Thanks to Women's Health (11/08) I have been inspired to create my own 5 (-10) minute meals.
5 minute meals-- Shrimp Stir Fry
Thanks to Women's Health (11/08) I have been inspired to create my own 5 (-10) minute meals.
Slim & Strong
- Classes held at Luxury Club Boom Fitness (34th & Park Ave.)
- 16 classes total: Monday, Wednesday and Friday 6:30-7:30am
- No class on Labor Day (September 7)
- 4 additional classes on the Brooklyn Bridge
- No gym membership required; showers and lockers available
- Burn up to 800 calories per class
- What foods promote fat burning? Which will make you fat?
- How to lose fat for good without feeling hungry and deprived
- What approach gets fitness models lean, healthy and energized?
- Before and After Pictures
- Before and After Measurements (weight, body fat %, inches)
- Personalized Fat Burning Nutrition Plan
- Workout Bands with Home Boot Camp Routine
- Boot Camp T-Shirt/Tank Top
- The winner who loses the greatest percentage of body fat wins a Free Month of Slim & Strong!
- $200 worth of Brooklyn Bridge Boot Camp Classes (10 classes) for the 2nd biggest loser
- $100 worth of Brooklyn Bridge Boot Camp Classes (5 classes) for the 3rd biggest loser
- Goodie Bags with samples, gym trial memberships, and other surprises
Julia & Julie
Quiche-tastic
I wasn't raised eating quiche in the morning with a side of salad--- but for the past two weeks I have been discovering the magic of the Quiche. You can put anything in it and it will taste amazing-- Below is my quiche structure--- play with it as you will.
How do I love Cool Running.....
I have been searching for a way to get off my tuckus and burn the extra fat I have gained over the years – the Set Fat, I gained as a DGA trainee (the craft service table can be deadly) and the Happy Fat I gained when I met Craig (mi amore). Many of the running programs I found online seemed too ambitious -- A sedentary person cannot just wake up and run 2 minutes—or maybe I can’t. So I was very pleased when I discovered C25k on sparkpeople.com
C25k, Couch Potato to 5K, is a running program created by Josh Clarke of coolrunning.com. This program gets you off the couch and on the track! Cool Running is a great website for newbies and experienced runners because it offers several programs; from training for your first 5k to your first marathon. I like this beginner program the best because you start off slow. Week 1 you are alternating between running and walking – running 60 seconds and walking 90 seconds—by the end of Week 9 you are a runner.
The first issue I encountered while doing this program was that I kept on forgetting when to run and when to walk (looking at my watch every 60 seconds was a pain in the arse as well)… Thank God for podcast! Below are a list of several podcast creators and their music style. Click the link below to see the list and let me know which one you love the best!
Here is a list of cool podcast for these running programs: My Favorite Site—GoNicoleYourself-- http://gonicoleyourself.blogspot.com/ -- The music rocks – poppy girly music—who doesn’t want to run to the Pussy Catdolls
Suze’s Couch to 5k Podcast* -- this is a great podcast for all the hiphop lovers out there!! http://www.kissmyblackass.org/?page_id=86
Robert Ullrey's C25K Podcasts*Robert is the father of all C25K podcast—even though I do not like the music – kind of new-agey – but I love that the voice comes up to tell you when to walk and to run. It makes running more enjoyable. (* = the podcast tells you when to run or walk)
http://www.ullreys.com/robert/Podcasts/page4/files/category-7.html
Couch to 5K - Christian Indie Tracks*Christian Indie music tracks— http://www.buriedtalentsband.com/C25K/
DJSteveboy- This is a great mix of house type music—he has plans for 5K, 8K, 10K-- http://www.djsteveboy.com/intervals.html
Chubby Jones --Creates podcast for workout lovers -- http://chubbyjones.libsyn.com/
Helpful Apps/ Programs that can help you Create our own Playlist
C25K App for iPhone—Be your own DJThe iPhone app let's you listen to your own music and it gives you audio alerts according to C25K intervals. This sounds really neat. Cost is $3.99.C25k App for the Android Phone- Same as the apple app but free- http://web.media.mit.edu/~guy/C25K/
Lestyn's C25K Podcasts: No MusicThis is the garage band document that will allow you to create your own playlist.
http://www.sbellcheck.co.uk/couchto5k/Couch_to_5K/Podcast/Podcast.html
The Best Light Beer Ever
Calories from Fat 0
Total Carbohydrate 9g 3%
Protein 1g
Est. Percent of Calories from: Fat 0.0% Carbs 36.4% Protein 4.0%
Delish-- Beet Salad Recipe
This recipe comes from epicurious.com -- one of my favorite sites!!
When I get my produce from the CSA, I often look up great recipes for the weeks veggies. Steaming and omelets will only take you so far!
Note: I would try to use 1/8 cup of oil and ease my way to 1/4 cup. I am making this tonight (with the oven on for an hour--- ick) and I will let you know how great it is!!!
Roasted Beet Salad with Oranges and Beet Greens -- Bon Appétit January 2004
Makes 6 servings
6 medium beets with beet greens attached
2 large oranges
1 small sweet onion, cut through root end into thin wedges
1/3 cup red wine vinegar
1/4 cup extra-virgin olive oil
2 garlic cloves, minced
1/2 teaspoon grated orange peel
Preheat oven to 400°F. Trim greens from beets. Cut off and discard stems. Coarsely chop leaves and reserve. Wrap each beet in foil. Place beets directly on oven rack and roast until tender when pierced with fork, about 1 hour 30 minutes. Cool. Peel beets, then cut each into 8 wedges. Place beets in medium bowl.
Cook beet greens in large saucepan of boiling water just until tender, about 2 minutes.
