Perfecting the Protein Pancake

I love brunch. 

 It's quite likely that the main reason I adore this meal so much is because you only get to enjoy it on a day off work.  It's the leisurely conclusion to the perfect morning doing what YOU want to do.  Ok so maybe this perfect morning also typically includes a load or two of laundry.  Since you aren't in a rush to get to work, you can also expand your menu options into things you don't normally consume during the work week.  I think pancakes are often found on this menu.  However following a lengthy morning workout I really didn't want just a plate of carbs covered in sugar.  I needed nutrition & I wanted a holiday treat, but I didn't want to negate all my hard work.  So I decided to try a recipe posted in the last Z Life Zumba magazine.

Protein Pancakes

1 scoop vanilla whey protein

1/2 cup Oats

1 tsp. baking powder

1 egg white  (I used the entire egg)

1/4 cup plain nonfat Greek yougurt

1 Tablespoon milk (I used Almond)

  You just blend the ingredients well & drop about 1/2 cup of the mix onto a preheated pan sprayed with nonstick spray.  I cooked for 2 minutes on one side, flipped & cooked the other side for 1 minute.  For 2 people I doubled this recipe & got 4 large pancakes.

Honestly without a covering of butter, syrup &/or fruit this base recipe is a little dry.  However I'll definitely be trying it again.  I think next time I'll add more milk, a little oil, some applesauce or pumpkin puree.  It just needs a little tweaking & what printed recipe doesn't need a little personalization? 

 I'd do it for you tomorrow......but unfortunately I'm expected to be at work.

The Rules to an Improved You

I’m always flattered when someone asks for my advice when they make the decision to start getting more fit.  I’ve learned a lot from my mentors & I continue to educate myself thru trial, research and error.  I hope by sharing what I’ve learned along the way, that others can reach their fitness goals faster.    

The Rules to an Improved You  

#1 - Eat Clean

This category is an entire blog.  You are not starting a diet & this is not a temporary change.  It’s a new way of eating that will last you a lifetime.  For that reason, “baby stepping” your way into this improved menu may actually be the preferred method.  I started by eliminating my diet Coke habit.  When that habit was firmly engrained,  I added another like giving up all fried foods.  I don’t miss either of these things at all.

AVOID: Processed & Refined Foods

Artificial Ingredients & Preservatives

Soda, Alcohol & Fruit Juices

Do drink - LOTS of water

EAT: A variety of Veggies as often as possible

Fruits in moderation

High Quality Meats

Healthy Fats

Complex Carbs

This is your first rule because “You cannot outrun a bad diet.” 

#2 - Stick to the Schedule

You MUST workout FOUR days a week.  The session should last 30-90 minutes & it should be hard enough to at least break a light sweat.  The only exception I will allow to this is you are allowed to workout 5 or 6 days a week if you prefer.

You can & I suggest that you DO vary the workouts.  I think the worst possible workout routine might be doing the treadmill for 30 minutes 4 days a week.   Trust me I used to walk or use the elliptical machines for HOURS with almost nothing to show for my efforts.  A little variety is also more likely to get you hooked on your new lifestyle.  Weights are a required part of your workout routine at least twice a week.

Here’s a sample plan for those like me that follow a 6 day week:

 Monday- Weights/Legs

Tuesday- Zumba

Wednesday- Weights/Triceps & Abs

Thursday- Yoga

Friday- Weights/Chest & Back

Saturday- REST

Sunday- Zumba

#3 - Keep Logs

Initially you will track all food & beverage consumption and I recommend MyFitness Pal.  It’s a great free ap!  Once your new Clean eating habits become permanent changes, you can eliminate this log as you’ll be able to estimate pretty accurately without writing it down.

For exercise I suggest JeFit, another great free ap.  It’s particularly helpful for weights as it shows numerous exercises categorized by muscle group.  You can add custom exercises & also use it to track your workouts for future reference.  You will ALWAYS keep a workout log.

#4 - Find Your Fitness Support Team

There are going to be days where you don’t feel like following my rules.  One or two days are ok, but an actively involved team will ensure the slump is short.

A physical workout partner is your best initial bet for continuing success.  If you don’t show-up for a fitness “date” you’re letting two people down, not just yourself.  Group fitness classes are perfect for this as well.  When you are a “regular” people will miss you and inquire about your absences.  That support is invaluable!

The internet is full of fitness pages full of inspiration & like minded fitness seeking people.  Join them/Use them/Share them/Become active on them!

#5 - Invest in You

Join a gym, Enroll in Group Fitness Classes & Buy Home Fitness Equipment

Everyone has the same 24 hrs. in a day.  Make sure you make scheduling time for yourself a priority. If your choices are watching tv, running errands or working out - WORKOUT!  It’s only 30 minutes.  Exercise is always the number one item on your list.  Once this is non-negotiable, you will find the time to do everything else that is really important.  Your health is your 1st priority and your family will enjoy all the benefits of that choice.  Preventative healthcare is priceless.  

It’s also good to REWARD yourself.  Did you just lose 10 pounds?  I think you just earned a new pair of gym shoes!

