New Blog, Who Dis?

After much thinking, I have decided that come January, I am going to gear my blog towards other things besides nutrition. As much as I love sharing recipe's and healthy lifestyle habits, there is only so much I can think of sharing!

Since I will be super busy with wedding planning, and many other things next year, I will share all of that fun stuff with you, and much more!

STAY TUNED.....

Overcoming a Holiday Food Coma

The holidays aren’t over yet, but that doesn’t mean you have to eat your way through them! These last 4 days I have been eating nothing but junk, and I am soooo ready to get back into my normal eating/exercise routine! It is extremely hard to get motivated after a long weekend of eating, drinking, and being with family and friends, but if you have the determination in you, then you can do it!

I refuse to miss any days at the gym this week. Tonight will be mostly cardio, and a little bit of weights. Tomorrow I will go to boxing, Wednesday and Thursday I will go to the gym, and Friday I will go to boxing. I have prepared my lunches for the week as well, and have been trying to bring smaller portions with me so that I don’t get too full. I also like to save room for a little snack towards the end of the day. This usually consists of almonds, carrots, some pita chips…. Nothing too filling, and definitely no sugar.

I think I was definitely able to get everything out of my system this past weekend, and now I can start fresh and not crave pizza or ice cream for a while.

I try not to keep junk food in the house, and try not to order in during the week. The key to eating healthy is knowing what you are putting into your body, and that starts in your own kitchen. Take an hour out of your Saturday or Sunday to go to the supermarket and buy stuff to cook for during the week. Once you get into a routine, you will notice a huge difference. Find what works best for YOU.

I would start working on a routine now before the gym starts filling up with all of those New Year Resolutions!

Booty Building Exercises

Right now, I am currently working on building my booty for next year. Since it is the holiday season, I have been doing more cardio because I've been eating more (what else is new). By doing too much cardio, you begin to lose your muscle, and I have noticed it, so now it is time to crack down!

To build that great booty you have always wanted, it takes time, patience, and a couple of months. You must be consistent, because as we all know... nothing happens over night!

Below are some of my favorite booty exercises that I have been doing over the past couple of weeks. I hope to see some results by February if I keep up the weights and lessen the cardio!

1. Hip lift progressions (about 40 reps)
2. Squat kick-backs (4 sets of 10)
3. Squats with 15-25 lb dumbbells (3 sets of 20)
4. Single-leg squat toe-touches (squat down and touch your right foot out to the side, then bring in and do the same with the left leg) about 20 reps
5. Frontwards and backwards lunges (about 20 reps on each leg)
6. Squat jumps (15 reps)
7. Single leg progressions (3 sets of 10)
8. Single-leg dead lifts with 10-15 lb dumbbell (15-20 reps on each side)

Try these out and see which ones you like! The good thing about the exercises listed above, is that you can do these right in your own home!

How am I Doing?

Hey everyone,

My friend Gabby thought it would be a great idea to create a survey for my followers to take, just to see what types of exercises and stuff you like to do. Also, to see how you think I'm doing!

Please take a few moments to take this survey. This way, I know how to cater to my awesome followers accordingly =)


Sweet Nutrition Survey

Healthy Thanksgiving Side Dishes

Have to make a dish for Thanksgiving this year but have no clue what to make? I am sure almost everyone reading this is in the same boat. But what if I want to make some sort of healthy dish to bring to the table?

Have no fear! Thanksgiving has been at my moms or my aunts house for the last 27 years, and every year I try to make something different to bring. Last year I had found a recipe for sweet potato mac and cheese. It wasn't much healthier than regular mac and cheese, but sweet potatoes have some great benefits, and it tasted great!

I am starting to research ideas since this wonderful holiday of ours is approaching in 2 weeks! Roasted brussel sprouts is always an easy dish to go for, but I am looking to make it interesting! I found a recipe for squash gratin (instead of potato gratin). Roasted butternut squash is another easy, yet healthy dish to make. Roasted vegetables, quinoa salad, and many more salads you can find as well! There are tons of dishes you can find online that are super easy to make, and guilt-free!

Some of you may think that I am a bit coocoo trying to think of healthy recipes to make over the holidays, BUT this is the time where many of us tend to put on the big ol lbs. You can still enjoy these healthy dishes by adding your own touch to it, and you will also feel healthy and not as bad knowing that you can make healthy dishes that still taste great!

What are you bringing to the table this year?

Seriously Sticking to a Diet....

After what I have eaten these last 4 days, I am FINALLY starting my diet. Sometimes you just need that last hoorah to get out of your system.

Although I have plenty of time, I know it will take me a while to get used to not eating certain things, so I figured I would slowly (and for real this time) start NOW. The sweets have got to go for good, or else I may be hooked on them forever! No more ice cream or chocolates during the day or at night. Meal prepping is still 4 days a week for the most part. If I do not meal prep, I make sure I get a salad for lunch. I am going to start bringing more veggies to work as a snack.

No fried foods or binge drinking… I know, they are just such a great combo, but GOT TO GO! 

I will be mixing up my workout routine this week with both boxing and the gym. Boxing will help me burn the most calories, and the gym will help me with toning.

