How to get your babe to workout

Dating & Relationships, Fat & Figuring It Out Podcast, fitness, Uncategorized

If your goal is to get your honey to lay off the “honey” and hit the gym, the worst approach you can take is a blunt one. No one wants to be told they need to work out, especially if they’ve put on a few “love” pounds over the years. However, you can motivate your significant other to get more fit without hurting his/her feelings or damaging your relationship.

Steps

  1. Take the “let’s get healthy” approach. You want your sweetheart around for the long haul and being out of shape is not only a little unattractive, it can be working against the aging process. Those who infuse cardio and exercise into their lives can help slow down the aging process and prevent chronic and possibly deadly diseases.
    • Let his/her doctor take the blame. Your significant other’s doctor told him/her some tests were a little off–the cholesterol or sugars were too high, for example. Tell your sweetheart you love him/her and that you want to lower the numbers together in the gym.
    • He/she is feeling a bit sluggish and tired lately–exercise can help. Rev the engines and increase energy levels by being more physically active. If he/she complains that he/she is exhausted all the time, consider adding a quick walk or run at night. Once your significant other sees the increase in energy he/she may want to hit the gym to achieve that level of pep.
    • Focus completely on health and not weight. Especially if you are heading into or are already in middle age or beyond, exercise is no longer just to look hot. It keeps the organs healthy and may help your honey avoid the same medications his/her friends have started (i.e. blood pressure pills etc.).

2. Compliment his/her toned physique after one workout. The best way to keep the motivation train running is to start gushing a few days following that initial workout. He/she will love the strokes, which may have him/her continuing with the workouts.

Be sincere and not fake. Don’t tell him/her that after that first workout he/she has certainly lost 20 pounds. However, a compliment like, “Hey, your biceps look firmer or your butt looks pretty good” will take you pretty far.

Don’t deliver a compliment while looking for one in return. Don’t be flexing in the mirror, glance over and then say, “Hey baby, you look hot, what do you think about these guns?” He/she will know it’s a backhanded compliment and see through your ruse.

3. Choose a fitness routine that may not seem like exercise. For example, suggest taking a doubles tennis class together or ballroom dancing. He/she may think it’s a fun way to bond, when in reality you’ll know that you are raising his/her heart rate.

Find something that will interest your mate. Maybe a game of touch football sounds like heaven on earth to you, but to him/her it’s a snooze fest. Consider what he/she would enjoy before you start making plans.

Get friends in on your game. If your friend wants to get his/her spouse or partner to workout too, make it a foursome for added fun (make sure that the spouses are friends before you commit).

Select something he/she can do. Don’t go hard core if your sweetie hasn’t been working out lately or hasn’t worked out at all. Find something you know he/she will find success and enjoy.

Get competitive. Some people are motivated by friendly competition. Consider rolling out a “challenge” where you will see who can be a better golfer, runner etc.

4. Talk about your successful results–without being annoying. Nothing motivates some people more than seeing their partner getting hot and toned while they are still sluggish and doughy (although be careful with this notion as some people may retreat into sloth even more).

Pull out old clothes that you’d been saving for a “skinny day.” He/she may be green with envy if you can fit back into your old size or better yet—the smallest size ever.

Purchase new clothing that accentuates your new figure. Shopping can be fun when you are able to wear outfits you couldn’t fit into before. He/she may see that and want the same for him or herself.

5. Ask him/her to motivate you to work out. Another way to entice your mate to exercise is to act as though (or maybe it’s true) you can’t get motivated to work out unless you have a partner–your significant other.

Ask him/her to help you devise a fitness plan. This is a sneaky way of getting him/her to perhaps look at a fitness plan for him or herself. Use online apps or fitness websites to help you configure a program that will fit both of your needs.

Tell him/her you can’t get motivated unless he/she joins you. Avoid whining when asking him/her to continue to stick to the program. Be direct but explain that your continued dedication is dependent upon his/her participation.

Author Info

Wisdom Wednesday: What Makes a Person Successful at Achieving Their Goals?

Motivation, Inspiration and Encouragement, Music & Motivation to Boost your Workout, Uncategorized
What Makes a Person Successful at Achieving Their Goals?

What makes someone successful?

In 2006, Carol S. Dweck, PhD,  published 30 years of her research answering the question: What makes someone suc­cessful? She theorized people contain two mindsets: the fixed mindset and the growth mindset. Choosing one over the other alters the success you find in life.

In the book “Growth Mindset for Athletes, Coaches and Trainers,” these two mindsets are discussed:

FIXED MINDSET

This is the belief we are born with a set of abilities and intel­ligences and we cannot move beyond what is inherent within us. People who choose the fixed mindset avoid taking risks, lose out on life’s adventures and look at failures as endings rather than opportunities to learn and try again.

GROWTH MINDSET

This is the belief hard work and determination can provide you with endless opportunities. No one ever reaches their full potential because you can always keep learning and growing. People who choose a growth mindset take risks and never mind making mistakes. Rather, they view mistakes as positives because those mistakes are a gateway to growth.

5 ACTION AREAS OF THE MINDSETS

To explain further, Dweck identified five action areas in which the two mindsets diverge: challenges, criticism, success, effort and obstacles.

Here are examples of each mindset. Think of what sounds most like you. Are you someone who thinks with a fixed or growth mindset? If you are in a fixed mindset, it is time to start switching your thought process.

