What's a Wafflini?

Today for lunch I wanted something different. I like to eat mainly the same things most of the time, but every now and again I get creative and branch out.
I knew I wanted my lunch to be something with chicken, so I ventured through the fridge for something to make it a little different than the usual.
I decided to grill up my chicken on the george foreman with some BBQ sauce. I chopped that up and put it on a La Tortilla Factory Whole Wheat Low Carb Tortilla.
It looked a little something like this.

 I then decided I wished it was a yummy hot panini-ish sandwhich...but I am panini maker-less. So, use the next best thing, right? The waffle iron, of course.

It was delicious. This little number rang in at 250 calories 7 grams of fat 31 grams of protein 14 grams of fiber. I had it along side some yummy oven roasted veggies. As I was eating it I was already thinking of ways I could spice it up a bit, some thinly sliced red onions or green peppers, pineapple tidbits, or even give is some of the same ingredients as my southwestern bbq chicken wrap.
Easy and delicious!

I mentioned yesterday that my sweet friend Janae wasn't sure if she was going to be able to run the Boston Marathon that she has been training for. She found out today that she has a stress fracture in her femur, and won't be able to run :( My heart is broken for her! She has been working so hard for this! Keep her in your thoughts and prayers, and stop by her blog to give her some love!

Oh For Fabulousness Sake

Monday. It comes whether we like it or not doesn't it? It's great when Mondays go well isn't it? Mine definitely did.
Work this morning was all sorts of great. The usual work sort of Monday, but in a great way.
After work I went and met up with Janae and Ashley at The Pizza Factory...you know my love for the PF salad bar. Well, lucky for me, these girls share my love. I stole this pic from Janae.

Sorry for the photo-plagiarism Janae my dear. I'll pay you back with a Maverick ice cream cone? 

These girls are awesome and SO motivating. Janae has been training her TAIL off for the Boston Marathon, and has had some injuries which might stop her from running it. :( She is insane in the membrane, in such a good and incredibly speedy way. Ash is training for the Ogden Marathon, and has been running like a maniac as well.
We sat and ate our mile high salads and talked all about running, eating, exercise, and on and on and on. It made me re-realize how much it helps to have good support in our endeavors to be healthy.

I am so lucky to be surrounded by positive supportive people who let me rant and rave about everything health and fitness all the time; My family, my friends, my clients, my neighbors, my bloggy buddies, strangers I run into at the store, and anyone else that comes into my path...like it or not ;) I have great workout buddies. I have lots of willing mouths to test out my newest culinary creations. I even have lots of listening ears with encouraging words for when I feel like all my hard work isn't paying off. It helps SO much.

I hope that in with my clients, friends, and in my writing I can be a support system for the people around me as well. Find some positive support to hold you accountable, keep you thinking about your goals, remind you that there are ups and downs, and help you to achieve success.

Don't forget...
You CAN do it. Whatever your goal may be. A certain weight loss, a certain race time, a new lifestyle. It is possible.
It will only be possible if you continue to try. We all have crappy weeks, days, and moments of weakness where we want to throw our hands in the air and give up. Don't. You CAN do it.
Don't be afraid to push yourself. One of the things I've learned more than anything else in my job is that people underestimate themselves. You are capable of a lot more than you give yourself credit for.
Don't be afraid to try things that may be scary or new or may seem hard. You'll probably surprise yourself.
Injuries heal. Set backs are simply small steps back so you can REALLY see how far forward you've come. You'll continue forward and surpass what you thought were your limits.
You are strong and you are capable. Don't give up. You CAN do it.

Who is your support system? I have always been so lucky to have great examples to follow in my mom and my sisters, but have received amazing support in all I do from my whole family and all of my incredible friend, and my blogging buddies of course! What are some accomplishments you've made that may have seemed extremely hard at first? Running the SLC marathon was a HUGE on for me. My non-sugar eating has also been a big thing for me!

