Boot Camp Challenge Transformation of 2011

Wow...it sure has been a while since I've blogged!  I have some great blog topics suggested by my FB friends, so I promise to start blogging again in 2012.  Below is a testimonial from Dayelin, a bootcamper that started with me in May of 2011.  From the moment I met her, I KNEW she would be committed to reach her goals.  I can tell from the second I meet a bootcamper and she had "that fire" in her eyes.  Just read....and check out her photos.  Honestly...ANYONE can do this program!  I mean it!!!!!!!  Congratulations Dayelin.  You are an inspiration to all of us!

For a long time, I didn’t care about my body, my eating habits or my weight. I threw extra bacon on my cheeseburgers & scoffed at veggies. I knew the day would come when I had to shape up, but that day was an ominous, far-off fantasy and there were never any plans in place to make it reality, because I had no idea how to make it real. That was until I got an email explaining what boot camp was. I signed up, thinking it could give me the guidance I needed. On day 1, I did one push-up, maybe 10 sit ups. I struggled to run, I struggled to do squats, but I knew I had to do this. Boot camp taught me what nutrition is, what calories are, and made weight loss an achievable, realistic goal that I could work toward on my own. Afterward, I continued on the path Boot camp set me on and I lost 47 pounds in 34 weeks, going from a size 14 to a size 2!

Before

After boot camp challenge may-november 2011

AWESOME Thanksgiving Side Dish

So, last night my mom and I prepared the most amazing vegetable EVER!  BRUSSEL SPROUTS!!!  Before you get the hot spits, please give these cute little mini cabbages a chance.  Brussels are low in cals, and are anti-oxidants helping to fight many cancers.  Make them as a side dish for TG dinner.  So easy, fills you up, and tastes delish!  So EAT YOUR BRUSSEL SPROUTS!!!!

1.   Buy FRESH brussel sprouts right on the vine
2.   Cut the ends of and take off any loose leaves
3.   Wash thoroughly
4.   Cut each sprout in half

Put about 2 tbsp of olive oil in a skillet and heat up.  throw in your sprouts.  sprinkle sea salt, ground pepper and garlic on your sprouts.  Sautee for about 10-15 minutes.  Enjoy! Here's a pic of the finished produt:

Running a Race...a Healthy Mindset

Yesterday, I ran my favorite race of the year...the Stockadeathon in Schenectaday County. The race is a hilly 15k (9.3 miles) and the first time I ran it was in 1998.  I have run the race for many years taking a year off here and there to get married and have a couple of babies. The older I get, the more I enjoy it.  I know what you are thinking...."i wonder what the psychotic workout queen's time was".  Well, let me tell you....I'm uncertain of my time because I haven't looked at the time when I cross the finish line in YEARS!  I understand being competitive and motivating yourself.  Trust me....I get that.  I used to compete with myself and others too, having to WIN and being very angry, frustrated and feeling like a failure if i wasn't THE BEST.  Since I have stopped competing and started running this race for 100% pure fun, I have enjoyed it so much more! 

So there, I was yesterday....drove to the race alone, ran the race alone and crossed the finish line alone.  I loved it!  I listened to my ipod, singing the entire time, not caring who heard me.  The race gave me plenty of time to reflect and think about things.  I was taking in the sun, scenery and I thought about how lucky I was to be able to just wake up, and run 9.3 miles.  I haven't run in over a month so I was pretty excited that I could just roll out of bed and run, run, run!  Sometimes, as athletes, we are so wrapped up in winning, and trying to "beat our time" that we take for granted the simple fact that we have two legs that are strong enough to run distances. 

So, my advice...the next race you run, do it for pure fun and while you are running be proud and thankful of your strong, healthy body.  Oh, you want to know what my time was yesterday?  Look it up in today's paper :)

You Got a Six Pack In There?

The truth about abs and how to get that six pack!  Click on the link below to see what Lori Patterson, the BCC Mac Mommy has to say about it!!!!!!



http://www.facebook.com/l.php?u=http%3A%2F%2Fwww.youtube.com%2Fwatch%3Fv%3Ddtm_s4SnGFc&h=IAQEbVcdXAQFgTyqVY-MQgleXyq8khF096klcwEQeZTLzJA

BOOZE PART II

So, I gave you time to reflect on the booze issue/concern/confusion last week.  Now I want to talk about "The True Serving".  The fact of the matter is, our society over indulges on wine. We go to a restaurant and are served wine in these HUGE goblets that we could practically take a bath in.  I have attached a picture of the wine glasses I have at home.  the one on the left is 6oz and the one on the right is 8oz.  I drink out of the 6oz glass, filling it to about 5 oz.  FIVE OUNCES IS A TRUE SERVING.  There is approximately 120 cals in one serving of wine.  If you have the big boy goblets at home, get rid of them and buy some smaller 6 oz glasses.  It will make a huge difference!  If you are a beer drinker, you are on the right track because the portions are controlled for you.  Try to stick to the lower calorie, lighter beers.  HOWEVER, if you notice that you drink twice as many light beers because they are so much like water, then go back to your full-bodied beers, sip them slowly, enjoying one or two (limit yourself).  It all comes back to moderation. Stay away from high sugar drinks altogether including margaritas, daiquiris, and cosmos.   Happy drinking!

6 oz left/ 8 oz right

To Booze or Not To Booze....That is the question....

Sorry it has been so long since I blogged.  I have been waiting to feel inspired and now I am.  I was reading through my BCC client food journals.  Some of my clients include the alcohol that they consume and some don't.  Don't get me wrong...not everyone drinks alcohol, but many of us do and some of my clients are scared/ashamed to include their alcohol consumption on their food journals for fear that I may judge them or think that they have a problem.  Meanwhile, I KNOW that they drink because I either see them out enjoying a glass of wine with dinner or I hear side conversations going on in class.  It ain't my first rodeo people.  Dang....it's too bad that wine has such a bad reputation..

Let's talk about this...cuz we need to.  Alochol = sugar and is stored in your body as fat.  So...as I tell EVERYONE...moderation will do no harm.  The question is though...what exactly IS moderation?  This is something I cannot answer because there are so many different opinions and studies done regarding alcohol.  Is it good for you....is it bad for you....are you a lush.....blah blah blah....

Personally....My habits change often regarding alcohol.  This summer I drank 1-2 small glasses of wine EVERY night for about 8 weeks (ok...sometimes 3 glasses).  I was on vacation, I didn't have to get up early for bootcamp, it was summer,  etc....However, I also gained about 5 lbs and the alochol was 100% to blame.  I also felt draggy and moody the next morning even from only 1 glass.  I'm a cheap date....I know.

I quickly changed my habit when school and bootcamp started up again.  I have to get up at 4:30 most mornings of the week, and have a few races to train for, so I save my glass(es) of wine for the weekends (Fri-Sun).  I have not cut it out, but I have cut down and am practicing better moderation and I am sharper and more energetic during the week and during my workouts.

I read a very enlightening article on closet mom alcoholics a few weeks ago in Redbook.  Click on the link below and read....it will be worth your time and maybe help with some of the confusion on what is "normal" consumption.  I would LOVE to hear your thoughts on this topic?!!!

http://www.redbookmag.com/kids-family/advice/alcoholic-mom?click=main_sr

Guest Blog Entry Through the Eyes of Bootcamper Val!

