New Years Resolutions: Never DIET Again~ Opt for a lifestyle change and forever be changed

The New year is upon us. 2013 is ending and 2014 is rolling in. With that, many of you will promise to lose weight, start and stick to a new diet, promise to join the gym and/or actually go. You have done this year after year. Some have been successful for a short time and some dropped off immediately.

Here is your new resolution. VOW to NEVER DIET again! That's right! Make a lifestyle change or forever remain the same. (if not larger)

This is a typical American Diet is known as S.A.D (standard American Diet) What is it lacking????? There's NO VEGGIES. This is what we are lacking my friends. Please don't tell me you don't like vegetables. There are more vegetables on the market then you can probably name. Find a few you like and EAT THEM DAILY.

Saute them in your omelet, add them to a smoothie, eat veggies before your entree they will fill you up. They are packed full of disease fighting phytonutrients,and energy.
click link  below for ideas, tips 

 http://www.choosemyplate.gov/food-groups/vegetables-why.html

Here's another link to why you probably hate veggies and how to get them in your daily meals.
Typically, it's linked back to childhood. However, get over it! Experiment, cook different dishes different ways. 

http://www.webmd.com/diet/features/eat-your-vegetables-15-tips-for-veggie-haters




Why is weightloss so hard:
You are chasing around different diets that aren't realistic or reasonable to sustain for a lifetime. You may lose weight to only go back and eat the same foods prior to dieting. You may say, "Jackie, I lost weight on this diet." YES, but for how long? and how much did you eventually gain back? at what cost? and what did you give up?



People over the years have started to eat food for comfort, social reason and stopped eating for survival. Yes, we all enjoy and need food to survive. However, your choices either speed up disease or you can prolong them and possibly diminish them from ever surfacing. Does a health lifestyle guarantee a long disease free life? NO, but you may get lucky. However, you will live a vibrant, healthy, energetic lifestyle while you can. That I can promise you.

Diets are unrealistic and are very confusing. Eat this, but not that. Wouldn't it be nice to eat what you want and still lose weight? It's possible, as long as you eat in  moderation and increase your vegetable intake.

Nothing in excess is healthy! However, ask yourself how many colors of the rainbow do you get in your diet daily? Fresh or frozen, not canned junk sitting in a chemical bath, syrup and HFCS,
or pre-bagged salad. Buy a head of lettuce better yet romaine,wash and chop it yourself. The pre-chopped bag is filled with gasses/chemicals to preserve it. Ever notice the odor when you cut the bag open.  NO THANKS!

I promise you if you add fresh veggies and fruit to your daily meals and cut out what you already know is sabotaging you~ 
YOU WILL LOSE WEIGHT AND FEEL AMAZING. At this point in your life I think you should have a good grasp on WHAT you are doing wrong. Now, focus on how to change it! Go back to the basics. 



Save your money from the diet plans, special foods, etc and cook at home, prepare snacks and meals from fresh ingredients. It's quick easy and faster then heating up a frozen entree in the oven.

http://www.cleaneatingmag.com/

http://www.eatingwell.com/

There is an argument for every diet~ why it works or doesn't work. You can keep searching for the answer (via internet, biased/false books on the market) 

I would much rather eat healthy, not count my calories, and live life happy. I have no restrictions on what I eat. When you eat better, you feel better and you keep making better choices. It's that easy! Just keep at it and don't give up. A slip up here and there in NOT going to make you heavy again. It's repeating the same mistake over and over again that'll get you there!

A few things you should give up or have occasionally: extra large carbonated drinks, Large Juice, specialty coffee grande drinks. The amount of sugar is insane in some of those drinks. Opt for a small. Learn to compromise so you don't have to deprive yourself.
When I see a woman with excessive cellulite on her back side skinny or heavy I can bet my life that she eats a high sugar, processed diet.

People constantly say to me, "but I don't eat sugar?!" it's hidden in everything!! Because you don't actually eat it off a spoon doesn't mean it's not in your food. It's in every juice, dressings,ketchup,canned food item, even in tomato sauce. If you eat out forget it, it's lathered on your food and melts so you don't taste it.

