Toned and Tight Tuesday: Abs Snails

If you haven't noticed from all the ab exercises I've given you, like the Side Plank with Twist or Point and Shoot Abs, I kinda have an obsession with them! Now we all know that just doing tons of abs exercises won't give you a washboard stomach, but it can definitely help you in building a strong core and building muscle(which in turn burns more body fat ;))   I still think it's fun to try lots of different ab exercises and have lots of interesting ones in my exercise arsenal, since most people have trouble thinking outside the box when it comes to working on your 6 pack.  So today, I've got yet another great exercise to really work your core! You will probably notice as you try this one out, it works out more than just your core :)

Ab Snails

[source]

Start by sitting on the floor with your legs together out in front of you, your arms by your side with your fingers pointing back. 

Keep your knees and elbows straight as you push your hips up off the floor.

From here, reverse the movement and bring your hips back down between your arms, keeping your butt off the floor, until you feel a "crunch" in your abs. 

You may then lower your butt to the sitting position you started in.

That is one rep.

Go for 10-12 reps!

For an extra challenge, try keeping your butt off the floor the entire time!

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Say It Do It: August

I swear it seems like I post my goals for one month and two days later the next month is already here! Obviously, that's not the case but time is just going WAY too fast!

So let's start by taking a look at my goals for last month and see how I did!

July goals:

1. Try as many new exercises as possible.

This one is fairly easy for me as I am constantly searching for my new exercises for myself and clients to keep things exciting. CHECK!

2. Become more comfortable with people at the gym

I think I might be improving on this one. Although I still have that issue with me not wanting to bother people...I guess it's just my personality. But at least people are starting to get to know me and I'm starting to get to know them :)

3. Continue to go hard on the weights.

Check on this one as well. The way I've seen my body change is crazy! I even mentioned how I should probably back on the shoulder exercises since I'm starting to look like a no-neck body builder.

4. Don't let people's comments or ignorance get to me.

This is one I struggle with...and not because I care what people think. I just treat everyone with respect and respect their decisions/goals/wants etc. I just expect the same but that is not always the case. Still a work in progress.

5. Continue to find more ways to eat vegetables.

I don't think I've found any new ways to eat vegetables...maybe I'll continue this one on to next month.

6. Sign up for a half marathon.

I haven't signed up yet but I definitely have my races planned out for the next few months! I'm so excited to get back out there!

7. Find some new ways to add some intense cardio to my workouts.

I've discovered two machines at the gym that I have somewhat of a love/hate relationship with. The Stair Master and Versaclimber. I love how I feel after I get off the Stair Master...I just know I've done something great for my butt and legs! :P And since my heart rate is up and I'm usually breathing pretty hard, I know I got some great cardio in as well! If you don't know what a Versaclimber is or have never been on one, look it up and find one to try out! It is super intense! You move your arms and legs vertically at the sign time as if you were climbing (hence versaCLIMBER) It's pretty cool...it gives you landmarks to climb like Mt. Everest or the Eiffel Tower. The first time I was on there for about 2 minutes and when I got off my legs were like Jell-o!


And now for some August goals:

1. Start a training plan for my upcoming races.

I always say I'm going to follow a training plan to properly train for my races and I never end up sticking to it. I usually just come up with my own agenda and go from there. This time I hope to find one from Hal Higdon and stick to it.

2. Get back on track with my eating.

I've somewhat fell off from my really healthy eating. I guess I could blame it on the fact that I'm not in school and don't have a set schedule...or the fact that I work till 8 at night and don't have a lot of time to prepare meals...or whatever other excuse I could come up with. But truth is, there is no excuse. Healthy eating is a LIFESTYLE CHANGE! Not something that comes and goes with busy schedules or different times of the year! So I better get my butt in gear and figure it out because I refuse to go back to my old ways!

3. Get new clients at the gym.

Since I finally have my test out of the way, I feel like I will really be able to focus on just getting clients and building my reputation!

4. Eat an apple everyday.

I did do this EVERY SINGLE DAY. But of course, since school let out, I've fallen off on this too. Having an apple with my lunch every day kept me satisfied until I could get my hands on an afternoon snack. Plus, that's just another serving of fruit that I can get in without thinking about it.

5. Take more pictures of what I eat on a daily basis.

I feel like it really helps other people to be inspired and see that healthy eating doesn't have to boring when they see examples of different foods I eat and recipes I cook. I am usually just so excited about eating whatever it is, that I just dive into it and taking a picture is the last thing on my mind. (That's the fat kid coming out in my :D) So I will try to do better about taking pictures and sharing them with everyone!

6. Explore different protein shake combinations.

I drink protein shakes regularly but it is by no means an exciting event for me. I mix my powder with water and hold my nose as I chug it down. I would like to try to find other ways to drink these things and truly enjoy it since they are such a big part of my diet.

And those are my goals for August...short and sweet but yet still a lot to work on!

As always, feel free to share your goals so we can all keep each other accountable! :) Pin It Now!

I'm Officially Official

Yep..that's right...NASM Certified Personal Trainer right here!

It feels so good to finally be able to say that! This test was intense, to say the least, but I know everything I have learned is going to make me an awesome, knowledgeable, legit trainer! 

