Tag Archives: lose weight

Kale Chips

I’ve decided to take full advantage of the fresh, wonderful produce available here in Daytona. One of the best things I’ve seen at the farmers market is the huge, lovely green kale. While I’ve sautéed it and worked it into my dishes, I wanted to do something new. Kale chips can be a yummy snack or a side dish. Here is a recipe I read then adapted to my needs.

Preheat oven to 300 degrees.

Wash the kale leaves thoroughly. Rip them into smaller pieces, at least 2 inches in size. Be sure to cut out the spines, as they can be bitter. Some people may not mind them, but I personally hate them.

Fresh Florida kale right after I washed it:

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Without drying them, put them into a bowl, making sure as much water is drained from them as possible. Next, soak them in vinegar (white wine or regular distilled, whatever you have on hand will do) for around 3-5 minutes. Again, drain the vinegar but do not rinse or dry them.

Depending on the amount of kale you have, use a few tablespoons of olive oil to coat each piece. There should not be excess olive oil in the bottom of the bowl. Generously sprinkle large grain sea salt over the kale. 

On a baking sheet, lay each piece flat. There should only be one single layer. Place each tray in the oven for anywhere from 30-45 minutes. The more you let them bake, the crispier they will get. Move the pieces around/rotate pans halfway through cooking.

Here are some flavorful toppings you can add to change things up a bit!

Hot sauce-drizzle on after the chips are finished baking-a Buffalo gal, I prefer Frank’s Red Hot!

Parmesan cheese- sprinkle on top of chips as soon as they come out of the oven.

Soy sauce-replace some of your olive oil beforehand with soy sauce.

Lemon/lime-squeeze a fresh lemon and/or lime over the chips before or after baking

Your favorite herbs/spices-use whatever you may have fresh or handy!

 

Check out photos of the kale chips I made below! I sprinkled parmesan cheese on them. So yummy!

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Another fitness blog

Here is a link to another great fitness blog. Check it out! Below is an article I liked. Click their link to see more of their content.  http://sexyafter.com/

How to get your man to workout with you:

Well, due to popular demand I decided to finally post this article.WARNING: DON’T READ THIS ARTICLE IF YOU THINK YOU ARE PERFECT OR
IF YOU ARE ONE OF THE WOMEN WHO DOESN’T WANT YOUR HUBBY
SEEING YOU WORKOUT, FOR WHATEVER REASON.HELLO EVERYONE,Your Online Personal Training Coach Here!So, How to Get Your Man to Workout With You?
I get bombarded with questions and comments on this!
Here are the most common, questions, comments and sometimes excuses that I hear from women when it comes to working out with loved ones

 

“Well he used to be in shape and now he just doesn’t care!”
“If he were to work out with me I would totally do it, because I lack someone making me workout!”
“Good luck, there is no way I can make my stubborn man pick up a dumbbell.”
“I don’t want to hurt his feelings.”
“I am embarrassed to ask him.”
“I used to be sexy back in high school but since we had our baby I gained 50 lbs and now my husband won’t even look at me and you want me to make him workout with me?”
“We are just two different people, so even if he agrees to workout with me it would never work”

It is important to note: all the cases included in my article are assuming you are not suffering from postpartum depression. If that is the case then you would need to work on recovering from it,
fixing the marriage your relationship with your significant other first, before even thinking about working out. A good workout plan and proper nutrition could be part of the cure, but that is something you want
to talk with your doctor about! 

 

While these are all good and legitimate questions, there are ways around it! How do I know? For starters I am a guy and believe me when I say it is not very hard to figure a guy out. Some guys, myself included, need incentives ‘whats in it for me type of deal’. Others would really
like to help you but because they are shy or don’t want to hurt your feelings they are afraid to say anything. Then there are guys
that lack motivation themselves and really don’t care how they look, and finally there are guys who just think they are too busy and put stuff like working out as the last priority.
If you know your guy, your boyfriend, your husband, your hubby very well then you are already half way there. You know what motivates him, you know what will work.
But if you are lost here are some tips from me to you that will help. Not everything will work for everyone but it’s a start and it’s also going to depend on what type of guy of the four types I listed above your hubby is.
Regardless of the type communication is key!!!!!! Regardless of how healthy the relationship is at the moment, don’t use excuses just talk to him. Ok so here we go:

