Office Workouts – NO EXCUSES!

Office WorkoutsLike I said in my previous post, I have been super busy the last few weeks. Time was probably my number one excuse not to work out in the past. When you work in an office like I do, you’re sitting at a computer for the majority of the day. Recent studies have shown that desk-bound workers who spend long periods of time sitting down are more likely to die of heart problems, even if they exercise regularly. I found that to be very disturbing and I just knew I had to do something. I make it a priority to get up from my desk every hour or so. This was a challenge for me at first but then it hit me….I work in a LARGE shopping mall that is approximately 2 miles around. If I have the time I will make one complete lap around the mall but if I don’t have the time there are 10 exercises that I will do to get a small workout in.

 

  1. Take the stairs whenever possible. I try to take the stairs at least once a day.
  2. If your waiting on documents to print…..do some squats or calf raises!
  3. Leg Raises can be done under your desk! Alternate legs or do both at the same time….just make sure you are keeping your tummy tight!
  4. Wall Leans! Lean against the wall supporting your body with your forearms only. Then lean into the wall until the upper arm almost touches it and push back keeping your tummy tight and your back straight!
  5. Should shrugs! Do them while you are on that conference call or waiting for that meeting!
  6. Desk Chair swivel! Sit in your swivel chair with your feet hovering over the floor. Using your index finger and your thumb only grab your desk. Use your core to swivel your chair from side to side.
  7. Take really deep breaths and tighten your abs bringing them in towards your spine as you exhale. Stay squeezed for 5 to 10 seconds.
  8. Get up and do a wall sit!!
  9. Lunges
  10. Arm Circles and pulses

I do about 15 reps of these on my busy days when I know I don’t have alot of time to devote to a good workout. I don’t give myself any excuses not to get in a workout even if it’s just 15 mintues….I get up and move! Here are a few more office fitness tips you can follow as well:

Office Place Fitness Tips

 Happy workout everyone!

Its only a number!

for weight loss do not use a scaleHow many of you weigh yourself on a regular basis? I also was guilty of this….I use to let that number run my life. There were days where I would see the scale go down several pounds and I would ride that high all week and work super hard….then the dreaded weigh in day came and the scale would go up. I would then get super bummed, back slide and ruin all the hard work that I had already done. A very wise woman told me, “Never believe that number on the scale…all that matters is how you feel inside”. I took that statement to heart and learned that the scale is my ultimate enemy and I had to defeat my enemy at all costs!

I have made myself a promise, I would never let the number on the scale run my life. Instead, I would take measurements weekly and use that to track my progress. Check out these 5 “Non-Scale” ways to measure your weight loss:

5-non-scale-weight-loss-measurements

If I said I never weighed myself I would be lying. I weigh myself every 30 to 60 days just to see how far I have come. Not taking my weight on a regular basis is among the hardest things I have every faced in my journey. Walking into the bathroom and seeing the scale on the floor…..its like its mocking me. Like it knows that I had that extra scoop of mashed potato’s with dinner or that I had ice cream after dinner instead of an apple! It’s enough to drive anyone crazy! I have even asked my husband to hide the scale so that I can’t find it or place it somewhere high where I can’t reach it (the benefits of having a very tall husband)!!

If I can give you any advice to help you on your own journey…..don’t let the scale mock you or get the best of you. Your weight is only a number. If you feel good with where you are at that moment….that number doesn’t matter. You are working hard to reach your goals and with strong will and determination you will get there. The number on the scale can’t tell you what a great person that you really are, how much your family and friends love you or that you have the power to choose happiness. Believe in yourself, trust yourself and you will exceed your goals!

XOXO everyone!

Real Food….Just Quick and Easy!

Food Ingredients

My schedule has gotten way out of control lately. It seems like I haven’t slowed down in the last two weeks. I will admit….we have eaten dinner out several times over the past few weeks which I am not proud of. How do I really know what is in that food that I am eating or what they put in the sauce that is smothering my food. I tried to keep it simple and somewhat healthy with lean protein or steamed veggies or just a simple salad.

Before I made the switch to my clean eating habits, at times like this the hubby and I would survive off of microwavable dinners or fast food. Have you ever looked at the Nutritional Facts on microwavable dinners? YUCK!!! I couldn’t believe that I would subject not only myself but my husband to all of those unnatural, artificial and chemically preserved ingredients in that food. Not to mention all the sodium and carbohydrates…no wonder you feel sluggish and gross after eating that crap!

After that reality check, I knew that I had to find meals that I could prepare that was quick, healthy and delicious. The search was on!!! I finally found a few go to recipes that I am going to share with you because we all have those times where we are either way to busy, the kids are craving attention or we are just so tired that dinner is the last thing you want to worry about. Check these out and tell me what you think!

