I absolutely love Thanksgiving! It’s a time for family, friends and food! However, it’s also very easy to overindulge—and become very uncomfortable and sluggish throughout the rest of the day. In order for you to have a comfortable, energized and lighter Thanksgiving, I’ve included a few tips below. Also, don’t feel guilty about enjoying your favorite food and drink…just be mindful! Balance is key to happiness….

·         Start your day off with a healthy breakfast—saving all your calories for the big event will leave you ravenous

·         Make your dishes broiled, roasted or baked

·         Fit in a workout whenever you can—this will give your metabolism a boost & help with hunger cues

·         Enjoy your favorite foods—in moderation

·         Limit desserts—have a slice of pumpkin pie

·         Include a variety of vegetables and lean meat..fill up on these!

·         Limit your alcohol consumption—a lot of unnecessary, empty calories

·         Stay well hydrated—this will keep your hunger cues in check, which may help you from overindulging

·         Choose whole grain bread over stuffing and potatoes

·         For pie toppings, dips and sauces choose fat free sour cream, whipped topping or yogurt—Check out Clean Eating for recipe ideas

·         Use egg whites instead of whole eggs

·         Top casseroles with slivered almonds instead of fried onions

·         Choose reduced fat cheeses

·         You can healthily dress up vegetables, squash, sweet potatoes, apples, cranberries and pears for a tasty dish

HAVE A GREAT THANKSGIVING!

BEFORE

Toni’s Journey To Her First Bikini Show

AFTER! (Taken 6 weeks out from show time)

How did you get started in fitness?

I started getting into fitness by taking a fit camp with Tim Gorham.  I wanted to do something to look and feel better.  Once the fit camp was over I started taking kickboxing, but still wasn't seeing the results I wanted. So Tim convinced me to start weight training with him—his fiancé, Ashley Katz, also put me on a strict nutrition program. This is when I began to see results!

What compelled you to do a bikini competition?

I wanted a goal of something to work towards to continue to give me motivation to work harder and continue eating right. I also wanted to compete to give me more self-confidence.  I want to do something out of my comfort zone that pushes me to strive for the best.

What challenges have you had to overcome?

The challenges I have overcome are staying honest and accountable with my diet.  It is so easy to cheat but I have to have a lot of will power and motivation to stick to my diet so I have good results.  I have had many life changes going on since I have began working out on a regular basis, but working out and eating clean have made me feel so much better about myself.

What is your diet like?

I eat 6 small meals a day.  It consists of oatmeal, egg whites, chicken, brown rice, sweet potatoes, almonds, and broccoli.

What is your workout schedule like?

I workout 5-6 days a week at 5am. I mix cardio with weights.

When it comes to competing for the WBFF Rhode Island show November 5th, what are you looking forward to most?

I am looking forward to seeing what my body looks like, accomplishing my goal of getting out of my comfort zone, and becoming more comfortable with myself.

A note from Ashley:

I can’t say enough good things about Toni. She’s worked so hard to achieve her goals and never gives up when things get tough. Not only has her physical transformation changed drastically, but her mentality has changed, too. She’s more self confident, outgoing and an all around happier person. She went from being a very passive person during our competition practices—to a sassy bikini diva ready to take the stage! I wish her all the best as we both will be taking the stage together on November, 5 2011 for the WBFF Bikini Diva Division in Providence, Rhode Island! Congratulations, Toni on all your accomplishments—you are truly an inspiration!

Ashley 

Chocolate Peanut Butter Balls

Do you often find yourself needing a snack before bed? These delicious peanut butter balls really hit the spot! Try this recipe to satisfy your nightly craving--or for a snack during the day!

Chocolate Peanut Butter Balls
3 scoops chocolate protein powder
1/4 c. flaxseed meal
1/2 c. all natural peanut butter

Mix all ingredients in a bowl--mix in water if necessary (1 TBS at a time). Form mixture into TBS size balls. You can eat right away, or for better taste, place them in the freezer for about 2 hours.  ENJOY! :)

Makes 8 servings

Pumpkin Protein Smoothie

6 ice cubes
1 scoop vanilla protein powder
2 Tbs. sugar free vanilla or butterscotch pudding
1/3 c. canned pumpkin
Cinnamon (for added flavor)
Nutmeg (for added flavor)
Splenda (for some sweetness)
1 cup unsweetened almond milk

Throw ingredients in the blender, pour and enjoy...

Yum. Tastes like fall :)

Why do I LOVE to train?

This is a question I’m asked on a regular basis. It may not be this exact wording, but people are more often than not interested (or concerned) why I train like I do. They wonder why I go to the gym 6 days a week and eat the same foods. It’s not all for superficial reasons, although staying committed does whip that booty into good shape! It’s about getting stronger, healthier and loving the person I am.

