Dancing Blondies

Oh Mondays. They come, and sometimes I am just not ready for them. I hope you all had an awesome weekend! I for sure did. All of your comments on your favorite salad bar made me want to drive an hour to the closest Whole Foods in this area...jealousy. Their salad bar really is thebomb.com.

Tonight was action packed...literally. We played Dance Central on the XBOX Kennect for hours. It is SO. MUCH. FUN. I am not a gamer at all, and I could play this all day long.

 Great music. Great moves. Great times.

 An issue that I seem to be dealing with a lot at work right now is overweight kids. It makes me so incredibly sad. The sedentary lifestyles that these kids are led into is the norm. Kids don't seem to play outside and move around like they used to. I remember playing outside in the cold with frozen hands and faces until my mom made us come inside. It is just so different these days, and it scares me. Childhood obesity is becoming an epidemic that is more widespread than anyone would like to admit. I have a dream of one day being able to write some literature that would be aimed at kids who struggle with these issues...one day...somewhere along the road it will happen.

In the meantime, it's games like Dance Central, that make me VERY happy. It's awesome to see technology, and something that kids love so much morphed with activity. Kids need to more more. Bottom line. Some ways to help your kids to do so...
- Set technology time limits (only allow a certain amount of time watching TV, playing video games, on the internet, or with their cell phones.)
- Get your kids involved. Find local community programs that will keep them moving such as basketball, dance, tennis, soccer, karate...etc. etc. Whatever you can find that helps your kids to move!
- Encourage your kids to play outside.
- Be an example. It is so important that your kids see you being active. They will mimic what they see.
- Teach them. Talk to your kids about good health and exercise. Explain why it's important.
- Get involved with them. Go for a family hike, walk, or bike ride. Engage in a family game of basketball or football. Have a kitchen dance party...these are my favorite.
There is so much you can do if you will just make a conscious effort! 

My friend SB made these Weight Watchers Blondies tonight and I thought they looked delightful, so I had to share it!

Ingredients:

2 sprays cooking spray

½ cup all purpose flour

10 Tbsp whole wheat flour (1/2 cup plus 2 Tbsp)

1 1/2 cup old fashioned oats (not instant)

1 ½ tsp baking soda

¼ tsp table salt

½ cup packed brown sugar

¼ cup sugar

4 Tbsp butter, softened

1 large egg

1 tsp vanilla

1 cup apple juice/apple cider (I think I might try and use unsweetened applesauce here)

2/3 cup white chocolate or butterscotch chips

Instructions

Preheat oven to 375ºF. Coat a 15- x 10 1/2-inch glass baking dish with cooking spray.

In a large bowl, combine both flours, oats, baking soda and salt; stir to blend and set aside.

In another large bowl, using an electric mixer, cream both sugars and butter until light and fluffy. Add egg and vanilla; mix well. Alternating in batches, add a little flour-oat mixture and then apple juice to bowl; beat after each addition. When all the dry and wet ingredients are well-blended, fold in chips.

Turn batter into prepared baking dish; smooth top in an even layer. Bake until top is lightly golden, about 18 to 22 minutes. Remove from oven and let cool in pan for about 10 to 15 minutes. Cut into 24 pieces and remove to wire rack to cool completely. Yields 1 piece per serving. 3ww points per serving.

Have you played Dance Central, or Just dance? So much fun...I could dance anytime anywhere. And I usually do. And More importantly...Do you have any thoughts on childhood obesity? I know so many of you have really active families, and I'd love to hear your input on such an important subject!

I learned a LOT yesterday.

I started out the day yesterday thinking it was going to be just the average Saturday. I was wrong. I learned a few things...and I thought I would share...

The day started out with my Saturday Morning bootcamp class. Can I just say they freaking ROCK. We did some awesome circuits, treadmill sprints, and all sorts of intervals. We have a great group of super hard working chica's. I am extremely proud of how hard they push themselves. We have a new girlie who joined in this past week, and I am AMAZED at her determination to get up to speed. It's awesome. She never gives up. She is going to accomplish her goals.

- I learned that we shouldn't ever give up on ourselves. We may have hard workouts, days, meals, weeks, whatever...don't give up. When things get hard imagine where you'd be if you didn't attempt? DON'T GIVE UP!

After boot camp, I wanted to go to spin but I ended up spending some time with a new client. This meant that I probably wasn't going get in the extra cardio I wanted to get in for the day. I was a little sad about that. Let's be honest, I'm always sad when I miss spin. It's my fave!

Next, I went with my sister to run some errands. She recently moved back to UT from Texas, and I couldn't be happier. I LOVE getting to hang out with her all the time. She's so awesome. It makes my day when I get to tag along with her. ;)

- I learned that pushing around a FULL shopping cart with three kids in tow can be just a good a workout as any. How cute are her kids? I know...I could eat them right up.

 While we were out and about I picked up some holiday candy for my house. I don't eat the candy, but I LOVE having it out for our house guests.

- I re-learned that I am obsessed with holiday candy. I am a total sucker for it. I think it so incredibly darling. 
Valentines day: I LOVE cherry juju hearts, cinnamon lips & hearts, & Colored M&M's
Easter: Cadberry Mini Eggs...duh, rainblow gum eggs,
Halloween: juju pumpkins, the taffy with the jack-o-lantern faces, reeces chocolate pb pumpkins
Christmas: Red and Green Peanut M&M's, mint M&M's, cinnamon santas, anything in a red and green wrapper etc. etc. etc.
I used to justify my love of holiday candies by saying that I had to eat a lot of them while they were, "available" because they would be gone for a whole year soon. Oh boy...my justifications. Can you see how I'm kind of an all or nothing girl? How cute are these though? Seriously...

 My darlingest best friend and roommate, Benita decided this week that she no longer wants to eat out for every meal at work. She enlisted me for some help, which I am super excited about. I'm stepping in and preparing her lunch foods and snacks for her to take to work. I feel like this is good practice for being a mom some day, right? 

