Tuesday, February 9, 2010

Kombucha info & Maximize your workouts!

Wassupp homies? Happy Tuesday! well I just finished watching this
That would be ali crying to Jake explaining her need to leave the show. WOW I think that took a lot of guts on her part esp when he was telling her how much he wanted her to stay. It makes me think she wasn't going home this week, which also makes me wonder that one of the 3 who were left was supposed to go home...man I love this show it is just so addiciting!!
**Thoughts on Ali's leaving?***

1/3 C oatbran with chia and frozen berries, cinnamon and dollop of PB. wolfed this down after some early AM cardio. I did 25 on the treadmill and 20 on the spin bike. Great workout! HRM said 585 Calories!! 

UH-MAZING new song that I am addicted too. I know whats going to happen is that I am going to listen to it on repeat so much that I will not be able to listen to it after a few weeks. Thats what happens with me and new songs! click HERE to listen!
Fage greek with Kays Cinnamon stix ummmm TRY THIS. most amazing snack! BUT I turned the bag around to see the serving size because I always think to myself what a large portion it is for just 100 calories! I noticed the serving size on the bag was 1.5, not 1!! OOPS! no biggie, but now I know I had been eating a serving and a half

Cortland Apple. Yes, I have an apple a day-it keeps the doctor awayyyy

Came home for a tofu wrap! romaine, hummus tomato, pickle and sprouts! SO GOOD! I also had a salad on the side for some crunch, but we all know what my ensaladas look like, no?
--
I GOT MY HAIR CUT! ohh my I was in dire need of this!! I went to a new lady before and she did such a terrible job, I was so upset with myself that I strayed from my normal hair dresser!! It felt so good to be back to her and she really fixed me up! I also made an appointment for her to do my hair for Jasons Brothers wedding which is in April!


New Kombucha (red light, no worries!) Gingerade. LOVED it!! tasted so much like fresh ginger and had that spritzy-ness to it that I just can't get enough of! these are 2/$5 right now at Whole foods, so I stocked up!

What is Kombucha??
  • Kombucha is alternately known as a Chinese tea, a plant, or a mushroom. But it's not really any of these. It's a living culture of beneficial microorganisms, and in Kombucha's case, the whole is infinitely greater than the sum of its parts! Kombucha is delicately cultured - some liken it to fermentation - for 30 days. During this period, essential nutrients form like active enzymes, viable probiotics, amino acids, antioxidants and polyphenols. 
  • All of these combine to create an elixir that immediately works with the body to restore balance and vitality. Kombucha has been used for hundreds of years throughout the world as a daily health tonic. The culture resembles a light brown, tough, gelatinous disk—and because it's a living, growing entity, it can regenerate and create new cultures with every batch. In fact, GT's Kombucha and Synergy are made from Kombucha cultures that are descendants of the original culture GT grew to create his first bottles. 



What can Kombucha do for me?


  • Kombucha is not a supplement, drug, or medicine... it is simply a super healthy food that helps the body to find (or regain) its natural balance in the body, which promotes overall well being. Just like regular exercise, Kombucha is something that supports a healthy lifestyle. When the body is healthier, its natural defenses are stronger.
  • Kombucha has an “adaptogenic” ability that gives it a reputation for its widespread health properties. Its adaptogen effect is seen mostly through its influence on the liver, the blood and the digestive system, where it normalizes the acidity or pH. Metabolic balancing and detoxification is perhaps the most important function of Kombucha. To put it in simple terms, Kombucha will make you feel good.




What is in Kombucha and what are the health Benefits?
  • Beneficial Probiotics - Due to the prolific presence of pesticides, antibiotics, and preservatives, the beneficial micro-organisms present in our bodies are being destroyed and killed off on a regular basis. These friendly microbes play a huge role in our digestive and immune systems. Therefore, it is crucial that they are replenished from natural sources like kefir, yogurt, and Kombucha. Our beverages contain Lactobacillus Bacterium and S. Boulardii, which can help support a healthy digestive and immune system.
  • Live Active Enzymes - Active Enzymes are generally only found in foods that have not been cooked, processed, or refined. They are like the “spark plugs” for the body’s cells because they put “life” back in our bodies. If you think about it, the body is a living thing; why would you feed it something that is dead?
  • Polyphenols - These are antioxidants that fight off the free-radicals that stress the body and compromise its youth and health.
  • Organic Acids
These nutrients can help promote tissue and blood alkalinity and help normalize the natural process of homeostasis throughout the body.

  • Lactic acid helps maintain healthy digestive action (through the probiotic lactobacilli) and for energy production by the liver
  • Acetic acid is an antiseptic and inhibitor of pathogenic bacteria.
  • Glucuronic acid, normally produced by a healthy liver, is a powerful detoxifier and can readily be converted into glucosamines, the foundation of our skeletal system.
  • Usnic acid has selective antibiotic qualities which can partly deactivate viruses.
  • Oxalic acid encourages the intercellular production of energy, and is a preservative.
  • Malic acid also helps the liver to detoxify.
  • Butyric acid protects human cellular membranes, and combined with Gluconic acid strengthens the walls of the gut in order to combat yeast infections such as Candida.
  • Nucleic acids, like RNA and DNA, transmit information to the cells on how to perform correctly and regenerate.
  • --------------
    I went and visited a friend who just had foot surgery and played with her fro a little bit. I brought her some SF candies from a local shop that she loves!
    Came home, started packing for CANADA. I leave on Friday!!  I also enjoyed this Afternoon snack of Kashi puffs, almond milk and some sliced berries YUMMM
    Dinner was left over turkey chili with LC wedge melted in.
    Salad with roasted broccoli and 3 meatless meatballs. Tomatoes, baby spinach, broccoli slaw
     -------
    Like I said, This Friday I am going to Canada with Jasons family. We are going Friday-Tuesday so I will be away from blogging for the looooong weekend, But I will be sure to take lots of pics! we are going skiing!! it should be a great time :)


    I will leave you with some workout tips to kick up the intensity and maximize your time in the gym!


