Meal Ideas

So after the gym's been closed for maintenance the last two weeks, it's finally reopening tomorrow! I've severely slacked the last two weeks. :S I spent most of today cooking and getting my meals ready for the week. Here's what I'm doing this week:

Breakfast: Oatmeal with a little bit of brown sugar, raspberries and blackberries.

Morning snack: Yogurt, almonds and a string cheese. Confession. I know Greek yogurt is much better and higher in protein. But I don't like how it tastes. If anyone knows of a YUMMY Greek yogurt, I'm all ears! lol!

Lunch: Spaghetti squash w/ marinara sauce and a broccoli/cauliflower salad. (For the salad, chop up a head of broccoli and a head of cauliflower. Cook up some bacon, and throw in some cashews. Mix mayonaise, sugar and vinegar to taste for the dressing. I don't use a lot of dressing on my salad, just enough to get the flavor.)

I absolutely adore spaghetti squash! To prepare it, cut it in half and scoop out all the "guts." Just like a pumpkin. Poke holes in the skin, turn the halves squash side down, and bake. (I baked it at 350º for about 40-50 minutes.) Using a fork, scrape out all the "spaghetti."

I cut off all the fat before I even cook the bacon. Make it a LITTLE bit "healthier." hahaha!

YUUUUMMMMM!!!

Afternoon snack: Sugar Free Jello Pudding Snack thingy. Chocolate mousse. Hits the spot! I didn't take a picture of it. lol

Dinner: BBQ Chicken over brown rice. I used Stubbs chicken marinade. I WISH I had a bbq here!! It's the only way to have chicken!

Hopefully that gave you some ideas for meals and snacks!! I'm closing in on my 6 month deadline for my first goal, and I'm so far away still. Hopefully there will be no more set backs so I can push through and hit my goal! :D


Have an amazing day everyone!!

Training Materials

Ok, so I've been working on getting everything organized so I can feel like I have a plan for when I start training. I joined a Biggest Loser style competition, and I'm in it to WIN! And to support everyone else in the competition, because it's really about helping each other and having a group to cheer you on, I think. And having a group to keep one motivated! So while I created these sheets for me, I wanted to share them for anyone to use if they wanted. (Some of the templates I got from www.mommytrackd.com and I filled them out, if you want to see what other template things they have.)

Click on any of the pictures to download them to your computer. It will take you to a different site.

First, I created a calendar, so I could keep track of what workouts I want to do each week. Which muscle group I want to work on what days. (This is a blank sheet that if you download and follow me, you can fill it out as we go. Then you have a written plan for you to go back to.)

I also created a calendar for July, in case anyone preferred that.

Then there are measurement trackers for both men and women.

Here is a blank menu planner:

Then here are the ones I'll be following. Yes, I eat the same thing everyday for a week at a time. It makes it easy to prepare ahead of time and it's SUPER cost effective. I have the first 4 weeks planned. You definitely don't have to follow what I do, by any means. But there might be a meal idea on there for you. :)

Week 1:

Week 2:

Week 3:

Week 4:

For the first 4 weeks I'll be going vegetarian, to help cleanse all the junk that's been building up in my body. I'll be doing strength training but the first few weeks will be MOSTLY cardio, to really help jump start the actual pounds coming off. And to keep me in the competition! ;)

So, to anyone in the competition who is reading this: GOOD LUCK TO US ALL!!! It's going to be amazing and I can't wait to see everyone's "after" pics! And to everyone else reading this, I'm excited to share these things with you and hope someone finds something useful in them. :) I'll have the first video of exercises posted hopefully by next Monday. YAY!

HERE WE GO!

Simply uhMAZING!

Ok. When I started the gears spinning and was plotting out my meal plans . . . I had NO idea if it would actually work. I just knew I needed a change. But seriously, 9lbs lost in one week just boggles my mind! SERIOUSLY! WOO HOO! I haven't even started the exercising, it's just been an insane week. (There is so much going on that I am SO excited about, I can't even begin to tell you how excited. More on that later!)

So, because I've still been slacking on exercising, my goal for week 2 is to train myself to wake up EARLY. (I'm talking 5am early.) I did it before, I can do it again! I WILL do it again. :) I did have a training session today and he KILLED me. Actually, I did it to myself. He didn't want me to do 3 rounds, since it was my first day with him. He wanted me to stick to 2. Little did he know, I'm a lot tougher than I look. lol! And I don't back down from a challenge. Ever. Knowing what I was capable of before, I convinced him to "let" me do three sets. (Seriously, going to the gym twice a day, for two hours each time and you only want me to do 2 sets? PSHAW!) Anyway, we did core, squats, glutes, hamstrings, shoulders, biceps, back. It was fantastic! I won't be able to move tomorrow, but I actually LOVE that feeling, because I know I worked hard.

