Feeling so fly like a G6.

I have had that song in my head ever since I got on the plane today. I'm so glad that I know that a G6 is a plane now. Today has been somewhat whirlwind-ish.

Wake up: 5:00 AM
First client: 5:45 AM (Side note: It takes me about 15-20 mins to get to work depending on the time of day. I take 5-10 mins to prep my oatmeal. You do the math on how much time I actually spend getting ready for work.) Good thing I get to work at a gym where people welcome you with open arms in gangster sweat pants and a hoodie, which I frequently wear due to the frigid UT temps. Warmth before beauty peeps.
11:30 AM: Leave Elevate
11:50 AM: Finish packing. Eat a Tuna Wrap and steamed veggies. Get dressed into normal people clothes.
12:00 PM: Dad comes to pick me up to leave for the Airport. We listen to the reports of Coach Jerry Sloan resigning as the head coach of the UT Jazz after 23 years. Kinda sad.  
1:00 PM: Arrive at the airport, park, & shuttle.
1:10 PM: Get in line at security.
1:20 PM: Continue to wait in line at security.
1:30 PM: Sa-kurity! SA Kurity... (If you have no idea what that means watch Bon Qui Qui on Youtube.)
1:35 PM: FINALLY make it through security and learn quickly why my dad was a star athlete in high school...aka try to keep up with him as we sprint to our gate. Had to get those heart rates up, because this is my only form of exercise for the day. We'll call it interval work.
1:45 PM: Reach our gate, and walk directly on to the plane.
1:50 PM: Plane departure.
1:51 PM: Megan is asleep.
2:51 PM: Wake up briefly to find a diet coke and some honey roasted peanuts awaiting me. Quick snack break.
2:53 PM: Megan is asleep again. I guess I am one of those people that goes on not much sleep for a while and then apparently crashes when I get to sit down?
3:30 PM: Plane lands in BEAUTIFUL, sunny, warm Arizona. I instantly feel better. I can't tell you what a little blue sky and some rays of sun do for my soul.
4:30 PM: Arrive at my sister Nichole's to chat it up and see the kiddies.
5:15 PM: Arrive at my parents house to find this waiting for me...

 

I tell you, my mom is darling. She is so great at doing fun little things that make you feel so special. She decorated my dad's mirror as well. I just love her. 

  

6:30 PM: I also love her when she cooks me dinner. Tonight she whipped up one of our favorite recipes, chicken scampi with whole wheat pasta.

 

It is healthy, hearty, and has so much flavor. I love it. She paired it with a delicious greek salad, and some fresh berries. 

 My dad had a surprise for my mom as well. It was time to get her some new plates for her car, and he decided he should personalize them. My mom goes about 100 miles an hour. I've mentioned that she works out like a maniac is so involved with friends/neighbors/family, she is over two quilting groups, she is an awesome cook. She is the best mom and grammy, and she is always so positive and happy. It is because of that we call her, "Hurricane Elaine." She tears it up wherever she goes.

 9:20 PM: We ate. I watched the season finale of Friday Night Lights...which if you haven't watched that show jump on board already. It's amazing. I typed up some programs/notes for the trainers who are covering my clients these next couple days, and now I'm ready for bed. I'm so exhausted. I am going to go ahead and soak up this break for all it's worth. I feel like I've worked out all day today, and I didn't for one second. I'm trying to tell myself mentally that this is ok, and I will make up for it with a sweet workout tomorrow. Sometimes our bodies need breaks!!


What is your favorite TV Show? Although I don't always get to watch them, I believe very strongly in Modern Family, The Biggest Loser, The Bachelor, and Friday Night Lights. Modern Family = Laughter. TBL = motivation/inspiration. The Bachelor = guilty pleasure. FNL = pure genious. Do you feel guilty when you miss a workout day? I always take Sundays off and I feel really good about that rest day. Sometimes if I miss a midweek workout I kick myself a little.

I Am A Happy Camper.

I am so happy right now. For the following reasons...
- This weeks boot camp weigh in proved to be awesome yet again. Everyone lost weight, and it has been SO fun to watch little victories here and there.
- I had a great workout tonight. Elliptical. Stairs. Spin.
-  After spin Janae brought me some homemade sugar free jam and applesauce that Jen made for me. She brought it to the blogger meet up that I couldn't go to. It made my day!! Thank you Jen!! I can't wait to try it tomorrow. :)
- Instead of cooking dinner Benita and I went straight from spin to Pizza Factory for a trip to our favorite Salad bar.