I worked a catering event. I watched the guy sprinkle sugar on the corn on the cobs. I said, "hey, what are you doing?" he said,"it makes it sweeter." I NEVER knew people did that. That's why it's so tasty but not good for our waist line. 

Sugar is evil. It spikes your insulin levels, whacks out the body, sending mixed signals, puts you on an emotional roller coaster and keeps you wanting more. The food companies know exactly what they are doing. In order to beat them at there own game and get healthy you need to educate yourself and learn to read labels. Of course you can't rid your life of sugar but I bet your eating way more then you ever imagined in one day.

TIP: Read labels. 4g of sugar = 1 Tsp Ex: (random #s) soda bottle says 64g sugar per 12oz. If it's a 24oz drink. You would double the 64x2(2 serving)128g of sugar/4. There are a whopping 32 tsp of sugar in that one drink!! You wouldn't eat 32 tsp on sugar why drink it?!

You want the fountain of youth, clearer skin, sleep better at night, less cellulite, stop eating pre boxed, pre packaged, junk. Eat closer to the earth, shop the outer isles of the supermarket and unless in a pinch try to make it yourself!

Yes, we are all human and we will eat this stuff occasionally but studies show most families eat from a freezer or box ever single day! Or driving to the drive thru window.

PLAN, PLAN, PREPARE, COOK, and Pre pack food to be successful! Other wise PLAN TO FAIL.

It's not that hard but it is a learning experience and process.

YOU HAVE TO DECIDED THAT YOUR WORTH IT! Figure out what works for you. what works for me, won't work for you. You decided your in-charge of you!

Ask yourself  WHY do you want to lose weight????  Really, think about this if you can't answer this question you will continue to yo yo up and down. Unfortunately, with each successful weight loss there is a re-gain PLUS.

I am baffled when I ask people during training if they are truly happy. The response is "NO." wow, really?! When was the last time you were happy? And oddly enough they will name an event, weight or time. You see happiness is not measured by how much you weigh, how much your paycheck is. True happiness is from within. No material object can replace it. Find inner peace and happiness then watch the weight diminish. It's within, no one else can do it for you ;)

****When there in no enemy within,the enemies outside cannot hurt you. African proverb

Weight-loss is not just about becoming a certain size. It's about getting life, becoming empowered, always striving to be better, and learning. I'm not saying you have to be perfect in everything but you have to find balance. Stop thinking life is so hard, blaming others, you aren't enough, stop the negative chatter in your mind and focus on what you can do in life and start doing it! Find a passion something that fulfills and challenges you.

Finding Motivation and Inspiration Boards

How do  you stay motivated?

We all have skeletons and demon we battle, good and bad days. We all have daily struggles. We all have challenges in our life that are beyond our control. What you can control is how you deal with them.

My father always told me: there will always be someone worse off than you. Ever notice when you talk to someone who is ill, near death, missing limbs or has faced a traumatic event they always seem to have an inspiring story and a  positive outlook on life.
My father and his friend are battling for their lives in illness as we speak. I never hear him speak about wanting to die or give up. I'm not sure I could be that strong but we don't know how strong we are until strong is the only option.



I try to find the good and lesson in everything and everybody I encounter. This took years of re- training my brain. I used to be so negative, that I thought it was a jinx to have a good thought. You have to change your out look on life. Be forgiving of yourself and others. If you always look for the worst in a situation you will be forever miserable.



First you need to take ownership of your life and stop blaming others!
When a negative thought enters your mind think of three positive reasons that out-weigh the negative.
When looking in the mirror instead of focusing on your trouble spots FOCUS on WHAT YOU LOVE ABOUT YOURSELF.

If you hold onto Grudges/Resentment/Anger you are only poisoning yourself!




Why is this important?

If you don't make peace and love yourself you will continue to sabotage yourself knowingly or not.

I'm not saying everyday is going to be amazing but the good should definitely out weigh the bad. If it's the other way around you need to re train your thoughts and outlook on life or be forever stuck.

Setting Goals:

Staying on track can be very difficult. I find it best to have goals~ big or small. I like to sign up for local races to keep myself motivated.
*A half marathon/marathon training plan is typically 16 weeks. If you don't run figure out what you love and set a goal.
*Maybe knitting is your thing. Commit to have gifts completed by the holiday season or donate to a local hospital/nursing home.
*Competition
*Wedding coming up
*Reunion

Figure out what motives you and set the goal. Circle it on the calendar. MAKE A PLAN OF ACTION!!
Tell your friends and family so they can hold you accountable.