  • Incentives type guy ( the easiest type to convince to work out with you or to help you)
    • o Talk to him about how beneficial it would be for him in bed with the slimmer, healthier version of you.
    • o Tell him and be prepared to do something extra special for him if he helps you.
    • o Tell him that if he helps you with your workout you wouldn’t drag him to a museum.
    • o Tell him that if he does this you will get him his favorite gadget, widget computer game…etc.
    • o Tell him you will get the Whip-CREAM :)

Basically educate your man on the benefits that he would have if both of you are healthy, and fit (i.e. positive energy, longer lasting stamina, healthy heart, flexibility, improved appearance, social acceptance in the friends circles, pride of each other etc..

  • Shy Guy
    • o Make him understand that he will not offend you by offering you help and that on the contrary you would appreciate his genuine concern and desire to help.
    • o Ask him to give you pointers and positive constructive criticism

Who knows it might solve other problems or bring up import issues. It will most likely bring your hubby closer together with you.

  • The I don’t care how I look type of guy 
    (the hardest type to convince to work out, let alone to do it with you!). This would be sort of like an intervention.

     

    • o Tell them you are worried about their health and overall well being
    • o Be quite forceful, and warn your loved one of just some of the many problems which they may be experiencing, or are likely to in the future. A few examples are:
      • Weakened immune system
      • High cholesterol
      • High blood pressure
      • Heart disease
      • Strokes
      • Cancer
      • Joint pain, arthritis etc.
      • Diabetes
      • Infertility
      • Mental deterioration
      • Cancer
      • Skin disease
      • Stress
      • Premature aging
      • Death

If you are smart you will actually have some scientific proof! I wouldn’t go overboard with detail though if I were you because chances are if you go into too much detail it will go into one ear and come out of the other, aka completely go over their heads.

  • o Go to a bodybuilding or fitness event or conference. Show him the good looking in shape guys. Maybe listen to a speaker. Listen to their stories, I guarantee you will find a guy like me who will say something like ‘I was out of shape and I was tired of it’ and that he could transport from a skinny guy or a fat guy into a lean muscle guy.
  • o At Summer go to the beach and show off the bodies of guys you are attracted to and tell him that you fantasize about him being that way
  • o In winter take him skiing and do something fun and point out how much fun you are having and that you could be having a lot more fun if you weren’t out of shape, challenge him
  • o Finally remind him that the workout doesn’t have to be a workout in the gym with dumbbells, that you could do a million different things like swimming, running, boating, skiing, climbing, playing basketball…..
  • o If you like jogging, tell him you are bored and you want someone to accompany you so that you have someone to talk to, if you are working out in the gym tell him you need a spotter and you prefer that he was spotting you.
  • o Take him to his favorite sporting event when someone scores and the crowd goes wild tell him how awesome it was and try to get him to say something like “I wish I could do that”, or “I used to be able to do that”. Then tell him that he still can and you want to help him!

Bottom line is that no matter where you go you can strike up a conversation about health and fitness. Try it and you would be amazed how much you can find out about your supposed “I don’t care” guy.

  • The I don’t have time, I’m too busy to workout type guy
    If your man falls into this category well you need to start convincing him that working out can be a lot of fun and talk to him about these benefits:
    Satisfaction – you feel the feeling of accomplishment, that your completed something , you feel great about yourself and learn to trust yourself
    Relaxation – If you do it right, and have a warm up and cool down, you will feel hyper, exhausted and very very very relaxed. If you happen to take a bubble bath afterwards well then you will feel like a million bucks!
    Improved Health – Exercise and nutrition is the best medicine for diabetes, high cholesterol, high blood pressure, heart problems and many more conditions related to being overweight
    Weight Loss – Derrrrrr. You already knew that!
    Confidence – Yes, exercise is a huge confidence booster, my gentle snowflakes, you feel more and more comfortable in your own skin, whether it is flexing your muscles, wearing a bikini or conversing with peers
    Motivation  – You look better, you feel better , you are motivated to keep going and look even better and inspire others and talk about it and ……ran out of air

     

