Fabulous Fitness Friday: My Food Diary

So I made it a point this week, to keep track of what I ate. I tried my best to plan ahead so that I would make better food decisions. And it worked. I went to the Dutch Market and racked up on fruits and veggies. I bought a huge bag of fish from Walmart–I  hate Walmart by the way. To many people and to much stuff every where! Boo!

Anyways…here you have it!

My breakfast this week, went a little something like this, OATMEAL with FRUIT. No sugar added, no milk, just fruit, water, and oatmeal.

Oatmeal with berries

Oatmeal with 1 banana, raspberry and boysenberries. The banana and orange is for my afternoon snack if need be.

snacks

Trail mix without the chocolate and edamames are the perfect snack!

Snacks

I am not sure if you eat Edamame’s but these little suckers are so yummy and the health benefits are out of this world. I have been eating them between meals this week.                Check out the benefits below:

Cholesterol free protein that increases the metabolism, shrinks fat cells, fights heart disease, osteporosis and diabetes, high in fiber, essential fatty acids, and a good source of vitamins A and C, calcium, iron, potassium and phosphorus. The fiber makes you feel full longer which helps cut down on calories.

In the morning on some days I made myself a smoothie. I cut up my fruit the night before so that in the morning all I had to do was throw it in the blender.

Smoothie mix

Dinner

As for dinner, it was all fish and vegetables. I made some fresh kale with a bit of vinegar, fresh garlic and water.  I love Bobby Flays recipe. I skipped the salt of course.

Kale

And I love me some Roasted Brussels Sprouts. I eat them allllllllll the time.  I cut them in half, added a little bit of olive oil, basil, garlic and I squeeze fresh lemon juice over it, tossed it on up and cooked for about 10-15 minutes.

Brussel sprouts

I made some coconut rice with okra–it was delish. I wish I had a picture to show you. I also made a new fish recipe to go along with it. Next week I will share because I am making it again for my husband this weekend!

I also stuck to water and hot tea.

I did better this week on my eating. I also worked out consistently as well!

What you eat is just as important as working out. But if you missed the mark a few times, just get back up and keep going. Making little changes eventually will equal big changes as long as you keep at it!

Smootches!

If you haven’t joined me on MyfitnessPal (KMarie2011), get over there now! I have a few buddies over there that keep my motivated.

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Fabulous Fitness Friday: BOXING

FF Friday Cover2013Yo! It’s Friday! Last week I kicked off Fabulous Fitness Friday with a bit of encouragement to get you going with health and fitness.

This week I tried something new, I took a shot at boxing! Best decision ever! It’s something I will incorporate into my workout sessions on a regular basis. It’s empowering and rejuvenating! Since I am not familiar with boxing, I focused on what I did know…punching! I started with hooks (“side” punches), jabs (straight forward punches) and up-cuts (punches going upwards). I didn’t do to much because I didn’t want to hurt myself so I gave it all I had for 10 minutes and then I switched to 8 lb weights. I did this 3 times this week. In just 10 minutes I felt a difference.

It’s a great workout to try and if you like it sign up for some classes. I am looking into it for sure! I just want a one on one session, so I can learn a few techniques.

Boxing Benefits 201333

I hope you got a work out in this week and if you didn’t there is always right now, later today or tomorrow, just choose a day and get it poppin!

Inspire2013

Enjoy your weekend!

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Fabulous Fitness Friday: I am ENGAGED!

MOTIVATION SIGN fff

Yes! It’s true..I am getting married this September! And with that, you know Fabulous Fitness Fridays is totally about to be AMPED up! I have fat arms and a fat belly (no baby inside) and that has to shrink before my big day. I am realistic so of course I am not expecting a miracle but I need something close to it!

Now before the holidays, I could see a difference in my body but now I just feel like I undid all my hard work by eating numerous slices of sweet potato pie…it was good but totally not worth it!

I haven’t been to the gym in a few weeks but I have been working out at home. I clipped a few magazine routines and have been doing those.  I generally do a 20 minute walk to the park and ride every morning so that is a great cardio. I mean there is no excuse to not doing something.