This time I am going to be serious and really stick to this! I have a lot to look forward to come the beginning of next year and want to make sure I am feeling and looking great!

Meals: 

Monday/Tuesday:

• Breakfast- vegan protein shake with organic peanut butter and 1 banana
• Lunch- grilled chicken and roasted brussel sprouts
• Snack- carrots and celery
• Dinner- steak salad/teriyaki (ground) turkey rice bowl

Wednesday:

• Breakfast- scrambled egg whites and a side of turkey bacon
• Lunch- leftover teriyaki turkey rice bowl
• Dinner- TBD (healthy)

Thursday:

• Breakfast- scrambled egg whites and avocado
• Lunch- grilled chicken salad (from outside)
• Snack- carrots
• Dinner- sushi

Friday:

• Breakfast- oatmeal with berries
• Lunch- TBD (something healthy)
• Dinner- TBD (something healthy)

Time management

Many of us like to come up with any and every excuse in the book to not work out, but that all stops NOW.

What are some of these excuses I speak of? Well let’s take a gander, shall we!

1.      I’m too tired

2.      I’ll go tomorrow

3.      I have to work late

4.      I have no motivation

5.      I have no time

6.      I have no energy

7.      I have to walk the dog

8.      I have a happy hour to go to

9.      I don’t want to cook dinner late

These are just some of the many excuses that we can give, but fortunately, there is a solution for all of them =)

If you’re too tired, the gym tends to give us that second boost of energy, and you actually get more done after a workout than if you were just sitting on your ass at home. If you keep putting the gym off until tomorrow, you won’t make it for a very VERY long time....make it...... TODAY. If you have to work late, go in the morning before work, OR if you have time during your lunch break, OR go after work if you don’t have to work late every single night (it won't kill ya, trust me). Motivation has to start somewhere, and that’s with Y-O-U. You are the only person that can truly motivate and push yourself to go.

Stop making excuses and start making moves! It is the only way you will truly meet your goals and see results. Once you start getting in the swing of things and have a routine down, the gym (or however you decide to exercise) will be a second nature to you.

Don't Hibernate Because of Weather Change!

Just because the seasons have changed, and the temperature is slowly starting to drop, doesn’t mean go into hibernation and become a couch potato! This is the absolute best time to start losing weight/toning up for the summer! I know, I probably sound crazy talking about next summer when it is months and months away, but the perfect body doesn’t happen overnight!

This is what many of us take for granted. We have to push through the cold fall/winter nights, and get our butts to the gym! If you’re the type of person who has to bring their gym clothes to work in order to make sure you go straight to the gym instead of home, then by all means… DO IT!

Even if you work out 3 times a week, that is better than nothing! Take a class at the gym, or put together a routine like I do! Right now, I’ve been focusing mainly on cardio, but I have noticed that my ass has definitely lost its shape and is looking a bit flat -_____-, so I am going to focus more on my butt and thighs over the next couple of weeks, and then I will switch over to arms. The key to my workout, is to really be strict with what I am eating. Today, I brought shrimp stir fry for lunch. No rice or any sort of high carbs in the stir fry, just shrimp and veggies! I also used a low-sodium teriyaki sauce to sauté with.

Football season is also upon us, so on Sunday’s, I will make those my cheat days =). Starting off with one cheat day a week, and then once I get used to it, I will try for every other week. I am sure you guys already have it down that I am a HUUUGEE sweets person. I found these Lara Bar Bites at the CVS by my office, to keep in my desk for when I’m craving M&Ms. They are double chocolate brownie, and are made with dates, almonds, chocolate chips, cocoa powder, coconut flour, and sea salt! One of these little brownie bites will satisfy my sweet tooth, and then I don’t feel as guilty.

If you are a big snacker like myself, start buying healthier snacks to keep at your desk and in your home. Hummus and pita chips or veggies is also a great snack to keep in the fridge at work. Just don’t take advantage and overindulge, or else you will defeat the whole purpose of healthy snacking.

Sweet Cravings

Since I LOOOOOOVE sweets so much, it is extremely difficult for me to cut them out of my wedding diet. I have tried substituting water for sweets, or buying healthier options (which are not as good) such as flourless brownies or having a piece of dark chocolate, etc.

It is a good thing that I have 6 months to go, but obviously I would like to start seeing results by January/February of next year. I also started buying Del Monte fruit cups to substitute for that cookie or Ben and Jerry’s I may be craving at the moment. Believe it or not, it actually has started to work! I always pour out the liquid from the juice cup and just eat the fruit because I don’t want that extra added sugar. They are only 100 cals, but you have to be sure that you are not eating these every day because the sugar content is a bit high. I guess the sugar content is lower if you pour out the liquid, but not by much. This is also one less thing I want to be hooked on to satisfy my sweet tooth.

Eating fruits later in the day/night that are high in sugar, are definitely not recommended if you are trying to lose weight.

Another way I try to curb my sweet cravings is to make sure I have a filling dinner that will leave me with absolutely NO ROOM for dessert. I know over the next couple of weeks when I start getting super super serious, it will be a no-brainer, but for right now it is KILLING ME!!!

For the most part, I am pretty good with not over-indulging when I do eat dessert.