    • Visualize your workout. Whether it be in the car on the way to the gym or a few hours beforehand. Think about yourself working out and what you will be accomplishing. Take a few minutes to visualize your strong, powerful body and how amazing of a workout you will   have.
    • Maximize your rest time when strength training. Don't sit around in between sets. Try performing 1 min of jump rope or jumping jacks to keep that calorie burn and HR up, OR try super setting! simply choose one other exercise and perform it back to back with another one. for example perform a set of bicep curls, then go right into some Lat pulldowns!
    • Challenge yourself with cardio. Don't do the same thing every week or every day. Try interval training to blast calories and also cut down your time in the gym. on my HIIT workout page you will read all about HIIT training and how to use it effectively! It can be as simple as walking uphill on an incline, then going right into a sprint, then a jog, then back to a hill climb. Confusing the body is what its all about. You want to constantly challenge and trick your body so it doesn't know what hit it! 
    -----
    • What is your workout tip you want to share?? (I will post them!!)
    • Have you tried Kombucha?!
    • New favorite song?




    Monday, February 8, 2010

    New Recipe-Vegan/raw granola bars!! Superbowl goodies...



    Hey!! Whats going on?? how is everyone's Monday going?? Fabulous I hope because its almost over :)
    Thank you all so much for the kind words about the teaching position at the gym where I work out. Just to clarify, I work as an exercise specialist at a corporate fitness center, and the fitness director who I talked to at the Beacon Hill Athletic Clubs has nothing to do with my full time job. My exericse specialist position is a full time 40 hour a week job, so me teaching outside of work is just ON TOP of what I already do now. I currently teach classes at my place of work, so I am very familiar with teaching, but I just wanted to teach spinning outside of my full time job (I hope that all made sense!) I just got some questions/emails regarding this!

    ok, moving onto some superbowl eats! I am CLEARY a Patriots fan, so Superbowl was just about the foodie and spending time with my family! My parents had some people over for a party, so Jason and I went to my parents house (so weird saying that since I just recently moved out!)
    Corn salsa, regular salsa and guac with tortilla chips. That corn dip was AMAZING
    The whole table of apps. I was all over the salsa platter and the hummus/baba ganoush platter with homemade pita chips made by Mama Fit Foodie. There were plenty of wings, but I am not a wing gal, so I steered clear...Jason was quite a happy boy with those though!


    One of my parents guests made the prettiest most amazing appetizer from scratch! This is organic Chicken sausage topped with brown sugar, wrapped in filo dough. It is topped with sour cream and fig Jam and a garnish of scallion. I didn't  have one because I was so full and they came our after I ate the turkey chili (timed badly!!) but I had to snap a foodie pic because they were SO beautiful!!
    My mom made the most amazing turkey chili and if you can believe it, she eyeballed the WHOLE thing!  There were about 20 people over so she made a HUGE batch all from eyeballing-now thats talent. This is my bowl with some melted chedder

    Cheese and Sour cream (I do not like sour cream at all!!) I wish it was a big bowl of greek yogurt :(
    The most amazing corn bread made by Trader Joes Mama Fit Foodie.
    -----
    This morning I had work at 5am, The usual. I did 30 minutes on the treadmill to get in some cardio. I wasn't going for speed or distance, I was going for enjoyment today. I downloaded some new music and had a kick a** cardio sesh!
    1/2 C oats with TBSP Chia, frozen berries, NuNaturals Stevia and dollop of Crazy Richards PB
    Cortland apple (local!!) around 11:00
    Chobani with Kay's Protein Bites. My go-to Snackie-poo

    I had some yogi Egyptian licorice tea at around 12:00 and I LOVED the tea bag quote today. It is so true and made me smile.

    Came home to lunchieee. I took raw tofu and mashed it up with LC wedge and these two seasonings:
    Cholula hot sauce and This other seasoning that I picked up from Marshalls. I just mixed these into the raw tofu and LC and made tofu salad

    Josephs lavash, baby spinach, sprouts, tofu salad and homemade hummus

    yes, more homemade hummus!! 1 can chickpeas, lemon juice, salt and pepper and olive oil
    Side salad.
    ---
    hit the gym for a awesome weight training sesh with my trainer!! He never ceases to leave me walking like an old lady out of the gym! We did a combo of upper and lower and of course some crazy plyos to keep my heart rate up!!

    Raspberry Protein shake with Jay Robb Eggwhite Protein. It was ehh, not my favorite, I prefer the brown rice and whey protein better than the egg white one.
    ---
    I decided to whip up some homemade protein bars!! I took averies recipe and added my own touch! Bear with me because again, I basically eyeballed everything and made a MUCH smaller portion because I didn't know how they would taste

    mashed 1 banana


    NAOMI'S VEGAN/RAW PROTEIN BARS
    • 1 Cup oats
    • 1 scoop Protein Powder (I used Sun Warrior)
    • ~2 TBSP chia seeds
    • handful dried cranberries
    • ~1/4 C almond butter
    • ~1/4 C Almond milk
    • drop of NuNaturals Stevia extract
    • MIX MIX MIX
    Place in a ceran lined tupperwear and press down. Freeze until Hard

    The verdict? SO GOODDDD!! Make these bars! I believe they are vegan and raw as well!!

    My new digs. 

    Were I cook :)

    Where we keep some  of our pantry goods

    Kitchen nook, full of fruit!!
    ----
    I am just eating some dinner and BACHELOR so soon!! I hope Vienna gets the boot!
    • Have you ever made homemade protein bars? What add in would you put in to my recipe?
    • How was your super bowl? do you have a favorite commercial? I love the Doritos one!!
    • Favorite spice currently?? I am loving Ginger and this new spice I found at Marshalls that I used in my tofu salad!!







    Sunday, February 7, 2010

    New Panera Items and V-day Treats

    Hi cutttiiiessss. Whats shakin' whats new' whats going onnnn. It is SUPERBOWL SUNDAY, which means nothing for me since I am a pats fan.  I am so happy you all liked my strength training info! I love strength training, it makes me feel strong, powerful and I love the results! It is a different kind of high that I get from cardio or running, both amazing and different in their own ways.

    Anyways. Lets back up to yesterday shall we?
    The morning started off with some coffee and not just any coffee. Jason and I got a new roast and he got some new Mugs!! how cute are these?