I truly had no idea how prestigious it was to hold a certification from NASM as a personal trainer until my manager was telling me how proud he was of me today. According to him, holding this certification from this company, is basically the equivalent of holding a bachelor's degree in kinesiology! I had no idea! I know you learn A LOT and it covers soooo many different things but hearing that just made me hold my head even a little bit higher! I have always been one to doubt myself and sell myself short when it comes to academics, so to have something like this under my belt makes me so very proud and really just made me realize that I can accomplish anything I set my mind to!

I can't tell you how RELIEVED I am to have this test behind me! It was probably one of the hardest test I have ever taken but I did it...I passed it...I'm officially official! :)

So now that I'm not exactly a "Trainer in Training" anymore, I'm going to be needing a new title for this little blog of mine! I'm not always the most creative person so I need a little favor from my loyal readers....

I need YOU to help me pick out a cute, new name for my blog! This blog is obviously focused on health, fitness, and nutrition so anything to reflect that would be awesome! Or anything to reflect my new title as a certified personal trainer would even work! Use your imagination and help my little brain, that is struggling after this test, to come up with something great! There will even be a small incentive for the person whose blog name I choose! :) 

So get to thinking and help me think of some ways to express what this here blog is all about! :) 

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Toned and Tight Tuesday: Military Press on Stability Ball

This Tuesday, I've decided to give you an exercise for an area that I don't think I've really touched on before...your shoulders! There are a few areas on my body that I've really noticed some difference since I upped my weight training regiment...my shoulder/trap muscles being one of them. So much so, that I probably need to back off of those exercises a little before my traps come up to my ears and I completely lose my neck! :P Obviously (most) women don't want their shoulders to get too big but we have to give them some love too to keep the body in proportion and keep those muscles, joints, and bones around the shoulders strong. So I give to you...

Military Press on a Stability Ball

Start by sitting on the stability ball with your arms raised to shoulder length with your palms facing inward.

Next, press the weight in your right hand upwards.

Bring it back down to the starting position.

Then alternate arms and press the weight in your left hand upwards.

Bring it back down to the starting position.

That is one rep. Go for 10-12 reps.

I prefer to do this with alternating arms but you can definitely do them simultaneously if that's what you prefer. 

I also, of course, prefer to do this sitting on a stability ball to engage my core more. But you can do this on a bench or in a chair if preferred.

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Race Planning

I'm so excited that race season will soon be back in full swing! I say "race season" because basically here in Texas, it is WAY too hot to be running outside after like 9 am...especially long distances! Of course there are still races going on down here but I don't really care to participate as death from a heat stroke really isn't on my agenda!

I'm super stoked to get back out there and feel the excitement and amazing accomplishment of running races! Although I haven't been running outside, I've been doing LOTS of interval training on the treadmill and doing other forms of cross training and cardio to try to stay somewhat in race shape.

So thinking ahead and wanting to plan out some races, I figured that September might be a good month to start back up as the temperatures SHOULD start to slowly work their way back down. However, if you are from Texas or even know a Texan, then I'm sure you have heard someone complain about how unpredictable the weather is...the heat is no exception in this matter. But hopefully, it won't be as miserable outside as it is right now.

So here are the races I'm planning on participating in so far...some of them are confirmed, others are not yet.

September 8-Forney Lions Club 5k(Anytime Fitness is a sponsor for this race and we will have a huge celebration at our club in honor of our expansion and 2 year anniversary!)

September 23-Heels and Hills and Him 10k (this is always an awesome race! this was the course I ran my first half marathon on)

October 6- Run for the Fun 10k @ Sea World San Antonio

December 9- MetroPCS Dallas White Rock Half Marathon

January 12- Hotcake Hustle 5k/10k

February 9-Hot Chocolate 5k/15k

This is all I have planned so far! The majority of these races I've already ran and really enjoyed them!  I would like to add in a half marathon in November just haven't found one that's caught my attention yet.

Anybody else planning out some races for the upcoming race season?! I would love to know about them! :) Pin It Now!

Toned and Tight Tuesday: Dumbbell Skull Crusher

Alright...who is tired of those bat wings?! Raise your hand! Wait...don't. Those bat wings might come into action. :)

Just kidding..but seriously, you know what I'm talking about? That flab on the backside of your arm that keeps waving after your arm stopped moving? Yeah, not real cute.

Luckily, I've got a great exercise that can help you battle those bat wings!


Dumbbell Skull Crusher

Start by sitting on your stability ball and rolling out till just your shoulders, neck, and head are supported.

This could also be done on a bench or even just flat on the floor. Using the stability ball just adds a little more challenge and engages your core.

Next, take your dumbbells and extend your arms straight out above you. Be sure to keep your butt raised to form a straight line from your knees to your shoulders for the duration of the exercise.

Then, lower the dumbbells down on each side of your head till they are even with your ears. You want to make sure you are only moving your forearm in this motion. By only moving your forearm, you are forcing your triceps to engage. Allowing your whole arm to move will engage...something other than your triceps. :) Also, be sure to keep your elbows in and don't let them point out to the sides. 

Go for 10-12 reps and say adios to the bat wings!! :)

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Health/Energy/Protein Bar Reviews

The past couple of months I have really become a fan of the the health/energy/protein bars. I use health, energy, and protein to describe them because some of my favorites fall into one, two, or all three categories.