Hi there! Melissa was kind enough to let me submit a guest blog as the fall session of her Boot Camp Challenge class commences. Those of you who know me know that I’ve been around forever. I have been a proud BCC’er for over four years now, and if there is anything I have learned to be successful, it is this: Always Listen to Melissa. Now, her mom may be snickering as she reads that, but from a BCC standpoint, I know it to be true. Listening to Melissa will help you lead a healthy and fit life. I mean, the woman knows what she’s talking about!

 If you’ve taken BCC, you might know what I mean. For example, when we’re cooling down in the last few minutes of each BCC class, I admit it’s easy to lose focus. Often times, Melissa shares with us some golden nugget (not chicken nuggets ha ha) about nutrition. She has said many times that nutrition is a large part of being successful in BCC. It may be hard to believe after you’ve just sweated like a pig through a challenging workout, but I know from first-hand experience that if you don’t eat clean (i.e. whole and nutritious foods, lots of veggies, olive oil, little sugar, etc.) you’re not complimenting your workouts as much as you could be. When I started BCC four years ago, I was 65 pounds heavier, with a cholesterol level of 230. Bad. As other successful BCC’ers have done, I decided that to be successful, I had to listen—and do—whatever Melissa said. So I did. And I was successful. In addition to the fabulous, challenging and variety of workouts that she offered through Boot Camp Challenge, Melissa told us to journal and keep track of everything we ate. I did. I lost 65 pounds, and my cholesterol went from 230 to 167. Yay! I was even able to train for and run in some challenging road races, including a half-marathon.

 Then (cue ominous music) I stopped Always Listening to Melissa. Hubris? Maybe. Laziness? Definitely. I stopped eating clean, whole and nutritious foods. I mean, I ate those, but I added in bigger portions, wolfed down more sugary/refined foods and got lazy on the nutrition. I stopped journaling. I thought I knew what I was doing (heck, I had run a half-marathon…I should have been able to eat whatever I wanted, right? Right?) And 23 of the 65 pounds I had kicked to the curb came home. And I knew why. I had stopped Listening to Melissa.

 So this year, 2011, I finally changed my thinking and realized that Melissa is pretty much always right when it comes to nutrition advice and coaching the BCC workouts she and the other drill sergeants devise. You would have thought I learned that the first time through. But, no. We’re human, and sometimes we have to give ourselves a break, step back, and truly examine the problem, address the issue, and tackle it head-on. I started journaling again, my heart went back into BCC and running, and I started Always Listening to Melissa. The 23 pounds left. They are never welcome back. Ever.

 So that is my BCC journey (so far) that I thought I would share with you, my fellow BCC colleagues and others out there who have known the long struggle of getting your health & fitness act together. I wrote this to save you the time, effort and consequences in case you decide not to listen to Melissa. Don’t disservice yourself the way I did. So remember that! Always Listen to Melissa!   ~BCC’er Val

PS: Some tips I’ve learned over the years:

1)      Buy medium eggs. Smaller, less calories, and get the job done in cooking and baking.

2)      When getting a bagel sandwich, request that they “scoop” out the innards to save on carbs. A favorite bagel sandwich is a scooped out whole wheat bagel, loads of veggies and hummus. Yum.

3)      Buy those “green bags” you see on TV to save your veggies in the fridge…they really work!

4)      The 100 calorie guacamole packets are awesome. Guac is easy to OD on, but these serving portions are just right.

5)      Brew your own tea, and mix your own vinaigrette dressing. Easy-peasy, saves money and allows you to know exactly what the ingredients are (i.e. artificial sweeteners and sugar lurk in bottled teas and dressings)

6)      Want something sweet? A tablespoon of honey! Whole and yummy. The best bees can make.

7)      Cut up bananas, put in a zip lock and freeze. It’s like eating banana ice cream.

8)      Snacking every 3 hours really helps…almonds/nuts, hard-boiled egg, slice of cheese, carrots w/ guac or fruit are some personal favorites.

Healthy Life Cover Model Contest...Final Product..The PINK SHOES even made it!

FINAL COVER

LOOK! THE PINK SHOES MADE IT TO THE SHOOT!

Thank you all for reading about my awesome week of the photo shoot/make-over for the Healthy Life magazine.  The magazine has been printed and I think you can find it in most Brueggers, Starbuck's and in various docs offices, YMCA's, etc....

They did a great job! They somehow were able to photo-shop the sweat and make-up dripping down my face and made me look soft and pretty...and feminine (which I am totally not).

I have attached a few photos and the link if you want see some of the photos that were taken and to read the behind the scenes story.  Thank you again to Janet Reynolds and her team!  I will never forget this awesome experience and I am humbled by the experience and the positive comments and support I have received.  I love this community.....xxxooo

http://www.timesunion.com/?controllerName=search&action=search&channel=&search=1&firstRequest=1&query=melissa+grattan&searchindex=property&x=0&y=0

New School Year, New Workout Plan

Every summer I take the month of August off from the gym.  I'm burnt out by August every year.  I need to take the month of to change things up for the summer and to refresh my workout routine.  I always listen to my body and if I have any aches and pains, or if my back flares up (I have a bad back), I take a BREAK! I cannot stress how important rest is when you are an avid exerciser.  With that said, for the past 6 weeks I have not lifted one weight or performed one push up (until today).  I ran and took spin classes all summer long.  My weight stayed the same, but I must admit, I am a little softer.  So, today my new weight training routine started.  I felt refreshed!  Though I had to decrease the weight I was lifting because it has been 6 weeks, I will build it up fast with a new sense of strength and feeling refreshed and rested!  I have a half marathon coming up in 4 weeks, so I need not only focus on increasing my mileage in regards to running but it's very important for me to cross train through weight lifting and spinning in order to keep my major upper and lower body muscles STRONG for my race.

BCC Peeps running the half marathon last year.  What a great race!

Cross training will help to prevent injury.  My new workout routine for the next 4 weeks is as follows:

MONDAY:  UPPER BODY WEIGHT CIRCUIT/ABS  (40 MINUTES) AND 30 MINUTES OF ELLIPTICAL TRAINER

TUESDAY:  LOWER BODY WEIGHT TRAINING/ABS  (40 MINUTES) AND 20 MINUTES OF ELLIPTICAL TRAINER

WEDNESDAY:  60 MINUTE SPIN WITH CHRIS AT THE REVOLUTION!

THURSDAY:  PUSH UP DAY (200 PUSH UPS AND CORE EXERCISES) AND 2-3 MILE RUN

FRIDAY:   5-6 MILE RUN MIXED WITH SOME WALKING LUNGES

SATURDAY:  OFF

SUNDAY:   LONG RUN.  9-11 MILES

Normally I would take 2 days off per week, but until the half marathon I will need to workout six days.  Thursdays will be an easy day and Saturdays off each week.

I love the fall.  I always feel refreshed and renewed with my workouts.  Remember...there is no quick fix.  There is no magic pill or shake.  Blood, sweat, tears, sweat and more sweat.  Push yourself, but respect your limitations :)

Be well!

www.makeitfittraining.com

Comfort Food: Butter Nut Squash Soup Recipe

Living with my mom has certainly introduced me to lots of foods.  She is MORTIFIED with the fact that I do not enjoy cooking.  Sometimes she starts preparing dinner at 3:00 in the afternoon and works on it for hours.  She really is a great cook.  However, I am a healthy influence on her and I educate her everyday about nutrition and different ways that we can modify some of her recipes to make them healthier.  The other night she made meatloaf with 93% lean beef and shredded an entire zucchini into the mixture to give it some moisture.  It was to DIE for! She also taught me how to make squash soup the other night.  It is one of those foods that is comforting, but loaded with fruit and veggies and is just delicious.  Here is the recipe and some pictures along the way!

chunks of apples and squash

My mom yelled at me for pretending to cook.  I posed for this.  she did the pulsing

Finished product!