#6 - Challenge Yourself 

The first week going for a walk might count as a workout.  Three months later this probably won’t be a challenge anymore.  Make sure you are always pushing yourself to the next level.  Your log should show progress, so don’t just keep doing the same thing.  Try new things.

You will break these rules from time to time.  Enjoy your break.  Savor your treat and then get back to work.  The new you is waiting.  Don’t make her wait too long!

A Light Leg Day

How hot & humid was it today?  

It was so miserable I was looking forward to my planned Leg day in the cool comfort of our basement all day!

I suspect most of my friends won't understand my anticipation to play with this "big boy" toy.  It doesn't look like much in the photo, but there is 115 lbs. on this Olympic bar.  That is just two 35 lb. plates on the basic bar.  I also love my husband Mike's ingenuity placing some carmats underneath the weights to help absorb the impact when it hits the ground.  The Fishers are admirably frugal right?  

               My previous deadlift max was 100 lb.  Today I decided to up the ante.  

I warmed up with a set of 20 reps with a 80 lb. bar.

and then I knocked out TEN with my new Personal best of 115 lb!  

As my form can deteriorate if I don't concentrate, I patted myself on the back in order to avoid straining by back and moved on to some other basic leg exercises.

Barbell front squat - 40 lb. x 20 reps

Barbell Plie squat - 58 lb. x 25 reps

Barbell full squat - 58 lb. x 25 reps

Dumbbell Squat to chair - 20 lbs. x 25 reps

Barbell standing Calf raises - 58 lb. x 25 reps

Dumbbell Lateral lunge with Bicep curl - 10 lb. x 25 reps

Many experts say basic exercises such as the deadlift & squat are the best for maximizing your booty.  Ironically today I got an email from Zumba to sign up for their Glutes training module.  Of course I did enroll & I'll await the newest online course & accompanying DVD training video.  

However I don't really need to wait to tell you the results of this survey.  If you do basic CHALLENGING weights AND add CHALLENGING Zumba moves....your booty will look amazing. 

 Just ask Mike ...

Craving Ice Cream?

Luckily the lust for frozen dairy delights is not a big weakness for me.  However for those that can't resist this culinary coolness in the summer heat, I offer this morning's smoothie recipe.  It was what they call "the bomb".

Karen's Beat the Heat Banana Treat

Add these ingredients in this order to your Vitamix:

1 nicely ripened banana, cut in slices
1/3 cup unflavored Greek Yougurt
1/3 cup Almond Milk
1 sliced Frozen banana
aproximately a cup Frozen Spinach
aproximately 1/3 cup Frozen Strawberries
1 scoop Whey Protein
today I used Cookies & Cream flavor which might account for the resulting recipe resemblance to ice cream.

Then I added 4 ice cubes and blended well.  It was pretty thick so the tamper was necessary to get a good mix of all these frozen ingredients.

My old smoothie maker never would have been up to this challenge.

Then I had to spoon this concoction into my large Tervis glass until it was heaping over the top.  It was much too thick to pour out the spout.

I think I burned a few extra calories with the strong slurps that were required to suck down enough to get the lid on so & could apply the lid and drive my meal to work for later consumption. 

So I hear it's going to be super hot again next week.

After work I stopped at Vitamin World and used my 20% off coupon to buy an even larger container of Double Rich Chocolate Whey

Obviously I can't wait to try the Chocolate version of this recipe!

The Economics of Food

The day began with a trip to Waffle House.  While entertaining company this weekend someone mentioned this very popular food chain.  I hadn't been in years, but I still had fond lingering memories of the Pecan waffle I consumed there on my last visit.  Off we went & I frankly I was excited about my upcoming cheat meal.  Pecan waffles covered in butter & syrup.  I was also going to allow myself a luxurious side of bacon.  We sat down at the busy counter & my father in-law began ordering the All American breakfast.  I glanced at the menu and noticed it was only $6.99.  My pecan waffle, bacon and coffee would cost the same if not more for less food.  So when it came my turn next suddenly I was ordering the All American breakfast as well.  The length of the time it takes to order this entree should disuade anyone from ever doing so.  I felt sorry for the waitress as she had to repeat these multiple choices over and over again as each of us ordered: "What kind of waffle? -me "pecan"  How would you like your eggs?' -me "scrambled". "Bacon, ham or sausage?" -me "bacon"  "white, wheat, raisin, texas toast or biscuit?" -me Texas toast "Would you like cheese, tomato or onion on your hash browns?" -me being culinarily frugal by patronizing a Waffle House...."no, plain please".  And then I ate almost everything on my multiple plates except the Texas toast.  We all shuffled out of the restaurant groaning at our excess.  A short walk was tried following our return home but that failed to elicit any energy.  It was the beginning of a brand new day and I felt like a complete slug.  The only thing that carb fest produced was an unrelenting desire to take a nap!  So the first half of the day is a virtual loss.

Some good news....following that refreshing leisurely nap - I did hit the basement for some weight work on back & abs.

Then following a shower & lunch I got an unusual craving for something sweet. So of course I whipped up a batch of apple crisp from a box of snickerdoodle cookie mix and apple pie filling that had somehow escaped the winter's "clean eating" pantry sweep.    Luckily that carton of vanilla ice cream that I'd been contemplating tossing in the garbage the last few months was also still there.  Now THAT was a taste treat!  There's still a lot left if anyone wants to come over and save me from further decadence.