Challenges  
Fixed mindset – avoids failure: “I will not sign up for a full marathon because I don’t think I can do anything longer than a half-marathon.”
Growth mindset – sees failure as opportunity: “I did not finish the full marathon and had to stop. But I’ll try again because I love the idea of challenging my body and pushing it to its limits.”

Criticism      
Fixed mindset – rejects feedback: “My coach is wrong. I know what is best for me.”
Growth mindset – learns from feedback: “I will ask my coach questions during and after our training sessions and take notes to remember what I am told.”

Success of Others   
Fixed mindset – gets insecure: “I am jealous of my friend who qualified for the Boston Marathon.”
Growth mindset – gets motivated: “I need to spend time doing speed work to qualify for Boston like my friend did. To do this, I will hire coach who can help me get faster and stronger.”

Effort  
Fixed mindset – thinks trying means you are no good: “I am already a good cyclist. I don’t need anyone to help me get better.”
Growth mindset – puts in the work: “I’m up at 6 a.m. to train. I can always get a little stronger.”

Obstacles    
Fixed mindset – gives up: “I could never run a marathon. I am not a runner.”
Growth mindset – tries: “I think I could run a marathon. Today I will look up running groups in my area and join them for their next session.”

To better see a growth mindset in context, here are a couple of examples:

“Reflecting on past lifestyle changes or personal accomplishments that I previously believed were beyond my ability really helps me keep a growth mindset and trust that I’m capable of more than I think. Once you prove yourself wrong a couple of times, you learn that ‘I can’t’ is a lie, and the only way to ever really know your limits is to step out of your comfort zone.”

—Runner Jen Delucchi

“I spent most of 2017 rehabbing high hamstring tendonitis and not running nearly as much as I have in the past. When being a runner is part of your identity, it’s devastating to not be able to do the thing you love. After successfully rehabbing my legs … I gave myself permission to take the pressure I was putting on myself out of the equation and just have fun out there. By making running fun again, with minimal training miles, in the month of January alone, I’ve almost beat my half-marathon PR, and I’ve run 52 miles.”

—Runner Jenny Nakamura

“The most successful athletes train their mind to have a ‘champion’s growth mindset’ (as I call it) which applies to both trainers and athletes. [This] includes a positive, optimistic attitude,” says personal trainer Kira Stokes.


CONCLUSION

Fully switching from a fixed mindset to a growth mindset can take years, if not a lifetime. But you should practice training yourself to have a growth mindset every day, like you practice your sport every day — it will be worth it. You will view endurance sports not as something so data and results driven but instead as something in which you enjoy the journey.

by Jennifer Purdie

Happy #MLKDay2018

Holiday Fast Track, Motivation, Inspiration and Encouragement, Uncategorized

MLK Day Quote pics

Peace is not merely a distant goal that we seek, but a means by which we arrive at that goal.   -Martin Luther King, Jr.

Martin Luther King Jr. Day in the United States

Martin Luther King Day is a federal holiday held on the third Monday of January. It celebrates the life and achievements of Martin Luther King Jr., an influential American civil rights leader. He is most well-known for his campaigns to end racial segregation on public transport and for racial equality in the United States.

Martin Luther King Jr statue
©iStockphoto.com/Camrocker

What Do People Do?

Martin Luther King Day is a relatively new federal holiday and there are few long standing traditions. It is seen as a day to promote equal rights for all Americans, regardless of their background. Some educational establishments mark the day by teaching their pupils or students about the work of Martin Luther King and the struggle against racial segregation and racism. In recent years, federal legislation has encouraged Americans to give some of their time on this day as volunteers in citizen action groups.

Martin Luther King Day, also known as Martin Luther King’s birthday and Martin Luther King Jr Day, is combined with other days in different states. For example, it is combined with Civil Rights Day in Arizona and New Hampshire, while it is observed together with Human Rights Day in Idaho. It is also a day that is combined with Robert E. Lee’s birthday in some states. The day is known as Wyoming Equality Day in the state of Wyoming.

Public Life

Martin Luther King Day is a federal holiday, but has slightly different names in some states. Non-essential Government departments are closed, as are many corporations. Some schools and colleges close but others stay open and teach their students about the life and work of Martin Luther King.

Small companies, such as grocery stores and restaurants tend to be open, although a growing number are choosing to close on this day. Some compensate by opening on Washington’s Birthday instead. Recent federal legislation encourages Americans to give some of their time on Martin Luther King Day as volunteers in citizen action groups. Public transit systems may or may not operate on their regular schedule.

Background

Martin Luther King was an important civil rights activist. He was a leader in the movement to end racial segregation in the United States. His most famous address was the “I Have A Dream” speech. He was an advocate of non-violent protest and became the youngest man to be awarded the Nobel Peace Prize. He was assassinated in 1968.

In 1968, shortly after Martin Luther King died, a campaign was started for his birthday to become a holiday to honor him. After the first bill was introduced, trade unions lead the campaign for the federal holiday. It was endorsed in 1976. Following support from the musician Stevie Wonder with his single “Happy Birthday” and a petition with six million signatures, the bill became law in 1983. Martin Luther King Day was first observed in 1986, although it was not observed in all states until the year 2000. In 1990, the Wyoming legislature designated Martin Luther King Jr/Wyoming Equality Day as a legal holiday.

