Enough is Enough

So today is the big day, you decided ENOUGH IS ENOUGH IT’S TIME TO GET ON THIS FITNESS MOVEMENT AND GET WORK DONE! But now what? Where do you start? What exercises do what? Muscle building or cardio? What do I eat? Do I limit bread…can I even eat bread? Carbs good or bad? No one starts the race knowing all the answers! Most of us in this fitblogger world just showed up one day with the same intentions at you, READY TO GET STUFF DONE AND GET FIT! Step 1: Set Goals That Are Both Long Term And Short Term: Short Term Examples: Losing 5-10 pounds Running a mile in under 10 minutes Buy a piece of clothing 1 or 2 sizes too small and being able to fit into it. Able to do more push-ups/squats/lunges/jump ropes/ jumping jacks/ burppee’s etc in 1 minute Long Term Examples: Reaching your goal weight Running a marathon Competition in a cross fit challenge Completing a Spartan run or Warrior Dash Fitting in your dream size Wearing that outfit you’ve always wanted to wear that’s been collecting dust in your closet for years! By setting both long term and short term goals you allow yourself to enjoy the journey and not just stay focused on the far away DREAM. Little successes will help you see that your goals are achievable and you can do ANYTHING you set your mind too. Step 2: Understanding Your Eating Habits Now notice I am not saying “becoming the most nutritional smart person in your life and be able to write a book about the do’s and don’ts of food.” Step 2 is about understanding YOUR eating and how that is either helping or hindering the goals you set for your self in step 1. What types of habits do you have that are preventing you from reaching your goals? Common habits that are goal stoppers: Living on fast food Drinking liquid calories (soda, juices, alcohol) Addicted to the candy aisle Fried foods all day everyday The only fruit you eat are smothered in chocolate and stuffed in candy or the fruit flavored frostings and ice-creams. The only vegetables you have is the occasional piece of lettuce that comes with a burger. You food choices resemble that of teenage boy’s dream kitchen: pizza pockets, ranch, frozen burritos, French fries, pop tarts, doughnuts, cookies, frozen pizza…you get the idea! People drink water when they are thirsty? A salad in your book is basically: fried chicken, cheese, bacon pieces, smothered in ranch with a few pieces of green stuff for colour. Habits like this will stop you in your tracks before you even have a chance to start! When getting started on your journey, identify your eating habits. Keep a food log for a few days and see what your food habits look like. What time of day are you reaching for sugar? When do you crave heavy cheesy pastas? How many “splurges” are you allowing yourself to have? Understanding your eating habits will help you develop some goals and replacements behaviors. Step 3: Cleaning Up Your Eating: So you figured out where you’re messing up. Now I’m gonna share some tips to help you replace your current goal stoppers with goal reachers. If this sounds familiar, it’s because it should! It’s taken directly from my “Cleaning up your eating in 5 weeks” article. Why re-write something that is already working! This is the way I have found helps with reaching goals without feeling overwhelmed. Week 1: Add A Serving Of Fruits Or Veggies To Every Meal BY adding fruits and veggies to every meal, you will not only fill up faster, but you will learn that veggies and fruits are yummy and not hard to eat. The nutrients from fruits and veggies are hard to find in processed foods. Your body NEEDS/CRAVES the real stuff. My Suggestions/tips for Week 1: If you are making a peanut butter and jelly sandwich use fruit instead of jelly! Strawberry slices are super yummy and fresh! Or the crunch from an apple is my favorite combo with peanut butter! Bananas also work great! Wraps are a great way to add veggies! Use your favorite salad dressing as the base of the wrap and load up with veggies! You can go raw or cooked veggies: mushrooms, green peppers, cucumbers, carrots, lettuce, spinach, celery, olives, beans, tomatoes, squash, zucchini, broccoli … NO LIMIT, get creative, find a combo you love! Also don’t be shy to add lean meat for protein. Sub out a a bag of chips, for a cup of grapes or blueberries. Week 2: No More Fast Food…Ever! Fast food is damaging. it has nothing real. REGARDLESS of what they say on the T.V. its awful. Think of your favorite fitness idol…or favorite Hollywood Trainer (mine is Chris Powell from Extreme Makeover: Weight loss edition) You do NOT see anyone of those people eating fast food. EAT FOR THE BODY YOU WANT, NOT THE BODY YOU HAVE. Tips For Avoiding Fast Food: PREPARE PREPARE PREPARE! Do not set yourself up for failure by not packing a lunch! You know you will be hungry at work/school. SO PLAN FOR IT. Week 3: Switch To Wheat/Brown Bread, Pasta, Rice: Whole grain is healthy and also more filling for you! Its full of fiber and everything healthy that was sucked out of the white breads/pasta/rice. EAT IT! Restaurants and cafeterias offer this now, ASK FOR IT. no excuses. Week 4: Base Every Snack Starting With A Fruit Or A Veggie: This will teach you that fruits and veggies have more to offer then just side dishes, they can be eating during the day on the go! Check out these healthy snack options: Apples with Peanut butter Strawberries with cool whip Veggies and hummus Peaches with cottage cheese Yogurt with fruit Melon balls Frozen grapes or blueberries Fresh fruit smoothies Bananas with peanut butter Celery sticks with Seasoning salt on them Celery and Peanut butter Cucumbers and hummus or pesto Week 5: NO MORE REGULAR SODA Soda is just AWEFUL and you know it. so stop lying to yourself. I am not asking you to cut everything about soda, just regular soda. Step 4: Find YOUR fitness: Not everyone was made to be runners. The thought of runner make me want to never leave my house. But I LOVE Zumba, bootcamp, crossfit, total body conditioning classes. I like being around people and sweating so much I slip in my puddles of sweat. But I cant run to save my life…it’s too boring for me. And that is OKAY! There are tons of fitness options out there! Set yourself up for success by picking an activity you will LEARN to love (it takes time but it will happen) and also pick a time that will work for you. I cant do 5 am…ever. I would fail at reaching my goals if that was the only time I dedicated to my fitness. So pick a time that will work for you and pick a fitness that will work for you! Create the healthy fit life you enjoy. Not a life full of restrictions and constant body bashing. As told by funeralformyfat.tumblr.com

