Creating a Workout Schedule

Mar23

 

schedule

 

1) Set a goal. Do you want to tone, lose weight, or both.

2)Look at your schedule weekly and plan your workouts based on your goal.

3) Incorporate at least 2 cardio sessions, 2 strength training, and one rest day. Your rest day should be set on a day that you know is a really busy day and it will be hard to fit in a workout.

4) Pick workouts that you enjoy so you can stick to your plan.

5) Add variety so you do not get bored. Also, try not to do the same workout back to back to create muscle confusion.

6) Know what works for you. Determine if it is better for you to do an AM or PM workout. If you miss 2 workouts then you need to make adjustments because it is not working ie. planing to go to the gym on a Friday night.

7) Hold yourself accountable for your workouts.

8) Have a back up plan. Schedules change all the time. So have alternate workouts that do not take up a lot of time but will help to get you to your goal.

9) Most important……..HAVE FUN!!!

 

Sorry for the lack of posts I have been so busy. I haven’t forgotten about my followers.

 

 

Maple Mashed Sweet Potatoes

Feb10

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This dish is so easy! I really didn’t think mashed sweet potatoes would be until I was looking at different ways to make sweet potatoes. Since, I eat sweet potatoes a lot I am always looking for ways to make them differently.  The method I used  to make this dish is from American Test Kitchen but the ingredients I switched to keep it on the healthy side. Feel free to add nutmeg, ginger, or vanilla.

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Mashed Maple Sweet Potatoes
Author: 
 

Ingredients
  • 2 pounds of sweet potatoes ( about 3-4 medium-sized)
  • 2 tablespoons of unsalted butter
  • ¼ skim milk
  • 1 teaspoon sugar
  • ½ salt
  • ¼ cinnamon
  • 2 tablespoon maple syrup

Instructions
  1. Combine butter, milk, salt, sugar, and sweet potatoes in large saucepan.
  2. Cook, covered, over low heat, stirring occasionally, until potatoes fall apart when poked with fork (About 30 minutes)
  3. Take the pot off the heat and mash sweet potatoes in saucepan with fork, potato masher, or mixer.
  4. Add cinnamon and maple syrup.

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Stuffed Shells

Feb10

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Stuffed shells are just like lasagna. The one difference is that it is a bit time-consuming filling the shells with the stuffing. With that being said, this is not your quick dinner that is on the table within minutes. However, once this dish is complete and you eat the stuffed shells it is worth all the hard work. Especially, since they are so yummy and fulfilling. Make sure you don’t eat them all. LOL

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Stuffed Shells
Author: 
 

Ingredients
  • 1 box of jumbo shells
  • 1 tablespoon olive oil
  • 1 pound of ground turkey, chicken, or beef
  • 1 15 oz. container of ricotta cheese (I used part-skim)
  • 1 cup of reduced fat shredded Italian cheese( I used Sargento) plus more cheese to put on top of the shells
  • 1 egg
  • 1 teaspoon dried basil
  • ½ seasoning salt
  • ¼ ground pepper
  • 1 jar of your favorite pasta sauce

Instructions
  1. Preheat oven to 350 degrees.
  2. Heat a skillet to medium high.
  3. In a large pot, bring olive oil and water based on the box instructions to a boil so noodles are al dente (Add salt if you like). When finished drain noodle and return to pot.
  4. While noodles are boiling brown meat, drain and set aside.
  5. In a bowl mix, ricotta cheese, shredded cheese, egg, basil, seasoning salt, and pepper.
  6. Add meat to cheese mixture.
  7. Spray a 13×9 casserole dish with non-stick spray.
  8. Spread 1 cup of sauce on the bottom.
  9. Fill shells with cheese mixture.
  10. Pour the rest of the sauce on top of stuffed shells.
  11. Sprinkle the top with cheese (approx. ½ a cup).
  12. Cover with foil and bake 30 minutes. Then uncover and bake for about 10 minutes longer or until cheese is melted.

Notes
To make this healthier, use whole wheat pasta.

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Meal Plan Monday: 2/4-2/10

Feb4

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Mondays roll around so fast. :( This week I am a little under the weather. I guess the 18 degree vacation weather is to blame. Also, due to getting back so late on Sunday I was unable to grocery shop or cook. Therefore, I am going to be making meals from whatever is in the kitchen. The plan for this week is as follows:

Monday: Sam’s Club Chicken, Mixed vegetables, and Brown Rice

Tuesday: Turkey Chops,  Left over Brown Rice, and Sweet Peas

Wednesday: Chili

Thursday: Leftovers

Friday:  You’re on your own

Saturday: New Recipe/ Food Prep

Sunday: TBD Slow Cooker recipe

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Meal Plan Monday: 12/28-2/3

Jan26

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This week I will not be doing a lot of cooking since it will be a short week for me. I will be on a much needed VACATION!! I do not want to cook and have food go to waste. So here is this week’s plan.