These types of bars can be a great way to get in some extra protein, fuel up for a workout, or can occasionally be used as a quick meal replacement. I usually have them as a snack or will occasionally eat them as my breakfast. There are a lot of good ones, as far as taste and health wise, but there are also a lot of bars that claim to be "healthy" but are really no better for you than if you were eating a candy bar. When it comes to eating these kinds of bars, you really have to pay attention to the labels and ingredients! Now...on to some bars I've tried!

Clif Bars

These are some of my favorite bars! This is what the Clif Bar website says about their bars...

"It’s the first bar we made, and it’s still everything we’re about. Whole, organic ingredients. Performance nutrition. And great taste. Whether you’re on a 150-mile bike ride or exploring a new trail, this energy bar is built to sustain your adventure."

Depending on which flavor you buy, the nutritional info will vary slightly but the thing I really like about these bars, is that most of them have at least 9 grams of protein and a good amount of fiber. The one downside to these bars is that they tend to have quite a bit of sugar. For example, my personal favorite, White Chocolate Macademia, has at 21g of sugar. But considering that I LOVE this  flavor, it is okay to have as an occasional treat once in a while. Plus since it packs 9 grams of protein and 4 grams of fiber, I don't feel QUITE as bad. :)

Other favorites: Chocolate Brownie and Chocolate Chip Peanut Crunch

Pure Protein Bars

This is another favorite brand of bars and one that I currently can't get enough of! This is what you will find on Pure Protein's website.

Pure Protein^® is on a mission to create bars that not only provide quality protein - but that actually taste great.

The taste has been a big hit or big miss on the ones I've tried. The nutritionals for my favorite flavor, S'mores, aren't too bad either. They pack 30 grams of protein, 280 calories, and only 3 grams of sugar. The fiber content isn't as great as the Clif bars but considering this has 3x the amount of protein, I'll take it!

The one I found that I did not like at all was the Chocolate Deluxe. I know, with a name like that, it's hard to imagine it not being delicious! Unfortunately, this flavor had that chalky, powdery taste to it that it sometimes common in protein bars. 

Other favorite flavor: Chocolate Peanut Butter

Snickers Marathon Protein Bar

There is NO doubt about it...Snickers is my favorite chocolate candy bar of all time! So needless to say, I was thrilled to try out this protein bar! Unfortunately, this one was a major fail for me. It had that chalky taste that I was talking about and I could not even finish eating the bar it was so unpleasant. The nutritional info also has the good with the bad: 290 calories, 21 grams of protein, 22 grams of sugar, 10 grams of fat, and 10 grams of fiber. Even though some of that looks pretty good, the taste just did not do it for me. You might try it for yourself and see what you think but I think I'll stick to one of my other favorites!

LaraBars

I ended up trying these one time because I got them on sale at a really good price! The one flavor I tried, Peanut Butter Chocolate Chip, I absolutely loved! (By the way, it's no coincidence all the bars I try have chocolate in them. ;)) This bar doesn't have superior nutritional value compared to other bars, but the taste might definitely make up for it! 220 calories, 11 grams of fat, 3 grams of fiber, 19 grams of sugar, and 6 grams of protein.

I haven't tried any other flavors so I can't vouch for the other ones but I would definitely recommend the Peanut Butter Chocolate Chip!

As far as I can remember, these are the only brands I've tried. Since experiencing those couple of bars with the chalky, protein powdery taste, I realize it's not easy to come by a great tasting bar. So once I find one that I like, I tend to stick with that one! Pick out one you think you might like and give it a try! Whether you need some energy, want to up your protein intake, or need a meal replacement, you are bound to find one to fit your needs and your taste buds! :)

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Toned and Tight Tuesday: Roll Out Abs

Happy Toned and Tight Tuesday everyone! :)

I wish I could say it's been a happy Tuesday for me but unfortunately, it hasn't. I've been sick to my stomach since early this morning so I'm just trying to get over it and get better. Since my Tuesday hasn't exactly gone as planned, I had to change my plans for Toned and Tight Tuesday as well. So I will be borrowing some more pictures from my model-type long lost twin. :P

This exercise is pretty challenging but is awesome for your core!  You will need either a medicine ball or a stability ball. I use medicine balls quite frequently in my workouts and with my clients and have really come to like them!

Roll Out Abs:

Start by kneeling on the ground and placing your hands on a medicine ball in front of you.

Roll the ball forward until your forearms are on the ball. Keep your body aligned the whole time. Don't let that booty creep up or down! 

Then roll back up to the starting position.

Go for 10-12 reps!

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Toned and Tight Tuesday: Hip Drop

Yeah, yeah, yeah...I realize it's not Tuesday. But hey, we can get Toned and Tight any day of the week right?! :)

With that said, I've got a great core exercise that really focuses on your obliques!

Hip Drop:

Start by positioning yourself in the traditional plank position. Prop yourself up on your elbows, legs stretched out behind you in a push up position, and remember to keep your body in a straight line from your head to your feet. Don't let that booty creep up towards the ceiling!

Next, twist your body over to the right touching your hip to the ground (or as close as possible). Hold it there for 2 seconds.

Then twist your body to the left side, getting your hip as close to the ground as possible. Hold for 2 seconds.

(booty shot!)

That's one rep. Aim for 12-15 reps.