- I learned that an AWESOME way to prep veggies is to buy a veggie tray from Costco. (Cheap and ready to eat.) I portioned them out into six separate bags for her to take with her, and bought some fat free ranch for her to dip them in. Easy peasy. Each bag has about 150 calories worth of fresh, delish veggies. I actually got this idea from an awesome client of mine, Amy, who was trying to incorporate more veggies into her diet. Thanks Amy dear!

- I learned that cleaning IS indeed a workout. Maybe I was ok with out my 2nd round of cardio today after all. Cleaning out the fridge and scrubbing kitchen floors is definitely a calorie burner! 

I had to make another trek to the store a little later in the day. When I was actually ready for the day...don't worry that I made it until about 5 PM without showering. I wasn't feeling super awesome, so I took it kinda easy all day. Also, for whatever reason I feel like the fact that it is Saturday makes it OK for me to wear no makeup and traipse around in my non-matching gym clothes. Don't judge. Anyways...store trek #2 was when I was ready for the day and I thought it would be a good idea to go shopping in 4 inch heels.

- I learned that pushing a shopping cart around in heels is a definite core workout. Some extreme balance is needed especially when you are trying to walk fast and get in and out. 

The evening ended with a big ole dinner party for one of my darling besties, Roxanne. We went to one of our local favorites, The Pizza Factory. I am obsessed with their salad bar. OBSESSED. 

- I learned that I am a master craftsman when it comes to the salad bar. Oh wait, I already knew that. Tell me that doesn't look mouth watering delicious? I would be willing to prove this skill to anyone who wants to come join me for a lunch/dinner date to The Pizza Factory. I think I could eat there every day.

 

So tell me, Did you learn anything this weekend? I was reminded that workouts don't just have to be scheduled at the gym. Every day tasks can be calorie burners too! What is your favorite Holiday Candy? I think the M&M company loves suckers like me who get re-excited every month over a holiday color change in the thin candy coated shell that melts in your mouth, not in your hand. I am fully confident that Peanut M&M's contain some form of cocaine, or other addictive substance. Do you like salad bars? I love them. Well, I love good ones that is. My favorites are the salad bars at The Pizza Factory and Jason's Deli. Yum, yum, yum.

It's a love hate thang...

I love/hate mornings. I detest waking up to an alarm, but with my early schedule it's a must. I have been getting up to an alarm clock in the early hours of the morning since I started high school and had to be at early morning dance practice. During college I coached a high school dance team, where I had to leave my house by 4:30 AM every morning, and as soon as I graduated I started training which lends itself to a scarily early schedule.
I love to sleep in, but my body has long since robbed me of that ability. I think my mental clock is just too used to the early morning hours. I do actually really enjoy getting up and being productive in the mornings, and I LOVE to get my work out in and over with before the day begins. There is something about being able to check that off my list that is just so fulfilling to me.
Unfortunately for myself, I am also a night owl. I do enjoy going to bed early, but I get going and start to work on some project, get cleaning something, start blogging, and partying with my friends to the point where all of the sudden it's 12:30 and my alarm is due to go off in 4.5 hours. One of these days I will learn.

(Don't worry folks...we're in Provo, UT here..."partying" consists of frozen yogurt runs, midnight movies, dance parties, and diet coke.) 

My extremely early schedule has led me to realize the importance of a good night's sleep. Getting some good zzzz's in is CRUCIAL to maintaining a healthy level of energy and even maintaining or losing weight. Your sleep time is when the body recoups. It is the best time for your body to recharge and heal itself. If you aren't getting enough sleep you aren't allowing for that to happen. Those who don't sleep enough tend to overeat the next day. Lack of sleep decreases the release of the hormone leptin and increases the release of the hormone ghrelin.  Ghrelin is the hormone that tells us we are hungry.

Less sleep = more ghrelin = more insatiable hunger. Translation...we eat more.

We tend to crave foods that are higher in sugar and carbohydrates which when eaten leads to more cravings of those same foods. It is a vicious cycle. Leptin is the hormone that tells us we are full.

Less sleep = decrease in leptin = we never feel like our hunger is satisfied. Translation...we eat more.

You can see how this can be scary if you are trying to eat healthy. Craving unhealthy foods and never feeling full is a dangerous combo. Aside from these reactions, sleep just makes us feel better. We look better. We have more energy. We are able to do more, which makes us feel better. We are happier. SO, STOP READING BLOGS AND  GO TO BED! JK...love you.

Do you get enough sleep? I wish I did. It is something I am really trying to work on! When do you go to bed and get up in the morning? I am lucky if I get to bed at 11:30 and I get up at 5:00 AM. Gross I know. I have to take naps sometimes. Are you a morning person or a night owl? I think I'm both. Is that possible?

Eating Out: The Healthy Way

Eating out happens. It's a fun part of our social lives, and is something that is a part of life. It doesn't have to mean you over eat and go buck wild with caloric consumption. I love to eat out. A friend mine joked that most people fear death, heights, and spiders; and my biggest fear is restaurants that don't show their nutrition facts or offer a generous salad bar.
I have made a hobby out of finding what I finding great options to eat at whichever restaurant it is that we choose to eat at. I am a firm believer in the principle that you can eat out and still be healthy and even lose weight if that is what your goals are.
For some people a weekend indulgence is their favorite part of the week. That can be a great method to keeping your weeks healthy. For me, the feeling of having to "restart" the next day is unappealing. I don't like to feel like I'm going to have to run twenty miles every time I leave a restaurant. Here are some of the rules I follow...