Make a vision board. I like to cut things out of magazines that inspire me and motivate me. Whatever you want and envision cut and paste it on a piece of paper. Post it on the fridge where you can see it everyday!

TIP:  Pinterest is nice but not realistic.We pin all day long. After a few days you forget what you've pinned. If you find something inspiring print off pinterest and glue on your board;)

Maybe you have a goal of a new car, fridge, flooring, etc find a picture of what you want and dream about.
 I like to keep my board realistic and inspiring but do what you want with yours. It's YOUR dream and goal

 

Staying on track has gotten easier for me over the years. The reason I preach about healthy eating and fitness is because I know first hand how great and energized I feel when I eat and fuel my body with nutritious foods.

I often see posts about not being able to sleep, depressed, stressed, sick, etc...it is directly related to how well you fuel your body!

I can't remember the last time I was sick..(knock on wood) I relate that to how well I take care of my health. Is that a guarantee that I will never get sick. Hell NO...but I want to be in tip top shape for as long as I am blessed to be on this earth;)

Clean up your diet and I promise you, you will feel energized, happier, healthier, lighter, sleep better, less aches and pains, reduced medication,increase sex drive, less stress, etc...

I was sick and miserable for years. When  I ate better, I felt better! Increase your fresh fruit and fresh vegetable intake! It's easy to stay on track now. When I veer off I am quickly reminded how awful I feel and I don't want to live like that. Aim for 80% healthy clean eating.
**Remember this is not a diet. It's a lifestyle change! Go at your own pace and don't give up. You will get there, I promise. Be patient and Believe!

Tips and Tricks When Eating Out

Most of us are very confused and frustrated on nutrition and figuring out what to eat. This is understandable because of large portions and marketing.

Whenever I'm in a health food store, salad bar line  or sandwich shop I'm amazed at how people always manage to find the worst/unhealthy option in the store/restaurant. Just because you are eating in a "health food" environment doesn't mean everything there is healthy! Remember they are out to make money and profit.

You can eat what you want within reason. You just have to learn to balance and compromise.
You should never feel hungry. That means you did not eat enough. However, the body can't decipher between hunger and thirst. Always first try to drink a full cup of water when you feel hungry.

If you can't live without cheese/sauce/spread on your sandwich/food then don't deprive yourself.
Instead reduce the amount.
* Instead of putting spread on both sides of your sandwich~ opt for one side.
*Instead of getting four pieces of cheese ask for 2.
*Always, ask for dressing on the side so you can control the amount used.
*Don't stuff yourself -eat until your full.
*Look at food as fuel for the body instead of using it for comfort.
*Order grill instead of fried
*Opt for lean meat: anything ending in "loin" is lean ex. sirloin/pork loin 6oz
*Order steamed/dry instead of drowned in butter
*Eat 5-6 small meals a day
*Clear dressing vs white
*Marinara instead of butter/Alfredo sauce
*instead of eating both buns on your enormous sandwich at the restaurant omit half the bread.
*if there is something you can't live without then eat it. Look at the label and eat a PORTION.This will satisfy you and can save 100's of unwanted excess calories.
*instead of grande or a small

It is normal to feel hungry ever few hours. This means your metabolism is working and on track. If you are full and not hungry for hours you probably made a poor food choice.

Entitled: In this fast paced, stressful world we live in we feel we are "entitled" to a treat. Change your mind frame and stop thinking like this. You are entitled to a healthy lifestyle of vibrance and energy. You did not earn that doughnut, ice cream sundae, pizza pie, chips, etc. If  occasionally  you want it then fine. Just don't eat it daily.

Habit: we all have bad habits we think we cant' live without. Substitute a new food or exercise for the poor daily food choice. This will take time and commitment but once you break the habit it becomes easier.

Is it bad to splurge once in a while? ABSOLUTELY NOT. HOWEVER, we all have a meal/snack/drink that we over indulge in daily/weekly and it is sabotaging our diet.

