It's time for the CHOCOLATE Shakeology HOLIDAY recipes - how can I not post these?
Gingerbread Man
½ tsp. cinnamon
½ tsp. ginger
1 tsp. vanilla extract
1 cup skim milk
Minty Mocha Chiller
½ tsp. peppermint extract
½ cup almond milk
½ cup cold coffee
Apple Pie
½ cup diced apples
¼ tsp. cinnamon
½ cup water
½ cup apple juice
Candy Cane Surprise
¼ tsp. peppermint extract
1 cup water
Cinnamon Roll
1 tsp. cinnamon
1 tsp. vanilla extract
1 cup skim milk
Chocolate Pecan Pie
8 pecans
½ tsp. butterscotch extract
1 cup skim milk
Here’s how to make it: For each of these delicious recipes, add 1 serving of Chocolate Shakeology and ice to taste (add more ice for a thicker shake) to the ingredients listed. Mix in blender until creamy.
You’ve got the choices: Fresh or frozen fruit. Regular, skim, almond, or rice milk (the more milk you add, the creamier). And almond butter instead of peanut butter—use whichever you like better. Enjoy!
Saturday, December 18, 2010
Sunday, December 5, 2010
Be nice to your knees...
Did you know, research says that for every pound of weight you lose, you release the equivalent of 4 pounds of pressure from each knee? So, when you lose 2 pounds in a week and you're mad at yourself because you think it should be more...don't be! You're knees are quite happy with you - that's 8 pounds of pressure off of them! (I'm good at math, aren't I? ;) )
Remember, when you're on your weight loss journey --- every victory counts! Stay positive and persistant, you can do it!
Remember, when you're on your weight loss journey --- every victory counts! Stay positive and persistant, you can do it!
Monday, November 29, 2010
ZOMBIE jeans!
Zombie Jeans???
YES, I have zombie jeans!! I’M PSYCHED ABOUT HAVING ZOMBIE JEANS!! It’s taken a while, but persistence pays off. What are zombie jeans you ask? You know how you have those jeans that you can no longer fit into anymore…but you keep them with the hopes that you will resurrect them from the dead? Well, I had FIVE pair of ‘dead’ jeans which are now ‘undead’ = ZOMBIE JEANS! Now you understand why I am so excited about having them. (You probably thought I was excited about having old, ugly, torn up jeans, didn’t you? – I’m not quite that literal.)
If you’re wondering how I did it, well, here it is: Shakeology*, one time per day, EVERYDAY, and a TurboFire/Chalean Extreme** hybrid workout. I’m not doing the hybrid listed on the official website, more of my own thing. Here's how it went down...
I started out doing the TurboFire program. I completed the full 12 weeks! I felt so accomplished! It REALLY got me going, but unfortunately my body is slow to respond to things (I blame my hypothyroidism, it makes me feel better to blame something ;) ). I knew I was doing it right though. My cardiovascular endurance was off the charts! Also note I have asthma, so this is really saying something.
Beginning in week 13, I started Chalean Extreme. I’m still in “Burn Circuit” currently, which is phase 1 of 3, and I plan to do this program for the full 12 weeks like I did with TurboFire. However, to kick it up a notch, I am adding some of the HIIT workouts from TurboFire to my program.
HIIT = High Intensity Interval Training, in case you were wondering. This is the super-high intensity, training like an athlete, type of workout. This is serious stuff…but it is fun to do! It has taken me about 15 weeks, but it is paying off and now, I have zombie jeans!! Where I was teetering on needing to go up a size (UGH), those jeans are almost too big. My old ones fit perfectly again. Feels good to be back on my game!
*visit my nutrition page for more information on Shakeology
**visit my fitness programs page for more information on both TurboFire and Chalean Extreme
YES, I have zombie jeans!! I’M PSYCHED ABOUT HAVING ZOMBIE JEANS!! It’s taken a while, but persistence pays off. What are zombie jeans you ask? You know how you have those jeans that you can no longer fit into anymore…but you keep them with the hopes that you will resurrect them from the dead? Well, I had FIVE pair of ‘dead’ jeans which are now ‘undead’ = ZOMBIE JEANS! Now you understand why I am so excited about having them. (You probably thought I was excited about having old, ugly, torn up jeans, didn’t you? – I’m not quite that literal.)
