18 Minute HIIT Workout

Some of you might remember me putting on Facebook one day last week that I would "get some ab exercises in since that's the only part of my body that wasn't sore." Well what prompted that soreness was a super intense class I took the day before. It was basically 40 minutes of HIIT, super intense cardio and strength training with minimal rest. I was dripping sweat, red-faced, and soo tired after that class! It made me realize I was definitely not pushing myself nearly as hard as I could. So I decided to make my own little HIIT workout.

I didn't have alot of time to get a workout out in so I wanted something high intensity that would make me feel like I got a great workout in much less time. Remember my Pee or Get Off the Pot post...not having enough time should never be an excuse! After all, who can't find 18 minutes in their day to get in a super effective workout?

These are the exercises I did in my workout:
Jumping Jacks
Mountain Climber Jump In
Side Lunge Touchdown
Pushup to Frog Squat
Heisman Shuffle
(To do the mountain climber jump in, you do 10 counts of mountain climbers, jump your feet up to where your hands are on the ground and stand up and squeeze your glutes. Each time you bring your knee in on the mountain climber that counts as 1.)

This is how you break it down:
1 Minute- Jumping Jacks
1 Minute- Mountain Climber Jump In
1 Minute- Side Lunge Touchdown
1 Minute- Pushup to Frog Squat
1 Minute- Heisman shuffle
1 Minute- Rest

Repeat 2x

There is NO RESTING in between each exercise! It's going to get hard and it's going to hurt but just push through! You are going for as many reps as possible within each minute!

In my class last week, we did 3 more sets of 5 other exercises in addition to this, so you can imagine how intense it was! These types of workouts are very similar to those you see on the Insanity DVD's. It's all about HIIT, HIIT, HIIT! These types of workouts are the most effective and will get you great results when you pair it with good eating.

So try out this little workout and let me know what you think! Be prepared to SWEAT! :)

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Toned and Tight Tuesday: Pushup to Frog Squat

With yesterday being a holiday, I totally almost forgot today was Toned and Tight Tuesday!! How dare I?!

So today I've got a great exercise that incorporates a little bit of cardio and strength training. It works all the muscles a traditional push up works plus your thighs and even requires a little extra work from your core!

Pushup to Frog Squat:

Start out in a plank position. Make sure your back is flat and your butt is not sticking up in the air.

Do a full push up.

Come back up to plank position.

Then keeping your hands planted on the ground, jump your feet up to the sides of your hands to a squat postition.

Jump your feet back to the starting position (plank position). That's one rep! Aim for 15-20 reps!

You are really going to feel this one in your arms and thighs! Try to jump your feet forward and backward quickly so you get some cardio action in there as well!

Enjoy!! :)

Oh, also, be sure to check back in tomorrow to see what kind of work out I did that had me red-faced and glistening like this!

Don't hate...I know I look a hot mess..literally! :P

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Pee or Get Off the Pot!

Sorry for the slightly crude title...

Being from the south, there is never a shortage of odd, funny, but usually very appropriate sayings! This one is usually a lot more vulgar but we won't go there! :)

So "pee or get off the pot..." what does that mean? Well it could mean..

• say something or don't talk about it anymore
• do something or shut up about it

But this is what Wikipedia says...(beware! if you click the link you will get the REAL saying ;P )
"a common English language colloquial expression, used to imply a person should follow up their stated intentions, with action. It is also used to urge someone to complete a task with a greater degree of efficiency or timeliness than is observed at the time the expression is used. Implicit in the expression is that the person, by failing to act, is preventing others from acting."

(I'm pretty sure I'll be fired soon for googling that at work...oops! :P )

As you can see, this can be used in a variety of context, but seeing how this is a health, fitness, and nutrition blog, I am going to use in the context of, you guessed it, HEALTH, FITNESS, and NUTRITION!

I can't tell you how discouraging it is to hear so many people make so many excuses for not working out, not eating healthy, and in the grand scheme of things, just not taking care of themselves. I TOTALLY understand that when you first get started, it can seem a little overwhelming. Plus, if you try to make too many changes at once, you are basically setting yourself up for failure. But making an excuse DAILY for EVERYTHING is just totally unacceptable.

I've compiled a list of some of the most common excuses I hear when it comes to putting off/not doing exercising and healthy eating.

• I hate exercising.
• Exercising can, at first, seem like something that you may never enjoy. But the truth is, there are SO many ways to make it fun! Some different things I've personally tried are Zumba classes, playing sports, playing video games (Wii, Xbox, etc), and running races. As some of you may know or may have read in the about me section, I used to HATE running when I was younger. But now, I absolutely LOVE it and can't imagine not doing it! Trying out different things and seeing what works for you, your personality, and lifestyle gives you a better chance at suceeding with your workout attempts.

• I can't afford a gym membership.
• I'll let you guys in on a little secret...I've only been to my gym maybe 2 times in the past two months! Yep, 2 times. But you know what? I still get in a workout 4-6 times a week! And you don't need a Bowflex machine or a treadmill to get in a workout at home! I have DVD's I do at home (like Jillian Michaels 30 Day Shred), I run outside, I do online workouts (my favorites come from Melissa Bender's blog), and the majority of the time I make up my own workouts.

• I'm not seeing results.
• STICK WITH IT! If you are actually making changes to your eating and exercising, you WILL see a change. It may not be as soon as you would like for it be but it WILL happen. As they say, "It took more than a day to put on the weight. It will take more than a day to take it off."

