Happy Monday everyone!!

Not sure about you but my butt is dragging this morning so I made sure I got up and stuck to my plan for getting my work out in...that always seems to kick me out of any morning funk I may get into (I am absolutely not a morning person!).

With that in mind I was thinking about you all and wondering where do you work out? What about the days (if you do go to the gym) that you do not feel like it or can't leave? Do you have stuff at home to work out?

Personally, I am a trainer so I almost always have access to a gym but honestly, I prefer to work out at home with my boyfriend. We have a blast plus it takes out that excuse for me. As much as I love fitness and working out sometimes the toughest part is just getting started!

or when I am traveling... that is another occasion I find is necessary to have the equipment you need to get in a good work out!

Here are the essentials:
1) resistance tubing/bands- weight training wherever you need it...while it's effects on muscles are a bit different from weights you can still get in a great work out with these and they are sooo portable!

2) a good pair of sneakers! you can literally make anything into a work out but you need proper foot wear to ensure you do not get any injuries!

3)a good set of work out dvd's you enjoy and can do when in a pinch or traveling (I swear by P90x and turbofire!)

4) a good set up dial up/down weights- we have the boflex selectechs and also the power block! I cannot speak highly enough for how compact these are yet they work just as well as the dumbbells in the gyms

5) a jump or yoga mat-trust me...cushion those jumps and poses!


6) pull up bar...you may struggle with these but you will get there!!!

Some add on's for fun:
~Medicine balls- great for adding a little weight or training with instability
~Bosu ball- this thing pretty much speaks for itself...there are literally hundreds of things you can do on this!! from push ups for plyo you name it!
~Stability ball- great for instability training and abs!
~Yoga block-helps you gain more flexibility when you are just starting out
~Foam roller-pain a first then muscles are soothed...heavenly!
~ab wheel
~push up stands- especially if you have wrist issues with regular push ups!

And of course if you really want to get serious...
~EZ bar with plates
~T-bar with plates
~treadmill

You name it and you can do it...just don't invest in junk that doesn't work (Cue in hokey machines that vibrate away fat).

So what home equipment do you have?

Whoopsies!! A little late I know but here was what I ate on Wednesday!!

It was a snowy-ish day here in Md so I was working at home and my goodness did I enjoy it!! I love my job but nothing beats eating real foods and not rushing all day!!

Meal 1: Protein oat pancakes with chocolate chips and sugar free syrup....I woke up craving these!!

Then I worked shoulders and then came post work out shake!
so meal 2 was shakeology with 1/2 scoop vanilla protein, 1/4 c vanilla greek yogurt, 1 TB pb, oats, ice, unsweetened almond milk and blend!

Meal 3:
Soup with veggies!

Meal 4:
1/2 c Greek yogurt with 1/4 berry granola and one banana

Meal 5: Pasta fagoli! YUM! I am not by anymeans Italian but I sure love to eat like one ;-) Recipe coming! 

Meal 6: not pictured but was some dark chocolate....what can I say I have a sweet tooth this month!


A New Recipe For You!

Pasta Fagoli
Essentially this is Italian chili and the way I was taught to make it is NOT healthy so I decided to clean it up and guess what...SAME TASTE!

1) In a large pot cook 1/2 lb of lean ground turkey, 32 oz of chicken broth (low sodium/fat free), 12 oz of tomato paste (low sodium/no sugar added), 2 red potatoes.
2) add in turkey sausage
3) bring to a boil then add a can of no salt added red kidney beans and a box of whole wheat pasta (I used elbow noodles you can use whatever kind you like...most people use ditalini).
4) cook until pasta is tender and serve!

In all honesty you can probably add more veggies to it but I live with a picky eater so I haven't tweaked the recipe much more...YET!

You've heard it before: The best offense is good defense.

During cold and flu season, nutrition plays a major role in how well your immune system can fight off sniffles and coughs. The better you eat, the stronger your immune power. On the other hand, the more nutrient deficiencies you have, the more vulnerable you are to getting sick.

To keep your immune system working at its best, increase your intake of these foods during cold and flu season. You'll be glad you did. 

1. Mangoes
Mangoes include a broad spectrum of antioxidants, including vitamin A and zinc. Vitamin A enhances immunity by revving up the function of white blood cells, which fight infection. Zinc is one of the most important nutrients for maintaining an overall healthy immune system.