Here's a few from the top so you can see a different angle!

You should really feel this one in your obliques! Remember to keep your butt out of the air and keep your arms on the ground! All that should be moving is your lower half!

Now go work on that 6 pack! :)

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Say it Do it: July

June has come and gone and now a new month with new goals is in order! But first, let's check back in on my goals from June and see how well I did!

June goals:

1. PUSH MYSELF!

• I would have to say I did pretty well with this one! I started doing lots of new exercises and using lots of equipment that I had never used before. I did lots of interval training and really turned up the heat on it! So I say this goal was accomplished!

2. Work out 6 times a week.

• I did this 3 out of the 4 weeks for the month of June which I am pretty proud of. It has been pretty easy fitting in a workout with the owner of the gym I work at encouraging us to use the last 45 minutes to an hour to work out before getting off. Another goal acheived!

3. At least 3 or 4 of those days, I want to do a workout in the morning and one in the afternoon.

• I didn't do as well with this one. Probably only about 2 out of the 4 weeks did I actually accomplish this. I guess that is better than nothing since working out 2 times a day is something I'm not exactly used to.

4. Go hard on the weights!

• This goal I definitely accomplished! As I said, I added lots of new exercises and equipment to my workouts and I can totally see a difference in my body. My arms are starting to get some definition and I definitely can see a difference in my legs (the part that has been the slowest to change) I always knew weight training was important but I realized I was not pushing myself hard enough or doing enough weight training. Now the majority of my workout is spent near the muscleheads! :P

5. Eat more vegetables.

• I think I did pretty well with this one also! Being at home more, I now have more time to prepare my food and try new things. You can read about some of my new findings here, here and here.

6. Run a total of 80 miles for the month of June.

• This was a total fail. Only a day after making this one of my goals, I realized it was a mistake. I am not training for a race right now and am really focused on leaning out more so I knew distance running wasn't going to make it into my workout plan much. I did more HIIT training on the treadmill than actual distance running. Interval training really gets you to your optimal calorie burning level whereas moderate intensity exercises don't. So this goal was basically not even attempted. :P

7. Eat a grapefruit everyday.

• I did pretty well with this goal! I didn't eat one EVERY day but I would say 3/4 of the days I did! Grapefruit is for sure one of my favorite fruits now!

8. Take a multivitamin daily.

• Another goal accomplished! This is an easy one for me. I have the pills on my night stand so I just grab one before going to bed and it's done!

9. Study as much as possible.

• A definite success! I only have two chapters left in my book! My manager was a big help by telling me to have so many pages read in so many days...I needed some structure like that! And since I'm almost done, I'm planning on taking the exam at the end of this month! :)

So basically, I would say June was a success! I may not have accomplished every goal but I am definitely in a better place than I was at the beginning of June! :)

Goals for July:

1. Try as many new exercises as possible!

• I've already learned so many new exercises this past month but as a personal trainer, you have to think outside of the box and really come up with some interesting stuff. So I will try to learn as many as possible and share them on Toned and Tight Tuesday! :)

2. Become more comfortable with people at the gym.

• I'm one of those people who doesn't want to feel like I'm bothering or annoying someone by going up and talking to them or asking them if they need help or asking them if they'd like to work out with me. But by doing those things, the other trainers at the gym have gotten many of their clients. I am going to have to just get over it and be more comfortable talking to everyone!

3. Continue to go hard on the weights.

• This is a goal that I know, without a doubt, that I will accomplish. Seeing the way weight training has started to reshape my body, I can't imagine slacking off on it. Plus the feeling I get after a good weight training session or the feeling of a little soreness the next day are some feelings I truly enjoy!

4. Not let peoples comments or ignorance get to me.

• I recently had yet ANOTHER person doubt me because of my inexperience. I took it to heart and really let it upset me. Almost to the point where I was ready to call my manager and tell him I wouldn't be coming back to work. This is really frustrating but I realize I just have to get over it. I can understand their concerns but not even giving me a fair shot is discouraging. I have to realize this is going to happen and I just have to focus on getting my client base established and just PROVE to everyone what a good trainer I am.

5. Continue to find more ways to eat vegetables.

• I think there are so many different ways to prepare and eat vegetables that I haven't really tapped in to yet. So I'll continue to search for more ways to make vegetables delicious!

6. Sign up for another half marathon.

• Half marathon season will be starting back up in just a couple of months and I can't wait to do another one and really rock it this time! I'm hoping to find one for September or October when it's starting to cool off!

7. Find new ways to add some intense cardio to my workouts.

• Doing HIIT workouts on the treadmill is very effective and always leaves me feeling like I really got a great workout but it can be boring doing the same thing every workout. So I would like to try to discover some new ways to make cardio a little more exciting.

And I guess that completes my goals for now! I'm sure I'll think of something and I'll update everyone if that happens, just to keep myself accountable! :)

I would love to hear what your goals are for this month! Whatever they may be, set up a plan on how you intend to achieve those goals and go after them! You are the only thing standing in your way! :)

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Toned and Tight Tuesday: Single Leg Squat

I've got a move for you today that I just recently added into my own workout! It is pretty advanced but will really tone your thighs and butt!