If you’re wondering how I did it, well, here it is: Shakeology*, one time per day, EVERYDAY, and a TurboFire/Chalean Extreme** hybrid workout. I’m not doing the hybrid listed on the official website, more of my own thing. Here's how it went down...
I started out doing the TurboFire program. I completed the full 12 weeks! I felt so accomplished! It REALLY got me going, but unfortunately my body is slow to respond to things (I blame my hypothyroidism, it makes me feel better to blame something ;) ). I knew I was doing it right though. My cardiovascular endurance was off the charts! Also note I have asthma, so this is really saying something.
Beginning in week 13, I started Chalean Extreme. I’m still in “Burn Circuit” currently, which is phase 1 of 3, and I plan to do this program for the full 12 weeks like I did with TurboFire. However, to kick it up a notch, I am adding some of the HIIT workouts from TurboFire to my program.
HIIT = High Intensity Interval Training, in case you were wondering. This is the super-high intensity, training like an athlete, type of workout. This is serious stuff…but it is fun to do! It has taken me about 15 weeks, but it is paying off and now, I have zombie jeans!! Where I was teetering on needing to go up a size (UGH), those jeans are almost too big. My old ones fit perfectly again. Feels good to be back on my game!
*visit my nutrition page for more information on Shakeology
**visit my fitness programs page for more information on both TurboFire and Chalean Extreme
Wednesday, November 17, 2010
SUPERYUM! More Shakeology recipes...
We're talking CHOCOLATE Shakeology today! Here we go:
Choconana
1 banana
1 cup water
Choco Cherry-Licious
1/2 cup black cherries (pitted)
1 cup vanilla almond milk
PB and J
1 Tbsp. natural peanut butter
1/2 cup strawberries
1 cup water
Almond Mocha Chiller
1 tsp. almond extract
1 cup cold coffee
Chocolate Minty
1 tsp. mint extract
1 cup water
Here’s how to make it:
For each of these delicious recipes, add 1 serving of Chocolate Shakeology and ice to taste (add more ice for a thicker shake) to the ingredients listed. Mix in blender until creamy.
You’ve got the choices:Fresh or frozen fruit. Regular, skim, almond, or rice milk (the more milk you add, the creamier). Enjoy!
Choconana
1 banana
1 cup water
Choco Cherry-Licious
1/2 cup black cherries (pitted)
1 cup vanilla almond milk
PB and J
1 Tbsp. natural peanut butter
1/2 cup strawberries
1 cup water
Almond Mocha Chiller
1 tsp. almond extract
1 cup cold coffee
Chocolate Minty
1 tsp. mint extract
1 cup water
Here’s how to make it:
For each of these delicious recipes, add 1 serving of Chocolate Shakeology and ice to taste (add more ice for a thicker shake) to the ingredients listed. Mix in blender until creamy.
You’ve got the choices:Fresh or frozen fruit. Regular, skim, almond, or rice milk (the more milk you add, the creamier). Enjoy!
Monday, November 15, 2010
Get your D!
I'm not one to go out of the house without sunscreen on, and I'm indoors quite a bit, so, when I went to my Endocrinologist about 4 months ago, he decided that he wanted to check my Vitamin D levels. The results came back and I am in the "deficient" range with regard to this vitamin (shocker!). He told me to take 2000 IU per day. So, I am.
I have to admit that I didn't expect to really "feel" different but I can't believe how much better I am sleeping! It's unreal!! In addition to better sleep, studies are showing that the right amount of Vitamin D can help with: weight loss, joint pain, sleep, depression, Parkinson's, heart disease, colon cancer, breast cancer, and osteoporosis. I have a feeling there are more that I could list, but there are GREAT stats reported in these specific areas in the video found at the link at the bottom of this post.