Breakfast:

Tex-Mex Melt – Whole Wheat Toast with re-fried beans, salsa and cheese.

Make your toast, top with toppings, place in the microwave and heat until cheese is melted.

Lunch or Dinner:

Chicken Fajita’s – (YES Chicken Fajita’s in the microwave)

Slice up a green bell pepper, red bell pepper and onion. Place peppers into a 2.5 quart microwavable dish. Sprinkle with a southwest seasoning or a fajita seasoning of your choice. Take either a package of raw chicken tenders or slice up a chicken breast as thin as possible. Place chicken on top of peppers and onions and sprinkle with the seasoning. Cover dish and place in the microwave for 10 minutes or until chicken is cooked through.

Dessert:

Chocolate Cake in a Mug

  • 2 Egg Whites
  • 1/4 C. Canned Pumpkin or Unsweetened Applesauce
  • 2 T Healthy Flour (Almond, Whole Wheat, etc.)
  • 1/4 tsp. Baking Powder
  • 2-3 tsp. Sweetener (Stevia, Splenda, etc.)
  • 1 T. Cocoa powder
  • 1 tsp. water
  • 1 T. Dark Chocolate Chips (optional)

Mix all ingredients in a microwave safe mug or bowl. Use a fork and make sure you mix it very well (you don’t want chunks of egg or pumpkin in there.) Microwave for 2 to 2 1/2 minutes or until cake is done in the middle (check with toothpick). Loosen the cake from the mug using a knife and place on a plate. Top with fresh fruit, sugar-free whipped cream or whatever topping you want.

Just a “little” motivation

I came across this amazing story on Facebook. After I watched this video, I felt so motivated and inspired….I just knew I had to share her story with you. Please watch….I can guarantee you will be inspired! Have a great weekend everyone!

Bad Day Confessions

Never Give UpConfession time…..I was seriously lacking in motivation yesterday! We all have those days where we just feel like staying in bed and eating junk food all day. I will admit….yesterday was that day for me. Every muscle in my body ached from my workouts and I really just wanted to relax and gorge myself with some comfort food (aka chocolate, chips and cookies). I obviously knew that if I caved…all that hard work would have been for nothing…I struggled with the urge ALL DAY but I kept the cravings at bay…untill I got home from work and caved (sad face). After eating my delicious grilled chicken caesar salad, I ended it with shortbread cookies that were dipped in some chocolate and a soda (first soda in WEEKS). I’m not perfect and I don’t expect everyone else to be either. We all have good days and bad days but the important thing to remember that today is a new day….pick yourself up and KEEP GOING! For many years, I would give in and indulge in a guilty pleasure. Then I would allow it to snowball out of control and eventually I would just give up. Well….I’m not going to let that happen! Like I said in my previous post, I will allow myself those guilty pleasures once in a while but in moderation. Well….I had a set back but I’m not going to let it ruin my goals. I’m going to push through this, pick up self up and get back on track today! Cheers to a new day!

 

 

21 Day Fix – Day 2

21 Day Fix - Day 2Holy sore muscles batman!!! When I woke up this morning I felt like I was hit by a truck but the funny thing…..I LOVED IT!! All my achy sore muscles all over my entire body reminded me that I did something right! I felt sore in places that I never knew existed. Some people would have taken it easy today because of the soreness….not me buddy!! I still completed my 30 minute Upper Body Fix workout tonight (pat myself on back)! Last nights workout definitely made my arms tired and jello like…..tonights workout pushed that feeling up about 100 notches. Todays menu consisted of:

Breakfast: Protein shake with frozen strawberries and almond milk

Snack: Strawberries and blueberries

Lunch: Chicken Breast and Broccoli

Snack: Grapes

Dinner: Shepard’s Pie with ground turkey (hey its St. Patrick’s Day and my husband is Irish!)

Cheers everyone and Happy St. Patrick’s Day!

21 Day Fix – Day 1

Total Body Cardio - Day 1In my previous post I mentioned that I had taken the plunge and purchased the 21 Day Fix program from beacbody.com. Well….today was Day 1. Sticking to the portions of food was much easier than I thought it would be once I decided what I wanted to eat! The possibilities are endless as long as you eat all your containers and nothing more! We had one of our vendors stop into the office today with a small bag of treats for a few of us (me included). She had placed two small chocolates in the bag that kept mocking me and screamed “EAT ME” but I knew that I would cave if I kept them in my sight….so I got up took the chocolates and gave them to a co-worker! SELF CONTROL AT ITS FINEST!!

