You CAN make that CHANGE...SAY TODAY IS THE DAY!

Hey everyone!

Glad to be back blogging and continuing with my resolution to be healthier and more fit!

Let's take it back just a couple of months.......went to Cost Rica with my bestie and it was an amazing trip, had to move two days later after I got back, had to get the new place in order then work started back up and I am taking on after school program, private art lessons, being a team leader, doing breakfast tutoring and studying for this BIG TEST my district has me taking which is a big deal for my job and just many hats that I fill BUT..............just as I have told you all those are no excuses for not eating right or staying consistent with working out and I failed....I wasn't consistent.  I'd work out here and there and I would not make the best food choices.  I am disappointed especially since I did so well from January until July and all the great progress that I had accomplished.

Soooooooooo.....today is the day!  I plan to get back on it and stay on it.  No excuses is and will stay my motto so I need to stop making them.  I am going to follow my own advice and get up in the AM on Monday, Wednesday and Friday and if for some reason I don't I'm going to make myself go in the evening.  I feel that morning is the best since I don't get home until late with all my extra things.

So for all of you who have fell off, decide for yourself what you want for yourself and make today the day.  I saw a picture that said New Year's doesn't have to be the day you get back on it and be healthier but start on a Monday.  So that is what I have decided to do! Hope you will join me in my efforts to get back on track and stay consistent!!!!

Things to think about when getting back on track..........

• What keeps you from working out?
• How can you fix those things?
• What days are you going to work out?
• When will your grocery shop day be? (If you don't plan you plan to fail)
• What are realistic goals for this month?
• What are your long term goals and what do you need to do to get there?

Here is a great link with yummy healthy recipes.  Give it a look?  Eat YOURself skinny

If you have any questions or advice feel free to post a comment. Thanks!

WE CAN DO THIS TOGETHER!!!!

Day 199: Fried Green Tomatoes & Wonton Tacos

Hey hey hey yall!

It has been awhile since I posted trying to enjoy my summer, doing private art lessons and having fun! I have been consistently working out but my food slips up more often since it is summer but it all comes down to being disciplined.  I have got back on making better food choices but have a few more cheats then normal.  I am happy with my results thus far but I do know food makes a big difference in how my stomach looks.  I cleaned up my eating for about three days being pretty strict and it looked less bloated which is what I need since I am heading to Costa Rica next week (wooooooooooooooooooooooo.....that's the excitement talking...lol).  But anyway that is the update about me and my progress for now so lets get to talking about the good stuff....FOOD!

I know lots of people hate feeling deprived.  My motto with eating healthier is to eat the healthy things I like that taste good to me which are several things but we all get that feeling once in a while of wanting to give in. So several times I have worked on making things that I love healthier! So important when wanting to stay on track along with the weekly cheat meal. If you don't need a cheat meal great for you and pass it up but I usually can't stay sane without one lol!

Sooooooo here we go! Any of you like fried tomatoes?  My papa had me eat them and now I really like them.  It is a great snack or accompaniment to a meal.

FRIED GREEN TOMATOES

Go find some great, firm green tomatoes from your local grocery store or farmer's market!  Get some whole wheat flour (if not trying to make them to healthy guess you could use regular flour, sea salt, pepper (love fresh cracked black pepper), Panko crumbs, and white or yellow corn meal, egg whites and olive oil! Only measurements really needed are equal parts of the panko crumbs and corn meal depending on how many tomatoes you have, and 1 and a half tablespoons of olive oil in the pan for each batch you cook. These can be baked to eliminate the oil just put them on a wire cooling rack while the cook.

Cut the tomatoes not too thin and not to thick!

Get 2 or 3 egg whites and whip them with a fork until they look foamy like this...

I didn't want too many dirty dishes so I put the whole wheat flour on the left and mixed some corn meal and panko crumbs on the right of the plate.

Dip the tomato in the flour, then place it in the egg whites and then dip it in the panko corn meal mixture.  

Put the tomatoes in a non stick skillet with 1 T to 1 T and a half of olive oil.  Have it hot and ready on Medium heat 

Cook until it is Golden brown or a little browner in my case! haha! I like them crispy anway!

Lay them on a  plate with paper towels to get the excess olive oil grease off of them.  Serve with a low calorie dip such as this brown horseradish mustard mixed with some honey to make a honey mustard! Experiment and let me know what you used!

Serve warm and enjoy! 

WONTON TACOS

I am going to give you a link with step by step pictures and recipe to this yummy recipe.  Here I will write a few of the things I changed while I made mine and put my own spin on it!

Here is a picture of the finished project! I tried to make cilantro lime rice healthier with brown basmati rice but the texture wasn't working for me (I am still working on making good brown rice) so next time I will use the boil in the bag kind again.  The jasmine rice came out good! Just add a little cilantro, salt and lime to taste.  Add a little at a time until the rice tastes how you want!

Let's see, I put the shells in the muffin pan and cooked them on 350 degrees before I put in the re-fried black beans, meat and cheese mixture.  The original recipe calls for ground turkey but you could use bison or ground chicken as well to keep it healthier.  I didn't make guacamole but just topped it with avocados, chopped tomatoes instead of cherry tomatoes (next time I will try cherry tomatoes).  So that is pretty much the only modifications I made.  Check out the recipe and enjoy! My friend Summer made it already and loved them as well and so did her little boy!