Christmas in April & Protein 101

It looks like Christmas outside. I'm convinced that Mother Nature has decided that April Fools Day should be extended into April Fools month because this is a joke! Snow for the past few days...boooooo.

It is kinda like Christmas today in the fact that I get to announce the winner of the Springtime Mix Giveaway!

The winner will get this months mix...

AND...because I love circuits so much...

Some gear to help you get into your own circuit groove! Awesome for at home workouts or even some cross training to spruce up your routine. I also love having a timer for core work! No cheating when the seconds are counting in front of you!

And the winner is...

JEN from Why I Run!!!! Merry Christmas!

She is absolutely amazing! Her blog is so incredibly inspiring, and she is a minimalist runner which AMAZES me. Check it out if you haven't already!! :) Congrats Jen! Email me your info at megolina21 at gmail.com and I'll get your package sent over to you!

I've mentioned this week in my goals for the week and in my power up your protein post, that I am trying to get in about 100 grams of protein per day. Some of you asked why I am doing that. This is a GREAT question, so I thought I'd give you a little Protein 101. Here is why protein is so important...

- Protein is satiating. It will fill you up and help you to stay full. If you are looking to lose weight, eating a diet higher in protein can help you to consume less calories because you aren't as hungry. Fiber can do the same thing, so combining the two is MONEY.

- If you are creating a caloric deficit in the body by either working out a ton and burning lots of calories, or eating less so your body isn't receiving as many calories your body will have less carbohydrates to burn for fuel and will look to burn something. By eating less carbohydrates we are wanting the body to burn fat instead of lean muscle mass, however when we don't get enough protein in our diets the body will start using lean muscle mass for fuel. NO BEUNO. This can result in a decreased metabolism and stunted weight loss. Moral of the story here...eating enough protein will help the body to burn fat.

-Protein is the main component of all of the cells of your body. It is needed to rebuild muscle when it is broken down. This is why protein is SO important for those who are working out a lot. We have to have that source to properly rebuild our muscles. 

-Your body requires more energy to break down protein. Carbohydrates are quick sources of energy for the body. It is the bodies go to source for energy. It also will cause higher increases and drops in your blood sugar.

When you eat something high in carbohydrates it causes your blood sugar to rise. Your body likes to be at a state of homeostasis, or a "normal state," so your body will then release a surge of insulin to bring your blood sugar level back down. If your caloric intake was really high in carbs (Think candy, sugar, white flour) your body will release a LOT of insulin. Once the blood sugar level is regulated there may be too much insulin left and this causes you to feel lethargic and to crave something carbohydrate-ish to bring that blood sugar level back up. (Which is why eating a lot of sugar only causes you to crave more sugar. Makes sense, right?)
Because insulin is the main storage hormone of the body, excess insulin in the body can cause fat storage, and can trigger the body to stop breaking down fat for energy. Think about it if there is extra insulin in the body it WANTS you to have carbohydrates in the body because that will bring the body back to it's normal state, so instead of breaking down the carbohydrates it is going to store them as fat. I hope that made sense...

-When I eat the adequate amount of protein and cut down on sugar and high carbohydrate foods I notice my body is leaner and my muscles are more toned and defined.

******IMPORTANT TO KNOW******
So many people read that they need to eat more protein and so they add a protein shake into their day and maybe a protein bar, or whatever it may be, and then they are upset that they aren't losing weight. By just adding protein to what you are ALREADY eating you aren't doing yourself any favors. You are simply adding calories. Too many calories = weight gain. It doesn't matter if it's protein or 7,000 calories of green beans. Eating too much will cause you to gain weight. I am talking about a shift in the percentages of what you are eating now, changing your diet so you are eating more protein and less of all the other junk etc? Got it?