So the only logical thing to do next is sit down on the couch and watch your Netflix movie

 - Food, Inc.  

Basically there's nothing on the footage I didn't already know.  I try to avoid purchasing meat produced from the huge factory farms like Smithfield pork & Tyson chicken.  Thankfully they didn't show any truly disturbing footage.  As I watched a family agonize over the high price of produce vs. a trip to Burger King, I patted myself on the back for the delicious sugar snap peas I'm currently harvesting that came from a seed packet costing $2.99.  Other attempts are made to eat more organically even if they are more expensive.  I willingly pay more for cage free brown eggs and try to avoid processed mixes like the ones I used to make my Apple crisp:)     Sometime Less IS More!  I'm ok paying more for less food as long as it's higher quality.  Food is vitally important.  I can't imagine having losing your child to death by e coli being your reason to take food and food legislation more seriously.  I did like the one "takeaway" from this movie.  You get an opportunity to Vote with your mouth three times a day.  Let's hope all of us make better choices in the future!

Today was my Cheat Day.  Sadly for many, overindulgent cheap food choices are the norm.  I really liked our waitress at Waffle House but I think she might be retired before I visit again.

Blogs are suppose to have pictures

I really enjoy reading other blogs and marvel over how beautifully so many of them are crafted.  In a perfect world my contributions to the blogging community would be equally impressive visually.  The only problem is you have to make the time to take the pictures....and critique them....and upload them....and then tell the story behind the photos.  That can be time consuming, so usually I opt to just workout instead.  I guess you could say that my blog is on a summer hiatus.

Here's today's picture:

I think it does tell a story as I spend a lot of time in this basement practicing Zumba, lifting weights and doing laundry.  Then my outdoor hours are spent in a frantic attempt to keep pace with the never ending battle against the weeds.  Sure wish posion ivy wasn't such a challenging opponent.  If only we didn't have to spend so many hours at that thing called a job....

So carry on eating clean & working out regularly peeps.   Enjoy all your favorite summer activities and we can swap more photos later when it snows.  Cheers!

Walking funny is a Good Thing

May is the busiest month of the year for me.  Work is absolutely crazy from the minute I arrive until the minute I leave.  The garden beakons, the laundry calls and the dust & doghair might begin to accumulate as I struggle to keep up with a growing list of things that need to be done.  Luckily it is almost June and the pace will slow very soon.  I endeavor to continue choreographing two new Zumba routines every week and now and then I even find the time to give myself the luxury of a pedicure.  However the blog has definitely suffered this past month.  When given the choice of writing/reading about fitness or DOING fitness obviously I have chosen the latter and hope you have as well!

So a customer commented as he noticed me struggling a tiny bit climbing up our little set of about 6 steps into the office today.  Monday I did a very short but intense leg workout & as is customary for me, two days later I am "enjoying" the affects.  (I'll be honest.  I really do enjoy a small amount of pain & frankly am disappointed if no muscle tension is felt after an honest attempt to challenge myself.)  So I thought I'd take a few minutes and share what you can accomplish in only 20 minutes.  Change the weights to your fitness level, but these basic moves will not disappoint!

I set my barbell with 62 lbs.  Without a rack or assistance, I do higher reps and lower weights as this is a challenging weight for me to press overhead safely.  Safety is key - Work your way up to a number that challenges you while still maintaining good form.

Barbell Front Squat - set of 25  (This position is harder for my arms to hold the weight, so I do it first before they might tire. Wonderful version for more focus on the quadriceps.)
Barbell Full Squat - set of 25 (awesome for shaping that booty!)
Barbell Wide Stance Squat - set of 25 (I use a plie stance and it really hits the inner thighs.)

Then I grabbed a set of dumbbells and did walking lunges around my basement.  A trip around the room is 25 lunges.
Set 1- carrying 15 lb. weights (I started light to focus on form.)
Set 2 - carrying 20 lb. weights  (Harder but still not overly difficult.)
Set 3 - carrying 25 lb. weights (Upped the weight again to try and find my true limit.)

I finished with Standing Calf Raises using the same 62 lb. barbell and did 50.

That is ALL I did & my booty has been screaming for the past two days!  Today I focused on chest, triceps and back.  Perhaps I'll share that workout routine in a couple days.  ....You know if any customers comment that I'm too sore to lift a 2 gallon plant....

Pushing your Limits

For quite some time our home gym has had two barbells.  One is Mike's & I don't touch it because it contains a large number of plates.  Yeah, I workout but I'm too lazy to remove a lot of excess plates.  (insert humor here) Instead I use a curl bar for everything that I do.  The other day it was set to 65 lbs. for some wide stanch squats I had been performing.  I was really proud that I'd worked my way up to this weight  after performing:
Set 1 - 30lb / 25 reps
Set 2 - 40 lb / 25 reps
Set 3 - 50 lb. / 25 reps
Set 4 - 60 lb. / 25 reps
Set 5 - 65 lbs. / 25 reps
This was kind of a test after reading several blogs I follow about doing higher intensity.  I was trying to findout what my real limit really was & I must say I did feel this work in my inner thighs the next day.  I'm cautious, as at home we don't have a squat rack & I have to safely press this weight overhead into proper position.  So anyways, I picked this same barbell up again the next day to do some deadlifts at the beginning of my workout.  It seemed heavier than usual & the second set I was unable to do my usual set of 25.  The third set was also limited to only 15.  Then Mike strolled downstairs & informed me that he'd added TWENTY POUNDS to the bar!  Apparently I have NOT really been challenging myself.  I just increased my deadlift by 20 lb. & my muscles felt almost no difference after three sets the next day.  There was a "twing" of fatigue but nothing serious.