Here’s a few reasons why I love to train:

To challenge myself

To achieve goals

To build character (really, it does)

To increase confidence

To age more healthily

To be an inspiration to other’s
To be knowledgeable so I can help other’s

To practice what I preach

To feel the good burn baby!

To feel more energized everyday

To feel happy

To relieve stress (wow does it work!)

To look better naked :)

To give me a sense of accomplishment

To brighten my mood

To support my disciplined personality

To help my mind

To love myself—without self love, it’s truly hard to give love

 

“Fitness to me isn't about a crunch or a push up, it's about taking your power back.” ~Jillian Michaels

DONT KNOW WHAT TO DO WITH ALL THOSE EGG WHITES?

1.       Egg white oats: Mix egg whites with oatmeal, Walden Farms maple syrup and cinnamon-this is my favorite!! YUM

2.       Egg white pita: Put cooked egg whites in a whole-wheat pita pocket. Add 1 ounce low fat cheese, 1/3 c. black beans and shredded chicken breast

3.       Low carb Chinese: Saute stir fry vegetables with ½ TBS oive oil until tender. Add cooked egg whites and cook for a minute. Remove from plate and add ½ TBS low sodium soy sauce

4.       Protein ice cream: Blend 4 egg whites, ½ scoop protein of your choice and 1 TBS Walden Farms syrup. Place in bowl and freeze for 1-2 hours--this stuff saves my life!

5.       High protein cottage cheese: Add egg whites to ½ c. low fat cottage cheese-- toss in ½ c. blueberries

6.       Egg white taco: Place egg whites on corn tortilla, add an ounce of low fat shredded cheese and salsa. Add lean ground turkey for more protein

7.       Sweet Potato Fries: Peel sweet potato and cut into strips. Fill a zip lock back with egg white, paprika and a little cinnamon. Place potatoes in back and shake well until all are covered. Place on aluminum foil and bake on 425 for 30 minutes--flipping every 10 minutes. Done!

8.       Protein pancakes: Blend ½ c. rolled oats, ½ scoop protein of your choice, 4 egg whites and cinnamon, and a splash of unsweetened almond milk. Spray pan with PAM, pour mixture onto pan and cook! Makes 2 pancakes

9.       Sweet Potato cakes: Blend ¼ sweet potato, ½ scoop protein powder and 3 egg whites. Spray PAM on saucepan, poor mixture and cook. Makes 2 small cakes. Add some extra sassiness by adding 1 TBS fat free cream cheese and 1 TBS Walden Farms syrup on top.

10.   Egg white omelet: Self explanatory

Cinnabun Rolled Oats

                                      OK IT'S NOT THIS, BUT TASTES JUST AS GOOD! :)

Give this oatmeal a try! I threw it together this morning--it was so DELICIOUS!

1/2 c. rolled oats
1 c. water
5 egg whites
TBS. fat free cream cheese
TBS. cinnamon
A few sprinkes of butter buds
2 TBS Walden Farms Maple Syrup

Put rolled oats, egg whites and water in a microwavable bowl--microwave on high for 2 minutes, take out and stir, microwave for 2 more minutes. Mix in fat free cream cheese, cinnamon, butter buds and syrup--stir and enjoy!

You can also make protein pancakes instead--blend the rolled oats, egg whites and cinnamon (eliminate the water--instead add a splash of almond milk or fat free milk). Poor mixture onto pan and cook like a pancake. Put cream cheeese, butter buds and maple syrup on top--yummy!

277 calories
28 g. carbohydrates
3 g. fat
22 g. protein

Embrace Your Strength

I used to be one of the “cardio bunnies” who assumed that a strict cardio regimen would give me the lean, toned physique I wanted to have. I honestly can’t tell you how wrong I was! As soon as I started lifting heavy, fat began to shed and my lean muscles began to show. I love pumping some big iron, and will never turn back to my old ways…EVER.

I think it’s important for me to let women know how important it is to cut back on the cardio equipment. Women have definitely shied away from strength training due to the misconception that it’s a “guys sport,” and only creates a bulky figure. Women are missing the opportunity to explore their full physical strength because of this. Even if only a few women read this, I’m hoping to change misguided approaches to a more beneficial approach to achieving fitness goals.

At this point, I know what you may be thinking—why do men get big muscles when they lift heavy weights and women don’t? Well, as women build power and strength, muscle size minimally increases. This is due to our lack of testosterone—the average woman has 1/10^th of the level of testosterone as a man. Unfortunately gals, men got lucky here….the higher testosterone levels result in greater muscle development, and for women, higher estrogen levels create a higher percentage of body fat usually in the butt, hips and thighsL.  