How are some ways you control your cravings when you are on a diet?

Balsamic Chicken With Chopped Brussel Sprouts

I have been trying to find healthier chicken alternatives to make for my lunches during the week because I am just getting so sick of grilled chicken and quinoa!

I decided to research balsamic chicken recipe's, so that my chicken has a bit more flavor than plain old grilled chicken that is seasoned with some salt, pepper, and garlic.

What I found was a very simple, easy, AND healthy recipe for baked balsamic chicken and veggies. Now, you can bake everything on the same pan, lined with parchment paper, OR you can bake your veggies and chicken separately. Before I left for my boxing class last night, I marinated my chicken, so that I could just pop it in the oven when I got home.

The marinade is very simple. All you will need is 1/3 cup of balsamic vinegar, 1/4 cup of avocado oil (or regular olive oil), salt, pepper, freshly minced garlic (or garlic powder). You can also add parsley or thyme to give it more of an earthy taste. Whisk all of your ingredients together, and pour about 1/3-1/2 of the marinade into a zip lock bag with your chicken breasts. I let it sit in the fridge for about 2 hours.

Pre-heat your oven to 400 degrees. Chop up your veggies (in my case, I only used brussel sprouts). You can add carrots, broccoli, tomatoes, cauliflower, etc.! I placed my chopped brussel sprouts into a small glass pan, seasoned with some salt and pepper, and added the remaining marinade to them, and popped them in the oven to start cooking. I then transferred my marinated chicken into a separate glass pan, and placed in the oven. I like to use thin cut chicken breasts because they take less time to cook. I baked the chicken for about 30 minutes, flipping it every 10-15 minutes. I like my brussel sprouts a bit more well done, so I decided to leave them in for 45 minutes. The marinade did not make them crispy, but they still came out the way I would've wanted them to!

This is a very light and enjoyable meal. I recommend making this during the week if you don't have enough time to prepare dinner, or your lunch for the week.

Enjoy!

Falling Back into Your Routine

Man does it feel good to be back in my normal, every day, routine! I have officially started my wedding diet, so hoping to see results sooner rather than later! Right now is the part where I am slowly trying to ween myself off of sweets, alcohol, and bread. I am not going to cut carbs out completely until a few weeks before my wedding, so I do have some time!

This week's gym routine has consisted of more cardio than weight training due to the fact that I want to start feeling like the old me. Once I start feeling good about myself again, I will start to add more weight training to my every day routine. I am not overweight or anything like that, but I am used to seeing myself look a bit thinner, and I know that will be the only way for me to feel comfortable and feel extremely happy/sexy in my own skin. Some people like to call me crazy, but I just call it motivation and wanting to feel great about myself every day!

I have meal prepped for the week, and stopped eating after 9pm. Dinners (for the most part) have also been home cooked. I am definitely in that phase where I am getting more strict on myself again about what I am eating. Socially drinking will have to come to an end soon as well. As I have said in previous posts, I do not drink much, but when I do drink, I hate the way I feel the next day, and it also does NOT help with weight loss. If I do go out, and I feel like having a glass of wine, I will have one glass of wine and that will be my limit. Everything should be done at your own pace when it comes to dieting. Some people get crazy into it and show results rather quickly, while others may take some time because it is not something that comes easy for them.

We all have goals in life, and right now, this is mine. I am motivated and determined to look a way that I have envisioned in my mind for a while, and will not stop until I have reached that goal! I hope that you too will stay motivated when it comes to accomplishing your weight loss goals, or any goals you have in mind for that matter!

Gym Routine:

• Treadmill sprints at 9.5 for 20-30 second intervals for about 20 minutes
• Jogging on an 8.5 incline at 3.8-4.0
• Walking on an incline at 8.0-9.0
• StairMaster or Elliptical for 15 minutes
• Backward lunges
• Jumping squats
• Free weights
• Abs with exercise ball
• Burpies 

Hump Day Routine

Now that I am getting back into my normal every-day-routine, I want to start sharing my daily meals and exercise routines with you.

On Monday, I did go back to the gym, but can't say that I ate super clean (covers hand over face). My fiance has friends in from out of the country, so you know what that means.... lots of dinners and what not! I do try and eat as healthy as I can when going out for dinner, but since the summer is over, I will treat myself to that extra piece of bread here and there.

Today I brought an organic banana for breakfast, grilled chicken with quinoa for lunch, and pretzel crisps with hummus for a snack if I get hungry a little later. I have a long day ahead of me, and probably won't be able to eat dinner until around 8:30. My gym routine will consist of boxing tonight, so that is about 60 minutes of HIIT. If you live in New York City, walking everywhere is usually the best option. The boxing gym is about 24 blocks from me, and since the weather is still nice out, I usually like to walk there and back, totaling 48 blocks =).

Since I won't be eating dinner until later, I am just going to make myself 2-3 scrambled egg whites, and a piece of wasa bread with organic peanut butter.

I absolutely HATE eating late at night, and it is so bad for you. That is how you gain weight. You are not giving your body enough time to digest before bed.

Tomorrow I will be going to the gym to do some cardio and weight training. For dinner I will either be making zoodles, or my cheesy zucchini bread.