So I made a little trip to Dick's Sporting Goods & purchased the 300 lb. Olympic set.

Now we have 3 barbells & unlimited weightplate potential.  Lookout, the Fishers are getting serious.

The turtle wins the race

This is me last summer when the lilacs were blooming and they'll be blooming again soon.

  A year ago my workouts were strictly cardio 3-4 days a week including one day of Zumba toning with light weights.  While maintaining that, now I've added regular free weight sessions about 3 days a week & have very slowly increased the intensity.  At the age of 44 I have finally learned how to properly perform a Romanian deadlift and today I did three sets of 25 with a 62 lb. bar.  I'm beginning to see the allure in lifting.  It's not nearly as fun as Zumba but being a competitive type of person, it gives me an opportunity to constantly "raise the bar" against myself.  Just a month ago I did this same set of Romanian deadlifts with a bar bearing TWENTY less pounds.  I have also improved my diet.  However I have resisted giving up things I enjoy like liquor, which keeps me from truly getting cut.  

This is me today.

The difference is quite subtle but it's enough to keep me focused on the ultimate task.  I'm not sure when I'll be able to show you the "cut" you see on other fitness blogs.  Diet is key and I still struggle with this.  I eat much healthier but this chef still serves a generous portion.  However I will tell you this.  Since I've added lifting to my routine all of my jeans have suddenly become extremely baggy.  I now own several pairs of work jeans that I can take off without unbuttoning.  Yeah most people would just buy new jeans.  Instead I never forget my belt and spend my hard earned rewards on new workout clothes.  While the drops are small to none,  the scale never tips higher and that is perfectly fine with me.  The weight is slowly shifting to new hard earned curves.  

Find your Fitness Partner

I must start this blog with an apology.  Well...assuming anyone's even noticed that I've abandoned them recently.  I'm back to my usual Spring schedule where I work 6 days a week and I'm now teaching Zumba two days a week.  So given the choice between working out/prepping new routines vs writing a blog OR making dinner vs doing a blog OR doing laundry vs doing a blog....I guess it's obvious that the blog has always lost the coin toss of late.  While today's entry will be brief it's just to remind you that while you may not see frequent written reminders that I'm continuing my fitness quest, it most certainly continues.  I also dare to hope you are too busy working on your own fitness goals to read about mine.

I still track my miles everyday & think it's a great tool.

For those that are still looking for some motivation - I offer my best advice.

 FIND A FITNESS PARTNER!

Today mine helped me work my chest.  I've finally reached the point where it is not safe to do benchpresses without a rack.  I can't safely get into positon with enough weight to challenge myself.  So luckily I have Mike to hand me the 62 lb. bar I was pressing today.  Oh & he's really good at encouraging me to work well past my comfort zone with a little of his added assistance.  We did FOUR sets!  I think I will be pleasantly sore tomorrow.  Even if you're not doing weights, I've found a fitness partner to be an invaluable asset to staying on track.  Those who "make a date" to meet at class or car pool are far more likely to actually appear at a cardio class than those that say to themselves "I'll try to get there."  Don't TRY,  just make it happen!!

The laundry can wait.
Some of the best meals only take minutes as it's pretty quick to saute some vegetables.
Make YOURSELF your highest priority & work on you for awhile.
Enlist at least one friend with a similar goal of self improvement.  I think local is best but if you are not able to do so please let me know & I'm happy to offer my encouraging services.  One awesome online fitness buddy far exceeds any plans you have to sit on the couch and think about how beautiful your body could be if you paid it a little attention.  Summer will be here before you know it.

Let's get busy getting fit!

Today's lunch

Tuna Salad stuffed Cucumber and Roasted Chickpeas

While neither of these recipes are my invention, I feel an obligation to share my adaptations of them because it was a delicious lunch!  Luckily two different friends shared these ideas with me.

Roasted Chickpeas

Drain 2 large cans & set aside to dry for a bit

Preheat oven to 350

Toss the chickpeas with a little olive oil, cayenne pepper & oregano.  (You can really use any spices that you like.)  Spread on baking sheet & bake for approximately 45-60 minutes.  They should be slightly crunchy when they are finished.

It's a great simple, healthy snack!

Healthy Tuna Salad

Cut a cucumber in half & scoop out the seeds from the center

In a small bowl mix:

 1 well drained can of tuna 

1 tomato, chopped

pickles or jalapenos, diced to taste

Fill your cucumber boat with the salad & enjoy!