Drain. Cool. Squeeze greens to remove excess moisture. Add greens to bowl with beets. Cut peel and white pith from oranges. Working over another bowl and using small sharp knife, cut between membranes to release segments. Add orange segments and onion to bowl with beet mixture. Whisk vinegar, oil, garlic, and orange peel in small bowl to blend; add to beet mixture and toss to coat. Season with salt and pepper. Let stand at room temperature 1 hour. Serve.
Per serving: calories, 144; total fat, 8 g; saturated fat, 1 g; cholesterol, 0; fiber, 4 g Nutritional analysis provided by Bon Appétit
Swiss Chard
Swiss Chard-- I had no idea what it was until it came in my CSA share. I looked for recipes on-line and could not find one that did not include a stick of butter.
Egg McEasy
This weekend I plan to find more tasty breakfast ideas!!
Here is the recipe for her Egg McMuffin (i will add the calorie count later today)
Egg Muffins
makes ~9 egg muffins
300g egg whites
pinch dried thyme
2 pinches dried rosemary
1/4 red pepper
diced1/4 onion
diced handful of mushrooms
canola oil spray for muffin tin
Preheat oven to 350.Grease muffin tins with butter.Add the thyme, rosemary, and vegetables to the eggs and mix well.Fill muffin tins halfway with the eggs mixture.Bake at 350 for 15 minutes, or until eggs are set.
Clean Banana Blueberry Muffins
Also you can substitute Agave for Sucanat
2 cups white whole wheat flour
1/3 cup Sucanat
1/2 tsp. ground cinnamon
2 tsp. baking powder
1 tsp. baking soda
1 1/2 cups mashed bananas
4 egg whites
1 tsp. vanilla extract
1/3 cup unsweetened applesauce
1 cup fresh blueberries
Directions:
Preheat oven to 350 degrees Fahrenheit. Line 12 cup muffin pan with paper muffin liners.
In a large mixing bowl, mix whole wheat white flour, Sucanat, cinnamon, baking powder, and baking soda. Set aside.
In medium mixing bowl, mix together mashed bananas, egg whites, vanilla extract, and applesauce.
Mix the banana mixture into the flour mixture. Fold in the cup of blueberries.
Spoon combined batter into lined muffin cups.
Bake approximately 18 minutes or until a toothpick inserted into the center of a couple of the muffins comes out clean.
Nutritional Info:
Calories: 144 Fat: 0.4 g Cholesterol: 0 g Sodium: 208.5 mg Potassium: 171.5 mg Carbohydrates: 31.5 g Fiber: 1.7 g Protein 4.2 g
Self Mag Moves
Self Magazine site has the one of the best "thigh-jiggle-be-gone" workouts list on their site. These moves will have your legs slender in no time.
"These fat-burning moves are designed by Reebok Sports Club/NY trainer Kira Stokes, will create sleek, sexy curves and help rev up your metabolism. All you need is a resistance band and a little bit of motivation!"
My normal routine includes squats and lunges (with hand weights) --
Click and be inspired. http://www.self.com/fitness/workouts/2008/06/burn-fat-fast-slideshow
Morning Shake
½ packet of the spirutein powder exotic red protein powder
1 cup of blueberries and raspberries
½ cup of yogurt
9 pieces of Trader Joe’s frozen mango
4 strawberries
¼ cup of water
Blend & Eat!!
Inspiration/ New Starts
Dwelling in the past to try and figure out -- where you would be if you just made this choice, or completed this project, or worked out yesterday—is a recipe for disaster. You can only start from today and envision where you want to be tomorrow.
Sometimes, I think I haven't had the success I want because I find it hard to complete projects -- often because the projects I have completed don't bear the fruit that it should. I am learning to take the inevitability out of the way I see time. You should not throw out a plant because it does not bare fruit—we don’t ask our kids to drop out of school because they failed one test. To truly achieve what you want you must try and try.
Today I recommit myself to this blog and to goal of fitness. I hope my journey inspires all women (especially African American women) to put themselves first.
With my mind in a positive space -- I saw the June Cover of Oxygen Magazine (a magazine I have been scared of because of the muscles and the women with them) with Alicia. She looks so fit and muscular in a non-scary way that she has become my new inspiration. I am not sure if my body can become as tight and tiny as a Victoria Secret Model (nor do I want that -- I think) but I can be come fit and strong with (dare I say) some definition.
Alicia has become my fitness inspiration. What is yours?
FINDING YOUR GOAL
I fell in love with this Diane von Furstenberg dress... The dress name is Nalia. I saw it on a commercial shoot for 4oo bucks (and thanks god for ebay because it is now 150). I am going to buy this dress in my size to kick off Month 3 of my commitment to fitness.
My goal is that dress.. what's yours??
Definition of Insanity
• Acknowledging my weakness- from television, to chocolate to sheer laziness at times. I can’t pretend that I am immune to chocolate and then wonder why all the cupcakes are gone in my house. Or all of the wheat thins… too much of anything can be bad for you.
• Acknowledge my strengths- I love to cook, love walking, and socializing
• What I want I want to acquire - I love for a specific exercise (when I was a kid it was the Stairmaster and step aerobics), discipline, and do more non-television activities.
So what am I going to do??
• Weight watchers- everyone has success on the program and it can change the way you relate to food.
• RUN- yup signed up for the MORE half marathon in New York (I can run/ walk it if I like)
• Write- journaling helps you stay ground and see what triggers things in you.
For the blog… I will add celebrity workouts… we don’t need to see what they say they do… like egg whites and veggies in the morning protein and veggies for lunch and salad and chicken for dinner… that sounds boring… I will also try and do a couple of book reviews.