    Archer Farms AKA Target Brand cinnamon vanilla nut coffee!! I could not just walk past this and not try it! Verdict? Delicious! but it was a very light/mild roast so if you like strong coffee I suggest to make more scoops then water in your coffee maker.

    Berry berry oats with 1/2 banana, frozen blueberries, strawberries, pb on bottom
    ---
    One thing I love about my new gym is that with my membership I can use any of the Beacon Hill Athletic Clubs and there are about 4 in the area that I use. I went to a spin class at 11:15 at one club and it was awesome!! I loved it and another thing I love about this gym is that the members are MY AGE. my other gym the general population was older (~50) and now I am surrounded by those who are my age. I love this!

    Came home for a shower and a Raspberry Protein shake with Kashi Puffs.
    • 1 Packet Jay Robb Whey vanilla protein
    • frozen raspberries
    • 1 C skim milk
    • 1 C almond milk
    • Ice
    • 3/4 C Kashi Puffs
    ---
    After downing enjoying my shake to the fullest. I went to the BHAC (gym) and met with the fitness director to talk about teaching spin and muscle and abs classes. I am officially on the pay roll and sub list!! This also means I don't have to pay membership!! thats $64 a month FREE. I am so exstactic and I am also so excited to start teaching classes!
    I treated myself to a grande iced coffee with 2 pumps SF cinnamon dolce and skim milk

    and lots of cinnamon on top!
    I got a salad from Thyago's which is a great little local pizza joint near Jasons house. I got a garden then when I got home I added some shredded cheese and left over grilled chicken from Friday.

    Enjoyed with mah coffee and Franks Red hot--because I put that sh*t on everything.

    Seriously, everything...I could swim in that bottle if I wanted to.
    ---
    Later that night Jason and I were going to cook a great dinner. We are celebrating 1 year being together so we decided to have a chill night and cook a delicious dinner
    I baked pita chips with EVOO, salt and pepper at 375 for 12 minutes...we dipped in Sabra and topped with manchego cheese

    Roasted a pepper! Yes this is how you roast a pepper...right on the stove

    Just keep spinning it around until it looks like this. I used tongs to do this. It gets very hot!

    Place in aluminum foil to cool for about 10 minutes.

    I diced it up and put it on our salad with fresh strawberries, dried cranberries, grapes and avocado.

    Sweet potato fries (baked with EVOO, salt and pepper) Broccoli Rabe, grilled STEAK! (yess! I was so in the mood, I don't think I have had steak since last summer)



    My Plate. I also had about ~2 glasses of Reisling wine. Delicious and fresh!
    ---
    Today started off with a bowl of oats, but I didn't snap a shot, you all know what my oats look like right?
    Lunch at Panera Bread. I got the new salmon salad.  Chilled salmon filet served on a bed of field greens and romaine, with baby Kalamata olives, feta cheese, Mandarin oranges, sliced almonds and red onions all tossed in our new honey tangerine vinaigrette dressing.

    ANd the new Garden vegetable soup with pesto. A low-fat vegetarian soup with diced tomatoes, sliced zucchini, yellow beans, fresh Swiss chard, cauliflower, bell peppers and pearled barley in a tomato broth. Garnished with a dollop of nut-free basil pesto.

    BOTH WERE DELICIOUS!!! I was so happy with my choices and I will absolutely be back to Panera for these two items!! The soup was not salty at all and I loved the hint of pesto. The salmon salad was a perfect size and the salmon was tender and not fishy at all.


    I made some V-day goodies for my secret santa! and some extras to bring to my parents house for their super bowl party. SUgar cookies with cream cheese frosting and M&M's. Pretzel bites with Kisses and M&Ms
    • Do you strength train? What is your favorite exercise? I love strength training and I love compound movements that work multiple muscles all at once. Squat--into a biceps curl is a great one!!
    • Has a restaurant you love recently added a new item that you cannot get enough of? Mine would be the new salmon salad and soup at Panera!
    • What are you doing for superbowl?? What is your favorite football munchy food? I love the classic chips and salsa OR carrots in artichoke dip!!
    PEACE AND LOVE


    Friday, February 5, 2010

    Ginger Hummus and Pumping Iron!

    Hey hey hey!! its FRIDAY. Phew. This week did FLY by, I think I blacked out the whole week and woke up friday...does this happen to anyone else? ok, moving on.


    let me say I LOVE my new gym!! At first I was so sad to leave my gym and have to be forced to join this one, but after 3 visits I am in love. it is SO nice and the equipment is clean and top of the line. They have all the fun fitness gadgets I love like bosu's kettle-bells, dyna-disks, medicine balls, jump ropes, stability balls, power systems cable machine (rare to find in some gyms) They have lots of rooms to workout in and be more alone or I can be in the sea of smelly boys :) sometimes I like to workout there it makes me pump harder!

    Some breakfast I have been enjoying in my new pad. Classic 1/2 C oats with frozen berries, chia, 2 egg whites and PB.
    **I had a question asking what kind of oat bran I use..the answer to that is I just got it at Trader Joes. It was the toasted oat bran and comes in a big bag!

    HOmemade GINGER HUMMUS
    • 1 can chickpeas
    • eyeballed EVOO 
    • shake of garlic powder
    • microplaned ~tbsp of fresh ginger (FRESH is key)
    • Blended it in the bullet and TAH DAH...It was phenomenal, It puts Sabra to shame
    Lunch was a whole wheat pita with tuna, baby spinach, tomatoes, sprouts, homemade hummus

    Got a Vitamin Water 10 which is VERY RARE of me to get. I normally hate drinking calories, but since I am still getting over my cold, I though the vitamin C in here would help me. Meh, it was ok...I wouldn't jump to get another

    Pickle juice or Thera Flu...whatev

    1/4 C oats, cinnamon, Truvia

    Mixed up with plain chobani. Its Heaven

    Dinner was a Cambells Healthy Select Soup. I really like these! They are not salty at all and quite filling! This was the veggie and whole grain pasta one.
    Josephs wrap with Turkey breast, baby spinach, red onion, tomato, homemade ginger hummus, mustard
    ---
    THat was THURSDAY. Below are some eats from TODAY. I hit the treadmill at work bright and early for 4.5 mile run. It was great! all different levels and speeds ranging from 6.0-8.0 and incline from 0% to 5%.

