Bulking in Full Effect !!

It’s bulking season, so get those weights ready! 

Fall and winter are the perfect seasons to get in shape, just in time for summer! Since I’ve had a broken bone in my pinky toe, I have not been able to do too much with weights or running on the treadmill, but as soon as I am all healed, you bet your ass I am going to get back down to the weight I should be at, and start toning my body! (I will also be more motivated to motivate YOU as well!)

As I have mentioned in previous posts, you should pick certain days you want to focus on upper body, and the other days focus on lower. You can also alternate and do interval training on certain days that you are feeling energized and ready to kill it in the gym! Cardio should be done at most 3 times a week in order to even out the weight training. If you are spending too much time on cardio, you are going to start losing muscle, and we don’t want to lose muscle during bulking season!

If you are new to lifting weights, you should always start with what you can handle. Once you start building up the muscle, you will be able to lift a heavier weight, but in the meantime, start off with 5 or 10 pound weights to get your body used to lifting.

Exercises to try out:

• Overhead Press- holding a dumbbell down on each side, knuckles facing outwards, push dumbbells up towards the ceiling, and bring down until your arms look like a goal post, shoulder-length. Repeat by pushing up to the ceiling, and back to shoulder-length
• Squat, Curl, Press- holding a dumbbell in each hand, start off in a squatting position, with each arm to your side, dumbbell hanging on each side. Once you come up from your squat, curl both dumbbells up towards your chest, and then press them up with both arms straight up to the sky, holding dumbbells tightly.
• Bent-Over Rows- bend your knees slightly, back straight, shoulder back, holding a dumbbell in each hand. Keep your head and chin up, and row both arms as if you are kayaking back.
• Lateral Raises- with a dumbbell in each hand, starting off on your sides, bring both arms out to your side as if you have wings like a bird. lift them to each side slowly (shoulder-length), and then bring back down to starting point.
• Lunges (with weights)
• Squats (with weight)
• Jumping squats

Although I have been doing the bike and the elliptical, I have not been able to do much weight training in terms of my lower body, and this has been bothering me A LOT. For those of you who ever had a sprain or broken bone, you feel my pain! It’s ok though, because as soon as you are back to normal, you are going to feel like a new person! 

Pumpkin Spice & Everything Nice!

What should be on your grocery list this fall?

I have put together a list of some foods you should be adding to your grocery list this fall. I chose these foods because they are not only in season, but they are healthy for you, and you can use them in a ton of recipes! 

• Apples
• Brussel sprouts
• Pears 
• Dates
• Parsnips
• Pumpkin
• Cauliflower
• Sweet potatoes
• Pomegranates
• Squash

I seriously cannot believe that fall is approaching us in a week! Time for all of those pumpkin EVERYTHING. I have been searching for some healthy recipe’s containing pumpkin that are easy to make, delicious, and healthy, all in one bite!

Don’t forget the butternut squash that will also be in season! I love taking recipe’s from Cooking Light online, and the magazine’s.

http://www.myrecipes.com/recipe/golden-pumpkin-walnut-loaf

http://www.myrecipes.com/recipe/butternut-squash-soup

Goodbye Summer =(

Before the summer ends, we have Labor Day Weekend coming up! Just like MDW and July 4^th weekend, we will all be bbqing and drinking, eating lots of fatty foods. Enjoy the last bits of summer, because we will have to wait a whole year to enjoy it again!

Summer is coming to an end, and fall is already waiting for us. Don’t let the fall fool you though! Many of us tend to lose the motivation to eat healthy and continue going to the gym. Yes, everyone tends to gain a couple of pounds due to the holiday season, but that doesn’t mean stop going to the gym. Since it's common to gain a couple of pounds because of the holiday season (cookies, cakes, pies, big family meals), continuing to go to the gym is important during this season, as well as controlling your portions during family events.

Take advantage of the weather before it starts getting cooler! Go for a nice hike or jog. Ride your bike (or rent one if you don't own one). Swimming is a great exercise as well.

End the summer with some healthy and delicious cocktails! I came across this article off Women’s Health, and these drinks look so fruity and yummy!

Check it out! http://www.womenshealthmag.com/food/low-calorie-cocktails/watermelon-limeade/slide/2

Fiber Fiber Fiber !!!