• I'm afraid I won't like that food. (healthy food)
• First of all, how will you know if you never try it? Is losing weight and being healthy not worth just TRYING something? If you hate it, don't eat it! There are million other things to try, you are bound to find something! The point is...if you don't TRY it, how will you ever know?

• I have kids and a household to run...I don't have time for exercise.
• I understand. Even though I don't have kids, I really do understand! I'm always telling my sister I don't know how in the heck she finds time to exercise with my niece keeping her so busy and everything else she's got going on...I don't have kids and it seems like I'm always on the run! But there are ways to make it happen! Try these: do a workout at home while the kids are napping, wake up before they do and get in a quick workout, try finding a gym with a daycare center, if your kids are old enough, get them involved in the workout with you, do exercises when commercials come on while you're watching TV, or try switching off watching the kids with your spouse.

• Healthy foods don't taste good.
• Whoa, whoa, whoa...you obviously haven't tried out any of my recipes! Trust me, eating is something I LOVE to do...I'm not going to eat something that doesn't taste good, yet I still eat healthy the majority of the time! There are ways to make healthy foods have great flavor. For example, use spices and seasonings. Or try to cut out fat and calories by finding low fat or light options of your normal foods. Look for alternatives. Instead of satisfying your sweet tooth with ice cream, grab some sweet, fresh cut pineapple or an orange. Healthy food CAN taste good...once again, you just have to give it a chance!

• I can't afford healthy food.
• Healthy food generally cost about the same as those processed, pre-packaged things we buy, if not even cheaper. For example, buying fresh fruit and vegetables is always cheaper than the canned stuff and you get more for your money. You don't have to buy the fancy schmancy, pricey stuff the famous people buy. I'm definitely not famous or a billionaire and I make it happen. :)

• I always end up quitting.
• Start out by setting small, attainable goals. That way when you will get more and more motivated with each small success. As I said before, going at it too hard and too fast when you first start can lead to getting burned out quickly. Changing up your workout routine can help keep boredom at bay that may otherwise cause you to give up on your same old workout. Also, having an exercise buddy or someone you check in to about your workouts could keep you accountable. We don't ever want to let anybody down so you will be more likely to stick with it if you have someone doing it with you or someone who is counting on you to help them keep going.

• I don't know how to exercise.
• If you've ever walked around the mall, then you've exercised, therefore, you know how! Exercise comes in many different shapes and forms. If you want something more intense but you're not sure what to do or how to do it, research exercises (hello, Google), buy a fitness maganize, buy a workout DVD, or a hire a personal trainer. There is SOME sort of exercise for everyone and anyone. Again, try playing sports, take a kick boxing class, attend a Zumba class, walk around the neighborhood...just get MOVING!

So basically, you see none of these excuses are valid for not being able to exercise or eat healthy. There are a hundred more excuses to go along with these but I'm pretty sure I can think of something to counteract those, as well. If you don't believe me, leave them in the comments section! :P

But when it comes to exercise and eating healthy, don't wait, don't contemplate it, don't try to think of an excuse, just TRY! Give a little effort each day and soon you will be moving mountains!

So I think Nike said it best...JUST DO IT! Or for my fellow southerners, when it comes to peeing or getting off the pot, just pee! :)

What is the most common exercise and healthy eating excuse you hear?

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Skinny Cheesecake Singles

Oh Em Gee....Do I have a treat for you guys! These mini cheesecakes, what I call Skinny Cheesecake Singles, are sooo delicious and decadent no one will EVER guess they are greatly reduced in fat and calories!

This recipe comes from one of my favorite "skinny" websites, Skinny Taste. This site has TONS of great recipes! I would definitely recommend this site to anyone in need of more healthy meal ideas.

Ok...I can't wait any longer...let's get to the recipe!

Skinny Cheesecake Singles (original recipe here..her pictures are better too ;P)

• 12 reduced fat vanilla wafers
• 8 oz 1/3 less fat cream cheese, softened
• 1/4 cup sugar
• 1 tsp vanilla extract
• 6 oz fat-free vanilla Greek yogurt (I didn't have the vanilla flavored Greek yogurt so I just used my plain Chobani yogurt and added a little extra vanilla extract)
• 2 large egg whites
• 1 tbsp all purpose flour

1. Preheat your oven to 350.
2. Line your muffin tin with liners and place a vanilla wafer in the bottom of each liner.
3. Beat together cream cheese, sugar and vanilla using an electric mixer until smooth.
4. Gradually beat in the Greek yogurt, 2 egg whites, and flour.
5. Spoon the mixture into the liners filling them halfway.
6. Place them in the oven to bake for about 20 minutes until the center is almost set.
7. Let the cheesecakes cool down and then place them in the refrigerator to chill for at least 1 hour.

In Gina's recipe, she topped them with fresh strawberries and blueberries. I did not have either of those on hand so I just ate these babies just as I have them pictured here! You could definitely top these with any combination of fresh fruit, almonds, whipped cream, mini chocolate chips...anything really!

The skinny: Each single cheesecake has 98 calories, 4.3 grams of fat, and 3.6 grams of protein.

The only complaint I have about these is that the vanilla wafer tends to get a little soggy. Next time isntead of the vanilla wafers, I might try buying a premade reduced-fat graham cracker crust, breaking it up, and pressing it into the bottom of each liner. But really this is a minor thing! The actual cheesecake itself is so great, you probably won't even notice the wafer! :) Pin It Now!

The Fitness World is a Pleasant Place...

Since I have become an active part of the fitness world, I have been pleasantly surprised with how nice, generous, and helpful everyone has been. It's like this tight-knit community of people just wanting to see other people succeed. Who wouldn't want to be apart of something like that?