    1/2 C oats with few slices banana, blueberries and strawberries, PB

    Siggi's Vanilla. Now I tried the acai over the weekend, and i was meh about it, it was bitter in a wierd way. I know greek yogurt is bitter but Siggi's is not the same bitter as Chobani or Fage, its hard to explain!

    PRO: Extremely thick and creamy, it felt like full fat yogurt!
    CON: It had a wierd bitter aftertaste, still!

    PRO: you can see real vanilla beans in there if you look closely!
    CON: Still strange taste....I would give it a 6/10. I wouldn't be rushing out to get another one.

    Some Kays Protein bites as well. 

    Came home and made a huge jass with broc, baby spinach, cauliflower, red pepper, string beans (raw-Love these raw!) salsa and homemade ginger hummus

    Whole wheat toast with LC wedge, salsa and Turkey breast for some PROTEIN.
    ---I hit the gym for some weights. I did circut style and tried to hit it all
    SET 1
    •  Reverse flys
    • Jumping Jacks-1 min
    • Step ups
    • Walking Plie squats with pulses
    SET 2
    • Chest fly machine
    • Jump rope-2 minutes
    • Reverse bench crunch
    • DB Bicep curls-together then alternating
    SET 3
    • Back Rows
    • Push Ups
    • Mountain climbers
    • Squats with leg lift
    REPEAT EVERY SET TWICE-338 cal's in 50 minutes.
    Ate about 200 back right when I returned. 
    • 1/2 C cottage cheese
    • 1/2 Apple
    • frozen raspberries and blueberries
    • 1/2 scoop BSN cinnamon roll protein powder
    ---------------------
    Here is some information about Muscular Endurance VS Muscular Strength!

    How many reps and sets of each should I be doing? Is 8 better than 10, what if I can only do 8? What weight should I be aiming for? There are SO many questions when It comes to strength training that my clients always ask me about. I get everyone from the 25 year old guy who wants to gain muscle and the 50 year old woman who just wants to tone and work on her muscular endurance rather than build big muscles. I am going to try to help you clear the confusion about how many sets and reps by distinguishing the differences between training for muscular endurance and muscular strength.

    The definition of muscular strength: the ability of your body’s muscle to generate force in a short period of time. This type of activity relies on anaerobic energy--allowing you the short burst of energy you need to lift a heavy weight. When you increase your strength you're often also increasing the size of your muscles as well as strengthening your connective tissues.
    Muscular Endurance: the ability to sustain muscle contraction over a period of time without undue fatigue, or to maintain a specific percentage of max voluntary contractions for a prolonged period of time.

    Science-blah blah (if you are interested!!)

    Muscular Endurance Training.
    Endurance training which involves, low resistance and high repetitions, leads to the following adaptations:
    • Increased aerobic enzymes
    • Increased mitochondrial density
    • Increased capillaries
    • More efficient contractions
    • Possible changes in fiber type (e.g., fast twitch to slow twitch.
    Muscular Strength Training.
    Strength contributes to performance as well as puts stresses on the bones, which leads to stronger bones and a lower risk of osteoporosis. Strength training can also be used to tone muscles as well as improve your appearance and your shape (within genetic limits of course) Strength training, also called resistance training or weight training, involves high resistance and low repetitions and leads to the following adaptations.
    • Increased contractile protein (actin and myosin)
    • Tougher connective tissue
    • Reduced inhibitions
    • Contractile efficiency
    • Possible increase in number of muscle fibers
    Sample Beginner muscular endurance Program layout
    Days Per Week
    2-3 (non consecutive days)
    Duration
    Approx 30 minutes
    Intensity
    Sets: 1-2
    Reps: 15-20
    Rest Interval: :30sec-1:00 min *
    Percentage of 1 RM: (repetition Max) 40-60%
    Type of Exercise
    Start with machines so you have more stabilization for the movements. Choose 1-2 exercises for each muscle group
    Progression
    Add additional Sets and integrate free weights

    *this is the optimal rest period  because you spend the same or less time resting than you do performing each set of exercises. You can look at this as a work-rest ratio of 1:1. This means that you spend the same amount of time resting as it takes to complete the previous set. Keep in mind that whatever you are training for, if you are a beginner, you need more rest because your body is not used to the demands you place on it.

    Below is an example of a circuit style program you could begin with. Go through each exercise once, and then repeat the whole circuit again. Perform 30 seconds of jumping jacks in between each exercise to keep HR up! You can split up this workout into separate body parts for separate days but I have listed it so this can be preformed in 1 day, circuit style

    PROGRAM
    Muscle Group
    Exercise
    Sets/Reps
    Legs/Glutes
    Squats (body weight or hold body bar on shoulders)
    2/15
    Hamstring
    Hamstring Roll ins
    2/15
    Chest
    Dumbbell Lying Bench Press
    2/15
    Upper Back
    Lat Pull down
    2/15
    Shoulders
    DB shoulder Press
    2/15
    Biceps
    Alternating Dumbell Bicep Curls
    2/15

    Triceps
    Lying tricep French Press
    2/15
    Lower Back
    Lying Back extension
    2/20
    Core
    Crunches with Medicine Ball
    2/20
    Core
    Stability Ball Roll outs
    2/20
    ****Choose a weight that is challenging enough to feel fatigued after one set. Challenge yourself!


    Sample Muscular Strength Program Layout
    Days Per Week
    2-3 (non consecutive days)
    Duration
    Approx 45 minutes
    Intensity
    Sets: 2-3
    Reps: 3-6
    Rest Interval: 2:00-3:00 minutes**
    Percentage of 1 RM: (repetition Max) 70%-95%
    Type of Exercise
    Start with machines so you have more stabilization for the movements. Choose 1-2 exercises for each muscle group
    Progression
    Add additional Sets and integrate free weights

     ** You will need a longer rest period when performing strength exercises because the longer the rest is to allow full phosphagen recovery before the next set.. Full recovery allows you to produce the greatest muscular force possible for each set performed, and thus receive the greatest absolute strength gains from your training.