BUT, THERE IS LUCK FOR US, TOO! As we strength train, we increase our lean body mass, increase tone and definition, improve coordination and balance, reduce fat, increase metabolic rate, increase bone and joint health, and become more SELF-CONFIDENT!  Although strength training is an important element in achieving your full fitness potential, incorporating a fair amount of cardio along with a nutrition plan will ensure success! Make sure you’re eating a CLEAN diet filled with fruit, vegetables, lean meat, healthy fat and complex carbohydrates.

Although it’s going to be difficult to reshape misconceptions that have been prevalent in our society for so long, I’m going to continue RE-defining what’s beautiful in our culture—It’s beautiful to be strong, healthy and confident.  Let’s put “skinny fat” on the backburner and become strong, empowered women! Hopefully if we keep spreading the word and practice what we preach, our future generations will follow.

Below is workout routine. Feel free to download it!
http://www.cutandjacked.com/workout-download-fitness-model-Ashley-Jordan-Katz

Also, check out my Facebook fitness page along with my fiancé’s page—we provide healthy tips and tricks to keep you motivated and moving forward! Rock on!https://www.facebook.com/AshleyKatzFit

https://www.facebook.com/TGFitness?sk=wall#!/TGFitness

Positivity!

The wise words that my mother always spoke: “You’re about as happy as you make up your mind to be.” So TRUE! You can overcome and achieve so many things—it’s our minds we have to convince. So, what is it that you REALLY want?
Turning negative thoughts into positive thoughts will make life so much easier, because in the end, negative thoughts will only consume you. Here’s a perfect example of my day—I choose the second one J

4:45 am….uggg back to the gym for another hard workout---I CAN’T do this anymore! Really? Bagels, donuts and cake in the office…I’m never going to be able to eat GOOD food again…I swear I’m going freak out if I have to drink 1 more oz. of water….Well, another happy hour I have to miss with my girlfriends….I’m really craving some chocolate chip cookie dough ice cream for dessert…why can’t I have anything I want!! Time to hit the sack…it’s too bad I have to be up so darn early!

4:45 am…up and at ‘em! Time to hit the gym for a GREAT strength workout…WOW, I’m so strong—heck yes I CAN do another rep! Yum, oatmeal and egg whites make my body feel so good...YAY! Just discovered some MIO water flavoring to jazz it up a bit…I can’t go to happy hour tonight, but I’m free this weekend! Time to hit the sack...have to get an adequate amount of rest in order to perform my best tomorrow…can’t wait for a new day J

I can’t even begin to explain how much mentality and thoughts play into achieving any goal, whether it’s to compete in a fitness show, find a loving lifelong partner or finding a new career; you gotta get your mind right!

As a competitor, I understand that training and nutrition isn’t going to be easy—there will be days when giving up WILL cross my mind…do I? Of course not! There’s a lot of mental toughness and saying “no thank you.” Sure I’d like to stay up and dance all night, eat junk until 2 a.m. and wake up at noon. However, does this help me get to my goals? NO. Does this make me feel good on the inside and outside? Definitely NOT!

Priorities have shifted, relationships have changed, and I’ve overcome internal obstacles I never even knew existed. If something’s important to you, go for it! Start eliminating the negative relationships and internal obstacles that are holding you back. There WILL be people in your life that choose not to support you—do it anyway.

My favorite quote: “If people can’t listen and support you in your efforts, they have no place in your life.” If you’re trying to lose weight, and friends can’t accept that you ordered a bare chicken breast and water instead of pizza and beer for dinner, why are they your friends? Think hard about this. I may have lost some people in my life, but I just couldn’t understand why they couldn’t be happy for me when I was at my happiest. Or be accepting of my current goals.

So…GO AFTER LIFE WITH AN ENTHUSIASTIC DRIVE! Think of life has a huge adventure instead of a path of doubt and fear. Once you begin to unleash what’s really important to you, everything will fall into place. Most importantly, surround yourself with positive people. Whenever I’m feeling low or having doubts, my fiancé is always there to snap me out of it!

”Change your thoughts and you change your world.”

Norman Vincent Peale

Weight loss Mistakes to Avoid

I'm so proud of my 5 ladies--they lost a total of 21 lbs (all together) their first week! I told them to keep a positive attitude for the weeks ahead. It will be easier to lose weight and keep it off if you think positively!

I also felt it was valuable to go over some potential weight loss mistakes. Many times people THINK they are doing everything right, but in reality, they're making little mistakes that hinder their goals. Causing them to feel discouraged--many times the end result is giving up all together.

Here are some things NOT TO DO on your weightloss journey in order to spare yourself of many pitfalls that derail your goals.

1. Having a negative I can't do it attitude: If you think you can't, you're right.

2. Going on a fad diet that can't be done for the rest of your life: Nobody wants to drink Slim Fast for the rest of their life. If it's short term, it's only going to work short term.

3. Letting the scale rule your mind: There are so many reasons why your weight fluctuates--water, strength training and your menstrual cycle to name a few. If you're eating correctly and exercising right, keep going. Soon enough, you'll see major changes--inches ARE coming off!