 

Tips To Stay On Track During Thanksgiving

Food & Nutrition, Holiday Fast Track, Uncategorized
Tips To Stay On Track During Thanksgiving

A time to be with loved ones, eat family favorite dishes and express our gratitude. I am talking about Thanksgiving. Along with all the wonderful things this holiday brings, it unfortunately can come with stress, unwanted pounds and feeling run down and sluggish. Add travel on top of that for some more added challenges, right?  However, if you are smart, you can stay on track to win.  I’m going to share some very easy and smart tips so you have no worries this Thanksgiving.

In no particular order, here are my best tips to still indulge, still have a wonderful time and still feel amazing throughout it all! We are going to watch out for the “B, L, T’s” (bites, licks, and tastes), stay active (Turkey Trot is a great idea!) and try to slow down.

With the proper hydration, proper sleep and staying mindful, you just can’t go wrong. It’s as EASY AS PUMPKIN PIE! Remember, our eyes are bigger than our stomachs. Let’s get started.

Drink More Water

No surprise there. You’ve heard it before and you will hear it again, but it is one of the best and easiest things you can do. Start your day off by polishing off two huge glasses of water, especially during a holiday like Thanksgiving. Your goal is to drink half your body weight in ounces. Example: if you weigh 150 lbs drink 75 ozs. It may sound a bit much but it is necessary. Trust me. Remember, you can flavor your water, if that helps.

Much of the time during the holidays people think by saving all their calories for the “big” meal is a fantastic idea. Sorry to tell you but it is not a good idea at all. It will just make you moody; you will over eat and in return, feel awful. It is never a good idea to not NOT eat. This will only backfire and make you feel more physically and mentally not so great and we do not want that.

  • Instead, start your day with a superstar breakfast. Great examples include; oatmeal, eggs, high-fiber cereal, smoothies, or the best choice–a green drink, are all great choices.
  • Again, most people try to save calories during the holidays but instead I recommend packing a snack and having something to eat before the big feast.
  • Also, bring your own dish if you really want to have this nailed. Nothing wrong with bringing in a veggie tray with hummus or fruit. This will help you not be so tempted to over indulge and keep your energy up.

Lighten up Dishes and Experiment with Recipe Modification

What this means is instead of comfort food all around the table, try a few new things. For example, try cauliflower mashed potatoes. You can make the traditional version, but try this too. You may be shocked at how much you like it. I make both every year but many guests request the cauliflower mashers! Remember, if you put it out, people will eat it.

  • Bring out the veggies and make sure you have a few healthier options with less fat, less sugar and less calories.
  • Great substitutions are to use applesauce or pumpkin instead of oil in muffins, cookies, or breads.
  • In place of sugar, try a sugar substitute or fruit purées.
  • Try Greek yogurt in replace of heavy sour cream or cream cheese for savory dishes.
  • Don’t forget to load up on the veggies and go for nutritional dense food like turkey, sweet potatoes, fresh cranberries, chest nuts and green beans.  At least there is still some nutrients in these. (Hopefully, they were not over cooked or drowning in butter!)

Eat Mindfully

This is a great time to eat mindfully, not only during the holidays like Thanksgiving, but for every day.  This is a huge tip if you want to lose pounds! We are all on the go, especially during Thanksgiving (travel, shopping, entertaining, etc.) but we need to slow down. This helps you to savor your meals.

  • A food journal would be a great tool right about now to help you monitor your meals.
  • Try to not hurry, try to watch your portions and try to skip seconds and you may just realize you don’t need them after all. This would be, in thanks, to that healthy breakfast and snack you chose in between. See how this works? This way you can still indulge without packing on all the pounds. Just be smart.
  • Remember to eat until you are SATISFIED, NOT STUFFED!

Try to Not Socialize by the Appetizer Table

Such a simple tip. Think about it. Ever been stuck with the awkwardness (we all have that one relative, right!) and then you look down a beautiful tray of fresh baked cookies or fried appetizers that are calling your name in hopes they will save you! Even if you are having a great time with all the food, you will eat mindlessly if you stay by the appetizer table. This takes you out of the present moment.

  • I say, grab some items on a small plate and walk away.
  • I also love to put a spoon in bowls of food like nuts, so people know how much they are putting in their hand. A simple tip with a great result and no one will notice. Plus, it’s more sanitary! Nuts are so great for you but not in HANDFULS!

Stay Active

Not a food tip, but you knew it was coming because I am a trainer! Exercise is usually put off  this time of year but I encourage you to not avoid exercise this year. In a dream world you would start the day off hitting the gym or do a Turkey Trot as I mentioned earlier. That can too much to ask though. So instead, I encourage you to be the motivator and keep the family active.

  • The best tip is to MOVE after the big meal.
  • This is a perfect time for the family to take a walk and have quality time together.
  • Record the game and put everything on pause. A walk, bike ride, hike, or taking the dog for a walk are all great activities. Plus, the kids will need to burn off some energy so have fun with them.
  • Play Frisbee, have plank or push up competitions and see who can do the most jumping jacks or burpee’s while you are at it. This will make you feel better and keep you healthy. Then when it’s time for pie, you won’t feel sluggish and you can still indulge!

So, that’s it! Try your best to focus on the holiday meal with friends and family. Be grateful for all you have and give thanks for all your blessings. We are all so fortunate to have this amazing food along with our health that ties us together. Give thanks and celebrate! Try to maintain your weight and not lose it. We all need a day of celebration that only comes once a year. Follow these tips you can have your “pumpkin pie and eat it too.”