Now, next time you see your doctor, have your Vitamin D levels checked and discuss proper dosage for you. You may end up doing yourself a HUGE FAVOR!
http://www.fox2now.com/videobeta/db5f1c05-55f6-424b-9fc0-d012f680a4fc/News/STLMoms-Vitamin-D%22%3Ehttp://www.fox2now.com/videobeta/db5f1c05-55f6-424b-9fc0-d012f680a4fc/News/STLMoms-Vitamin-D
I have to admit that I didn't expect to really "feel" different but I can't believe how much better I am sleeping! It's unreal!! In addition to better sleep, studies are showing that the right amount of Vitamin D can help with: weight loss, joint pain, sleep, depression, Parkinson's, heart disease, colon cancer, breast cancer, and osteoporosis. I have a feeling there are more that I could list, but there are GREAT stats reported in these specific areas in the video found at the link at the bottom of this post.
Now, next time you see your doctor, have your Vitamin D levels checked and discuss proper dosage for you. You may end up doing yourself a HUGE FAVOR!
http://www.fox2now.com/videobeta/db5f1c05-55f6-424b-9fc0-d012f680a4fc/News/STLMoms-Vitamin-D%22%3Ehttp://www.fox2now.com/videobeta/db5f1c05-55f6-424b-9fc0-d012f680a4fc/News/STLMoms-Vitamin-D
Saturday, November 13, 2010
Hypothyroidism - what to look for and what to expect
Hypothyroidism is a condition/disease where your body is lacking the sufficient amount of thyroid hormone. The problem with this condition is that the thyroid is in charge of your metabolism. When you lack thyroid hormone, your metabolism slows. You can see how this plays into weight loss...right? When someone is hypothyroid, it is EXTREMELY difficult to lose weight. Where one person can lose 2 pounds in a week, you may only lose .5 of a pound.
This actually happened to me just last week, I was thrilled with losing 7 pounds over the last 2 months drinking Shakeology and increasing my workouts. Then my friend tells me 'oh, I've been doing the same thing, I'm down 15 pounds'. UGH! This is where your 'will' to lose weight has to be the strongest ever. You CAN do it, you have to work REALLY hard at it, and it's WORTH IT!
Maybe you're unsure of whether you are hypothyroid. Some of the signs of hypothyroidism are:
Fatigue
Weakness
Weight gain or increased difficulty losing weight
Coarse, dry hair
Dry, rough pale skin
Hair loss
Cold intolerance (you can't tolerate cold temperatures like those around you)
Muscle cramps and frequent muscle aches
Irritability
Memory loss
Abnormal menstrual cycles
Decreased libido
Constipation
Depression
You may have just a few of these symptoms or you may have many of them, each person is different. For me, I had many of the symptoms, but I kept coming up with other excuses for them. Then, once I started losing my hair, I high-tailed it to a Doctor! Lo and behold, I found out that I have a version of hypothyroidism called Hashimoto's Disease (a disease where the body attacks the thyroid, because it thinks it is something bad).
If you think you may be hypothyroid, you must visit your DOCTOR asap. You can see your regular doctor, but it's even better to visit an Endocrinologist. He/She will do the proper blood tests so you will know, once and for all, whether it's your thyroid that's wreaking havoc on your life. Good luck!
This actually happened to me just last week, I was thrilled with losing 7 pounds over the last 2 months drinking Shakeology and increasing my workouts. Then my friend tells me 'oh, I've been doing the same thing, I'm down 15 pounds'. UGH! This is where your 'will' to lose weight has to be the strongest ever. You CAN do it, you have to work REALLY hard at it, and it's WORTH IT!
Maybe you're unsure of whether you are hypothyroid. Some of the signs of hypothyroidism are:
Fatigue
Weakness
Weight gain or increased difficulty losing weight
Coarse, dry hair
Dry, rough pale skin
Hair loss
Cold intolerance (you can't tolerate cold temperatures like those around you)
Muscle cramps and frequent muscle aches
Irritability
Memory loss
Abnormal menstrual cycles
Decreased libido
Constipation
Depression
You may have just a few of these symptoms or you may have many of them, each person is different. For me, I had many of the symptoms, but I kept coming up with other excuses for them. Then, once I started losing my hair, I high-tailed it to a Doctor! Lo and behold, I found out that I have a version of hypothyroidism called Hashimoto's Disease (a disease where the body attacks the thyroid, because it thinks it is something bad).