With Italian food:
Choose a marinara sauce over a cream based alfredo or cheese sauce. Marinara's are tomato based, while anything cream based is going to be very high in fat or calories. Ask for whole wheat noodles or pizza crust if they're available. The thinner the crust the better. Choose to lighten the amount of cheese on your pizza, and blot the cheese you do get with a napkin. You'll slash the calories and fat by a lot. Also, remember that most italian restaurants have great grilled chicken or fish dishes. Pasta and pizza is not the only option.

If you're eating Mexican:
Watching your add-ons is a huge key here. Cheese, sour cream, guacamole, and ranch dressing are all calorie laden.  Lighten up on those options or leave them out all together. Instead go crazy with the salsa, and the veggies. Salsa is extremely low calorie, and has a ton of flavor. Choose soft shells over hard shells, and avoid fried dishes if possible. Skip the bottomless chip basket if you are counting calories. It's way too easy to overdo it.

If Chinese is your thing:
Try to avoid the fried dishes that are packed with calories and fat. Most dishes that are sweet and sour are not only fried, but coated in a calorie filled sauce. Instead look for dishes with the words Jum - poached, Kow - roasted, or Chu - broiled. These are lighter options and aren't deep fried. Ask for brown rice instead of white. Watch your portions. Most chinese restaurants serve family style which can be dangerous.

If you're going Japanese:
You actually have some of the better options here. Sashimi and Sushi rolls can both be fairly healthy. These rolls are full of protein and veggies and they are portion controlled. Don't get overly excited though...some of the rolls have trouble written all over them. Tempura and Tonkatsu rolls have been breaded and fried and are high in fat and calories. Also, anything that is "spicy" is going to be high in fat because it contains mayonnaise.

If you're going to a buffet:
Oh boy. Just be careful. Watch your portions. Avoid buttery covered foods that look harmless. Watch out for all of the pasta salads that are made with mayo. Go for the non-fried protein.

If you're going to a salad bar:
Read THIS post. It breaks down the salad bar basics.

If you're going for a "light" soup and sandwhich:
Choose whole wheat bread. Skip the mayo and fattening sauces. Load up on veggies and protein instead. Choose broth based soups instead of cream based soups.

If you HAVE to make a fast food run:
Ask for the nutrition facts. Make a smart decision. Use your head, not your stomach to decide.

If you are going for breakfast:
Opt for some oatmeal, or whole wheat options. Choose an egg white omelet. Ask for sugar free syrup. Skip the juice. Choose a kids meal for smaller portions.

Basically...just be aware! Do you love to eat out? I think it's fabulous. I love the experience. I love sitting and talking with friends, and a night on the town. What are your healthy eating out tips?

Sparkle On!

Sparkle is such a pretty word. Right? Leah from sparkleskirts.com
sent me a running skirt to review. I have never worn a running skirt, so I was excited to try one out. I mean who doesn't want to look darling and sassy while running?

I really wanted to try it out on the open roads, but the weather factor made that impossible. So, indoors it was. The skirt has a 6 inch inseam, and shorts underneath. Leah guaranteed me that her product WOULD NOT ride up. This was a tall order in my book because it seems like EVERYTHING rides up, and I cannot stand clothing malfunctions. If my clothes are bugging me while I'm working out I think only about my clothes and not about my workout.

Don't mind my winterized legs. It is very clear that it's been a while since they've seen the sun. 

 So what was the verdict?
Here goes...

Pros: 

- Loved the length. I didn't feel like my business was hanging out all over the place.

- Loved all the storage space. Zippered pocket across the waistband, and a hidden pocket on each side of the shorts. Perfect for a key, small phone or ipod, shotblocks/gu/lunch ;) 

- Didn't ride up. Leah was right...well done. Very comfortable.

- Cute and sassy!

Cons: 

 - I didn't love the logo across the front. I'm not one that is huge on words on my clothes, so this i just a personal preference and has nothing to do with design.

- Wash instructions advise you to hand wash them. Because I sweat in my workout clothes and I like to make sure they get clean, which in my head means washing machine. I realize that you can hand wash things clean too, but it is more of a hassle.

All in all I was impressed! Thanks Leah for sending me the darling skirt. Now, go check out her website!!

sparkleskirts.com

What a Wonderful World.

Sometimes I drive with my ipod on shuffle; shuffling every song on my ipod like it's one giant playlist. I like the randomness of not knowing what in the world is going to come up next. I know, I live on the wild side. As I drove to work this afternoon the charming, Louis Armstrong began to serenade me...

"I see trees of green, 

red roses too.

I see them bloom, for me and you.

 And I think to myself...

What a wonderful world."

You know the song. Suddenly I found myself reflecting on all of the little wonderful things around me that I don't always take notice of. I was taken back a bit by how amazingly blessed I am, and we all are. I have an incredible family, great friends, a job that I love, a healthy body, healthy food to eat, a warm bed, a college education, a free country to live in...etc. etc. etc.

It was such a great reminder to me that the happiness in our lives is all about our perspective. We choose to see life full of positive experiences and little joys, or filled with negativity. Such a big part of health is our own well being and happiness, and if we can't figure out a way to put things in positive perspective we will always be searching for some sort of happiness we can't fulfill.

So, take a little time out of your day and think to yourself...What a wonderful world. :)


Now tell me, what things to you notice that make you remember how great life is? Cause it really is great.

Let's Get Positive: White Bean Chicken Chili

I was told tonight, January 24th, is "the worst day of winter," and it all gets better from here. Apparently, it is at this point in the winter that there isn't much to look forward to by way of holiday excitement, people start realizing they are failing at their new years resolutions...again, and taxes begin to flood people's minds. Yikes...BUT, I guess if today is supposed to be the worst that means we're headed back towards happiness. I like the sound of that.

How are you doing on your New Years Resolutions or Goals so far? This is a great time for evaluation and even recharging your motivation. Unfortunately, far too many people mess up once or twice and they throw the towel in. Don't let that be your fate. If you have slipped up, don't let it get you down. Look at the positive things you've done to try and change or improve, and build on those things. Don't beat yourself up. Stay positive.

