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