I want to take a minute and show you all that you can maintain a social life while shedding pounds. For those of you who keep up with Miss Megs of Glamorous Hustle, you're already in the know. But here, I'm going to lay it all out.
The fabulous Miss M is a lifestyle blogger, graduate student, editor, and undeniable social butterfly. Her story is one that most can relate to - dinner dates, happy hours, and a hectic schedule have resulted in a bit of weight creep. Her schedule is tight, so finding time to hit the gym is difficult. If you've been there, you must be thinking, "Oh well, that's just too much to tackle right now." Then you crash diet or "cleanse", lose 5 pounds, feel great for 3 days, and suddenly you've gained it all back plus another pound. I'll let you in on a little secret - weight loss starts with cleaning up your diet, not replacing it with liquids or processed 100 calorie packs of cookies.
Meg and I met a few weeks ago for a few hours, discussed her food tendencies, and devised a plan. The plan for success? Well, let me tell you...it's PLANNING! Learning to plan ahead, prep meals in advance so you don't grab junk on the fly, keep healthy snacks with you, and make simple swaps (like eggs instead of an AM bagel) will champion your success.
The other factor involved is staying motivated. Meg has the drive to succeed (as if you couldn't tell by her wildly packed schedule!) and has set a goal with a deadline. Having specific goals, like running a 5K by August, will keep you more on track than arbitrary statements, such as "looking good in a bikini". What constitutes "good" in your mind? How will you know if you've reached it if your vision of "good" can't be defined or varies during your journey?
With all of that said, Meg dropped 5 pounds in her first week just by cleaning up her diet and eliminating the nightly wine over indulgences (1 glass - occasionally OK, 3 glasses - bad). She remained focused and committed to her success by asking her friends and family to hold her accountable for her choices and remind her when she begins to slip down the wrong path. Stay tuned for occasional updates about her progress!
Planning. Motivation. Support. The three factors almost everyone misses. Write them down, stick it somewhere you can see everyday, succeed.
Tuesday, April 24, 2012
Wednesday, April 4, 2012
Good Eats!
I make it a point to eat well, eat often, and eat to support my active lifestyle. Fueling my body with wholesome foods is easier than you might think. Many of you have asked me what I eat on a daily basis - here's a small sample of a day in the life of the Fit Cookie Monster!
Wake-up: Stumble to Keurig. Brew very, very large mug of dark roast coffee. Add a packet of Splenda and a splash of fat free half & half. Regain motor function. Drink 16oz. ice water.
Breakfast: 2 eggs over easy topped with hummus or chili garlic sauce, a few tomatoes, big handful of spinach, broccoli slaw. Yes, that's right - I eat veggies at breakfast!
Mid-morning: More coffee. More water. A slice of Ezekiel 4:9 Sprouted Grain bread topped with a tablespoon of almond butter and some sliced strawberries.
Lunch: Big, I mean really seriously oversized, salad. Mixed greens topped with grilled peppers, mushrooms, eggplant, steak, and freshly ground black pepper. I use A1 as my go to condiment...including as salad dressing!
Post-Workout: Chocolate protein shake. I use At Large Nutrition's Nitrean - it mixes well and has a decent flavor. More water.
Dinner: Repeat lunch and replace steak with chicken, tuna, tilapia, or other assorted meats. More water, usually 16-24oz.
Dessert: If I'm jonesing for something sweet, as I almost ALWAYS am, I have recently fallen in love with the best yogurty creation ever. A cup of 0% greek yogurt mixed with a teaspoon of unsweetened cocoa powder. Add berries, a dollop of whipped cream, and a few chocolate sprinkles if you truly want to feel decadent! Finish it off with more water.
So, in case you haven't figured it out - I have a penchant for grilled veggies. Borderline addiction. It's as simple as that! I eat a ton of colors, stay hydrated, lots of veggies, and even more protein. Healthy fats are in every meal (hummus, avocados, olive oil, nuts and nut butters) and are paired with unrefined carbohydrates as often as possible.
Don't hesistate to e-mail me at SAScoachSmith@gmail.com for your own nutrition consultation and meal planning! See the coaching tab for details.
Wake-up: Stumble to Keurig. Brew very, very large mug of dark roast coffee. Add a packet of Splenda and a splash of fat free half & half. Regain motor function. Drink 16oz. ice water.
Breakfast: 2 eggs over easy topped with hummus or chili garlic sauce, a few tomatoes, big handful of spinach, broccoli slaw. Yes, that's right - I eat veggies at breakfast!
| Greens and protein to fuel my day. |
Mid-morning: More coffee. More water. A slice of Ezekiel 4:9 Sprouted Grain bread topped with a tablespoon of almond butter and some sliced strawberries.
Lunch: Big, I mean really seriously oversized, salad. Mixed greens topped with grilled peppers, mushrooms, eggplant, steak, and freshly ground black pepper. I use A1 as my go to condiment...including as salad dressing!
| Colors! |
Post-Workout: Chocolate protein shake. I use At Large Nutrition's Nitrean - it mixes well and has a decent flavor. More water.
Dinner: Repeat lunch and replace steak with chicken, tuna, tilapia, or other assorted meats. More water, usually 16-24oz.
Dessert: If I'm jonesing for something sweet, as I almost ALWAYS am, I have recently fallen in love with the best yogurty creation ever. A cup of 0% greek yogurt mixed with a teaspoon of unsweetened cocoa powder. Add berries, a dollop of whipped cream, and a few chocolate sprinkles if you truly want to feel decadent! Finish it off with more water.
So, in case you haven't figured it out - I have a penchant for grilled veggies. Borderline addiction. It's as simple as that! I eat a ton of colors, stay hydrated, lots of veggies, and even more protein. Healthy fats are in every meal (hummus, avocados, olive oil, nuts and nut butters) and are paired with unrefined carbohydrates as often as possible.
Don't hesistate to e-mail me at SAScoachSmith@gmail.com for your own nutrition consultation and meal planning! See the coaching tab for details.
Monday, April 2, 2012
Spring into action.
Okay, people. You've had the whole winter to hibernate. You had months to wrap your mind around getting into shape for summer. Guess what? Your time to step up and get your routine in gear has arrived.
As you may know, I work my tail off to get my family and friends into peak shape. Now, you might be thinking, "well, we don't really know each other" or "we aren't friends," but I have news for you. Everyone I train becomes a friend. A trainer has not truly done their job unless they have invested themselves into your personal story and understanding what motivates you. With that said, I want to officially (as if I haven't made it clear before!) spread the word:
I want to help. I want to see you succeed.
If you feel lost in the sea of fitness information, workouts, and nutrition plans out there, hope is not lost! I want to help you reach your goals for your wedding, your big summer vacation, dominating your sports tryouts, or even regaining your strength after years of working at being a professional couch equestrian. Near or far, you and I can work together to create a plan for your success. We can arrange 1 on 1 sessions, train with friends, or even work together via Skype. No matter what the arrangement, I aim to coach you to your greatest self!
What are you waiting for? Contact me TODAY!
E-mail me: fitcookiemonster@gmail.com
Follow me on Twitter: @fitcookiemonstr
As you may know, I work my tail off to get my family and friends into peak shape. Now, you might be thinking, "well, we don't really know each other" or "we aren't friends," but I have news for you. Everyone I train becomes a friend. A trainer has not truly done their job unless they have invested themselves into your personal story and understanding what motivates you. With that said, I want to officially (as if I haven't made it clear before!) spread the word:
I want to help. I want to see you succeed.
If you feel lost in the sea of fitness information, workouts, and nutrition plans out there, hope is not lost! I want to help you reach your goals for your wedding, your big summer vacation, dominating your sports tryouts, or even regaining your strength after years of working at being a professional couch equestrian. Near or far, you and I can work together to create a plan for your success. We can arrange 1 on 1 sessions, train with friends, or even work together via Skype. No matter what the arrangement, I aim to coach you to your greatest self!
What are you waiting for? Contact me TODAY!
E-mail me: fitcookiemonster@gmail.com
Follow me on Twitter: @fitcookiemonstr
Wednesday, March 28, 2012
Bloglovin
Find me and follow along on Bloglovin!
Special thanks to the fabulous Meg, of Glamorous Hustle, for her guidance on successful blogging!