    Below is a list of body parts and 1 or 2 exercises per body part to give you an idea of the exercises. There are many ways of splitting up a workout such as lower body on 1 day and upper body on another. With a strength workout you can also split your workout by push/pull. This means the Push exercises (think chest press, Triceps press, DB chest fly, Tricep Kick back) would be on 1 day and the pull exercises ( Think biceps curl, Lat Pull down, back row) on another. I would not recommend doing a circuit style workout when building strength. You want to think about splitting up your body parts to get the most intense and effective workout to build strength.
    You could set up your routine as follows:
    Monday: Chest and Triceps
    Tuesday: Legs and Abs
    Wednesday: REST
    Thursday: Back and Biceps
    Friday: Shoulders, Traps, Abs
    Saturday and Sunday: Cardio or Rest.

    Muscle Group
    Exercise
    Sets/Reps
    Legs/Glutes
    Squats (Weighted or hold dumbbells by sides)
    3/6
    Legs Glutes
    DB step Ups
    3/8 (each leg)
    Hamstring
    Straight Leg Dead lift
    3/6
    Chest
    Dumbbell Lying Bench Press
    3/6
    Upper Back
    Lat Pull down
    3/6
    Shoulders
    DB shoulder Press
    3/6
    Biceps
    Alternating Dumbbell Bicep Curls
    3/6

    Triceps
    Lying triceps French Press
    3/6
    Lower Back
    Back extension Machine holding weight plate
    3/6
    Core
    Weighted Rope Crunches
    3/8
    Core
    Crunches with Punches
    3/8

    **Choose a weight that has you Maxed out by the last rep. This means you cannot perform another one past the last one.

    If you want more ideas of exercises for different body parts of any questions Email me at Onefitfoodie (at) Gmail (dot) com…Stay 




    PEACE AND LOVE!!





    Wednesday, February 3, 2010

    Getting better and Loving my Liquids :)

    Heya loves. Thank you so much for your kind words wishing me to get better! I think it worked because I feel 80% better. I say 80 because I am still not 100% but definitely better!
    Lots of this has been involved in my healing. My lips are OUT of control Chapped. I have been slathering on the DCT.
    --------------
    I woke up at 8 this morning and went to bed at 10 last night. For all the mathletes out there thats 10 hours of sleep!! I Needed it SO bad! I had a few bites of a banana and hit my NEW gym! Which I was really excited to try out! It is a 30 second (no joke) walk from my apartment so no car needed for that commute! I LOVED IT!! It is so clean and its big but small, meaning all the equipment I need is in so close together, yet there is so much room, if that at all makes sense. There are jump ropes and kettle bells and lots of gadgets all over the place so I can keep my HR up while I do my weight training which I love.
    Looks like cookies and cream doesn't it? Ok its oats, you got me, but it was just as good as cookies and cream ice creammm. The usual and PB on the bottom!!

    Cafe in my new Heart mug!!

    I got Jay Robb Protein Samples!!!! I am SO PSYCHED to try these! I have heard amazing things about Jay Robb and I finally got to try some!

    I tried the brown rice protein first!
    • Vanilla, Chocolate Strawberry
    • Eco friendlier bags: sizes 24 oz, 12 oz, single serving packets.
    • Silky-smooth texture!
    • Low-heat processed!
    • A complete protein from sprouted whole-grain brown rice!
    • 24 grams of protein per serving!
    • Easy to mix!
    • Made with stevia!
    • Ingredients:  Whole-grain sprouted brown rice protein concentrate, natural flavor, stevia.
    • 1 Jay Robb Brown Rice Protein packet
    • handful Raspberries
    • 1 C skim milk
    • ice/water
    • 1/2 banana

    Verdict? DELICIOUS! the protein was ALOT like Sun Warrior protein that I talked about here
    Can't wait to try the rest of the packets!

    Chicken noodle soup for lunch!

    Turkey wrap on whole wheat pita with spinach, hummus, red onion (the spiciest one ever!!) Delish lunch that I could acutally taste today!

    Lots of fluids including some Awake Tazo Tea with honey. It was so soothing!

    Gingerberry Kombucha! I am obsessed with these! too bad they are 3.50 a bottle!!! This flavor was awesome but I think I like the Cosmic Cranberry a little better. This will surely help my immune system with all the healthy enzymes, right?

    If you look closely there is some weird thing floating in there, but I just try to ignore it and drink away!!!

    Afternoon snack. 1/4 C oats microwaved PLUS

    Dollop Greek yog =

    Amazingness. Thank you Janetha You are a goddess. Try this now. The warm oats with cool yogurt makes for a gasmic creation

    Do I dare? Yes Crazy Richards had to join the partayyy.

    Dinner was a salmon wrap (packaged salmon mixed with cottage cheese, sprouts, tomatoes, baby spinach in a wrap) I also had some soup that was unpictured, but you all know what soup looks like!

    -thats all I got for today! it is not 10 and I am sleeeeeppppyyyyyy as can be!!

    I want to do a Q and A sesh, so throw your questions at me! Anything about my food, recipes, work, past, relationships, you ask me I will try my best to answer!

    • What is your new favorite addition to your sandwiches?? mine would be sprouts!!!!! I have always loved them but I am so into them lately
    • Have you ever had a FML moment?? (go to that website if you don't know what FML is)? Today I had one....I showered at work in the locker rooms and forgot my towel. I was left there air drying in the shower stall it was pretty awesome
    • Favorite Soup? Mine currently is good old fashioned chicken noodle!!

    Peace and Love

    Tuesday, February 2, 2010

    Sick but Sticking with it

    Hi loves! how is everyones Tuesday going? Mine has been better, I am sick--nasal, cold, headache and blahhh...I have been drinking my grandmothers famous concoction nonstop which is grated ginger, zested lemon and the juice of the lemon, 1 tea bag of your choice, honey and cayanne pepper. This whole mixture is placed in a pot and hot water is poured over. Let it steep for about 20 minutes and VOILA. Drink your sickness away! I made it last night and my roommate (who is not sick) actually liked the taste of it! After about half a cup I began to really enjoy it too. Its like ginger tea with a real kick!