    • o Once he understands the benefits go over the schedule and find time! Alternative is sending the guy to my boot camp and I guarantee you i will find time every day! For instance: lunch (oh yeah you can easily squeeze in a 30 min workout in a typical 1 hour lunch break). Finding time that works for both of you of course is harder especially if you have a newborn at home but it can be done. Instead of watching TV, or before you are going to bed or when you wake up in the morning and drink that coffee.
    • o Talk to him about the fact that if he doesn’t sit down with you to find time there will never be time for anything. It’s just like doing taxes, it is never a good time – lol – it’s only because of the time restriction and unwanted consequences that people do it.
    • o Convince him that it means a lot more to you to stay healthy and energized than watching “Grey’s Anatomy or Ultimate Fighter” (DVR – a very useful device for TV addicts) :)

There is a very good saying “Where there is a will, there is a way”. If getting back into shape and having that sexy body again, or for the first time is important to you, and having your guy help you is of equal importance, than relate to this problem as if you were starting a new business. Don’t give up, communicate be persistent and believe me, you will FAIL 9 times but will SUCCEED on the 10th. Welcome failure because it will bring you closer to success!
As always comments, disagreement, opinions, criticism, etc. are welcome and encouraged. Comment or Click Contact Me and Send me an Email

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Ability is what you’re capable of doing. Motivation determines what you do. Attitude determines how well you do it. -Lou Holtz

Ability is what…

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It’s never too late to become what you might have been. -George Elliot

It’s never too…

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Strive for progress, not perfection. -Unknown

I wanted to provide some inspiration for my readers in case they were struggling with their eating/fitness routines. Hopefully one of these sticks out to you!

Strive for prog…

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Yoga: Strike a pose!

 

 

 

 

 

 

 

 

 

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Credit: http://backonpointe.tumblr.com/image/19519264248

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How to fight belly fat

Found this awesome article written by Stephanie Dolgoff for FITNESS Magazine. The link to the entire article below.

I wanted to share it because I feel everyone should read this if they feel they are struggling with loosing weight, especially in their stomach area.

How to Lose Belly Fat

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The first time it happened I was in my early twenties, straphanging in a crowded New York City subway car on my way to work. I was wearing a slim-fitting T-shirt dress, one that for reasons that will soon become horrifyingly clear, I subsequently used to scrub out the litter box and then tossed. The seated woman I was standing in front of met my eyes and smiled. Then she stood up. I smiled back and stepped to the side so she could make her way to the door. She stood right next to me.

“Would you like to sit?” she asked kindly. “I remember how tired I was during my pregnancy. You look like you’re into your second trimester; it gets easier.”

If I had been pregnant, her act of generosity would probably have sent me into early labor right there on the F train.

But I wasn’t. (Even so, I took the seat.)

Once in a while I’m still offered a seat on the train, thanks to a belly that seems to always enter a room a split second before the rest of me does.

Tummy Trouble

Every woman’s got her own hang-ups about some body flaw, but flabby abs seem to be a universal sore spot. In a recent FITNESS poll, they ranked number one on the list of trouble zones women wanted fixed. Not only has my apple-shaped middle been a preoccupation of mine since I was a tween, it’s also been the subject of articles I’ve written (like this one) and the object of literally hundreds of attempts on my part to accept and/or flatten it. It was only after having twins that I pretty much resigned myself to the fact that my belly was jelly for good.

So when my editor at FITNESS read on my blog that I thought my abs were permanently “stretched out” and I’d abandoned the abs DVDs she’d given me, she asked if I wanted to take a more scientific approach. I thought, sure. Lord knows, endless crunches haven’t gotten me far. She set me up with an appointment at the renowned Women’s Sports Medicine Center at the Hospital for Special Surgery in New York City, where I would get an ultrasound and find out what’s really going on with my middle.

I was all over the idea of getting a scan. I strongly suspected I had what many women who have been pregnant have, diastasis recti, or separated abdominal muscles. That wouldn’t explain why I’ve always had a pooch, but it could partially explain why I had one now. “Diastasis recti occurs when the abdominal muscles separate along the midline because of an enlarging uterus,” says Virginia Lupo, MD, chair of the department of obstetrics and gynecology at Hennepin County Medical Center in Minneapolis. “It’s unrelated to whether or not the muscles are strong.” That means it makes no difference if your abs are made of steel or mush; the chance that they’ll pull apart depends on the strength of the connective tissue that fuses them. In a study of women not long after they had given birth, 68 percent had the condition above their navel and 32 percent below. (Deep breath: Most women’s abs will move back together again naturally after a while even if we don’t rush to Pilatesclass the minute we get the okay to exercise.) The more pregnancies a woman has had, the more likely she is to have diastasis recti. I’ve had only one pregnancy, but it was a double, so the odds were good that this was part of my problem.