TIP: I urge you to goggle your favorite restaurant/coffee shop. whatever your evil and look up the nutritional value. YOU WILL BE SHOCKED! Every chain restaurant/coffee shop has a nutrition guide. Not always easy to find but it's there. Legally, by law on website. Basically, you want to look at Calories, fat and Sodium.

Today at Moe's (burrito chain) I watched as I often do what people order. The girl in front of me ordered a burrito wrap and then topped it double meat (one serving is sufficient) with all the fixings rice, beans, cheese, sour cream, and queso cheese. She said,"a healthy portion of queso cheese (liguid cheese) please." the guy, like most employee's had a heavy hand and globed at least a 1/4 c of sauce on. He looks at her and she says, "a little more" OMG, so psychologically her saying "healthy amount" made her feel good.
She is not alone many folks order this and don't even realize how many calories they are consuming.

I googled the nutrition value as I ate my "naked bowl" no burrito. The wrap is almost 400 calories and had 8g of fat. That's before she even added meat, rice, beans,cheese etc. WOW, her burrito was easily over 1000 calories and the sodium content was off the chart. I'm sure she followed it with chips and a soda.
Typically, woman should eat between 1,500-2000 calories a day.  Don't get hung up on that number it's an estimate.  Never drop below 1,500 calories a day.

She didn't' even realize she ate her whole daily allowance in ONE meal!

Tostitos chips are deep fried. I have a weakness for chips so I opt to not get the burrito=compromise
You see it's a balancing act. Also, cheese is very fattening so I exclude it from my sandwich. This was hard at first but now I'm used to it. I'd rather waste my calories on a sweet treat later in the day=compromise;)

At the Salad Bar:

Any diet you follow vegetables are usually unlimited. There is very little calories in vegetables yet they fill you up with nutrients, fiber, vitamins and disease fighting phytonutrients. 



I see this time and time again. People go up the the salad bar. Load there plate with minimal vegetables and fill the plate with cheese, croutons,fried foods,  pre made mayo salads and then smother it with ranch. There salad looks like a mountain. You might as well had the cheeseburger and fries from McDonald's. It probably would of been less calories.
* Fill your plate with a mixture of bright colored veggies. Put on a few croutons, sprinkle cheese if you must and ONE ladle of clear dressing. Or another option is to dip your fork in dressing before each bite. This gives you the sensation of eating your favorite dressing.

Sabotaging Friends:
We all  have friends and family members that sabotage us knowingly or not. People get nervous when you change. Change scares people.

IF YOU FAIL TO PLAN THEN PLAN TO FAIL

TIP: Google menu before you arrive. Have your mind set on what you are going to order.
*If you are going out to eat with a group of friends and feel you will cave into temptation. Eat a small healthy snack before you go. This way you arrive satisfied and can make a healthy choice. If you arrive famished chances are you will over indulge and make a poor food choice.
If this is not possible meet with friends in a different location or join them after dinner for coffee and share a dessert.

When you form healthy habits it will eventually be able to stay on track.

Cheat Meal:
Once a week schedule a cheat meal. This will keep you on track all week. Make sure it's ONE meal not the whole day.



Extra calories of any food will turn into fat on the body! Excess of ANY food the body can't utilize will be stored as fat!

Beginner couch to your first 5k program. Q & A Fartlek/speed work/Tempo runs

A majority of non runners decide one day to run. They lace their shoes up and head out the door. They typically don't make it far.  You need to start with a 8 week run/walk program. I PROMISE~ you will see results! I trained many, many folks with this plan.

Even if you can't run more then a minute or two right now. Within a few weeks you will be running longer. It's so cool to watch someone go from barley running a few minutes to 30+ minutes.

One of my greatest memories in my training career is when I trained a group of 30 people to run there first 5k. The youngest was 12 years old and the oldest was in her 70's. All these people had one goal in mind to complete a 5k. One gentleman had a bi pass and was cleared by his doctor. A running program builds self confidence and is a great feeling of accomplishment!

Equipment: Running shoes, sports bra, sunblock and a watch
 Optional: water/fuel belt and GPS watch

Why you have to start slow:
You have to be patient when you start a new running program. No matter how great you feel you have to build up your weekly mileage slowly or else you are going to get injured.