You all know about my cousin, Stewart, and how he has been sort of a mentor to me in getting me started on this new path for myself. He shared so many great tips and lots of advice to make me a better trainer and I am so grateful that he was willing to share some of his "secrets." His support means the world to me!

When I started applying for jobs in local gyms, Brian and some of the other trainers at Anytime Fitness in Forney immediately started giving me advice. I literally wasn't there even 5 minutes and they were already giving me advice, study tips, and telling me what to really focus on when preparing for my exam. They were also truly interested in my story and how I came to the decision to make this big career change. They gave me lots of inspiration and hope that I can truly make it in this field and be successful.

I met another person today that was also willing to bend over backwards for me to make sure I become the best trainer possible. Ben is a personal trainer who has really made a name for himself in the Dallas area. He generously offered to allow me to shadow him while training clients and said he would also line up some other trainers for me to shadow so I can see lots of different training styles. He offered to help me in any way possible to make sure I succeed in this industry.

The generosity and genuine interest of complete strangers wanting to make sure I succeed is something that is so new to me yet something I welcome with open arms! Although I have the best immediate supervisor in my current job who is always willing to help me and make me a better therapist, I think if I would have felt that my upper supervisors and leaders were as willing to help me, back me up, and took a true interest in making me better as all these strangers have done, I probably would not have searched for another career path. But I feel that everything happens for a reason and God sometimes seems to have plans for us that we didn't have for ourselves. Each day I am becoming more and more convinced that I am making the right decision and that this is the path I'm supposed to be on.

So I am so excited to continue cruising on through "pleasantville!" Next stop, Certification City! :)
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Quinoa with Black Beans and Mexicorn

I can already hear it...you're saying what the heck is Quinoa?! Quinoa (pronounced keen-wah) is an excellent alternate side dish to your traditional grains, such as rice, that not many people are familiar with. It is high in fiber and protein and is a complex carb, meaning it takes longer to break down and will not cause as much of an insulin spike. It has numerous other health benefits that you can read about here.

The preparation of this grain is similiar to that of rice, therefore, there are many different ways you can change it up and make it delicious. I've done a slightly spicy, "south of the border" style here but you can modify as you please!

Quinoa with Black Beans and Mexicorn

• 3/4 cup quinoa
• 1 1/2 cups of 99% fat free chicken or vegetable stock, can use water if the others are unavailable
• 1 small onion, chopped
• 2 garlic cloves, peeled and chopped
• 1 tsp olive oil (or oil of choice)
• 1/2 can Mexicorn
• 1/2 can reduced sodium black beans
• 3/4 tsp ground cumin
• 1/4 tsp cayenne pepper

1. Heat the oil in a sauce pan over medium heat. Add onions and garlic to the pan and saute until lightly browned.
2. Add quinoa and stock/water to the sauce pan.
3. Add all of your seasonings and stir well.
4. Bring to a boil then cover and reduce heat to a simmer. Simmer for 20 minutes
5. Stir in corn and black beans and continue to simmer for approximately 5 minutes, or until heated through and all liquid is cooked out.

The skinny: One cup of cooked quinoa has approximately 225 calories, 4 grams of fat, 8 grams of protein, and 5 grams of fiber!

This would be delicious along-side my Southwestern Stuffed Bell Peppers or your favorite spicy dish! :)

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Let the studying begin...

I just realized I never posted about my study materials coming in this past Saturday!

I got so excited when I saw the Fed Ex man pull up and come walking up to my house with this box!

Once again, probably way too excited, but this means I am yet ANOTHER step closer to becoming certified! Yipeeee!! :)

Note: All packages received by Trainer in Training go through an extensive security check. This our bomb sniffer-outer!

I ripped into the box and couldn't wait to pull out everything inside! Sadly, there was only two things in the box along with a piece of paper. ::Insert "kid on Christmas opening a present and expecting a Power Rangers action figure only to find underwear" dissapointed face here:: (Wow I just showed my age with that one...Power Rangers..really??)


Moving on...

The box held a NASM backpack (that I wasn't expecting that DID turn out to be a nice suprise) and the book that holds all the information a personal trainer needs to know. I, for some reason, expected alot more stuff (especially for the price I paid!) but that's all there was. I did find out the "other things" I was expecting to arrive are actually online materials, which the piece of paper that was included in my box gave me details on.

So of course I couldn't wait and immediately flung the book open...

What the...?!? Talk about college nightmare flashbacks...I'm not sure what I was expecting. Maybe more pictures? (like this is a children's book or something..come on...) Maybe something not so complex? How naive of me! The human body is one of the most complex things on this planet and the things it is capable of doing are amazing!

Even though I considered myself to be pretty health and fitness savvy, It's already very evident I have SO many things to learn! I can't wait to really get into the studying groove and get this process on the road! :)
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Toned and Tight Tuesday: Squat with Side Kick

I feel like I've been really trying to focus on my lower half here lately just because it doesn't seem to be changing as quickly as my upper half. (Don't you hate that?!)
So I've started incorporating exercises to really work my hamstrings, quads, calves, outter thighs, inner thighs and butt. Luckily, this exercise hits the majority of those muscles, plus it gets in some core work as well!

Squat with Side Kick

Start in a squat position. You should have a 90 degree angle at your knees, thighs parallel to the floor, back straight, knees behind your toes, and arms up like you are about to fight! Your weight should be in your heels. (You will notice how my toes are slightly lifted off the ground just to make sure all my weight is shifted back in my heels.)

You will then push up out of the squat onto one leg and raise your right leg out to the side like you are a dog about to do your business on a hydrant. ;) (Hey, it was the best analogy I could think of!)
You will hold your leg in the bent position for just a second to catch your balance.