My menu from today consisted of:

Breakfast: Protein shake with strawberries, pineapples and almond milk

Morning Snack: Apple slices with all natural peanut butter

Lunch: Grilled Chicken salad with tomatoes and balsamic vinaigrette dressing

Afternoon Snack: Grapes

Dinner: Stuffed shells (Hubby’s request)

My workout was the Total Body Cardio which totally kicked my BUTT (in a good way of course)!!! From the photo you can tell that I definitely broke a sweat and burned 251 calories which is AWESOME! After my workout I totally collapsed on the floor…my arms and legs feel like they have been stretched out for miles and my abs feel like I have been laughing for days! I feel absolutely amazing!! Heres to looking forward to Day 2!!!

How do you handle stress?

Stressed and Dessert Stress….we have all experienced it. Some of us more than others and we all deal with our stress in different ways. If my stress is caused by an emotion or personal issue….I automatically turn to food and not the right type of food either. If it’s work stress…I tend to turn into a 2-year-old that loves to  mope, grown and stomp my feet in frustration.  So whats the best way to deal with stress? Well, I can’t really answer that questions because it’s all about personal preference…everyone is different. You could follow what most doctors will tell you…”Lower your stress by exercise and eating right.” Sure, by exercising you burn off the unwanted stress adrenalin and energy. (Doctors claim exercise releases something called ‘positive endorphins’ in your brain which relieves you from stress.) Sometimes this works for me when my stress level is extremely high but sometimes it’s just not enough! (I wish it was!) 

Stressed OutWhen exercise isn’t enough…..I will treat myself to something special. It may be a mani-pedi or it might be a long massage. Anything to keep me from eating! If I keep myself busy by doing something that makes me feel good about myself, then I wont eat my emotions. The last thing I need is to eat an entire carton of chocolate ice cream and entire package or Oreo cookies!

 The key is…..I remove myself from the situation that is causing me stress and allow myself and my brain to “shut off”.  It’s about giving yourself something back from time to time…always remember….YOU ARE WORTH IT! 

And just an after thought…..sex does a pretty good job too lol…..just saying!! (insert embarrassed look here!)

 

Portion Control

21 Day FixPortion Control….ugh…..my worst enemy! For as long as I can remember, I have always piled the food onto my plate and ate until I felt like I was going to explode. I figured that’s how I knew when I was full. Well obviously that was one of my issues that I knew I had to work on when I started my journey. Going back to my post named “Just Eat Right”….its so beneficial to eat 5 to 6 small meals instead of eating 2 or 3 large meals. It keeps you from binge eating or overeating and feeling disgusted with yourself. I have tried several different ways of controlling my portions…weighing all my food, comparing them to my fist, even buying smaller dinner plates but I have found I am still eating more than I should.

 After contemplating for several weeks, I finally took the plunge and purchased the 21 Day Fix from beachbody.com. I read some reviews on the program and got some great personal feedback from two amazing Beach Body coaches (Thanks Mandi Hetrick and Andrea Stephens!) and I figured it was worth a shot. Hey….all I had to lose was some weight right?! I am super excited to start this program (on Monday) and will definitely keep everyone posted on my struggles and triumphs throughout the program. I chose not to buy the shakeology for financial reasons but it could be on the list to buy on the next round! Here is to trying new things and doing what it takes to becoming a healthier me!

Everyone Loves Chocolate!

Choco MuffinsThe hardest thing I’ve had to control during this health journey is my very large annoying sweet tooth!! I’m sure that many of you know exactly what I’m talking about.  There have been several days where all I want to do is eat a slice of chocolate cake with chocolate icing the size of my head….but if I did that I would weigh 600 lbs in no time! Ohh and not to mention the irresistible Reese Easter Eggs that are on the counter next to the register at EVERY convenience store. When I started this journey my sweet tooth tended to get the better of me and I would cave and eat an entire candy bar (or two).

Now I do believe that if you restrict yourself from having something indulgent every once in a while you are setting yourself up for failure. So I started my search to find a chocolate recipe that would satisfy my chocolate craving but keep my calorie count low. I tried several different cookie and muffin recipes but none of them measured up until I found the weight watcher chocolate pumpkin muffin recipe. This muffin is perfect for a quick breakfast or a treat after dinner. YAY!!! Now I can have my cake and eat it too!!

All you will need is:

  • 15 oz can of pure pumpkin
  • box of devils food cake mix
  • 1/4 cup of water
  • 1/2 cup of mini semi-sweet chocolate chips (optional)

Pre-heat oven for 350 degrees.

Mix all the ingredients together until well blended.

Place the mixture into a lined large muffin pan and bake for 30 – 35 minutes.

(Serving Size = 1 muffin; Total calories = 130)

ENJOY EVERYONE!!