To start I suggest you run 3 days a week.  You want to run every other day or depending on your schedule. Once you have a strong base you can run back to back days if need be.

You want to follow the 10% rule: This is where people run into injury.
10% Rule
Your total weekly mileage should only be increased by 10% of your TOTAL weekly mileage.
You can't run 2miles/2miles/2miles =6 miles/wk and then the following week run 4miles/4miles/3miles=12 miles/wk That is to much of a jump. EVEN if you feel like a million bucks don't keep running you will end up with an injury.

Running is not a test you can't cram runs in. If you miss a scheduled run don't' sweat it. Don't skip the scheduled run. Get back to running as soon as possible and pick  up where you left off.

Fuel: Anything less then 45 minutes only requires water. Runs lasting longer then 1 hour should be fueled with a sports gel/blocks/sports beans, etc. If your looking for a natural alternative they sell honey sticks or dried dates. Typically, you would never eat food on a run as it would cause stomach distress. 

Eating before a run: This is a must for me. There is an on going debate in the fitness industry. You'll have to see what works for you. HOWEVER, my advice is to eat at least an hour before your run. A banana, smoothie, bagel w/peanut butter, egg sandwich, etc. Nothing to heavy or greasy

You have to experiment with foods. What works for me may not work for you. Once you find that meal stick with it. Then your guaranteed a happy run. If what you eat gives you indigestion/B.R break, etc. DON'T eat it again. Try another meal.
When I first started running I would eat a bagel w/butter. Banana's repeated on me. Other's swear by the banana. Now I eat a bowl of oatmeal and I'm out the door. No issues. Again, you will have to experiment.

I would not recommend running or exercising on an empty stomach. BREAK (the) FAST..



I've  heard people say, "running is bad for your knee's, your heart, etc" That is ridiculous and not true.
UNLESS you are advised by a physician
Running strengthens your bones and makes you stronger. Now, if you run 7 days a week umpteen amount of miles then yes, maybe. Any thing is excess is not healthy!

Injury: Almost all running injuries are from a jump in  your weekly mileage. Many people ignore small aches and continue to run. Most injuries are from prior weeks not from the last run.
The main reason you need to starts with a walk/jog program is to build up your skeletal and muscular system. To much to soon results in small fractures also know as shin splints. THIS WILL PUT YOU OUT OF COMMISSION for a few weeks. Your better off building slowly, injury free. This way you don't need to stop!

When following this plan you are not to worry about running to slow. We are not worried about speed we are trying to complete the minutes required. If you can't complete a run. Slow down next time. Completing the time is more important then how fast you are running.

After you build a base and can run 3 times a week consistently for a solid 2 months. Then I would suggest speed work if that is a concern. See explanation below 5k plan.

Warming up prior to your runs is very important. Stretching AFTER you complete your runs will insure you stay injury free.

Link on runner's stretches w/pictures
http://www.coolrunning.com/engine/2/2_1/126.shtml

You will have amazing runs and days you just don't want to run. We all have them! Listen to your body not your MIND. Even if you don't want to go. Get out the door and go. No one ever returns from a run and says. "I wish I didn't run" you will feel energized and ready to face the day;)

This plan may seem tedious at first but stick with it and run for the required minutes. Running is not just exercise it's Science based.  The minutes completed will result in a 5k and a new runner;)
It can be done on a treadmill. If you are training for a 5k you want to practice outside.

Couch to 5k:

WEEK 1: Do this workout 3 days a week. 
All runs below start with a 5 minute warm up

Alternate 1 minute jogging followed by 2 minute walk. Repeat this cycle for 20 minutes

WEEK 2: 3 Days a week
5 minute warm up
Alternate 1.5 minute to 2 min. jog/2 minutes of walking. Repeat for total of 20 minutes

WEEK 3: 3 Days a week
2 min. Jog/2 min. walk/3 min. jog/3 min walk REPEAT 2 times

The following week you will run a steady 5 minutes. YOU CAN DO THIS! Don't worry about speed we are working on time and endurance.