- I had to renew my drivers license today...which wasn't that fun...however, I noticed on my old license my weight is about 13 lbs heavier than I am now. I have never even noticed it before, and weight isn't a huge deal to me, BUT it just reminded me of when I had my old license picture taken. I have made so much improvement in my health and my lifestyle since then. It was kind of fun to see. I mean i'm not mad about the 13 lb difference.... ;)
- I go to Arizona TOMORROW!!!!!!!!!!!! Yay! Get me out of this ridiculously cold weather. I'm going to be there until Monday night. I. Can't. Wait. Can you tell I'm excited? I am ready for a little break from getting up at 5 AM. It will be nice.

So many little things making me happy. I guess I am easily pleased. What are you happy about today? I feel like I could list a lot more. I love days like that. Was there ever a time in your life when your health was worse? or better? What did you change? The beginning of college wasn't my healthiest high point. I wasn't horrible, but I have come a long way. I'm so glad I chose to major in exercise science because it turned my life around.

Slather Me In Butter.

I don't like butter. I just don't. I realize that some people think that it makes everything taste better. I also know that it is necessary in some recipes. I get it. However, I am not a huge fan. It is packed full of calories and fat, and it is one of those things that is extremely hard to get my clients to cut back on.

So, what do I do instead? Let me show you.

 I am a huge fan of spray butter. I spray a lil' bit on air popped popcorn, eggs, and steamed veggies. It adds a little flavor without adding all of those calories.

I have seen this butter flavored popcorn seasoning like a bazillion times at the store, and I decided last week to try it out. The verdict? I liked it. I spritzed a little spray butter on my air popped popcorn and then sprinkled a little bit of this over the top.

Voila. It made for a great low calorie snack. I love me some popcorn.

You'll notice in most of my recipes I substitute at least half, if not all, the butter out for applesauce. It saves a TON of calories and saturated fat.

You should know...There is one kind of butter that I love. In fact, I like to run allll over my body. Literally. (I am instantly reminded of the Full House episode in which the boy DJ is babysitting gets his head stuck in the stair railings and Danny has to come use a tub of butter to slide him out.) 

Anyways...the butter I love? Chamois Butt'r. This stuff is AWESOME. Judi, from Paceline Products sent me some Chamois Butt'r to try out, and I was super excited about it. I have a huge. HUGE. HUGE issue with making sure my clothing doesn't bug me while I'm running. If I am doing a long run and I have any sort of chafing it makes me crazy, and it's all I think about. It seems to make my run ten times longer as I focus on the spot(s) I'm feeling the pain. I've used several different anti-chafing products and have had some successes and some failures, but I liked this product more than anything else I've tried. Why you ask? 

Well... first off...check out the creativity in the packaging....

  

Amazing. Also, it isn't just a roll on or something that leaves you feeling like you have deodorant all over your body. It is a skin lubricant/chamois cream that goes on like lotion. It isn't greasy at all, and can actually be used to soothe skin that is already chafed or irritated. You rub it in on all the areas that you would experience chafing.

 This product was designed by a cyclist, but I use it for long distance runs and I think that any athlete could use it if they are experiencing irritated or chafed skin. I also loved that this product doesn't ruin your gear. It washes easily off your skin and clothing. No chafing and no ruined clothing? Yes please. I'll take anything that will make my running life easier!! Please pass the butt'r? I think so.

So, what is your take on butter? Do you like it? Do you have substitutions that you use instead of butter? Do you have chafing issues? If so, what do you do about it?

WINNERRRRRRR.

Today is the day peeps. 
Random.org chose #109 Congrats to Kimberly @ I'm Not Done for winning this month's February Favorites Mix Giveaway!! Email me at megolina21 at gmail.com with your info, so I can send your goods to you!! :)

Thanks so much for all of the entries. Your comments made me smile, and I love that I've come across MORE fantastic blogs to stalk read. I hope you all have AMAZING Valentines Days with your special ones, and I LOVED reading what everyone actually likes about February. I think most of us are just glad it's closer to spring...Great minds think alike!

As I mentioned yesterday, I made black bean salsa, and the easiest chicken EVER for our super bowl party. My fabulous sister, Lindsey, told me how to make this chicken last week so I thought I'd give it a shot.

Crock Pot Salsa Chicken

Ingredients:
4-6 Chicken Breasts
1 Packet Taco Seasoning
1 Jar Salsa
Directions: Combine all ingredients in a crock pot and cook on high for 6-8 hours. Shred chicken when done. 

No, that is not a joke. Tell me that isn't the easiest thing you've ever seen in your life. SO easy. Super healthy, and really really tasty. Make this. You will be so glad you did. I also made some Black Bean Salsa. Which I LOVE. Both of these menu items are so versatile, and can be used a ton of different ways. People were eating them wrapped up in a burrito, over chips, by themselves, as a salad. My method was tons of greens, and then chicken topped with some black bean salsa. It was yummy!