3 lbs of butter nut squash cut in small pieces
3 golden delicious apples cut in small pieces, peeled
14 oz cups of vegetable broth or chichen broth
1 cup of 1% milk.  (do not use fat free half and half.  I tried it one time and it curdled...yuck)
1.5 cups of water
1 tsp salt
1/4 tsp of thyme
coarse black pepper


cook up diced squash, apples and broth until soft
pulse with food processor or blender until smooth
let cool for a while
put back on the stove and add the milk.  Simmer until ready to eat!

Try it out and let me know what you think.  Cals: 150, Protein: 2, about 7 grams of fat.  It is filling so 1 cup is all you will need! 

Happy School Year!!!!!!!!

As I sit here blogging, I hear my kids upstairs screaming, jumping, and fighting while playing Wii....at least they are moving around and active right?  It's their LAST day of summer, so I thought I would be a little more lenient on the wii and tv today.  It's their last "horah" before school starts and it's raining outside. I am trying to block them out right now but it's hard.  I cannot WAIT for school to start!  One more day, one more day....I can do it.  Please don't judge me as a mother.  I'm a good mother.  Actually, I'm an excellent mother but enough is enough...I can't entertain them anymore, especially in a new environment (we just moved into my parents house).  I need to catch up on work and get back to the gym.  I haven't exercised in 6 days, I have drank too much wine the past few weeks (since summer camp ended...go figure), have eaten too many ice cream cones and we ALL just need to get back into our groove!!!!!!!  I love the fall and I look forward to not only school starting, but the change of season, hopefully the calming of this crazy weather we have been having, and all of the wonderful upcoming family milestones.  I have two weddings in October to attend, my husband has a new job that he LOVES, my mom is feeling better (she was diagnosed with Rheumatoid Arthritis this summer), miracle babies being born, a new home, and lots of other awesome things to celebrate.  Get the Pumpkin Spice coffee out, because Fall is here!!!  I will be posting some awesome recipes for the fall so stay tuned!

 
www.makeitfittraining.com

I'M BAAAAAAACK!

It's good to be back blogging again.  I'm sorry that I fell off the earth the past month.  It has been quite busy!  Matt and I went to St. Louis for the National BCC Conference at the end of July, which was AWESOME!  Here's a picture of me and the BCC GURU HERSELF...THE WOMAN WHO HAS CHANGED MY LIFE, LORI PATTERSON.  I aspire to be like her.  She is the most honest, kind, intelligent business woman I have ever met in my life! I just love her and her program (and her husband  and daughter too!)

Me and Lori Patterson, Creator of Boot Camp Challenge

We then we took off for a week of sun, sand and my party hat for a full week at Bethany Beach.  It was a blast! Twenty-five of us went and we had the time of our lives!  Here's a few pics:

Austin and Anthony on the way to BB!

me and my brothers, Tom and Todd

The Minnick kids.  Tom, Melissa, Nikki, Ally and Todd

Me and my boys on the beach...so much fun...

When we got back to town we closed on our house 4 days later and moved into my parents house.  We are buying the house i grew up in!  Crazy, isn't it how things come back full circle!  My mom and dad are building, so we will be living together for the next five months or so until their house is built.  I can't complain...as I sit here and write,  I can smell dinner in the oven.  Tonight Mom is broiling up some salmon with tarragon and chives, with a side of asparagus and brown rice.  EVERY night she cooks.  She hates my cooking, so it works out well :) 

Now that we are getting settled in, I hope to be back blogging regularly again!

Healthy Life Cover Model Journey DAY TWO

Today was my shopping trip to get fitted for outfits for my photo shoot!  It was a blast!  Boscovs and Healthy Life were wonderful.  There was a rack of clothing waiting for me when I got there.  Some really cute dresses, tops, jeans, sweaters, etc.  I hate shoppping.  I would rather shoot myself in the foot then go shopping so this was such a treat!  After trying on many outfits, four outfits were picked out for me and I get to wear them for the photo shoot tomorrow.  Jewelry was also picked out to go with each outfit.  One problem....it's supposed to be 95 degrees.  I had to tell Janet from Healthy Life Magazine that I have a sweating problem and that I will most likely ruin the clothes and have sweat marks under my arms for the photos.  Seriously...that's the only part I'm worried about, oh and my hair frizzing....and make up running...Those of you that have been spinning with me KNOW how much I sweat.  It's absolutely DISGUSTING.  Stay tuned for more...tomorrow is Kimberly's for hair and make-up and for the interview and then the Crossings in Colonie for the photoshoot!  Wish me luck!  I hope I can get the jeans on over my sweaty legs...Janet took some pictures of today so I'll try to get them to post!

http://www.makeitfittraining.com/

Healthy Life Cover Model Journey DAY ONE...

So, I spent three and half hours in the chair this morning at Kimberly's getting beautified.  I have NO business pampering myself right now with having to prep for a presentation at a national conference on Thursday, moving van coming next week and vacation and closing on the house ALL within the next 3 weeks!!!!!  So, why today in the middle of all of the craziness?  Today is the beginning of my Healthy Life Cover Model Journey!  I'm so excited....I won a contest back in September for Healthy Life Magazine.   I am going to be on the cover and interviewed for the September issue.  Why am I so excited?  First of all, it's a FANTASTIC, local magazine and secondly, I entered the contest a few years ago, made it through the first cut and did terrible during the interview.  Needless to say, I didn't make it. So...I decided to put myself out there again and try again this year!  I wrote my 100 word essay on how I lead a healthy life and then  they called me to come  down to the TU for a trial photo shoot and an interview.  This is where I bombed the last time so I was nervous.  However, I felt good when I left, and the next day I found out that I made the cut and would be one of the cover models for 2011!  What I didn't realize is that I would be treated like a SUPERSTAR!  So, today was my first day of super stardom.  I went down to Kimberly's for the first step of a total make-over....my hair.  Barbara, Master Stylist spent 3.5 hours on me.  I had the ROYAL treatment!  Color, highlights, cut, style....it was awesome and my hair looks fabulous!  Tomorrow is shopping day at Boscovs and Wednesday back to Kimberly's for hair/make-up, interview and photo shoot!  This is great!   Here are some pics from my appt this morning.  It takes quite a bit to make me look pretty.....

BEFORE:  AHHHHHHHHH!

AFTER:  WOW, BARBARA....YOU ARE A MIRACLE WORKER....

Tune in tomorrow after shopping day!

http://www.makeitfittraining.com/

Bikini or Tankini?

Summer is in full swing and  I have my yearly beach vacation coming up SOON!  During my summer vacation,  I am far away for the world of judgment and no one in Delaware knows me or my profession or really cares.  Therefore, I am confident to prance around on the beach for 7 days straight in a bikini with my battle scars of carrying two babies and my cellulite out there for the world to see.