Then extend your leg out to the right into a full kick.

Bring your leg back down and squat down back into the starting position. That is one rep. Aim for 15-20 reps.

You are definitely going to feel this one in your quads, hamstrings, and outter thighs. You know those "saddle bags" that us women tend to sometimes get as we get older? This is the perfect exercise to really work those muscles on the outter thighs and butt to keep those saddle bags away!

This isn't about doing it really fast or super hard. It's about controlling your movement and maintaing good form. Balancing yourself when you come up onto one leg will help engage your core.

So get to it and save the saddle bags for the horse! :)
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Breakfast Banana Split

I want you to picture yourself with one of those fancy, glass parfait bowls holding a ripe banana, with mounds of vanilla ice cream, drizzled with an array of sauces and nuts, and the perfect little cherry placed right on top...

Mmmm...Yummmm.....

Well, that sounds REALLY good but sadly, that's not what this is. :( HOWEVER, the recipe I have for you today just might be the next best thing to a traditional banana split!

In an attempt to spice up my breakfast options, I decided to try out this Breakfast Banana Split I see Bess, at Bess Be Fit, eating almost daily.

I promise there is a banana under there!

See! I told you there was! :)

Breakfast Banana Split

• 1 medium ripe banana, peeled
• 1/2 -3/4 cup Non-fat Greek yogurt (I used Chobani)
• Honey (I used about 1/2 -1 tsp)
• Fruit of your choice (I used about 1/2 cup of strawberries and 1/4 cup grapes)

1. Take your banana and slice is down the middle lengthwise like you would for a regular banana split.
2. Pile on your Greek yogurt.
3. Drizzle honey over the yogurt and banana.
4. Add your choice of fruit.

Voila! That's it! It's so simple and so delicious! Plus you are getting lots of protein with the Greek yogurt that is sure to hold you over till lunch time!

The Skinny: The "base" of this banana split (the banana, Greek yogurt, and honey) comes to a total of about 200 calories and .5 grams of fat! The fruit you decide to put on top will determine additional calories. Pin It Now!

Sunday Shopping List

I generally like to do my grocery shopping for the week on Sunday. Sometimes I get it done on Sunday, sometimes on Mondays, sometimes not even till Tuesdays. It generally just depends on how busy of a weekend I have but this week I'm getting it done today!

I thought showing everyone what my shopping lists look like may help get your brains churning for different recipes or healthy eating ideas.

I went to the Sunflower Farmers Market this morning at the suggestion of a good friend, fellow Speech Therapist and fellow lover of living a healthy lifestyle, Ashley.

These are the things I purchased at Sunflower:
Apples
Oranges
Grapes
Kiwis
Cantaloupe
Strawberries
Baby Carrots
Tomatillos
Quinoa
Steel Cut Oats

I will be making a trip to Wal-Mart shortly and this is what I'll be purchasing there:
Broccoli
Asparagus
Fresh Corn on the Cob
Lettuce
Cherry Tomatoes
Jalapenos
Avocados
Onions
Edamame
Greek Yogurt
Fat Free Cottage Cheese
1% milk
Jell-O Temptations
Eggs
Tuna packets
Whole Grain Pasta
Whole Wheat Tortillas
100% Whole Grain Bread
Lean Ground Beef

I'm sure there will be a couple more items I will think of once I get there but these are my basic needs! Going to the grocery store with some sort of a plan will help keep you on track and not allow you to get distracted by the cookie or chip aisle!

Hopefully these things will give you some sort of inspiration to make some healthy meals and snacks this week! :)









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The Diet Food Hype

I did it. I'm embarrassed. I'm upset with myself...

I fell into the diet food trap.

I was always the one who sat and watched people eat 100 calorie snack packs, them thinking they were actually making a better choice because they are "only 100 calories," meanwhile they were eating 3 and 4 packs at a time. Or taking the Laughing Cow cheese triangles and eating almost the whole wheel because "they're only 35 calories each." I pitied these people and wished they would realize that they weren't doing themselves any favors by abusing diet foods.

Now I didn't start eating multiple packs of 100 calorie snacks or whole cheese wheels, but I did start replacing whole foods, such as vegetables and fruit, with "skinny, healthy" yet highly processed foods.

I want to partly blame this on my decision to start couponing again. One of the major concerns of healthy eaters who use coupons, is that there aren't many coupons for healthy foods. Most of the coupons are for processed, frozen, or canned items. You will almost never see a coupon for vegetables, fruits, or meats. But once I started couponing again, I noticed some great deals on things like Special K bars, Skinny Cow candy, etc. So I decided to give these items a try. I thought some of these things might help with cravings for fattier, higher calorie choices. This theory could work, if done the right way. Unfortunately, I didn't do it the right way.

For example, instead of some of my healthier breakfasts options, like fresh pineapple with Greek yogurt or half a grapefruit and a slice of toast, I started to just grab one of those "healthy" meal replacement bars and totally forgot about "whole foods." At first I felt pretty satisfied and didn't notice any difference in myself or how I felt. But after doing this for about 2 weeks, I started noticing that I didn't have near as much energy and my progress, physically, slowed down if not, came to a halt.

Anyone who has experienced a time of no progress or extremely slow progress when you are seemingly doing everything right, knows how frustrating this is. I was determined to figure out the problem so I really started evaluating what I was eating and what I've been doing differently. Then it hit me like a two ton brick...these sneaky little, "skinny" foods are hindering my progress!