I watched my sister's kids last week and she had some delicious leftover white bean chicken chili in her fridge that I had for lunch. It reminded me of this super easy, tasty, HEALTHY recipe that I have for the same chili. What sounds better in the winter than some warm soup?

Low-Fat White Bean Chicken Chili
1 medium onion, chopped
1-1/2 cups cooked shredded chicken (You could use a rotisserie chicken to save time)
2 cans chopped green chilies
3-1/4 cups green enchilada sauce
2 cans whit beans or pinto beans
3 cups water
1 tbsp chili powder
1-1/2 tsp ground cumin
1 tsp salt
1/2 tsp black pepper

Combine chicken, onion, chili powder, cumin, salt, pepper in pot until onion is tender. Add water, enchilada sauce, chilies and beans. Allow to simmer for 20-30 mins, until flavor combines. E-A-S-Y. This recipe makes about ten servings and each serving is about 120 calories and 10 grams of protein. AWESOME. This would be delicious served with my easiest wheat bread ever.


What is your favorite soup? I LOVE tomato basil and minestrone. How are you doing on your new years resolutions? I am doing great so far!! We're going into week for of the competition at work, and I'm feeling great. :)

Snack Attack.

Tonight we experienced, what is about the closest Utah ever gets to being Hollywood-esque. The Sundance film festival always comes around this time of year, and it seems like 1/2 of Utah ventures up north to wander the streets of Park City in hopes of some celeb spotting. We bundled up, went to dinner, and walked around Main Street for a bit. It was preetttty chilly. I think any hopes of spotting any celebs were dashed by my survival instincts.

a. I hate being cold.
b. Because I hate being cold, (as was above mentioned,) I walk as fast as possible from one location to the next. Eyes on the prize = getting inside and getting warm. No time to star gaze, unless of course you are in the way of me getting inside.
c. My Giant North Face coat has a large fur hood that blocks my peripheral. Warmth over Beauty.

So, I'm sure I passed Paris, Ashton, JT, and Angelina...but I was to worried about my own warmth to give them the time of day. ;) Let's be honest...I'm not one of those people who just runs into famous people left and right like my sister Nichole. Although...I've met Fred Willard, and one time I saw MC Hammer outside of Pure in Las Vegas.

On to actual important things...One of my booty boot campers asked about some good snack ideas that both she and her daughter could eat that she could feel good about. I came up with a list of my favorites...

- Any sort of cut up fruits and vegetables. Having fresh, pre-cut vegetables and hummus or a fat free dip on hand is a great way to satisfy cravings for something crunchy, with an option that is low in calories and fat. Having whole fruits on hand such as apples, bananas, pears, clemantines, and oranges are also great and easy to take on the go. Frozen grapes can be a great treat to munch on. A favorite snack of mine is cut up bananas or apples with peanut butter or almond butter.

- Caramel Corn Quakes. These are a great option if you are looking for something sweet. Kids love them too.

- Nuts are also a great option. I am a big fan of the all natural almonds. The only problem you can run into when you are dealing with nuts is portion control. It's very easy to keep grabbing and grabbing without realizing that you've gone overboard. Nuts are high in calories, so you don't want to overdo it.

 - I LOVE sweet potato fries. They are so delicious, and kids love them too. They are a great after school snack, or side dish to a healthy lunch or dinner.

 - Fake out chips and salsa. Set your oven to broil. Take a whole wheat tortilla, I prefer the La Tortilla Factory Low Carb Tortillas, and spray a cookie sheet. Place the tortilla on the cookie sheet and cut it into pieces using a pizza cutter. Give them a once over coat with cooking spray and throw them into your oven for a few minutes. As soon as they crisp up, take them out and eat them with some fresh salsa or hummus. I prefer mango salsa...yum.

- Air popped popcorn is  a great low calorie snack that kids love. One cup of air popped popcorn is about 33 calories. Be careful not to ruin those great stats by dousing it in butter and salt. I prefer some spray butter and just a sprinkle of salt for taste.

 - Low fat zucchini cookies. This is, hands down, one of my favorite recipes. If you haven't made these cookies yet, you are crazy. Every time I make them and give them away people can't believe they are healthy. They only have about 80 calories per cookie. I like to double or triple the batch and put them in the freezer in a big ziplock bag. Take them out and put them in the microwave for 15 seconds and you'll be happy as a clam. 

 

- Homemade Peanut Butter Banana Protein Bars

- Edamame  I LOVE the individual packs you can get at Costco. A great protein filled snack.

- String Cheese

- Low Fat/Fat Free Yogurt with Fiber One Cereal

- Whole grain crackers and Laughing Cow Cheese

- Bran muffins. These are another favorite recipe that I will make and put in the freezer to have on hand for quick snacks or breakfast.

- Deli Turkey and whole grain crackers

- Healthy protein bars and meal replacement bars. My favorites are Cliff Bars, Zone Perfect Bars, Pure Protein Bars, and Balance Gold Bars. 

- Hard Boiled Eggs

- Protein Shakes

- Cottage cheese and your choice of fruit or veggies. I like either tomatoes with some salt and pepper, or cut up fruit. 

- 100 Calorie Packs...I'm not a huge fan of these because they don't hold much nutritional value, but they are great for portion control and can be great to keep on hand for your kids.

- Sugar Free Fudgecicles. 

- Diet Rootbeer and fat free vanilla ice cream or frozen yogurt. 

- Fat Free/Sugar free pudding cups

- Fruit Leather

- Whole wheat toast with Peanut Butter 

Hopefully these ideas can help you make your snacks healthy ones! What is your favorite snack/your kids favorite snacks? I would say my all time fave right now is air popped popcorn. Have you ever met anyone famous? I forgot to mention my sister and I rode Thunder Mountain Railroad at Disneyland with Lou Diamond Phillips...la la la la la la bumba!