My struggle is at HOME at the town pools.  This is the first year we have joined the town pool and we are there every day.  I bought  a few new 2-piece tankinis to wear to the town pools.  I shouldn't care what people think, but c'mon people....I'm human too.  I'm the Boot Camp Lady....the MUD GIRL,  the fitness girl on Channel 13.  I watch people look me up and down when they first meet me WITH MY CLOTHES ON.  I can't imagine what goes on when I'm prancing around the town pool in my bathing suit.  Therefore, I made a decision to wear one-piece bathing suits to the town pool....until my tan lines got all messed up.  So...yesterday I sucked it up finally and put my new bikini on and caught up on my tan.  I entered the gate a little self conscious, then I took off my cover up and put it all out there for the world to see.  After about 5 minutes I was fine.  I saw people looking me up and down, I'm sure noticing my dimples in my legs and the extra cushion around my mid-section.  However, I held my head up, tied my halter a little extra tight to get the girls nice and high and I was fine!  I tell my clients to be proud of who they are and what they look like.  What kind of a role model would I be if I didn't implement the same beliefs?   Here are some photos from my past few years of vacations.  All 125 lbs of me :)  I'm not perfect, but I work my TAIL off and I'm going to be proud of what God gave me...cellulite and all! DISCLAIMER:  This blog entry is not about me complaining that i am fat.  I am NOT fat, nor do I think so.  In fact, I am extremely healthy and in great shape.  The purpose of this entry is to let people know that we ALL are critical of our bodies and feel a bit self conscious at times.  We see ourselves differently then others do.  It's human nature!

Me and my hubby. Matt's body...compliments of DS Janet.  Ha!

Me and my Aussie.  See how he's in front of me covering me up?  Hey, this was HARD for me to post bikini pics...I need to ease into it....

TOP 10 REASONS TO TAKE THE BOOT CAMP CHALLENGE

Many people ask me what makes the Boot Camp Challenge different from other fitness boot camps out there.  The fact is, I have never taken another fitness boot camp.  Therefore, I do not have enough experience with other programs to properly compare or to give my opinion.  What I do know, is that I put 1000% into my program, my trainers and my clients.  I am confident that most who have invested in the Boot Camp Challenge would support me on that statement.  Though I cannot compare my program to other fitness bootcamps, I have devised a top 10 list on why you should give BCC a shot.  Then research some other fitness bootcamps and YOU make the decision.... (top 10 in no specific order)

1.  All camps are led by seasoned, CERTIFIED Personal Trainers, certified by accredited fitness organziations. My trainers are extremely qualified and professional, putting time and effort into each and every client.

2.  accountability...all clients are carefully followed by their trainer and trainer takes attendance EVERY DAY!  We know if you don't show up!

3.  Program is packaged and results-driven.  Package includes assessments, fitness testing, nutritional guidance and workouts.

4.  BCC is for men and women of ALL fitness levels.  We welcome EVERYONE!

5. Safety is number ONE in our book!  Our goal is NOT to make you puke, pass out or die.  We challenge you within your own personal fitness level.  We will push you out of your comfort zone, while keeping you safe.

6.  We never repeat a workout.  Within the 6 week program, you get 18 different workouts!

7.  We offer FIELD TRIPS!  Field trips include nutritional tours at a local grocery store AND field trips to The Revolution indoor cycling studio to introduce our clients to the different workouts out there!  all field trips included in fee.

8.  We are very reasonably priced and are always offering deals, specials and incentives!

9.  We start ON TIME and end ON TIME!  Our time is valuable and we know yours is too!

10.  Our customer service is SUPERB!  All trainers follow the Make It Fit 24 hour rule.  If you call or email us, someone will get back to you within 24 hours with an answer to your question!


If you are not ready to committ to a full six-week BCC session, consider "trying us out" during our Summer Express camps.  These are shortened camps for 2 or 3 weeks through the months of July and August.  We offer a reduced rate and it's a great time to give it a whirl before our full sessions start up again in September!  My BCC team and I are here to serve you, so call me any time with questions!  Visit http://www.makeitfittraining.com/ to check out our schedule of classes for our Summer Express Camps.  Express camps offered in Clifton Park, Niskayuna, and Colonie!

http://www.makeitfittraining.com/ 

ICE CREAM...NEED I SAY MORE?

So, I am an ice cream junkie.  I love ice cream.  I dream about ice cream and someday I would like to train to be a competitive eater so I can enter the Ben and Jerry's Ice Cream eating contest.  Serioulsy....did anyone see Joey Chestnut and that other guy with the mohawk hairdo shovel down over 60 hot dogs (with buns) in 10 minutes?  After I was done dry heaving as I was watching, I soon became obsessed with competitive eating.  I believe it's a sport.  Is it the best thing for your body?  Hell no...but I still am completely obsessed with the sport of competitive eating.  Back to the ice cream.  So, maybe if do enter the B and J ice cream contest, I'll eat so much that I will never want ice cream again....but I highly doubt it.  So, until that day, I will continue to LOVE and enjoy ice cream...but enjoy it in moderation.  Here are a few ways that I stay in control of my love for ice cream:

1.     Eat it out of a cone.  You can't fit as much in a cone and you are less likely to drown it in toppings
2.     When going out for ice cream order a kiddie size with NO toppings. 
3.     Go to Pirates Hideout and order Only 8.  It's low fat, low cal, high protein...delish
4.    Stick a popsicle stick in a banana and freeze it.  YUM.  Such a delicious , healthy frozen treat!

stay cool my friends.....

http://www.makeitfittraining.com/

Friday's Exercise Journal

It has been a very busy Holiday weekend and this is my first chance to log in my exercise for Friday, July 1st.  It was leg and cardio day again.  That means I completed six workouts this past week.  2 days of upper/cardio, 2 days of lower/cardio and 2 days of just cardio.  Remember to work out your major muscle groups 2-3x per week and to perform cardio most days (5-6).  Coupled with a well-balanced, nutrient-dense diet, I promise you that it will pay off.  Last night, my hubby told me that my booty and thighs are looking nice and tight without me even prompting him.  Woot woot!!!!  Okay so, here was my sixth day workout:

*walking lunges (3x around YMCA track.  About 300 lunges..this counts as cardio too!)
*loaded squat press (DREADFUL....180 lbs 3 sets/10 reps)
*heel raises on the squat press (180 lbs 3 sets/10 reps)
*leg extension machine (60 lbs 3 sets/10 reps)
*stiff legged dead lifts (50lb barbell...careful...perfect form is crucial here.  2 sets/10 reps)

plus 20 minutes on the DREADMILL:  I mixed it up with an interval workout today. I repeated the following for 20 minutes:

*5 minutes running at 6.2
*5 minutes walking at 3.2 on the highest hill incline possible (level 20)  WITHOUT holding on.  That's the key...do NOT hold on.  Holy cow...i was DYING.  Much harder than running.  My tush, legs, and lungs were BURNING!!!!

Happy 4th of July weekend!  Make smart, healthy choices and watch those summery, sugary drinks! 

xxxooo
www.makeitfittraining.com

Exercise Journal Day 5

Hello everyone!  Had another great workout this morning.  Upper body and cardio:

*100 toe push ups
*lat pull down machine (3 sets/12 reps 50lbs)
*standing shoulder press (30 lb barbell/ 3 sets/ 12 reps)
*tricep overhead extensions (20 lb dumbbell/ 3 sets/ 12 reps)
*alternating bicep curls (15 lb dumbbells)
*seated tricep push down  (30 lbs 3 sets/12 reps)

30 minutes on the elliptical (while watching the Sopranos...I love that show....I got caught up in the episode and probably could have worked harder.)  Yikes!)