So today I got all the meals ready and separated out. The only cooking required for this week is the Spinach & Chickpea Curry. I found out today that a chickpea is a garbanzo bean. Who knew? haha! I'm so glad my mom is smart about cooking and helped me out with that one. I was standing in the canned vegetable isle ready to pull my own hair out because I couldn't find ANYTHING labeled "chickpea". Good heck! lol

Ok, so go back a post or two (I really can't remember) and you'll have week 2's meal plan and shopping list. Here is what the Oat Fit looks like:

Whenever I'd heat it up at work, everyone thought it smelled like vanilla cake. It's really yummy! But seriously, it's on sale at Harmon's for 50¢ a box, with 5 packets per box. Can't beat a 10¢ breakfast! I also saw it at WinCo today for 85¢ a box. I have paper bowls at work that I just pour it into, then there is a "fill line" on the back of the package. Fill it with water, heat for 90 seconds and done!

Here's week 2, all together:

I'm keeping the Gardenburgers in the box since it needs to stay frozen. So each morning it's just a matter of grabbing a Gardenburger, and a couple slices of Orrowheat. I have a tiny tupperware container that a put a little bit of veganaise (vegan mayonaise, you can find it at any health food store) and a little tiny bit of ketchup. I don't want a dry Gardenburger sandwich! ;)

I'm really looking forward to seeing what this next week brings!

Get Ready for Week 2!

Ok, here is the shopping list for week 2, and a reminder of what week 2's meals are:

Week 2

Breakfast: Oatmeal (I found this amazing instant oatmeal called Oat Fit. I found it at Harmon's on sale for 50¢ a box, with 5 packets per box.)
Snack: Apple (I used apples for Week 1's breakfast, so I might switch to oranges or something.)
Lunch: Gardenburger on Orrowheat bread
Snack: Carrots
Dinner: Spinach & Chickpea Coconut Curry (Make a bunch, separate into containers for each night's meal.)
So here's your shopping list!

• Oat Fit (If you want to just buy a thing of oatmeal and cook it everyday, go for it. Just stick to the serving sizes. When I do this, I add a little bit of brown sugar for flavor.)
• Apples (or another fruit)
• Gardenburgers (The black bean chipotle are AMAZING)
• Orrowheat bread (I love the oatnut. SO good!)
• Carrots
• 2 Cans Chickpeas (I doubled the recipe from The Kind Life blog, since it says it makes 4 servings, that should give the perfect amount for a week when doubled.)
• 2 Cans Diced Tomatoes
• 4 Medium Potatoes
• Spinach (you'll need 6 cups worth)
• Cloves
• Tumeric
• Curry Powder
• Garlic Cloves
• 2 Cans Coconut Milk

With the spices, if you already have them then awesome! I have no idea if I do or not. . . There are so many spices in the cupboard I haven't a clue what's in there anymore. LOL So on Wednesday, I'll be hitting the grocery store with this list.

Here's a pic of the Spinach & Chickpea Coconut Curry. Doesn't it look amazing? I'm excited to try it! I won't be having it with rice, just to cut carbs. But if you need a little extra oomph with it, go with brown rice.

So far. . . So good!

I'm on day 3 of Week 1. Doing good so far! I haven't been able to get much cardio in, it's been a pretty crazy busy week. :S I met with a trainer on Friday, and I'm really excited to work with him!

Even though April 1st was on a Friday, and it felt odd starting on a Friday as opposed to the beginning of the week, I wanted to start at the beginning of the month. So I did my grocery shopping for week 1 on Wednesday. I put together my meals for the week Thursday evening.

Grocery List:
• Greek Yogurt
• Light String Cheese
• Apples
• Raw Almonds
• Spinach
• Brianna's Poppy Seed Dressing
• Eggs (14 total. 2 per day)
• Kashi 7 Grain Crackers
• Laughing Cow Swiss Cheese Wedges
• Spaghetti Squash
• Marinara Sauce

All these groceries cost me about $25 at Winco.

So pretty much the only "cooking' to do this week is boiling the eggs and preparing the spaghetti squash. Which I found out you do by cutting in half and baking it, then scraping out the insides. SO good.

Here is what it looks like all separated out into containers and baggies, so it's just grab and go.

So I just boiled the eggs, then put two per baggie. I shell them when I'm getting my lunch out, cut them up and put them in with the spinach and drizzle a little bit of the poppy seed dressing over them. Do not drench it with dressing, it'll taste super gross. You really only need a little bit of the dressing, and it's heaven. :) Separate the almonds out into 2oz servings. We have a food scale here, which everyone should have! It's so helpful in getting correct portion sizes for so many things. The serving size of the Kashi crackers is 15 crackers. Which, if you don't put huge piles of cheese on them, gets you through the cheese wedge perfectly. Then for the spaghetti squash, I just separated it out into the containers. When I pull them out for dinner, I pour a little bit of the marinara sauce from the jar onto it and heat it up. One squash should give enough for one week. (You could use two as well. Being a vegetable, it won't hurt. I'm just going with one for myself.)