Special thanks to the fabulous Meg, of Glamorous Hustle, for her guidance on successful blogging!
Monday, March 19, 2012
C'est lundi matin!
It's more fun when you say it in French, no?
Here we stand on the edge of the cliff...leading us into another week with lots of promise to be better than we were last week. This week marks the beginning of Spring, so why not let the power of suggestion take over and let it mean a fresh start for you as well? Forget about all of your little missteps or unhealthy choices over the weekend, or even the last few months. Everyone has to start somewhere.
Today, I am saying "goodbye, adios, adieu, ciao!" to all of my insecurities about training and eating. I am learning to have faith in my plans and keep my eyes on the goal. It can be difficult, especially as a female, to accept that you need to eat more to get the results you want. I constantly find myself struggling to not feel guilt when I take in 2000kcal in a day after so many months/years of sticking around 1500kcal. The sad part is, this number may not even be enough to support my active lifestyle and training regimen - especially when I am trying to put on muscle. All of this food-associated guilt will only raise my stress hormone levels and result in having to work that much harder to attain my goals.
So, back to the message of starting fresh. I will say so long to my calorie obsessed ways and aloha to hearty, healthy meals and treating food as fuel. Food should and will be enjoyed, but not at the expense of my self esteem. I eat to train now, rather than training to eat. My workouts are not designed to undo whatever indulgence I had at dinner last night, they are meant to make me stronger - physically and mentally - so that I can have happiness and balance.
NOTE: The caloric goals and requirements for every individual will vary greatly. Factors including your height, current & goal weight, and activity level are all involved. For ways to calculate your caloric needs, send me a message!
Here we stand on the edge of the cliff...leading us into another week with lots of promise to be better than we were last week. This week marks the beginning of Spring, so why not let the power of suggestion take over and let it mean a fresh start for you as well? Forget about all of your little missteps or unhealthy choices over the weekend, or even the last few months. Everyone has to start somewhere.
Today, I am saying "goodbye, adios, adieu, ciao!" to all of my insecurities about training and eating. I am learning to have faith in my plans and keep my eyes on the goal. It can be difficult, especially as a female, to accept that you need to eat more to get the results you want. I constantly find myself struggling to not feel guilt when I take in 2000kcal in a day after so many months/years of sticking around 1500kcal. The sad part is, this number may not even be enough to support my active lifestyle and training regimen - especially when I am trying to put on muscle. All of this food-associated guilt will only raise my stress hormone levels and result in having to work that much harder to attain my goals.
So, back to the message of starting fresh. I will say so long to my calorie obsessed ways and aloha to hearty, healthy meals and treating food as fuel. Food should and will be enjoyed, but not at the expense of my self esteem. I eat to train now, rather than training to eat. My workouts are not designed to undo whatever indulgence I had at dinner last night, they are meant to make me stronger - physically and mentally - so that I can have happiness and balance.
NOTE: The caloric goals and requirements for every individual will vary greatly. Factors including your height, current & goal weight, and activity level are all involved. For ways to calculate your caloric needs, send me a message!
Monday, March 12, 2012
Mondays...I love em.
Happy Monday, everyone!
It has been nearly 2 months since my last post. In such a year of transition, it can be hard to find the time to sit down and truly articulate all of the things I have to share. In the last few weeks, I have started a new job, taken my CSCS exam, and spent a week in Michigan helping to nurse my honey back to health.
I failed half of my CSCS exam (by 3 questions, ugh!), however I can retake that section in a few weeks. Not bad considering I don't have a degree in Exercise Science and learned it all on my own! Luckily I've already got a great position at TEST Sports Clubs. I'm spending my afternoons teaching youth athletes to perfect their sprinting technique and enhance agility skills as part of the Parisi Speed School. If I ever complain, smack me. Who could possibly have anything to gripe about when you spend your day laughing with kids while wearing sneakers and sweatpants?! I'm also starting to branch out into personal training as well, so if you are looking for a morning through lunchtime coach, I'm your gal!
With all of that said, let's talk about how awesome Mondays can be. While many people dread waking on a Monday and simply schlep through the week just to get to another Friday, I personally love the fresh start. I take in the news, soak up the sun, enjoy two very large mugs of coffee, and top it off by spending a few extra minutes making a solid breakfast. Taking a little time to make the morning a treat may help you find that suddenly you look forward to it, too! Plus, starting the day with a good attitude will help you be more pleasant and productive at work. Why not make those days between Monday and Friday count for more than just another day to catch up on the Archer episodes backing up on your DVR?
On another note, my workouts have taken a turn for the awesome. I've dropped some serious weight in the last few months and am ready to put on some muscly size. What does that mean? I get to EAT and lift HEAVY THINGS! Luckily, I spent the last several weeks working to perfect my Olympic lifts and have fallen in love with the Clean & Press. I love it almost as much as I love the Russian kettlebell swing...almost. But that's news for another day. The C&P is such a versatile move that really pushes the whole body to work. Not only does it work muscles from your toes all the way up through your eyelids, but it can be adapted to several different pieces of equipment. When I'm at home, I can perform the lift with a heavy kettlebell on each side, versus the standard barbell when in the gym. Disclaimer: do not even attempt to complete the C&P without drilling your form on an unweighted bar with a coach. Technique is more important than how much you lift, because being injured means you aren't lifting anything but your ego off the floor.
In addition to the heavy lifting, I'm also continuing my conditioning work with outdoor hill sprints. The unseasonably warm weather and beckoning sun make it pretty easy to be motivated for this. Let me tell you, crushing 50 yard sprints up a 20% incline a few times will get your heart racing like no steady state 5k ever will.
I want to know what YOU are doing to get fit with warmer weather on the horizon. Are you cleaning up your diet? Training for some spring races? Leave it in the comments!
Follow me on Twitter: @fitcookiemonstr
E-mail me: fitcookiemonster@gmail.com
It has been nearly 2 months since my last post. In such a year of transition, it can be hard to find the time to sit down and truly articulate all of the things I have to share. In the last few weeks, I have started a new job, taken my CSCS exam, and spent a week in Michigan helping to nurse my honey back to health.
I failed half of my CSCS exam (by 3 questions, ugh!), however I can retake that section in a few weeks. Not bad considering I don't have a degree in Exercise Science and learned it all on my own! Luckily I've already got a great position at TEST Sports Clubs. I'm spending my afternoons teaching youth athletes to perfect their sprinting technique and enhance agility skills as part of the Parisi Speed School. If I ever complain, smack me. Who could possibly have anything to gripe about when you spend your day laughing with kids while wearing sneakers and sweatpants?! I'm also starting to branch out into personal training as well, so if you are looking for a morning through lunchtime coach, I'm your gal!
With all of that said, let's talk about how awesome Mondays can be. While many people dread waking on a Monday and simply schlep through the week just to get to another Friday, I personally love the fresh start. I take in the news, soak up the sun, enjoy two very large mugs of coffee, and top it off by spending a few extra minutes making a solid breakfast. Taking a little time to make the morning a treat may help you find that suddenly you look forward to it, too! Plus, starting the day with a good attitude will help you be more pleasant and productive at work. Why not make those days between Monday and Friday count for more than just another day to catch up on the Archer episodes backing up on your DVR?
On another note, my workouts have taken a turn for the awesome. I've dropped some serious weight in the last few months and am ready to put on some muscly size. What does that mean? I get to EAT and lift HEAVY THINGS! Luckily, I spent the last several weeks working to perfect my Olympic lifts and have fallen in love with the Clean & Press. I love it almost as much as I love the Russian kettlebell swing...almost. But that's news for another day. The C&P is such a versatile move that really pushes the whole body to work. Not only does it work muscles from your toes all the way up through your eyelids, but it can be adapted to several different pieces of equipment. When I'm at home, I can perform the lift with a heavy kettlebell on each side, versus the standard barbell when in the gym. Disclaimer: do not even attempt to complete the C&P without drilling your form on an unweighted bar with a coach. Technique is more important than how much you lift, because being injured means you aren't lifting anything but your ego off the floor.