How to get it: Whip up some mango salsa or a mango smoothie, or top yogurt with fresh mango slices. Strive to consume about 1 cup a day for the best benefit.

2. Garlic
Sometimes referred to as the"poor man's antibiotic," garlic has been eaten for centuries for its broad spectrum of therapeutic benefits. It is believed to stimulate the immune system by increasing the number of lymphocytes (white blood cells). Even more, two compounds found in garlic, inulin and allicin, are thought to be responsible for effectively killing bacteria as well as intestinal parasites.

How to get it: Add fresh garlic to sauces and dressings. Try to eat at least a clove every day during flu season.

3. Mushrooms
Chinese medicine and Eastern cultures have relied on mushrooms for their health benefits and immune-boosting properties for centuries. Beta-glucans, a type of sugar found in both raw and cooked mushrooms, is believed to be responsible for the immune-stimulating properties.

In addition, mushrooms are the only vegetable that naturally contains vitamin D, and decreased blood levels of vitamin D have been correlated with an increased risk of catching the influenza virus.

How to get it: Add mushrooms to salads, sauces and omelets. Eat about 1 cup of white button, crimini, shitake, maitake, reishi or portobello mushrooms every day.

4. Salmon
During the winter months when the air is dry, mucous membranes dry out and crack, providing the perfect opportunity for viruses and other nasty bugs to enter the body. Eating more fish that are rich in omega-3 fats can help maintain healthy cell membranes. Salmon (and other seafood) is also a source of selenium, which has been shown to reduce the severity of a virus once a person is exposed.

How to get it: Broil a salmon fillet or salmon steak and serve with fresh mango salsa. Eat salmon twice a week.

5. Green Tea
Drinking plenty of fluids during flu season is especially important for hydration as it helps the body maintain a strong defense against bad bugs. Green tea also contains epigallocatechin gallate, which has been shown to stop the common cold from spreading.

How to get it: Drink 2 to 3 cups of green tea each day to get immune-boosting benefits and stay hydrated.

6. Yogurt
Aside from being an excellent source of calcium, dairy products like yogurt provide immune-boosting vitamin D and probiotics (also referred to as"live active cultures"). Vitamin D's production of antimicrobial substances is believed to stop viruses from spreading in the body. Probiotics found in yogurt can help the body fight infections and boost immunity by fortifying the healthy bacteria found in the digestive tract.

How to get it: Yogurt parfaits are the perfect breakfast or dessert. Make tangy salad dressings with plain yogurt or add to smoothies for an extra nutritional boost. Consume two servings of yogurt daily.

7. Almonds
Almonds contain vitamin E, which may help prevent colds and ward off upper respiratory infections. Vitamin E is a powerful antioxidant that works in combination with other nutrients found in almonds, including selenium and magnesium.

How to get it: Make your own granola with toasted almonds, rolled oats and cinnamon. Or use almond butter instead of peanut butter. Eat about 22 almonds (or its equivalent) a day.

8. Spinach
Spinach is a nutrition powerhouse offering several key nutrients that help to boost immune function and health. It is a rich source of vitamin A, vitamin E, vitamin K, magnesium, folate, iron, vitamin B-2, calcium, potassium, vitamin B-6, copper, protein, phosphorus, zinc, niacin, selenium and omega-3 fatty acids. With all these vitamins in one food, it's no wonder everyone should be consuming more of this leafy green.

How to get it: Sautee spinach with garlic and onions. Or make a spinach salad with pomegranate dressing, topped with toasted almonds.

9. Shakeology
Shakeology is a super food packed with vitamins and minerals and is a GREAT  way to get all of your vitamins in one meal...especially if you are not a fan of veggies!

Happy Wednesday!!! with the winter months I don't know about you guys but I LOVEEEEE A

Buffalo Chicken soup!

