A Little Break

The past few weeks, I've kind of felt "blah." So I decided to take a little break. I still worked out every day and ate healthy, but in a more relaxed fashion. I ate more carbs at night and didn't watch my protein/carb/fat count as closely. It was nice to eat whole wheat pancakes at night! They're one of my favorites! It was such a good treat! At the end of my little break, I was actually ready to clean up the diet again. I was pumped because I only gained 3 pounds during this period.

I've decided I am ready for another challenge. I am going to try to lean out a bit more. I still have some extra pounds that I want to shed. My goal is to lean out by the end of March. It's challenging right now because I'm totally sick of winter and the gym. I just want to go for a run outside, get some fresh air and maybe even see the sun for once! I'm literally counting down the days until spring on my calendar at work!

Impatiently waiting for spring...
H

Resist Temptations

Hope everyone is staying warm. It is freezing outside!! So cold that I don't even want to get out of bed in the morning to hit the gym. Although the snow is beautiful, I'm ready for spring. I always have a tendency to want to eat more and workout less when it's cold and dark out. Guess it's times like these when I need to dig deep and be disciplined. Gotta resist those temptations!! That is what I need to put on my fridge! HA...I don't really ever eat anything that is unhealthy, but just eat more than my body needs. So even though it's healthy, it's still extra calories. I always do better when I get a good nights sleep so that is what I'm going to do tonight. Tomorrow, I know I'll be 100% on my nutrition plan!

Train Hard -
H

Encourage Yourself

I love it when someone encourages me. It makes me feel good and lifts my spiritis. I've also experienced times when I've needed that encouragment, but everyone around me seemed too busy to even notice I could use a little lift. That is the very reason I had to learn to encourage myself.

There won't always be someone around to encourage you when you need it most. You need to dig deep, remind yourself of your goals, and encourage yourself. Everyday you wake up, focus on the positive things around you and give yourself a pep talk. Your desire and passion for life must come from within. This isn't something someone else can give to you. If you're miserable today, change your situation. Change your job, change your workout or nutrition plan, change whatever it is that is making you unhappy, and most importantly...change your outlook on life!

Learning how to encourage myself has been one of the best things I have done for myself. Now when things seem gloomy, I look to myself to change it versus waiting for someone else to come along and lift my spirits.

Find it from within -
H

Quote of the Day

"The chief cause of failure and unhappiness is trading what you want most for what you want now."

This is one of my absolute favorites!! I always ask myself "Will this help me achieve my goals." If the answer is no, then I don't do it. Don't give in to short term gratification; it will lead to long-term dissatisfaction.

Stay Focused -
H

Need a Little Pick-Me-Up?

I've had several people ask me what I take for supplements before I workout. My favorite pre-workout supplement is Ascential Energy2. It is a powder that I mix with 8oz. of water, and I drink it on my way to the gym. This product is amazing - it has the BCAA (Branched Chain Amino Acids), provides mental focus and clarity for 3-4 hours, and it's loaded with vitamins and minerals. On top of it, Ascential Energy2 contains NO artifical colors, flavors or preservatives. This product helps me have long, intense workouts and provides me with a steady level of energy! I absolutely LOVE it! This is my #1 recommendation to all my clients.

Train Hard...
H

A New Year. A New Start.

Happy New Year's Everyone! Many of you may have set out goals you'd like to accomplish this year, which is awesome. You won't get anywhere with out a goal in mind. However, a goal without a plan is only a wish. Having a game plan is equally as important as having a goal.

Keys to a Successful Game Plan

• Write it down
• Break it down by monthly, weekly and daily tasks you must do
• Create milestones along the way to reward yourself
• Plan for set-backs. As we all know things change and it is easy to get off track without realizing it. Therefore, knowing what steps you'll take to get back on track when this happens is a must.

The most important thing you must do is believe in yourself and encourage yourself. No one else can do this for you. It's up to you and only you!!

Here's to a new YOU -

H

Thanksgiving Treat

Made it through Thanksgiving, and I didn't over eat! Whoo-hoo...I think that is a first! I did break down and made myself a little treat, but it wasn't your typical Thanksgiving treat. I had a cup of yogurt, sliced half of a banana on top and then sprinkled it with about a cup of Lucky Charms. It was really sweet and oh so good!

The past couple of days I've actually been sick. I'm not supposed to eat carbs (other than veggies) at night, but when I'm sick that is the only thing I crave. So last night I had a bunch of homemade, whole wheat pancakes. That definitely hit the spot. I wanted them again tonight, but am trying to resist the temptation since I haven't been working out as hard I definitely don't need the extra carbs. There are days when I think I could live off of carbs! :)

Don't Give Up

Whew...time is flying by! I've been super busy lately with work, which makes it difficult to stick to my workout and nutrition plan. When things get tough, it's easy to give in. You're tired and stressed out...but you MUST fight through it. Although I did slip one week, I told myself I wasn't going to let everything I had worked so hard for slip away from me. So I did some extra planning with my meals and made sure I got my workout in even if it was a shorten version. Well, I'm pleased to say that it has paid off. I weighed myself today, and I'm down 2 pounds for the week. No matter how challenging life gets, don't give up on your goals!

