want to, because sometimes the scale tends to get in our minds. But I can tell you that since starting, I feel lighter, no bloating, and overall better!!

 

 

Speed 1.0 remember when I said I wasn't an athlete, well I really am not. But I can say I decided to focus on my speed with my feet over mastering the moves perfect with both hands & feet. If I tried to focus on both I would end up thinking too much and trip over my feet. My cross jacks got a little bit better, but then my squat-thrust crossovers I just couldn't keep up with the fast pace as Shaun T was doing. This burnout was particularly longer than any other burnout. Nine minutes TOTAL. When I say there are no breaks there are NO breaks.

 

An important part of a workout routine is your nutrition. It makes it easier each week to succeed if you sit down and plan out your meals. This gives you any excuse to fall off plan. If you follow your meal plan you are giving yourself no reason but to succeed. Sit down and plan all your meals out for the week. Once you do that make your list and head to go food shopping. When you get home prep all your food. Cut up fruits and veggies, cook off your chicken, put your snacks in portioned baggies so it is just a grab and go. Have food with you in your car in case you get stuck at work late one night or even in traffic. Set yourself up for success, don't set yourself up to fail!

 

 

 

Try new recipes. Look for your favorite "unhealthy" recipe and look for a healthier version. Usually it is only one simple ingredient. For example, most people mix tuna fish with mayo. Instead of using mayo next time you make your tuna fish swap it out for plain Greek yogurt. Half the calories, but still tastes just as good.

 

 

Are you  struggling with creating your own meal plans and are looking for a Beachbody Fitness Program to get you back on track - Let's have a conversation. I would love to help you during your own personal journey. We all have been there at some point or another! Sometimes we just need a little help getting back on track! Slowly incorporating clean eating and healthy habits daily have helped me succeed to where I am today. If you are looking to find a program and create your own meal plan message me and I will get back to you as soon as possible to discuss everything with you and your goals you have in mind.

 

Greek Dressing

(Makes 8 servings, about 2 Tbsp. each)

 

Ingredients:

1/2 cup extra-virgin olive oil

1/4 cup red wine vinegar

1 Tbsp. balsamic vinegar

1/4 cup fresh lemon juice

2 tsp. dried oregano

1 clove garlic, crushed

1 tsp. Dijon mustard

1/2 tsp. Himalayan salt

1 tsp. herbal seasoning blend

2 Tbsp. chopped fresh parsley

 

Directions:

Place oil, red wine and balsamic vinegars, lemon juice, oregano, garlic, mustard, salt, seasoning blend, and parsley in a blender or food processor, in 2 or more batches, if necessary; cover with lid. Blend until smooth. Refrigerate dressing if not using immediately. If dressing solidifies when cold, hold at room temperature for 30 minutes. Stir before serving.

 

Now tell me how that tastes ;)

 





Green Beans with Lemon:

(Makes 1 serving)

 

*8 oz. green beans, ends trimmed

 

*1 cup water

 

*1 1/2 tsp. extra-virgin olive oil

 

*1 1/2 fresh lemon juice

 

*1/4 tsp. finely grated lemon peel

 

*Himalayan salt(to taste;optional)

 

Place green beans and water in medium saucepan over high heat. Bring to a boil. Reduce heat to maintain a gentle boil;cook, covered, for 3 to 4 minutes or until tender-crisp. Remove from heat. Drain. Combine green beans, oil, lemon juice, and grated peel in small bowl; mix well. Season with salt and seasoning blend if desired.

 

 

Simple & Easy with a little flavoring.