In addition to the heavy lifting, I'm also continuing my conditioning work with outdoor hill sprints. The unseasonably warm weather and beckoning sun make it pretty easy to be motivated for this. Let me tell you, crushing 50 yard sprints up a 20% incline a few times will get your heart racing like no steady state 5k ever will.
I want to know what YOU are doing to get fit with warmer weather on the horizon. Are you cleaning up your diet? Training for some spring races? Leave it in the comments!
Follow me on Twitter: @fitcookiemonstr
E-mail me: fitcookiemonster@gmail.com
Wednesday, January 18, 2012
Fuel the fire.
This past weekend, I felt like myself again for the first time in a very long time. I spent two and a half days catching up with one of my best friends and getting back to dancing. We made the trip to Atlantic City for a weekend of master classes at the renowned convention, the PULSE. So the purpose of this post: I want to remind everyone how important it is to reinvest yourself in what you love once in a while.
For those of you who don't know me personally, I spent my entire life in a dance studio. It's been 23 years since I had my first tap shoe tied on and I've only had two brief hiatuses since. Dance has always been my therapy, so with this crazy life I'm trying to create, it felt damn good to get out all the emotions rattling my brain in a healthy way. It's cathartic and helped to reignite the flame of motivation (and yes, it's been burning pretty low lately). It definitely felt great to know my wild plyo training has increased my vertical jump so much that I was actually suffering from too MUCH hang time and kept falling a count behind.
So another reason reconnecting with your passions, be it sports, art, or otherwise, can really improve your training game? You'll challenge yourself mentally. I was forced to learn intricate choreography at a mind numbingly fast pace...then perform it in front of hundreds of people I don't know, including HUGE names in the business. When I say huge, I'm talking choreographer to Britney Spears, Emmy winners, Glee choreographer, reality dance show choreographers (SYTYCD & DWTS), movie star dancers that drove teenage girls wild, and the former Mr. J Lo. My brain isn't used to picking up so quickly anymore, so it was a great way to force that mind body connection to increase. Maintaining the neural pathways for motor learning are critical in keeping your body young.
Additionally, you'll force yourself outside of your comfort zone. I can walk into the gym with astounding confidence most days and blow through anything any trainer wants to throw at me. Walking into a convention center full of the most talented artists in the country after a 3 year performance break? Well now we're talking about a real anxiety builder. The experience forced me to dig deep, find my inner superstar, and get out on the floor.
Obviously I did not offer any novel ideas here, nor did I discuss any actual fitness. What I want to reiterate is the reason I wrote this post in the first place - fueling the fire.
TLDR: Get back to what you love once in a while, even if it's not physical, to remind yourself how great you are at something and how much impact it can have on every other aspect of your life.
Check the video for a glimpse of what dancers can pull off in just 20 minutes of class! Can you find your inner boom kack?
For those of you who don't know me personally, I spent my entire life in a dance studio. It's been 23 years since I had my first tap shoe tied on and I've only had two brief hiatuses since. Dance has always been my therapy, so with this crazy life I'm trying to create, it felt damn good to get out all the emotions rattling my brain in a healthy way. It's cathartic and helped to reignite the flame of motivation (and yes, it's been burning pretty low lately). It definitely felt great to know my wild plyo training has increased my vertical jump so much that I was actually suffering from too MUCH hang time and kept falling a count behind.
So another reason reconnecting with your passions, be it sports, art, or otherwise, can really improve your training game? You'll challenge yourself mentally. I was forced to learn intricate choreography at a mind numbingly fast pace...then perform it in front of hundreds of people I don't know, including HUGE names in the business. When I say huge, I'm talking choreographer to Britney Spears, Emmy winners, Glee choreographer, reality dance show choreographers (SYTYCD & DWTS), movie star dancers that drove teenage girls wild, and the former Mr. J Lo. My brain isn't used to picking up so quickly anymore, so it was a great way to force that mind body connection to increase. Maintaining the neural pathways for motor learning are critical in keeping your body young.
Additionally, you'll force yourself outside of your comfort zone. I can walk into the gym with astounding confidence most days and blow through anything any trainer wants to throw at me. Walking into a convention center full of the most talented artists in the country after a 3 year performance break? Well now we're talking about a real anxiety builder. The experience forced me to dig deep, find my inner superstar, and get out on the floor.
Obviously I did not offer any novel ideas here, nor did I discuss any actual fitness. What I want to reiterate is the reason I wrote this post in the first place - fueling the fire.
TLDR: Get back to what you love once in a while, even if it's not physical, to remind yourself how great you are at something and how much impact it can have on every other aspect of your life.
Check the video for a glimpse of what dancers can pull off in just 20 minutes of class! Can you find your inner boom kack?
Thursday, January 12, 2012
Sexy legs? Yes, please.
Legs. We all have them. For some of us (thanks Mom!), they're our best assets. Whether you're a man who wants "sick wheels" or a girl who wants "gorgeous gams" there are a few moves you should be doing to train your legs to greatness. Today, I speak of....the lunge! Static, reverse, forward, weighted, upside down or while flying, this is one move that can be easily tweaked to reach your goals.
First of all, and I promise I'll post soon explaining why (if you can't wait, e-mail or tweet and we can chat about it), but there is no reason for men and women to train differently most of the time. I rely almost exclusively on resistance training and I promise, I lift heavy for my size. Women, you will not get bulky unless you're eating 4000 Calories a day and men, you probably already know and love this move. The sexes may train with different rep ranges or weight loads, but the techniques remain the same.
The lunge. Let's talk about why we want to even consider it. It is going to target multiple large muscle groups throughout each repetition - the quadriceps, hamstrings, glutes, and also gains support from smaller muscles like your hip flexors, calves, and core. More pros? It requires little to no equipment, only enough space to take a single step, it's easy to progress difficulty by using a variation instead of needing added weight, it will balance the strength between your legs (no more single leg dominance!), and it works the stubborn inner thigh.
So now it's time to talk proper form. For the forward lunge:
Some of the common mistakes to be conscious of:
You've got the idea, now get to work. Practice your form while you brush your teeth!
First of all, and I promise I'll post soon explaining why (if you can't wait, e-mail or tweet and we can chat about it), but there is no reason for men and women to train differently most of the time. I rely almost exclusively on resistance training and I promise, I lift heavy for my size. Women, you will not get bulky unless you're eating 4000 Calories a day and men, you probably already know and love this move. The sexes may train with different rep ranges or weight loads, but the techniques remain the same.
The lunge. Let's talk about why we want to even consider it. It is going to target multiple large muscle groups throughout each repetition - the quadriceps, hamstrings, glutes, and also gains support from smaller muscles like your hip flexors, calves, and core. More pros? It requires little to no equipment, only enough space to take a single step, it's easy to progress difficulty by using a variation instead of needing added weight, it will balance the strength between your legs (no more single leg dominance!), and it works the stubborn inner thigh.
So now it's time to talk proper form. For the forward lunge:
- Start by standing with feet hip width apart, eyes and toes pointing directly forward, hands on hips with shoulders open.
- Take one exaggerated step forward, this is the leading leg. Keeping your torso upright, shift your balance into the ball of the trailing foot and the firmly planted lead foot. The trailing knee will begin to flex as you sink into your lunge with the lead leg.
- Still keeping torso erect, shoulders back, and head forward, allow lead knee to flex approximately 90 degrees, resulting in the trailing knee halting 1-2 inches above the floor. The depth of lunge will vary based upon your hip flexibility.
- To rise, shift balance into lead foot and slowly rise. Return lead foot to starting position in one smooth step.
Some of the common mistakes to be conscious of:
- Torso position - don't lean forward!
- Knee angle and position - don't let it collapse inward.
- Speed of your movement and control - don't rush it!
- Range of movement - as long as flexibility allows, aim for the 90 degree flex.
You've got the idea, now get to work. Practice your form while you brush your teeth!
Thursday, January 5, 2012
New Year, New Focus.
With the start of the new year, I'm going to take this opportunity to revamp my blog. Expect a post in the new style next week!! I'll be switching from focusing on lifestyle tips to training plans and nutrition information for right now. I want to help inform each of you about proper training and eating to help you stick with your resolutions. Rather than have you all head to the gym and then wander around doing pointless bicep curls or endless, boring, and painful jogs, I want to give you a plan to keep you motivated and excited about fitness. Being educated in what to do is the biggest step in reaching your goals.