As I said, I am embarrassed and can't believe that I let this happen to myself. I pitied all of those people who thought they were being healthy by eating those processed, diet snacks and yet, I was just like them! I can blame it on couponing, I can blame it on PMS, I can blame it on whoever and whatever I want to but in the end, the foods that I choose to put in my mouth and body are strictly my decisions and no one elses.

So I've made a promise to myself. I'm starting TODAY, not tomorrow, not Monday, not when it's convenient for me but TODAY. I'm getting rid of those foods and getting back to the healthy foods and eating that has helped me lose 24 pounds. I may eventually add these foods into my diet again, when I realize how to use them properly and not abuse them. It's all about moderation but I had no moderation. It was lots of junk and very little whole foods. That's not moderation. These snacks can be used in an effective way if you are using them sparingly, but when you start to replace natural, whole foods with this processed junk, you are bound to stop or even reverse your progress.

So I challenge you to do three things:

• Write down what you eat for a couple of days and evaluate it. Are the majority of your foods whole or processed? Is it junk or healthy eating gold? Sometimes we grab things to eat and don't think about what's in it, what it's doing to us, etc. You can't change your eating habits if you aren't fully aware of what your putting into your body.
• Take a look in your pantry and fridge. Are most of your food items in cans or boxes or are they fresh items such as lean meats, vegetables and fruits? If you're like me, if the bad stuff is available for you, you will more than likely eat that. Don't make yourself have to choose, just don't keep the bad stuff around.
• Make a change. Take those "healthy" items or anything you think might delay your progress and throw it away. Make a grocery list and go and stock your pantry and fridge with items you know you will be proud of yourself for eating.

As I said, I'm starting TODAY! Most people like to say "Oh I'll do it tomorrow" and then end up never getting around to it. So I encourage you to take charge and start today...after all, there's no time like the present! :) Pin It Now!

Skinny Pita Pizza

I LOVE pizza! Ok, who doesn't love pizza?! But when I started on my healthy eating journey, I thought pizza was one of those things I was just going to have to learn to live without. I mean, it's greasy, filled with tons of fat, tons of calories, and tons of carbs...there's no way it can be healthy, right?!

WRONG!! Well, wrong if you make it my way! ;)

One day while I was at the grocery store, I spotted this packet of pita bread by the deli counter.

Just look at all those wonderful words on there! Flax, whole wheat, omega-3, reduced carb, reduced fat, high protein, and best of all GREAT TASTE! That is a healthy eater's dream! I knew I had to take these home and figure out what to do with them!

One night while trying to figure out something quick to whip up, I saw spaghetti sauce sitting in my cabinet and immediately knew I had to try to make a pizza with the pita bread!

I expected it to be maybe just okay...

I was wrong...

This little baby was delicious! It was like having a personal, thin crust pizza! And even though all the ingredients I used were healthier versions of the originals, it definitely could have passed for a full fat, carb dense, calorie heavy pizza...minus the grease! ;)



Skinny Pita Pizza

• 1 pita bread ( I used Joseph's...you already know why! :))
• 1/2 cup light spaghetti/pizza sauce (I used Light No sugar Added Tomato & Basil Ragu)
• 1/3 cup fat-free mozzarella
• Turkey pepperonis

1.  Preheat oven to 400F.
2. Spray your baking sheet with some cooking spray so the pizza doesn't stick.
3. Evenly spread your sauce over the whole pita. No need to leave much room for a crust.
4. Sprinkle the mozzarella cheese evenly over the sauce.
5. Add your toppings of choice. I used about 8 turkey pepperonis and a few sliced jalapenos.
6. Place in the oven and let it cook until the cheese is melted and slightly golden, around 7-10 minutes.

Dive in and enjoy! You can thank me later! ;)

The skinny: This personal pizza only has around 160 calories and 3 grams of fat! (Your calculations may differ depending on which toppings you use.)

 Another great thing about this pizza is that this little guy is surprisingly filling! I ate the whole pizza and two of my Chocolate Chip Energy Bites for dinner the other night and was very full!

So give this a whirl and let me know how you like it! :)



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Exciting News: One Step Closer to Becoming a Personal Trainer

I am so thrilled and probably wayyy too excited about the fact that I just ordered all of my study materials for the test to get my certification as a personal trainer!! Woooo hoooo!!

When I began this journey, I had no clue where or how to get started to obtain my certification. So I contacted the person I knew would have the most knowledge about all this stuff, my cousin, Stewart! He is a personal trainer and has been in the "biz" since graduating from high school. Although I know his love for working out and body building started way before that. I know this because I can vividly remember sitting at my grandmother's kitchen table with him and him asking our grandmother to serve him up some spinach because he wanted to have muscles just like Popeye! ::insert picture of this little 10 year old boy flexing here:: :P

This is my lean, mean, Popeye envying cousin! :)

He first told me about a couple of different programs through which I could get my certification. He suggested either NASM or ACSM, as they are both well-known and respected companies. I decided to go with NASM. So I've ordered my materials and CAN NOT WAIT for them to get here! Now, the countdown is on for me to take my test! I have 180 days from the day I purchase the exam (which came with the study package I bought) to take it! And since I never really liked to study, I would appreciate lots of prayers to help me do this! :) But since this is actually something I'm enthusiastic about and interested in, I'm hoping it will be alot easier!

In addition to the info on getting my certification, Stewart gave me lots of wonderful advice, great tips, and inside information about being a personal trainer! So, thank you sooo much, Stewart! Your information, abundance of knowledge and support have helped me in so many ways! :)

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Toned and Tight Tuesday: The Sprinter

It's almost summer time guys! You know what that means...bikinis, bikinis, bikinis! Now we all know that just doing ab exercises alone will not give you fantastic abs, as discussed in this post. However, they are necessary if you want to get some definition in your midsection! So I've got a great exercise that will work your whole core to get you beach ready!