Here are some artsy food shots of breakfast and lunch. ;) hahaha

AND My sister and I have started a garden. I've never attempted to garden before, so this is entirely new to me. But I'm so excited to be able to walk into the backyard and pick my own veggies!! We planted them a week ago, and they've grown SOO much already! It's amazing to me. We either have that good of a green thumb, or they just have an innately STRONG will to live, knowing who it is caring for them. LOL!!

April's Weekly Meal Plan

So for the first month of my year long plan, I want to focus on cleansing and cardio. Cleansing to get rid of the residual junk that I've put into my body. Cardio to jumpstart weight loss.

To do that, I'm going to go with a vegetarian diet for the month of April. This will also be a fantastic way to find new ways to incorporate more fruits and vegetables on a daily basis, which will carry over into the following months.

I want to focus on cardio for exercise this month to really jump start the weight loss and get results that will help keep the motivation there. (The first month is always the hardest, seeing results really helps push past that motivation block, right? lol) I'll bring in strength training later so as not to be all skin once the weight is gone. ;) I really want to have fantastic muscle tone and definition! (Without being mannish. Let's not go overboard now. hahaha)

Like I said, my meals are SUPER simple. I don't have time for a lot prep work and cooking. I also figure it keeps cost WAY down. And while I'm re-training my body to eat less and eat healthy, I'm keeping it the same meals for breakfast, snacks, lunch and dinner for a week at a time. Also a great cost saving measure. The dinners I've chosen will be so easy to just make a bunch of and separate into portion sizes for each meal for the week.

I came across this blog by Alicia Silverstone (yes THAT Alicia), who is a strict vegan. There were some really good looking recipes on there that I've linked to for some dinners.

Here we go!

Week 1

Breakfast: Greek yogurt, string cheese & a fruit
Snack: 2oz almonds
Lunch: Spinach salad, hard boiled egg (no yolk), poppy seed dressing (you really don't need a lot of dressing with this one. Trust me. Brianna's is the best brand I've come across)
Snack: Kashi crackers, Laughing Cow cheese wedge
Dinner: Spaghetti squash with marinara sauce

Week 2

Breakfast: Oatmeal (I found this amazing instant oatmeal called Oat Fit. I found it at Harmon's on sale for 50¢ a box, with 5 packets per box.)
Snack: Apple
Lunch: Gardenburger on Orrowheat bread
Snack: Carrots
Dinner: Spinach & Chickpea Coconut Curry (Make a bunch, separate into containers for each night's meal.)

Week 3

Breakfast: Protein shake (2 scoops vanilla or chocolate powder, 1 cup water, frozen berries, oatmeal, scoop of peanut butter. You can add some Greek yogurt to give it a creamier, smoothy type texture.)
Snack: Grapes, string cheese
Lunch: Baked potato
Snack: Hummus & pita chips (there is a roasted red pepper hummus in the grocery stores that is SOO good!)
Dinner: Bean & cheese enchiladas

Week 4

Breakfast: 2 egg whites/1egg scrambled, low carb tortilla, 1-2 tbsp salsa
Snack: Orange
Lunch: Salad
Snack: Cauliflower/broccoli with poppy seed dressing
Dinner: Whole wheat lasagna with Italian "sausage"

For exercise do anything that gets your heart rate up! :) Speed walk, jog, elliptical, dance. . . the sky is the limit on this one! I'll be doing the exercise bike and working out to a dance workout video I have. Do it for at LEAST a half hour everyday. If you need to, start slow and work your way up. Back when I was working with my trainer, he would have me go fast for 3 minutes, medium/slowish for two minutes. Repeat. Another way to not let your body plateau within the workout itself. I found that doing it that way, I was able to go a lot longer as well. Which only helps, right?

I'd love to hear if you have any great vegetarian recipes or resources that you've come across as well. I got a few a while ago on my facebook page. I'm sure there are tons out there! Feel free to substitute here and there. I know I'm crazy, not only because I dislike chocolate, but because I love broccoli and cauliflower as well. hahaha So if things like that aren't for you, definitely do what feels comfortable.

Let me know how you do as we go along the month of April!

PUT THE BROWNIE DOWN!!

Ok, I honestly don't care that much for chocolate. But there was a pan of brownies sitting on the counter, and chocolate seems to be a (generally) universal temptation for everyone. Unless you're abnormal, like myself. hahaha So it worked well for this picture. But seriously. . . I've got plenty of things that I need to just put down and walk away from. Puh-lenty!