If you think you may be hypothyroid, you must visit your DOCTOR asap. You can see your regular doctor, but it's even better to visit an Endocrinologist. He/She will do the proper blood tests so you will know, once and for all, whether it's your thyroid that's wreaking havoc on your life. Good luck!
Wednesday, November 3, 2010
SUPERYUM! Shakeology recipes...
For those of you who are looking for recipes for their Greenberry Shakeology - here ya go - yummy!!!
Orange Sunrise
½ cup orange juice
½ cup water
Very Berry Squeeze
½ cup strawberries
½ cup raspberries
½ cup orange juice
½ cup water
Almond Honey-Licious
1 cup almond milk
1 tsp. honey
Pineapple Sunset
½ cup strawberries
½ cup pineapple juice
½ cup plain nonfat yogurt
½ cup water
Here’s how to make it: For each of these delicious recipes, add 1 serving of Greenberry Shakeology and ice to taste (add more ice for a thicker shake) to the ingredients listed. Mix in blender until creamy.
You’ve got the choices: Fresh or frozen fruit. Regular, skim, almond, or rice milk (the more milk you add, the creamier). Enjoy!
Orange Sunrise
½ cup orange juice
½ cup water
Very Berry Squeeze
½ cup strawberries
½ cup raspberries
½ cup orange juice
½ cup water
Almond Honey-Licious
1 cup almond milk
1 tsp. honey
Pineapple Sunset
½ cup strawberries
½ cup pineapple juice
½ cup plain nonfat yogurt
½ cup water
Here’s how to make it: For each of these delicious recipes, add 1 serving of Greenberry Shakeology and ice to taste (add more ice for a thicker shake) to the ingredients listed. Mix in blender until creamy.
You’ve got the choices: Fresh or frozen fruit. Regular, skim, almond, or rice milk (the more milk you add, the creamier). Enjoy!
Saturday, October 30, 2010
Let's get some shoes!!
Every time I hear of someone working out in bare feet it makes me cringe (other than yoga/pilates, of course). In my opinion, the right shoes are so incredibly important to how well the workout goes. For me (I have rather weak ankles) so I make sure to wear a shoe with some lateral stability, especially when I am doing Turbo Kick, Turbo Jam, or Turbo Fire. There is so much side-to-side motion in those classes, that it's crucial to have this type of support. I have 'rolled out' on my ankle, more than once, and it is NO FUN! Actually one time, I rolled out so badly that I sprained my ankle and couldn't do ANY cardio for 4 weeks! Yeah, that didn't make me happy, AT ALL.
I also have really flat feet, so picking shoes that do not have super-high arches are a must for me. Otherwise, about 30 minutes into the workout, I'm ready to stop altogether because the arches of my feet hurt so badly. I'm not looking for an easy-out here, it's just my sad little truth.
My shoe of choice is a Nike trail running shoe. This shoe provides lots of stability, as it should, since it is made for running on crazy terrain. It's a little bit of a heavier shoe, but I just tell myself that it is making me stronger since they weigh more. :) That said, many people can get away with regular crosstrainers when doing these classes or other typical gym workouts.
As far as shoe replacement goes, I believe that the general consensus is: crosstrainers and aerobics shoes should be replaced every 100 hours, running shoes every 400-500 miles, and walking shoes every 500 miles. However, if you feel that your shoes aren't providing you with the support you want/need...get new ones! Besides, who doesn't love shopping!!!?
Maybe you don't have the same issues as me - maybe you have different issues. Regardless, do yourselves a favor and go to a store, try on lots of different pairs of shoes, and pick what really works for YOU. You will be so happy that you did!
I also have really flat feet, so picking shoes that do not have super-high arches are a must for me. Otherwise, about 30 minutes into the workout, I'm ready to stop altogether because the arches of my feet hurt so badly. I'm not looking for an easy-out here, it's just my sad little truth.
My shoe of choice is a Nike trail running shoe. This shoe provides lots of stability, as it should, since it is made for running on crazy terrain. It's a little bit of a heavier shoe, but I just tell myself that it is making me stronger since they weigh more. :) That said, many people can get away with regular crosstrainers when doing these classes or other typical gym workouts.