Monday: Salmon, Brown Rice, and Roasted Asparagus

Tuesday: Leftovers

Wednesday: Salad with Chicken

Thursday: Out to eat

Friday: Out to eat

Saturday: Out to eat

Sunday: Turkey Chili

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Tips to Help Shed Pounds

Jan26

pound-of-fat

 

The picture above is a pound of fat!!!! Gross, right??? Since, I started living a healthier life style, I have picked up tips that have helped me shed pounds. I know a lot of you are getting back on track after all those holiday cookies, cakes and pies. I wanted to share a few of the tips that continue to help me throughout my journey.

Step on the scale weekly to help stay on track

Keep a food journal(If it going in your mouth , then it counts!)

Drink tons of water to stay hydrated and keep your metabolism going

Do not eat unhealthy leftovers

Choose dessert or bread when eating out since these items are high in calories

Try to stay active all movement counts

Eat a healthy breakfast

If you’re not hungry don’t eat it

Portion control (1/2 a plate with protein, 1/4 veggies, 1/4 carbs)

 

What tips do you use to help you shed pounds?

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Green Smoothie

Jan20

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There is nothing like a green smoothie!!  This drink is full of vitamins and nutrients. It helps detox, digestion, and  gives you energy!!! Also, you get a serving of fruits and vegatables without the taste! How cool is that? I enjoy this quick and easy drink anytime! There are so many ways you can make this drink the possibilities are endless. I played around with different concoctions and this seems to always be my favorite one. I encourage you to play around with it to.  Here are a few items you can throw in it: kale, pear, banana, romaine lettuce,  grapes, oranges, or carrots.

Do you have a favorite green smoothie recipe? Please comment and share below.

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Green Smoothie
Author: 
 

Ingredients
  • 1 apple, cored and diced
  • ½ lemon
  • 1 tablespoon flaxseed
  • 1 cup of ice
  • 1 cup of cold water
  • ½ cold pineapple
  • 1 tablespoon honey

Instructions
  1. Put all ingredients in a blender.
  2. Blend for about 5 minutes.

Notes
This can be made ahead of time. Just cover it and when you’re ready to drink it mix it up with a spoon.

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Meal Plan Monday: 12/14-12/20

Jan14

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This week I have a lot on my to-do list. Therefore, I do not plan on doing that much in the kitchen.  So this week I am keeping it quick and easy. Have a great week!

 

Here is this week’s plan:

Monday: Lasagna

Tuesday: Chicken Tacos

Wednesday: Parmesan Turkey Chops with Roasted Vegetables

Thursday: Shrimp and Brown Rice

Friday: Your on your own/Eat out

Saturday: New Recipe

Sunday: TBD / Food Prep Sunday

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Meal Plan Monday:12/7-12/13

Jan7

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In order to have a healthy, balanced meal on the table you have to plan. Planning your meals helps with saving money by not spending on food items you don’t need. Also, you don’t have to constantly think about what you’re having for dinner every night. Lastly, it helps you make meals that are fit for your schedule if you have busy days throughout the week.

Here is this week’s plan:

Monday: Sam’s  Club Rotisserie Chicken, Cabbage, and Pinto Beans

Tuesday: Turkey Burgers with Salad

Wednesday: Chicken Stir-Fry with Brown Rice

Thursday: Salmon, Broccoli, and Brown Rice

Friday: Your on your own

Saturday: New Recipe

Sunday: Leftovers/ Food Prep Sunday

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Ending 2012 & Beginning 2013

Jan1

New-Years-Image-2013

2012 was full of wonderful memories. Now, it is time to take on 2013. I am very excited for what this year has in store.  I have decided to not do New Year’s resolutions and decided to set S.M.A.R.T. ( Specific, Measurable, Attainable, Relevant, Time-based) goals. Some are short-term and some are long-term.

  • Blog Consistently
  • Obtain my 2010 Weight
  • Maintain/Plan a meal plan and workout plan
  • Learn how to use my sewing machine
  • Stick to a Financial Budget
  • Read 4 Books this year (2 self-help, 2 for pleasure)
  • Find a church home
  • Keep a food and to-do list journal
  • Become better organized and purge
  • Learn more about my camera
  • Put things back after I use them to make cleaning day less of a hassle
  • Use products I have before purchasing new ones

I have a few more personal ones and I am quite sure I will think of a few more as time goes by! Yes, I have a lot on my  bucket list but I am more than excited to take on my goals and start 2013! CHEERS TO 2013!!!

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