Happy Thanksgiving from my home to yours. When you coming over?

EAT WELL. STAY FIT. FEEL GREAT

Source:  by Monica Nelson

How to Enjoy Being Alone on Thanksgiving

Food & Nutrition, Holiday Fast Track, Uncategorized

Thanksgiving Dinner for One

So, you are going to be alone and perhaps even in a strange city on Thanksgiving, and the very idea is getting you down. Cheer up and welcome to the club. Lots of us Americans don’t gather around a groaning board on the last Thursday in November surrounded by family and friends. Some people are alone by choice and some by circumstance, and whatever your situation, you can choose to get maudlin about the whole thing or have an enjoyable or maybe even a super fabulous day.

Lots of people have to work on Thanksgiving. If that is your situation, know that your coworkers will be working too and make a point of enjoying the day with them. I have a friend who is divorced with grown children and who is a nurse at a local hospital—she always signs up to work on Thanksgiving and always has a wonderful time sharing the day with patients and their families. She also gets paid overtime which goes a long way towards making her thankful too.

Students, ex-pats, the recently divorced, the widowed, all huddle together at holiday time, like cows under a tree before a rainstorm. Many of these will be spending Thanksgiving alone, and if you will be in their ranks, the trick is to not feel sorry for yourself but to let go and enjoy the day.

Personally, I enjoy my own company and really enjoy my solitude. I am often with family and friends on Thanksgiving, but have chosen to spend a few Thanksgivings by myself and have had some wonderful, serendipitous Thanksgivings alone or with a band of other solo celebrants. Sometimes complete strangers can be better Thanksgiving dinner companions than far flung family.

I’ve been on my own for the past decade and before that was married for 33 years, raising two children, working, playing, and generally juggling life. My husband and I were both only children of divorced parents, so the holiday season always presented familial challenges, but we were inventive, and it was always fun.

I have cooked many a turkey and presided over many a table, which is perhaps why I am so serene about being on my own for Thanksgiving. But even for me, it does take a bit of planning. Here are my tips gleaned over the years from here and there.

Make it a party of one
Make it a party of one | Source

Tips for Celebrating Thanksgiving Alone

  1. Plan Ahead: If you know you are going to be alone and not working, try to find a kindred soul or souls ahead of time and make plans to get together for a Thanksgiving meal. It can be a potluck at somebody’s house or a seasonal feast at a fancy restaurant. One year, I went to a local diner with a group of women who were alone for one reason or another. It was great. It’s a way of observing the holiday without pain. If you are working on Turkey Day, plan some sort of celebration with coworkers. It’s best not to spend the day at home alone watching sentimental holiday movies or The Macy’s Thanksgiving Day Parade on TV all by yourself. Make a plan, and do something to give the day a little structure.
  2. Make the Day YOURS: If you are going to be alone, do what you feel like doing and not what you think you should do. That is, don’t go to somebody’s house for Thanksgiving just because you think you should. Sometimes, being grafted on to somebody else’s family celebration can make you feel more alone than being alone. Do what you want to do. Feel like going to the gym? if it’s open, do it. Feel like taking a hike or catching a film or concert? Do it, and don’t feel you have to eat turkey either. If your idea of a great meal is pizza, get a pizza. In fact, it might be a good idea to NOT go anywhere near traditional Thanksgiving fare if you are on your own for the day.
  3. Do Unto Others: I know it is going to sound like a cliché, but if your church or temple has a soup kitchen or if there is a local food pantry or charity Thanksgiving dinner, you might want to plan to work for them on Thanksgiving. There is nothing to make you grateful for what you have like helping those who have less—they do call it Thanksgiving for a reason, you know.
  4. Stay In Touch via Skype: Through the wonders of the internet and video calling and chat, you can now stay in touch with your family on Thanksgiving without actually being with them. Sometimes, I think this is the best of all worlds, but then my family history is full of contentious Thanksgiving dinners. Never mind—that’s another article. I also love getting videos from everybody to replay later over the long weekend.
Source

Thanksgiving Dinner for One

One way to take the lonely out of alone on Thanksgiving is to go all the way and cook yourself a fabulous Thanksgiving dinner with all the trimmings. Whether you polish up the family silver and get out the best china or buy a package of holiday paper plates, set a festive table and make it special.

Frozen turkey dinners can seem pretty pathetic, but for the truly hopeless cook, they can be a Thanksgiving solution if, and ONLY if, you nuke the dinner and then put it on your best china plate, use real sliver and cloth napkin, and sit yourself down at a real table to eat it like a real meal. Ditto if you go out to your local deli or fast food place and get take out turkey with all the trimmings.

Presentation, as the French are fond of saying, is everything when it comes to food. No scarfing your Thanksgiving dinner down in front of the TV. Sit down at a real table in a real chair and eat like a real human being off real plates with real cutlery and chew with your mouth closed, ok? Oh, you can listen to music if you want—but NO TV.

For those with greater culinary skills, here are some links to Thanksgiving menus for one and hints on how to enjoy.

Source:

4 Healthy Swaps to Help You Lose Weight

fitness, Motivation, Inspiration and Encouragement, Uncategorized, Weekly Workout Meet Up!, Workout Wednesday
4 Healthy Swaps to Help You Lose Weight

Although you work out and stay physically fit, you can always boost your efforts to make healthy choices and stave off extra pounds. To start, try healthy lifestyle swaps like these four below, which can impact your overall well-being.