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CARDIO DAY 4

Well, I am on Day 4 and going STRONG!  I have had some great workouts this week.  Today I took a break from weights.  I'm sore and I want to give each muscle group 72 hours before I rip them apart again.  So, I did all-out cardio today for 50 minutes.  Here is the breakdown:

30 minutes on the treadmill at about a 6.2-6.5 pace
20 minutes on the precor elliptical.  This is one that i usually don't use so it kicked my butt!  My heart rate was up there and i was breathless (where we all should be on moderate to vigorous cardio days)

Feeling great.  Just put on a bathing suit, getting ready to go to the pool and I must say...things are tightening up!  Except for the damn cellulite.  Please, someone....could you find a cure for it?  For now, I have learned to live with it and to be grateful that at least i have a booty and thighs...even if they do look like a golf ball....sigh....

tune in tomorrow for push up day....

www.makeitfittraining.com

THE DREADED LEGS AND BOOTY!

Leg day isn't one that i look forward too.  However, now that it's over, i feel GREAT!  Here are the details:

*walking lunges (3x around YMCA track.  About 300 lunges..this counts as cardio too!)
*loaded squat press (DREADFUL....180 lbs 3 sets/10 reps)
*leg extension machine (60 lbs 3 sets/10 reps)
*stiff legged dead lifts (50lb barbell...careful...perfect form is crucial here.  2 sets/10 reps)
*butt blasters (20 lbs behind each leg...3 sets/10 reps)
*adbuctor/adductor machine (inner/outer thighs...70lbs 3 sets/12 reps)

plus 20 minutes of the elliptical.  legs were so shaky and tired, it was tough...but felt GREAT!

Accountability Day 2

What a beautiful day.  My kids and I went to the town pool today and had such a great time.  I love summer.  Here is my workout for today:


Upper Body and Cardio:

3 sets of 12 of the following exercises were performed in approximately 45 minutes:

*assisted pull-up machine (gravitron)
*same machine for tricep dips
*single back rows with 25lb dumbbell (on weight bench)
*lying chest press (flat bench) with 25 lb dumbbells
*shoulder flyes with 15 lb dumbbells
*seated concentration bicep curls with 15lb dumbbell
*tricep dip between benches (legs on one bench, arms on another)
*tricep push downs (pulley machine)
*lots of abs and core work between sets during rest

plus 30 minutes on the elliptical (moderate intensity)

have a great night!  tune in tomorrow for leg day!

http://www.makeitfittraining.com/

Accountability!

I have less than a month to prepare for the following:  photo shoot for the September issue of Healthy Life magazine; two presentations at the National Boot Camp Challenge conference in St.  Louis; and one week of lounging in a two piece bathing suit on the beach for a week.  Yes, I could wear a one-piece to cover up a bit more.  However, the functional purpose of a two-piece is to get as much of me as tan as possible.  I know, I know....the sun is bad for you....blah blah blah....this is the ONLY week out of the year that I allow my God-given Italian genes to take over.  It's my job to see how tan I can get while on vacation.  Yes, I wear  a little sunscreen, but for the most part, I let the sun do it's work.  Dang it feels good.  And I'll be darned if I wear a one-piece.  Gotta get the after-baby, double c-sectioned, double hernia surgery, belly tanned too!  Lots of reasons to stay MOTIVATED!  I will be pumping iron as much as I can to tighten up some of the excess jiggle that I have going on.  Just like me clients, I also need accountability sometimes. So, in order to stay motivated and accountable, I will be keeping an exercise journal and BLOGGING my exercise every day for the entire week.  Be sure to check in every day so I have my readers to answer to :)

SUNDAY JUNE 26th
6-mile run
Off to a good start!  Woot woot!

www.makeitfittraining.com

Blog SLACKER

I'm so sorry that my blogging has been sporadic lately.  We are in the middle of a move and the end of the school year, amongst some other things so it has been CRAZY around here and will continue to be crazy for the next several weeks.  I promise to get back into my blogging groove soon.  Until then, here is a fantastic dinner I made the other night that took 5 minutes to prepare.  It's the "Summer of Salads" for me:

1 rotisserie Turkey breast from PC or Hannaford
romaine lettuce
cucumbers
tomatoes
any other veggie (those are the only two i had in the house)
chopped avocado
reduced fat feta cheese
light dressing

slice the turkey breast while it's warm and top salad with it!  have your dressing on the side or drizzle it on.  A TEENY BIT!  Do not let your salad go for a swim in your dressing.  High, lean protein from the turkey breast, good fat from the avocado and your veggies!  if you want to add good carbs and a serving of fruit, chop up and apple or a peach or throw some grapes in there!

ENJOY!  Here is a photo....

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Today is a Sad Day...

Today was a very sad day because it was the last time that I will ever in my life, be able to enter my age as "37" into the treadmill.  Tomorrow I will have to enter "38"....that's way to close to "40".  Not that there is anything wrong with 40, but I do not feel a day older than 25.  I have noticed however, that gravity is taking over a bit.  I have to twice as many tricep exercises to keep the bat wings from flapping away and a few more walking lunges to prevent my tush from mopping up the floor. Oh well....it just makes me work harder :)  So, tomorrow is my birthday.  I'm not big on birthdays.  I don't dread getting older by any means and I don't HATE birthdays...I just don't like to make a big deal of mine.  One thing I do religiously on my birthday, however, is to weigh myself.  I do NOT weigh myself often, but I do every year on June 15th.  I have seen way too many people slowly gain weight year after year and then end up with health problems when suddenly they are 50lbs overweight.  I refuse to let that happen.  My goal is to weigh no more than 125 lbs on my birthday each year. If allow myself to gain one pound each year, when I'm 88 I'll be 50lbs heavier than I am now.  Not an option.  Therefore, I work hard all year to maintain a healthy weight of 125.  Some years I may be a few lbs more than that, but then my goal for the next year is to be back down to 125.  Now that I've thrown my crazy, insane philosophy out there, I suppose I have to report my weight tomorrow...No biggie...I never did care much about keeping my weight a secret....

www.makeitfittraining.com

Restaurant Find AWESOME!

Those of you that live in Clifton Park that like sushi...you have to try the Sushi Thai Garden.  It is delicious.  I went for lunch today and have been there about a handful of times.  Every time the service is great and the food is delicious.  The place is SPOTLESS too (very important to me).  I ordered seaweed salad and a brown rice california roll.  High in protein, low in fat and low in cals.  My entire lunch was under 400 cals and I was plenty satiated.  My friend Kate ordered the spring rolls and I tried those too.  They were delicious!  Loaded with veggies and some shrimp and no fat.  DELISH!  I highly recommmend it.