Exercise of the Week: Plank Mt. Climbers

I have been LOVING these lately. Working the core and getting the heart rate up at the same time. Yes, please. I am a huge fan of the plank. It is such a great exercise to improve core strength, which will help you in all areas of your life. I have had some lower back injuries, which only started getting better when I began to do core work. Going from SEVERE pain to being pain free has made me a big believer in working your core. If you have a solid foundation you will be a powerhouse in all other forms of exercise, sport, or even just daily functioning you engage in.

Plank Mt. Climbers

1. Start in an extended Plank Position...Like So...

2. Hold this position for 10 seconds.

3. Do 10 mt climbers. (Bring one knee into your stomach and then back to start and switch bringing your other knee into your stomach. Repeat this 5 times on each leg.

4. Go back to holding the plank position for 10 seconds.

5. Repeat this 5-10 times if you can.

These work your abs, lower back, shoulders, glutes, chest muscles, and triceps. Just think keep everything super tight and flex your muscles the whole time!

I am going to do these with my boot camp class tonight, and I'm sure they'll LOVE em! ;)

On a totally unrelated note...I booked a ticket to AZ today to go visit over Valentines Day weekend. YAY!!! I am so excited. Both Delta and Southwest have one way flights for $79 bucks, so if you have a need...check it out. That is basically free. I can already feel the warm sunshine. :)

Do you do core work? I have made it a point to throw some balancing and core strength into all of my workouts. Believe me, it's worth it. Do you have any fun trips or vacations to look forward to? It is amazing how having something to look forward to makes me so happy. It helps me get through busy, crazy times!

OLE!

I can't believe Wednesday is here and basically gone. Some of you have asked what my regimen is for my eating/working out schedule for my competition for work, so I thought I'd let you in on what the past two and a half weeks have looked like for me.

Diet:
I have been VERY strict with my eating. I've been following these basic guidelines.
- Recording all of my food. Yes...Every. Single. Bite. 
- Macro-nutrient percentages: protein 30-35%, carbs 50-55%, and fat 20-25% (trying to stick as close to 35% protein and 50% carbs as possible.) I have been aiming for about 90 grams of protein per day.
- LOTS of vegetables and lean protein.
- Lower intake of fruit (1-2 servings) I'm trying to keep my overall sugar intake down, but I HAVE to put 1/2 a banana in my protein shake, or else I won't eat it.
- Total caloric intake 1,200-1,300 calories per day.
- No sugar or treats. (Exception of fat free frozen yogurt 1-2 times a week if I have the calories for it.)
- 4-5 small meals throughout the day, no mindless snacking. Every calorie is accounted for.

My typical day looks something like this:

Breakfast:
Oatmeal (Variety of toppings...peanut butter, almond butter, cinnamon, ff/sf chocolate pudding powder, banana, etc.)

Snack: (unless I work through until lunch time and then I skip this snack)
1 egg + 1 egg white
(or)
1 part skim mozzarella string cheese  

Lunch:
Chicken w/spinach and lots of veggies
(or)
Tuna wrap w/spinach and lots of veggies (La Tortilla Factory Wrap, of course)
(or)
Some other form of lean protein and lots of veggies
(or)
Strawberry Banana Protein Shake
(or)
Breakfast Burrito

Snack:
1 egg + 1 egg white (If i didn't already eat this earlier)
(or)
Apple and 1 Tbsp PB
(or)
Protein Bar (Zone perfect bar, Balance Gold Bar, Pure Protein bar...I try to NOT eat these because they do have a lot of sugar in them)
(or)
Yoplait Light Yogurt with 1/2 cup Special K Protein Plus Cereal

Dinner:
Same options as Lunch...yep I'm THAT exciting.

Snack: (If I am needing it and have the calories.)
- 25 calorie diet hot chocolate
- 3 cups air popped popcorn

My favorite salad of the week has been what I call a Fiesta Chicken Salad...OLE!

It is SO tasty! I grill a 3 oz chicken breast on the george foreman grill with some mexi-seasoning. I put it on top of 2 cups of spinach, 1 cup of steamed broccoli and carrots, and 1/4 cup diced green pepper. I top that with mango salsa, and if I'm feeling the need I'll dip my fork in a little bit of fat free ranch on the side. Stats: 250 calories, 25 grams of protein, and 6 grams of fiber.
P.s. You should really try this...it's gooooooood.

Exercise:
My workouts have been pretty intense these past couple weeks, but I've been feeling good, so I've been loving it. Because of my schedule It was pretty similar for both weeks.

Monday:
Morning - 60 mins elliptical intervals 
Evening - 4 miles running

Tuesday:
Morning - 60 mins stairs intervals
Evening - Boot Camp (resistance training here)

Wednesday:
Evening - 45 mins stairs & 45 mins of spin

Thursday:
Morning - 60 mins elliptical intervals
Evening - Boot Camp (resistance training here)

Friday:
Morning - 60 mins stairs/30 mins elliptical

Saturday:
Morning - 60 mins running/elliptical
Boot Camp (resistance training here)

*I also went to yoga a few times and walked on the treadmill while waiting for clients :)

Sunday REST!!! MUCH appreciated.

Since I started I am down 5.5 lbs on our work scale and 6 lbs on my home scale. I weighed myself the day before we started, so that is where the discrepancy is. I know some of that is getting rid of Christmas snacking, so I'll be interested to see how my body reacts from here on out!

Feel free to help me out with some new awesome lean protein high veggie meals!! What is your favorite low calorie snack/treat? I am loving air popped popcorn, diet hot chocolate, deli turkey, and fat free frozen yogurt. Do you eat several small meals throughout the day or fewer bigger meals? I am always hungry, which is why the small meals throughout the day works well for me.