Wonton Tacos Recipe

Enjoy these yummy treats friends!

Day 181: You don't have to have a gym membership to get in shape!

Hey everyone!

It's me! Wymichelle!

Here to say....MAKE THE TIME! We make time for anything we want to do so why not make sure we get proper exercise and meal planning in! Bet you could squeeze that in somewhere each day!

You don't even have to have a gym membership to get active! You have a room and you have the outdoors! No money for equipment....SO WHAT! Your body weight is great equipment or make things around the house useful! Even if your on a budget if you must have a few things check out Ross each week and see what steals they have in their fitness section! You can get medicine balls, weights, resistance bands, workout dvd's etc! No excuses people!

You can even watch YouTube or bodyrocktv.com (they have a iPhone app) as well! They provide exercises that you can do in short amounts of time an get a good workout! All for what....for FREE! We jump on that free sample at the store or free anything! Get on the FREE fitness train! Once you get motivated and consistent with that you will see improvement! Of course you have to eat healthy and make good choice with your food for the majority of the time so you can get the best results from your workouts but you'll want to eat healthier and not waste that hard work you put in your home workouts.

Know if you really rather have a gym look for the best gym for you! Variety is key! Instead of going out to eat once or twice a month or shopping every weekend (out of the many fun things we do a month), save to get a gym membership! Find a gym that waives the enrollment fee and let's you pay monthly or just save enough for the enrollment fee and use that extra money you save each month by not shopping one day or eating out for your monthly fee. Bet you can find a good place for 30 a month! Invest in your health! Local ymca's also give plans to people based on their budget and you can pay monthly as lows at $20 a month maybe less!

If you don't make time now, you may regret it! Start today and take care of yourself! Try my mini-workout to get you moving!

Tale care folks! Make the time
For you! You deserve it!

Day 170: Prepping is the way to GO!

Hey hey hey yall!!!!

Have you ever made this excuse?????????

• Man, I don't have anything healthy, let me just eat what is here.
• I am so hungry I don't have time to cook anything?
• Ughhh, I don't feel like cooking?
• Let me just grab something, it will be quicker and easier?

These lies that we tell ourselves can lead to over eating, wasting money, wasting food and letting it expire, and eating unhealthy choices because we are going to grab processed quick food  (which you shouldn't even have this in your house or very little) or stop at a fast food spot or restaurant.

Well, I am here to help lead you in the right way.  It can help with those who work often and work out but don't have time to make that healthy meal you need.  It is also beneficial to those who are out and about and don't pack snacks and end up grabbing something unhealthy!!!!!

CHECK THIS OUT..................

As I have written about before, it is good to plan your meals as well as have a shopping day planned each week.  This keeps fresh produce in your house as well as gives you the opportunity to make new meals each week and have a plan.  Having a plan equals success.  When we go to college, we follow a degree plan in order to take the steps to get where we need to be and graduate soooooooooooo when you want to eat healthy and eat right you should.........PLAN IT!!!!

A few things that are easy to make ahead of time to help with healthy snacks and quick meals...

• Boiled Eggs - (snacks, breakfast, for salads, etc)
• Turkey Muffins -(instead of making an entire meatloaf, cook the meat mixture in a muffin pan - great for a snack or maybe two for a quick meal with some veggies and rice)
• Fish - Saute, broil or grill fish and have it stored in fridge.  Eat within 2-3 days.
• Grilled veggies - yummy side dish and just reheat and eat!
• Chicken breast/strips - Cook in oven or grill and put aside. Cook until done not overdone so it won't be dry when you reheat during the week.  I am doing this to chop up on my salads for lunch.  It could even be a quick snack or dinner with a sweet potato and green veggies.
• Chopped Raw Veggies -  Clean and cut your favorite raw veggies and eat them plain or with any variety of hummus.  For instance, carrot sticks, broccoli, cauliflower, celery, etc. You can even separate them and put in snack size plastic bags like your own grab and go snack!!!!
• Fruit - Chop up fruit and make a fruit salad and pack in small storage containers to take with you or just have around the house.  Even cut watermelon, melons, strawberries, pineapples, etc and have them prepped and ready to go for easy eating!
• Lettuce - Have lettuce cleaned and cut and place in plastic bag with paper towel and it is said to last longer.  Add some fresh spinach, kale and/or arugula and you have a mixed green salad ready to go!
• Lunch Bag - Have your lunch bag ready with cold items, sandwiches, hummus, fruit, water, veggies, etc so all you have to do is grab and go! I do this all the time and its great
• Oatmeal - You can make my overnight steel cut oats recipe (put it in the search at top right corner of the blog) or even have the water in pot ready with oats measured so while you get ready it can cook! Just don't let it burn! :)

These are just a few ideas I believe can be helpful but there must be more! So please share them for my benefit as well as my readers!!!!!

Take a look at my prepping for the day....

1 lb of 99% lean ground turkey with sauteed veggies (mushrooms, jalapenos,  green onions, white onion and garlic).  Season with some garlic powder, 1/2 T sea salt and ground pepper.