Happy Eating!

http://www.makeitfittraining.com/

Workout Of the Day for ANY Fitness level

Ah!  What a gorgeous DAY!  Get your buns out of bed and perform the following TOTAL BODY WORKOUT three times this week:

30 minute run/jog/or brisk walk
100 walking lunges (on EACH leg)
100 push ups on wall, knees or toes
50 sit-ups or crunches (break them into sets of 10 if you get tired)

That's it!  It will take out about 60 minutes.  This is doable for anyone out there.  Modify to the beginner level if you need to and take as much time as you need to complete it.  You will hit ALL of your major muscle groups.  In lay terms that covers your back, chest, arms, abs, buns and thighs.  The running/walking covers your cardiovascular workout.   Your weekly schedule should look like this:

MON:    total body workout
TUES:    30 minutes of cardio (walk/jog/run)
WED:     DAY OFF
THURS:  total body workout
FRI:        30 minutes of cardio
SAT:       total body workout
SUN:       DAY OFF

You CAN do this!  If you can't, then consider joining my next Boot Camp Challenge session!  It starts June 18th, runs 6-weeks/ 3x per week.  I am running a $199 special.  That's a $51 savings for new recruits! 

Be well!

www.makeitfittraining.com

Let's Talk about Moderation

So, I'm on my way to Four Winds with my son Anthony to see the wonderful, Dr. Daley, Psychiatrist.  Because of Anthony's Aspergers and high anxiety, he is monitored by Dr.  Daley.  I just love this guy.  He has helped us tremendously.  Today I have a concern that I need to talk with him about.  My son doesn't understand moderation.  Granted, he is on a medication that increases his appetite, but this kid could eat and eat and eat and eat.  He is a bottomless pit and when there are sweets around, forget it.  He tunes out, glazes over and shovels it in as if he will never eat again.  I want my child to have a good relationship with food, so I allow my kids to eat sweets in moderation.  They gets one sweet per day or so.  They can have some ice cream after dinner, a few cookies at a family BBQ, etc...However, once Anthony starts with the sweets, he cannot stop and when I cut him off, he perseverates over it.  I am at a brick wall on this one.  I do NOT want my child to develop a negative relationship with food.  I see way too many eating disorders in kids these days and the cycle needs to be broken.  Let's see what Doc comes up with. 

I bring this up because I have many clients that struggle with the concept of moderation.  What a hard concept to master (if mastery is even possible).  My advice is not to rate food as "good" or "bad".  Be conscious of what goes into your mouth and as you work through the process, you will hopefully find that you begin craving the nutrient-dense foods more than the "sometimes" foods.

Personal example...when I started caring about my health (about 17 years ago), I went from fast food every day to fast foods only on the weekends.  Then I went to only once during the weekend.  With time, I found myself only having fast food on the road when nothing else was an option (alert:  there are ALWAYS options).  Now I clearly remember the last time I had fast food.  It was 9 years ago.  I NEVER crave it.  Not in the least bit.  It took time, however....LOTS of time.  My advice is to be patient with yourself and remember...getting healthy is a process.  The concept of moderation is a process.  Changing exercise and nutrition habits is a process.  Work on it every day for the rest of your life :)  It does get easier...I promise.

www.makeitfittraining.com

Exercising In Extreme Heat PRECAUTIONS

It has been unseasonably BOILING hot over the past few days in good old upstate, NY.  I scheduled an evening, outdoor boot camp challenge class for the month of May for the Times Union employees.  I thought that if we end the camp before summer kicks in, we would be fine.  Well, I didn't expect 90 degree sweltering heat in May!  So, the past few nights teaching there have been tough....NOT ideal weather for exercising.  Though I ran class, there were many warnings, precautions that I made all of my clientele aware of.  I was also careful to move from the sun to a 100% shaded area, which made a huge difference.  Some precautions to take in the summer heat:

1.  If you can avoid it, do NOT workout in the extreme heat.  During the hot summer months, exercise in the early morning or at dusk, when it is a bit cooler.  Or choose an indoor club or gym.

2.  STAY HYDRATED!  I cannot stress this enough.  Drink half of your body weight in ounces of water EVERY day and even more when you exercise and in extreme heat.  How do you know if you are hydrated enough?  Check your urine.  If your pee pee is clear, you are hydrated.  If it's dark yellow and smells like pee, then you need to drink more water.  No need for sugary sport drinks.  Just good old H 2 O with a squeeze of lemon or lime. 

3.    If you feel light headed, dizzy, crampy or nauseous while working out, stop immediately, get some water, go into an air-conditioned area and if it doesn't improve quickly then seek out medical attention.

Two people I know ended up in the ER over the past week due to dehydration/heat.  Be in tune with your body and don't let that happen to you!

Be well :)

www.makeitfittraining.com

Memorial Day Festivities. Control Yourself!

Only YOU Have the control over what will enter your mouth this weekend!  Many of us will be hosting or attending picnics and barbecues this weekend.  Then by Tuesday morning we will be nursing a food/drink hangover.  Decide today that it won't be like that!  Here are some tips:

1.  The weather is supposed to be beautiful.  First tip is to get outside at least two of the 3 weekend days and exercise for 60 minutes.  I already booked my spin bike at The Revolution for Sunday at 9:15 a.m. and i am in the middle of an email thread with my friends to see who wants to run on Monday morning.  Saturday will be my off day.

2.  If you attend a barbecue, bring a healthy side dish that you know is "safe" and healthy.  A good choice would be a whole wheat pasta salad.  cook up a pound of 100% whole wheat rotini.  Add chopped cucumbers, green pepper, red pepper, onion, celery and carrots (LOTS of veggies).  Dump a 1/2 bottle of low-fat or fat-free Italian dressing on it.  Add a can of tuna in water if you wish.  This is a healthy, filling salad.

3.  Consider bringing a package of turkey or veggie burgers and a package of 100% whole wheat buns to share in order to avoid fatty hot dogs and greasy beef burgers.  Share with the group and they won't make fun of you for being on a "diet".  And if they do make fun of you, it just means that they are envious that you have self-control and that they do not.

4.  if you host a BBQ, throw the left overs away or give to your guests to bring home (except for the healthy pasta salad)

5.  BOOZE!  Enjoy a few drinks, but don't get loaded and stay away from sugary, fruity drinks.  Go for the lower cal, lower sugar choices such as light beer, red or white wine, or something like a vodka and seltzer with a twist of lime.

Happy Memorial Day weekend!

www.makeitfittraining.com

It's Time to Fire Up the Grill!

Finally....it's nice enough to get that grill going!  This is the easiest time of year to eat healthy.  I know we are all strapped for time.  Baseball is in full effect and many evenings, many families end up at the drive thru because they are running around.  I have a solution for you....but it will take some work.  Come Hell or high water you MUST block out 2 hours per week to devote to grocery shopping.  Before you go, plan your meals for the week and make a list.  This time of year focus on grilling lean meats and eating lots of salads that are quick and easy.  My dinner last night is a perfect example:

I made grilled fish and veggies last night.  I went to Hannaford on Sunday and bought some Cod (lean, whitefish).  I bought enough for dinner for the family and for leftovers.  I was very busy yesterday so early in the day when I had FIVE minutes, I took the fish out and cut it into individual servings.  I then wrapped each piece in foil with a TEENY bit of olive oil, sea salt and pepper.  I then put it in the fridge.  At about 5:30 last night, I fired up the grill, grabbed it out of the fridge and slapped it on the grill for 12 minutes.  In the 12 minutes that it was grilling, I mixes some bean sprouts, asparagus, mushrooms and peppers (bought PRE-sliced) and sauteed the veggies with a little bit of olive oil.

In 15 minutes, my family was enjoying an extremely healthy, high protein, low calorie meal.  I have one piece of fish left and I will eat that over a salad or make  sandwich with it for lunch today.