Hope you all have a wonderful Thanksgiving! Remember...the decisions you make today will affect how you feel tomorrow. Make smart and healthy decisions!
-H

Hidden Sugars

Often times people forget to look at the sugar content of the foods they eat. There are a ton of foods out there that are advertised as low fat, but they are LOADED in sugars. Four grams of sugar equals one teaspoon of sugar. So the next time you look at a nutrion label keep that in mind. Do you really want to dump a teaspoon of sugar down your throat....I don't think so!! If you are craving something sweet, stick to the natural sugars. Your body will thank you!

Livin' the good life...
-H

Lovin' the Outdoors

Another gorgeous day outside so what did I do...you got it. I took advantage of the beautiful weather and did my HIIT session outdoors. I was originally going to do sprints, but decided to mix it up. I did sprints, broad jumps, high knees, line jumps, lunges with a jump (not sure what they are called.) Anyways, it was a killer workout. Seriously, my butt muscles were on fire...it hurt to walk! It only took about 25 minutes, and I was completly exhausted. It was a great way to start my day!


I've been on target with my nutrition plan. Tonight I had a spinach salad, grilled chicken and grilled peppers - yellow, orange and red. Delish! However, my husband made a homemade, whole wheat pizza on the grill and it looked soooooo good. It was hard to resist, but I did. The way he made his pizza was healthy, but I try not to eat carbs late in the day so that's why I had my salad. I kept reminding myself of my goals and knew I would rather reach my goal than eat that darn pizza!!


I'm excited because tonight I get a treat...chocolate milk flavored muscle milk. Mmmmm...it's one of my favorites. Sometimes I mix it up in the blender with ice so it tastes like a milk shake and other times I warm it up in the microwave like hot chocolate. Either way tastes amazing!


Stay Focused on Your Goals-
-H

Just 15 Minutes...

Sometimes all you need is 15 minutes...

I was so tired this morning, I literally had to use every ounce of motivation I had to get out of bed and get to the gym today. I told myself I had to work hard for 15 minutes, and if I still couldn't keep my eyes open then I could go back to bed. However, all it took was 15 minutes to wake me up. I'm so glad I made myself get out of bed because I had an awesome HIIT session!


The same thing happened tonight. It was absolutely gorgeous outside and since our nice days are numbered I really wanted to go for a walk or run, but I was so tired. So I once again told myself to walk for 15 minutes to get some fresh air and wouldn't you know...I ended up running about 1.5 miles at a killer speed (did I mention it was mostly down hill!! HA!) then I walked for about 25 minutes. It was AWESOME...I absolutely love, love, love being outside this time of year. The air is so crisp and clean.


So it was a great day. Had two enjoyable workouts and was 100% on target with my meal plan. It's now time for me to get some zzz's so I am ready to take on whatever life throws my way tomorrow.


Train Hard
-H

Alrighty, so I tried the pumpkin protein shake last night, and it was not so good. I put waaaaay to much pumpkin spice and sugar free carmel syrup in it. I also added cinnamon and nutmeg which were good. I may try it again and not even add the carmel. We'll see if that tastes any better.

So now that it's getting pretty cold outside and dark super early, I decided to take my HIIT training to the basement. I pulled out some old fitness articles I had torn out of my Oxygen magazines and got to work. My HIIT consisted of 15 seconds going 100% and then 45 seconds at 50-60% intensity for 15 minutes. Then I did another 15 minutes of exercise at 70-80%. I did everything from burpees to mountain climbers to high knees and even did some good'ol jumping jacks for my 45 seconds. I originally wanted to run sprints outside, but since it was so cold and dark I opted for the basement so I was worried I wouldn't get as good of workout as doing sprints. Contrary to my initial thoughts...I got my butt kicked! And I actually had a lot of fun with it. It was fun to try new exercises including a killer ab workout. It was a much needed change of pace. Thank goodness for the change in seasons; otherwise, I probably wouldn't be motivated to mix up my workouts.

Well, I'm getting hungry so I'm going to go experiment, once again, with my pumpkin protein shake. Hopefully, I'll have better luck this time!