4. Not drinking enough water: I recommend drinking at least 1/2 your body weight in ounces of water. I personally drink more, but start there! It washes out the impurities and helps with your metabolism. It's also the #1 essential nutrient your body needs! Protein coming in 2nd!

5. Drinking sugary drinks: Enough said. Find a sugar-free drink such as crystal light or zero calorie sparkling water. CUT OUT SODA!

6. Eating processed foods: Foods that have been pre-packaged and aren't in their most "natural" state.

7. Skipping breakfast: Most important meal of the day! It gets your metabolism moving.

8. Skipping any meal/snack: Your body will go into preservation mode, meaning when you finally do eat, it will go to storage rather than burned as energy now! You completely mess up your metabolism and your ability to burn fat if you do this.

9. Adding the WRONG dressing to your salad, wrong marinades to your meat, and wrong syrup to your "healthy protein pancakes." Yes, you did have a salad, but that 1/2 cup ranch dressing you put on top was no good. Some of my recommendations are:

• Maple Grove Farms Sugar Free Raspberry Vinaigrette
• Walden Farms maple syrup (zero calories, carbs and sugar)
• Walden Farms chocolate syrup (zero calories, carbs and sugar)
• Mrs. Dash salt-less seasoning for your lean meats
• These can all be found at Hy-Vee

10. Drinking too much alcohol: there is so many reasons why this hinders weight loss. Check out my alcohol blog!

11. Being a diet extremist: The weight didn't come on overnight, it's not going to come off over night either. If you lose the weight in a steady, healthy way it will stay off for life.

12. Adding sodium to your food: Try your best to stay away from the salt shaker. This will really help your body get rid off excess water weight.

These tips should help you on your journey to lose weight. And yes, you WILL lose weight! No excuses.

Don't Be Afraid to Step on the Scale--It's the Last Time You'll Ever See That Number!

Losing weight is definitely NOT easy! But, if you have some guidance and lose weight CORRECTLY, great results can be achieved with minimal pain :).

I've decided to blog the weight loss and healthy lifestyle journey of 5 ladies--one in their 20's, 30's, 40's, 50's and 60's all with different goals; that way, all my readers can relate. As I told them, this is not a diet. I hate that word. It's a clean eating lifestyle change that requires time, dedication, pre-planning and commitment. It's not just a way of eating that is only done on the weekdays. It's not another fad diet that only allows you to eat cabbage soup or protein shakes. Its not about avoiding food groups, deprivation or starvation, but about providing your body with the best foods possible.

WEEK 1 of 12

The "Clean Eating Basics"

• Eating 5-6 smaller meals every 2.5-3 hours to keep blood sugar level and to keep metabolism moving
• Eating lean proteins, complex carbs and fibrous veggies
• Avoiding processeed and refined foods (sugar, white rice, pasta and flour)
• Avoiding trans fats, but consuming healthy fats instead
• Avoiding soda, juice and other sugary drinks
• Portion control--for example, eating 4 oz. of grilled chicken
• Drinking plenty of water
• Eating more for nourishment and less for entertainment, although it's important to find balance in order to live happily.
• Recognizing the feeling of satisfaction and how to distingush hunger from thirst

Goals

After going over the clean eating lifestyle basics, we set some realistic goals. I'm going to be assisting these 5 ladies for 12 weeks, so I had them set a 12 week goal and weekly goals as well. I believe that if you set weekly goals, you always feel like you're accomplishing something--and you are!


Workout Program

I have them doing 5 days of strength training with cardio incorporated. You can surely lose weight with nutrition alone, however, maintaining weight loss is going to be VERY difficult without exercising. It doesn't only control weight, increase strength and raise your metabolism, it also improves your quality of life. It reduces stress, lifts your mood, helps you sleep at night, and makes you look and feel younger.

Obstacles

Before these ladies started their journey, I asked each of them what their biggest obstacle was going to be. The most common answers were eating every 2.5-3 hours, social festivities and working out 5 days a week. Throughout this process, I am going to teach them ways to overcome these obstacles--"Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or walk around it."

In my next posts, I am going to share ways these ladies are overcoming their obstacles, in hopes it will help others overcome theirs!

Makeover Time!

Sometimes making small changes to your current lifestyle can reap huge benefits! I’m going to give you a few small makeover tips to make it easier for you to live a healthy lifestyle day in and day out.

First ladies, how many of you have tons of stuff just thrown into your purse? Lipgloss, candy, receipts, jewelry, a medicine cabinet and who knows what else! Our purse comes with us everywhere, therefore, I’m going to give you a few tips on how to “health proof” it J. Preparation is your key to success!

Start by dumping everything out and getting rid of all the unnecessary items. Really, I have to throw away my stash of mini peanut butter cups? Yes, get rid of those!