 

The Sprinter:

Start by lying on the ground on your back. Raise your legs about 3-4 inches off the ground and pull your head and shoulders slightly off the ground. Arms by your sides.

Now crunch up, bringing your left knee to your chest. Bring your right elbow up to your knee as if you are pumping your arms, as a sprinter would do. The left elbow should stay bent at your side.

Roll back down to the starting position, not letting your feet or shoulders touch the ground.

Do the same thing but alternate your arm and your leg. This time bring your right knee in and your left arm up. Right leg stays straight and off the ground, left arm stays bent at your side.

Continue to alternate sides. To the right and then to the left counts as one rep. Aim for 15-20 reps.

Add this exercise into your daily workout, keep eating right, and stay focused and you will be ready for summer in no time! :)

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Chocolate Chip Energy Bites

I don't know about you guys, but as soon as I get home from work, I'm ready for a snack! I'm usually craving something sweet, which could be dangerous and result in me completely ruining my healthy eating for the day if I decide to go for a candy bar or some sugar and fat filled sweet treat. Luckily, these wonderful little bites satisfy my sweet tooth without putting a damper on my healthy day! Plus, they are great little energy boosters to help me get through my afternoon workout.

Chocolate Chip Energy Bites (makes 16-20 balls)

• 1 cup whole grain instant oats
• 1/2 cup shredded coconut
• 1/4 cup peanut butter (I used PB2 to cut down on fat and calories)
• 1/4 cup honey
• 2 tbsp mini chocolate chips
• 1 tsp vanilla extract

Mix together all ingredients. Place in refrigerator for about 30 minutes to let chill. Roll into tablespoon size balls. Enjoy!

The skinny: Each bite has approximately 50 calories and 1.5 g of fat. If you use full fat or even reduced-fat peanut butter, your calculations will be different. PB2 is extremely low in calories in fat compared to the regular peanut butter.

Be sure to store these in an air tight container in the refrigerator. They will keep for about a week!

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Southwestern Stuffed Bell Peppers

Stuffed bell peppers were one of my favorite foods growing up as a child! Every year for my birthday my mom would let me pick whatever I wanted for my birthday dinner and this was always what I picked! By switching a few ingredients for some healthier options and adding spices in to fit my personal taste preference, I've come up with these Southwestern Stuffed Bell Peppers for a dish that packs alot of flavor (and heat!) and leaves you feeling full but not guilty!

Southwestern Stuffed Bell Peppers (makes approx. 6 servings)

• 1 pound lean ground beef (I use 93/7...ground turkey would also be a good option)
• 1 medium onion, diced
• 1 8 oz can no salt added tomato sauce
• 1 cup corn kernels (I used frozen)
• 2 tsp ground cumin
• 1 tsp dried oregano
• 1 tbsp chili powder
• 1/2 tsp cayenne pepper
• 1/2 tsp ground black pepper
• 1 tsp salt
• 1 tbsp low sodium Worcestershire sauce
• 3 cloves garlic, minced
• 1 15 oz can reduced sodium pinto beans
• 6 large bell peppers
• Approx. 1/2 cup shredded cheese of choice (I used fat free Cheddar Cheese)

1. Preheat oven to 375 degrees F.
2. Brown onion and ground beef in a large skillet over medium heat until browned. Drain off excess grease.
3. Add garlic and let cook for 2-3 minutes.
4. Add in the tomato sauce, corn, cumin, oregano, chili powder, cayenne pepper, black pepper, salt, Worcestershire sauce, and pinto beans.
5. Reduce heat and let simmer for 8-10 minutes.
6. Meanwhile prep the peppers by cutting off the tops and removing the seeds and membranes.
7. Fill the peppers with the meat mixture and place in a baking dish.
8. Top each pepper with approximately 1 tbsp of cheese.
9. Place in the oven to bake for about 35 minutes or until the peppers are tender and the cheese is golden brown.

I've served these with some brown rice and steamed broccoli to get in some complex carbs and even more veggies!

The skinny:
Each stuffed pepper has about 240 calories and 6 grams of fat! Not too bad for a huge pepper stuffed with filling veggies and meat!

Stuffed peppers are so versatile! You can change up the ingredients any way you want and make it  your own! With the amount of spice and heat I've loaded in here, these definitely aren't for the faint of heart! Give 'em a try and let me know what you think! :)

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Preparing for the Big Day

No, I'm not talking about your wedding day kinda big day. Although that is HUGE and can be one of the greatest days of your life!

Sorry, I had to do it! : P I'm still in awe of how perfect my wedding day was! Love you, Omar! :)

I am talking about preparing for RACE DAY! It can be a nerve racking, anxiety ridden, wonderful, emotional, experience preparing for your first race, a new race distance or EVERY race! I tend to get jitters before every race but preparing properly the day before can make a huge difference in your performance, how you feel before the race, and how you feel afterwards.

So here are some of my best tips to feeling great, feeling prepared, and performing your best on race day!

Hydrate, Hydrate, Hydrate!

Hydration is always an important factor when partaking in any sort of athletic activity, so it is obviously not different for running. For longer distances, hydration should start at least one whole day before the race, if not two. Make sure to drink TONS of water the day before and stay away from soda, coffee, and alcohol, all of which tend to have dehydrating effects.
And if you read my post about my first half marathon, then you already know why properly hydrating DURING your race is extremely important.