• 2 teaspoons olive oil
• pepper to taste
• 1 small yellow onion, chopped
• 3 clove garlic, minced
• 1 cup of baby carrots
• 2 cups of chopped celery
• 1 cup of frozen/fresh corn (optional, my husband requested the corn in it)
• 32 ounces low sodium chicken broth
• 1/2 cup Frank’s Buffalo Wing Sauce
• 2 habaneros (we love extra spice in ours so I added these, you can replace them with jalapenos for less spice or leave them out completely)
• 5 chicken breasts
• green onions, chopped for topping (optional)
• blue cheese crumbles for topping (optional)

Directions

1. Add onion, garlic, carrots, celery, corn, habaneros (or whatever peppers you decide to use) and Frank’s buffalo wing sauce to the Crockpot. 
2. Add chicken breasts (whole, no need to dice up or shred before hand) to the Crockpot.
3. Season with pepper (you don’t need much seasoning as this soup is already pretty flavorful)
4. Cook on low for 6 ½ hours.  Once the soup is done you can take a fork and shred the chicken breasts while it’s still in the Crockpot.  It should pull apart and shred super easy with a fork.
5. Serve and enjoy!I like to mix in some brown rice or quinoa too!
   

White Bean Chicken Chili
Ingredients:
1 can red kidney beans
1 can chick peas
1 can white beans
2 chicken breasts (I diced mine first)
1 can of no salt added tomatoes
1 can of no salt added tomato sauce
1 jalapeno
1 green pepper
1 onion
2 cloves garlic
spices: depends how hot you like it: I addedd cayenne, Franks red hot, paprika, chili powder, and pepper
1 packet of masa flower
1 packet of white chicken chili mix
1/2 c corn
Feel free to add any other veggies you like as well!

1) cut up all veggies and chicken
2) put it all in the crock pot and cook for 6 hours
3) ENJOY!

Last week of Body Beast: Build Phase

So this is my last week of Build phase of Body Beast and I can honestly say I am LOVING it still!

My review so far:

Build is 3 weeks of single sets, super sets, drop sets, pyramid sets, and compound moves. The goal is mass gains and really getting stronger.

Within those 3 weeks you work: Legs, back and bis, shoulders, chest and tris, as well as an ab workout and cardio or total body. And the work outs last about an hour (usually just under).

For equipment all you really need are some dumbbells, a pull up bar, and either a bench or a ball to sit/lie on.

The nutrition/supplements:

The break down for nutrients is 50/25/25 (carbs/protein/fat). The reason being if you want to grow you need to keep the body consistently fueled with carbs in order to spare your muscles from breaking down.  You can pick any of the foods from the list/meal guide as long as it meets your caloric needs (the guide helps you break it all down depending on phases).

For supplements:

I am taking creatine, shakeology, whey protein, and fish oils (first time ever using creatine and i have not experienced any of the sometimes side effects thankfully!!)


From this entire program my biggest goal is to really add some muscle and then focus on leaning down come spring time just in time for bikini weather and competing. For me usually my goals change with the seasons and how "exposed" my body actually is, so winter = gain muscle and warm months = lean out and let's see the abs!

The hardest part about all of this is not even the lack of cardio but I USED to be one of those people who cared about the scale so watching the number would have ruined me before...right now I know the goal is to grow and also the carbs and creatine cause water gain too so looking at the number is not going to help and honestly, at this point my jeans fit the same for the most part (my stomach is where I notice the water gain the most) so I am not going to let it bother me. I know it will all go away once I stop the creatine next week and switch in more cardio.

Results so far:

• I know for a fact I have gained at least 2lbs of muscle (pretty good for only 3 weeks!)

• I have increased what I lift ever single week
• I am noticing more size and definition in almost all areas
• Even though my stomach is not as cut as before I can still see my abs so I know I am not gaining much if any fat (balancing muscle growth with not gaining fat is tricky but doable!!)
• I am loving the work outs and it is really bringing Mike and I closer working out together!
  

Have any of you ladies ever tried creatine?

Do your goals tend to change with the seasons and what will be out?

Buffalo Chicken Mac & Cheese
Adapted from Sweet Tooth Sweet Life--(http://www.sweettoothsweetlife.com/2011/08/23/buffalo-chicken-mac-cheese-saves-the-day/)

Ingredients:

• 8 ounces uncooked elbow macaroni
• 2 slices bacon
• 8 ounces skinless, boneless chicken breast, cut into 1/2-inch pieces
• 1/4 cup chopped onion
• 1/4 cup chopped celery
• 1/3 cup Frank’s Red Hot (Original or Buffalo – I used buffalo)
• 1 tablespoon canola oil
• 1 tablespoon all-purpose flour (or 1/2 tbsp corn starch)
• 1-1/2 cups fat-free milk
• 1/3 cup condensed 98% fat-free cream of chicken soup, undiluted
• 3/4 cup shredded six-cheese Italian blend
• 1/2 tsp onion powder
• 1/2 tsp garlic powder
• 1/4 tsp chili powder
• 1/4 tsp dried dill
• 1/4 teaspoon salt
• 1/2 cup shredded reduced-fat mozzarella and cheddar cheese blend

Directions:

1. Cook pasta according to package directions, omitting salt and fat; drain.
2. Cook bacon in a large nonstick skillet over medium heat until crisp. Remove bacon from pan, reserving drippings in pan. Finely chop bacon; set aside. Increase heat to medium-high.
   