If you plan ahead, you will set yourself up for success, not failure.  No one said eating healthy is easy.  However, with a little effort, it's very doable!

some other quick and easy grilling ideas:  pork loin, turkey burgers, portabella mushroom burgers, chicken breast.

Waterslide Wedding a SUCCESS (with some minor issues...)

Wow...I can't believe it's over.  My little sister finally tied the knot last Friday.  She looked absolutely gorgeous and her husband, Chad is perfect for her.  I can't move today...I am so tired from a whirlwind of fun and from dancing in my pink shoes all night long.  Definitely too much to eat and too much to drink over the last few days.  Back to the grind.  This is a very important day.  The Monday after a crazy, fun event.  It's cloudy out...there is that "after-party let down", the melancholy is in the air, the mental and physical exhaustion kicks in.  We can all relate. The is the time that we come to a crossroad.  We can feed our "blues" with sugary, starchy foods to get some immediate satisfaction and we can sit on the couch and be lazy all day.  OR we can bounce back to our great eating habits and drag ourselves out to get some exercise (this decision is much more challenging in the short-term).  I am back on the bandwagon today.  I decided last week that today would be a day off from the gym so I can catch up on work.  However, my schedule is mapped out for the rest of the week and I will be back at the gym tomorrow.  I started my day with a bottle of water, 2 cups of coffee (my Keurig is here!) and a very healthy spinach and egg white omelet breakfast.  Though I feel completely overwhelmed from taking a few days off from work and exhausted, I know that I will feel 100% better tomorrow if I make good choices today.  Now, back to the wedding....what memories. Beside the fire alarm going off in the hotel while we were having our hair and make-up done and the fact that my sister Ally and I screwed up the processional at the church so bad that the Priest made us go back to do it again, it went off without a hitch.  The best memory I will carry with me forever is the fact that both of my parents and all of my brothers and sisters were there.  My parents were both alive and well  to watch every one of their children get married (all five) and that I will cherish forever.   I have attached some pictures for your viewing pleasure.  If you want to hear more about the processional do-over, just ask...it's way too much to blog about....


Isn't she beautiful!



Matrons of Honor and Sisters...



Me and my boy Anthony





My brothers Tom and Todd, Dad, Nikki, Mom, Ally and me....what a family....



Mel's Turkey Taco Salad Recipe

This one is for my Times Union BCC Peeps:

Ingredients:
99% fat free ground turkey
taco kit or make your own seasoning
tomatoes
romaine lettuce (shredded)
black olives
green chilies
low-fat shredded cheddar cheese
any other veggies you want!
chobani PLAIN fat free Greek yogurt
salsa

brown the meat and add the taco seasoning as the package tells you.  If you have high blood pressure, I would recommend seasoning it yourself to bring down the sodium content. 

fill a bowl with shredded lettuce, chopped tomatoes, sprinkle with green chilies, ONE serving of shredded cheddar and a few chopped black olives

add ONE serving of your piping hot turkey meat (on top of the cheese so it will get gooey and melt)

for the dressing:  mix a tablespoon of the Greek yogurt with some salsa and you have a super healthy, low fat dressing.

add your dressing and enjoy!

This is very low in fat and cals (only about 300 cals).  High in protein too and you get about 2-3 servings of veggies.  Woot Woot!  If you want a taco, put the ingredients in a Josephs brand whole wheat tortilla or La Tortilla Factory brand. 

Enjoy!

http://www.makeitfittraining.com/

What's the Deal With Coffee?

This week I have been having a personal struggle with my coffee maker.  I have a single cup coffee maker and the motor died on Mother's Day.  I was looking forward to a cup of coffee in bed on Mother's Day and my coffee maker was dead.  So, every morning this week, Matt has been running over to Cumberland Farms after boot camp to pick me up a cup of coffee.  I can NOT physically get out of bed unless I have a cup of coffee.  So, today, I had a 30% off coupon to Kohl's and went over to buy a brand new, Mac Daddy Cuisinart single cup coffee maker.  It was the last one!  I scooped it up, went home and took it out of the box to begin setting it up.  I was only about 30 minutes away from a hot cup of coffee.  As I was unpacking it, I noticed an unpleasant scent of old coffee and saw grounds and water stains all over the coffee maker.  Someone apparently did not like their Cuisinart and brought it back.  I almost cried at this point.  I just wanted a cup of coffee!  I couldn't justify spending $150 on a coffee maker only to find it crusty with old grounds and used.  Plus, if it was used, there was probably something wrong with it.  I then thought I would give my Keurig one last shot.  I was desperate.  So, I called customer service (which was fabulous) to try to troubleshoot.  I filled the reservoir up with water and suddenly the motor started working and it was back in action!  Woot woot!  All this time, the reservoir was not sitting right.  What is wrong with me?   So, I sit here, blogging and drinking the best cup of coffee I have had in a LONG TIME!  So, what is the point of my story?  Clients ask me all of the time if coffee is okay to drink while trying to become healthy and fit.  The answer is YES (if in moderation!).  I am a huge believer in moderation.  I drink 2 cups of regular coffee per day and one decaf.  I also drink about 60-80 oz of water per day.  A few cups of coffee coupled with your water intake is just fine!  Drinking coffee before your workout may also help you perform better and burn more fat and cals!  So, enjoy that hot cup of coffee!!!!

www.makeitfittraining.com

ONE FOOT IN FRONT OF THE OTHER!

My foot has been acting up over the past few months from running and today, after a month off from running, I finally felt ZERO pain.  I looked out the window and I knew immediately what my workout would be.  I got dressed immediately after getting out of bed and went downstairs to get the kids fed, lunches made and off to school they went.  About three seconds after the bus came, I put my ipod on, tied my sneakers and I was off. For me, it's crucial to workout before the day gets in the way.  I work from home and my day becomes very busy, very quickly. So, I need to leave the house for my workout as soon as the kids leave. I ran 5 miles and it felt great!  The sun was shining in my face, the air crisp and cool....how exhilarating!  I came home and immediately did 100 push-ups before jumping in the shower.  I have to keep my arms toned...strapless bridesmaid dress in less than two weeks.  It's crunch time...My message today is that if you have been contemplating an exercise program, today is the day...you do not need a gym membership, you do not need any money....put your walking/running sneakers on and get off your tush.  Seriously....there truly is no excuse.  You do not have to run...just walk!  I challenge you to get out this week 5 times for 30 minutes each time.  Whether you are running or walking, it doesn't matter.  Just get out there.  The week is supposed to be beautiful so now is your chance.  And if it rains?  Unless you are made of sugar or are the Wicket Witch of the West, get out there!  You CAN do this!!!!!!! 

www.makeitfittraining.com

Another Dinner Idea

I made a great dinner last night.  I love this time of year when I can GRILL!  Because I didn't have much time, I bought chicken breast from the butcher that was already marinated in Teriyaki sauce (just a little bit...low cal, low fat).  I grilled up the chicken breasts for 20 minutes, flipping them every five minutes.  I served with Quinoa and steamed broccoli.  I know this sounds boring, but it really wasn't.  Quinoa is a delicious whole grain with 6 grams of protein per serving and 3 grams of fiber.  So good!  I have included a photo of my plate.  Notice  that half the plate was filled with veggies and the other half was split between my meat and starch.  PORTION CONTROL!  Total amount of cals on my plate are approximately 330 cals.  I try to keep my cals lower at dinner and higher throughout the earlier hours of the day so I have the day to burn off my larger meals.  Happy cooking!

www.makeitfittraining.com

TAKE THE BULL BY IT'S HORNS!