    I have some pics that I finally scrounged up because I got my camera cord back!
    Some classic Fit Foodie Oats with Berries, chia and Crazy Richards PB. This was eaten on Sunday morning I believe. Twas delicious!
    Wrap from yesterday. 1 Josephs lavash with romaine, sprouts, tomatoes, Sabra and aged provolone chicken sausage from Whole Foods. 
    Nom Nom

    Yog mess eaten later in the day. 1 plain chobani yogurt with cinnamon, 1/4 C oats, berries. OH EM GEE. So good! you must make a yog mess if you have not experienced.
    A delicious Turkey with a yellow (wierd) pickle, hummus, romaine tomatoes on WW pita.

    Jason and I got whole foods salad bar (again) on Sunday for lunch. They had Kale at the salad bar! i was so psyched!! Tofu, lettuce, pepper, kale, egg whites, dried cranberries, peanuts tuna, balsamic. YUM-O
    -------------
    MAIL TIME! I got some POM to try out from the wonderful People at POM Wonderful

    Benefits:
    • POM Wonderful 100% Pomegranate Juice and POMx are full of antioxidants called phytochemicals. Phytochemicals protect plants from harmful elements in the environment, like ultraviolet radiation and pests. They also provide plants with their sensory characteristics such as color, flavor and smell. Polyphenols are an important class of phytochemical. And tannins, particularly punicalaginanthocyanins and ellagic acid are all members of the polyphenol family. While many fruits contain some of these antioxidants, pomegranates have large amounts of all three. POM Wonderful 100% Pomegranate Juice contains a great deal of these vital elements because of the way we press our fruit. Immediately upon harvest, we take our fruit to our specially designed presses, which are similar to those used to press champagne grapes. These presses allow us to extract antioxidants and polyphenols from the inedible portion of the fruit, as well as the arils
    • POM is the only pomegranate juice that controls its juice from tree to bottle: bottle-to-bottle, batch-to-batch, year-to-year.We grow and hand-pick our own fruit. And we squeeze our pomegranates using proprietary pressing equipment that we designed ourselves. This stringent quality control process results in 100% pomegranate juice with superior taste and a consistent dose of polyphenol antioxidants.
    • Unlike other brands, we don’t buy juice from outside vendors, domestic or import. In fact, when we ran short of our own juice in 2006, we simply shipped fewer bottles of juice. We would rather make less money than destroy the integrity of POM Wonderful 100% Pomegranate Juice that our consumers have come to trust. From our orchards to your home – enjoy in good health!
    Loved the bottles too!

    MMMM....I liked a lot. Tangy and sweet and perfect to quench my thirst! my mom wanted to keep a few to make Pomegranate martini's! TRY POM!!!! 8/10

    I finally tried Kombucha!! Verdict? I LOVED IT! I have to say it was really strange at first. It was bitter and slightly carbonated which I was not expecting btu I loved it!!! This was the cosmic Cranberry flavor. The great thing about this is that it is such a large bottle and satisfying that I sipped it over the course of the whole afternoon!

    This is the siggi's yogurt I mentioned that I had tried in my last post. It was okay. Not amazing, but ridiculously creamy. The flavor was a bit strange and I saw they had grapefruit?! I think that sounds so crazy I may need to try that flavor next!
    -----
    Today I had work at 5am, so waking up that early while not feeling well was just not so fun as you can imagine, but such is life! I made my way to work and knew I wanted to get some sort of workout in, so I did some cardio. half treadmill and half spin bike. 25 minutes of each. Great workout HRM said 611 calories, so not bad for a little sick gal. 

    Oats were eaten shortly after. I dont know why I flavored it with berries and cinnamon and PB, I can;t really smell or taste anything. Oh well. It looked pretty, right?
    wierd bite shape-apple at 11:30 am



    Sun Warrior Berry protein Shake with Kashi Puffs. Try this!! I love when the puffs sink all in the drink! its like a crunchy surprise in it.
    • 1 scoop Protein powder of choice
    • handful frozen berries
    • ice/water
    • 1 C almond, skim or soy milk
    • stevia, truvia, honey, sugar if wanted
    • BLEND AWAY!
    Lunch was a wrap with tofu, baby spinach, hummus, red onion and sprouts AND zesty mustard!


    Healthy Choice Fiesta Chicken soup with my wrap! Loved it (what I could taste of it at least!) huge chunks of chicken and lots of rice and veggies!
    ---
    currently in my cozy bed watching Teen Mom the news. uhhh yeah thats right. All settled in my new apartment and thank you all so much for your support and well wishes! the transition was smooth and I am comfortable here! I told my roomies about my blog too (hi!!!!) which they think is great, and I do too especially because they eat super healthy and love to cook!
    ----
    I am going to relax for the evening and maybe see Jason later who is sick too...I think we got it from each other...oh well we can be sick together, right?

    on another note I cannot stand all the publicity of the Kardashians with this quick trim diet thing. I hear it on the radio every 5 minutes and I swear its plastered everywhere. For two young women who want to be role models, advertising for a diet supplement is not going to get them anywhere!

    • What do you eat when you are sick? I love soup and bread, soup and breadddd
    • Have you guys ever been to Mr Breakfast?? Such an awesome website with EVERYTHING breakfast!!
    • Favorite dried fruit? I was thinking of buying some prunes today because I love them but then decided against it because I can go through a whole box in about 2.5 minutes and I cant taste right now... I do love those and also dried pears!


    PEACE AND LOVE


    Monday, February 1, 2010

    BACK-Sort of...

    Check out my guest post on K's Blog!! (Thank you girl! <3 you!)

    http://ksgoodeats.wordpress.com/2010/01/28/baby-by-me/

    Hi Everyone!! Thank you so much for hanging in there with me through this weekend! It went by so fast and I am all moved into my new apartment! It is so great and I finally feel settled. It was a bit wierd sleeping in a new place and new bed last night but I think I slept well! I got up extra early (410 instead of 4:18 LOL) because I had a new commute. The commute ended up being SHORTER than my old one! I got to work at 4:45 so I sat in the car for a few minutes to stay warm. That means tomorrow I get those extra 8 minutes back! (hey, that early in the morning, every minute counts!!)