WEEK 4: 3 Days a week
3 min. jog/2 min. walk/5 min. jog/3 min. walk/3 min. jog/2 min. walk/5 min. jog = 23 minutes

WEEK 5: You will run 3 times but each run will be a bit different this week. NOTICE the total mileage is the same. It's just broken up diffently. Go slow and complete the minutes. Speed is irrelvant.
RUN 1: 5 min. jog/3 min walk/5 min. jog/3 min. walk/5 min jog = 21 minutes
RUN 2:
Again this run will psych you out when you see  it but you are ready for it. YOU CAN COMPLETE IT:)
Jog 8 min/5 min walk/ jog 8 min = 21 minutes
RUN 3:
Run 20 minutes straight no walking.  Your ready for this! It will be a bit of a struggle but you will do it! If you need a brief walk break that's fine. Don't beat yourself up about it

WEEK 6:
RUN 1: Jog 5 min/3 min walk/ 8 min jog/3 min walk/ 5 min jog = 25 minutes
RUN 2: jog 10 min/ walk 3 min/ jog 10 min =23 min.
RUN 3: Jog 22 minutes no walking

WEEK 7: 3 runs
Each run this week you will run for 25 minutes straight. No walking!

WEEK 8:
Each run this week you will run 28-30 minutes straight. No walking

Congratulations YOU DID IT!
If you need any support via web/text or email. I am here and will help you with any self doubt, questions, running issues, etc!

Now for those of you who already have a base. You may want to work on getting fast or increasing your mileage.

Running LINGO:

When you run you should be able to hold a conversation while you are running.

Long runs:
These are done one time a week when you are trying to build a base for longer distance. Such as 10k,  half/full marathon.
LONG RUNS ARE NOT MENT FOR SPEED you are training the body to go further then it's normal limits. You will want to run these slower then normal pace. You should be able to hold a conversation. If not slow down. It may seem boring but you want to cover the distance as you are pushing the body. Run your long runs to fast and you are asking for injury;(   Typically the day before a long run you should not exercise.


Tempo runs: You would typically start out at normal pace (able to hold a conversation) for a mile or so. Then you will increase your speed a bit faster (you can hold a conversation but you will talk in broken words) then your typical pace. Hold this pace for a mile or so followed by a cool down. (conversation pace)
Why do this: you are teaching the body to run and work more efficiently.

Fartlek runs:  Yes it is a weird name;) Basically you go out for no rhyme or reason. It's an unstructured run. You alternate hard, medium, slow paces.  You might jog fast from lamp post to lamp post followed by a brief recovery slow jog. Go by how the body feels that day

Interval runs/speed workout:  to build speed. This should be done more then ONE time a week when you first start. Again, resulting in injury.
After a warm up you will sprint 2 minutes at a  hard/fast effort followed by a 2-3 minute easy jog to catch your breath.  Repeat...

Unlike Tempo runs where you want to run fast enough to hold a pace for longer duration speaking in broken words
.
With the interval/speed workout you will run a fast pace where you are counting the seconds to stop. You should not be able to hold a conversation. However, the sprints are held for a shorter duration. Followed by a 3-4 minute recovery walk/jog.  Repeat for a 200-30 minute workout.

Example: I like to go to a track and run one lap as a warm up. I sprint the straight ways and walk/jog the curves. I repeat for a total of 2-3 miles. Followed by a cool down lap.

The secret is in the recovery as patience and discipline while you’re running easy allows you to run the next interval strong and finish the entire workout fatigued but not completely spent. Just like rest, your body adapts and gets stronger in the recovery mode.

At home video workouts- no weight needed and Intermediate/Advanced 3 day split workout @ Gym

Here are 2 links - online workout videos from  Lori Harder. They can be done at your own pace at home. Little to no equipment. The first link is a 22  minute workout w/light dumbbells.
 Second link No EQUIPMENT NEEDED = full body workout

http://www.youtube.com/watch?v=F1phX7FHNqM


http://pinterest.com/pin/150096600053142448/


Below is a Gym workout for Intermediate/Advance 3 day split lean program

If you are tired of doing the same old routine. Here is a great building muscle workout. 1 month plan

You will do 2-4 sets of heavy weight /4 reps. followed by 2 sets of lighter weight/12 reps (higher reps)
You want to lift heavier then normal weight since you will only be doing 4 reps. Should be heavy enough you can't do anymore then 4 reps but not so heavy you compromise form!