So, here is something about me that some of you know and some of you don't.  I have no time in my life for people who have "poor me" syndrome, play the "violin", or walk around with a storm cloud over them complaining constantly.  It's not a quality that I am proud of.  Who am I to judge what a true "problem" is?  A molehill to me, may be a true mountain to someone else.  I am working on this.  Really, I am trying to dig deep to find it in my to be more empathetic and open-minded.  Maybe it's because over the years, I have heard so many excuses from people on why they don't have time to exercise and I've become calloused to excuses and negative attitudes.  People will look me square in the eye and tell me that they do not HAVE TIME to fit exercise in with everything else they have going on.  Well, neither do I.  Who has time to exercise?  None of us HAVE the time.  However, those that are healthy and fit, have made a conscious decision to make their health a priority.  I work about 60 hours per week.  I love every minute of my work.  But nonetheless, I am trying to balance work, family and exercise into my life just like everyone else.  I have LEARNED how to schedule exercise in.  Every day, from 8-10 a.m. my calendar is literally blocked out with the word "workout" written in.  I do not schedule dr. appts, presentations, meetings with clients or conferences with teachers during this time.  This is MY time to focus on ME.  It works like a charm!  M-F, I exercise for about 90 minutes per day and I take the weekends off.  Once I got into this routine, it became very easy to sustain and maintain it.  So, where am I going with this?  I challenge you to take out your calendar right now and block out time for exercise every day.  Thirty minutes to start! Here comes the hard part....then do not let ANYTHING get in the way.  My advice....exercise early in the morning before the day can get in the way.  Do you want some guidance?  I still have some openings in my Boot Camp Challenge session that begins tomorrow morning at 5 am.  You can do it....let me know how you make out....

www.makeitfittraining.com

Do You Lose "Workout Steam" on Fridays?

I do...Actually, I NEVER workout on Saturdays and I rarely work out on Sundays.  I'm GREAT M-Th.  Then by Friday morning, I begin talking myself out of going to the gym.  However, I stop myself quickly because I have been victim to that voice in my head trying to convince me to stay home to catch up on work instead. Can't you picture it?...Jane Fonda with her leg warmers on my right shoulder telling me to work out.  Then there is Richard Simmons with a pitchfork on my left shoulder, telling me that I can just sweat to the oldies tomorrow.  This morning was one of those mornings!  I had a long, tiring week, just like the rest of you.  So I peeled myself out of bed and got dressed immediately.  If I went downstairs in my PJ's first, Richard Simmons would have won.  Before I even went downstairs I put my contacts in, brushed my teeth, and put on my workout clothes.  That was a step in the right direction!  As soon as the kids were on the bus, I was GONE!  I was still tired and needed a bit of motivation once I got to the Y. So as soon as I arrived, I hopped on the elliptical.  It was 8a.m and do YOU know what is on A&E at 8:00 a.m.?  Reruns of THE SOPRANOS! Dang, I love that show!  So, while EVERYONE else at the Y was watching the boring kiss between William and Kate over and over and over again,  I burned over 400 cals in 30 minutes of Mafia Massacre.  During the commercials, I kicked it up an extra notch for some interval training.  By the time my 30 minutes were up, I had plenty of energy so I hit the track for some lunges.  I put on my Bethany Beach playlist (to remind me that i need to be in a bikini in 3 months) and I ended up doing 25 minutes of walking lunges around the track.  It felt great! I also kept thinking about my sister's wedding coming up in 3 weeks from today!  I can't wait.  Did you see my shoes yet?  Here is a picture, just in case you haven't seen them.  Anyone want to teach me how to walk in them?

www.makeitfittraining.com

Touchy Subject...When Can Exercise Become Obsessive

I'm embarking on dangerous waters here...some readers may disagree with what I'm about to say.  However, my views on this subject are my true beliefs.  They come from personal and professional experience.  I am speaking from my heart and my brain here, so you can't be mad at me for that right?  Remember, we need to agree to disagree.  So, when IS exercise too much?  When does it become obsessive?  When does it become a problem?  When does it lie on the fine line of exercise bulimia?  Here it goes...again, I'm speaking from my personal experience and from what I have witnessed through years of being a Personal Trainer.  First off, exercise should be fun.  It should not be dreadful.  Are we always going to have a HUGE smile on our face at 5 a.m. when we drag ourselves out of bed to workout?  Heck no...However, when we are finished, we should feel energetic, happy, and accomplished. Healthy competition with ourselves and each other is good for us.  However, there is a fine line.  Take my "interest" (or obsession) with 5k races.  Though I never have thought of myself as a "true runner", I enjoyed running as part of my cross training and as part of my fitness routine.  Then something "snapped" about 7 years ago.  I used to run 5k races often. For some reason though, right after my second son was born, I found this dire need to "win" the 5k races.  It was some kind of a battle within myself.  I'm still uncertain why, but I became truly obsessed.  If I missed a day of running at the gym, I would be so angry and disappointed in myself.  I started signing up for every 5k race I could find.  Finally after all of my hard work, I placed first in my age group!  I ran it in just over 24 minutes (i don't even remember the time) and I won a trophy!  However, whatever void I thought "winning" would fill, it didn't.  Therefore, I thought I need to work harder and to improve my time.  So, there I was.  On the vicious cycle of obsession and unhealthy competition within myself.  NO ONE cared whether I won or got a stupid trophy.  Why did it matter so much?  I still cannot answer that.  All I know is that I started to HATE running.  I began to run everyday, faster and faster, to the point where I wanted to puke or cry. My best race, I ran in 23'10 and came in second place overall.  Again, it didn't matter.  It didn't fill the void.  My hip started to hurt and my back started to hurt.  I felt terrible, physically, but kept at it.  Finally, after about a year of this, I realized enough was enough.  I wanted to enjoy running again and I wanted to recover from my hip injury and my back pain.  I was simply exhausted.  I talked to my husband about my problem and, like always, he totally made me see the light and helped me through it.  I decided to set a new goal.  I told myself that I would NEVER do that to myself again and I haven't.  I started "jogging" for distance rather than time.  I slowed down and signed up for a few 10ks, 15ks and eventually a half marathon.  In 6 years, I haven't looked at my time when crossing the finish line.  People always ask at the end of my races "how did you do?".  What they are really asking is "what was your time, Miss Fitness Trainer...?"  I tell them "I did great!  I finished!".  I am proud to say that many of my clients have become runners and enter races with me often.  I am also proud to say that most of them run right past me during the race!  I always cheer them on and encourage them.  However, I also preach to them often about healthy competition, versus obsession and that they need to be careful.  My advice to anyone reading this....if you beat yourself up when you miss a workout, run/workout through pain of any kind and feel like all you do is think and talk about exercise, then take a step back to see if this could be a problem.  We want to exercise to be healthy!  Balance is what it's all about.  I workout 5 days per week.  I cross train....i lift weights, run, elliptical, cycle, spin...I just put my 5k a day to rest because my ankle and back have been bothering me from pounding the treadmill.  I have made a pact with myself to give up running for one month to heal.  I am FINE with that.  It's nice to be doing some different forms of cardio.  This is an important message....I hope you got something out of it....

xxxooo

http://www.maketifittraining.com/