My newest Fitness Friend

I was curious how many calories I burn doing Zumba.  So I bought myself this new gizmo, the Fitbit.  It only set me back $59.99 & I considered it an investment in my fledgling fitness hobby/career.  I thought it would be nice to be able to tell students an approximate number of calories they could expect to burn during class.  While the technology of a pedometer is hardy novel, this new generation is actually pretty cool.  I wear it all day but it's so small that I forget it's even there.   More importantly, I don't have to do anything with it.  The battery is suppose to last almost 6 months.   It shows the cumulative results on the screen all day or you can go to the site at the end of the day to review your final tallies.  It will post how many steps you took, how many miles that equals and the number of calories you burned.  I also like the hourly graph that shows when you tracked those movements and when you were obviously sitting down for a couple hours.  Another feature is the ability to sync with mobile phones, but unfortunately mine is not a supported model.  It has an online feature to track your food & other helpful diet tools.

So today following some household chores, the preparation of one new routine, a brief upper body weight workout, running thru several songs prior to class & then leading a one hour class my report said this:

 22579 steps taken today

226% of goal of 10,000

 10.04 miles traveled today

201% of goal of 5.00

 2463 calories burned

After two days of use it seems I burn about 500 calories in one - 60 minute class.  Hmmm.... that's what I was estimating prior to this purchase....   Oh well...  It's still a fun toy.

The Tape Measure will tell the Truth

I don't know if anyone has noticed, but I started a Fitness Blog and I've yet to post the specific details of my individual workouts.  The reasoning is simple.   While I certainly have more knowledge and expertise than the average couch potato, I hesitate to give any advice unless I'm confident that it will work.  It's certainly a goal to become more of a leader in this industry, but I'm realistic enough to know that I still have a lot to learn.  I'm still in the educational process.  I am proud to have finally passed a little milestone today.  I successfully passed my AFAA (Aerobics and Fitness Association of America) Group Exercise Certification test.  While I had no problems with the initial written half of this test, my nerves kept me from presenting my best form on the practical portion of the test previously.  Big sigh of relief after a more appropriate conclusion for an instructor this afternoon...

Following my webcam test, I thought I'd workout and logged onto a fabulous online fitness tracking program that someone shared with me: www.jefit.com
Their huge database allows me to easily track my workouts & gives me all kinds of ideas of different exercises for all the major muscle groups.  However before I headed downstairs to start the days weight routine, I noticed that exactly a month ago I had entered all my body measurements onto my profile.   So on a whim I went and grabbed this.

It'd only been a month; so, honestly I didn't expect any of the numbers to have changed yet.  I was pleasantly surprised to find:

My hips are 1/2" smaller

My waist is 1/2" smaller

My Thighs are 1" smaller

& My Calves are 1/2" bigger!

 I guess we will have to work a little harder to see some measurable changes on the upper body. 

So it seems what I am doing IS producing some results and I hope to share some of those specifics with you soon!

What a Fitness Fan does for Fun

I don’t think I’ve crossed over into the fanatic category yet.  However, I suspect that it’s just a matter of time.  For an extended getaway weekend, I just attended my very first Fitness Convention with over three thousand other fans from all over the world.  The event was the Zumba Instructor Convention in Los Angeles, CA.  I enjoyed every minute and think it is safe to say that I am hooked.  For three days I attended 3 sessions a day lasting 2 to 3 hours each.  While we did not spend the entire time doing physical work, we did spend the majority of that time on our feet learning new dance moves.  Since the workshops were so active & there was limited time in between them, food choices were limited as well.  I am not one of those people who can do high intensity aerobic work with a full stomach.  So my diet for three days was basically protein bars, smoothies, cheese sticks and almonds.  The most obvious benefit of this enormous exertion and limited intake was the extreme looseness of my jeans as I dressed to leave.  I had only brought one pair & when I had to remove my belt at airport security, I’m pretty sure I gave a few folks a little show.

More sedentary people might consider this trip a form of torture.  I was on the west coast yet never had time to hit the beach or see any local attractions.  On the last day even some other attendees were sitting in the chairs provided at the sides of the room prior to the conclusion of class just watching.  Not me, I was doing push-ups and planks in a fitness battle exercise.  As further proof that I might be morphing into the fanatic group, I’m already eager to do it again in August at the Zumba Convention in Florida or any other fitness convention I find.  Why? 

-I love to learn, but I find it difficult to sit still.  

Where else can you further your education AND move at the same time?

-It must be the mutual interest because people you’ve never met before are so approachable and friendly.

-The energy is amazing & it’s not just the music.  There’s a palatable passion in the air.  The room is full of people dripping with sweat from exertion, yet they are wearing huge smiles on their faces.

-The participants will inspire you.  Most notable was the woman in a wheelchair with no legs.  She currently teaches two classes a week & said she was adding three more following the convention.  She walked on stage via her two hands, lifted herself back into her wheelchair & led several hundred of us in a Zumba routine we’d never previously done.  You know what?  We had no problem whatsoever following her routine.  

I learned a lot, pushed my body to its limits and had fun doing it.  As I continue my fitness journey, I hope it will inspire YOU!

A peek into my Pantry

This was NOT what I planned to do today.  It all started with this:

Maybe you don't see it at first.  