It's been another one of "those" weeks/weekends/months...super busy! So once again, I magically became a tall, blonde model for these pictures! :P

Single Leg Squat:

You will start by balancing on one leg, bending the other slightly behind you. Lower yourself down as far as possible, keeping your back straight and then come back up.  That's one rep. Aim for 8-10 on each leg.

This is a pretty intense move! To modify it and make it a bit easier, you can hold on to a chair or bar in front of you. To make it even harder, throw your lifted leg straight out in front of you and do the same thing and you've just done a pistol squat! If you can do that, you are hot shiznit! :)

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Roasted Corn on the Cob

I love corn on the cob! I'm not sure what it is...the sweetness, the crunch, the way it keeps you busy for 30 minutes after eating it by picking kernels out of your teeth..I really can't be sure what it is about it but it's bound to be one or all three of those!
One of my goals for June was to find new and flavorful ways to eat vegetables. While roasted corn is nothing new to me, I had to share it with you guys! It is ridiculously easy to do and comes out so flavorful! You won't even need butter, pepper, or even salt! The roasting adds it's own sweet, yummy flavor making it perfectly delicious to eat "naked!"

 Roasted corn will go with many different dishes! I've served it here with my Mini Baked Fajita Chimichangas!

Roasted Corn

• Corn on the cob with the husk on (as many as you plan to eat)

1. Preheat the oven to 350 degrees.
2. Place the corn on the cob, with the husk still in place covering the corn, on a baking sheet.
3. Place it in the oven and leave it for about 30 minutes.
4. Remove from oven. Peel back the husk and the silk and ENJOY!

Now is that the shortest and easiest recipes you've ever seen or what?! So easy, so good!
Since we recently bought a new grill, we've also been cooking our corn on the cob on the grill. You basically prepare it the same way you did in the oven. Leave the husks on, place it on your grill over medium heat, and leave it for 25-30 minutes. You do need to be a little more cautious using the grill method as the husks can catch fire! But it still comes out equally delicious!

Now go throw some corn in the oven and get your toothpicks and floss ready! :)

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Toned and Tight Tuesday: Stability Ball Ab Pass

Today I've got an exercise that is going to work your entire core and inner and outter thighs! Using a stability ball really intensifies this exercise although you could do it with a medicine ball, basketball, volleyball, or nothing at all. Having to hold the ball between your legs really works on your inner and outter thighs though so I would suggest finding some sort of substitue if you don't have a stability ball. If doing it with a ball is too difficult for you, nix the ball and don't worry about it!

This exercise is pretty intense! The heavier the object your holding between your legs, the more intense it is! The stability ball I have pictured here is pretty light but the one I use at the gym is quite a bit heavier so it really just depends on what kind of ball you have!

Stability Ball Ab Pass:

A couple of fair warnings:

1. These pictures were taken with my iPhone.

2. There is some double-chinage going on here.

Don't say I didn't warn you :)

Start by placing the ball between your legs, lifting them so that the ball is approximately 3-4 inches off the ground. Raise your shoulders off the ground and reach your arms out behind you.

Squeezing the ball with your legs, bring your legs up to meet your hands to pass the ball from your legs to your hands.

Action shot!

Lower your legs back down so they are approximately 3-4 inches off the ground and lower you arms back behind your head with the ball. Keeping your shoulders off the ground.

That is one rep.

Repeat this action to pass the ball back to your legs.

You should now be back to the starting position. That would make 2 full reps.

Depending on how heavy your ball is, go for 12-15 reps. With the ball I use at work, I can only get about 12 reps before giving out, with this ball I can get between 15-20. Figure out what works for you but push yourself! You should feel your abs engaged the whole time and your inner and outter thighs should get a great workout as well!

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New Lunch Alert: Flat Out Wrap

As you all remember reading here and here, I've been trying to find some new lunch options. While at the grocery store the other day, near the deli section right next to the Joseph's pitas I used for my Skinny Pita Pizza and Skinny Pita Quesadilla, I found these wraps called Flat Out wraps. Similar to the Joseph's pitas, the healthy phrases caught my eye..."90 calories, high fiber, 100% whole wheat, Low fat, 0 sugar, Light." I also liked the fact that they had wraps with different "flavors" including Italian, Garden spinach, sundried tomato, and original. The Italian wraps sounded good to me so that's what I went for!

I started by spreading some spicy mustard on the wrap, laid on some lettuce, halved grape tomatoes, 1/4 of an avocado diced, a Morning Star Grillers Chick'n patty cut into strips, and some homemade green salsa. I also had a salad with spring mix lettuces, grape tomatoes, and 1/4 avocado diced with fat free Italian dressing and lemon-pepper seasoning.

It turned out pretty good! The wrap had a good,fresh flavor and I got plenty of veggies with what was on the wrap and in my salad.

In my lunch recap post I introduced you all to the Morning Star Chick'n Patties. These patties I used on my wrap were different. They are supposed to be like grilled chicken patties as the others were the breaded variety. I did not like the grilled one as well. They just didn't have much flavor and it really tasted like an imitation chicken patty as where the others tasted like the real thing! I will probably eat the other 3 that came in the package just because they weren't too terrible and I hate to waste food, but I probably will not purchase that variety again.

So overall, I say yes to the flat out wraps and a no go on the grilled chicken patties! Try them out for yourself and see what you like! :)

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Vacation Vitality!