For the second half of the exercise- Whatever your weight reduce it by 10-15lbs to complete 2 sets of 12 reps.  Your muscles will feel fatigued and the last few reps should be difficult.

NOTE: complete 1 full exercise before moving on the the next exercise. Rest 30 seconds to 1 minute between sets.

Do this workout on weeks 1 + 3

On weeks 2 + 4 same exercise but increase from 4 to 6 reps and increase from 12 to 15 reps. Reduce weight accordingly.


Day 1:
Chest, shoulders and Triceps

Flat bench-DB press    4 sets/4 reps followed by lighter weight 2 sets/12 reps

Incline Barbell Press     3 sets/4 reps followed by lighter weight 2 sets/12 reps

Pec-deck flye or DB fly 2 sets/4 reps " " 2 sets/12 reps

Push-up 2 sets to failure

Shoulders

overhead barbell press              4 sets/4 reps followed by lighter weight 2 sets/12 reps

machine lateral raise or DB        3 sets/4 reps followed by " " 2 sets/12 reps

Reverse pec-deck flye               2 sets/4 reps followed by '' '' 2 sets/12 reps

Triceps

Press down                              4 sets/ 4 reps followed by lighter weight 2 sets/12 reps

lying triceps ext.                       3 sets/ 4 reps followed by ''   '' 2 sets/12 reps

DB kickback                            2 sets of 12 per arm

Cardio 30 min.

DAY 2 LEGS- CALVES-ABS

Squats                                       4 sets/ 4 reps followed by lighter weight 2 sets/12 reps

Bulgarian Split squat                   3 sets/ 4 reps (each legs) followed by ''   '' 2 sets/12 reps
(one leg on bench)

Lex ext. machine                        3 sets/4 reps followed by "  " 2 sets/12 reps

DB step up                                3 sets/4 reps followed by " " 2 sets/ 12 reps

Reverse lunge                            3 sets/4 reps per leg

Seated leg curl                           2 sets/ 12 reps

Calf raises                                  4 sets/12 reps

ABS                                      

Decline crunches                         4 sets / 12 reps

15-20 reps/2-3 sets

bicycle
floor crunches
V ups

No Cardio

DAY 3 Back -Biceps

Deadlift                                   4 sets/4 reps followed by light weight 2 sets/12 reps

Lat Pulldown                           3 sets/4 reps followed by "  " 2 sets/12 reps

Seated cable row                     3 sets/4 reps followed by " " 2 sets/12 reps

DB Shrug                               3 sets/ 4 reps followed by " " 2 sets/ 12 reps

BICEPS

BB Curl                                 4 sets/ 4 reps followed by 2 sets/12 reps

Incline DB Curl                      3 sets/ 4 reps followed by 2 sets/ 12 reps

Ez Bar preacher curl               3 sets/ 4 reps followed by 2 sets/ 12 reps

Cardio 30 minutes

Refuel after a workout. Protein Powder. Why am I gaining when I do cardio weekly?

Woman start to lose muscle mass starting at the age of 30 and bone density after the age of 40.

Why is this important?
When you lose muscle mass your metabolism slows down, hence, weight gain. When we lose muscle we are at a higher risk for injury.  You want to be able to keep up with your children and grandchildren!

Eating after a workout?
When you workout, run, zumba, cardio, dance, etc you are burning/depleting your glycogen storage. Glycogen is stored in the muscle, and it gives you the energy to workout/cardio . You must re fuel after a workout within 30 minutes to 1 hour.

How does the body make Glycogen? 
Carbohydrates are stored as glycogen in the muscle and liver. This is why you don't want to restrict your carb's. Your body needs carb's for fuel.  PROTEIN is used primarily as building material.



Why do I have to Re fuel?
Refueling after a workout will force the body to begin repairing and building muscle.
Did you ever workout and feel like crap? You just can't lift that day or don't' have the energy to get through the class? That's because you didn't refuel properly the days before.  If you want to feel energized and ready for your workouts you must re fuel!