My pantry is always overflowing with food.  It's a quality I inherited from my father but I practice greater restraint.  Not shopping at Costco for a family of two is a great help in this matter.  This pictured shelf is completely devoted to chips, crackers & snacks.  Yes, I've given this department an entire shelf that is 12" deep & 40" long.  So what you'll see if you look again is empty SPACE!  Since I have stopped buying chips and crackers suddenly there is valuable new room in what I would consider prime retail space.  You see this shelf is right at waist height for easy viewing and grabbing.

So I had the brilliant idea to make this my new protein shelf.  The cans of beans on the opposite side were stacked pretty high.   Then it kind of snowballed.  Every item in there got removed, shelves were wiped and expired items were pitched.   I'm not sure why, but I can't seem to complete this sort of project without some crazy obsessive need to roughly alphabetize my beans and all the other canned vegetables.   Somehow after getting rid of stuff, I still had trouble getting everything back into the original space.

  However quite awhile later when I finished, I had this:

The chips are now located in the hardest area to reach - at the top shelf in the back corner. 

 If you're going to snack with a less than ideal choice....from now on at least you'll also get a good stretch.

A Successful Day

Good news followers.  If I actually adhere to my own self-given guidelines, this might just work!

First off I'll share with you that I weigh myself almost every morning, always sans clothing & before eating.  Yes, it is just a number & I care more about how I look and how my clothes fit than what this says.  The reason I do this is simply to monitor the situation.  Am I trending down, riding a wave up or maintaining the status quo?  I've been doing it long enough that I almost don't need this numerical statistic.  For entertainment I guess the number I think it will be before I step onto the scale.  Fun huh?  Following a particularly big consumption day and a corresponding lack of exercise, I sometimes skip this ritual for the lack of fun factor that will follow.  I liked the number I got today; so, I thought I'd share what I did yesterday to help get me there.

Diet for the Day:
2 cups coffee with Hazelnut creamer  (This is the first entry everyday & I have no current plans to change it.  I know breakfast is suppose to be the most important meal of the day.  However, for me it is imperative to begin with coffee.)

Smoothie - made with 1 banana, 2 tble Peanutbutter, 1 cup non-fat yougurt, generous handful of frozen spinach, 3 Tble orange juice & 1 scoop of whey protein

Nature Valley Protein Bar

Roasted Almonds with Dark Chocolate flavoring for snacking between meals

1 large trout filet
1 bunch Swiss Chard sauteed in a little butter
small serving of noodles

lots of water

Exercise:
Aprox. 45 min. of weights focusing on Shoulders, Traps & Triceps
1 Hour Zumba with Ab work following

So how was your day?  Feel free to share your successes with me!

What's Your Excuse?

I'm certainly not immune to excuses.

Here is my most recent reason one:

Obviously I had a valid excuse to be more conservative with lower body work.  Hoping to promote faster healing by not over doing it, I also omitted my beloved Zumba workouts for two weeks.  I plan to try it tomorrow.  I still classify this as an excuse because in the last ten days I have
Rested - 7
Done Weights - 3
Seems I really fell off the six day a week workout plan huh?  There was also a Birthday to celebrate and a very structured business trip that left virtually no free time.  However my scale did not go on holiday and it reminded me this morning that I am certainly not on track.

So here's the improved knee today.

I think the rest really did help the healing, but it's time to get serious about my resolution again.  There's no sense dwelling on all the different Upper bodywork I could have done during this little lay-off.  Counting today I have 9 days before I attend the annual Zumba Instructor Convention in Los Angeles.  You'll be glad to know I DID workout today.  This afternoon's focus was A, B, C, D, E, F & G  (Abs, Biceps, Calves anD Everyone's Favorite the Glutes).

So the moral of today's story is this.  It doesn't matter what YOUR excuse is.  Acknowledge it, maybe learn from it & then........Get back to work!

Grocery Shopping #101 for us Newbies

So thought I'd share a few of my new grocery cart introductions & I encourage you to add them to yours.

Many of these are new items to my weekly grocery receipt & I will try to help you spend your grocery dollars wisely following my research.
#1- Red Swiss Chard - I sauteed this bundle in 2 Tble. butter & absolutely nothing else.  It is my new favorite side dish! The only problem is one bundle is not big enough when you are cooking for two.  So easy, so tasty....BUY it now!
#2 -Cottage cheese with a covering a fruit is a fantastic healthy snack.  Blueberries were my choice of topping today.  No it's not exciting, but when you're looking for something quick you'll be thankful to see this in your frig.
#3 - I favor any natural sweetener over anything artificial & will be looking for ways to use my Agave nectar.  The jury is still out on this one.
#4 - Eggs are one of nature's most natural proteins.  As long as I know the chickens are able to move about freely as they make my meal, I can fully enjoy their nutritious bounty.  We always prepare a few hard boiled eggs to have on hand later.  They are very handy for just about any type of salad or snack.
#5 - Non-fat plain Yougurt is THE new staple for my frequent protein shakes.
#6 - Quinoa was a new protein rich side dish I experimented with today and I really liked it!
#7 - Almonds are now my easy go to on the road snack.  I always keep a package in my car.
#8 - Spinach  It now goes right in the freezer like this so it's ready for smoothies.