I also want to be sure you know that I am not trying to promote some sort of fat diet to you. There are so many good important nutrients out there. I am a firm believer in making sure to eat a variety of foods, so you get all of these nutrients, including whole grains and lots of fruits and veggies. I am still eating a lot of vegetables, whole grains, low-fat dairy, and fruit. I just happen to know my own eating tendencies. I don't tend to love foods high in protein, so it has to be a conscious effort for me. If I were to just eat whatever sounded good to me I'd probably only eat peanut butter and banana sandwiches, oatmeal, whole grain cold cereals, my heaping salads, whole wheat pita's and hummus, lots of veggies, and fruit. These are all great foods but you can see that there isn't a lot of protein to be found.

I really watch my percentages and try to eat
30-35% Protein
50-55% Carbs
around 15-20% Fat

I realize all those percentages don't add up perfectly, but those are my ball park areas. Many of you may already be eating enough protein in your diet because you like meat, so it isn't such a challenge for you. Remember that there is protein in beans, legumes, grains, fish, and dairy as well. Meat isn't the only protein option! 

Oh my goodness that was long...but hopefully helped out a little.


Do you have any more questions about protein in your diet? Please ask if you do, or if you feel like you need more clarification! Do you feel like you naturally eat enough protein, or is it something that you have to make an effort to do? I wish it was easier for me. It's a tough one, but I see the benefits when I do!

F.Y.I.

Happy Friday!!

Just a few quick tidbits.

I've had several of you ask for my email address to ask questions...it's megolina21 at gmail.com. I LOVE your questions, and I will get to them as soon as I can. Usually if you are wondering it, most others are wondering it as well, so PLEASE don't hesitate to ask! It helps me to know what you are concerned about and want to hear.

Also...

You can enter the spring mix giveaway until midnight tonight, so do it!
I hope your weekend is fabulous...until tomorrow :) xoxoxo megs

Fabulous.

Here goes a brain dump-ish. 

- The morning started out early, working with some clients that come in together husband and wife style. Precious huh? I know. I weigh them weekly and I think they were both a little disappointed in the fact that they stayed at the same weight. As we talked about it I thought there were some great take away points from our discussion. For those of you who are trying to lose weight, maybe these will help you...

Takeaway #1 

I asked them what they did differently in the past week for the positive or for the negative. As simple as it may sound, nothing changes if nothing changes. If you aren't proactive in your training, in your eating, in your exercising...you won't reach your goals. We can't think ourselves thinner, or faster, or stronger. 

Takeaway #2

The conversation turned to food, as it often does, and there were a few..."Oh yeah, and I guess I ate this. Oh and I may have had two too many of those...and I forgot about that." Point being, A lil' extra this and that isn't bad every now and then, but when they are frequent all the extras add up. Are you adding in too many "extras?" 

Takeaway #3 

We ended on a positive note. I reminded them that although huge progress may not have been made that week, remind yourself where you would be if you just gave up, if you didn't do anything? That is reason enough to keep at it. Even if it just means maintaining sometimes. You will feel better, look better, have more energy, feel more positive, and enjoy your life more when you are active and eating healthy. 

- I had a client cancel which gave me a little time for a nap. Wow I love sleep. Naps are like little gifts from heaven. Why do kids stop wanting to take them? I don't get it. I had some neighbors decide that an all night dance party with techno BLARING until 4 am was a good idea on Monday night, and I haven't really felt rested since then. Take naps. They are worth it.

- I stole this pic of my nephew and I off my sister's blog...he's adorable.

I was reminded that the relationships with the people I love really are a huge part of my health and happiness. I don't know where I would be with out my incredible family and friends.

- I ate at least 125 grams of protein today. That is unheard of for me. I also drank a ton of water and got in a solid workout. Note to self (and to all of you)

A. Eat well + workout well + hydrate well = feel AWESOME 

B. Eat crappy + feel to tired to workout + no sleep = feel terrible. 

Always pick A. Always.

- I just remembered tomorrow is Friday. I love that feeling.

- You guys had some AWESOME suggestions to add to my Power Up Your Protein Post. I can't wait to do a follow up post, and try some of YOUR awesome ideas! Keep them coming!

- Don't forget to enter the Spring Mix Giveaway if you haven't yet! You have until tomorrow night.