What’s Your Belly Type?

Let’s get one thing straight: Gisele Bundchen and I — and you, for that matter — have more or less the same ab muscles. The main thing that sets us apart, besides those Victoria’s Secret catalog covers, is the amount of fat we pack on around them. Apple shapes, like me, are genetically predisposed to carry extra pudge around the mid­section rather than in the butt, hips, and thighs, as do pears — not that we get to pick. If we could, we’d all choose a third type: Gisele’s seemingly fat-free physique. (There’s more to how your middle looks, including long-waistedness and wide hip bones, but we’re talking fat and muscles now.)

Flip open an anatomy book and you can see what would be behind a six-pack if you had one. Below the skin and any underlying subcutaneous fat, you get to the muscles; the top one that runs down the front is the rectus abdominis. Because it’s the showy, six-pack muscle, closest to the skin’s surface, you may think that the rectus is the key to how flat your belly looks, but that’s only one layer of the onion. The internal and external obliquesrun up the sides and not only give you those nice ripples but also hold in your waist a bit; the transversus abdominis is a deeper muscle that encircles and cinches your center like an obi. All those muscles figure in how your abs look (we’ll get into how to work them later). Then you have connective tissue, the fascia, which holds everything together.

Research has focused on two types of ab fat: The subcutaneous fat previously mentioned is the rolly squish on top of your rib cage and waist that you can grab and that vanishes when you lose weight. Visceral fat, which accumulates around your organs, is associated with all kinds of metabolic problems that can increase your risk of diabetes and heart disease. According to a Canadian study, some of us are more genetically prone to visceral fat, which can “push the abdominal muscles outward,” says Thomas Nesser, PhD, associate professor of exercise science at Indiana State University in Terra Haute, giving you that rounded look. As for me, I am at my thinnest these days — which, while not skinny, is pretty thin — but I still have a few rolls of the relatively benign sort of fat. I wouldn’t know if I had the other kind until the ultrasound scan.

How to Get Flat Abs

The biggest reason people who aren’t overweight don’t have tight tummies is that their ab muscles are weak, pure and simple, Nesser says. In other words, ab muscles in couch potatoes are like a girdle made of wimpy fabric instead of industrial-strength fibers. But what about women who, like me, are seven years postbaby and the Queen of Crunches? Turns out I tend to do a lot for my rectus abdominis but largely neglect my obliques and deeper transversus abdominis.

To pull in your mid­section, you also have to target these overlooked areas and even yourlower back, Nesser reminds me, and none of the above are taxed during your typicalcrunch. That crunch time is better spent doing the exercises that leave no muscle in your middle untoned.

 

Can These Abs Be Saved?

As I lay on an exam table at the Women’s Sports Medicine Center, I asked Marci Goolsby, MD, the lovely flat-ab’d doctor I got to visit, about diastasis recti. She had me do a half crunch on the table and pressed with two fingers just below my sternum. “I don’t see anything,” she said, explaining that when someone’s rectus abdominis muscles are very separated, they pop out like an upside-down V and the space between them is often visible. “We’ll know more at your ultrasound.” (When I told Dr. Goolsby that my comment about having “stretched out” abs landed me here, she countered, “Ab muscles are not like ligaments, which can lose their elasticity when stretched beyond their limits. Muscles are more likely to retain the ability to be firmed back up.”) It felt perverse to hope the ultrasound would uncover that I had a severe case of diastasis recti. Still, I thought that it would let me and my pooch off the hook a little.

One thing I can blame on my daughters (not that I ever would out loud) is loose skin. I had my twins when I was 36, which is on the older side, statistically speaking. If your skin becomes distended when you’re young, it stands a pretty good chance of bouncing back, because its elastin, the main ingredient in elastic fibers, still has that bungee quality. But with time, skin is less able to recover. Likewise, your connective tissue, such as the fascia that surrounds the muscle, also loses elasticity.