Already in my frig/freezer or not pictured:
Fresh Seafood - We eat Organic Norwegian Salmon about once weekly & frozen shrimp/scallops whenever time or stores do not allow a good alternative
Frozen Mango for smoothies
Bananas
A good assortment of multi-colored veggies- Brussel Sprouts, Red Peppers and Green Beans are some of my favorites.
Humus- an awesome dip for veggies or Plain pita chips if you must.

& an exceptable sweet snack.  I made my virgin batch of Black bean Brownies tonight, which I highly recommend for your sweet tooth.  Take your standard Brownie mix, add a can of mashed black beans or if you're feeling lazy like me:)  a can of refried Black beans.  Mix well.  I added a little water to make it more like the normal consistancy of Brownie mix.  Bake as directed & enjoy with much less calories and fat!

Although I prefer to shop once per week I've found in order to really eat fresh, it's best to go twice.  I typically only buy enough produce/ fresh meat to last half the week.  There is nothing more depressing than throwing away expensive produce don't you agree?  Can't wait for gardening season when the natural possibilities will be more numerous!

Setting the Schedule

Sometime the hardest part of making a decison is just making the decision.  Does that make sense?           I guess I'm just one of those people who performs best when I put my intentions down on paper.  Once it's in black & white, I'm completely onboard and committed.  I can not ignore my goals after they are formally submitted so to speak.  To date I've been "dabbling" in adding weightlifting to my workout routine while still trying to give myself enough time to allow me to choreograph/participate in my favored Zumba routines.  I really haven't done much weight work the last year or two.  After researching various suggested schedules, I have finally come to a conclusion.  

This is the initial routine upon which I have decided to embark:

Basically the plan is to continue doing my cardio/Zumba 4x a week AND add weights 4x per week.

This given schedule would necessitate working out 7 days a week.  As I consider Zumba to give me a very good lower body workout, I will probably "skip" some Tuesday or Friday lower body work and use one of them as a complete Rest day.  Since I only teach on alternate Sundays, on off weeks this day can either be used to prepare new routines or it is another potential rest, extra or make-up weight day.  Don't you admire how even given this strict schedule, I have already figured out a couple possible breaks?

So it appears Monday will be my hardest day.  It's the only day I'll be required to do my Cardio AND an upper body workout in the same day.  

Sweet dreams folks.  Gotta rest up for tomorrow!

Welcome to our Gym

Two and a half weeks ago I started a blog about trying to get ripped.  Has anyone noticed that I haven't done a single entry regarding my workout routine?

I thought I'd begin by introducing you to the Fisher home gym.  It is rudimentary, but proves the point that you really don't need a lot of expensive equipment.  A nice assortment of free weights is all you really require.  One of my first purchases for this area many years ago was the sit-up bench.  It's pushed against the wall on the far right because I NEVER use it.  Our "bench" is really a horizontal ladder covered with a pad I made for our garden bench.  I have pleaded with Mike repeatedly to buy a "real" one but he's really right.  It's perfectly functional for our current use.  I don't benchpress a heavy enough weight to require a safety catch yet & I also like to use the ball as a bench.

Ironically I have access to a wide array of professional grade equipment at the gym where I teach Zumba.  As it caters to bodybuilders, it is filled with everything you could want and a well built clientele that knows how to use it.  Ok, I understand the whole intimidation thing newbies experience when they go to a new workout facility the first few times.  Maybe when I really get a little "rip" or two I'll make my appearance on that workout floor.  I'm "Zumba girl" and bodybuilders really aren't that impressed.  Well that's what they want you to think anyways.... However they aren't too subtle about staring when they're taking rather lengthy breaks between their sets while we do our routines.  Let's not get sidetracked and get back to the focus of today's blog...

First off, I find keeping a record of your weight lifting routine to be mandatory.  How can you make sure you are progressing if you can't remember what weight & number of reps you did last time?  I'm still working on a better routine that focuses on specific areas.  My old practice was a hop/skip/completely random assortment of exercises.  Basically I'd decide on a number of exercises I was going to do and it was usually a really small one like ten.  Is it any wonder I'm not already ripped?  LOL  Also with the exception of abdominal work, I almost never did more than one set of anything.  You have to start somewhere & I'm the first to acknowledge that my workout routine needed some fine-tuning.

So today I choose three areas upon which to focus:

 Shoulders (Anterior, Middle & Posterior Deltoids) Traps & Abs

I did TWO reps of every exercise I selected & I did TWELVE different ones!  We'll get more specific later and maybe I'll even progress to a proper number of sets like three.

Tackling the Enemy

Her name is Vino, but occasionally she tempts me with her friends margarita and other fruity cocktails.  I'm sure many of you are familiar with this beguiling temptress.  We've been intimate friends for awhile as she keeps me company on many a late evening.

 However recently I've developed a new daily relationship with this website called MyfitnessPal.com.  For the first time in years, I've been tracking my daily calorie intake & my exercise expenditures.  I highly recommend it because if nothing else it will MAKE you think about what you ingest knowing you will have to enter it into this log later.  It's all on the honor system & they have a very good database for your meal entries.  Of course you could just forget, or lie ....but that defeats the purpose...so odds are you'll be truthful.  So in brief, I will make agonizing conscious decisions all day long to avoid things I'd really like to eat.  I'll eat my roasted vegetables and baked fish which are really quite delicious.  I'll congratulate myself on that smart decision to have a fruit/veggie smoothie for brunch and some almonds as a snack when hunger beckoned.  And then it happens....