(Sorry for the ultra red photos...apparently my kitchen has crappy lighting.)

 We had lots of leftovers, which is the best part of making lots of food, and so I went for round two for lunch today. 

Shredded romaine lettuce, steamed carrots and broccoli, salsa chicken, and a scoop of black bean salsa. I thought it was even better today, since the flavors had set in a little more. It was really filling, and had lots of protein and fiber. I feel like this chicken might be come an easy go-to meal for me.


What is your easiest go to meal? I love anything that can be prepped in a crock pot or steamed in the microwave when I don't have time to cook. I also love oatmeal because it's so quick to make and very filling. Do you cook with the crock pot? I absolutely love it. Something cooking my dinner, so it's ready for me when I arrive home. YES PLEASE. It's like having my own maid...sort of...

Sunday Ramblings...and an exercise of the week.

Happy Super Bowl Sunday!! 
I hope your parties, food fests, and naps have been remarkable.
I love the weekend. I really do.

Yesterday morning's boot camp class was awesome.
The girls really pushed themselves. and we were all reaaalll schweaty. A great sign :) I mentioned before that once a week I am going to bring all of the campers a healthy recipe. Well, one of the girls went and bought DARLING binders for everyone to create healthy recipe books from. The sense of community that has come in this class is so fun to be a part of. It reminded me the benefit that come from having a positive support group. It can make all the difference.

Post boot camp and training I went to the gym by my house to get some more cardio in. I needed to burn a few more calories, and I wanted a change in location. (Truth be told I knew there was going to be a Glee Marathon on Oxygen today...what a great way to take my mind of doing cardio.) I wasn't STOKED about being at the gym, but I ran into JANAE, one of my favorite people in this world. We started talking while elipticizing, and she got me through my first 15 minutes before she was on her way out the door. For whatever reason the first 15 are usually the worst, and if I can get that out of my system I'm golden. I ended up with

- 30 minute intervals on the elliptical
- 10 minute intervals on the stairs
- 10 minute sprint back and forth at a 7:30-8:00 pace
Then I did about 10 minutes of core work.

I am a HUGE believer in core work. I had a back injury for about a year that was aggravated by my running, and I couldn't seem to shake it. I went to a chiropractor, sought doctors opinions, and read just about everything I could to try and figure out what in the world I could do to stop the pain I was having. We came to the conclusion that I had a bulging disk and unless I wanted to do some surgery I was going to have to figure out my own remedies.

So...I started getting into core work. I began very basic with planks, stability exercises, balance work, and lots of focus on the trunk and lower body. I have since continued to get creative with exercises that work the core and aren't super boring...Sometimes I get exercise ADD. That, and I'm all about muscle confusion, so I really like to mix it up. The core work made ALL the difference. I have since seen the same phenomenon with many of my clients. It makes sense...your core is your powerhouse. If your core is strong everything else will become easier. Think of a runner with a weak lower back/trunk/abs vs a runner with a tight strong core, or even a mom lifting kids or groceries. A Strong Core = Powerful.

Some of my favorites core exercises are:
Plank Push Ups
Crazy Plank AKA (Up Up Down Downs)
Plank Kickbacks
Weighted Burpees These Are HARD but SO great.
Oblique Plank Twists
Single Leg Squats
Focus on the lower back and abs while doing an upright row with a dead lift
Use a Ball instead of a bench for your exercises like this Chest Press on Physio Ball
And if you are real crazy...and I know you are...try out some Physio Ball Balancing

I have had a few people ask for some video tutorials to show my favorite exercises...maybe...
I, A) hate the sound of my own voice and B) would rather keep the super cool image of what you portray me as in your head untarnished ;) Jk...I'll think about it.

Side Note: Last night we watched the movie, The Boy In The Striped Pajamas...My heart still hurts. It was the SADDEST movie I've ever seen. Has anyone else seen it!?!? 

Did you have a good Super Bowl Sunday? I did :) I watched like 15 minutes of the game and the half time show. That was about all I could muster. I did make some yummy black bean salsa and salsa chicken. (I'll share that recipe tomorrow.) Are you a believer in working your core, and if so what is your favorite core exercise?
Also...you have until 11:59 PM tonight to enter the February Favorites Mix Giveaway if you haven't yet. The winner will be announced tomorrow!

It's a "Fit Friday" along with some Super Bowl Snacks

Oh the Super Bowl. Aka: The food fest that brings out the football player sized appetite in all of us. I'll be honest when I say I watch the super bowl for two things. The half time show and the commercials. I also enjoy prepping some game time eats for whoever happens to be in the viewing crew. I love to cook for parties, and I think the Super Bowl is definitely one of those times when food is required. If you are looking for some healthy dishes that you can add to your menu for the weekend some of my favorites may help...