It's time to rock the hell out of the new year!
It's time to rock the hell out of the new year!
Monday, December 19, 2011
Peace, Hope, Cookies!
In this time of rushed shopping in overcrowded malls, it's easy to
forget what it's all for. Leave the stress behind and remember your
faith, whatever it may be, is the reason to celebrate. May the shorter
days continue to bring families together for an evening of laughs and
holiday memories this season.
PRESTIGE WORLDWIDE. My big sister is coming home for the first time since moving last January (other than a VERY brief stopover in May). We've been beside ourselves getting excited to plant our butts on the couch and watch tons of movies and eat all of the dozens of cookies I baked. We've also been planning how to workout together during the holiday season. I'd like to dedicate this post to my kick ass family who has managed to LOSE weight this December. That's right - my family is watching the scale tick downwards, even with all those cookies in the house!!
Though studies have shown the actual holiday weight gain is 1-2 pounds, not the fabled 5-7 pounds, it's just as easy to let that spiral out of control. Why not have a plan in place to fight the weight creep and start out your new year with a slimmer waistline than before you carved the turkey!
What's your reason for the holiday gain?
Not enough time?
1. GET OFF FACEBOOK! If you claim you don't have enough time to fit your workout in during the holiday season because of shopping, parties, or whatever other plans you have...eliminate 20 minutes of Facebook time a day.
2. Schedule your workout as part of your day - treat it as an appointment with some sort of monetary consequence if you miss it ($5 in the missed workout jar will seem like $50 during the holidays when money is already tight).
3. Record your favorite TV shows and fast forward through commercials - another 20 minutes saved.
Can't resist all the cookie and cocktail temptations at the office or parties?
1. Eat smart earlier in the day when you know you'll be attending a party. Have a protein and fiber packed lunch to keep you satisfied into the afternoon so that you won't be ravenous when you arrive and grab a fistful of pigs-in-a-blanket.
2. Amp up your workouts in the days leading up to your big night out. Tack on 10 minutes of serious cardio (cycling, swimming, running) at the end of your workout.
3. If you're older than 6, you know what your favorite cookies are. Be selective about what you choose to indulge in. If you didn't like gingersnaps last year, you probably wont like them now. Save the calories and enjoy one treat you can trust you'll be satisfied by.
At the very least, stay active. When you're chatting on the phone - stand up. Take the stairs when possible, especially at the mall. Park at the far end of the lot and walk. Most importantly, don't let the calories you burned from getting active entitle you to treats as rewards, you'll end up eating more in the end!
Happy Holidays! Here's to a svelte 2012!
PRESTIGE WORLDWIDE. My big sister is coming home for the first time since moving last January (other than a VERY brief stopover in May). We've been beside ourselves getting excited to plant our butts on the couch and watch tons of movies and eat all of the dozens of cookies I baked. We've also been planning how to workout together during the holiday season. I'd like to dedicate this post to my kick ass family who has managed to LOSE weight this December. That's right - my family is watching the scale tick downwards, even with all those cookies in the house!!
Though studies have shown the actual holiday weight gain is 1-2 pounds, not the fabled 5-7 pounds, it's just as easy to let that spiral out of control. Why not have a plan in place to fight the weight creep and start out your new year with a slimmer waistline than before you carved the turkey!
What's your reason for the holiday gain?
Not enough time?
1. GET OFF FACEBOOK! If you claim you don't have enough time to fit your workout in during the holiday season because of shopping, parties, or whatever other plans you have...eliminate 20 minutes of Facebook time a day.
2. Schedule your workout as part of your day - treat it as an appointment with some sort of monetary consequence if you miss it ($5 in the missed workout jar will seem like $50 during the holidays when money is already tight).
3. Record your favorite TV shows and fast forward through commercials - another 20 minutes saved.
Can't resist all the cookie and cocktail temptations at the office or parties?
1. Eat smart earlier in the day when you know you'll be attending a party. Have a protein and fiber packed lunch to keep you satisfied into the afternoon so that you won't be ravenous when you arrive and grab a fistful of pigs-in-a-blanket.
2. Amp up your workouts in the days leading up to your big night out. Tack on 10 minutes of serious cardio (cycling, swimming, running) at the end of your workout.
3. If you're older than 6, you know what your favorite cookies are. Be selective about what you choose to indulge in. If you didn't like gingersnaps last year, you probably wont like them now. Save the calories and enjoy one treat you can trust you'll be satisfied by.
At the very least, stay active. When you're chatting on the phone - stand up. Take the stairs when possible, especially at the mall. Park at the far end of the lot and walk. Most importantly, don't let the calories you burned from getting active entitle you to treats as rewards, you'll end up eating more in the end!
Happy Holidays! Here's to a svelte 2012!
Tuesday, November 22, 2011
The family that works out together...
Laughs really hard.
5 weeks ago, my mom approached me with a goal - to feel confident in a swimsuit in time for a January cruise to the Bahamas. The objective was to lose around 20 pounds in 2 months (which happen to cross Halloween, Thanksgiving, AND Christmas). Misson: ACCEPTED.
We discussed her physical goals and the reasons behind them. The routine of coming home and parking it on the couch for several hours and then going to bed everyday was becoming excessively boring. As a big time commuter with upwards of 15 hours/week of travel, how can she boost her energy with the winter coming on?
Where to begin? Meal makeovers. 3 main (350-450 Calories) meals, 2 small (100-200 Calories) snacks. Always remember, you simply cannot out-train poor eating. As a general rule of thumb, I eat as much whole and unprocessed food as possible. I'm not about to bake a loaf of bread myself, so I look for healthy versions in store (Ezekiel 4:9 Sprouted Grain Flourless is my preferred). I also try to keep snacks to fruits/veggies and portion controlled nuts.
I strongly reject the idea of a "diet". Restricting or denying yourself any particular food group is just setting yourself up to fail. Your body needs all the food groups in moderation, you hear me low carbers?! The only exception to this rule is a diet preference such as vegetarian, pescatarian, or vegan. However, those who are on a specialized diet are presumably educated on how to properly compensate for the food groups they are eliminating. The big issue we needed to conquer was Mom's tendency to eat like a bird. She doesn't prioritize food in her day, so she eats out of necessity and chooses foods based on convenience. The easiest change we made was emphasizing the need for a vegetable at each meal instead of a starch. We've always been a very meat and potatoes family, but double starches at a meal is a sin! If you've got a burger on a bun, you best be passing on the fries if you plan to eat that bun! You get the point. The other factor was the emphasis on lean proteins at every meal, especially breakfast. Now, Sunday nights are when she cooks up a big batch of scrambled egg whites with spinach and crumbled turkey sausage that she can reheat with a slice of toast each morning instead of grabbing a bowl of sugar laden cereal because it's fast.
Next up: Training!! This is the fun part. We started slow with simple body weight exercises like squats and lunges. We work together Monday - Thursday, leaving Friday for her to complete some form of activity of her choice (usually biking) and Saturday for a good hour on the treadmill. Sunday is for recovery. Within three weeks, Mom had progressed from never having done a real pushup (not on the knees) in her life to doing 10 and by now, 12!! She also made small life changes like taking the stairs to her office everyday and going for a walk at lunch. We've moved up to more difficult weighted exercises and suspension training on the TRX, which can occasionally produce hilarious coordination related issues. She has also proven incredibly strong willed, going from huffing through a 16 minute mile to being ready to complete her first Turkey Trot 5K (sub-45 is the goal) this Thursday!
So here's the re-cap. Mom wants to get in shape. We fix diet. We work out. We get results. I say "we" because support is just as crucial as the actual work. We eat the same dinners and we work out together. We text each other when we've made good decisions in a restaurant. Support breeds success. Success sparks interest in those around you. Now Dad is on board!!
And about those results? As of week 4, 12 pounds and 6 inches lost. Week 5 weigh-in is tomorrow! I'll be sure to update with our 5K run times.
Happy Thanksgiving!!
5 weeks ago, my mom approached me with a goal - to feel confident in a swimsuit in time for a January cruise to the Bahamas. The objective was to lose around 20 pounds in 2 months (which happen to cross Halloween, Thanksgiving, AND Christmas). Misson: ACCEPTED.