Brown Rice (Cook ahead of time and add to meat and veggie mixture)

Cut top off of  a bell pepper.  This recipe could probably fill 6 bell peppers.  Red is my favorite so far!

Stuff the bell peppers and if you are prepping to have TURKEY MUFFINS for snacks or meals.  Put the remainder in the muffin pans.

Cook on 400 degrees and  Put a little water at bottom of pan and cover with foil.  Cook for about 40 to 45 minutes.  The  Turkey Muffins may be done in 30 minutes so check them as well.  Top the stuffed bell peppers with a little tomato sauce or marinara sauce and cook for about 5 to 10 more minutes.

 I would of put mozzarella cheese on top too but on the cleanse right now and no or minimal dairy.

EXAMPLES OF PREPPING FOODS..

Had to get these chicken tenders from Sprout's Farmers Market (store).  They were only 2.99 for the Manager's Special. I seasoned them with a little sea salt, pepper and Mrs. Dash Garlic and Herb seasoning and some lemon squirted on it.

 Here they are when they finished with some grilled zucchini

Since the grill was still going and pretty hot...I thought about what else I could add so I added some button mushrooms and tilapia seasoned with Mrs. Dash, sea salt and pepper (just a pinch of salt).

Here it is when it is done! Yummy!

 Oh yea, here was the chicken and zucchini grilling!

Look at that fire! It was ready for some grilling!

I bought some veggies to snack on.  Washed and cut them and put them in a storage container.  I forgot to get snack sized plastic baggies so this will have to work for now and then I will take some with me for work and put them in a smaller container or wrap them in foil.

Here is my fridge with the prepped foods.  I will get to that watermelon from Bountiful Baskets tomorrow! I need more storage containers! I feel confident that I will eat right and stay on track this week not only because I am determined but because it was easy and fun to prep and get all that out of the way!

Until next time friends! Please comment and share your ideas as well!

Cleanses! To do or not to do! HELP!!!

Hey folks!

It's me, WyMichelle!!!!

Hope everyone has been active and doing their best to maintain a healthy lifestyle through balance between eating right, working out and having fun!!!!!

I know many people do cleanses from the Master Cleanse, Lemonade Cleanse, Herbalife, Advocare and so many more brands and recipes and plans to follow.

I have been told by many people that a cleanse is a great way to clean your colon and get toxins out among OTHER things!!!! Heehee!

Mayo Clinic Talks about Cleanses

The article above talks about reasons why not to do a cleanse and then reasons why it can be beneficial.   Some doctors say your body cleanses toxins and things out naturally while some believe that it helps boost energy and removing toxins.


Just Cleansing.com says this..

"The body has it's own natural ways of detoxing itself - however in this day and age, no matter how careful we are, accumulating harmful substances is unavoidable. Research suggests a detox diet can accelerate the rate of removal of these toxins."

So the question is to do the cleanse or not do the cleanse?  I have got an Advocare cleanse from a friend and I know a good amount of people who have used it and they are fine and say they liked it.  I think that a cleanse could be a good thing to get toxins and all of that out.  I like the Advocare plan because it pretty much allows you to eat most of the healthy things that I am already eating except for things like yogurt, dairy, NO ALCOHOL and a few other things.  I have never been a person to take any type of pill but it is only for 10 days so I don't see the harm in it.  There is a drink as well and there are various days you take it.  So I am still looking into it but if I start I will start on Sunday and I will be keeping you all updated.  I pretty much have my mind made up and would like to try it but still a little hesitant. Out of everything I have seen with cleanses that people are doing right now, this one fits me best.  I want to be able to eat food and I think it does a good job for those who aren't already eating healthy at showing people how to eat foods that  are good for them in everyday life and that is what I am all about! Woop! Besides the occasional cheat meal or Margarita lol!

Sooooo talk to me....have you ever done a cleanse?  What do you think about cleanses?  And for any comments posted please respect others thoughts.  Yes we have our own way of doing things and others do too.  If something works for them, it may not work for you and vice versa!

Thanks everyone!  I need some insight!!!

UPDATE : 6/18/12


Started the cleanse today so far so good!  I had the fiber drink this morning and it wasn't horrible as I thought.  Had it with half water and half orange juice so it worked out pretty well.  It does get your stomach churning a little lol.  Had lots and lots of water even more than 8 glasses a day amount since it is highly recommended to help the stuff process through your system.  Tonight I take the herbal cleanse pills and thats that.  So far so good! Keep ya updated as the week progresses!  Also, it does have me having salads more for lunch so that has to be a good thing and more raw veggies in my diet! Woop!

Day 151: Squat Challenge!!! Let's GO

Hey everyone!

Hope all has been well and you are keeping active!!!!

I am still enjoying my boxing and weights and run every once in a while.  I am really ready for summer so I can have more free time to prepare more meals so be looking for new recipes and more time to be active!  I am excited to try some new classes at my gym and just enjoy this time! 

Anyway!!!! This post is about a challenge that my bestie does where you do 100 squats a day for 60 days.  She already completed it and has moved on to 200 a day.  I am going to stick witht the 100 since it would be my first time at doing this many in a day we also do 25 push ups and 25 sit ups. I am doing this in addition to my weekly routine of work outs as well.  If this is all you do then that is fine or if you are active already and add this thats even better! It just gets people moving and you will be able to see some type of results whether it is more endurance or being more tone!  A little a day is a great place to start or add to what you already do.