Over the next couple of months, my main focus will be getting to/sticking to a weight that I feel most comfortable at, and toning up as well.

Getting Back into the Groove

Getting back from a trip at the very end of summer can be pretty rough. I am finally en route to starting my wedding diet, and I could not be happier!

I am cutting down drinking for the next couple of months (not that I drink much to begin with), but I will not be socially drinking as much as I usually do. A glass of wine here and there or a vodka soda here and there will do the trick for me over the next couple of months!

For me, it is not a huge deal to stop drinking. I know it will make a HUGE difference in the way I feel. I am also going to start lowering my carb and sugar intake. I have to sort of ween myself off of the two in order to cut them out completely.

I am still going to be meal prepping for lunch during the week, and cooking dinners instead of ordering in (which my fiance and I have been pretty good at over the last few weeks).

Getting back into my normal gym routine this week, and then the dieting will officially begin! I have also signed up for boxing, so that will help motivate me even more!

Stay tuned....

Zucchini Cheesy "Bread"

I have been wanting to make this zucchini cheesy "bread" that I saw a video of on Facebook for the longest time, and last night I finally made it! It is soooo delicious and very low in carbs....well, because there is no actual bread in the making!

I researched a couple of recipes and took some ingredients from each, and kind of just measured everything out by eye.

The recipe is very simple. Here is what you will need:

• 2-3 zucchini's (depending on how many people you are feeding)
• Garlic powder or freshly chopped garlic
• Grated fresh mozzarella
• Grated fresh Parmesan cheese
• 1-2 eggs (also depending on how many zucchini's you use... I only used 1 egg)
• Corn starch (to help thicken up your zucchini crust)
• Salt & Pepper
• Red Pepper Flakes
• Chopped Parsley and Italian Breadcrumbs are optional (I did not use either of these, but some recipe's called for it)

Grate your zucchini's into a medium sized mixing bowl. Zucchini contains a lot of water, so you will have to use a cheese cloth or paper towels to squeeze the excess water out. Take your grated zucchini out of your mixing bowl to drain the excess water.

Once you have drained most of the water out, transfer your zucchini back into the mixing bowl. Add your egg(s), garlic powder, salt, pepper, 1 cup of mozzarella cheese, about 1/3 cup of the Parmesan, corn starch, and mix together. With the corn starch, I put in a couple of tsps. You will know if you need to add more, because the mixture may start to turn a little watery.

Line a baking sheet with parchment paper. Transfer your zucchini mixture onto the paper, and form your crust in a rectangular shape with a spatula. Bake for 25 minutes.

Once your 25 minutes is up, take your crust out (it should be golden brown by this time). Add more mozzarella on top, red pepper flakes, and parsley (if you would like to add some extra color). Pop it back in the oven for another 8 minutes (or until cheese has melted completely).

You can heat up some marinara sauce for dipping, or whatever your heart desires. I did not dip it in anything and it was still so yummy! You don't even taste the zucchini!

Here is the finished product....

End of Summer Doesn’t Mean End of Diet…

Although it will not start to get cold right away, this weekend closes out summer 2017. Labor day weekend is just a few days away, and I am sure we are all going to be drinking, eating, and celebrating how great this summer was! Hopefully, we will also be celebrating how great we look from working out so hard over these past few months!

Summer is not exactly over for me just yet, so I can’t completely start my strict diet until I get back from Vegas! Once this weekend is over, I will have about a week and a half to detox before my trip. No drinking, and just gym up until the day I leave! I may even try a 3-day juice cleanse right before my trip. Juice cleanses are not a long-term cleanse that you should be consuming in order to lose weight. They contain a lot of sugar, and once you are off the juices, you are more likely to gain weight back much quicker. I have never stuck to a juice cleanse before, but if it is only for a few days, then I think it is much better and efficient than if you were to do it for longer than a week. I could also just stick to my grilled chicken and veggies, but we will see if I am feeling up to it, and I will let you guys know my thoughts on the juice cleanse if I actually do it.

Once I am back from Vegas, I will be drinking A LOT less, and preparing my lunches every week (and hopefully most dinners as well). I have just signed up for a boxing gym, so I will be switching up my workout routines each week.

Boxing is not for everyone, but it is definitely for me! I love HIIT workouts that make you sweat a lot, and feel very accomplished/good. If you are looking to lose weight AND tone up at the same time, then I suggest you look into boxing classes or studios near you. It is well worth the money if you are going to stick to it.

I hope everyone has a fun and safe holiday weekend!

More workouts and wedding diet plans to come throughout the months ahead ;) !!

Wasa Bread

For those of you who do not know what Wasa bread is, I suggest you go check it out if you are looking to add a low-cal/low-carb into your diet.

This bread is perfect for a snack, lunch, and obviously losing weight! I actually was turned onto this bread by my college roommate. When I first tried it, it kind of tasted and felt like I was eating cardboard, but once you dress it up with some turkey and cheese or some peanut butter, you will begin to acquire the taste. I have started bringing Wasa for breakfast with some of my organic pb, and also for lunch with some honey turkey. It is only 40 calories, and 10g of carbs!! You definitely can't beat that!