P.s. For my adoring fans...we just watched the MTV show. Provo was CUT! They showed her working out at Elevate at the end, but that was it...I guess I'll just have to send in my application to The Real World, or apply to be on Jersey Shore or something now. Thanks for all of your darling comments, and for those of you who actually watched it. Man, you guys are the best! :)

Reality Television At It's Finest.

Tomorrow is the day. The day I get discovered. Well, probably not, but it is the day my 9th grade self's dreams come true.

Back in September MTV came to Elevate looking for a place where one of their reality TV stars could come and train due to her relocation from California to Utah. The show they were working on was based around overweight high school students who wanted to change their lives by losing weight. At the time, the show had no name, and the fact that they were filming here was to be kept on the DL. They ended up choosing our gym, because it's awesome...duh...and guess who got to be the one who gives her the grand tour.

Yes, you guessed correctly, moi.

I was mic'd and everything. Don't ask me what I said, did, or looked like. I'm sure I look like a total fool. Nonetheless, my MTV debut will be on tomorrow at 8 PM MST. The TV show is called, "I Used To Be Fat," and a few episodes have already aired. If I am in the show it will probably only be for a few seconds, but we all have to start somewhere in our reality television careers. Maybe my filming didn't even make the cut? We shall see...

Wish me luck. Come tomorrow, I'm sure the paparazzi will be banging my door down.
Oh, and if I do make the episode...I'll have no snide remarks about the fool I make of myself. Aaathankyou.

I have a dream. I really do.

The weekend isn't quite over yet. Boy am I glad to have one more day to enjoy. Tonight at my house we invited a bunch of our friends over to watch, "The Blind Side," and eat treats. Such a good movie. We decided to whip up some caramel popcorn, which just happens to be one of my favorite treats in this world.

 

I wanted some. Usually I am fine with deflecting the sweets, but for whatever reason it was calling my name. I would have loved to stick my hands into that ooey gooey goodness. Sticky caramel popcorn fingers are only a sign of great popcorn and a good time. It was at this point that I had a decision to make. Do I cave? I have worked so hard over the past two weeks to reach certain goals, and is this the moment where I crash? Is this where I give in. 

The answer is no. I have come too far and worked to dang hard. I opted for a bowl of air popped popcorn instead. Only about 30 calories in a cup of this goodness. It's full of fiber and protein and makes for an incredible snack. I spray mine with a little spray butter and then shake a little salt on top if it's needed. YUM. SUCH a great, cheap, filling snack. If you don't have an air popper you can get them for super cheap, or even just get the smart pop microwave safe bags. Healthy popcorn is a great snack.

 This does rule out movie theater popcorn, I'm sorry to say. That stuff is pretty dang good too. In reviewing this situation I thought about those of us who are striving to reach a certain goal; whether that be aiming for a certain weight, reaching a certain time goal, or setting a new PR. If something is worth doing, it is worth doing well. If you REALLY want to see progress in your life you have some decisions to make. Now, don't get me wrong, I am not by any means saying that in order to reach a health or fitness goal you have to get rid of sweets one hundred percent. I am a total believer in moderation, and I think that it can have a time and place.

What I am getting at is...what are you willing to do to reach the goals you have set for yourself? The little decisions we make throughout the day can make or break us. Are you giving in to your slightest temptations or are you practicing will power? If you really want to see progress or any sort of change, prove it. Stop talking about what would be awesome or ideal, and do something about it. Do what it takes to make your dreams come true.

It may not be easy, but ease would decrease your appreciation. The end result that comes from hard work is a feeling of accomplishment, which is hard to duplicate. So, do whatever you need to do. Exercise even if you're feeling tired. Instead of eating a cookie every time you see one, practice some moderation and self control. Push yourself just a little bit harder, so you will see the progress you are reaching for. Success is worth it.


Do you like popcorn as much as I do? I think it is such a great snack. Don't even get me started on the caramel corn. What is your dream/goal for yourself? If it's a new years resolution you've set for yourself, make this year be the year that it happens. Stop letting weeks go by without any changes being made. Remember that nothing changes if nothing changes. You can't do the same things and expect different results.

sandwich bread...greetings from the waiting room...

I had great intentions for a post today with a new fun healthy recipe. However, on my way to church today my darling friend roxanne called me saying she didn't feel so well. After she described her not-so-swell symptoms I decided we should hit up the urgent care. 6 hours later we've been relocated to the hospital for a CT scan and we haven't made much progress in the form of what is wrong...oh good times at the hospital.

I hadn't had anything to eat since my oatmeal breakfast this morning, so at about 4 I decided to check out the hospital cafeteria. (I usually eat every three-four hours, so I was dying.) I skipped over the chicken fingers, hamburgers, and french fries and saw a turkey sandwich as my only possible option. The worker behind the counter seemed less than thrilled to be working...I don't blame her...I wouldn't want to work on a sunday either. Our conversation made me realize that we have a long way to go in the form of healthy food knowledge.

Me: hi. I was wondering what kind of bread your turkey sandwich was made on.

Sassy-pants worker: sandwich bread.

Me: oohhh kaaay... Like, is it white bread? Or wheat bread?

SP: yeah. (Frown)

Me: ok...

SP: (staring...frowning...sound of crickets)

Me: I guess I'll have that.

The sandwich was in fact on white wonderbread. Good to know that is termed "sandwich bread." Who doesn't know what wheat bread is. I took off the top piece of bread and piled what was left on one side to cut down on the white bread. Like I said I was hungry. Reeeeaal hungry. Luckily I found a side of fresh veggies to devour along side it. Oh, the hospital...

Today is a Very Very GOOD day.

It is a very good day for me, and I will tell you why in a second. However, it is also a very good day for KRISTY from Sweet Treats and More because she is the winner of the Resolutions Remix Giveaway!!

I used random.org to select lucky #27... Kristy said...

