Put a little sprint in your step!

Getting bored with the same old routine? Sometimes your body get's used to the usual same old, and it's good to change things up a bit. An easy way to mix up your workout is to throw some of your own intervals into your normal cardio routine. It doesn't have to be complicated. Set a goal for yourself so you have some sort of program to follow. Want to go even simpler than that? Put on your favorite tunes and alternate your pace fast/normal with every other song, or sprint whenever the chorus comes. It's as easy as that!

For example: Decide that every 5 mins you are going to do two mins of sprints, or two mins on an incline. This will get your heart rate up and will help you burn some extra calories. It can be harder to get yourself to work out with this cold weather, but keep plugging along! It will be worth it, and these are the months where we need to keep at it most!!

Health Nuts

I didn't used to like nuts. But, I've turned over a new leaf. I think they are quite delicious now, and they provide some great nutrition stats for you. Where all nuts do provide protein, and a great source of healthy fats, they can also be very high in calories if you aren't careful. So, what is a nut-lover to do? Go green. Pistachios!

They are a great snack and you get more bang for your buck as far as calories and fat are concerned.

Look at the comparison of one oz. of Pistachios vs. one oz. of Cashews.

Pistachios (49 nuts)
Calories – 160
Protein - 6 grams
Total Fat – 13 grams
Saturated Fat – 1.5 grams
Monounsaturated Fat – 7 grams
Polyunsaturated Fat – 4 grams
Fiber – 3 grams

Cashews – (18 nuts)
Calories – 160
Protein - 4 grams
Total Fat – 13 grams
Saturated Fat – 3 grams
Monounsaturated Fat – 8 grams
Polyunsaturated Fat – 2 grams
Fiber – 1 gram

Pistachios definitely win...and right in time for the holidays.

Thanksgiving Day Confessional.

It came and it went. I hope your Turkey Day was phenomenal. I'm sure a lot of your are thinking..."I really shouldn't have eaten that." I bet we could come up with a list of shouldn't haves, should haves, and wished we wouldn't have's. BUT, it's come and it has gone. So let's focus on the future, ok? What are you going to do from this point forward? What is your December going to look like?

THIS is what I want you to do. Set a December goal. You still have a couple days to decide what it's going to be. Some possible examples?

- No candy/treats from December 1st to December 24th

- A combo of 5 fruits and veggies every day for every month in December

- Drink 100 oz of water every day in December

- Get some form of physical activity every day of December

Get it? Got it? Good.

You guys know what it is you need to work on. Most people use December as a "throw away" month, thinking, " Oh i'll start in January. Don't be one of those people. There is no time like the present, and no reason to let yourself get one more month deep into your bad habits. Let's change something now, even if it's just one thing.

My goal for December: Write down/Fitday my food every single day. I'm still on my no sugar kick, so I feel like really concentrating on my exact food intake is where I need the focus. So what is your goal going to be? If you feel comfortable, leave it in the comments so you're committed to it!

p.s. The Hungry Girl Pumpkin pie was delicious. I'm a fan!

Some Thanksgiving Goodness

I love the Holidays. Thanksgiving is a great kick-off to the fun holiday season. It's also a jump start into the food fest that is November and December. Scary as it can be, keeping the holiday pounds off is doable. You have to decide to be in control of your situation. Here are some tips to beat Turkey Day this year.

1. Start your day off with a burn. Get yourself outside, to the gym, to your basement, to your local Turkey Trot. SOMETHING. You will more than likely eat more than usual, and if you take out the calories you'd burn on a normal exercising day, things could be S-C-A-R-Y.

2. Eat a great breakfast & lunch. Be EXCEPTIONALLY great. Try to avoid aimless snacking in between.

3. Choose to lighten up at least ONE of your favorite menu items. Take out the butter, switch out some applesauce for oil, use skim milk instead of cream, reduce the sugar and use some splenda...etc. etc. etc. You'll be surprised at how you may not even notice the change. Heck, you might even like it better.

4. Load up your plate in this order.

Veggies.

Lean Proteins.

Carbs.

Other Jazz...if it's calorically dense, and you're dying to have some. Do yourself a favor and just grab a taste of it.

5. Watch your appetizers. Go for the veggie tray, sans fatty dips. Avoid the cheese platter. Try not to go crazy with aimless handfuls of crackers. Be smart. Don't waste hundreds of calories on the pre-meal excitement. Remember there is the meal and dessert still to come.

6. Dessert can be a disaster. Pick one. Don't eat yourself sick. It's not worth it.

7. Gift your leftovers. Send them home with guests. Keep the good stuff. Lean turkey can make for a great meal/snack.

8. Be grateful. Remember what a blessing good health is. Remember how amazing your healthy body is.

Try this recipe for Healthy Pumpkin Pie. I'm excited to try this out tomorrow for my fam!

Here are some more yummy recipes you might be able to fit in to your holiday menu.

Low Fat Pumpkin Bread

Low Cal Chocolate Parfait

Delish Veggie Bake

Oven Baked Sweet Potato Fries *a favorite of mine!

Grilled Asparagus Rafts

Happy Turkey day!!

This is going to be GREAT.

Today I got a new computer.

Which means...I'll finally be able to do a blog post that doesn't take 3 hours to upload due to a struggling computer.

I can't wait. This is going to be good.

Get excited.

The Skinny Jeans Workout

They're in. Like them or not...so you might as well learn to like them, and like the way you look in them as well.

Yep. Skinny Jeans. Follow this workout and those gams will surely be feeling it!

3 sets of each, alternating between exercises:

Round 1

20 Jump Squats

alternate with

15 single leg lunges on the physio ball

(Stand with feet shoulder width apart in front of the physioball. Place one foot on top of ball, think shoe-laces down, and roll back into a lunge. Repeat on other side.)

and

15 Squats with the 50 lb bar

(on your shoulders, you can use dumbbells if needed)

Round 2

30 Walking Lunges

alternate with

12 Dead Lifts on Bench with bar/DB's

(Stand on a chair/bench/stair and hold your weight in front of your thighs. Keeping that back flat bend at the hips like you're going to touch your toes with the weight. If flexibility allows you to go down past your toes. Keep that back flat, shoulders back, and come back up slowly to standing.)

Round 3

Step ups on the bench with 15/20 lb DB's(15 on each leg)

alternate with

Single Leg Squats (15 on each leg)

Remember...by the end you want to have done 3 sets of each of these exercises. It should take you about 40 mins...and your legs should be toast by the end! If not, up the weight!! Now, go get your skinny on!

blah.

Today has been one of those days. I didn't get to work out. I feel like my eating was sub-par. Nothing horrible, but nothing to write home about. I think this week has just worn me down, and Friday has found me exhausted. I don't like these days; The days where I feel gross and like I'm not on my game. However, I am somewhat grateful for feeling this way today. I think I needed a little kick in the pants, so to speak, to get my butt back in gear again. Not, that I have been doing horrible, but I just know I can do better. Sometimes I think we get stuck in a rut of letting ourselves be average, and thinking that that is all we can do.

The truth is we CAN do better. We are capable of so much more than we think we are.

SO. Starting tomorrow I'm back into the mode.

- recording my food on Fitday.com (I swear this makes the BIGGEST difference)

- revving up my cardio

- making sure I get sufficient sleep

- watching my portions

Are you in need of some revamping? Do it!