Here are a few items to include:

• Pill Box (fish oil, multi vitamin, BCAA’s, glutamine)
• Protein Bars—watch the sugar! I recommend not going above 2 g.
• Stevia packets for your morning brew
• Sugar Free on-the-go drink mix or Lemon flavoring packets for your water
• Your Itouch or Iphone with a calorie and workout monitoring application (livestrong) OR a food journal
• Pre-packaged Emerald almonds (the cocoa flavored ones are amazing!)
• Sugar Free Gum or mints

Next, get rid of all the processed foods that are in your kitchen:

• Canned food with a large percentage of sodium and fat
• Pasta and bread made with refined white flour
• Chips and Candy
• Frozen pre-packaged dinners
• Packaged cakes and cookies
• Boxed meals
• Cereals that contain a lot of sugar
• Processed meat

Instead pack your cupboards and refrigerator full of UNPROCESSED:

• Lean meat
• Complex Carbohydrates  
• Healthy fats
• Spices and herbs

Any of you stuck in the office all day? Next we’re going to “health-proof” your office! This is another area where un-healthy clutter can accumulate.

Here are some items to keep at your desk:

• Box of tea  (I like green tea)
• Bag of nuts (almonds & walnuts is what I prefer)
• Fruit (apples, grapefruit, pears or bananas)
• Protein powder
• Stevia or liquid drops for your coffee or tea (skip the creamer)
• Rolled oats (Just in case you forget to eat breakfast before coming to work!)
• Plastic silverware, bowls, plates and a protein shaker
• Case of bottled water
• 85% dark cocoa for that mid-afternoon sweet tooth J (moderation here!)

This is a good starting point! Good luck with your makeover J.

Zucchini Fries

Zucchini Fries!

2 zucchini
1 egg white
1/4 c. lowfat milk (soy, rice, almond)
1/4 c. lowfat shredded parmesesan cheese
1/2 c. panko bread crumbs
Pam cooking spray

Preheat oven to 425°. Cut 2 zucchini into 3-inch sticks. Whisk an egg white in a small bowl, and add 1⁄4 cup milk. Combine 1⁄2 cup shredded Parmesan and 1⁄2 cup seasoned breadcrumbs in a separate bowl. Dip zucchini sticks into egg mixture, and then roll in breadcrumb mixture. Coat a baking sheet with cooking spray, and place zucchini on sheet. Bake for 25–30 minutes or until golden brown. Makes about 32 fries.

Nutrition:
Calories 64; Fat 2g (sat 1g, mono 1g, poly 0g); Cholesterol 4mg; Protein 4g; Carbohydrate 7g; Sugars 2g; Fiber 1g; Iron 1mg; Sodium 232mg; Calcium 93mg

Warmer Weather Means a Bigger Waistline? NO!

The weather has been warming up, which means BBQ’s and checkered table cloths are right around the corner! From my experience, there is a lot of temptation when the nicer weather roles around—it just feels right to let loose and enjoy fatty party foods and cocktails galore. The bad part is; this obviously WILL NOT help your weight loss and fitness goals.

This time of year, preparation and a positive attitude will really help. Bring your own healthy foods to each party or outdoor outing you plan on attending. This will also help you enjoy the day instead of fighting off a food comma and feeling like a slug. Not only will you benefit, but others around you will as well—people are highly influenced by other people’s choices so maybe you’ll get others thinking about a healthy lifestyle, too!

So hit the store and fill up on fresh vegetables, fruit and food for the grill! You can get very creative with healthy selections—grilled bison filet, chicken, turkey burgers, peppers, seafood, mushrooms, onions, sweet potatoes, apples, mangos, strawberries and corn on the cob! See, there are such a wide variety of bright, healthy foods out there to enjoy.

The best part of sticking to your diet plan is that you’ll feel and look great in your summer bikini! J

10 Things to Consider If You've Hit a Plateau

I'm going to share an article with you written by Jillian Teta.  

Almost inevitably, at one point or another, those of us seeking body change and fat loss have reached a plateau with our results that we have a difficult time budging out of.  In order for you to get those inches melting off again, check in with the following list of 10 items to see if there is a little detail you could tighten up to further your gorgeous physique goals