Do you take naps? I love them. So much...but I don't take them nearly as much as I'd like to! Do you feel like your relationships are part of your "health?" 100%. I have to have my peeps in my life! I'd be donezo without them.

Power Up Your Protein

I told you at the beginning of the week that I had some goals for myself. 
My goals are:
- at least 100 grams of protein per day
- more water! Aim: 80-100 oz per day
- no random snacking.
- log my food.
- Workout like a pro.

I'm happy to report the week has gone great thus far! 

Protein: I give myself an A- I've reached 90-100 grams each day and my meals have been first focused on the lean protein, and then surrounded by veggies with some quality whole grains.


Water: I give myself a B here. I'm definitely doing better, but I think I've reached 60-80 oz each day.


Snacking: A :) WAY better here. I've still reached for a few handfuls of my Kashi Go Lean Crunch as a snack, BUT I've logged every last bite. No calorie left behind. Which leads to...


Log My Food: A. Wow it helps me SO much when I do this. I can't even tell you. If you are feeling stuck. LOG YOUR FOOD.

Workouts: A+! My workouts have gone GREAT this week. I usually workout after all my morning clients, and I was on my way to workout and I started feeling really tired, and hungry...and in my head I thought...just go take a nap or eat lunch and then later before you go back to work you can get your workout in. It was like the devil and the angel on my shoulder. BUT I decided I should just start doing SOMETHING. I got there and saw some friends who ended up giving me some new burst of energy. I ended up doing a ROCKING 60 min interval session on the stairs that had me sweating like crazy and feeling great, along with some lifting. When I left I felt SO good, and I was SO SO SO glad I went and got it in. Another reminder that sometimes all we need to do is get started and then we'll be super glad we did!

I've had some of you asking how I'm getting my protein in. I've mentioned several times this is the hardest part for me. I don't like red meat, or pork. I hate fish, but I've surprisingly been eating tuna. Weird? Yes. I really don't loooove chicken because I don't like to prepare it. It has to be extremely clean, no fat/no veins, and very thin. This can create some problems.

So...here's what I've been doing...

I wanted to add a little more protein to my chocolate PB oatmeal, so in the morning instead of making it with 1/2 cup old fashioned oats 1 cup water. I have been making it with 1/2 cup old fashioned oats, 1/2 cup water. & 1/2 cup skim milk. Adding the milk only adds 40 more calories and 4 more grams of protein, so my breakfast totals out at about 15 grams of protein for the bowl. It is so good, and the milk makes it a little more fluffy...Can oatmeal be fluffy?

 I have been loving these individual tuna packs. They have 80 calories and 18 grams of protein in them with only .5 grams of fat. hellooooo amazing. I love that they are portion controlled too.

I pair them up with one of my favorite La Tortilla Factory Low Carb Tortillas. 80 calories each, 8 grams of protein, 12 grams of fiber. AMAZING. I eat these once a day with something it seems like.

The whole wrap has 25 grams of protein in it.

One of my favorite go to snacks for some quick and delicious (and vegetarian might I add) protein is edamame sprinkled with a little bit of sea salt. I get the individual frozen packs you can get at Costco. Each bag is one serving. about 150 calories and 13 grams of protein.

I also have to have some portable snacks I can eat at work and for that I will often eat some almonds or a part skim mozerella string cheese. Each string cheese stick has about 80 calories and 7 grams of protein. This is just about the only cheese that I eat. I'm not a huge fan of it. 

I make a lot of protein shakes. Mine usually consist of 1/2 banana, frozen strawberries, vanilla whey protein powder, ice, skim milk, and LOTS of cinnamon. These have about 20-30 grams of protein in one shake.

I eat a lot of chicken as well. I usually just grill it up on the George Foreman. I will cut it up and put it in a salad, eat it with some quinoa, put it in a wrap, or just eat it with some grilled veggies. A chicken breast usually has 110 calories and around 25 grams of protein.