So if you are looking for healthier alternatives, and want to stick to a healthy diet, then I suggest you try Wasa! There are all different flavors you can choose from as well!

Below is a picture of my lunch from the other day... the pieces are pretty small, so I like to take 3-4 pieces with me just in case I am not super full =)

Best Abdominal Exercises for A Flat Tummy

Abdominal exercises are probably the easiest exercises you can do, where you will see results rather quickly. That is why you don’t have to do them every day. I usually try to work on abdominal's at least 2-3 times a week, for about 10-15 minutes (which is really all you need). When you are doing other exercises, you don’t realize that you’re usually working out your core majority of the time.

Here is a list of the abdominal exercises I like to do at the gym, or even at home…

• Exercise ball crunches (upper abs)
• Front planks
• Bicycle crunches
• Flutter kicks
• Side planks
• Seated medicine ball twists

All of these exercises are great for targeting both upper and lower abdominal.

                                                 

                                              Feel the burn!!!!

How to Accomplish a Smaller Waist

This is what I would like to accomplish within the next couple of months, so I obviously have to write about it as I conduct my research =)

Working on maintaining a smaller waist is not just based off of exercise. You have to really be aware of your daily calorie intake. This means that eating more fruits and veggies, lean meats, and whole grains in smaller portions, is what is going to have to be done in order to maintain that tiny figure. Of course, cardio and weight training should still be included in your diet, but your meals is what will really determine your outcome. This goes hand in hand with my previous posts about portion control and meal prepping during the week.

If you eat more whole grains, you are likely to lose weight faster, compared to eating fruits which contain sugar. In order to maintain a healthy weight loss, losing 1-2 pounds a week is the norm. Losing more weight in a week would be unhealthy, unless you are overweight.

 This is something I have been wanting to accomplish for so long, but I just do not have the will power. I guess now that I have my wedding to motivate me, that makes things a bit easier.

This time, I really have to cut out sugar for a while and actually stick to it. If I do want some sort of after dinner snack, I will keep some fruit in the house, but try not to eat too much of it. Egg whites every morning for breakfast, sometimes with some turkey bacon on the side is what I will have. For lunch, it will be chicken and veggies, and sometimes fish. For dinner, also some sort of chicken or fish dish with veggies.

I will be tracking my progress once I start. It will most likely have to be next week when I have time to go food shopping over the weekend.

Stay tuned…..

Garlic Butter Shrimp Over Zucchini & Squash Noodles

Back to eating healthy I go!

Saving up for a wedding means cooking dinner during the week and bringing lunch to work as well. This also gives us the option to eat healthier and not feel bad about that takeout we ate the night before.

Last night I decided to whip up a simple and easy dinner for the future hubby and I. Although he is not a fan of zoodles, I assured him that the way I was making it, he would definitely enjoy. Unfortunately, I was so  hungry once I finished making it, that I forgot to take a picture! I will post it next time.... I promise!

Anywho.... I bought organic zucchini and squash, stuck it in my spiralizer, squeezed out the excess water from both vegetable, and tossed them in a bowl with some salt and pepper. I then heated up some grape seed oil in a pan, and cooked my noodles for about 2-3 minutes, or until they start looking a bit softer. Once the zoodles were done, I transferred them to a plate and set them aside. I then washed my shrimp, seasoned with some salt and pepper, heated up a little but more grape seed oil in my pan, and cooked my shrimp for about 2-3 minutes. Transferred the shrimp to another plate and set aside while I make my sauce. All I did with my sauce, was add about a half a stick of butter (can be salted or unsalted), chopped up some fresh garlic, and melted it all together. You can also add some lemon juice and parsley for that extra kick!. Once the butter and garlic were mixed together, I added my zoodles and shrimp back in, and sauteed for about 3 minutes. You don't want your noodles to get too mushy!

And voila! It was very flavorful and light. I was surprised my soon to be hubs enjoyed it!

If you are still on that healthy kick, and you are looking for some light dinner recipes, this is definitely one to make!

How to lose weight the healthy way

Some of us like to try out different diets to see what works the best, and some of us just don’t want to eat anything at all. STOP RIGHT THERE. If you think that by not eating for a couple of days is going to help you lose weight, then you are mistaken.

Yes, you will lose weight a lot quicker, BUT it is the unhealthiest thing you can do to your body. Our bodies need fuel and energy in order to be productive throughout the day. Food is our fuel to help us get the right amount of energy that our bodies need. These foods include protein, carbs, and fats. When you stop eating for a certain amount of hours, your body literally starts shutting down, and eating itself.

Once you start dropping those pounds like flies, you will eventually gain it all back. You might even gain twice the amount of weight back because you’ll just keep eating since your body has to reset once it has been shut down with no fuel to add. Once you gain all that weight back (and some), it will most likely be harder to lose it again.

The smartest thing you can do while trying to lose weight is to change up your diet. Also, EXERCISE!! Try some healthy veggies, fruits, or fish that you may not have eaten before. If you don’t like it, then try something else, but do not think that it is healthy or cool to lose weight by starving yourself. You will only be hurting your body in the long run. 