When summer rolls around, we start going on family vacations, staying up late, waking up late, and partaking in many parties and cookouts that include not so healthy food options and lots of adult beverages. With this change in routine and desire to enjoy the summer just as much as the next person, it can be hard to stay on track with your normal fitness routine and proper nutrition.

Our trip to San Antonio to celebrate our anniversary definitely got me off track when it came to blogging but I didn't let it completely undo all the hard work and sweat I've put into getting myself to where I am now. I was determined to enjoy myself but keep everything in moderation and not get too far off from my regular routine.

So I've decided to share with you some tips to keep you focused while on vacation yet still enjoy your time away!

Pick a good hotel.
I don't mean good as in it has to be a 5-star hotel with penthouse options or anything like that. I mean pick a good hotel with amenities you will need to stay focused. For example, one thing on my checklist for our hotel was that it had to have a fitness center or small gym. I knew I wouldn't get up and go run outside in a strange place where I didn't know the streets or what the people would be like around that area, so a gym was a must. Our hotel, Embassy Suites, actually had a nice little setup with a few treadmills, a couple of stationary bikes, a couple of benches, medicine balls, stability balls, and mats. What more could you need? I didn't spend hours in the gym but I did try to get at least a quick 30 minutes workout every morning.
Another thing I looked for when searching for a hotel was a continental breakfast. Having stayed at Embassy Suites, I know they serve an excellent breakfast! They serve lots of healthier options like a variety of fruits, whole grain toast and bagels, oatmeal, yogurt, and you can even have an omelet made to order with your choice of vegetables! I was so excited to see fresh grapefruit out every morning to help keep me on track with my goal for this month to eat a grapefruit everyday and get my metabolism going each morning! They also have some not so healthy options that are very tempting like sausage, eggs, bacon, and pancakes...those MUST be eaten in moderation if you decide to go for them!

Find active things to do.
We literally barely sat down the whole time we were there! The first day we went to the Market Square in downtown and walked around for hours. That night we went to the Riverwalk and walked more. The next day we went to Sea World and walked what seemed like 50 miles just going from show to show and checking out all the park has to offer. Our last full day there we went back to Sea World to try out the new waterpark. Of course that was lots more walking, climbing stairs to get to the top of all the rides, and lots of swimming! On our way home we stopped at an outlet center and did even MORE walking! I really wish I would've had a pedometer on me all weekend...there's no telling how many miles we walked all weekend!

Balance out your meals/Eat lighter meals during the day.
For example, we would eat breakfast in the morning and then maybe just have a couple of snacks throughout the day then have dinner around 7 or 8. I let myself enjoy dinner and didn't make myself feel too guilty if I indulged a little too much. That was the point of me eating smaller meals earlier in the day. Also, our first day there we had a filling breakfast around 10 and ended up eating lunch/dinner around 4 or 5. This way we weren't starving yet still didn't have to go to bed on a full tummy.

Take it easy on the alcohol.
Our hotel proposed us with a little challenge for this tip...they had FREE drinks from 5:30-7:30 everyday (another great thing about Embassy Suites:) ). I did enjoy a few free beverages but before I did so, I made sure I had drank 3 full 32 ounce bottles of water and drank some water with each beverage as well. That way I could be sure I stayed hydrated yet still enjoy the free cocktails! I also stayed away from the alcohol while we were out and about during the day. Besides being over priced, I felt it was important to drink plenty of water since it was so hot outside and we were sweating so much!

Have fun and don't stress about it if you get off track!
Vacations and parties are meant for you to enjoy yourself and have a good time! Not be stuck in the hotel room figuring up your calorie intake, spending hours in the hotel gym, or beating yourself up after you over indulge a bit. If you get off track, shake it off and get back ON track! No big deal! You're not going to gain back five pounds from slipping up on one meal or having a cocktail...I promise :)

We didn't take many pictures but here are a few from our trip! :)

At El Mercado-Market Square

Waiting for the Azul show to start at Sea World!

Feeding the dolphins!

Shamu just chillin!

The inside of our hotel from the elevator!

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Toned and Tight Tuesday: Side and Crossover Lunge

First of all, sorry for being MIA for the past week. Omar and I went out of town to celebrate our anniversary and there was literally no time for blogging! We were constantly on the go! But we had a great time and got some much needed time away!

Second of all, sorry (again) for being late on the Toned and Tight exercise! You might notice I look a little different in the pictures...it must have been all the sun! Sike! (yeah I just took you back about 13 years with that one) That is OBVIOUSLY not me in the picture (who likes that that tall, blue eyed, blonde, skinny model type anyways) Due to getting home late last night and going non stop all day long today, I haven't had time to take pictures and upload them so I just decided to jack these from my Pinterest board! :) and I am writing this post on my phone while at Omars soccer game so just overlook and errors or sentences that make no sense at all! :P

This is still a great exercise for your butt, inner and outter thighs, and core! If you move fast enough, this could really get your heart rate up and could be a great addition to your cardio workout!

(source)

"tart standing with your feet together, arms down by your sides. Take a wide step to the side with your left foot (your right leg should stay extended) and bend your left knee, pushing your hips behind you. Keep your back flat, eyes looking straight ahead, and reach both arms on either side of your left foot, touching the ground with your fingertips.