Well, now you get to try them for FREE! Email me @ megolina21 at gmail.com with your info and I'll send your loot asap. If you guys haven't checked out Kristy's blog...run...don't walk there NOW. (After all you burn more calories running...muah hahahaha. I'll stop.)Your mouth will water, and you might just decide to bail on your weekend plans and bake for hours. Kristy is awesome!! Congrats girl! :)

Also, you should know that reading over all of your favorite desserts was SLIGHTLY torturous. I've been eating like a saint these past couple weeks because of the competition at my work, and desserts have been most definitely out of reach.

Today has just made me smile ALL OVER the place. Here's why...

1. I woke up feeling rested. I usually don't get enough sleep, unfortunately. Which is too bad because I KNOW how important it is. Last night I got to bed early, and I woke up this morning feeling great. 

2. I had a client cancel so I was able to get a run in, in between clients. I of course, would always rather my clients come, but sometimes gaining an hour of time is a GREAT gift. I did 5 miles without my brace and although it hurts a bit right now, I'm hoping this means I might be brace-less from here on out! (I tore the deltoid ligament of my foot running in October, and I'm still trying to get back to 100%.)

3. An AWESOME client of mine lost 10 LBS since when she weighed last in Mid December. She has really dedicated herself to working her BUNS off (literally.) I am SO SO proud of her. I train her three times a week, and now she comes to my boot camp on the other days, so I'm working with her 6 days a week. THAT is dedication. I was reminded all over again why I love what I do so much. Watching people change habits, improve themselves, reach goals, and gain self confidence is so incredible. Way to go FRAN!!

4. I got to double up on my workout. I was planning on doing my cardio for the day after I was done with all my clients, so I decided to continue as planned and hopped on the elliptical for a second sweat fest. Confession #1...I love doing two-a-days sometimes. ESPECIALLY when I'm top of my eating game. It makes me feel empowered. I'm weird, I know. (Don't worry...I have days where the last thing I want to do is work out, so I promise I feel both sides of the spectrum.)

5. I am meeting with two new clients today. Always exciting!

6. I came home to a surprise from my best friend, Benita. She left me the SWEETEST note and a gift card to the movies, for no reason at all except because she is so thoughtful. I love going to see movies. Isn't that the best surprise ever? 

7. I branched out again for lunch.
Confession #2...I have never had what I believe you people call a, "breakfast burrito." Until lunchtime today. I learned to like eggs like a year ago, and I still don't love them all the time, so this was big for me. I wanted a fast, easy, high protein lunch, so it went a little something like this.

 And then I put it together with a little something like this.

It was really good! I promise I don't eat everything on the La Tortilla Factory Tortillas...just most things. ;) The whole, "burrito," was just over 200 calories and 25 grams of protein. Can I get a what, what? I wanted some veggies as well, so i had a little spinach & carrot salad with a drizzle of fat free honey dijon dressing.

8. It's FRIDAY! AND a long weekend...yaaaaaay! Awesome. I hope your Friday is treating you right. You deserve it!




What is making you smile today? Feel free to list multiple things. In fact, please do! What do you love about your work/role as a parent/way you spend all your time??

Gotcha!

I'm it. I was tagged by Jen the other day, and Katy gave me a stylish blogger award as well, and so I'm combing the two. Is that against the rules? pssssh...what rules? Seven random things about me...GO.

1. I am naturally a blonde.

 Like...really blonde. About two years ago I was SO bored with my hair I decided to dye it dark. My family didn't recognize me. Lot's of people I haven't seen in a while still don't. I can't decide which I like better now. Feel free to give your input! ;)

2. I love the beach.

I love all things warm, sunny, and bright. Hence all my complaining about winter. I love being tan and eating fresh produce and riding my cruiser all over town. All things summery. I took this pic of my friends when we were in San Diego this summer, and it might be my favorite picture I've ever taken. Pretty sweet, eh?

3. I love to dress up for any occasion.

Sometimes life is just more fun in a costume. 

4. I have the most incredible family in. the. world.

I don't know where I would be or who I would be without them. They are my life support, my strength, and my happiness. I love spending time with them. They are some of the kindest, funniest, most sincere people I know. We always have a little missing spot in our hearts for my older brother that was killed in a car accident. He was hit head on by a drunk driver, and it is an event that has definitely changed my life. It has made me appreciate life and realize how important the people we love are. A large part of the happiness in my life is knowing that I will get to be with my family forever.

5. I LOVE frozen yogurt.

Anytime. Any place. Anywhere.

6. I wear black like 95 percent of the time.

 Not in like a...I'm a gothic...sort of way, but in a...I think it's always classy and slimming sort of way. Everyone makes fun of me for it. I add in splashes of color here and there, but I like my black. I think I refuse to wear white. I think it's unflattering on me. I own 2 white shirts and they both have black stripes. And nope, those aren't my glasses. They aren't even real.

7. I am terrified of heights. 

 This summer a bunch of friends and I went rock climbing in Moab, Utah and it was one of the scariest things I've ever done. Climbing up was easy. I got up there pretty dang fast actually. Then I made the mistake of turning to look down and I was absolutely terrified. Backing over the edge to repel down was REALLY scary. Yikes. I did it though!

So there you have it. C'est moi. Probably more than you care to know.
I tag my new blog friend Jenn at RunningSane. He blog is awesome! Check it out if you haven't :)

Also...I'm going to pick the winner for the Resolutions Remix Giveaway tomorrow. So if you haven't entered you have until midnight tonight! 

Do you wear a certain color all the time? Any blackies like me? Any want to come eat frozen yogurt with me? ;)

love you lots xoxoxo

The Three R's: Recycle, Reuse, and Review.

Do you remember learning about recycling?I do. I was in 3rd grade and we sang a song called, "I love trash," for an assembly. We all had to wear homemade hats that were constructed out of garbage. I believe I wore an empty gallon ice cream bucket adorned with fringe made from newspaper. I have never hidden my love for ice cream.
What can I say? I was born classy.

