Healthy Holidays Q&A: Weight Loss

Healthy Holiday Travel Treadmill Shredder

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The Holidays are upon us and for many that means travel. Don’t let your workouts fall by the wayside! This is the treadmill program I did while in New Orleans this past weekend :) BONUS! Healthy recovery shake below. I do my workout track by track on the Ipod, instead of having to time things.

Treadmill Shredder

Warm up at 0 incline, 3.0 speed  for 3-5 minutes

Track one: 5.0 speed light jog at 0 incline

Track two: 20 deep squats off the rails (feet wide, belt between). Speed 3.5, incline 15. Every chorus, 20 deep squats, verses are climbs.

Track three: easy run at incline 3.0, speed 5.3

Track four: super slow speed, 0.8 walking lunges at 6.5 incline

Track five: quick run, 2.0 incline, 6.0 speed

Track six: recover and 3.0 pace for 2 minutes. Light jog, 0 incline, 3.8 speed for remaining track

Track seven: 20 deep squats off rails. Side shuffles at 1.5 speed, 0 incline. Repeat squats every chorus and alternate shuffles during verses.

Track eight: hill run/climb. Set incline at 15, speed at 3.5 during chorus. Verses, incline down to 7.5, speed to 5.0

Track nine: incline between 5-10, speed alternates between jog (5.0) and sprints (7.0-8.0) between chorus and verses.

Track ten: 15 incline, 3.0 speed, slow climb entire song.

Cool down with flat walk and make sure to stretch!

Post workout Recovery Smoothie

In blender:

4 oz water

4-6 oz skim milk

1 whole banana

1/2 tablespoon natural peanut butter

1 scoop whey (I use BSN Syntha 6 chocolate peanut butter)

1 tablespoon unsweetened cocoa

ice to taste

Blend well and drink within 30 minutes of your workout :)

Nutrition and Fitness Tips for Tightening Skin

The Gun Show

When was the last time you got a compliment on your best half? You know, the one that is naked almost all the time?

Hey people! I’m talking about your arms! :)

Here’s a quick circuit that helps keep your arms lean and toned. Wave goodbye to arm flab!!!!

Michelle

Cancer Fighting Foods and Spices

For many of us, we do not need the pink colors or ribbons at the market place to remind us of the devastating effects of breast cancer. October is National breast cancer awareness month and I urge all of us to pause and pray. Remember those in your life who have been affected and more importantly make a commitment. Commit to health. Commit to actively engage in life. Commit to never forget. There is no guaranteed way to avoid cancer, but research shows that an overall (that’s more than 5 days of healthy meals and a few trips to the gym) healthy lifestyle has been shown to help in prevention. Commit to health, commit to life, and commit to your loved ones today.

Cancer Fighting Foods and Spices

  • Avocados
  • Broccoli, cabbage, and cauliflower
  • Carrots
  • Chili Peppers and jalapeno
  • Cruciferous vegetables
  • Figs
  • Flax
  • Garlic
  • Grapefruits
  • Grapes, red

Studies show that consumption of green and yellow leafy vegetables has been associated with lower levels of stomach cancer.

  • Kale
  • Licorice Root
  • Mushrooms
  • Oranges and Lemons
  • Papayas
  • Raspberries
  • Red Wine
  • Rosemary
  • Seaweed and other sea vegetables
  • Soy products like tofu
  • Sweet Potatoes
  • Teas: Green and Black
  • Tomatoes
  • Turmeric

Consumption of fruits and vegetables has been associated with decreased risk of cancers of the colon and rectum.

 

 

 

Easy Recipes

Kale chips: Make sure that when you purchase your kale it is crisp and never limp. Wash Kale thoroughly and dry between paper towel sheets. Tear leafy parts into sections and drizzle 1 TBSP extra virgin olive oil and season with 1 tsp sea salt and pepper to taste. Place in oven preheated to 400 degrees Fahrenheit for 12-14 minutes or until crisp. Enjoy!

Morning Mushroom Omelet: In a bowl mix 1 egg + 2 egg whites with 1 TBSP non fat milk. In non stick skillet (on medium heat) place 1 cup spinach and cook down, then add ½ cup prewashed, chopped mushrooms: cook for 1 minute then add egg mixture and pepper to taste. Once eggs are cooked through, top with chopped green onion and 1 TBSP hot sauce for a spicy start to your day.

Avocado Smash: Take 2 medium ripe avocados and mash them in a bowl. Add 2 heaping spoons non fat Greek yogurt, juice and zest of 1 small lemon, ½ tsp sea salt, pepper and Tabasco to taste. Stir and use as a dip for veggies or a topping for chili.