Push off the ground with your left foot, standing back up, as you cross your left leg over your right foot (think of stepping your left foot to the left corner of an imaginary box on the ground in front of you) and immediately bend your knees and reach both hands to the floor on either side of your left foot."

Go for 12-15 reps for each side!

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Skinny Pita Quesadilla

And we meet again...me and my beloved Mexican food, that is. I just can't get enough of it! And luckily with recipes like this, I can eat it a lot more often and not feel a bit guilty!

So in my attempt at creating more interesting lunches, I created this yummy, light version of a cheesy quesadilla! You might remember in my Lunch Recap post that I found these Morning Star chicken patties and really liked them! I had been contemplating the idea of using the Joseph's pitas I used in my Skinny Pita Pizza recipe for a quesadilla and figured these chicken patties would be the perfect protein to put in it! This turned out so wonderfully, deliciously cheesy! And super filling!

Skinny Pita Quesadilla

• 1 Pita (I used Joseph's brand)
• 1/4-1/2 cup fat-free shredded cheese
• 1 Morning Star "Chik Patties Original"

1. Preheat your oven to 400 degrees.
2. Start by microwaving the patty on a microwave safe plate following the directions on the package.
3. Next sprinkle half of the cheese on one half of the pita.
4. Cut the patty in half and place it on top of the cheese.
5. Sprinkle the remaining cheese over the patty.
6. Fold over the pita and place on a baking sheet.
7. Place in the oven for about 8-10 minutes or until it is brown and crispy.
8. Halfway through the cooking time flip the pita over to make sure it stays folded up and both sides get brown and crispy.
I served my pita with homemade salsa and a few slices of avocado! Yummmmy!
The skinny: The whole quesadilla has approximately 255 calories and 7 grams of fat! (depending on how much cheese you use and what other things you add to the quesadilla)

Using the pita instead of a tortilla makes this a lot more hearty and if you've read all the wonderful things about the Joseph's pitas, it is a much healthier option! The fat-free cheese cuts out tons of fat and calories that I promise you won't miss!
If you are a Mexican food lover like me, or even if you aren't, you have GOT to give this recipe a try! :)


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Toned and Tight Tuesday: Bulgarian Squat

It's that time of the week again! This Tuesday I have a great exercise that is going to really work your butt, thighs, basically your whole lower half! If you choose to add weights to this exercise like I have, you will really feel "the burn!" :)

Bulgarian Squat:

You will need a sturdy chair, bench, couch, some sort of sturdy piece of furniture to place your foot on.

Start by standing in front of the chair facing away from it. Take a step or two forward and bend your left leg back so that the top of your foot is resting on the chair or bench. Take a weight in each hand. I'm using 15 lb weights in each hand. You might need to use more or less depending on your fitness level.

You will then bend your right leg and drop straight down like you are doing a lunge. Keep the weights at your side and try to keep your back as straight as possible. This will require some balance so you might try a few without weights so you can get the hang of it first.

Push back up to the starting position. That is one rep. Aim for 12-15 reps. Switch legs and do the same thing with the opposite leg.

As always, go as slow as you need to maintain good form. If you try it out, let me know how it goes! :)

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Lunch Recap

Now that school is out and I have a lot more time to spend at home, I've decided to try and find some interesting, new, delicious lunch options! So here is a recap of a few of my lunches this past week!

While at the grocery store this past Monday, I found these Morning Star "Chicken" Patties in the freezer section. Apparently they aren't made of actual chicken but they sure do taste like it! They are called "veggie-style" patties yet still pack 8 grams of protein! These are honestly very good! The greatest part is each patty only has 140 calories and 5 grams of fat! That's WAY better than your traditional breaded chicken patty! I also made a "salad" with halved grape tomatoes, half an avocado cubed, and a little fat free italian dressing! SO YUM! And last but not least, my trusty ole apple! :)

Another day I had a packet of Starkist Tuna Creations Herb and Garlic Tuna with a chopped boiled egg mixed in. This isn't tooo inventine but by adding the boiled egg I'm getting some extra protein! I ate the tuna on reduced fat wheat thins and finished my meal off with a grapefruit! Very filling!

Wanting to find another way to use those delicious patties, I made my Skinny Pita Pizza with a little twist! I used the Joseph's pita and spaghetti sauce as usual but used fat-free cheddar and the diced up patty as my topping! I was so in love with the avocado and tomato salad I made the other day, I decided to have it again! :) I also had a half a grapefruit with this meal!

Hopefully this will give you a little inspiration to try something new or even one of these great combinations! If you try any out, let me know about it! :)

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Mini Baked Fajita Chimichangas

If you know me or if you've been reading my blog, you know I LOVE Mexican food and all spicy food! I could seriously eat Mexican or Tex-Mex every day for every meal and never get tired of it! Unfortunately, Mexican food isn't the most figure friendly food out there. But by making a few changes, you can fix some great, lighter Tex-Mex food right at home!