1. Water: Adequate hydration is crucial for fat loss. What’s more, dehydration can actually make you hold on to excess water, making you look puffy. Ideally, you want to drink enough so that the urine remains a very pale, clear yellow. Those getting ready for the stage should be drinking a gallon of water daily!
2. Enough protein? Protein is the macronutrient responsible for blood sugar regulation, and without adequate protein on board, it is nearly impossible to get in fat-burning mode.
3. Enough fiber? With all of that talk about protein, fiber and veggies can get left behind. It is worth always having veggies cooked up and ready to be packed.
4. Enough sleep? Sleep is prime time for fat-burning, acting as a hormonal reset button. Make sleep a priority for you. Try Yogi’s Bedtime Tea to help you wind down at night – we love it here at JillFit.
5. Wrong foods for you? Some foods, like dairy, fruit, nuts, gluten-containing grains or sugar alcohols can be a problem for you (especially if over-consumed) while well tolerated by others. Take a look at the foods you are eating and consider if any of them could be inhibiting your fat loss.
6. Throw in some sprints – Whenever you feel that your progress has stalled, a couple of sprint workouts are a great option to be tossed into your weekly routine. Do treadmill incline sprints or, even better, a track workout. Sprints will jump start your metabolism and get you moving in the right direction again. Check out some of our faves!
7. Enough real foods? Sometimes, utilizing too many convenience options like bars and powders can slow down our progress because we are not eating enough “real” fat-loss foods like veggies and lean meats. Also, bars and powders often contain sugar alcohols, which can be an issue for some.  Food list here!
8. Too much booze? Having more than one drink with a reward meal can almost certainly inhibit fat loss, particularly around the midsection. Alcohol turns off fat burning systems at the level of the liver, and can easily be overdone. We love booze as much as the next person, but if we’re not seeing results, it is one of the first things to go.
9. Carb tipping? Are you eating too many carbs, or eating them too late? Everyone has a unique balance of carbohydrate intake that supports energy but does not blunt fat loss, and it can be a little tricky to find that “sweet spot”. Look at portion sizes. For optimal fat loss, a serving of carb should be around 4 ounces, or ½ cup.  Eating carbs past 6pm can be a problem as well.
10. Reality check. Lastly, make sure you have indeed slowed down with your progress! Take weekly measurements and pictures to monitor your progress, and try to have your body fat measured every one to two weeks. This will help you verify if you have stalled.

Check out jillfit.com!

Clean It Up!

As you begin your weight loss and fitness journey, most are so excited to hit the gym and train like a freak. Although this is very important, cleaning up your diet is even more important.  So let’s focus our attention on the kitchen rather than the gym. But, not to confuse you, BOTH need to be implemented into your weight loss program in order to reach your goals.

Listed below are the foods I’d like you to toss in your shopping cart. This doesn’t mean that you can’t indulge in your favorite food EVER AGAIN, it just means that sticking with clean, healthy foods will help you reach your goals MUCH faster.

Quick tip: Go around the OUTSIDE edges of your grocery store. They definitely use marketing placement in the middle isles to test your compulsive shopping skills J. Most of the food items you’ll need can be found around the outer edges or in the health section.

Lean Proteins

• Egg whites
• Skinless chicken breast
• Lean ground turkey
• Top round sirloin steak
• Tuna
• Lean ground beef
• Flounder, cod, Pollock
• Turkey bacon
• 1% cottage cheese—watch sugar content!
• Pork tenderloin

Carbohydrates

• Oatmeal or steel cut oats—not the processed pre-packaged brown sugar either! Plain rolled or quick oats
• Fruit—great pre and post workout
• Vegetables—I stick with the green ones and stay away from carrots & corn, which are high in starch
• Sweet Potatoes/Yams—check out Jamie Eason’s sweet potato fry recipe below! Yum.
• Brown Rice
• Ezekiel Bread—not processed or made with white flour

Good Fats

• Olive Oil
• Flaxseed
• Almond butter
• All natural peanut butter
• Almonds
• Walnuts
• Avocado

'FIRE IN THE HOLE' YAM FRIES

For your healthy carb. Measure out the portion you'll need, once cooked...

Cut a whole big yam (leaving skin on) into fry strips.

For seasoning you'll need:

Garlic powder

Sea salt

Pepper

Chili powder

Cayenne powder

Chipolte Chili Powder (McCormick brand)

The amount you'll need depends on the amount of fries have. Go heavier on the garlic, pepper, chili powder and chipolte--2 tsp each....and easier on the salt, cayenne (1/2 to 1 tsp). Do this in a bowl, it coats them much better. Then place on a cookie sheet and spray with Pam. Bake at 400-425 degrees for approx 25-30 min (flipping them halfway through)

Per 3 oz cooked portion:

Cals: 99 Fat: 0 Carbs: 23g Protein: 1g

Chocolate Peanut Butter Cookies

A yummy indulgence without the guilt!

Ingredients:
1 cup natural chunky peanut butter

1/4 cp canola oil

3/4 cp packed Splenda brown sugar

1/2 cp Splenda

2 eggs

1 tbls. vanilla extract

1 cp oat flour

1/3 cp baking cocoa (100% cocoa)

1 tsp baking soda

1/2 tsp salt

1/2 cp miniature dark chocolate chips

Mix first 3 ingredrients together. Add brown sugar and sugar; mix well. Add eggs and vanilla. Seperate bowl combine flour, cocoa, baking soda and salt. Add to peanut butter mixture and stir in chocolate chips.