-H

"Protein Funk"

When it comes to building muscle and losing body fat, protein is an absolute MUST have! Protein is critical in reparing, building and maintaining muscle mass. You feel more satisfied when you eat protein especially when you eat it in the morning because it helps decrease hunger and satisfy cravings. On top of that, protein is more difficult to digest then carbohydrates and fats so your body burns more energy digesting it. AND...like I said, protein helps build and maintain muscle and the more muscle you have, the more calories you burn each day. So as you can see there are a ton of good reasons to eat your protein.


So even after knowing all the benefits of eating protein, I can hardly make myself do it. I'm in a "protein funk" lately. The thought of every type of protein makes me cringe...all I want to eat are carbohydrates. It was my birthday this weekend, and I made myself some special treats...cream cheese pumpkin pie (I did add some protein powder to it!) and whole wheat pumpkin bread. Although I made both of those treats as healthy as possible, they are still high in carbs and low in protein. Hmmm...since I'm on a pumpkin kick, maybe I'll try to make myself a pumpkin protein shake. That should be interesting. I'll let you know how it goes, and whether or not I have to choke it down!

Monday

Good day today. I lifted lower body this morning. High weight, low reps to build strength. I followed the weights with a 45 minute spin class.

Tonight, after work, I did 15 minutes of sprinting outside. I finished with a one mile run and a good stretch.

Fall is definitely here, but there are still nice days left, so I had to get out and take advantage before the snow comes!

-H

A reintroduction

My big intentions with this blog have been reignited. Expect to see more regular posting here again. In the past year and a half I've had to deal with getting laid off at my real job and I had to focus on my career and on getting married. Things have settled down in both of those pieces of my life and I am refocusing my efforts on building my health and wellness career.

In the coming days, I'll be writing more about my diet and workouts, amongst other health related topics.

-H

Rain, rain, go away . . .

It's raining here today. I was woken up this morning by thunder. So disappointed because we won't be playing tennis outside today and now I'm sitting on the couch. Why is so hard to get motivated on a dreary day?
Tomorrow is a new day. I've got a big meeting at work and will need the energy that lifting weights gives me. Tomorrow I'll lift hamstrings and shoulders.
I hope you all are enjoying your Sunday! -H

Balance

This week has been very busy and very hectic at work. Sorry I don't have much to report other than I'm disappointed in my workouts this week. In fact, I only worked a couple times and I didn't find the time or energy to lift weights. :(
At least it's Friday. I'm looking forward to resting mentally this weekend and working out hard. I'll write more this weekend. For now, it's off to bed! -H

Protein

Protein is an important part of your diet. It helps to rebuild my muscles and it keeps me full in between meals. I use Pure Whey from Champion Nutrition. I usually have two shakes a day and I love this shake because it mixes up smooth in water. I hate chunks in my shake! And they just came out with a new flavor: Cookies and Cream. If you're not getting enough protein in your diet, consider using a protein shake to supplement what you eat on a daily basis. -H

80% Nutrition

Are you one of those people that works out regularly, but never seems to be able to slim down? Well, you may need to take a look at your nutrition throughout the day. See many of us workout so we can eat whatever we want. Unfortunately, that is the very reason we don't see the changes we desire. We are constantly changing our workout routine, but we don't change our diet. Your nutrition makes up 80% of what your figure looks like. Can you believe that...80%!! That is astounding! The other 20% is made up of 10% genetics and 10% physical activity. So when you look at that, you can clearly see just how important your nutrition is when it comes to accomplishing your health and fitness goals.

Most people struggle with the nutrition aspect since you can't just do it for one hour a day 4-6 days a week like you do with your workouts. You must focus and be committed to eating healthy 24 hours a day 7 days a week. Living healthy truly is a lifestyle.

My fiance and I took a little trip this weekend. Being away from home can make it very difficult to stick to that healthy lifestyle, but it's a must. I made sure I packed some oatmeal for breakfast, protein shakes to ensure I was getting enough protein as well as some almonds, raisins and apples. Although we still had to eat out, I made sure we ate a healthy breakfast and had healthy snack options for the day. I was able to make sure I ate every 2-3 hours. Again, it all goes back to commitment. It does take more planning and preparation to eat healthy, but trust me your body will thank you!! You are worth it!!

Gotta Get My Zzzzzz's

Whew!! Glad I made it through the day. So today I experienced the importance of getting a good night's sleep or should I say lack there of. I didn't get enough sleep last night and that led to a difficult day - struggled with my workout this morning and made poor nutritional choices. Athough, I have to commend myself on having the self discipline of getting out of bed to workout this morning and not sleeping in. So needless to say, I will get to bed at a decent time tonight and start tomorrow off feeling refreshed and ready to take on the day! Thank goodness we're given the opportunity to start fresh tomorrow!

Sleep is so incredibly important for our health. Our bodies don't function properly when we don't give them time to recover. So with that....Sleep tight! -H