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