My morning gym routine

Who likes waking up super early to go to the gym before work? UMMMM…………. no one!

When I know I won’t have time to go after work, I make sure that I get my ass up at 6:30am and head to the gym. I will admit, I have a small gym in my building, so it is much easier for me to wake up and head right downstairs. I am also signed up with a gym, but I am not sure how I would make it in the early morning if that was my only option.

Going to the gym in the morning really gives me that extra burst of energy that I need to help get me through the long work day. I start off by running/walking 2-3 miles. I also like to jog on an incline towards the end of my workout to keep my heart rate up. Once I have completed my run, I head to the weights. I am still a little tired, so I do not lift as heavy in the morning as I would during my evening workout. I do lunges with a 15-20-pound dumbbell. I do a couple of arm exercises as well, but really like to focus more on cardio in the morning. Remember, the earlier you do cardio, the more your body will burn off throughout the day!

It’s summer time and we all want to catch happy hour after work, or head out of the city for the weekend, so getting in as much gym time during the week whether it is in the morning or the evening (or both), is key!

Getting Ready for Your Bridal Diet

Some brides hire trainers before their big day (if they can afford it), and others simply look up exercises online, or just do what they know in order to get and stay in shape for the big day.

My big day is in less than a year, so I guess I should slowly start my wedding diet soon. Since I already go to the gym pretty much every day, it is time that I put myself on a strict diet closer to my wedding day.

I have already decided that I am going to give up alcohol, high carbs, and dairy, at least 2-3 months before. This is going to be the hardest thing I have ever had to do, but the results will be worth it. You will all be on my journey with me once this starts. I will be blogging daily or weekly (depending how busy I am with work, etc.), and will let you know my progress and most likely how hard it is for me the first couple of days/weeks.

For the time being, I am continuing with my gym routine, and eating how I normally eat. My first dress appointment will be in August, so once I determine the style I like, that will determine what parts of my body I will need to target. With that will come specific exercises for arms, legs, abs, pretty much everything no matter what!

For your wedding day, you want feel FANTASTIC and look FLAWLESS.

More to come throughout the upcoming months..... =)

Getting Back From Vacay Mode

Hey guys! Sorry you haven't heard from me in a while! I was in Greece with my fiance for 10 days!! Yesterday was my first day back at work and it was NOT fun!

Bouncing back after a long and AMAZING vacation is tough for all of us, I am sure. We came back on Friday so that we had the weekend to get back in the swing of things, and it definitely made a difference. Of course I couldn't wait to get back to my gym routine. I did try and go a few times on vacation, but who wants to work out when they are supposed to be relaxing?!

Getting back to the gym was honestly not as hard as I thought it was going to be! I am starting off with more cardio after all of the food I ate in Greece, just for this week. I started incorporating weights as well, but not for long. After July 4th weekend (coming up this weekend), I will be completely back to my old routine and I will be able to start toning and feeling back to my old self again!

On Saturday I ran and walked on an incline for about 40 minutes and then did some arms and glute exercises. Sunday I did the elliptical for bout 30 minutes, and then yesterday I ran and sprinted a mile and then did some arm exercises. Today I will do only about 15-20 minutes of cardio, and the rest leg and glute exercises.

I am also going to start my wedding diet soon, so get ready for some great exercises if you are also a bride to be!

Get Vacation Ready!!

Preparing for a vacation is pretty much the same as preparing for your summer body. In a week from today I will be on the beautiful islands of Mykonos and Santorini.

This week, my breakfast will be light, yet filling. My lunches are all prepped, and my dinners will be all home cooked.

Breakfast will include 2-3 scrambled egg whites and a banana, 2 hard-boiled eggs, light and fit yogurt, or an egg white and turkey bacon wrap (whole wheat wrap of course). I usually decide what I will have when I get to work.

Last night, my fiancé and I made some grilled chicken with a little bit of BBQ sauce, and a side of sautéed brussel sprouts. I made extra so I had for lunch today. Tonight I will be making my paleo meatballs with organic garlic tomato sauce. That I will also be bringing for lunch tomorrow. Thursday I will bring my adult lunchables with some veggies, and Friday I will most likely treat myself to a salad from Chopt.

Once you set your mind to something, it is easy to keep up, ESPECIALLY if you know that you are going to have to be in a bathing suit in a short period of time!

Since we all splurge on vacation, I know it will be hard to not eat certain things. This is where moderation comes into play. I also like to bring a pair of workout clothes with me, just in case I have some free time to get in a quick exercise before I start my day. I know, I may seem a bit coo coo for working out when I should be enjoying my vacation, but it honestly really makes me feel much better!

Do what will help you the most to prepare for your getaway J

Memorial Day Weekend Aftermath

So I am a little late, and it is almost the weekend, but I am sure everyone has already had their salads and hit the gym hardcore after last weekend. I for one, went for a run as soon as I got back from the airport on Wednesday night.

It is extremely hard to not consume tons of alcohol and food on the weekends over the summer, but if you are pretty good 5 out of 7 days in the week, then you are on the right track. Make sure you are being as active as possible either before or after work, whether it is a morning jog, a spin class, etc. Try and meal prep every Sunday so that 1. You are not eating garbage, and 2. So that you are not spending a ton of money on food that you can make for cheaper at home.