    I have not taken any pictures of my new set up yet, but no worries, those are to come. My pictures have also been sporadic, but I have a few from the weekend. I let my camera cord at my parents house which I will pick up on Tuesday after work. I had to change gyms too, which is sad in some ways but also awesome in some ways because my new gym is about 10 feet away from my apartment so I can walk there in literally 30 seconds. The downside is that they have no 9am spin classes which I used to take before work on the days I start at 11:30am. The room is always open though and I can give myself a kick in the butt!!

    Oats on Friday Morning.
    1/2 C with chia and frozen berries and some Naturally More PB (more on bottom) I think there were 2 eggwhites in here as well

    Sun Warrior Protein Shake to-go.
    1 scoop SW Protein (vanilla)
    1 C skim milk
    ice/water
    PB2, Truvia
    Dollop Cottage cheese
    Lunch Friday-Whole Wheat pita with stone ground mustard, turkey breast, tomaters, red onion, sabra and baby spinach TO-GO!


    Kays protein Bites with plain Chobani. DELISH! This has to be one of my favorite go-to snacks.

    Huge Jass with cauliflower, baby romaine, sprouts, tomaters, black beans, homemade dressing! (grilled chicken on the side for PROTEINNN)

    Saturday Morning Berry berry oats at Jason's house. There was 1/2 banana in here as well and TONS of cinnamon!
    Vanilla Chobs with Kashi Go-Lean twigs.
    -----
    THE BIG MOVE ON SATURDAY!!! Saturday Night I went out to dinner with My parents and Jasons parents at a restaurant in Milton, Ma called "Abby Park" it was AMAZING. the best restaurant I have been to in a LONG time. I didn't take any pics though! (sorry!!!) I got Diver Sea Scallops which were served over speghetti squash and spinach and garnished with a creme fraish sauce. OH EM GEE. Heavenly!!!
    ---
    Sunday, I went to the gym for some cardio because I was itching to get in some exercise. Jason and I made Whole Foods Salads for lunch
    Peas, carrots, tomaters, strawberries, eggwhites, tuna, brocolli, lettuce, salmon salad. I dressed it with some balsamic vinegar.

    Cottage cheese with sliced Fuji and Kays Protein Bites-ho hum booorrringggg. Sorry for being a lame-o foodie this weekend. It was just crazy and My camera wasn't attached to my hip like it normally is. I will get my groove back soon enough!!!
    ---

    • Today, work at 5am (by the way many of you asked me how I get up for this hour. well 1. I have no choice. This is when our corporate gym opens and I must be here. 2. I have been doing it fro about a year now and SO used to it!! 3. I am IN BED by 9pm. there ya have it! if you ever need motivation for getting up early...you know who to ask!)

    • I have a training session with my trainer at 3:15pm. (already did some cardio this morning on the treadmill and spin bike ~40 minutes)

    • Cooking some dinnah and organizing my new room!!
    ------------------------------

    • Did you try any new foods this weekend you want to share?? I tried siggi's yogurt in Acai flavor. It was SO thick and creamy. The flavor was OK, not great, very bitter when I was expecting more sweet. They were onsale for 2 dollars so I treated myself!

    • Plans for Valentines day? Hate it? Love it? I am mixed with valentines day. This is the first year I have a serious Boyfriend. We will be in Canada with his family so who knows!

    • Favorite part of the grammy's last night? LOVED Lady Gaga's performance!
    PEACE AND LOVE

    Friday, January 29, 2010

    !!!!!!!!

    Hey lovahs!!
    I am currently feeling like this

    But I am hanging in there...took a spin class this moring before work to let out some stress. Packing and deep breathing...i'll be back soon!
    • How do you deal when you are a stressed?
    LOVE YOU ALL!

    Wednesday, January 27, 2010

    Public Bathroom Toilet Paper...seriously

    Whats shaking lovebugs? I have the new Jason DeRulo song "In my Head" stuck in my head to no end!! if you haven't heard it check it out, its so catchy! He's quite easy on the eyes too.....just sayin'
    ---
    I DID wake up this morning planning on going to the gym before breakfast. I woke up at 8 and tummy grumbling...Sooo I hate a half a nanner then hit the gym.
    I completed 20 minutes on the arc trainer while rocking out to some ravers techno... like THIS and THIS the BEST to workout to! Followed by some weights...looked something like this
    • Assisted Pull ups
    • Lat pulldowns
    • Leg lifts
    • Lateral/front raises
    • Squats w/ bicep curl
    • Clean and Presses with body bar
    • Decline Leg lifts
    • Repeat cycle twice and called it a day! it was short and sweet (TWSS)
    • If you ever have a question on a certain exercise PLEASE ASK ME!!!

    Coffee awaited me for my arrival back home

    Eggwhite oats. I cooked 1/2 C oats with chia seeds in water. Then I added 2 egg whites which were blended in the magic bullet. Poured them into my oats and stir stir stir!!! Then I popped them back into the micro with some frozen berries. Cooked another 1 minute and Done like Reese and Jake (are they really done? I still have no idea about this one)


    All together now. Yes I sometimes like to eat my oats with a plastic spoon whilst in my house. Don't ask

    The eggwhites add TONS of volume and make for such a fluffy bowl!

    Packed my lunch and dinner in my New lunch bag from my homies at homegoods

    its SO roomy!! thats a smoothie I made for the road. (berries, skim milk, stevia, protein powder)

    I know Melissa does 3 things Thursday where she shares some things that have been ticking her off the past week. Well I am going to one 1 thing Wednesday. I CANNOT STAND starting a new roll of toilet paper in a public bathroom!! seriously, do they glue the things shut so we cannot start a new roll? I was here for a good minute (thats a long time when all you want to do is get out of the stall) trying to attack this roll of TP. I did not have success and ended up with about a 2 foot long, by 1 inch wide strip. Go figure...


    Lunch was at 1:30. Whole wheat wrap (weight watchers ones!) with romaine, low sodium turkey breast, 2 stacker pickles, tomatoes and LC wedge. mmm good!

    Some salad with romaine, broc, yellow pepper, tomatoes and Annies Honey Mustard dressing



    Half of this Luna Bar at 4:00. I Love this flavor!! it is the perfect combo of sweet, salty and chocolatey!