Today has been CRAZY. I don't think I've stopped going since 5:20 AM when I woke up this morning, and I just got my 9:00 dinner in. I hate eating that late, but sometimes you just do what you can! I hope your hump day has been great! :)

Last night was our first night of BOOT CAMP, and it was so much fun! The group that came worked their TAILS off. I'm so proud of you guys! I can't wait to see the awesome results you are going to get! I've had some emails and comments asking if it's possible to attend single classes. It totally is, so email me at megolina21 at gmail.com if you want more info about it!  

The peeps over at Naturally Nutty sent me some of their delicious almond butter and peanut butter to review. Check out these flavors... 

Cinnamon Vanilla Almond Butter and Chocolate Butter Toffee Peanut Butter, are you kidding me. No, I most certainly am not. I almost felt guilty for eating them because I don't eat sugar, (aside from natural sugar and frozen yogurt,) but fear not...they use all natural organic ingredients and they are both vegan an gluten free.

I sampled the cinnamon vanilla almond butter with a crisp and delicious, and monstrous might I add, fuji apple. It tasted like the apple pie apples from rocky mt. chocolate factory or the cinnamon sugar almonds you get at Christmas time. Anyways...it was REALLY good. I would definitely recommend it. I think it would be absolutely delightful on some whole wheat toast. Try it.

 I hope this close up makes you drool.

 I also had a bunch of you ask me how the reheating of the crock pot steel cut oats went. I am happy to report they tasted AWESOME. All the more reason you should totally try them! I made a batch with four servings, and put three into individual containers in the fridge so I could have them for breakfast this week. It made things so easy. I just popped them into the microwave and pulled them out, gave them a good stir and added all the delicious toppings I could think of. My favorite batch consisted of the Naturally Nutty Chocolate Butter Toffee PB, a drizzle of honey, some cinnamon, and a chopped up banana.

  

Oh sweet goodness. It made the 4 degree morning drive to work today a little more enjoyable. I'm not lying it was 4 degrees. I have a blanket I keep in my car that gets wrapped around me INSTANTLY and the heat goes full blast. There were people running outside.

4 degrees + 5 AM + darkness + ice + running = no thank you crazy people GO BACK TO BED!

Also...because I told you I don't like to waste food. I thought I'd show you another great way to eat the Black Bean Quinoa Salad Recipe. I made this tasty concoction for lunch today with my leftovers.

 The quinoa salad is just as good cold as it is warm. My whole wrap ended up being 350 calories, 36 grams of protein, and 20 grams of fiber. You heard me right. Almost all the fiber you need for the DAY in one meal. Worth it.

I was asked to teach a Zumba/Hip Hop aerobics class for a church group tonight. I went straight from spinning, and so I was a sweaty disaster. (Whenever I call myself a disaster my friend calls me, "Katrina." Funny, no? Not funny...maybe inappropriate?)
Anyways...It was a good time! I have danced my whole life, but I've only done ONE Zumba class. Good think I know all about the fake til' you make it principle in life. :) I hope you had an awesome day. I'm SO glad so many of you have entered to win the Resolutions Remix. If you haven't, do it now, duh. xoxoxo


Do you Zumba? Are there any other group fitness classes you like? I know it's all the rage, but I prefer turbo kick, spinning, yoga, and step. I'm a certified group fitness instructor, but I don't teach any classes aside from my boot camp. Do you run at crazy hours or crazy temperatures? I'm a total running snob. I refuse to run outside if it's too cold or too hot. I pick the treadmill over crappy weather, always. I don't like to run in the dark alone either. I prefer not to get kidnapped. :)

The Resolutions Remix. It's extra delicious.

It's that time of month again. No, not that time of month. Thank goodness. It's time for January's mix giveaway. This months mix has some SWEET new tunes on it. New B-spears? Hello. Call me crazy, but she can hit whomever she wants with an umbrella, shave her whole head over and over, and go to rehab 25 times, and I keep on dancing to her tunes. You? Tell me I'm not alone.

No Hands - Waka Flocka Fame (feat. Roscoe Dash & Wale)
Sing - My Chemical Romance
Hold It Against Me - Britney Spears
Whip My Hair - Willow Smith
Raining Men - Rihanna
Marry You - Bruno Mars
Shake - Jesse Mcartney
More - Usher
What's My Name - Rihanna (feat. Drake)
If You're Wondering If I Want You To - Weezer
Come On Girl - Taio Cruz (feat. Luciana)
Shots - LMFAO & Lil' Jon
Yeah Yeah Yeah - New Politics
1983 - Neon Trees
Tonight - Enrique Iglesias (feat. Ludacris & DJ Frank E)
Hey Baby (Drop it to the floor) - Pitbull ft. T-Pain
The Other Side - Bruno Mars (feat. Cee Lo Green & B.O.B.)
Just Can't get Enough - The Black Eyed Peas
Chillin - Wale (feat. Lady Gaga)

You can check out all my workout playlists from the past HERE 

One lucky winner will be walking away with this schweeeet mix AND an assortment of my newest dessert obsession...

Have you had these? It is quite possibly the best invention EVER. Another trainer at my gym let me taste test them right before I went home for Christmas break and luckily my mom Santa filled my stocking with them. Wow, they are good. Like, really good. Like, they could almost pass for a real dessert...ok not even close, but still a good treat to curb your sweet tooth. (Or at least distract it for a minute.) I am a gumaholic. I currently have 6 packs (all different flavors) in my purse. Don't you dare tell my dentist...it's sugarfree? I think I am always chewing it, and I HAVE to chew gum while I work out. Anyways...maybe you're a gumaholic too, and I can help feed your addiction.

To win:
1 entry - Become a follower/Leave a comment
2 entries - Tell me what your favorite dessert is :) Leave another comment