Theoretically, I asked Dr. Goolsby, if your connective tissue was all loosey-goosey, couldn’t that explain why your belly won’t stay in? She dismissed it as unlikely. Besides, “buildingstronger abdominal muscles will support those ligaments,” says FITNESS advisory board member Michele Olson, PhD, who has done extensive research on abs at Auburn University in Montgomery, Alabama. This means that your muscles can make up for the tautness your middle is missing from any overstretched ligaments. I moved “loose connective tissue” to the “Not the cause of my pooch” column.

In the other column (“Buy Spanx”), I put the “excess flesh” and “excess skin” that I do have around my middle. As I hopped off the table to head to my scan, Dr. Goolsby pointed out that my posture is lousy. She didn’t say it that way, but she demonstrated how I should stand. “Remember ABC,” she said. “Pull in your abs, tuck your butt, and put your chest out with your shoulders down.” Ta-da! Flatter-looking abs. It even felt more comfortable for my back.

The radiologist slathered some cold gel on my belly and gave me a guided tour of its inside. “Your muscles look pretty good, actually,” he said, estimating that there are 12 millimeters between my recti. The norm is around 10, so the verdict is, I can’t blame separated muscles for my apple shape. “And you don’t have a lot of visceral fat,” he said. “From where I’m standing, you have great abs.”

I suppose I could tape a printout of my scan to my Miraclesuit with the super tummy-control panel. Or maybe I could get a T-shirt that reads “My Radiologist Insists I Have Great Abs,” for all the good it would do me on the beach. Or I could relax, stand a little bit straighter, and do exercises for my obliques and deeper abs. After two workouts, I’m already feeling tucked in, so there may be something to this. In the meantime, it doesn’t feel half bad to be scientifically declared beautiful on the inside.

Originally published in FITNESS magazine, April 2011.

Original article: http://www.fitnessmagazine.com/workout/abs/exercises/lose-belly-fat-get-flat-abs/?page=1

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Fight fatty flab

With bikini season coming up, I’m going to be posting a lot of exercises specifically designed to get you in shape for summer. Don’t wait until the day before you hit the pool to try and get in shape, now is your time!

Here are five awesome exercises that target your abs and muffin tops, something we can all work on! Alternate them into your daily exercise for fast results. Repeat each set twice for a total of two sets.

Bikini Twist

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1.) Lean back and prop your upper body up on your elbows (your back should remain lifted), palms facing down. Brace your abs in tight and lift your legs into a 90-degree angle (knees should be touching), toes pointed.
2.) Slowly lower your legs over to the right (knees should stay together). Keeping the 90-degree angle, lower your legs & then lift them up to the left. That is one rep. Perform 20 reps.
 
Pike Plank
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1.) Sit with your legs slightly bent, feet flexed up, and hands just outside of your hips, fingertips facing forward. Draw your abs in tight and press down through your palms to lift your hips up off the ground a couple of inches.
 
2.) Focus on lifting your hips with your abs, only use your arms and legs to brace yourself. Fully extend your legs and try to push your hips backward. Hold for 2 seconds. Then bend your knees and return to the start position. That’s one rep. Perform 10 reps.
 
Walking V-Plank
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1.) Begin in an elbow plank with your hands clasped, and feet about hip-width apart.

2.) Keeping your knees locked, walk your feet in towards your hands as far as you can until your hips end up in a high “pike” position. Slowly inch back out, reversing the way you walked in, until you return to the start.  That’s one rep.  Perform 10 reps.

Bikini Body Mommy Crunch

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1.) Begin in a full plank position, with your palms under your shoulders, feet together.

2.) Bend your left knee under you and across towards the inside of your right elbow (your hips should turn to the right and you’ll pivot slightly on the ball of your right foot). Slide your left leg back to the start position and then repeat to the right. That’s one rep. Perform 20 reps.

Tummy Tuck Hip Lift

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1.) Lie face-up with your knees bent at a 90 degree angle, feet off of the floor, with your knees pressed together. Place your hands underneath your hips, palms facing down.

2.) Inhale, straighten your legs (toes pointing to the ceiling), and lift your hips up off the ground.  Exhale and return your hips back down to the start. That’s one rep. Perform 30 reps.

 

A big thank you to bikini body mommy for this amazing post! Check out her blog here:

http://www.bikinibodymommy.com/2012/11/top-5-favorite-ab-moves-nutrition-tips.html

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