Try not to eat late at night or snack too much. I know we like to go for happy hours after work some days, but try and limit it to 2 drinks and maybe a small plate to share. Will power and portion control is really all you need to survive your summer, while still keeping your summer bod intact!

Adding Sweet Potatoes into Your Diet

When you hear the word “potato”, you think OMG starch and carbs.....get away from me!! BUT sweet potatoes are actually beneficial to your health, and can be a good item to add to your diet plan.

Why are sweet potatoes beneficial for you? Wellll they provide a good source of vitamin C, they are high in vitamin B6, AND they are also a good source of vitamin D. Sweet potatoes are also a source of potassium, a good source of magnesium (which acts as an anti-stress mineral), and contain iron which help support a healthy immune system.

There are also so many ways to make sweet potatoes. You can roast them, you can puree them, you can bake them, grill them, and steam them.

I like to cook them in the microwave or in the oven and then bring them as a side for my lunch. They also help to crave my sweet tooth, while also leaving me pleasantly full =)

MDW Ready

Memorial day weekend is finally upon us! This last week has been a super exciting/crazyyyy one for me! I got engaged to the love of my life last Wednesday, I started my birthday celebrations this past Saturday, and then my actual birthday is this coming Saturday!

Of course a celebration calls for lots of drinking and eating, and that is exactly what I did! This week I will be going to the gym for at least 40-50 minutes a day so that I feel great for the weekend to come!

If you had a weekend like me that contained alcohol and some good food, then you should probably stick to my workout routine for this week so that you will feel confident in a bathing suit this weekend.

I will be splitting up cardio and weight lifting. Today I am going to do about 20-30 minutes of cardio (to work off all of the crap I fed my body this past weekend), and about 20 minutes of weights. I am going to focus on arms today. Tomorrow I will do some light cardio for about 15-20 minutes (bike or elliptical), and then focus on butt and legs. Wednesday I am just going to focus on arms and abs. Thursday I will see if I deserve some time off, and Friday I will do some early morning cardio, and then focus on different parts of my body that I would like to target for the weekend to come.

I am also meal prepping my lunches for the short week. Today and tomorrow I have my "Adult Lunchables", for Wednesday and Thursday I will have a nice salad with some cucumbers, peppers, carrots, turkey, with apple cider vinegar dressing.

If you are at a good weight, and you just want to maintain it, then some light cardio will do the trick. Spend more of your time weight lifting so that you look more toned and won’t start losing your muscle due to HIIT cardio.

Be sure to drink responsibly this weekend and don’t worry about all of the pizza and burgers you’re going to be eating ;)

Outdoor Workouts

Now that the weather is finally getting nice and warm, it is a great opportunity to move your workouts to the outdoors.

Whether it is in your backyard, a park, or even at the dead end on the street you live on, you can set up your workouts anywhere there is a good amount of space. Living in the city, there isn’t much you can do outdoors unless you live near a park or you want to go to Central Park, but there are definitely ways to make it work! I for one, do not like running on the sidewalks here in NYC… it gets too crowded and it’s just not for me. There is a park next to my building, so it is a perfect spot to set up your workouts and outdoor activities.

Some things you can plan for your outdoor activities are small obstacle courses, HIIT workouts, even play some basketball and tennis. All of these are great workouts that will help you stay in shape, break a sweat, and also shed some pounds if you are consistent with them.

If you like to jump rope, bring your jump rope outside and do some things with that. Set up cones and do some sprints. Jumping squats are also my fave to do, especially outdoors. Run a mile or 2 whether it is in the park or on the sidewalk. Take a yoga or martial arts class outside.

There are sooo many different things you can incorporate into your exercises outside, so what are you waiting for?!

Thirsty Thursday Gym Sesh

Hey guys,

I’ve been a bit under the weather this week, so haven’t really had the chance to blog, but today I am finally feeling better and ready to get back into the swing of things!

I haven’t had a good workout in almost a week, so tonight I plan to go HAM. Memorial Day Weekend is approaching, and we need to be in the best shape of our lives!

My workout tonight will consist of the following:

• 1.5-2 mile sprints on the treadmill
• 10 minutes on the Stairmaster
• 3 sets of 20 machine kickbacks
• 3 sets of 15 on the squat rack
• 3 sets of 12 lunges (on each leg), with a 10-20 pound free-weight
• 3 sets of 12 bicep curls into an overhead press (10-20 pound dumbbells)
• 3 sets of 15 overhead triceps extensions
• 3 sets of 12 bent over reverse fly
• End with 3, 1 minute planks

Enjoy!

Baked Chicken Francese

I don’t know about you guys, but I looooove chicken francese…. it’s definitely one of my favorite dishes when I am out at an Italian restaurant. What makes it so good obviously is the fact that it is pan fried and probably cooked with a lot of salt and butter. Last night I decided I wanted to try a semi-healthier version of chicken francese by baking it. 