At least start with the end in mind, whichever that might be!

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I believe in keeping things simple and basic in the beginning and once you master that move on to a more complex workout.  Start at the 30 minute mark and increase 10-15 minutes after 1-2 weeks. This concept is working for me, it just makes more sense instead of trying to jump out there all hard-core with a 1 hour workout!

Like I said Simplicity is key to Fabulous Fitness Fridays! Walking for 20 minutes in the morning and my Real Simple Triceps routine, is simple enough for me. I am working out and losing weight at my own pace and as long as I am consistent I will see the results I want.

Triceps Workout Routine2013

What are you doing to stay Fabulous and Fit for a lifetime?

Next week let’s talk about healthy snacks!

Fabulously Engaged,

Ms. Karen Minor

Fabulous Fitness Friday: Fruit Craze Tango

Fabulous Fitness Fridays has been resurrected! I have still been on this healthy living kick! I would say I have shedded a few pounds and my clothes fit a little looser than before!

And since summer began, I have been induldging in all different kinds of fruit and recipes! I have added persimmons and red bananas to my fruit basket! The cool thing about the red bananas is that the taste is completely different than yellow ones, it has a rasberry banana flavor! Yummy!

As for my favorite summer recipes. I will share my #1 favorite! I have made this serveral times so far this summer! It is sooooooooo yummy! You can find the recipe here.

Wish I had some now to dip into as I write!

Since I am on this fruit craze kick! Don’t forget about the Tangerine Tango Swap tomorrow! Tickets are still available, details are here, here and here.

You can actually burn calories while swapping/shopping! It’s easy just think about it!

Well loves…see you tomorrow at Dewdrop’s Tangerine Tango Swap!

Ms. Karen Minor

Fabulous Fitness Friday – Muscle Confusion

Happy Friday to all my fabulous people!!  My motivation to workout and eat healthy has been pretty much nonexistent this week, but I promise I will get back on the wagon starting Monday!  : )   I have been dealing with some things and I just felt my body needed a rest this week.  It is alright to take a short break from your fitness routine for a little rest and recuperation which allows your muscle tissue to repair and grow.  Just remember to get back on your routine and continue accomplishing your fitness goals!

We all can admit we look at celebrities and wonder how they stay so fit!  Not that we aspire to be as thin as many celebrities but we have that burning question of what is your secret!?!?!  Well the key to obtain a fit body is muscle confusion which was introduced by Tony Horton creator of P90x.   The idea behind muscle confusion is  changing around the exercises that you do — so that the body does not become accustomed to the same movements each workout.  This will prevent the body from adapting and as a result avoid a muscle-building plateau.  I found a great article on Yahoo Health and Self that discuss 5 great muscle confusing exercises to tone and sculpt your body.  Try them out, I think you will love them as much as I do!

Fabulously Yours,

Dani C.

Fabulous Fitness Friday – Made It Through…

This has been a rough week for me therefore I wasn’t prepared for Fitness Friday but I have been working out everyday this week.  So last week I told you all I would be starting a P90x/Insanity Hybrid workout and I would like to say I made it through the first week in one piece.  The schedule I am following works out 6 days a week which can be pretty intense but I am determined to make it through.  Wednesday morning I was up at 3:45 am working out — please don’t ask me what I was thinking but it really gave me a burst of energy for the day.  I might have to consider working out every morning to start my day and it will also allow me more time in the evening for everything else I have to do as a busy mom.  I don’t know how well that is going to go over, anyone will tell you I am NOT..I repeat NOT a morning person so it would be a stretch for me to get up every day at 4am to exercise.  Anyway, I am really enjoying a combination of the P90x resistance training and the Insanity max interval training.  My goal is to be ripped 30 days from now as I go on my trip to Jamaica.  Now you ladies all know we want to look good in that 2 piece bathing suit and I am working to ensure that is the case.  I will be giving you all periodic updates on my progress (just for support and to keep my eyes on the prize!) over the next few weeks.  So who wants to “bring it” with me (HAHA..that is what Tony Horton says on P90x)?   