AFTERNOON SWAP

Why: Research published in the Journal of Clinical Sleep Medicinesuggests ingesting caffeine hours before nightfall causes a disturbance in sleep. In this study, participants who consumed caffeine up to six hours before bed lost more than an hour of sleep.

The Swap: To avoid the 4 p.m. slump, hit the stairs. A new study published inPhysiology & Behavior found that 10 minutes of walking up and down stairs at a regular pace was more likely to make participants feel energized than ingesting 50 milligrams of caffeine. (This is the equivalent to about a cup of green tea (59 mg), two cans of soda (58 mg) or just less than a shot of espresso (63 mg)).

WORK SWAP

Why: The American Heart Association released a science advisory on the dangers of sedentary behavior. It states that Americans, on average, sit 6–8 hours per day, which leads to all types of health issues, ranging from diabetes to death. Even those who stay active in their personal time don’t have the same problematic health reductions as those who move more.

The Swap: To improve your daily mobility, try switching your smaller work meetings, such as one-on-ones, to walking meetings. “The goal with walking meetings isn’t to sweat up a storm. The goal is just to integrate a little more natural movement into daily life,” says Dani Singer, fitness director of Fit2Go Personal Training in Baltimore, Maryland. “The boost you receive in mood and energy will pay off much higher than the calories you burn.” As added bonuses: research published in the Journal of Experimental Psychologysuggests that walking leads to increased creative thinking, and an exploratory study from the Harvard Business Review proposes that walking meetings support better cognitive engagement on the job.

VACATION SWAPS

Why: A vacation may not only leave you with extra weight, but it can hang around for six weeks post vacation. In a study published in Physiology & Behavior, participants who took a one- to three-week vacation gained an average of almost 1 pound. To put this amount in perspective, the average American gains 1–2 pounds per year.

The Swap: Skip the depressing hotel gym and build exercise into your vacation by doing what the locals do. “Different places often have different cultures when it comes to exercise, and trying working out their way can add a fantastic experience to your trip. In India, try yoga; in China, try tai chi,” says Julia Buckley, a trainer in the U.K. and author of “The Fat Burn Revolution.” “Change your mindset from seeing exercise as a chore which you shouldn’t have to do on vacation to thinking of it as something that will enhance your vacation by energizing your body and calming your mind.”

SHOPPING SWAP

Why: Although the percentage of online shoppers continues to outpace in-person buyers, the statistics show people still prefer brick-and-mortar stores.Retail TouchPoints, an online publishing network for retail executives, conducted a survey of consumers and found that 85% prefer to shop in person because they like to touch and feel products before they purchase; 36% don’t like waiting for items to be delivered and 30% like to receive advice on what products they should purchase.

The Swap: Park your car far from the front and enjoy the time spent strolling around — you’re burning calories. Use a basket instead of a shopping cart if you’re only picking up a few items. To find out how many calories you’ll burn, use the MapMyRun calorie calculator.

 

Eat Like a Trainer: 8 Trainer-Approved Breakfast Recipes

Food & Nutrition, Motivation, Inspiration and Encouragement, Uncategorized
by BRITTANY RISHER
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Eat Like a Trainer: 8 Trainer-Approved Breakfast Recipes

Talk to most trainers, and it seems they are up at the crack of dawn, work all day with clients, work out themselves, and then often have business, family, friends and personal matters to address. It’s a lot, and they check every item off their list with energy to spare.

What gives them that go-go-go pep? It turns out it’s combination of drive and the right foods, starting with a nutritious breakfast. We asked personal trainers to share the recipe for their go-to morning meals.

From eggs to oats to pancakes and the requisite smoothie, here are eight trainer-endorsed recipes to fuel your day — and your muscles.

EGGS OVER VEGGIE HASH
This breakfast, from Maria Macsay, a yoga teacher and instructor at 305 Fitness and SLT in New York City, puts bars and smoothies to shame. “I love this simple, yet nutritious, meal post-workout because it’s the perfect balance of protein, fiber, healthy fats and carbs, which supports repair of muscle tissue and replenishes the body’s energy supply. I always feel satiated, nourished and light after this meal,” she says.

Eggs-over-Veggie-Hash

Ingredients

  • Coconut oil
  • 4–5 sliced Brussels sprouts
  • Sliced fennel, as desired
  • 1/2 cup cooked sweet potato, cubed
  • 4 chopped kale leaves
  • Himalayan sea salt
  • 2 eggs
  • 1–2 tablespoons olive oil
  • 1–2 tablespoons nutritional yeast

Directions

Warm coconut oil in a pan over medium-high heat. Add Brussels sprouts and fennel and sauté for 5 minutes. Add sweet potato, kale and a pinch of salt. Continue to sauté until vegetables are soft and a fork easily pierces the sprouts.

In a separate pan, cook eggs over-easy or over-medium, based on your preference.

Plate vegetables. Top with olive oil, eggs and nutritional yeast. Recipe makes 1 serving.