60 DAY SQUAT CHALLENGE

100 SQUATS
25 PUSH UPS
25 SIT UPS

I bet some of you are like, "Man, that's alot" or "I don't have time to do that"....well.....FIND THE TIME...

This challenge is pretty simple.  You can do it....

• In the morning
• At night
• At work
• During your lunch
• While you watch TV
• While you clean up
• At the gym
• After a workout class
• Before a workout class
• Before you run or after

See!!! You can make the time if you want too especially if you are lounging watching TV use a commercial break for each exercise. 

PROPER FORM

Now make sure you are doing your squats correctly.  You don't want to hurt yourself and mess up your knees.  You sit back on heels as if you were about to sit and then come up and repeat.  Your knees should not extend past your feet but I rather show you than tell you so please watch the video.  Doing this each day can be a lot so you want to make sure you are doing the exercise correctly.  Even if you feel you know what to do please take a look!

PROPER FORM FOR SQUATS - VIDEO


CHALLENGERS

Everyone who is in the challenge I would like for you to post once a week (more if you like) on how many days you did the challenge for the week.  For example, if you missed it one day then in COMMENT SECTION just put how you did you challenge 6 times this week.  We are going by the honestly policy so if you are not being honest about your days or results the only person you are cheating is yourself not us.  This is a great way to talk about your progress, any weight lost or toning to your body.  We can celebrate each other as well as motivate each other!  Now remember, it is best to try to eat healthy when you are on consistent exercise to maximize and see your results.  If you are eating at a fast food place 4 to 5 times out the week you may not see many results and you may not have the energy to even do the challenge.  So please do your best to eat right!!!!! Looking forward to seeing who sticks with it the entire time.  If you miss a day just remmber to get back on the next day and keep it up.  We are all human but we are the one who makes choices so choose you and choose being healthy and fit.  Post when you want but atleast once a week after 7 days so for those that started with me yesterday TUESDAY is our official day to post on our progress and how many days we completed.  This is a 60 day challenge but take it a day at a time.

PLEAE REMEMBER- Practice safety, eat healthy and please don't do those squats that you barely go down..if you want results you need to SIT INTO THAT SQUAT AND EMBRACE THAT BURN!!!!!! :)


HAPPY EXERCISING MY FRIENDS!!!!!

Memorial Day: From Drinking to Eating - Tips to Help Cut Calories

Hey yall!

I am SOOOOOOOOOOOOO ready for the weekend!  Woop woop!  Good food, drinks, pool time and hanging out!  Some of you will barbecue, hang at the pool, go to the lake...but whatever it is I know that lots of unhealthy foods and drinks will be around!  BUT........Do remember that this holiday isn't just a day off or a time to eat good but to pay respect to those who have passed in the military who have put their lives on the line for us.  Some also take this time to visit loved ones who have passed and visit cemetaries.  So please reflect on that as you celebrate this weekend. 

In regards to food and drinks and all that, it is a great time to treat yourself but try not to go overboard and mess up all the hard work you have put in the gym.  Eat and drink in moderation.  Friday - Monday I expect alot of people to be celebrating, maybe let Monday be your treat meal and stay focused with your healthy eating on the days before but if that is too hard, come up with a plan.  For instance, I will make sure I have a well balanced healthy breakfast on all of these days which is very important because it will help you not over indulge because you won't be starving for your next meal.  Drink lots of water to keep you hydrated and full as well.  Find ways to make not so healthy meals and drinks a little healthier.

A FEW IDEAS I HAVE TRIED....

• Have a sweet tooth but don't want to eat all those brownies and cakes.  Well if you want just take a very small piece or a bite and be done with it.  Or buy a fresh pineapple, slice it and grill some pineapple slices (don't knock it until you try it...so good) and put that on top of some Sugar Free Ice cream or yogurt.  It is delcious!
• Make a Faux Mojito!  Instead of using sugar use agave nectar or stevia which are both natural sweetners.  Get some lime juice or squeeze fresh limes, some club soda (haven't tried sparkling water yet), mint leaves and a natural sweetener and make a mojito with very little calories.  You could even add ice and make it frozen.  Honestly, I like it with and without rum.  It makes me feel as if I am having a drink without the rum but if you want add the rum and that is basically the calories you will intake.  Not to bad at all!
• Wine Spritzers - Wine mixed with sparkling water or club soda
• Vodka and Water with lime
• Light Beers etc
• Open Faced Burgers so you aren't taking in to many carbs. If you must have a bun, use whole wheat and load on the veggies, avocados, etc.

YUMMY MEMORIAL DAY RECIPES with LESS CALORIES - This article features some good meals that  probably seem bad for you but are not such as Mozzarella stuffed turkey burgers, grilled pizza, creamy tarragon chicken salad, Flank steak pinwheels, inside out cheeseburgers etc.

HEALTHY MEMORIAL DAY DISHES -The grilled sesame asparagus looks awesome!