By the way all the lovely people taking the FATLESS challenge weighed in this week and I will definitely be keeping our readers informed on how everyone is progressing.   Good to luck to everyone, make sure you send your updates to F.Y.I. — we are here to support everyone in their quest to get healthy.  

Fabulously Yours,

Dani C.      

Fabulous Fitness Friday – Tricks to Boost Your Metabolism

It’s Friday and the weekend is FINALLY here!  I don’t know about you all but it has been a long week.  We have made it through the first 2 weeks of the New Year.

So tell me ladies are you still motivated, are you working towards your fitness goals?  It is has been on my mind to discuss simple ways to boost your metabolism, particularly so many people I encounter want to lose weight but believe it is a hard task to complete. 

People always wonder how I can eat so much yet stay so thin.  To answer that question I always say I have a fast metabolism.  My motto is it’s 80% diet, 10% exercise and 10% genetics.  It is important to watch what , how often and how much you eat.  On average an individual should be eating at least 5-6 small meals a day, which equates to every couple of hours.   That doesn’t mean eat unhealthy processed foods, the key is to drink plenty of water, eat fresh fruits and veggies, lean meats, whole grains, etc.   I am a big advocate of eating breakfast every morning, it is a good way to increase your metabolism and provide fuel to jumpstart the day.  Another important component  is exercise and for me that means interval training as well as strength training.  Cardio is great however interval trianing burns calories at a faster rate.    Strength training builds lean muscle mass which aids in weight loss and increasing your metabolism.  Muscle burns more calories than fat so incorporating weight training is great!  Also have a cup of green tea daily, not only is it a wonderful antioxidant it is also a great fat fighter.  It is ideal to drink 3-5 cups a day however some may consider that a lot for one day.  So I would suggest you start off with one cup a day.  Something is better than nothing.       

I hope that by sharing some of my techniques for boosting my metabolism, I hope I can inspire someone else  to meet their fitness and weight loss goals.  Until next time, stay fabulously fit…..

 

Fabulously Yours,

Dani. C  

 

 

Fabulous Fitness Friday Edition 1 – Measurable Goals

Its Friday and its our first Fabulous Fitness Friday post!!! TOOT TOOT!!

Just in case you all don’t know I was a Fitness Instructor in my former life or shall I say pre-Karsyn (1 year older).  Now I am a certified personal trainer as well as a fabulous stylist, and mother among other things! And part of being a Fabulous You includes taking care of the mind and body through health and fitness.

In keeping with the theme of the New Year, let’s talk about the importance of setting measurable fitness goals.  Just about every year, we all take the pledge to lose weight, eat healthy, exercise more; you name it and it has been said! However, there are some who remain motivated and others fall off the wagon after 2 weeks.  I believe we all start out with good intentions but where we fail is no accountability.  The key is to write down your goals.    When I meet with a client I always ask what do you want to accomplish (i.e. lose 10 lbs, decrease percentage of body fat).   It is important to be realistic, you don’t want to set yourself up for failure by setting goals that are just not reachable.  It is impossible and unhealthy to lose 10 lbs in a week, it is recommended that individuals lose 1-2 lbs a week.  Once you write your goals start keeping a food diary.  Studies show that individuals who keep a food diary tend to lose more weight and keep it off longer than those who don’t.  A great tool I recommend is www.myfitnesspal.com.   

I signed up and already I was over my recommended calorie intake for the day.  I guess the Chipolte tipped me over the scale at 645 calories.  So in order to make up for it, I came home and worked out extra hard this evening.  See we all fall off the wagon. However, I don’t beat myself up, I just get back on and keep pressing toward my goals.  Besides now I have all of you to hold me accountable.         

I Dani C. have taken the pledge (or shall I say set a goal) for 2011 to live a healthier lifestyle and workout 4-6 days a week.  Have you pledged your fitness goals for the new year?  Did you write them down?  We all want to look and feel better…..Right?  You will thank yourself in the end.

This is the face of a person working hard!

 Fabulously Yours,

Dani C.