Don't try anything new
Make sure the way you are training, is the way you will do things when running your race.
-Don't try a new food on race morning that you haven't tried eating before a training run. You never know how it may make you feel, if it will make you sick, give you cramps, etc.
-Wear the same clothes and shoes you will wear for the race. You may think wearing new shoes or clothes on race day will get you even more pumped up but it could result in chaffing or blisters.
-Sometimes they offer a sports drink and water at the water stations placed along the race route. If you haven't trained with one or the other, stay away from it.
-Same goes for food along the race path. Some will offer food or energy gels or things of that sort. I was tempted to try some gel energy packets they were giving out at the last race but ended up deciding not to since I had never tried that before.

Load up on carbs the night before (for longer distances)
This isn't as important if you are running a shorter race, such as a 5k. But for longer distances, you will want to be sure you eat some carbs so you will have plenty of energy to get your through the race. Don't go crazy and stuff yourself to the brim thinking the more carbs you eat the more energy you will have. You know what they say, carb overloading could lead to carb UNloading, and just possibly in the middle of your race :P Eat a normal portion size that you would regularly eat.

Trim your toenails!
I ended up learning this one the hard way. I read this tip on the Internet and even trimmed my nails the night before, however, I obviously didn't trim them enough. Two of my toenails came partly unattached from my toe after my half marathon :\ Gross, I know! But if you think about it, your toes are banging into the front of your shoes for at least a couple of hours so some damage is bound to happen if you don't take the proper precautions!

Have everything ready the night before
Make sure to have the clothes and shoes laid out that you will be wearing for the race. Have your iPod, headphones, armband, etc. all laid out with your keys so you will be sure not to forget any of it. If you picked up your race packet early, go ahead and pin your bib on your shirt. Have your breakfast prepared and waiting for you so you can eat it as soon as you wake up and have plenty of time to digest it before the race.

Get to the race site early
Some races are so huge that you could easily get stuck in traffic or not be able to find a parking place and have to walk a long ways, causing you to be late for the race. Get there early, I suggest at least 45 minutes early, so you won't have to worry about missing the race you've been preparing for. If you are picking your packet up on race morning, I would suggest getting there at least an hour early. This will give you time to go pick up your packet, pin your bib on, get your timing chip attached, return the rest of the items in your packet to your car and get back to the starting line.

Stretch
This is a no-brainer but make sure you stretch really good before you start your race. This goes along with getting there early. If you happen to show up late, the last thing on your mind will probably be stretching. No stretching could lead to injuries. So get there early and get some good stretches in!

Don't start off too fast
The excitement of the gun going off and the crowd of people rushing from the starting line can easily have you going way faster than you ever ran while training. This will obviously lead to you tiring out more quickly and could result in a miserable race. Ignore the speedsters around you and focus on your race pace or even slightly slower than your planned pace. After the sprinters take off and the walkers fall back, you'll find your pace.


I'm sure everyone has their own regiment when it comes to preparing for this kind of "big day!"
What are some of your tips for preparing for race day?!

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Toned and Tight Tuesday: Bridge Lift with Leg Lift

Last Tuesday, I talked about how much I like compound exercises (and if you tried out last weeks exercise you probably know why!) So today I have another compound exercise that works your glutes, inner thighs, outer thighs...basically your complete lower half, and your core!

Bridge Lift with Leg Lift:

Start by laying on your back with your knees pulled in so your feet are flat on the floor.

Lift your hips up pushing them toward the ceiling as high as possible, tightening your glutes.

Lift one leg (in this case your left) about 3-4 inches off the ground...just a little lower than I have it here. (Lexi had to make her debut)

Bring your leg up until it is perpendicular with the ground or as high as possible, keeping your hips pushed high.

Drop your hips and touch your lower back to the ground, keeping your leg up and extended.

Push your hips back up to the ceiling with your leg extended.

Lower your leg back to the starting position.

That is one rep.

So essentially, you are pushing your hips up, raising your leg all the way, dropping your hips, pressing your hips back up, and lowering your leg. Continue this for at least 10 reps without letting your left leg touch the ground. Switch legs and repeat for at least 10 more reps.

You will immediately start to feel this one in your stabilizing leg. In the inner part of your thighs, outter part, your core, EVERYWHERE! This is a great, challenging move! It can seem kind of complicated but once you get the hang of it, it flows easily.

I know it can be kinda difficult to follow with just pictures so please don't hesitate to leave me a comment or e-mail me with any questions you may have. I would eventually like to do videos of the exercises but we have to start somewhere right. :) Thank you for your support!!

So try it and let me know how it goes! :)

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Fast, Filling Lunch

With such an eventful weekend, I really had no time to do any grocery shopping or buy things for lunch for this next week, as I usually do on Sundays. So I decided that I would just grab some lunch somewhere on Monday. This can be a dangerous thing if you do not plan ahead. You may go to a drive-thru with every intention of getting the healthiest choice they offer, but when you pull up and see all those enticing things on the menu, it can be difficult to get excited about something healthy.

So I started my planning at home and decided I would get a Southwest Grilled Chicken salad from Jack in the Box. It is one of my very favorite salads and is so filling! I say I started my planning at the house because I know the dressing that comes with the salad has around 20 something grams of fat...what's the point in getting a salad if you are going to drown it in all that fat?! No, thank you! So I took some Fat Free Italian dressing from home and planned to use that instead. I also carried my usual apple and water.

The salad comes with lettuce, roasted corn, black beans, tomatoes, onion, cheese (which I take off), and chicken. It is so delicious!