Kitchen Daily Recipes for Memorial Day

Article on staying on track during Memorial Weekend and being safe -  Remember don't drink and drive! Have  a safe and fun Memorial Day Weekend

LOW CALORIE COCKTAILS


So be strong but do treat yourself and enjoy the weekend! All things in moderation folks!

Be safe and feel free to leave a comment! Thanks!
Wynita

Day 144: The Traveler's Workout and Meal Plan

Hey!

This post is brought on by my dear friend Marla who travels often but wants to stay fit and get some workouts in and eat right!  I don't travel often for my job and when I do travel it is for pleasure so I eat what I want mainly and don't really workout but her perspective seems to fit lots of America so I thought it would be great to post about it. So thanks Marla for enlightening me on this issue for those who travel!

EXERCISE

First off, most hotels have gyms so I would say go use it!  You can wake up early or do it in the evenings.  We make time for what we want so if you want to stay fit, get in that gym!!! You can do basic cardio, try HIIT (running very fast for 1 minute or 30 seconds and then regular pace for the same amount of time and continue that for about 15 to 20 minutes).

If you want to do some other types of exercise you could always view various posts on my blog that give workouts for arms, legs, abs, etc.  If you click my challenges those are workouts that use your body instead of weights in case you just want to workout in your room or don't have weights in the hotel gym.

Burpees, Push-ups, sit-ups, jumping jacks, high knees, planks are all good exercises to name a few.  These can easily be done in your room.  If you repeat them over atleast 3 times you have a pretty decent workout.

You could see if your room has a dvd player you could take your favorite workout videos with you!

Body Building.com's Exercises and Meal Ideas -  Just for the traveler

Traveler's Workout

Great Workout for a HOTEL ROOM

Honestly, those of you who can't afford a gym or aren't ready for the commitment of the gym, you could do these at home as well! If you are at home, you could even buy a few pieces of equipment such as some dumbbells, a kettle ball, jump rope, and a medicine ball to add various exercises or add more of a challenge.


FOOD

It can be so hard to eat right when you are on the road but if you plan accordingly it can be done.  Especially if you are on the road more than you are at home, you should try to have meals that are as healthy as if you made them yourself in your own home.  I would think chicken breast, brown rice, salads, breakfast's with fruits, oatmeal, etc would be good choices.  If you have a little kitchenette in your hotel room or extended stay room you could even find your closet grocery store and prepare healthy things.  But if that is not the case, do your best with ordering meals that won't have excess butter, salt, sugar, high amount of bad carbs and things of that nature.

I do know from my recent trip to Florida that it was good I packed beef jerky and fruit to keep me from snacking at McDonald's while at the airport.  So pack good healthy snacks!

Check out these articles for some great ideas on eating while traveling!

HEALTHY EATING ON THE ROAD - Great ideas for gas stations and continental breakfast

15 Tips to Eating HEALTHY while Traveling

TIPS FOR THE BUSINESS TRAVELER WANTING TO EAT HEALTHY

Do's and Don'ts of EATING while TRAVELING

Eating well and Staying Active While Traveling

While I researched, I also saw a book entitled, "Healthy Highways" that gives information to those travelers that want to stay healthy!

Hope this is helpful!!!!!

Please leave comments and let me know what you think! Was this beneficial? Do you have any suggestions to add to this post! Please share your thoughts!

Thanks!

Day 143: Choices

Hey everyone!

We all have choices!  Choices about life, relationships, school, work etc! When it comes to the exercise world we have a choice to get up and do some type of physical activity or sit on the couch and watch TV.  We have a choice to stop at a fast food restaurant often or cook most of your meals at home.  It is up to us to make the right choices in our life to get the results and outcome we want.  Just as you would plan a path to get the class taken for your degree in college you should plan your workouts and meals each week to help maximize your success.

That is what is all boils down to is our choices.  I read a quote the other day that said, "What you eat in private, you wear in public".  This is so true.  I also read something that talked about don't think you are going to lose weight or change your body the way you want if you eat junk food and fast food all day.

So for those of you that want to change, make the right choice to get fit and get healthy.  If you are not ready to make that change but want to try, try!  You may surprise yourself.  Start small with saying no to sodas and pops or sweets.  But remember you will fail if you just go cold turkey so once a week treat yourself to one of your favorite items and just do it in moderation.  If you feel going cold turkey is best for you try it and if not then modify your plan.

It can be done people! I started January 1st and I am still on it.  Yes, I have had a cheat meal or two on the weekend, yes I have had a few set backs at times but I didn't ever stay off my plan for long and started right back.  This is the first time I have stayed on this healthier lifestyle plan so long and I am very proud of myself.  It could be you too.  Don't look back a year later and say, "Maaaaaan, I wish I was this or that" when you could have made the CHOICE to start today.  Just do it! Make a choice for the better!

Day 129: How to Stay Motivated



Too many people go through this each day! Suck it up and just go today and get it done.  Stop procrastinating!


Hey hey hey yall!

I am soon departing to sunny Florida for my best friends graduation from Law School (Go Shakema...So proud of you).  I am SOOOOOOOOOOOOOOOOO ready for this getaway!  It is much needed and deserved.  I have been working so hard professionally and physically and this break will be a great time to relax mentally and physically.  I still plan to have healthy breakfast's and maybe at night do some crunches, push ups and squats but nothing to hard core and I may not even do anything hahahahaha! I made sure to get in intense workouts since Sunday since I knew I wouldn't be doing all that during my vacay and know I plan to induldge in Bahama Breeze's key lime pie! Can't wait to hang with my bestie and enjoy the time away from home.  This all brings me to my point of today's post....MOTIVATION. 