oatmeal

Oatmeal
1/3 cup Coach’s Oats
1 cup water
1/2 cup unsweetened almond milk
1/2 sliced banana
1 tbsp hemp protein powder
1 tbsp chia seeds (using chia seed method)
Topped with: the other 1/2 of my sliced banana, Sunbutter & PB & Co. chocolate peanut butter

Bombin Banana Bread

Bombin Banana Bread!
With Nuts: 209 Calories, 7g Fat, 32g Carbs, 4g Protein

Without Nuts: 142 Calories, 4g Fat, 28g Carbs, 2.5g Protein

Ingredients:

1 Stick Butter Softened
1 1/4 Cup Granulated Sugar
2 Eggs
4 Tbsp Sour Cream
1 1/2 Cup Flour
1/2 Cup Chopped Walnuts
1 Tsp Baking Soda
1 Tsp Vanilla Extract
3 Ripe(Browned) Bananas Mashed, Should Equal about 1 1/2 Cups.
Directions

Greast 9” x 5” loaf pan.
Beat Together butter and sugar
Add Eggs and mix
Add sour cream, flour, baking soda, walnuts, vanilla, and bananas and mix
Pour into prepared loaf pan
Bake at 350 Degrees for about 45 to 50 minutes or until the toothpick in center comes out clean
Cool on rack
Wrap in plastic wrap overnight
Eat for Breakfast!
14 Servings. Cut Slices 5/8” thick

Blueberry health muffins

Blueberry Health Muffins

These hearty muffins can be served for breakfast, as a midday snack, or for dessert. Makes 12 muffins (196 calories each).