Over the last few, uh, months, I've been analyzing and thinking and pondering and just in general wondering what the heck went wrong when I was training before. Yeah, I was insanely hardcore into it. (Two workouts a day, two hours each. Obsessive much? hahaha) Yeah, I had some personal setbacks that made me turn back to emotional eating. And yeah. . . The thinner I got, the creepier the guys got. (Remind me to tell you the story of pool boy sometime. . . . *shudders* That's a classic creeper guy story) 5 months, 40 lbs down and then I just stopped. SO close to my goal!! And sadly, a year and a half . . . wow. . . almost TWO YEARS later, I've put it all back on plus some. (a lot) BLEH!

SOO not happy about this.

I've repeatedly tried to get back on the proverbial wagon since I took a flying head dive off of it. I just totally lost all drive and motivation. (I'm being totally honest in this post. No more sugar coating or dancing around the harsh truth for me!) But I just couldn't find my groove again. My gym time turned to commute time after I moved away from living up the street from work. That definitely didn't help. It's hard to find motivation when it's hard to have any consistency in a work out schedule.

So. I've come up with my new BRILLIANT plan. (Cause aren't all my plans brilliant? Ok. . . except for maybe a few. . . ;)

I'm building a mini gym in my room. AND I've outlined a new diet/exercise plan for myself. For the next year!

My idea is this. A big problem for me before was I hit that 40 lbs lost, and then I just plateaued. Nothing I did or changed helped. I was stuck. I don't want to hit that point again. So. I'm going to switch it up monthly and not allow my body to get used to anything before I've moved on to the next month. I've given myself one year to hit my goal. And believe me, it's a pretty lofty goal.

I seriously couldn't sleep last night, I was up until way too late outlining this, and I'm so excited to share!

Last week I took the kids to the Roberts Crafts family night that was designed by the Crafting Chicks. I'm using the Inspiration Journal to write all this down. (I had to throw that in. Bossman will be happy. hahaha)

How CUTE are these?! Seriously. :)

Ok. So the plan is simply this. Try a new diet and a new exercise plan each month. I know when I was training, we changed my workout each month. But my diet stayed the same. I can't help but wonder if that was part of the problem of my plateau. 

April
Diet: Vegetarian
Exercise: Cardio
Objective: Cleanse and jump start weight loss.

May
Diet: High lean protein, low carb, low fat
Exercise: Strength training
Objective: Continue weight loss by building muscle to burn more calories

June
Diet: Low calorie
Exercise: Yoga
Objective: By increasing flexibility you can increase muscle area that can be built up. More muscle = more calories burned per workout.

July
Diet: High fiber
Exercise: Endurance
Objective: Train the body to fill up on less food. Also build up strength by increasing endurance.

August
Diet: Low carb
Exercise: Strength AND Cardio
Objective: Cut carbs, increase protein, build muscle. By combining strength and cardio you will see an increase in weight loss and fat percentage loss.

September
Diet: High lean protein, low carb, low fat (by far my favorite "diet")
Exercise: Pilates
Objective: Continue to build strength to fuel weight loss.

October
Diet: Low sugar (seemed a fitting month for that)
Exercise: Zumba
Objective: Sugar amounts should already be cut drastically. Focus on maintaining this month. Shake things up and have fun with an entertaining workout like Zumba.

November
Diet: Low calorie
Exercise: Tae bo
Objective: Jump start maintaining through the holidays. Allow yourself to enjoy the holidays, but watch portion sizes. Great cardio and intro to kickboxing with the Tae Bo.

December
Diet: High lean protein, low fat, low carb
Exercise: Kickboxing
Objective: Fuel body and de-stress. Take holiday stress out by learning some good fighting moves in kickboxing.

January
Diet: Vegetarian
Exercise: Cardio
Objective: Cleanse and refresh.

February
Diet: High fiber
Exercise: Strength & Cardio
Objective: Push through the last "candy & treat" month.

March
Diet: High lean protein, low carb, low fat
Exercise: Endurance
Objective: Push yourself to goal.

So by April of next year I WILL be at my goal. :)

I'll outline in detail my weekly meal plans. Last night I was able to get through the first month before I finally crashed asleep around 2:30am. lol

I'm sure not everyone needs a full on year to hit their goal. This is just my personal year long fitness goal that I'm sharing with everyone and anyone who reads my blog. And, it definitely doesn't hurt to follow along whether you need weight loss or just a plan to stay fit. Or just to follow and have a year of workouts and meals planned for you. lol

Good luck everyone!! Sorry for the extra long post today. I'll do another post a little later with April's meal plans all laid out for you. :) Believe me, with three kids, a full time job and trying to start my own business, I keep ALL my meals pretty simple and easy to throw together. Cooking is one thing I do NOT have time for.