We discussed her physical goals and the reasons behind them. The routine of coming home and parking it on the couch for several hours and then going to bed everyday was becoming excessively boring. As a big time commuter with upwards of 15 hours/week of travel, how can she boost her energy with the winter coming on?
Where to begin? Meal makeovers. 3 main (350-450 Calories) meals, 2 small (100-200 Calories) snacks. Always remember, you simply cannot out-train poor eating. As a general rule of thumb, I eat as much whole and unprocessed food as possible. I'm not about to bake a loaf of bread myself, so I look for healthy versions in store (Ezekiel 4:9 Sprouted Grain Flourless is my preferred). I also try to keep snacks to fruits/veggies and portion controlled nuts.
I strongly reject the idea of a "diet". Restricting or denying yourself any particular food group is just setting yourself up to fail. Your body needs all the food groups in moderation, you hear me low carbers?! The only exception to this rule is a diet preference such as vegetarian, pescatarian, or vegan. However, those who are on a specialized diet are presumably educated on how to properly compensate for the food groups they are eliminating. The big issue we needed to conquer was Mom's tendency to eat like a bird. She doesn't prioritize food in her day, so she eats out of necessity and chooses foods based on convenience. The easiest change we made was emphasizing the need for a vegetable at each meal instead of a starch. We've always been a very meat and potatoes family, but double starches at a meal is a sin! If you've got a burger on a bun, you best be passing on the fries if you plan to eat that bun! You get the point. The other factor was the emphasis on lean proteins at every meal, especially breakfast. Now, Sunday nights are when she cooks up a big batch of scrambled egg whites with spinach and crumbled turkey sausage that she can reheat with a slice of toast each morning instead of grabbing a bowl of sugar laden cereal because it's fast.
Next up: Training!! This is the fun part. We started slow with simple body weight exercises like squats and lunges. We work together Monday - Thursday, leaving Friday for her to complete some form of activity of her choice (usually biking) and Saturday for a good hour on the treadmill. Sunday is for recovery. Within three weeks, Mom had progressed from never having done a real pushup (not on the knees) in her life to doing 10 and by now, 12!! She also made small life changes like taking the stairs to her office everyday and going for a walk at lunch. We've moved up to more difficult weighted exercises and suspension training on the TRX, which can occasionally produce hilarious coordination related issues. She has also proven incredibly strong willed, going from huffing through a 16 minute mile to being ready to complete her first Turkey Trot 5K (sub-45 is the goal) this Thursday!
So here's the re-cap. Mom wants to get in shape. We fix diet. We work out. We get results. I say "we" because support is just as crucial as the actual work. We eat the same dinners and we work out together. We text each other when we've made good decisions in a restaurant. Support breeds success. Success sparks interest in those around you. Now Dad is on board!!
And about those results? As of week 4, 12 pounds and 6 inches lost. Week 5 weigh-in is tomorrow! I'll be sure to update with our 5K run times.
Happy Thanksgiving!!
Sunday, November 20, 2011
Here's a Real Shocker.
So, let's think back to a time long ago when I mentioned I had some news to share. I'll start at the beginning.
I left my job at NYU back in July and have been doing a lot of soul searching and actual researching trying to decide which direction my next step should fall in. I am not ready for graduate school just yet for a number of reasons. We can strike that plan. Getting hired in a major recession within an HOUR radius of your home? Damn near impossible. So now what? I am lucky enough to have parents that are incredibly supportive of my return home and are allowing me time to sort myself out.
I think it's pretty apparent where this is headed. What things in my life do I have a true passion for? What is it that I'm willing to read about all day, perform at any time, and teach every day? Oh yea, and write about in a blog...
FITNESS!
To be more specific, I've actually begun the incredibly intense process of studying for my Certified Strength and Conditioning Specialist (CSCS) exam. If you're unfamiliar with what that means, crack open any magazine with an article that is written by or references a trainer. Odds are, they're certified with a CSCS. The difference between the CSCS and a CPT (Certified Personal Trainer) is the level of understanding required, and therefore the athletic level of clients they tend to work with. I'm required to know muscle anatomy, neuro/cardio/skeletal structure and function, biochemistry (college wasn't worthless!), nutrition, program development and more. This isn't your run of the mill "do bicep curls till it hurts" kind of stuff.
Now it's nose to the grindstone for me for the next few weeks. With any luck I'll be finished by January (studying 5-6 hours a day) and ready to rock. If you're interested in being a guinea pig for me to practice my program design skills (I'm talking to you, Miss Barca), send me an e-mail! :)
E-mail Me: fitcookiemonster@gmail.com
I left my job at NYU back in July and have been doing a lot of soul searching and actual researching trying to decide which direction my next step should fall in. I am not ready for graduate school just yet for a number of reasons. We can strike that plan. Getting hired in a major recession within an HOUR radius of your home? Damn near impossible. So now what? I am lucky enough to have parents that are incredibly supportive of my return home and are allowing me time to sort myself out.
I think it's pretty apparent where this is headed. What things in my life do I have a true passion for? What is it that I'm willing to read about all day, perform at any time, and teach every day? Oh yea, and write about in a blog...
FITNESS!
To be more specific, I've actually begun the incredibly intense process of studying for my Certified Strength and Conditioning Specialist (CSCS) exam. If you're unfamiliar with what that means, crack open any magazine with an article that is written by or references a trainer. Odds are, they're certified with a CSCS. The difference between the CSCS and a CPT (Certified Personal Trainer) is the level of understanding required, and therefore the athletic level of clients they tend to work with. I'm required to know muscle anatomy, neuro/cardio/skeletal structure and function, biochemistry (college wasn't worthless!), nutrition, program development and more. This isn't your run of the mill "do bicep curls till it hurts" kind of stuff.
Now it's nose to the grindstone for me for the next few weeks. With any luck I'll be finished by January (studying 5-6 hours a day) and ready to rock. If you're interested in being a guinea pig for me to practice my program design skills (I'm talking to you, Miss Barca), send me an e-mail! :)
E-mail Me: fitcookiemonster@gmail.com
Monday, November 14, 2011
The Globe Trotting Winds Down
It's been a few months, so it's more than time for a new post! It's been so long, so this is sure to be a doozy.
Since my last post, I completed a 100 mile bike ride (and signed up for next year! Visit BikeMS City to Shore to join). The training was just as much mental as physical. It took every last shred of determination I had to convince myself that it's possible to complete 100 miles, especially after all of the mishaps our training has delivered.
What was intended to be our first 20 mile ride was reduced to about 12 miles after an unfortunate wildlife related incident. Our second ride was brought to an abrupt halt about 2 miles from home when my handlebars separated from my bike. This resulted in a trip to the bike shop, where I learned that my brakes were permanently in contact with the wheel - no wonder I was struggling so much! New bike acquired. We didn't hit a solid stride until we started biking the Great Swamp - 24 miles of gargantuan hills. Luckily, both Leor and I rode like champions (thanks to all those pre-ride pancakes) and celebrated with sandwiches. Training = eats! Race day alone burned almost 5000 calories :) Overall, one of the most rewarding experiences I've ever had and am more than looking forward to next year.
After that, both Leor and I turned 25. This obviously means it was time to celebrate - a LOT. All over America. We spent a week in Orlando visiting family, Mickey, and of course, Hogwarts. Let me tell you, The Wizarding World of Harry Potter is the best thing to hit Universal since GUTS. And thank goodness we are in good shape because we hustled through those parks like Olympic speed walkers.
Then the celebration moved to the Poconos for a weekend in the woods with some great friends. An accidental 7 mile hike ensued in less than stellar weather, but we scored the chance to feed a giraffe. Fair trade? I say yes.
Finally, the quarter century celebrations are wrapping up with...drum roll, please...skydiving!! So far, Mother Nature has been very much against this venture. Every time we schedule, the weather jumps ship and we get October snow or 40mph gusts of wind. Here's hoping we get to jump before 2012 :) At least we had a great time in Atlantic City at the Chelsea!
Stay tuned for some major news dropping this week! I'm back for good this time :)
Since my last post, I completed a 100 mile bike ride (and signed up for next year! Visit BikeMS City to Shore to join). The training was just as much mental as physical. It took every last shred of determination I had to convince myself that it's possible to complete 100 miles, especially after all of the mishaps our training has delivered.