When you are motivated and work hard it is okay to take time for yourself and have a break every now and then.  Treat yourself and no when you need to take a break!  I have had a little issue of feeling guilty when I have a treat but I do not deal with that anymore.  I work very hard and you just have to find a balance between the things that you love to do, eat, engage in and the things you need to do for yourself in order to make sure you are doing what you need to have a healthy life of exercise and clean eating.  So do your best to stay motivated and when you don't feel motivated find a way to do the right thing.

I found an article that is a good read on how to stay motivated. You can find the link below.  It suggests things that I have heard from others.  For instance, if you want a piece of cake at a party instead of having the whole thing, have the discipline to take a very small piece or only have 2 or 3 bites and be done with it.  It helps you get the urge away and you feel satisfied as well.  I have done it and it was a little tough at first but it does work.  I think about where I want to be with my fitness goals or how hard I have worked out.

MOTIVATION - CLICK HERE

So keep up the hard work for those who have been on track and for those that haven't get on it and start!

I will be posted next week! This is my last post until I get back from my vacay to Florida. Until then...workout and keep it up.  Only you can make that change that you want!

Day 128: Steel Cut Oatmeal Overnight Recipe

Hey yall!

Had to post this great recipe! It was helpful in letting me get ready for work and not have to worry about cooking breakfast this morning. Right before I went to sleep I turned on my crock pot and filled it with all the ingredients you need for Steel Cut Oatmeal!

Here is the recipe:

Ingredients:

• 1 Cup Steel Cut Oats
• 3 Cups Water
• 1 cup Milk (or you can do another cup of water)
• 1 1/2 teaspoons Cinnamon
• 1-2 packets of Stevia (natural sweetner) NO SUGAR if your being healthier :)
• Handful of walnuts
• Handful of Dried Cranberries
• 1 apple chopped (you can peel if you want, I did not)
• Honey (Squirted in about a Tablespoon, and add some to my own bowl of oatmeal that morning)

You can really play with ingredients such as the nuts and fruit and do what you like and add how much you want. The main part is the steel cut oats and having 4 liquids (milk/water).

Directions: Put all the ingredients in your crock pot and stir. Turn on LOW and cook covered for 6-7 hours.

I loved that it was ready when I woke up and that it saved me so much time! It tasted good as well and you could even top with with more fresh fruit, nuts and honey if you want! So good! Enjoy!

Day 127: My Co-op Experience and More

Hey hey hey yall!

Hope all is well!  Things have been good my way.  I hope that you have stayed on track with your workouts and clean eating.  Last week I took a couple of days off from the gym.  My body was always tiring quickly and I believe because I don't usually take a day off except for Sunday so I did that to let my body recuperate some.  I wasn't training to the best of my ability in boxing and weights so the break has helped me out and yesterday I got back at it after a three day hiatus.  I still ate right for the most part but still had a few more cheat meals then needed.  I am excited for the summer and going to make June a really good month for progress.  I have been not eating carbs at night and that seems to help with my belly.  My goals are to drink more water, less meat and more veggies, have one day that I have a two a day and that will be the summer before I can get to that but I really want more definition in my abs so I really have to get disiplined and challenge myself harder.  I am doing my challenge workouts and that has been good.  Up'ing my cardio has been tough on days I am not boxing (that kind of cardio I LOVE). All in all, I am still at it and pushing towards my goals.  Hope you are too.  It is a process we can't always be 100% but when you fall off just get back on!  You are the one who chooses what you eat and how much you work out, be your own supporter and motivate yourself.  Honestly, you are not always going to be motivated but you just have to go to the gym or get your workout stuff out and just do it! 

YUMMY MEAL ALERT

Lettuce Wraps

• 1 pound of Ground Turkey
• 1/2 cup Orange and/or yellow bell peppers, chopped
• 3 green onions,chopped
• 1 half white onion chopped
• 6-7 cloves chopped garlic
• 1 T olive oil
• 4 button mushrooms, chopped
• 1 head of romaine lettuce, crisp and green
• Ground black pepper
• sea salt
• red pepper flakes
• low sodium soy sauce

Directions: Get a skillet and put the olive oil in there and turn on medium heat.  Saute the green onions,  white onion, garlic, and mushrooms until tender, add the ground turkey with Tablespoon of low sodium soy sauce,and cook until browned.  Be sure to season a little with sea salt or Mrs. Dash, red pepper flakes and pepper.  Set aside and place in cleaned, dry romaine leaves.  Serve with black beans or brown rice.  Or another veggie!