As far as shoe replacement goes, I believe that the general consensus is: crosstrainers and aerobics shoes should be replaced every 100 hours, running shoes every 400-500 miles, and walking shoes every 500 miles. However, if you feel that your shoes aren't providing you with the support you want/need...get new ones! Besides, who doesn't love shopping!!!?
Maybe you don't have the same issues as me - maybe you have different issues. Regardless, do yourselves a favor and go to a store, try on lots of different pairs of shoes, and pick what really works for YOU. You will be so happy that you did!
Thursday, October 28, 2010
Underactive Thyroid and Food
Being hypothyroid for the past ~8 years, I have done quite a bit of my own research on what foods I should and shouldn't eat. More foods than you realize may affect how thyroid medication is absorbed, so it is important to know the potential effects of different foods BEFORE you eat them. I am including a link to this article because these are the foods that most individuals agree on. There are others out there, that I will bring up another day, that are more controversial (soy, for instance).
http://www.livestrong.com/article/255372-healthy-foods-for-an-underactive-thyroid/
It is important to remember to take your medication everyday (synthroid for me). I take mine first thing in the morning with a giant glass of water on an empty stomach. Per the directions: I wait one hour before eating anything (which makes for a hungry workout!!) and avoid vitamins, minerals, and supplements for at least four hours. This is why I drink my Shakeology for LUNCH not breakfast - better to be safe than sorry!
http://www.livestrong.com/article/255372-healthy-foods-for-an-underactive-thyroid/
It is important to remember to take your medication everyday (synthroid for me). I take mine first thing in the morning with a giant glass of water on an empty stomach. Per the directions: I wait one hour before eating anything (which makes for a hungry workout!!) and avoid vitamins, minerals, and supplements for at least four hours. This is why I drink my Shakeology for LUNCH not breakfast - better to be safe than sorry!
Wednesday, October 27, 2010
Tuesday, October 26, 2010
And I ran...
...no I didn't, but I love 80's music, so I couldn't resist!!
So, I am really not a runner, I can't even pretend to be one. Remember that episode of 'Friends' where Phoebe ran? Yeah, I could be her sister. That said, I have lots of friends who ARE runners and I have mad respect for them (many of them take my Yoga class :) ).
I get asked, pretty often, what is an at-home fitness program that could work for them on their off-season from running. Well, I have an article to answer that very question! The answer is P90X...the article is here...http://running.competitor.com/2010/10/ask-the-experts/ask-the-experts-is-p90x-good-for-runners_15874. I am sure there are other programs that could be used as well, but I thought this article documents the experience perfectly. Enjoy!
So, I am really not a runner, I can't even pretend to be one. Remember that episode of 'Friends' where Phoebe ran? Yeah, I could be her sister. That said, I have lots of friends who ARE runners and I have mad respect for them (many of them take my Yoga class :) ).
I get asked, pretty often, what is an at-home fitness program that could work for them on their off-season from running. Well, I have an article to answer that very question! The answer is P90X...the article is here...http://running.competitor.com/2010/10/ask-the-experts/ask-the-experts-is-p90x-good-for-runners_15874. I am sure there are other programs that could be used as well, but I thought this article documents the experience perfectly. Enjoy!
Sunday, October 17, 2010
...burn it up!!!
I personally LOVE Turbo Fire!! I started out with Turbo Jam and then moved to Turbo Fire. Since I teach Turbo Kick at the gym, it is great to see what people can do -at home- for themselves!! If you want SUPER high intensity cardio drills, you gotta go with Turbo Fire...they are NOT playin' around! I'm currently doing the 'Advanced' portion of the program and it's for real! I actually look forward to my workouts and seeing how hard I can PUSH!
Saturday, October 16, 2010
How it all started...
So, after teaching Turbo Kick for a while at the gym, I saw a commercial for Turbo Jam. I had to know more, so I ordered it. I finally had something to do at home without my having to "think" the whole time. I know, you're thinking, you teach this stuff, why not just do what you do in class, at home?. Well, sometimes it's much more fun and motivating to have someone else telling you what to do (you know how that is) - I LOVED it!
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