What was intended to be our first 20 mile ride was reduced to about 12 miles after an unfortunate wildlife related incident. Our second ride was brought to an abrupt halt about 2 miles from home when my handlebars separated from my bike. This resulted in a trip to the bike shop, where I learned that my brakes were permanently in contact with the wheel - no wonder I was struggling so much! New bike acquired. We didn't hit a solid stride until we started biking the Great Swamp - 24 miles of gargantuan hills. Luckily, both Leor and I rode like champions (thanks to all those pre-ride pancakes) and celebrated with sandwiches. Training = eats! Race day alone burned almost 5000 calories :) Overall, one of the most rewarding experiences I've ever had and am more than looking forward to next year.
 |
| WEEEEEEE!!! We're finished! |
 |
| Rookie Century Finishers - Team Amandas |
 |
| YAY! I'm going to Hogwarts!! If only NJ Transit was so fun... |
Then the celebration moved to the Poconos for a weekend in the woods with some great friends. An accidental 7 mile hike ensued in less than stellar weather, but we scored the chance to feed a giraffe. Fair trade? I say yes.
 |
| Giraffe time. |
Stay tuned for some major news dropping this week! I'm back for good this time :)
Monday, September 12, 2011
The Perks of Pumpkin
Everyone knows the Pumpkin Spice Latte has made its seasonal comeback (I've already had 4 and it's only been out for a week), which makes us think about how early is too early to let go of Summer? It's the times when you see Christmas trees in stores in August that make you think about it - why do we want to rush everything (more importantly, the most fun season) every year? I want to savor the last few days of weather that makes you sweat, beautiful days at the beach that don't require a sweatshirt, and the best food of the year...but luckily, that means I can start to think about Autumn harvest type foods!!
With that said, all this thinking about Autumn flavors (since it IS my favorite season) has got me assembling pumpkin yogurt, baking pumpkin bread, eating pumpkin seeds, and anything else that has the word pumpkin in it. Just remember - pumpkin is actually healthy and tastes great when it is NOT in pie form!
I personally LOVE to keep at least a can or two of Libby's Pumpkin Puree on hand (make sure it's not the pie filling!!) to mix into everything and anything. It's massively nutritious since it's loaded with fiber, Vitamin A, and tons of antioxidants. You can use it for everything from reducing fat/calories in a spice cake mix (similar to using applesauce for replacing oil and eggs) or making Fall-festive brownies. I've been mixing it into my plain greek yogurt with a big dash of pumpkin pie spice for a happy treat!
Now, I'm just waiting for it to be an acceptable time to start drinking hot apple cider...tick tock!
ALSO - In just over a week, I will be participating in the National MS Society's Bike MS: City to Shore Century Ride. This means I will be biking 100 miles in ONE DAY to help raise funds for finding a cure. Please help support my efforts by donating, volunteering, or if you're feeling brave...participating!
For more information - check here. Every single dollar adds up to real change.
Follow me on Twitter: @fitcookiemonstr
E-mail me: fitcookiemonster@gmail.com
With that said, all this thinking about Autumn flavors (since it IS my favorite season) has got me assembling pumpkin yogurt, baking pumpkin bread, eating pumpkin seeds, and anything else that has the word pumpkin in it. Just remember - pumpkin is actually healthy and tastes great when it is NOT in pie form!
I personally LOVE to keep at least a can or two of Libby's Pumpkin Puree on hand (make sure it's not the pie filling!!) to mix into everything and anything. It's massively nutritious since it's loaded with fiber, Vitamin A, and tons of antioxidants. You can use it for everything from reducing fat/calories in a spice cake mix (similar to using applesauce for replacing oil and eggs) or making Fall-festive brownies. I've been mixing it into my plain greek yogurt with a big dash of pumpkin pie spice for a happy treat!
Now, I'm just waiting for it to be an acceptable time to start drinking hot apple cider...tick tock!
ALSO - In just over a week, I will be participating in the National MS Society's Bike MS: City to Shore Century Ride. This means I will be biking 100 miles in ONE DAY to help raise funds for finding a cure. Please help support my efforts by donating, volunteering, or if you're feeling brave...participating!
For more information - check here. Every single dollar adds up to real change.
Follow me on Twitter: @fitcookiemonstr
E-mail me: fitcookiemonster@gmail.com
Tuesday, August 16, 2011
Back in the saddle.
Literally. I'll get to that part later.
Please excuse the recent hiatus. I moved back to Jersey and have spent the last few weeks packing, unpacking, and generally pulling out all of my hair. But here I am, sitting in my gigantic and glorious kitchen. I have all my favorite cooking appliances and tons of counter space at my disposal.
So, now that I've got all this kitchen, what will I do? COOK! YES!! Banana macadamia nut pancakes to be exact (recipe below). Pancakes are absolutely my favorite breakfast item, so I needed to find a way to make them a bit less terrible. I also need them to be protein packed to get the right balance of nutrients for training...which brings us back to the saddle part.
My crazy boyfriend has convinced me to join him in the Bike MS: City to Shore ride next month. All 100 miles of it. Please support our fundraising efforts and click HERE to make a secure online donation! I agreed not only because this is an incredible charity, but also because of the connection Leor has with the race. It was his first major fitness accomplishment after deciding to turn his life around. After losing almost 100 pounds since his last race, the two of us are ready to take it on as a team. It seems more than fitting that there is a mile for each pound he's lost. We will be sure to use that as motivation when we are both ready to give up around mile 80. I couldn't be more proud of him, so I will support him in any insane idea he comes up with - especially when there is such a positive charity attached.
With all that said, here's the recipe for my pancakes!
In a blender, combine:
1 banana (super ripe is best)
2 tbsp of nonfat greek yogurt (my allegiance is to Fage, the creaminess makes a difference!)
2 egg whites
1/4 cup instant oats
Dash of vanilla extract
Once blended into a smooth mixture, add 1 tbsp chopped mac nuts (or whatever nut you prefer) and give it a quick stir.
Place a large skillet coated with non-stick spray over medium heat. Pour batter into skillet to make 2-3 pancakes. Flip after you start to see bubbles and cook on other side to desired crispness. Drizzle with whatever topping you like - a little almond butter, some maple syrup, or a bit of blueberry jam. Just be sure to keep the topping serving size in mind!
For more information about The National MS Society's event, including donating, volunteering, or even participating (I'd love to have a bigger team!) - check here. Your support is critical for all those suffering from MS and for our participation in the event.
Follow me on Twitter: @fitcookiemonstr
E-mail me: fitcookiemonster@gmail.com
Please excuse the recent hiatus. I moved back to Jersey and have spent the last few weeks packing, unpacking, and generally pulling out all of my hair. But here I am, sitting in my gigantic and glorious kitchen. I have all my favorite cooking appliances and tons of counter space at my disposal.
So, now that I've got all this kitchen, what will I do? COOK! YES!! Banana macadamia nut pancakes to be exact (recipe below). Pancakes are absolutely my favorite breakfast item, so I needed to find a way to make them a bit less terrible. I also need them to be protein packed to get the right balance of nutrients for training...which brings us back to the saddle part.
My crazy boyfriend has convinced me to join him in the Bike MS: City to Shore ride next month. All 100 miles of it. Please support our fundraising efforts and click HERE to make a secure online donation! I agreed not only because this is an incredible charity, but also because of the connection Leor has with the race. It was his first major fitness accomplishment after deciding to turn his life around. After losing almost 100 pounds since his last race, the two of us are ready to take it on as a team. It seems more than fitting that there is a mile for each pound he's lost. We will be sure to use that as motivation when we are both ready to give up around mile 80. I couldn't be more proud of him, so I will support him in any insane idea he comes up with - especially when there is such a positive charity attached.
With all that said, here's the recipe for my pancakes!
In a blender, combine:
1 banana (super ripe is best)
2 tbsp of nonfat greek yogurt (my allegiance is to Fage, the creaminess makes a difference!)
2 egg whites
1/4 cup instant oats
Dash of vanilla extract
Once blended into a smooth mixture, add 1 tbsp chopped mac nuts (or whatever nut you prefer) and give it a quick stir.