Drop rounded teaspoons onto baking sheet. Bake at 350 for 8-10 minutes.

Feeling a Lack of Motivation?

Exercise is nothing less than hard work. Staying committed to exercise and living a healthy lifestyle can be difficult, which is why it's so important to find ways to stay motivated.

For me personally, the biggest motivational factor comes from how I feel on the inside. Eating unhealthy makes me feel sluggish. Not exercising, which is the best stress reliever, makes me feel tense and doesn't allow for a good night's sleep. The wonderful combination of both diet and exercise makes me feel so energetic, confident and more motivated in all areas of my life.

If you are just starting out on your healthy lifestyle adventure, I recommend getting professional advice before jumping in. This will help with any lack of knowledge and provide you with the best plan to achieve your goals. I feel that many people give up on their goals because they lack a realistic plan going into it. Setting realistic long term and short term goals will be extremely beneficial when it comes to sticking to an exercise and diet regimen. Set weekly short term goals, which are easier to reach--that way, you always feel like your accomplishing something!

The value of a journal can reap huge benefits as well. Write your goals down! That way when you lose motivation you can look back at why it's so important to you to keep going! Not only is it important to write down your goals, but your beginning weight, measurements and lifting stats. Like most people, our memory is limited in its ability to recall how much weight we could lift last week. Track your lifting stats, weight and measurements so you can visually see how you're improving each week. Lastly, track your food journal. Write down everything you eat along with the time--I also think it's beneficial to write down how you feel after you've eaten. I bet you'll feel much different after eating 6 double stuffed oreos than you would eating my "guilt free ice cream." Document how much better your body feels when you eat right.

Also, take some full body pictures of yourself each month. This will also allow you to visually see your positive results. Don't feel discouraged if results aren't coming as fast as you'd like, changes may be subtle but will happen! Stay positive and keep moving forward.

Here are a few more tips to keep you motivated:
1. Re-read your journal and the reasons why you started to work out and eat healthy in the first place
2. Everyone goes through stressful situations in their life--exercise is the best stress reliever
3. By a new workout outfit or tennis shoes
4. Find a workout partner that can help keep you motivated
5. Get a personal trainer who can help you with your goals and hold you accountable
6. Take a week off (not a month!) Sometimes we just need to re-charge our battery
7. Read fitness magazines--these provide a great deal of motivational articles and pictures
8. We've all been there--burnt out, fed up, tired and hurt, but keep your head up and stay in the game! You WILL be successful
9. Find a role model or someone you look up too. I personally look up to Jamie Eason, Amanda Adams and Jenna Webb to keep me reaching for the stars
10. Read through this list again!

Also, I've entered a competition through Fitness Magazine. I'd love to be the face of fitness and would appreciate your vote! Just click on the link below and hit vote under my picture :). I'm following my dreams--let me know if I can help you accomplish yours! I'm here for motivation, encouragement and professional advice.

http://photos.fitnessmagazine.com/face-of-fitness-contest/09/2011/35

Food Choices That Make Sense!

Swapping condiment and food choices for lower calorie options can help you achieve your weight loss goals, along with shedding that unwanted weight off your hips and thighs! Who doesn’t want that?!

These different options contain fewer calories, while still leaving you feeling full and satisfied.

·         Fresh steamed spinach leaves, zucchini or spaghetti squash instead of PASTA

·         Canned crushed tomatoes with basil instead of sugar-loaded marinara sauce in a jar

·         Flavored vinegars mixed with Dijon mustard and lemon instead of salad dressings

·         Rice cakes (lightly salted) instead of bread

·         Baked tilapia instead of salmon

·         Stevia, cinnamon and vanilla extract instead of sugar

·         No-sugar added almond milk instead of soy or rice milk

·         Olive oil spray in place of heaping tablespoons of olive oil (olive oil is good in moderation  and small portions)

·         Baked butternut squash instead of potatoes--check my girl Kassie's blog for a great "mashed potato" recipe http://kasslandry37.blogspot.com/2011/02/best-mashed-potato-substituteever.html 

·         Zero fat, no-sugar added Greek yogurt in place of sour cream, cheese, heavy cream or buttermilk

·         All natural salsa instead of guacamole

·         Gluten-free soy sauce or chicken broth instead of olive oil

·         Low carb, sugar-free protein powder recipes instead of high calorie deserts

Reference:

Muscle & Fitness Hers.

Guilt Free Ice Cream!

Now you can indulge in delicious, creamy ice cream--here's how:

Ingredients:

8 Egg Whites, whipped stiffly
4 scoops Isolyze protein powder (you can use any flavor you'd like--this is just what I use)
2 tbsp Walden Farms Sugar-Free Syrup (any flavor would work)
Pinch of Cream of Tartar

Directions:
Whip the egg whites with a mixer until stiff. Continue whipping as you begin to add the protein powder to the egg whites, one scoop at a time. Once the proteins added, add the sugar free maple syrup.