I'll decide to "celebrate" my success with a little glass of wine.  It appears I am not one of those people who can limit themselves to just ONE glass of wine unless someone has hijacked my MyFitnessPal.com account.  Holy mother of earth HALF of today's calories are liquor.  (This is especially bad as tomorrow is a planned "skip" evening of liquid hydration & sushi celebration.)

On the bright side, admitting your mistakes is the first step in correcting them.  I am also pretty proud that even with this HUGE handicap I have already lost 5 pounds since I began this quest.

However, consider yourselves forewarned.  If I get cranky next week, you'll know I have started abstaining my visitations from a dear friend in pretty glasses.  No, I'm not going to say goodbye forever.  I'm not the kind of girl who lies.

My First Smoothie

It seems if you follow any fitness or diet blog for long you'll hear someone raving about smoothies.  I recalled that I actually own a smoothie maker.  So on the last trip to the grocery store, I bought a large container of plain yougurt, more spinach, some kale and fresh strawberries.  My next purchase will be protein powder, but I haven't figured out which one I want to buy just yet.  That is a whole other blog.  Figuring this was enough material to whip up a maiden batch, I did a quick internet surf for some recipes.  All the recipes I found suggested frozen strawberries.  Ok....I remembered purchasing some kind of frozen fruit quite awhile ago & burrowed to the back of the freezer.  Bingo...Mangos!  I revised my internet search but quickly decided I was too hungry at this point to bother with a precise recipe.  Into the back of my cabinets I delved searching for my long forgotten Smoothie maker & I filled it with this:

One quart sized baggie full of frozen spinach

An undetermined amount of frozen mango

One ripe banana

1 Cup Choboni plain low-fat yougurt

Then I hit mix.  My poor Back to Basics Smoothie ELITE struggled to life but it didn't seem like any mixing was really going on so I helped it out with a spoon.  After a few rounds of this I tried the smooth button and finally got some real help from my appliance.  It began to circle into the desired thick green blend.  I anxiously grabbed my mug aiming it under the convenient spout at the bottom, hit pour and waited for my glass to fill.  Nothing.  Ok the bottom spout is clogged, so I whipped off the top and poured it into my glass.

...and you know what?  It was delicious! 

 Smoothies are so simple to make.  Do other people know about these?  Now as I recall the reason my Smoothie maker is stashed in the far back corner of a cabinet is because it's an absolute bitch to clean.  I'm seeing a Vitamix in my future.  Sure wish there was a gift giving holiday coming up like a Birthday or something......  (Is that subtle enough?  It's January 26th in case you were wondering.)

Cheers!

Goodbye Mr. French Fry

I love you Mr. Potato, but we need to talk.  I'm sure you're not all that surprised by what I am about to say.  It's time for a break & honestly it's really not that unexpected.  I'm sure you've picked up on the growing warning signs and noticed my more frequent absences.  Perhaps it won't be forever and know that I will still think of you often.

My new mantra is clean eating.  I'll be following some advice I got from the athleticbuild.com.  Their article "The Big Ten: 10 Nutrition Rules to Achieve an Athletic Build"  got my attention.  I will paraphrase the article for you.

1. Eat Clean
If it was made naturally it's ok.  If not it must not go. (no candy bars, cheetos, soda)
2. Drink Water
3. Eat lean Protein (fish, eggs, chicken, beans)
4. High Fiber (Broccoli, whole grains, beans, peas, oatmeal)
5. Protein Shakes (well......maybe I'll give these a try)
6. Avoid Simple Carbohydrates (White breads & rice, most baked goods, anything with sugar....GASP!)  Fried food & Sodium Nitrate
7. Eat Healthy Fats
 (almonds, olives, salmon, peanut butter)
8. Choose slow digesting carbs (oatmeal, beans, brown & wild rice)
9. Eat your Fruits & Veggies
10. Cheat - This is my favorite!  The only problem will be only doing it once or twice a week as they suggest.

So my new friend is the roasting pan.

It's really shocking that I've never tried roasting vegetables this way until now because it's so easy!
On my first attempt I did a sweet potato & a head of broccoli.

Preheat Oven to 400 & bake for 30 minutes.

I peeled and diced the potatoe & then put in a ziplock bag.  Next I added 1 Tablespoon of Olive oil, 3/4 teaspoon sea salt & 1/4 tsp. pepper.  Shake well & spread on parchment paper.
The broccoli looked dry so I added another Tble of olive oil to the bag.  The result was I burnt the shit out of the broccoli & the same amount of salt was way too much for this veggie.  However, the potato was very good!  Tonight with our fish I'll be trying cauliflower & maybe another recipe with tomatoe and cipollini that a friend shared.  I love that people want to help with this quest and I'm not ashamed to admit I'll need all the help I can get!  Hope you enjoyed today's roasting lesson although I'm sure most people are not new to this.  How about I demonstrate how to properly spread peanut butter on bread tomorrow?

...that was a trick....You mean dip celery in the peanut butter right?  Right!  See you are reading this thing.  Thank you.