I have also been incorporating a lot of egg whites. I usually do one egg and an egg white if it's for a snack, sprinkle it with some fajita seasoning, and then fry it up with Pam. This is 83 calories and about 9 grams of protein. If I'm feeling like I'm not getting all my protein in I'll do one egg and three egg whites. This is 120 calories and 17 grams of protein.

If I am eating it as a meal I will do three egg whites and one whole egg with some spinach, a lil' bit of salsa wrapped up in a La Tortilla Factory Wrap. This has about 25 grams of protein in it and 200 calories.

 Sometimes at work in between clients I need to grab a quick snack or meal and I have been running over to the local Target, and having them shave up 3 oz of of lean deli turkey. I can just eat this straight up with a fork. Weird I know. For having the meat issues I do it's amazing I can just chomp this down. It's about 27 grams of lean protein and 135 calories. I try not to do this too often because it does contain a lot of sodium, but it's a better option. I am obsessed with Target BTW. I could spend hours there.

Other protein options...I add beans of all sorts to everything; pasta, salad, soup, wraps. I love beans they are great for you and contain both protein and fiber. I eat veggie burgers, deli turkey in wraps, and sometimes will eat protein bars if I absolutely can't get my protein in otherwise. I am picky about my protein bars and I don't like the excess sugar that comes with them.

How are you doing with your goals this week? Are you accomplishing all you hoped to accomplish? I hope so! I loved reading your comments on what you wanted to work on for the week! How do you get your protein in? Any awesome tricks we should know about?

Don't forget only a few more days to enter the Spring Mix Giveaway!!

Buenos Noches and a KILLER exercise of the week

It is past my bedtime, and I haven't even written the post I wanted to write for the day yet...sigh...
The good news is I have a exercise of the week leg combo that is going to knock your socks off.
Literally...it's really hard...it may just knock your legs off. It is AWESOME, and I dare you to try it!

Walk This Way Squat/Lunge Burn out

It goes a lil' something like this:
Keep in mind this is a progressive combo. It's like walking lunges on super steroids. Except we don't do steroids...duh...

Round #1
Grab yourself a 25 lb plate, heavy med ball, or DB and hold it in front of you.
If you can hold it out in front of you, you will get the added bonus of working the shoulders and, upper back, and biceps too.
Holding your weight of choice in front of you step into one walking lunged with your right leg. Lunge down and up. The key with these lunges...and all others...is to take a big step and then go straight down, not forward over the knee. The knee should stay right in line with the ankle.
Next, step from your deep lunge step your left leg forward directly into a single lunge on your left leg.
Step your right leg forward into a single squat. (Still holding that weight in front of you, keeping your knees in line with your ankles, and your hips back.)
*Bonus move* one single squat jump up and down
Continue directly into round #2

Round #2
Step into a lunge on the right leg and (staying in place) do two lunges up and down.
From that position step into a lunge on the left leg (staying in place) do two lunges up and down.
Step your right foot into a squat position and do two squats in place
*Bonus move* Two squat jumps up and down
continue directly into round #3

Round #3

Step into a lunge on the right leg and (staying in place) do two lunges up and down.
From that position step into a lunge on the left leg (staying in place) do two lunges up and down.
Step your right foot into a squat position and do two squats in place
*Bonus move* Two squat jumps up and down
continue into round #4


.....I think you get the progression. So...you go all the way through this until you get to 10 reps of each exercise. Essentially there are 10 rounds, each building up by one rep. Yes. Killer. KILLER AWESOME. I promise you'll be feeling it. It works your ENTIRE body. Your arms will be feeling it. You will use your core the whole time. And if your legs aren't burning you are superhuman. Try to do this two or three times through with your resistance training. Burn baby Burn!


Ok...Goodnight Y'all.


What time do you go to bed? I would LOVE to be in bed by 11:00, but that NEVER happens. It seems like it's always midnight. Are you going to take this leg combo challenge? You should!! If you do I want to hear about it!


Don't forget to enter the Put Some Spring In Your Step Giveaway!!