Ingredients

Makes 12

3/4 cup whole-wheat flour
3/4 cup all-purpose flour
1/2 cup plus 2 tablespoons toasted wheat germ
2 teaspoons baking powder
1/4 teaspoon salt
2/3 cup plus 1 tablespoon brown sugar
3/4 cup 2% milk
1/4 cup vegetable oil
2 eggs, lightly beaten
1 teaspoon vanilla extract
1 1/2 cups blueberries
1/4 cup rolled oats
Directions

Preheat oven to 375 degrees. Line a 12-cup muffin pan with paper liners. In a bowl whisk together whole-wheat flour, all-purpose flour, 1/2 cup toasted wheat germ, baking powder, salt, and 2/3 cup brown sugar. Make a well in center of bowl and add milk, vegetable oil, eggs, and vanilla extract. Gently mix until just combined. Fold in blueberries.
Divide batter among muffin cups. Combine 2 Tbsp. toasted wheat germ, 1 Tbsp. brown sugar, and rolled oats in a small bowl. Sprinkle over tops of muffins. Bake until a toothpick inserted in center comes out clean, 20 to 22 minutes. Let sit in pan 10 minutes. Transfer muffins to a rack to cool.

Healthy Pumpkin muffins

For the muffins:
1 1/4 cups whole wheat flour
1 1/4 cups quick cooking oats
1 tsp. baking powder
1/2 tsp. baking soda
1/4 tsp. salt
1/2 tsp. cinnamon
1/4 tsp. ground ginger
1/8 tsp. ground nutmeg
1/8 tsp. ground allspice
1 cup pumpkin puree
1/2 cup mashed ripe bananas, about 1 large banana or 2 small
1/4 cup firmly packed brown sugar
2 tbsn. canola oil
1 large egg, lightly beaten

For the glaze (optional):
1/8 cup brown sugar
1 tbsn. milk/ half and half/ whatever you have on hand
1 tbsn. butter
1 tbsn. pumpkin puree
1/2 cup powdered sugar, as much as needed

Preheat oven to 375 F. Line a muffin tin with liners, set aside. In a bowl combine the flour, oats, baking powder, baking soda, salt and spices. In another bowl combine the pumpkin, bananas, brown sugar, oil and egg. Make a well in the dry ingredients and add the liquid mixture. Stir together until incorporated. To make the streusel, combine the pumpkin, honey and cinnamon. Mix well, then mix in the oats, set aside. Divide batter evenly among muffin tin, top with streusel and bake for 16 - 18 minutes or until an inserted toothpick comes out clean. Cool on a wire rack. To make the optional glaze, combine the brown sugar, milk and butter in a small saucepan. Heat until sugar is melted. Pour into small bowl, let cool a little then add in the puree and powdered sugar, mix well. Glaze each cooled muffin with 1 teaspoon of glaze. Enjoy!

Bring Em Out

ShreadMILL Workout from ToneItUp

3 Minute Brisk Walk
3 Minutes Jog
60 Second 'Sprint'- as fast as you can
60 Second Jog
60 Second 'Sprint' ~ just as fast as you can run- this speed can vary
~ Chill for 20-30 seconds, breathe, take a couple sips of water (take as much time as you think you need to calm your breathing.)

20 Pushups
3 Minute Brisk Walk
3 Minutes Jog
60 Second 'Sprint'- as fast as you can
60 Second Jog
60 Second 'Sprint' ~ just as fast as you can run- this speed can vary
~ Chill for 20-30 seconds, breathe, take a couple sips of water (take as much time as you think you need to calm your breathing.)



20 Squat Jumps
3 Minute Brisk Walk
3 Minutes Jog
60 Second 'Sprint'- as fast as you can
60 Second Jog
60 Second 'Sprint' ~ just as fast as you can run- this speed can vary
~ Chill for 60-90 seconds, breathe, take a couple sips of water

20 Situps
3 Minute Brisk Walk
3 Minutes Jog
60 Second 'Sprint'- as fast as you can
60 Second Jog
60 Second 'Sprint' ~ just as fast as you can run- this speed can vary
~ Chill for 60-90 seconds, breathe, take a couple sips of water

30 second Plank
5 Minute Cool-down Walk :)