Continue mixing until all is well combined (the mixture texture should be like thick cream). Pour into four ramekins and freeze.

Optional: For extra creaminess you can add fat free cottage cheese or cream cheese. Throw in a few berries or nuts for added texture.

ENJOY!

Being The Best You Can Be

I was reading the local Metro Magazine-The Spirit of Omaha and found an interesting article written by Mary E. Vandenack I wanted to share. I feel that people get wrapped up in their busy, hectic lives and find minimal time to focus on the good things. Thinking and acting in a positive way can really reap benefits both mentally and physically.

I’m going to challenge you to take a look at life differently and begin to:

• Create an inner environment that allows for changes to manifest such as loving, joy, compassion, enthusiasm. All the qualities our soul thrives.
• Focus on intention, our purpose, and being willing to sacrafice the negativity that would pull us away from what's truly important.
• Let go of judgment of ourselves and others
• Take care of yourself on all levels daily
• Live from a place of soul awareness and do whatever it takes to stay on that path
• Identify who you want to be at this stage in your life, and make choices that lead you toward that
• Live in trust that we are being divinely supported
• Edure to the end

There are so many blessings of Grace and abundance that await us. We can open up to these gifts by making choices that will create a space for these to come forward. Use your power of choice wisely.

In order to move forward, you need to be aware of the ways you sabotage doing so:

• Wanting guarantees of success before we make a decision to change
• Trying to manifest from a mental level, and wanting to analyze, reason and control
• Giving our power away to fear, limiting beliefs and doubting our abilities
• Giving up when it seems hard
• Living from a place of anger, resentment, jealousy and negativity
• Living each day on autopilot, unconsciously creating the same thing over and over
• Blaming others
• Continuing to focus on what we dont wan't instead of setting our intentions for the new

Each day you create an experience by the choices you make.  I say if you’re tired of the consequences of old patterns and the way you express yourself is no longer what you want, then you need to begin making changes.

HIIT Training

So, what’s all the hype about?

HIIT training is all about speed, intensity and best of all….fat burn! HIIT training actually burns 9 times more fat than most cardio workouts in a shorter period of time, usually 20 minutes at most. I personally love it! I switch my HIIT cardio up, focusing on different exercises a few times a week not only to keep things exciting, but to shock my body giving me the results I’m looking for.


The reason why you burn so much more fat than just running at a steady pace is because your body will spend the rest of the day expending energy to recover from the intense workout you just did. However, in order for HIIT training to work to your benefit, you have to be willing to challenge yourself and push yourself out of your comfort zone. If you do this, I’ll bet you can spend half the time on those cardio machines and get leaner in the process.


I DO NOT recommend doing these exercises on days you do your weightlifting. It’s important that you devote all your energy to both—so do them on different days. If you HAVE to do them on the same day, I say try and separate them (HIIT training in the morning and weightlifting at night). If you can only make it to the gym once, always lift before you do cardio. Also, make sure you have a post workout drink handy—this is when it will be most quickly absorbed by the body and helps with recovery (especially after weightlifting).


So, next time you think about running on the treadmill for hours—consider the benefits of HIIT training! I promise you won’t be sorry.

Here are a few of my favorites:


Exercise #1
Step mill
1 minute low intensity --1 min high intensity (jog). Repeat for 20 minutes


Exercise #2
Treadmill
WARM UP walk for up to 5 minutes
High intensity at 8.5
Minute 1: sprint 10 sec/rest 20 sec—repeat…
Minute 2: sprint 15 sec/rest 15 sec—repeat…
Minute 3: sprint 20 sec/rest 10 sec—repeat
Minute 4: sprint 25 sec/rest 5 sec—repeat
Minute 5: sprint 30 sec/rest 30 sec
Increase Incline to 3 and speed to 9 and repeat all 5 minutes above. Increase incline to 4 and speed to 9.5 and repeat ONLY the 5 minute drill above. Cool down 5-10 minute walk


Exercise #3
Treadmill
30 second brisk walk—30 second sprint (x7)


Exercise #4
5 minute warm-up
I minute high intensity (8.5) 4 minute recovery (4)—5 minute cool down (x4)


Exercise #5
Sprint (12) for 30 sec. –walk for 2 min (x7)

Exercise #6
Sprint 30-40 sec (9)—walk or jog 1 minute (20 minutes total)


I’m going to leave you with a delicious recipe from Brooke Nicole I can’t wait to try!

Chocolate Peanut Butter protein balls1 cup plain oats
1 cup honey
1 cup natural peanut butter
1 1/4 cup chocolate protein powder
chopped pecans and semi sweet chocolate morsels (optional)
DROP THOSE OREO BALLS AND ENJOY THESE GUILT FREE!