Lemon Rosemary Chicken: When dealing with chicken there are 2 things I ALWAYS do. 1) Soak chicken breasts or tenders in non fat yogurt for 2 hours. This keeps the chicken from drying out. 2) I mix it all in a large plastic bag to incorporate flavors and make sure I can easily pound it into even pieces. Place 4-6 chicken breasts into a large Ziploc bag with about ½ cup non fat yogurt, 1 lemon (zest it and juice it, then throw the whole thing in! When dealing with citrus marinades, the acids will begin to cook the chicken, so do not leave in overnight), 3 rosemary sprigs from a plant OR 2 tsp rosemary seasoning, 1 tsp sea salt, pepper, 2 bay leaves, 1 tsp oregano, and 1 tsp thyme. Close bag and mix well then allow it to settle for a couple of hours. You can either grill the breasts or broil them in the oven, cooking the meat through. Pair with a salad with light vinaigrette and some green tea for a great tasting immunity boosting meal.

When Enough is Enough….

I must warn you that this particular post is not for the faint of heart….

As I sit here, tears flow freely down my cheeks. I have yet to determine if I am simply sad, or if it is a much deeper hurt than I can put words to. Frustration has left me feeling quite helpless this morning and is urging me to change paths entirely. My decision lies in wait at the turn of my thoughts…

I work in a vain industry. Say what you will about health, but much of this industry revolves around vanity. I am constantly bombarded by those who “want” to lose the weight, but quickly lose nothing but that elusive seductress called motivation. Why does this burn me to my core today?

Today is October 1st. On the 29th of this month, it will be 17 years since my mother passed away from breast cancer, marking the turn at which I live the majority of life without her. Two years ago my dad battled cancer and through aggressive treatment and a strict diet, he is cancer free. My father in law battles it still. Within 2 weeks, 2 of my friends have gone under the knife for a double mastectomy due to breast cancer diagnosis. This is just the tip of the iceberg.

There are children who have never seen the outside of a hospital room. There are girls in Moldova who are grateful everyday they wake that they no longer have to endure the pain and hopelessness of being a slave in the sex trafficking industry. There are millions who will go without food today…again. And yet, we wonder if we should have a piece of bread or not and debate over the validity of going gluten-free just because Dr. Oz said so. My world is shaken today and my soul wants to scream ENOUGH!

The science of weight loss truly is common sense. I am no great thinker, nor do I believe I can come up with the next big thing. It truly is common sense and for those who will follow it, I am just a memory jogger. Eat smaller portions and move more…A LOT MORE for most. I think my approach is so simple it throws most people off. It should be harder right? If it were harder than we would have better excuses as to why we have not yet accomplished our goal. It was never meant to be harder. While we focus on our narrow world of weight loss, people die daily from lack of food.

I do not mean to be the bearer of horrible news here, but I NEED somebody to open their eyes. Find something bigger! It will revolutionize your goals when you actually start working for others. In light of this fact, I though I’d share something with you:

I’m no runner, but I would like to one day fancy myself as one :) So, I have embarked on a journey to make myself a runner. Why? I believe it is the simplest form of fitness and requires very little equipment, meaning habit is all that must be formed. One thing most think is that since I have been in the health and fitness field for so long that this is easy for me. That would be a lie! Running is hard work, whether it’s 1 mile or 20! The more seasoned a runner gets, the more efficient the runs. However, I don’t think you’ll ever catch one saying that it is “easy”. With knee injuries and arthritis being my toppers to each run, it can get overwhelming and seem undoable. So, I think about WHY….

Why I Run

I run for every child that can do nothing but stare at the hospital wall.

I run for every mother who feels in over her head raising her kids.

I run for every soldier who laid his or her life down for my freedom…to run.

I run for those women who are forbidden to do such things.

I run for those who run for their lives.

I run for those whose time has run out.

I run for those who face giants I will never know.

I run for the future generations that will grow up without knowing what it means to persevere.

I run for the elderly who can run no more, but so desperately long to.

I run for those who have lost everything.

I run for those who are a slave to fear.

I run for the child in Africa who wakes every morning to run 3 miles in hopes that today there may be food.

I run for those whose depression keeps them bound.

I run for freedom.

I run for my son, that he may know what it means to finish.

I run for my daughter, that she may know strength.

I run for my husband, that he may know he is my partner in this race.

I run for those whose parents ran out.

I run for those who feel like hope is lost.

I run for the girls across the globe that fear for their lives.

I run for those who think the world would be better off without them.

I run to prove that God can use a life after tragedy.

I run to show others that God is still able to heal.

I run in spite of the pain,  in spite of the aches, in spite of the voices screaming to stop because my GOD has given me the health to run.

And I will not stop until the day He tells me it is over.

Calories, weight, fat, jean size…. It all counts as futile to me in light of what I think about when I run.

My charge to you? Think outside of yourself, and see how far you can actually go.