3. Add chicken to drippings in pan; sauté about 5 minutes, then add onion, celery, and hot sauce. Continue to sauté for another 3-4 minutes.
4. Heat oil in a large saucepan over medium heat; sprinkle flour (or cornstarch) evenly into pan. Cook 2 minutes, stirring constantly with a whisk.
   
5. Combine milk and soup, stirring with a whisk; gradually add milk mixture to saucepan, stirring with a whisk. Bring to a boil; cook 2 minutes or until thick.
   
6. Remove from heat; let stand 4 minutes or until sauce cools to 155°. Add Italian cheese blend, onion powder, garlic powder, chili powder, dill, and salt, stirring until cheese melts.
7.  Stir in pasta and chicken. Add additional hot sauce, if desired (I added about another 1/4 cup here).
8. Preheat broiler. Spoon mixture into an 8-inch square baking dish coated with cooking spray.
   
9. Sprinkle evenly with reserved bacon and mozz/cheddar cheese. Broil 3-5 minutes or until cheese melts. ENJOY!

Happy Hump Day!  Whew I cannot figure out why but I cannot get enough sleep this week!! I really think it has to do with the muscle building and the need for more sleep but more on that later. I have received a lot of questions asking what I am eating, how often, and why I am doing what I am doing so I figured I'd give you guys the insider scoop!

Right now I am trying to add muscle to my body with a program called Body Beast. It's an at home work out built to add muscle to the "scrawny guy" in all honesty. The program was designed by an ex body builder Sagi and he is HUGE! So funny and one of my favorite trainers from Beachbody (Tony Horton will always be number one!). And since I have always been the scrawny girl it seemed fitting. I'm 5'8 and I have always had a thin-esque look (Even though I was a total skinny fat girl for most of my life) but the plan is to add some new shape to this body! I am a lot leaner now than in the past so I am only doing cardio1-2x a week to really give my body the chance to grow! But more importantly than that I am eating the proper way to actually build muscle.

Fact: you cannot "lean out" and gain muscle at the same time. The 2 are opposing ideas so right now I am thankful it is sweater season and in bulk mode.

My diet right now is between 2000-2500 calories per day (that is sooo much for me!!) with 50% of those calories being from carbohydrates such as fruits, veggies, and complex carbs and starches. The key is to eat a little over what your "maintenance number" is so that the calories go mostly to muscle and very little is stored as fat.  The other 50% of my diet is broken into roughly 25% protein and 25% fats though it varies a little day to day. The kicker here is that I really need to sit down each week and lay it all out so that there is no guess work but I haven't done so well with that as of yet!

So my meals range from the minimum of 300 calorie snacks to 500 calories. I am eating 5-6 meals a day and also I haven't been super strict. If I want a little chocolate I allow it and so on. I am by no means going over board but for me if I deprive myself now I will only over eat later!

For supplements I am doing a few new things... Pre-work out if I am tired or low in energy I take a supplement called Energy and Endurance...great stuff but it packs a punch so I try not to use it too often. And most importantly post work out nutrition, for this I do 1 packet/1 scoop of chocolate vegan shakeology (YUM!!! First time trying this and I love it!), 1/2 scoop vanilla whey, 1/4 Greek yogurt (plain), 1/4 oats, 1 TB Pb, some ice and almond milk and water, and my creatine. This is my first time using the creatine...ever so I am curious to see how it will help. I can already notice a difference in my lifting (the whole purpose is to increase endurance during the work out by helping the body store more creatine). The only downside to all of this is it can upset stomachs (has not for me) and also causes water retention. Like I said though...it's sweater season so not too problematic right now.