Nutrition (per serving)Calories: 470; Total Fat: 23g; Saturated Fat: 5g; Monounsaturated Fat: 10g; Cholesterol: 370mg; Sodium: 316mg; Carbohydrate: 36g; Dietary Fiber: 14g; Sugar: 5g; Protein: 27g

LOADED SCRAMBLED EGGS WITH AVOCADO & ROASTED POTATOES
Eggs are a classic breakfast, and who can say no to avocado? “I’m always on the move and start my mornings early, so my go-to healthy breakfast needs to be something quick and easy to whip up,” says Lita Lewis, founder of Thick Athletics Apparel and U by Kotex FITNESS partner. “This is one of my faves. What I love most about this recipe is how delicious it tastes. Not only does it fuel me with the energy I need to take on my day, it also leaves me feeling fully satisfied.” Lewis likes to serve her scramble with roasted potatoes (she makes them ahead of time so it’s just heat and eat) and half a fresh avocado.

Loaded-Scrambled-Eggs

Ingredients

  • 2 eggs
  • 1 egg white
  • Sea salt
  • Ground black pepper
  • 1 handful baby spinach
  • Spring onions, to taste
  • Cilantro, to taste
  • Halved cherry tomatoes, to taste
  • 1 dash paprika
  • Optional: roasted potatoes, avocado

Directions

Scramble eggs, egg whites and salt and pepper to taste in a bowl. Add to a frying pan with spinach, spring onions, cilantro and tomatoes. Cook to desired doneness. Serve topped with additional spring onions, cilantro and paprika. Recipe makes 1 serving.

Nutrition (per serving)Calories: 200; Total Fat: 10g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol: 370mg; Sodium: 251mg; Carbohydrate: 9g; Dietary Fiber: 3g; Sugar: 2g; Protein: 18g

OMELET “MUFFINS”
Take your omelet on the go by turning it into egg muffins, like these from the S.O.S. Food Plan by Ashley Borden, master trainer, lifestyle consultant and author. “I can easily eat these post-workout or, when I’m working early, just grab two and go,” she says. “The colorful veggies have antioxidants, and I usually top them with sliced avocado for more sustained energy and hot sauce.”

Omelet-Muffins

Ingredients

  • 8 eggs
  • 2 tablespoons water
  • 8 ounces any lean meat
  • 2 cups chopped vegetables such as mushrooms, red bell peppers, broccoli, asparagus and/or onions
  • 1/4 teaspoon salt
  • 1 dash pepper
  • 1 dash garlic powder
  • 1 dash paprika

Directions

Preheat oven to 450°F and line a muffin pan with eight paper liners. Beat all ingredients together in a bowl. Divide among muffin cups and cook 18–20 minutes until set. Makes 4 servings at 2 muffins each.

Nutrition (per serving)Calories: 219; Total Fat: 11g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol: 405mg; Sodium: 348mg; Carbohydrate: 0g; Dietary Fiber: 0g; Sugar: 0g; Protein: 24g

ENERGY-BOOSTING BREAKFAST COMBO
Eggs or oatmeal? Why not both, says Instagram fitness star Anna Victoria. “My favorite homemade breakfast is a veggie omelet and berry cinnamon oatmeal,” she says. “It’s quick and easy to make, it gives you energy to start off your day on the right foot, and it’s a macro-balanced, whole-food meal.” Try finding that at a fast-food joint or coffee shop.

Energy-Boosting-Breakfast-Combo

Ingredients

Veggie Omelet

  • 1/2 teaspoon olive oil
  • 2 whole eggs
  • 2 egg whites
  • 1 dash of pink Himalayan salt
  • Pepper, to taste
  • 2–3 cherry tomatoes, chopped
  • 3 tablespoons bell peppers, chopped

Directions

Heat oil in a cooking pan over medium-low heat, tilting the pan to spread oil.  While the pan is heating, crack eggs and egg whites in a bowl and mix. Add salt and pepper to taste.

Add tomato and pepper to the pan and sauté or 1–2 minutes. Pour eggs into the pan and let sit for 1–2 minutes. Once it is nearly cooked, use a spatula to flip one side of the omelet onto the other side. Let cook for 1 additional minute.

Ingredients

Oatmeal

  • 1/3 cup oats
  • 3 tablespoons coconut milk
  • 1 handful mixed raspberries and blueberries
  • Cinnamon, to taste

Directions

Mix oats and coconut milk in a bowl. Heat in the microwave per package directions. Top with raspberries, blueberries and cinnamon.

Recipe makes 1 serving at one omelet and one bowl of oatmeal each.

Nutrition (per serving)Calories: 357; Total Fat: 15g; Saturated Fat: 4g; Monounsaturated Fat: 3g; Cholesterol: 370mg; Sodium: 473mg; Carbohydrate: 33g; Dietary Fiber: 5g; Sugar: 11g; Protein: 24g

BANANA PEANUT BUTTER OVERNIGHT OATS
Overnight oats are the solution for people who don’t want to do more than pour cereal and milk into a bowl in the morning. Simply combine all ingredients in a bowl the night before, pop in the fridge, and you can grab and eat in the morning. This recipe from Karena Dawn and Katrina Scott, cofounders of Tone It Up, is delicious, too. “Peanut butter and bananas … what’s not to love? Plus, the fiber in the oats helps slowly release glucose into your body for steady energy levels,” they say. Pack it in a mason jar so you can take it to the office if you’re in a rush.

Banana-PB-Overnight-Oats

Ingredients

  • 2/3 cup rolled oats
  • 2 tablespoons peanut butter
  • 4 teaspoons chia seeds
  • 2 teaspoons honey or maple syrup
  • 1 cup unsweetened almond milk
  • 1 scoop vanilla Tone It Up Protein
  • 1 banana, sliced

Directions

Combine everything in a bowl. Divide among two mason jars. Let sit in the fridge overnight. Recipe makes 2 servings.