    Cocoa roast almonds shortly afterwards


    Greek yog with cinnamon


    A Bosc. Juicy, perfection
    As you can see I was a bit of a bottomless pit today. I even tweeted about it! By The way, follow me on Twitter!! onefitfoodie.




    Select Harvest Savory Chicken and vegetables. This was pretty good!! The chicken was kind of funky tasting, I guess thats what you get for light soup in a can, but the flavor was good and I loved the big chunks of veggies and potato.


    A wrap for dinner, with my soup. The innards is Sabra, lettuce, tomatoes, sprouts and italian marinated Tofu from whole foods in a wrap.


    Came home and had this package waiting for me from Sunwarrior!! 

    Opened it up and couldn't find the scoop anywhere! I made a mess trying to find it too...

    Can you see it? I managed to find it after some excavation
    The packing is coming along...


    Lots of random things in random bags with more random things on top


    Gotta pack my LOVE sign!! Yes that says LOVE with an E, not LOV. Wow, now that I look at this, it is quite a scary picture of myself, I really am a sweet nice person I promise!!!
    ----
    currently relaxing, watching some TV. Ohhhbahhmahhhh to be exact!
    I am MUCHO tired and plan on getting up around 730-8 to hit the gym for some weights before work. I may take a spin class at work at 545 too, we shall see!

    PEACE AND LOVE

    • What is your 'Seinfeld' real life moment, most frustrating thing? Mine is the stupid toilet paper in public bathrooms!! 
    • Do you ever have bottomless pit days? How do you deal with them? Do you eat more or try not to to stick with what you had planned? WHen I have those days, I eat more!! If I am hungry, then I feed my bod, its the best to listen!
    • Favorite way to eat almonds or any other nut BESIDES nut butter? I am loving the cocoa roasted almonds right now!



    Tuesday, January 26, 2010

    Time Does Fly! New Recipeeee

    Please copy and paste this into your readers if you are STILL not getting updates!
    http://www.onefitfoodie.com/feeds/posts/default


    What a DAY!

    4:15am:alarm goes off, I grogily get out of bed. I have come to get used to getting up this early and now its a piece of cake. The trick is no snoozing!! when my alarm goes off, I am up and out of there. If I snooze, thats bad news (haha I just made a rhyme!) but seriously I would never get up if I snoozed!
    5:00am: arrive at work
    6:15: grab a workout. Today I did 25 minutes on the treadmill and 20 minutes on the Spin Bike. It was an awesome workout. I have so much more energy if I break up my typical 4.5 miles to half bike half spin, so thats what I may just do from now on! (Today was JUST a cardio day, I was a bit sore from my full body workout with my trainer yesterday)
    7:40am: have some post workout Protein

    That would be 3 microwaved eggwhites with cinnamon. Delish! Also had a few bites of a nanner
    8:00am: Get a 16oz Caramel Vanilla Creme Coffee!

    8:30am: Make my Oats.

    1/3 C Oatbran, frozen berries added at the end, chia and dollop of Crazy Richard's PB
    9:00am read some of my SHAPE and came across this...

    What do you think of Shape Ups? Does anyone have these and do you think they are effective?
    ---work work work

    11:30am: Pink Lady for meeee

    And some of this creaminess
    --
    1:40pm: Lunch time when I got home!

    Wrap with Italian marinated tofu from Whole Foods, sprouts, hummus, romaine and tomaters....SO good! Yes I wrap my wraps in aluminum even at home, I like how it holds it together while I eat it!

    Some greenery on the side. Lettuce, tomatoes, broc, balsamic vinegar.
    ---
    pack pack pack pack pack...thats what my afternoon consisted of! And some running of errands to Marshalls (got some stuff for the apt!)

    4:30pm ~half of this Amazing Grass bar. I also had 2 slices of turkey breast with a spritz of mustard.

    6:00pm I MADE TOMATO SAUCE! I started by sizzling up some garlic in a pot with EVOO (about 4 cloves)

    added 1 chopped carrot, 3 stalks diced celery, 1 small onion to the garlic and oil, then a can of stewed tomatoes. After this was added, I threw in some oregano, basil, parsley and cayenne (for a kick!)

    All done! I let it simmer on LOW for about 40 minutes.

    Roasted some veggies, Eggplant, brox and 1 last piece of kale that I had left over from last night. Why I didn't use it last night, I have no idea... with EVOO, S & P and garlic powder

    350 degrees for about 20 minutes.

    I took ~3/4 C sauce, some veggies and 4 chicken meatballs

    See, there are the chicken Meatballs!

    I <3 salads. Sorry this whole bowl looks...yellow? hmm interesting lighting. It was romaine, red onion, cuke, yellow pep!
    -----
    7:45pm: NEW RECIPE! I thought about something healthy and sweet and then I thought of ~half a jar of pumpkin in my fridge that was going to go bad soon

    I eyeballed everything so bear with me

    • 3/4 C pumpkin
    • 1/2 C wheat bran
    • 1 Truvia packet
    • 2 eggwhites
    • splash of almond mik
    • 1/2 scoop BSN cinnamon Roll Protein powder
    • 1/2 tsp each baking powder and bakin soda
    • few shakes of pumpkin pie spice and cinnamon

    Baked at 350 for about 35 minutes

    TAH DAH! Pumpkin Protein mini-loaf! I made it mini to see if it was good. I hate to waste food and ingredients in my kitchen so I always start with a small batch when I eyeball recipes. This one is a KEEPER!


    This hit the spot!
    ----
    9:17pm: Currently relaxing, watching BL and American Idol, well now just BL since idol is over at 9:00. I just watched the rest of the bachelor online because I didn't finish it yesterday. WHY IS VIENNA STILL HERE?!?! I love Tenley and Ali!! I hope they are the top two.

    Tomorrow I am working 11:30-8 and hitting the gym in the AM.

    • Have you ever 'eyeballed' a recipe or made something off a whim and had it turn out amazing?
    • Do you  have a go-to food when you are hungry around your house? I have realized that my go-to food is cottage cheese! If I am at all hungry, I take a few bites right out of the container and I'm good to go!
    • Favorite TV show at the moment? Mine is the Bachelor!! Yes, I'm a sucker I know