GREAT WAY TO GET PRODUCE

Have you ever tried a co-op!  Well I did on Saturday and love it! I went to BOUNTIFUL BASKETS and it was a fun way to get lots of great produce and fruits for a good price.  You can get additions like bread and special produce baskets. It was only $15.  I paid a one time fee of $3 for the baskets that my food will be stored in until I pick it up.  You want to buy usually buy Monday or Tuesday and they give you the information on where to pick it up and what time which is usually a Saturday or Sunday.  It was fun visiting with the people in line and the line went very fast so that was great! They were organized and lead you to your food and you can take a box to put your food in or come with your own bag or container.  I had a bag and a box of food for $15.  It was great and I plan to continue with it.  I even made fruit salad with some of the things I got.  Another fun aspect is that you don't know what your going to get so you can get things you don't usually cook with and try new things and get new recipes.




Here it is...all for $15!!!! Can't beat that!




Made this delicious fruit salad




My entire experience! So exciting!

 WORKOUT GEAR

I think it is important to have fun cute clothes to workout in!  It can give you more motivation and give you a certain feeling that gets you in gym mode lol!  I bought a shirt recently and it pumped me up like I had to live up to the saying on the shirt.  It says, "Eat Clean, Train Dirty"!  I worked out harder than I ever have I think and I usually work out hard!  Check ETSY.COM - FIREDAUGHTER CLOTHING for the cute shirts that are motivating and fun.  I can't wait to get more!

SO STAY ON YOUR JOURNEY FRIENDS! We can do this! Please share any ideas and questions with me by leaving a comment.  Or if you want to send an email or even share a healthy recipe email me at wymichelleblogs@gmail.com

Day 119: Beat the Bulge Challenge and Healthy Snack Ideas

Hey yall!

Things are continuing to go well!  I had a few more cheat meals during my birthday week then I wanted so I wanted to focus on getting rid of the bloating going on in my core and get it back in shape.  I want others to join me and keep me on it so I have decided to do another 2 week challenge focused on the core.  Cardio is important for the core as well as exercises that target the core and food is very very VERY important so that is my focus.  Two weeks should turn into 4 weeks and more so that you can really get the results you would like but I think this strategy gets people involved and they are more likely to keep it up if they can do it for two weeks! So if you want to join me read below.

GUIDELINES:

1. Do the challenge atleast 4 times a week.
2. You can separate the cardio from the exercises but will probably get the most out of your workout if combined.  Cardio is great in the morning so if you can try that.  It helps your metabolism get started for the rest of the day. Try HIIT as well. If need for your schedule, you could even break it up for 15 cardio in the morning and 15 in evening before your workout.  Make it work for you....JUST GET IT DONE!
3. NO CARBS or limit your carbs at night
4. TRY to drink plain green tea or sweetened with honey or stevia since they are natural sweeteners. It helps boost your metabolism.
5. No simple carbs but complex carbs like whole wheat products.
6. Eat whole foods and avoid processed foods 
7. Have PORTION CONTROL, cupped hand of carbs, half a plate of veggies, palm sized amount of a lean protein like fish or chicken breast.  BISON is leaner than regular beef.
8. Reduce sodium intake.  Try sea salt and Mrs. Dash products and spices like cumin, cayenne, etc.
9. Lower sugar intake
10. Packing lunch and snacks as well as planning meals helps you from slipping.

My 2 Week Challenge

These challenges are a fun way to change up your current workout or get you back into exercise.  Yes, within two weeks you probably won't get significant results but you may begin to see some positive changes in your body.  You will gain strength and endurance by being consistent with this challenge and that is beneficial for your entire weekly workout routine.  For maximum results, do the cardio first and then do the abs but if you don't have time you can do cardio separate from the exercise segment. You can change this up by adding more reps, repeating it after you complete the entire circuit or doing some of the exercise in a way where you go up slow and come down at a regular pace.  For example, on the kickdowns instead of going right down you could go down slowing counting 1-2-3 and then go right up.  The resistance will help strengthen your core.  I always here in kickboxing that having a strong core helps you in all of your exercises so don't forget about your abs.  This challenge is for you to do a minimum of 4 days a week.  If you want to do extra that is great and up to you.  It is important to let you muscles recover so this helps you put a day in between workouts if you would like.  If you have a medicine ball, it would be a great addition to your russian twists and toe touches.  You could even try push ups with the medicine ball where one hand is on the ball and the other is on the ground like regular.  Once it gets easy, find ways to make it more intense and keep your muscles guessing.  Check out the challenge below....

If you do not understand the workouts look on youtube or google or click the following links...

Kickdowns - Click here

Russian Twists - click here for normal ones

advanced with medicine ball!! Love these

Toe Touches - click here - ADD A Medicine ball for advanced movement

Burpees - click here

Planks with alternating knees to elbows -click here 

You can change and make it go to opposite elbows for advance movement

6 inches/scissor kicks - click here

Mountain Climbers - click here

MEDICINE BALL PUSH UPS 

Advanced

Do them like the challenge says or try these TABATA style when you feel a need

to change things up.  Pick 4-5 exercises if you make it TABATA style.  Look at my TABATA post if you want to try this suggestion

HEALTHY IDEAS FOR SNACKS 

Snacking two to three hours in between meals is important so that you don't crash and grab unhealthy food.  Planning is key to your success and if you haven't heard...ABS ARE MADE IN THE KITCHEN so you meals need to be healthy as well as you snacks or all the hard work you put in working out at home or in the gym will not matter.  Yes we need a cheat meal maybe once or twice a week but don't make cheating an everyday thing.  You should eat clean, whole foods the majority of the week.  Try to find healthy ways to make your favorite meals.  Check out my recipes for tacos, pita pizza and spaghetti on the link.  They taste just as good but way healthier for you.  So you feel like your cheating but you aren't really cheating too bad.  Below is a list of snacks I make as well as some that I have researched.