Nutrition (per serving)Calories: 352; Total Fat: 14g; Saturated Fat: 2g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 235mg; Carbohydrate: 45g; Dietary Fiber: 10g; Sugar: 14g; Protein: 17g

SIMPE APPLE PANCAKES
Pancakes are one of those recipes that seems like it takes a long time, but actually comes together quickly. Try these tasty, no-sugar-added flapjacks from Cassey Ho, creator of POP Pilates and POPFLEX. “I love this breakfast because it’s not only delicious, it’s packed with protein and complex carbs to keep me full and energized throughout the morning,” she says.

Apple-Pancakes

Ingredients

  • 2 eggs
  • 3 tablespoons unsweetened applesauce
  • 2 tablespoons almond flour
  • 2 tablespoons coconut flour
  • 1/2 teaspoon baking powder
  • 1 teaspoon nut butter
  • 1/2 small apple, spiraled or chopped
  • 1 pinch of cinnamon, optional

Directions

In a small bowl, whisk together eggs, applesauce, almond flour, coconut flour and baking powder. Heat a griddle or pan over medium-low heat and coat with cooking spray. Reduce to low heat. Using a small measuring cup, scoop batter to make two pancakes. Cook for 2–3 minutes per side, or until firm and cooked through. Top one pancake with nut butter and cinnamon, if using. Place the other pancake on top and add apples and more cinnamon. Recipe makes 1 serving.

Nutrition (per serving)Calories: 356; Total Fat: 19g; Saturated Fat: 6g; Monounsaturated Fat: 2g; Cholesterol: 370mg; Sodium: 226mg; Carbohydrate: 26g; Dietary Fiber: 9g; Sugar: 11g; Protein: 20g

GREEN SMOOTHIE
Green smoothies run the gamut, from sweet and fruity to grassy and kale-y. For those who prefer to mask the flavor of their greens, try this recipe from celebrity trainer, nutritionist and author Harley Pasternak. “It’s packed with protein and fiber, which helps make you full and stay full. Plus, if you’re not a huge fan of green veggies, it’s a delicious way to get in your greens without hardly tasting them,” he says.

Green-Smoothie

Ingredients

  • 2 cups spinach leaves, packed
  • 1 ripe pear, unpeeled, cored and chopped
  • 15 green or red grapes
  • 3/4 cup fat-free plain Greek yogurt
  • 2 tablespoons chopped avocado
  • 1–2 tablespoons fresh lime juice
  • 1/4 cup water, skim milk or almond milk (if needed to get the blender going)

Directions

In a blender, combine all ingredients and blend until smoothie reaches desired consistency. Recipe makes 1 serving.

Nutrition (per serving)Calories: 245; Total Fat: 3g; Saturated Fat: 0g; Monounsaturated Fat: 2g; Cholesterol: 8mg; Sodium: 132mg; Carbohydrate: 39g; Dietary Fiber: 8g; Sugar: 24g; Protein: 20g

GLUTEN-FREE VEGAN PROTEIN PANCAKES 
ModelFIT trainer Rahel Ghebremichael turns to protein pancakes when she needs to fuel for a busy morning of teaching and training clients. “Teff is a small, gluten-free grain that I grew up on and recently started incorporating into my non-traditional foods,” she says. It has protein, fiber and iron to support your muscles.

Gluten-Free-Vegan-Protein-Pancakes

Ingredients

Dry

  • 1/2 cup teff flour
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon pink salt
  • 1/2 scoop chocolate protein powder

Wet

  • 1 tablespoon chia seeds
  • 6 tablespoons water
  • 2 tablespoons coconut oil, divided
  • 2 teaspoons applesauce
  • 3/4 cups unsweetened almond milk

Directions

Mix the dry ingredients in a separate bowl and whisk several times.

Combine chia seeds and water and let sit for 2–3 minutes until a gel forms. Combine with 1 tablespoon coconut oil, applesauce and almond milk.

Mix wet and dry ingredients.

Set a pan over medium-high heat and grease with remaining tablespoon coconut oil. When hot, ladle in pancake mix to desired size and cook about 3–4 minutes, until pancake begins to bubble. Flip and cook another 3–4 minutes. Serve topped with maple syrup and fresh fruit as desired. Recipe makes 2 servings.

Nutrition (per serving)Calories: 300; Total Fat: 17g; Saturated Fat: 13g; Monounsaturated Fat: 1g; Cholesterol: 15mg; Sodium: 357mg; Carbohydrate: 26g; Dietary Fiber: 7g; Sugar: 1g; Protein: 10g

When her daughter called her fat, this mom had the perfect response

Uncategorized, Workout Wednesday

 

When Allison Kimmey asked her kids to come out of the pool, she didn’t expect her daughter’s reaction. Cambelle, 4, was upset about leaving the water and told her brother that “Mama is fat.”

fat mom

“It’s not always going to be perfect,” she added, “but it will always be worth it to show them a life where they don’t have to be afraid of their own body.”

Kimmey, 30, was floored.

“I was wondering where that even came from since we don’t do that in our house,” the mom from Cocoa Beach, Florida, told TODAY Style. “I also didn’t want to perpetuate the idea that using the word fat was an insult. So I asked her to meet me upstairs so I could have a few minutes to gather my thoughts before I reacted.”

