Because I Can

Here's an awesome workout I was able to do even though I injured my foot sparring in Tae Kwon Do.  When I do a strict cardio workout my preferred training is running intervals on the treadmill but since I can't run because of my foot this is what I did for my cardio dominate workout today:

·         40 minutes on the Elliptical - This is a great non-impact cardio workout that burns a lot of calories while challenging your cardiovascular system!

·         200 One hand kettlebell swings.  I did 100 swings twice.  10 one hand swings with my right hand,  10 one hand swings with my left hand nonstop for 100 swings.  Recover and repeat.  (kettlebells are always a good choice for efficiency! again, great cardio and non-impact)

·         8 kettlebell clean & presses.  Clean & press with my right hand, clean & press with my left hand.  Recovered briefly and repeated 8 times (currently I sprinkle every day with some clean & presses.  I'm working on getting stronger with my presses).

·         TRX  knee tuck abs (feet in TRX hands on floor in plank position) 3 x 15

·         Foam roller

·         Stretch

Today's Juice

Today I made the *Carrot Deep Cleanser juice.

It has 3 carrots, 1/2 apple, 1/2 beetroot, 1 stalk of celery and 3 large kale leaves (all organic)

Pretty right? Yummy....

Delicious!!

It get's 5 stars for detox, 4 stars for immuity, and 3 stars for energy, digestion & skin.  Not bad!!

Try it some time! Get healthy, stay healthy, get fit, be fit!

*The Big book of Juices and Smoothies by Natalie Savona

 

What Works For Me

I'm not an expert on nutrition, and I get overwhelmed easily with all the information that's available.  I kind of shut down and can't seem to make sense of it all.  Often what's good for us today may not be good for us tomorrow, it's very frustrating!!

So, here's what works for me.  There are a few basics that I follow, and I keep my meals simple.  I never, ever eat fast food.  I really can't remember the last time I drove through a fast food restaurant, it was that long ago.  Very rarely I'll drink a soda or have some potato chips.  I'll have a barbecued hot dog once in a great while and I don't eat red meat (for no other reason than I just don't like it!).  Okay, so once in a blue moon I'll have a little piece of fillet mignon, but that's the extent of my red meat.  I eat mainly vegetables, turkey, chicken, fish, and pasta dishes.  I try to stick with whole grains and stay away from processed foods.  I go extremely easy on butter and that kind of stuff, especially in my cooking and baking.  I try to limit my sugar intake and I drink plenty of water.  I'll have a freshly made juice most days, and recommend it highy for the nutritional benefits.

Here's breakfast.  I usually have oatmeal with a banana in the morning but this morning I had 2 whole wheat waffles with strawberries and blueberries.  Pretty good.




Lunch.  Tuna, with celery and mayo.  Again, pretty good.





Not as boring as it looks!!

Here's what I would typically snack on, but not all at the same time!

Here's my juice today.  4 celery stalks and 3 carrots, yummy....



And my favorite.....


Yes, this is dark chocolate with almonds in a Waterford Crystal bowl :)

For dinner, I'll make some kind of pasta dish, or chicken, or fish...., and always a salad and vegetables....all really good stuff.

I don't eat perfectly, I don't count calories, I just try to keep it simple and basic.  I stick with lean meats, fish, fruit and veggies.  Pretty simple huh?

I'm very active, I love to workout, I exercise six days a week usually, so I burn a lot of calories.  Most of my training is done using kettlebells and I cross train with Tae Kwon Do and running intervals.    



So what's the take away message?  I don't know, I'm just sharing some simple information on what works for me.  Maybe it could work for you if you're having a difficult time nailing down good eating habits. I recommend you just try to keep it simple.  A little step in the right direction goes a long way.  Also, find an exercise program you like to do and do it.  Staying active will help make you feel better and burn those unwanted fat calories.

In the end we all just want to be healthy and happy right?

My Healthy Food Choices

My juice for today: 4 organic carrots and 1 organic apple.  I'm pretty good at drinking a juice everyday, but like most people sometimes I push aside what's good for me because I'm either too lazy or too tired to do it!!  Staying healthy and fit takes effort, but the temporary "inconvenience" is worth it.

*Nutrients include beta-carotene, folic acid, vitamin C, calcium, magnesium, phosphorus, potassium, sodium, & sulphur.  Five stars for energy, 3 stars for detox, digestion and skin, 2 stars for immunity.  Yeah, I'd say it's worth the 10 minutes it takes to make it!!

Lunch for today:  Salad.  I always have a fresh organic salad in the frig.  You really can't get enough fresh veggies!  Delicious!! 

Organic baby mix lettuce, cucumbers, orange, yellow and red peppers, carrots and avocado

*The Big Book of Juices and Smoothies. Natalie Savona

Learning Seminar

Keep it simple and don't look for something that's not there.....

Is it time for you to kick it in gear?

 

Did you know?  

1. The more you move the more you lose.  Unwanted fat calories that is.  Burn at least 250 calories a day through exercise and cut 250 from your diet and you could conceivably  lose 1 lb per week.

2. The more active you are the stronger you get.  Your body becomes more efficient and you become a lean, mean fighting machine! 

3. Exercise feels good.  Stick with it long enough to experience the benefits.  You'll feel better not only physically but also mentally. You'll sleep better, have more confidence, and start to eat healthier.  Inactivity contributes greatly to that sluggish no energy feeling, so get rid of it by committing to exercise and one of your many rewards with be more energy! 

4. Focus your eating habits on lean meats, fruits and more vegetables then you think you need.  If you currently have unhealthy eating habits than you need to start the change to eat healthier, so you feel better.  Drink plenty of water to stay hydrated.  Get in the habit of drinking a glass of water first thing in the morning to rehydrate and jump start your system.

5. Get plenty of rest.  Be pro-active in doing all you can to prepare for a good night's sleep.  To put it simply, numerous studies show that not getting enough sleep can hinder your path to health and wellness and make it more difficult.  It's important to have balance in your life.  You can't possibly do everything and don't let your health suffer because you think you have to!

6. Find an activity you enjoy doing and do it!  I cannot stress enough that consistency is the key to success when it comes to exercise!!

For me, my favorite activities include kettlebell training, Tae Kwon Do, and interval running :)

Mental Prep

My thought process of late:

• When in doubt - keep it real.....
• Pace yourself - you can do it.....