Mini Baked Fajita Chimichangas

•  2 cups shredded chicken
• 12 egg rolls wrappers (I used Nasoya All Natural egg roll wraps...found in the refrigerated section next to the packaged lettuce)
• 1/2 onion, cut into strips
• 1 tsp cumin
• 1/2 tsp cayenne pepper
• 1/2 tsp salt
• 1/2 tsp black pepper
• 1/2 tsp garlic powder
• 1/2 cup water
• 1 tsp olive oil

1. Preheat oven to 400 degrees.
2. In small saute pan, add the olive oil and onions.
3. Saute the onions until translucent.
4. While the onions are cooking, put the chicken in a bowl. Add all spices to the chicken and mix well. (Measurements of spices are estimates...I usually just eye ball everything when I add in spices)
5. Take an egg roll wrap and lay it on a flat surface. Spoon approximately 2 tablespoons of chicken onto the center of the wrap. Add a few strips of onion on top.
6. Then dip your finger in the water and outline the edges of the wrap with your wet finger. This will make the edges "sticky" so the wrap will hold together.

This is how you roll the wrap:

(source)

7. Place the egg rolls on a baking sheet and place them in the oven. Bake for 10-12 minutes or until they are lightly browned and crispy.

The skinny: Three mini chimichangas have approximately 230 calories and 3 grams of fat! Sooo much better for you than the fried version! :)

You can, of course, add more inside your rolls. This was all I had on hand so that's what I did! Bell peppers or low fat cheese would be a great addition!

Also, spraying the rolls with a little spritz of cooking spray or brushing them with an egg wash will give the rolls a golden brown appearance. (I forgot this step :)

As you can see, I served my chimichangas with roasted corn and homemade salsa for dipping. In the grocery store, next to the egg roll wrappers, I found another great item! These little 100 calorie packs of spicy guacamole! Yum!! Even though the avocado in guacamole has lots of good fat, we all know it's very easy to overdo it! So these 100 calorie packs are a great way to keep your portion control in check and so much easier than fixing up a big bowl of guacamole and having the left overs go brown on you! And it's DELICIOUS! :)

Provecho!! :)

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Toned and Tight Tuesday: Point and Shoot Abs

Per the request of a frequent reader of my blog, I am giving you a great exercise to really work those obliques and your whole core! This is an exercise I call the Point and Shoot (I doubt that's the official name but it's my blog so I'll call it what I want!) :)

Point and Shoot Abs:

You are going to start by sitting on the ground, bringing your legs off the ground bent slightly until you almost have a 90 degree angle, and leaning back slightly to engage your abs.

It is important that you find that "sweet spot" to engage your abs. If you're not leaned back far enough, you won't feel it.

Extend your arms out to the right side of your legs like you're holding a gun, leaning your legs over to the left slightly.

Then take your arms up and over your legs to the left side, leaning your legs slightly to the right.

To the right and then to the left is one rep. Aim for 20 or so reps.

Don't try to go too fast! You want to maintain good form and make sure you continue to work in that "sweet spot." You should feel your abs engaged the whole time! Also, be sure to keep your legs up and off the ground the entire time!

As always, try this out and let me know how you like it! If you have an exercise you would like to see or a specific area you'd like to see an exercise for, let me know by emailing me or connecting with me on my Facebook page! I would love to know what you all would like to see or read about! :)

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Haters Gonna Hate

Some of you might remember the post I did a couple of weeks ago about how the fitness world is such a pleasant place with such a positive vibe and people who are willing to help you reach your goals and get to where you want to go. Well that still rings true in regards to the health and fitness circuit. However, unfortunately, I got my first dose of real negativity towards me wanting to become a personal trainer from an outside source.

The conversation went something like this:

Woman: "Lindsey what are your plans for this summer?"
Me: "I'll be working at Anytime Fitness part time."
Woman: "Oh really? What will you be doing there?"
Me: "I'll be doing personal training."
Woman: "Oh wow! You're a personal trainer?! That's exactly what I need! How much do you charge?"
Me: "Well I'm not really sure...I haven't had a client yet so I don't really know what I'll be charging."
Woman: "Oh...you've never actually trained someone? Well nevermind...I need someone who has experience and actually knows what they're doing."
Me: "Wow...you're right. I wouldn't be good for you."

Can I just tell you how quick my jaw fell to the ground when she said that?! I obviously know NOTHING about health and fitness since I don't have the little piece of paper saying so, right? I proceeded to tell her I do know what I'm doing, I work out regularly, I do research constantly and am studying to obtain my certification. I realize that to someone that isn't involved in fitness and possibly doesn't know me at all in that aspect might be a little hesitant at first. But the way she said it was uncalled for.

This just goes to show you how not everyone is going to support you in your dreams and goals. This person was unfortunately one of those "leaders" I spoke about lacking support from in the post about the fitness world being pleasant. As a leader, even if it's not in the fitness world, I would have expected more.

Word.

Luckily, I DO have lots of support from other people. People who know how hard I am working, how important this is to me, and how dedicated I am to becoming a great trainer. And of course with every "hater" I have, there will be a "supporter" as well. Thankfully, the very same day I received this inspiring message from a great friend.

I can not tell you how wonderful it feels to read that! Especially after such a negative experience that very same morning. Needless to say, after reading this, I quickly shook off the conversation from that morning and decided I would focus on the positive. There ARE people who enjoy what I'm doing, there ARE people who believe in me, and I AM inspiring people and encouraging them to change for the better. And in the end, that's all that matters and that's all I'm here for! (Love you, Yari! :))

So I want to say THANK YOU to all those who believe in me, support me, encourage and inspire me...and to those who don't as well! Which ever category you fall in to, you are making me a better person and trainer! :)

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