Cambelle felt bad about what she said and quickly apologized, but Kimmey still used the incident as a learning opportunity for both Cambelle and her 6-year-old son, Graham.

“The truth is, I am not fat. No one IS fat. It’s not something you can BE,” Kimmey told her kids, according to an Instagram post she wrote later about the conversation. “But I do HAVE fat. We ALL have fat. It protects our muscles and our bones and keeps our bodies going by providing us energy.”

Kimmey, who is currently writing a children’s book about body positivity, also told her kids that everyone has different amounts of fat, “but that doesn’t mean that one person is better than the other.”

The kids seemed to absorb their mom’s message. Kimmey wrote on Instagram that they repeated it back to her. “I shouldn’t say someone is fat because you can’t be just fat,” they told her, “but everyone HAS fat and it’s okay to have different fat.”

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When her daughter called her fat, this mom had the perfect response
Kimmey’s account of her inspiring parenting moment quickly went viral, racking up more than 33,000 likes on Instagram.

The mom of two hopes that her post will remind other parents to model body-positive language and behavior for their own kids.

“I want parents to see that we are the loudest voices our children should hear, regardless of any outside noise,” she told TODAY Style. “It is vital that we choose our words carefully and that we are willing to have these hard conversations.”

Kimmey says these conversations should start early, because children are bombarded with unrealistic beauty standards from a very young age. Her daughter’s use of the word “fat” as an insult was the perfect example.

“Since we don’t call people fat as an insult in my household, I have to assume she internalized this idea from somewhere or someone else,” she wrote on Instagram. “Our children are fed ideas from every angle, you have to understand that that WILL happen: at a friend’s house whose parents have different values, watching a TV show or movie, overhearing someone at school—ideas about body image are already filtering through their minds. It is our job to continue to be the loudest, most accepting, positive and CONSISTENT voice they hear.”

Kimmey also shared how she models body positivity in her own home.

“I show them the way by being happy in my own skin,” she told TODAY Style. “We don’t talk about health in terms of numbers or pounds. And we consistently focus on finding our joy and living in kindness.”

Source: http://www.msn.com/en-us/health/healthtrending/when-her-daughter-called-her-fat-this-mom-had-the-perfect-response/ar-BBCXGtl?li=BBnb4R7&ocid=iehp

What Are Five Steps To Help You Fight For What You Want To Be Tomorrow?

Motivation, Inspiration and Encouragement, Uncategorized

Keep this in mind whenever you think about what you are now and what you are aspiring to be in the future.

Being yourself is something that only you can do and be on a daily basis. Despite the fact that there is at least one person who wants to be you and have at least a portion on what you have, there is nobody like you in the world. Whether you can see that now or not depends on how you see your life at this point.

Today’s inspiration is about learning to appreciate what you are and how to keep on fighting for what you want to be. There will be times where it is not easy to do either one or both, but if you apply the tools that will be given in this post, you will be able to overcome such moments and keep the fight going for yourself.

WHY ARE YOU NOT THANKFUL FOR WHAT YOU ARE NOW?

The answers to this question will vary depending on the circumstances. Here are three facts for you to consider:

  1. What you are in your life is a result of the decisions that you, your parents, and other people whom have received permission to do so over time have made from birth until today.
  2. If you are constantly finding faults with what you are, you can never find the positives to be appreciative about.
  3. There is at least one person in the world who is thankful for what you are and/or who wants to be what you are right now.

It may not be at times to appreciate what you are to yourself or someone else, but know that there no price tag you can place on what you mean not only to yourself, but to at least one other person in the world.

WHY SHOULD YOU BE THANKFUL FOR WHAT YOU ARE NOW?

As I have mentioned in the last question, there is no price tag you can place on your value to yourself and at least one other person. You may or may not have a variety of reasons to be thankful for what you are right now, but I want to share with you why I know you should be thankful for what you are now:

  1. Because you are always one bad decision from not being what you are right now, yet you continue to make enough good decisions to be where you are right now.
  2. Nobody else could have gone through the ups and downs that you have and still be standing like you are today. In my eyes, your life story is a true inspiration!
  3. Being that you are not one of the 151,600 people who die each day, you are given the chance each day to keep on living and striving to be what you want to be.

For whatever reasons you may come up with, you can see that there is at least some reason to be thankful for what you are now.

WHAT ARE FIVE STEPS TO HELP YOU FIGHT FOR WHAT YOU WANT TO BE TOMORROW?

Right now, you have the opportunity to keep the fight going and be the person you want to be tomorrow. Here are five steps that will help you accomplish this goal:

  1. Execute your plans and reach your goals to the best of your ability.Starting with today, execute your plan exactly the way you developed it and accomplish as many goals as you can do today.
  2. Accept the person that you are right now as your foundation.Look at the person that you are now and thank everything that comes with being you.
  3. Develop plans and goals that will put you closer to the person that you want to be tomorrow.Come up with plans that are realistic for you to execute and goals that are reachable for you.
  4. Reflect on your accomplishments for today.When the day is done, look back on what you have done and be thankful for everything that you have accomplished.
  5. Do it again tomorrow.Start all over again tomorrow with steps 1 through 4 and continue the process each day until you become the person that you want to be.

If you can follow these five steps, you will always be in the fight to ultimately be what you want to be.

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