Place a large skillet coated with non-stick spray over medium heat. Pour batter into skillet to make 2-3 pancakes. Flip after you start to see bubbles and cook on other side to desired crispness. Drizzle with whatever topping you like - a little almond butter, some maple syrup, or a bit of blueberry jam. Just be sure to keep the topping serving size in mind!
For more information about The National MS Society's event, including donating, volunteering, or even participating (I'd love to have a bigger team!) - check here. Your support is critical for all those suffering from MS and for our participation in the event.
Follow me on Twitter: @fitcookiemonstr
E-mail me: fitcookiemonster@gmail.com
Thursday, July 28, 2011
Cravings
Cravings are like the monster in your closet. They seem to only creep out in the wee hours of the night and they bring out the absolute worst in you. With all the change that's going on in my life right now, I've had to work hard to avoid emotional eating. Let's face it, even the healthiest people have their weaknesses...and sometimes, that weakness is a roll of Tollhouse cookie dough. Last night, I threw all self control out the window and went to town.
It's important to allow yourself the foods that you enjoy, so here are a few tips to allow yourself occasional (not daily!) indulgences without packing on major pounds.
Know your reasons - Why are you craving the family sized bag of Ruffles? Is it because you got in a fight with your best bud/lost your job/can't pay the bills or is it because you are just after a little salt fix? Be cautious about the former. Emotional eating is dangerous and will only make you feel worse afterwards. If it's the latter, continue on to keep the craving in check.
Know your weaknesses - Do you have certain trigger foods? If you can't seem to walk past the aforementioned bag of chips without sneaking a handful, then another, then another...don't keep it around! If you have a craving for something, then you have to make the conscious decision to go to the store and buy it in that moment. 95% of the time, you'll realize you didn't want it all that bad. And if you just need a few bites of that cake you just baked to satisfy, share the rest with your coworkers in the morning. Don't keep the temptation around longer than necessary!
Know when to stop - Before I began my sugar fueled binge last night, I knew how much I could afford to allow myself before guilt would outweigh the pleasure derived from my indulgence. Set a limit for yourself by scooping your Ben&Jerry's into a coffee mug (it will look much fuller than a big bowl with that same serving) instead of eating it straight out of the carton. Again, you will become aware of your decision to have a second helping instead of noticing you've hit cardboard after mindlessly eating the entire pint.
Damage control - Preparing for and undoing the caloric damage helps. If you know you have a birthday party to attend this weekend and won't be able to resist that slice (or 2!) of red velvet cake and cocktails, amp up your workouts for a few days prior and be sure to eat lean and light. I could feel my willpower unraveling all afternoon, so I set out for a long run to preempt a little of the damage I knew I'd be inflicting later on. TAKE NOTE: this is not a good practice for daily life and canceling meals. If this behavior becomes habitual, it is considered exercise bulimia and is incredibly dangerous.
Getting back on the wagon - If you're feeling a little regret for your choices, be sure to stay extra diligent about your eating the next day. Kick off your morning with a healthy (and not cheese laden) omelet loaded up with veggies and a side of fresh fruit. Don't let one bad decision justify another!
Satisfy your cravings with healthy alternatives - Looking for something cold and sweet? Try frozen grapes instead of ice cream. Need a little salt? Give PopChips or Pirate's Booty a try. Love the satisfaction of crunching away? Baby carrots or sliced apples will take care of your need to nosh. My current craving smasher - Apple Straws. The fruity, desserty cousin of Veggie Straws.
Got a way to beat your craving demon? Send your ideas my way!! Got a craving you want to satisfy in a better way? E-mail me and I'll get cracking on a recipe!
Follow me on Twitter: @fitcookiemonstr!
E-mail me: fitcookiemonster@gmail.com
It's important to allow yourself the foods that you enjoy, so here are a few tips to allow yourself occasional (not daily!) indulgences without packing on major pounds.
Know your reasons - Why are you craving the family sized bag of Ruffles? Is it because you got in a fight with your best bud/lost your job/can't pay the bills or is it because you are just after a little salt fix? Be cautious about the former. Emotional eating is dangerous and will only make you feel worse afterwards. If it's the latter, continue on to keep the craving in check.
Know your weaknesses - Do you have certain trigger foods? If you can't seem to walk past the aforementioned bag of chips without sneaking a handful, then another, then another...don't keep it around! If you have a craving for something, then you have to make the conscious decision to go to the store and buy it in that moment. 95% of the time, you'll realize you didn't want it all that bad. And if you just need a few bites of that cake you just baked to satisfy, share the rest with your coworkers in the morning. Don't keep the temptation around longer than necessary!
Know when to stop - Before I began my sugar fueled binge last night, I knew how much I could afford to allow myself before guilt would outweigh the pleasure derived from my indulgence. Set a limit for yourself by scooping your Ben&Jerry's into a coffee mug (it will look much fuller than a big bowl with that same serving) instead of eating it straight out of the carton. Again, you will become aware of your decision to have a second helping instead of noticing you've hit cardboard after mindlessly eating the entire pint.
Damage control - Preparing for and undoing the caloric damage helps. If you know you have a birthday party to attend this weekend and won't be able to resist that slice (or 2!) of red velvet cake and cocktails, amp up your workouts for a few days prior and be sure to eat lean and light. I could feel my willpower unraveling all afternoon, so I set out for a long run to preempt a little of the damage I knew I'd be inflicting later on. TAKE NOTE: this is not a good practice for daily life and canceling meals. If this behavior becomes habitual, it is considered exercise bulimia and is incredibly dangerous.
Getting back on the wagon - If you're feeling a little regret for your choices, be sure to stay extra diligent about your eating the next day. Kick off your morning with a healthy (and not cheese laden) omelet loaded up with veggies and a side of fresh fruit. Don't let one bad decision justify another!
Satisfy your cravings with healthy alternatives - Looking for something cold and sweet? Try frozen grapes instead of ice cream. Need a little salt? Give PopChips or Pirate's Booty a try. Love the satisfaction of crunching away? Baby carrots or sliced apples will take care of your need to nosh. My current craving smasher - Apple Straws. The fruity, desserty cousin of Veggie Straws.
Got a way to beat your craving demon? Send your ideas my way!! Got a craving you want to satisfy in a better way? E-mail me and I'll get cracking on a recipe!
Follow me on Twitter: @fitcookiemonstr!
E-mail me: fitcookiemonster@gmail.com
Wednesday, July 27, 2011
The Kitchen Essentials
Healthy eating was something I learned only very recently. I spent my entire life dancing 4+ hours a day and lived on eating Oreos like cereal (think oreo cookies in a bowl of milk, eat with spoon...more on this at a later date) and thought Chef Boyardee (expect a healthy swap soon!) was a genius. I mean really, what's not to love about beefaroni?! Then I went to college, stopped dancing, and discovered the thrice daily all you can eat buffet known as the dining hall.
I had to have several people beat into my brain that cookies aren't exactly a food group. After I moved off campus and started cooking for myself, I slowly learned my likes/dislikes, delicious and inexpensive ways to prepare meals, and how to kick my extreme salt and sugar cravings. By the time I moved to NYC and was completely on my own, I became a budget conscious healthy cooking pro.
Let's start out with the basics - the most important items to stock your kitchen with at all times! Keeping your pantry stocked with healthy items will help you make smart decisions when you need to make a meal in a pinch or grab a snack to go.
Refrigerator Staples:
Fage 0% Greek yogurt - a great source of protein, can also be used as an addition for smoothies or sauces and marinades. Don't waste your time on the flavored kinds, add your own fresh fruit or honey if you don't like the tang of plain.
Eggs - self explanatory. Use these to bind leaner ground meats for burgers or on their own for a healthy start to your morning.
Deli turkey - whatever kind you prefer. I love it on its own for a low cal way to satisfy a salty craving or piled on a sandwich for a protein packed meal.
Unsweetened Vanilla Almond Milk - I don't drink milk by the glass, so this is a low cal/longer shelf life alternative to regular cow's milk. Works well as a replacement for baking, coffee, etc. and won't spoil quickly.