Light and Delicious

Quinoa:

Ingredients
2 3/4 cups low-sodium chicken stock
1/4 cup fresh lemon juice
1 1/2 cups quinoa
Dressing:

1/4 cup extra-virgin olive oil
1/4 cup fresh lemon juice
3/4 cup chopped fresh basil leaves
1/4 cup chopped fresh parsley leaves
1 tablespoon chopped fresh thyme leaves
2 teaspoons lemon zest
Kosher salt and freshly ground black pepper
For the quinoa: In a medium saucepan, add the chicken stock, lemon juice and quinoa. Bring to a boil over medium-high heat. Reduce the heat to a simmer, cover the pan and cook until all the liquid is absorbed, about 12 to 15 minutes.

For the dressing: In a small bowl, mix together the olive oil, lemon juice, basil, parsley, thyme, and lemon zest. Season with salt and pepper, to taste.

Pour the dressing over the quinoa and toss until all the ingredients are coated. Transfer the quinoa to a bowl. Season with salt and pepper, to taste, and serve.

Ingredients
Salsa:
2 large oranges
1/4 cup extra-virgin olive oil
1/4 cup fresh lemon juice
1/2 cup chopped fresh flat-leaf parsley
2 scallions, finely sliced
3 tablespoons chopped fresh mint leaves
2 tablespoons capers, rinsed, drained and coarsely chopped
2 tablespoons orange zest
1 teaspoon lemon zest
1 teaspoon crushed red pepper flakes
Kosher salt and freshly ground black pepper
Salmon:
Vegetable or canola oil, for oiling the grill
4 (4 to 5-ounce) center cut salmon fillets, skinned, each about 3-inches square
2 tablespoons amber agave nectar
Kosher salt and freshly ground black pepper
Directions
For the salsa: Peel and trim the ends from each orange. Using a paring knife, cut along the membrane on both sides of each segment. Free the segments and add them to a medium bowl. Add the olive oil, lemon juice, parsley, scallions, mint, capers, orange zest, lemon zest, and red pepper flakes. Toss lightly and season with salt and pepper, to taste. Set aside.

For the salmon: Put a grill pan over medium-high heat or preheat a gas or charcoal grill. Brush the grilling rack with vegetable oil to keep the salmon from sticking. Brush the salmon on both sides with the agave nectar and season with salt and pepper, to taste. Grill until the fish flakes easily and is cooked through, about 3 to 4 minutes on each side. Transfer the salmon to a platter and allow to rest for 5 minutes.

Spoon the salsa verde on top of the salmon or serve on the side as an accompaniment.

Ingredients
Caramelized onions:
3 tablespoons olive oil
2 onions, very thinly sliced
1 tablespoon balsamic vinegar
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
Ingredients
Dressing:
2 tablespoons red wine vinegar
2 tablespoons fresh lemon juice
1 teaspoon honey
1/4 cup extra-virgin olive oil
Kosher salt and freshly ground black pepper
Salad:
2 pink grapefruits
1 head romaine lettuce, thinly sliced or torn into 1-inch pieces
1 large fennel bulb, trimmed and thinly sliced
1 small cucumber, peeled, seeded and thinly sliced
3 scallions, finely sliced
1 tablespoon chopped fresh thyme leaves
For the caramelized onions: In a large skillet, heat the oil over medium heat. Add the onions, balsamic vinegar, salt and pepper. Cook, stirring occasionally, until the onions are deep golden brown, about 20 minutes. Set aside to cool, about 10 minutes.

For the dressing: In a small bowl, whisk together the red wine vinegar, lemon juice and honey. Slowly whisk in the olive oil until blended. Season with salt and pepper, to taste.

For the salad: Peel and trim the ends from each grapefruit. Using a paring knife, cut along the membrane on both sides of each segment. Free the segments and add them to a large salad bowl. Add the lettuce, fennel, cucumber, scallions, and thyme.

Pour the dressing over the salad and toss until all the ingredients are coated. Arrange the caramelized onions on top and serve.