Fiber is an important part of our daily nutritional intake, but many of us are not aware of exactly how important it really is.

Your fiber intake should be based on your daily calorie intake. Not saying you should measure and be all mathematical every time you consume calories, but just look at the amount of fiber the food you are making contains. You can never eat too much fiber, but you should make sure it is not a crazy crazy amount. After all, fiber does help you lose weight. It contains ZERO calories. If you are not getting enough fiber, you can also buy fiber pills.

Studies show that women’s fiber intake should be 25 grams, and men’s intake should be about 38 grams per day.

Some foods that are high in fiber:

• Oatmeal
• Lentils
• Black beans
• Broccoli
• Brussel sprouts
• Artichokes
• Whole wheat pasta
• Wheat flour
• Spinach
• Pears

Carb Cycling Diet

Carb cycling is a great way to lose weight, but you have to make sure you are also doing some intense workouts along with it.

What is carb cycling? Carb cycling is an alternating eating plan with both high-carb and low-carb days. On the days that you are eating a higher amount of carbs, make sure you are doing high-intensity training/exercises. You also want to make sure that the carbs you are consuming are high in glucose or complex carbs such as baked potatoes, yams, oatmeal, and brown rice. For low-carb days, try to get most of your protein from chicken, fish, lean beef, eggs, and veggies (non-starchy veggies). I would say to do 2 high-carb days and 3 low-carb days.

When carb cycling, make sure you do not eat any sort of bread or dairy products. By not eating these types of foods, it will help you burn fat even quicker. Majority of your carbs should be eaten early in the day.

I am going to try this diet out once my toe is completely healed. In the meantime, I’ll just have to work the elliptical and bike extra hard!

This plan may not be for everyone, so try it out and see how you like it! 

Rainy Dayz & PJ'z

Rainy days call for lounging around in your house, ordering in pizza or Chinese food, and just pigging out, right? Welllllll, not if you are stuck in the house for more than 3 days! Here in NYC this week, the rain isn’t supposed to let out until the end of the weekend, possibly even mid-next week !! It is super humid, so even if it doesn’t rain one day, it is still torture to go outside! I am hoping the weather man gives me some good news by Friday, but I highly doubt it =(.

When we are stuck at home watching movies, with no intentions of going out in the nasty weather, we like to eat. We eat because we eventually become bored, and really have nothing else to do with our time. Well here is a solution for ya…. Run to the super market, and buy healthy snacks. Read those cookbooks you have laying around, and buy ingredients for a healthy meal you find. It isn’t worth it to gain a few pounds while being stuck at home, when you could be doing at home exercises and limiting what you eat! Summer time soups are really hearty, healthy, AND easy to make!

A colleague of mine sent me this recipe she made last time she was stuck in the house, and she raved about it!

Check it out! http://www.gimmesomeoven.com/5-ingredient-easy-white-chicken-chili-recipe/

(You can ditch the sour cream and tortilla strips that the recipe also calls for J)

I know it isn’t easy to eat healthy while stuck inside all day, TRUST ME, but it is worth it! You may enjoy that pizza pie at the time, but once the sun comes out, you’re going to regret it ;). Portion your meals, and drink lots of water. Also, add more protein and fiber to your diet. This way, you will be full for longer, and won’t snack as much. 

Shrimp and Asparagus Stir-Fry

A simple, easy, and super healthy dish that you have to try!

This dish is low in calories and carbohydrates. A perfect lunch or dinner.

All you need is a dozen shrimp (or more, depending on how many people you are feeding), fresh asparagus, and low-sodium teriyaki sauce.

Instead of heating up olive oil in my pan, I decided to use toasted sesame oil. I did not use a lot, because I know that the fat content is higher than regular olive oil, but it gives a nice flavor to your shrimp and asparagus. I made sure to put enough (but not too much) into the pan, so that I wouldn’t have to add more once I took my shrimp out.

First, put your shrimp in the pan, add some salt and pepper, and cook until they turn pink. Take the shrimp out and set aside. Cut your asparagus in halves, and add to your pan. Cook them until they start to become soft and super green. Once your asparagus is ready, add the shrimp back into the pan, along with 2-3 tbsp. of your teriyaki sauce. You can add as much or as little as you would like.  

And there you have it, a delicious and healthy meal! (Not the best picture I have taken of my food, but I just couldn't wait to dig in !!)