Here is what you will need:

• Sliced chicken breasts (I like to use the thin cut)
• Regular flour or almond flour (1 tbsp; I used almond flour)
• 1 large egg (beaten)
• Italian bread crumbs or panko crumbs (1 cup; I used Italian because it has more flavor)
• Dry white wine (1/2 cup)
• 2 lemons
• Salt and pepper
• Unsalted butter (about 3 tbsp)
• Chicken stock (2 ¼ cups; I use low sodium)
• And last but not least…. chopped parsley

Pre heat your oven to 450 degrees. Sprinkle some salt and pepper on both sides of your cutlets (only if you are using panko crumbs), dip your cutlets into the egg, and then straight into the bread crumbs. Once your cutlets are coated, place them in a glass pan or a baking sheet. You should coat your baking sheet or your pan with some olive oil just so that the chicken doesn’t stick to the bottom. Pop your cutlets into the oven for about 10 minutes and then flip them so the other side can bake.

While your cutlets are baking, melt 1 tbsp of butter in a saucepan and start whisking in your flour. Add the chicken stock, wine and lemon juice. I also added in some garlic powder for a little more flavor. Cook your sauce for about 15 minutes. Melt the rest of your butter (1 tbsp at a time), into your sauce. I added a little more salt and pepper after all of the ingredients were together in the pan.

Your chicken should be done around the same time as your sauce. Take your cutlets out of the oven and pour your sauce over them. Add some of your chopped parsley and dinner is served!

I guess since this was a healthy recipe, the sauce was not supposed to be thick like regular chicken francese. I had to add some more flour, but it still did not thicken up much, so don't be surprised if your sauce isn't thick.

I also made some roasted asparagus as a side (pictured below).

Tuesday Turn Up

The weather is finally getting warmer (and also playing some tricks on us here in NYC)! Now is the time to really crack down and get all of your gym time in. May is the month where I start doing two-a-days… sounds fun right?! Not really, but it will all be worth it come summer (I hope).

Before work, I try to do at least 30-40 minutes worth of cardio, so that after work I can focus on lifting and toning. Meal prep is also a MUST. Since my boyfriend is a huge foodie and loves to try new restaurants, I can’t completely cut that out, but for the most part, making dinner at home during the week is something that has to be done.

If I do not have time (or am too tired) to go to the gym in the morning, then my evening gym routine will consist of 30 minutes of HIIT cardio and weight training. Some people spend hours at the gym, but I like to get in and get out. An hour at most is how long I will spend.

Since I did not make it to the gym this morning, I will be starting off my evening routine with 10-15 minutes of sprints on the treadmill (7.8-8.2), followed by 5-6 minutes on the Stairmaster. I will be focusing on arms chest and back today, anddddd some abs.

Most days I like to do a little bit of everything and target different parts of my body, but now that I am switching up my routine a bit, I am trying to focus on at least 2-3 relevant muscles a day. This way I can give the muscles I worked on the day before, some time to relax. 

Hump Day Workout

1 Mile Sprint:

walk for 1 minute to warm up

sprint for 2-3 minutes

walk for 40 seconds

sprint 2-3 minutes

walk for 30

run for 5

walk for 1 minute

sprint at max speed for 1 minute

cool down

Stretch (It is always important to stretch before and after you do any sort of cardio.)

Leg Press:

               3 sets of 10

Squat Rack:

               2 sets of 10 – with 10-20 pounds on each side

               2 sets of 12 – with no added weight

Machine Kickbacks:

               4 sets of 10-12 (per side)

Walking Lunges:

               4 sets using 10-20 pound dumbbells

Cross-Behind Lunges:

               3 sets of 8

Adult Lunchables

Growing up, every kid I knew (including myself), LOVED taking lunchables to school for lunch.  Unfortunately, I was one of those kids that had to have some of a friends lunchable or eat it at someone’s house since my mom refused to buy them. Today, I appreciate her for not sending me off with that junk (even though I would totally go to 711 or the grocery store to buy a pizza lunchable right now).

Nowadays, since us adults are trying to watch our weight and figures, we are limited to healthy, yet affordable meals to have for breakfast, lunch, and dinner. What I’ve been bringing for lunch some days are what I like to call “adult lunchables.” I have a bunch of meal portion containers that I use to bring my lunches, which are great for my lunchables. I will usually pack turkey and cheese roll ups, and then in the smaller sections add some fruits and veggies for my snack. It is super easy, does not take up time to put together, and it’s a healthy and nutritious lunch! Sometimes I will make lettuce wraps so that I have some green in my system. If I am in the mood for some more carbs, I add some Wasa bread with my turkey and cheese, and make little sandwiches for myself as well.

What’s on your menu?

Good Fats vs Bad Fats

Not all fats are bad for you. If you are trying to lose weight or eat healthier foods, here is a list of the good fats you should think about adding to your diet.

• Peanut butter or almond butter (in moderation)

• Nuts (peanuts, almonds, cashews, walnuts)

• Avocado

• Soy beans

• Vegetable oils (canola, peanut, olive, grapeseed, avocado)

• Salmon

• Dark chocolate (in moderation)

Foods you should stay away from:

• Fried foods

• Processed snacks

• Shortening

• Baked goods (no shot for me, but trying to cut it down)

• High-fat dairy foods such as ice cream, whole milk, butter, cheese, sour cream