A few of the ladies I eat lunch with get this salad regularly as well and just the other day were talking about how it seems as if you can eat and eat on this salad and it just never seems to get any smaller! I usually get tired of chewing before I actually finish it...so needless to say it's a huge, filling lunch option!

I know most of the time ALL fast food can have it's down side, whether it be a salad, burger, quesadilla etc But when you're in a crunch and it comes to ordering a Sourdough Jack or this salad, I'm pretty sure this is a WAY healthier option and something I can feel good about!

What are some of your healthy lunch options when you haven't had time to pack a lunch or go grocery shopping?

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Half Marathon...CHECK!

Yayy! I officially completed my first (and definitely not my last) half marathon yesterday! It was quite an experience but overall I was happy with how everything turned out.

I did not set my goals too high for this race because I knew I hadn't trained like I should have. Plus, it was my first one so who really knows what to expect! Not to mention, my sister and running partner, Lacey, was diagnosed with bronchitis just a week before the race! She's a trooper for still getting out there and doing as well as we did! Thanks for sticking by me, sis! :)

(I've had some people ask me about the shirts we have on. I make and sell these shirts. Here is a direct link to my shop on Etsy where you can find these tanks and some other things!)

Here we are before the race waiting in the never ending line for the bathroom, or shall I say the port-a-johns! We actually ended up starting the race about 5 minutes after the gun because of this long line. But it turns out we actually kinda preferred it that way...we didn't have to fight through the crowd of people or weave through the walkers.

It was pretty humid throughout the whole race. Luckily, the majority of the race was on a trail that, at some points, went through a wooded area, so we did at least have some shade from time to time.

Around mile 4, my knees started hurting but I definitely wasn't stopping. Other than that, I actually felt really good. At this time we started talking about how far we wanted to try to go before we had to walk. My sister, having been sick for the last week and a half and not being able to train like she wanted, was hoping to make it to mile 6. I told her I was shooting for 8 but we would just have to see!

We actually ended up running 9 miles before walking! We both think we could have actually gone longer had we been hydrating properly, which was an unintentional, unfortunate event. We got water around mile 4 and kept on trucking. We got to the next water station, around mile 6.5 or so, and decided to pass it up thinking that the turn around point was just right past this station and we would just get water on the way back.

Around mile 7, there were some of the most encouraging, spirit lifting signs put out along the side of the trail. Ones that had some bible verses about finding strength and power in God and others that said things like, "Keep running...don't give up!" Those signs could not have been placed at a better point in the race! I looked over at Lacey and said, "Ugh I can't read any more of those signs or I'm going to get choked up," only to see that she too was getting emotional. You see some of the greatest and most encouraging things while participating in a race. A man and woman out supporting the runners went and bought huge bottles of water and was offering a sip to those passing by because they knew they had run out of water at one of the most crucial spots in the race. We also passed a man a couple of times who only had one leg on a bike with hand pedals and it made me feel so grateful to have two legs and to be able to run be out there running and doing something great for myself and my body. You just never know where or when you will find inspiration or how God will show his generosity through other people or how He will show you different things to make you feel grateful, humble, and empowered.

Sorry to get sentimental on you but I just felt I had to share those things...they were such a great part of the race!

Back to the race...

So it turns out, we went another 1-1.5 miles before making it back to that water station and to top it off...THEY WERE OUT OF WATER! How in the heck do you run out of water in the dead middle of a 13 mile race, in this humid, Texas weather?! So, we decided to just keep on running. After talking it over, we decided to run until around the 9 mile point, not wanting to break our stride for at least a little longer. We decided to stop there because we knew it could get dangerous having gone so far without water. We were an hour and 45 minutes in at this point...not bad at all! So we walked for a bit, ran another .6 of a mile or so and then decided to take it easy until we found some water so we wouldn't overdo it.

Us around mile 10...still feeling pretty good!

If I had one major piece of advice to give to someone about running a half marathon, it would be to not stop running until you absolutely can not go anymore! Your legs tighten up so bad and when you start running again, it feels like you have two heavy weights strapped to the bottom of your shoes!

Around mile 10.5 we FINALLY got water! I guess another huge piece of advice would be to get water at EVERY opportunity because you never know what may happen. In previous races (although I've never done a half marathon before), I never drank water while running because I thought it would weigh me down or slosh around in my tummy and make me feel bad. But actually, I found that every time I took a sip of water, it seemed like it gave me a little more energy to keep going!

So we alternated walking and running for the rest of the race. Each time we stopped to walk, our legs tightened up even more. Around mile 12, my calves were in knots! Surprisingly, my legs always felt better when I was running...as soon as I stopped to walk, the pain set in big time!

We ran the last .5 or so of the race and crossed the finish line with a gun time of 2 hours and 53 minutes, but our actual time was around 2 hours and 48 minutes! I couldn't be more proud of our time considering ALL circumstances and obstacles! I truly feel we could have ran the whole thing had we been hydrating properly...oh well, you live and you learn! :)

Upon crossing the finish line, we got this nice little piece of jewelry placed around our necks! :) I can't tell you how great of a feeling you get when you cross that finish line! It's unlike any other feeling!

We chugged down bottle after bottle of water, got some snacks to munch on, and had our picture taken with our medals after the race.

After leaving the race, I stopped and got some coconut water. Coconut water is one of the best things you can drink to get yourself rehydrated! I immediately started to feel better after the first few sips.

Running a half marathon is challenging and leaves you feeling completely drained but I would do it all over again in a heart beat...which I fully intend on doing soon! :)

Red faced and drained...officially a half marathoner! Woo Hoo!! :)

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