Don't forget to view old post such as my "Beat the Bulge" post that focused on exercises and foods that help promote losing belly fat.  Get more ideas there.

Creative Healthy Snacks for 100, 150 and 200 and up calories - Not the same ole' thing snacks

A small salad is also a good snack too.

HAVE FUN AND LEAVE A POST OR COMMENT WITH ANY IDEAS, SUGGESTIONS OR JUST TO SAY HEY!!!!

Day 116: Always Evaluate Your Plan

Hey everyone! Been on a hiatus a little bit from the blog!

SORRY!!!!!

I been celebrating the birthday and just busy! Today is more of a basic update but I am going to give you a link to yummy recipes that you will have to try!

Szechwan-Shrimp - So good and only 149 calories

Spicy Orange Bison Balls - I cut half the water though and added green onions to the sauce

I am still loving working out and boxing is still my fav! I am doing my best to
Stay eating clean and not slip up too much. I tried to be stricter this month but with it being my birthday month had a few more meals that weren't clean (loved it and didn't regret it) so I want to get better with that. I do very well compared to before I started this blog in January and have had some good results! I'm still pushing towards my goal and looking forward to the day when I get where I want to be. It takes a day at a time and patience. I will keep that in my head and make the best choices I can for my health and fitness goals!


Also, I have been having fun with a challenge I started and some friends have been doing! I plan to make a new two week challenge but make it where it is not everyday but 4 days out of the week so more people may try it and not be intimidated by it! It's always good to reevaluate your workout plan and push yourself. If things get easy challenge yourself and change it up. Some have lost inches and pounds and that makes me so proud! Push and you can get results!

I had a few slip ups with the challenge but it did have me push more by adding that to my daily routine. I feel stronger from it also. I did 25 push ups and wasn't tired at 10 so that is great!

So be looking for my challenge this weekend! Get ready! Take a look at these pictures below and please leave a comment with any questions or advice!

Szechwan Shrimp Recipe I made with link above!

My results with abs from January until mid-April

Spicy Orange Bison Balls (recipe link above)

A healthy breakfast with 2 egg white on whole egg with yolk omelet with sauteed veggies and a little Parmesan.  I also had grapefruit that helps with losing belly fat and I take a multi-vitamin and fish oil pill daily..  

Day 106: A Learning Process & Challengers: Point System

Hey!

We all have a little competitive nature in us so lets make the most of that and make it a little more fun.  I hope this helps with accountability as well.  You all took the first step to enhance your current workouts or to start getting fit because you have not really been working out consistently.

I work out very often but it is a sacrifice in my time but I really am focused at the moment and loving the results I have been getting so far.  I made a personal goal that by August I think I will have the main results that I want.  It takes time and I struggle with that sometimes because you want the results NOW NOW NOW!  I know when you make this a lifestyle and do it with healthy foods and consistent exercise it takes more time than if you were doing pills, diets, special weight loss programs etc.  I know that I don't want to do that for life so I rather learn to eat good "whole" and "clean" foods and workout and be disciplined in that way to get the results I want for my health and body.  It can be done but it takes time, persistence and hard work.  They say if you can do something for 21 days you pretty much can make it a habit. 

To all those who took the challenge, I commend you on taking the steps to improve your health and get the body you want.  We can't get either sitting on the couch everyday eating processed foods like potato chips and what not.  Work out hard, eat right during the week...go ahead and treat yourself at times during the weekend just don't overindulge and blow all your progress.  Do things in moderation and have fun.  I know Saturday I find myself being lazy and relaxing and I don't feel bad about it especially since I know I put in work during the week and I even workout Saturday mornings.  Sunday is my rest day.  Honestly probably 3 to 4 days a week is good so when this challenge is over try to take that into consideration...especially if you have done my challenge you used to doing a little something everyday.  It is a good kick start!!!

POINT SYSTEM

This week how you can get points...

~ ONE POINT - Keep track of your workouts.  Be honest.  If you miss a day just put it down, don't worry it happens just try harder the next day.  It will be cool to see who actually does this each day for the next 14 days.  NO EXCUSES just do it!

~If you want, chart your weight today and inches on your thighs, stomach, bust, arms and hips.  This is not mandatory but it would be cool to see if you made any progress that shows in your body on day 14...I do know you will have more endurance by the end of the challenge if you and you can begin to tackle more workouts if you do this everyday. You will also feel proud of yourself if you stick it out.

~ONE POINT (EACH) -

• Post on the blog TUESDAY how you felt when doing the workout and one healthy meal for the day.
• Post on the blog THURSDAY share two healthy meals you have planned or had for the day and how does it feel to complete 3 days of workouts in a row, and if you missed explain the obstacles that got in your way and kept you from doing your workout.

  (We can work together and share ideas so that we can keep each other motivated as well as give advice that may keep you from missing workouts and find more time for them in your daily life)


HAPPY DAY TO YOU ALL!