At first the scale freaked me out but then I just stopped checking because in all honesty it does NOT matter!! I am trying to grow and add muscle so hey if I look better, fit into clothes better, and feel better who cares about the scale?

Any ways that is pretty much where I am right now but more on the work outs a little later I have already talked your eat off a ton!!

So what am I doing any ways? Well my life is mostly back to normal now…this week will be the first “normal week” since my accident and I am pretty pumped honestly. It was nice being driven around but I am ready to drive my car and have my usual schedule back.  I am feeling 100% better…no more headaches, no more pain, no more anything. I still get nervous when it gets cold with the roads but all in all and I am super happy and feeling super blessed!

The other thing that has really gone back to normal is my work outs, they have actually gotten even better!! Mike and I are working out together and we are actually loving it! We have tried it before but it just wasn’t for us but with Body Beast it has been amazing and this whole accident plus the work outs have brought us so much closer! Not to mention after not being able to do much for work outs for a month I am just sooooo pumped! I love the soreness, love that I can feel my body getting stronger again, and of course love the challenge that this work out is presenting!!

So that’s my work out now as far as food goes HOLY COW! I get to eat SOOO MUCH FOOD! It’s pretty heavenly honestly. I am currently trying to build and add muscle to my body so I am only doing cardio once a week (but trust me the way the work outs are set up your heart rate still gets up there!) and eating 50% of my diet as carbs, 25% protein, and 25% fats (at least I am trying!!) It is fun but also challenging to eat that much food. When I was on “light duty” I was eating about ½ of what I am now and was just trying to maintain and stick with clean eating. With this program I need to eat a TON of food and often too. My current calorie count is anywhere from 2000-2500 depending on the muscle group/work out plan. I promise I will give you some more details on what the workouts, foods, and s

As far as supplements go I will share a little later what I am doing with those!!

So what are your current work out plans like?

Ahh Tuesday! So I have really been thinking and honestly, nutrition really is 80% of the battle! Why? Well for a little over a month I couldn't work out...nope not even a little (yes it was tough to go from working out sometimes 3-5x to 0!) but guess what? I LOST BODY FAT AND WATER WEIGHT AND KEPT IT OFF!!!! 7 lbs of water and 3lbs of fat!! Take that any day right?

While I really did miss my work outs, I knew I needed to rest and allow myself to heal so that is exactly what I did and focus on nutrition!  See Resetting My Life

So many people think that they can out exercise a bad diet and then get the results that they want...well it just doesn't work like that. I know we all wish it did sometimes but the reality of it is if we focus on our nutrition that is 80% of the battle! Honestly I used to follow this school of thought too that I could eat what I wanted no matter what as long as I got in a work out but then I would wonder why I had no abs or real definition. So I made a change..sure sometimes they aren't my favorite things to do  but I know for my health and how I want to look and feel they are worth it!

So what should you do?? Well follow the 80/20 rule! 80% of the time focus on clean eating and then the other 20% you get a little wiggle room. No one says you need to be perfect but the key is to be progressing! So maybe one meal a week will be a "treat meal" for me.

How often do you cheat or slip up?

I have sensitive skin...since I was a kid we have always had to watch what soaps, shampoos, make up, and even perfumes I could be around or I would get rashes and as I got older breakouts. NOT fun growing up and even in your 20's breaking out! Being in fitness obviously my job is to help other people break a sweat which usually means breaking one yourself soooo cue in issues!

I think I must have tried everything from the store that I could get my hands on to get rid of these issues...of course there are the stress break outs and the lovely hormonal changes that come with lady-hood but otherwise my skin SHOULD be clear! Now don't get me wrong I have never had severe acne but it was still embarrassing!

Well after years of trying different things I finally found it!

1) I love proactive...I don't need the whole kit but in high school and college it was what helped me so much!

2) Neutrogina rapid clear face wash

3) Derm exclusive

I use a mix of all 3 of these for my skin! The neutrogina fash wash, proactive repairing treatment, derm moisturizer/ exfoliating pads, and proactive oil control. There are a few others I may mix in there if I need it but that is the general regimen.

Why? Neutrogina for the sacicylic acid (deep cleans skin), and proactive for benzol peroxide (cleans out the oils/bacteria that causes acne) and the other stuff is for oil control and healing my skin. I only use the oil control where I have noticed I have the most issues (this will vary from person to person).

what do you use on your skin?

has your skin care changed over time?