Main Dishes
White Bean Chicken Chili 

Vegetarian Chili

 

Super Easy Whole Wheat Pita Pizza's  

Crock Pot BBQ Chicken Sandwiches. Great for a crowd. 

Side Dishes

Oven Baked Sweet Potato Fries

Black Bean Quinoa Salad

Black Bean Salsa I could drink this stuff. I really could.

Desserts

Beautiful English Trifle

Whole Wheat Blondies

Low Fat Zucchini Cookies...just make these already...Trust me.

Hopefully those give you some ideas of healthier food options for the big party! 

Check out my Fit Friday's GUEST POST on Sweet Treat's and More! I give some healthy recipe substitution tips, and a hard core circuit work out! Kristy's blog is so awesome. She has some incredibly good recipes that will make you want to bake all day long!!

If you haven't entered the February Favorites Mix Giveaway you've still got time. 

Are you a Steelers Fan or a Packers fan? I honestly don't care who wins. I'm more concerned about making sure I don't miss The Black Eyed Peas Half Time Show. I LOVE them. Did you know I danced on stage with The Black Eyed Peas One time? Sweet huh?  Do you have any delicious recipes you are cooking up for the big game day? I'd LOVE to hear what you're making!

McSteamy Those Veggies

I am a vegetable freak. I love them. Aside from celery, which I think was God's experimental vegetable and will suffer through if necessary...I can't think of a vegetable that I don't like. Vegetables can take time to prep if you aren't eating them fresh, so I've had to figure out the most time efficient way to get my veggies cooked ASAP. I know all y'all are just as busy, so I thought I'd share my super quick trick to steaming my vegetables.

 I just use tupperwares for this. I have steamed broccoli and carrots almost every day with my lunch, so this is my method.

By leaving one corner of the tupperware slightly undone you won't risk the hot air blowing the lid off. Although this may be purely entertaining to your kids if you wish to try it out.

 I always drain the water out of the tupperware by hand and then wrap the veggies up in a paper towel for a sec to get off the excess water. I don't like wet soggy vegetables. You could definitely use a colander or strainer here...neither of which I have, so I go Bounty. I also don't like doing 9 million dishes, and this cuts down on that.

 I love my steamed veggies over fresh spinach with a little drizzle of fat free honey dijon dressing, or some salsa... and there you have it. The easiest way to steam your veggies...ever. The quicker the food is on my plate/in my stomach the better. You can also use a ziplock bag or the steam fresh bags to do the same thing.

I decided that I am going to try and bring my boot campers a new healthy recipe once a week to try, and tonight it was my fave low-fat banana chocolate chip muffins. They are whole wheat and super delish. I like making muffins vs. bread because I can freeze them and eat them over a longer span of time, and they are portion controlled.

 

Low Fat Banana Chocolate Chip Muffins

Ingredients:

2 egg whites

¼ cup unsweetened applesauce

¼ cup fat free milk

½ cup sugar

2 ripe bananas (mashed)

1 ½ cup whole-wheat flour

1 tsp cinnamon

1 ½ tsp baking powder

½ tsp baking soda

¼ cup chocolate chips

Directions Mix wet ingredients first. Add dry ingredients Bake at 350 for 15 minutes. Makes 16 muffins.

Nutrition Facts: (for one muffin) Calories: 99 Fat 1 g Carbs: 20.9 g Fiber: 1 g Sugar: 9.7 g Protein: 2.1 g

 I was leaving to go back to work tonight and there was a package that had come for me. Remember me telling you how much my mom loves holidays? Well, she always sends all of us kids holiday packages, and my Valentines day package came today!! It was the best surprise. My mom is seriously the greatest. Decorations, a heart shaped mixing bowl, a cake pops form pan, cupcake liners, and a jar of holiday candy to set out. Is it sad that I get so excited to put out the cute holiday candy that I don't even care that I'm not eating it? Probably.

Thank you so much mom. You absolutely made my day!!

You want to know what else made my day?? All of my new followers and bloggy friends that entered the February Favorites Mix Giveaway...(which btw if you haven't entered yet you should.) I am SO excited to get to know all of you and read all of your awesome blogs!!

What is your favorite way to eat your vegetables? I think roasted is my favorite. I love this vegetable bake that my mom created. I really like fresh veggies in a salad bar too! Do you like banana bread? I think it is has one of the most heavenly smells that baked goods can have. I was just thinking how yummy it would be to make french toast with banana bread. I think I am always dreaming about food. ;)