Carrots, Apples, Grapes - crunchy, nutritious, and incredibly filling. If you find yourself grazing or just standing in front of the open fridge as often as I do, this is a good way to prevent yourself from grabbing something you'll regret in 20 minutes. Chew mindlessly without the guilt :)
Baby Spinach - I keep this by the biggest container they sell. Saute and add to your morning omelet (sans cheese, of course), build yourself a salad, or puree in a smoothie.
Naturally More Almond Butter with Flax - This thing is expensive, so if you eat nut butters by the spoonful the way I do, the cost alone will teach you to slow the heck down. Use on your morning toast for a dose of healthy fat or add a spoonful to your smoothies for added protein.
Frozen Veggies - pick your favorite blend. It doesn't matter what it is if you'll eat it! My personal preference is California blend (broccoli, cauliflower, and carrots).
Pantry:
Canned diced or crushed tomatoes - perfect for making your own tomato sauces.
Chick peas - add to any salad for a punch of protein, bake for a crunchy snack, or puree for fresh hummus!
Canned tuna - honestly, I never thought I'd like it. I buy the kind that comes in plastic cups with a peel off lid so there is no can opener or draining required. Flake it apart into a salad or eat as a post-workout snack.
Spices & herbs - kick up even the blandest of meals. I always have crushed red pepper flakes (helps eliminate the desire for excessive salt), chili powder, harissa, and oregano.
Snacks:
Larabar - I swear by these. They are delicious, contain zero added ANYTHING, and survive the abuse I subject them to inside my purse. They can be pricey, so expect a DIY recipe soon!
Plain, unsalted nuts - The key point here being UNSALTED. Also be sure to watch your serving size, eating these by the handful can be a fast way to gain unwanted pounds. Keep pre-portioned baggies in your desk drawer for a quick afternoon pick-me-up.
Apples - Survive purse abuse well, satisfy your afternoon sweet cravings, and the fiber will keep you full until you get home. If you're an evening snacker, thinly slice one up and sprinkle with cinnamon. Pop in the microwave for a few seconds and you've got an apple pie-esque treat!
Utensils:
A REALLY sharp knife - chopping is fun instead of a chore and you will be less likely to ignore those bell peppers or onions that need a dice!
Good quality nonstick pan - omelets and more! This one is pretty self explanatory.
Any favorite kitchen staples you like to keep around?
Follow me on Twitter: @fitcookiemonstr!
E-mail me: fitcookiemonster@gmail.com
I had to have several people beat into my brain that cookies aren't exactly a food group. After I moved off campus and started cooking for myself, I slowly learned my likes/dislikes, delicious and inexpensive ways to prepare meals, and how to kick my extreme salt and sugar cravings. By the time I moved to NYC and was completely on my own, I became a budget conscious healthy cooking pro.
Let's start out with the basics - the most important items to stock your kitchen with at all times! Keeping your pantry stocked with healthy items will help you make smart decisions when you need to make a meal in a pinch or grab a snack to go.
Refrigerator Staples:
Fage 0% Greek yogurt - a great source of protein, can also be used as an addition for smoothies or sauces and marinades. Don't waste your time on the flavored kinds, add your own fresh fruit or honey if you don't like the tang of plain.
Eggs - self explanatory. Use these to bind leaner ground meats for burgers or on their own for a healthy start to your morning.
Deli turkey - whatever kind you prefer. I love it on its own for a low cal way to satisfy a salty craving or piled on a sandwich for a protein packed meal.
Unsweetened Vanilla Almond Milk - I don't drink milk by the glass, so this is a low cal/longer shelf life alternative to regular cow's milk. Works well as a replacement for baking, coffee, etc. and won't spoil quickly.
Carrots, Apples, Grapes - crunchy, nutritious, and incredibly filling. If you find yourself grazing or just standing in front of the open fridge as often as I do, this is a good way to prevent yourself from grabbing something you'll regret in 20 minutes. Chew mindlessly without the guilt :)
Baby Spinach - I keep this by the biggest container they sell. Saute and add to your morning omelet (sans cheese, of course), build yourself a salad, or puree in a smoothie.
Naturally More Almond Butter with Flax - This thing is expensive, so if you eat nut butters by the spoonful the way I do, the cost alone will teach you to slow the heck down. Use on your morning toast for a dose of healthy fat or add a spoonful to your smoothies for added protein.
Frozen Veggies - pick your favorite blend. It doesn't matter what it is if you'll eat it! My personal preference is California blend (broccoli, cauliflower, and carrots).
Pantry:
Canned diced or crushed tomatoes - perfect for making your own tomato sauces.
Chick peas - add to any salad for a punch of protein, bake for a crunchy snack, or puree for fresh hummus!
Canned tuna - honestly, I never thought I'd like it. I buy the kind that comes in plastic cups with a peel off lid so there is no can opener or draining required. Flake it apart into a salad or eat as a post-workout snack.
Spices & herbs - kick up even the blandest of meals. I always have crushed red pepper flakes (helps eliminate the desire for excessive salt), chili powder, harissa, and oregano.
Snacks:
Larabar - I swear by these. They are delicious, contain zero added ANYTHING, and survive the abuse I subject them to inside my purse. They can be pricey, so expect a DIY recipe soon!
Plain, unsalted nuts - The key point here being UNSALTED. Also be sure to watch your serving size, eating these by the handful can be a fast way to gain unwanted pounds. Keep pre-portioned baggies in your desk drawer for a quick afternoon pick-me-up.
Apples - Survive purse abuse well, satisfy your afternoon sweet cravings, and the fiber will keep you full until you get home. If you're an evening snacker, thinly slice one up and sprinkle with cinnamon. Pop in the microwave for a few seconds and you've got an apple pie-esque treat!
Utensils:
A REALLY sharp knife - chopping is fun instead of a chore and you will be less likely to ignore those bell peppers or onions that need a dice!
Good quality nonstick pan - omelets and more! This one is pretty self explanatory.
Any favorite kitchen staples you like to keep around?
Follow me on Twitter: @fitcookiemonstr!
E-mail me: fitcookiemonster@gmail.com
Tuesday, July 26, 2011
New Beginnings
I suppose this would be a great time to explain why I've decided to blog. I'm leaving my job as a researcher at NYU at the end of the week and moving out of Manhattan after 2 and a half years of hustle and bustle in the greatest city in the world. All of this transition has left me with lots of nervous energy over where my life is heading next. I'm hoping this will serve as an outlet for my creative and mostly healthy cooking ideas, workouts, and daily motivation. It's too easy to lose your sense of self in the situation I'm about to enter, and I'm hoping this is one way to keep focused.
My plan here is not just for helping myself stay motivated during the search for new employment, but also to help others. Friends often ask me for advice on fitness regimens and what I eat to stay in shape. I can safely say they've seen me eat more than my fair share of cookies and ice cream, so they want to know my secrets. I plan to share recipes and photos of my culinary endeavors, as well as exercise programs designed by my insanely supportive boyfriend, Leor. Conveniently enough, he is a NASM certified personal trainer, plus carries certifications in HKC (kettlebells) and TRX (my FAVE)!
I've also recruited help from some others, including one of my closest friends and fellow fit cookie monster, Nicole. She is truly the source of every ridiculously delicious recipe I attempt. Plus, I need an honest taste tester!
So, there we have it. All that's left to do is let the cookie crumble as it may!
Follow me on Twitter: @fitcookiemonstr!
E-mail me: fitcookiemonster@gmail.com
My plan here is not just for helping myself stay motivated during the search for new employment, but also to help others. Friends often ask me for advice on fitness regimens and what I eat to stay in shape. I can safely say they've seen me eat more than my fair share of cookies and ice cream, so they want to know my secrets. I plan to share recipes and photos of my culinary endeavors, as well as exercise programs designed by my insanely supportive boyfriend, Leor. Conveniently enough, he is a NASM certified personal trainer, plus carries certifications in HKC (kettlebells) and TRX (my FAVE)!
I've also recruited help from some others, including one of my closest friends and fellow fit cookie monster, Nicole. She is truly the source of every ridiculously delicious recipe I attempt. Plus, I need an honest taste tester!
So, there we have it. All that's left to do is let the cookie crumble as it may!
Follow me on Twitter: @fitcookiemonstr!
E-mail me: fitcookiemonster@gmail.com
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