What happens if I don't re fuel?
Our bodies are amazing machines. If you don't fuel it properly it will steal from another source. YOU DON"T WANT  THIS TO HAPPEN. If you don't refuel properly your body has no other choice but to steal from your muscles!! yikes
TIP:  Remember what I just said about losing muscle. If your body starts fueling off your muscle you will end up gaining weight! 

DECREASED MUSCLE=INCREASED BODY FAT

Why is adding muscle key?
For every pound of muscle you gain your body will burn approximately 50 additional calories at REST! 
It takes energy to keep muscle alive. It takes no energy to store fat on the body, fat will not leave! You have to burn it off through exercise or reducing calorie intake. 

Gaining muscle is not as easy as gaining or losing weight. Often when people first start working out I hear them say, "oh, I gained weight. It must be because I gained muscle" WRONG. If you are gaining muscle you should be shedding weight. You are consuming extra calories which caused weight gain

Your wondering what to eat?
The fastest way to get fuel to the body is drinking a Protein shake within 30 minutes after a workout.
You want to eat a balanced meals within 2 hours of your shake

How to pick a protein powder?
There are so many brands and types of Protein powder on the market. Which one do I pick?
Here are a few tips you want to look for when deciding on your purchase.
Ideally, you want to pick a WHEY protein. If you don't want animal protein there are alternatives. Sun warrior and Vega are vegan protein options.
Again, we've talked about this time and time again. The shorter the ingredient list the healthier it is.

TIP: The first ingredient should be WHEY PROTEIN ISOLATE not Concentrate.
Whey protein Concentrate is more of a filler. Leaving you heavy and bloated for hours.

As a woman I typically use 10oz. of water and 1/2 of the large scoop. It's very hot here in FL so I can't keep coconut/almond milk in my car to mix. I typically eat a small banana with my shake. 

If I am home sometimes I will mix 1/2 protein scoop with peanut butter, milk of choice, banana or frozen blue berries/strawberries, etc. in the blender. This is more of a meal and will hold you over longer. 

Below is the best, cleanest protein I can find on the market. It's pricey but it should last a few weeks, you only need 1/2 scoop.  You can find it at a Vitamin Shoppe or health food store. 
It mixes very smoothly in a shaker. Other proteins are clumpy and don't mix well.

 

You can't out exercise a bad diet! You are not entitled to a heavy, fatty meal after a tough workout. You might as well just stayed home!



During your workout lasting under 1 hour. You need nothing more then WATER. Anything more then that and you want to replenish the body with a clean sports drink. Try to stay away from Gatorade it is loaded with sugar and high fructose corn syrup.

Your workouts shouldn't last more then hour and half tops! If your training for an event that's different. If your just at the gym for hours on end. You are wasting your time and not working out correctly if you can last that long.

Cardio Junkies

You know who you are. You go to the gym or your class. You have that special spot/cardio machine. You get on it everyday doing the same workout. Your body needs a challenge. Every 4-6 weeks you should be switching up your routine. IF you are NOT you are not burning calories like you did when you first started. The body will adapt to exercise.

When people start to run, train for an endurance event, or take nothing but cardio classes they end up gaining weight/flabby rather then leaning out.

Why does this happen?

Remember~The body will steal from your muscles if your not fueling correctly or doing to much cardio. If you do nothing but cardio classes multiple times a week you are burning muscle.To balance it out you must incorporate resistance/weight training to get maximum results.

Weekly dinner idea's for the family

First, I want to say I am back to blogging about exercise and nutrition. I was off my game this summer with the kids being home and work.


I recently read an article that shocked me.

Most people eat out these days and those that do cook (90%) are preparing pre packaged frozen dinners. Very limited nutritional value and lacking what more American's need in their diet FRESH VEGETABLES.

I can't say it enough. Instead of trying a fad diet. INCREASE your daily vegetables. Your digestion will improve and your body will feel alive again. Not drained and sluggish!

Schools have eliminated Home Economics. I loved that class!

Which left me thinking. If parents aren't cooking dinner. What are we passing down to our children? Will they cook? We are setting them up for an obese/unhealthy lifestyle

Obesity for children is on the rise and causing adult diseases earlier then ever recorded. Elementary children have high cholesterol, diabetes, and high blood pressure. These diseases are preventable and are directly related to what is going in their mouth!

It all comes down to what we feed them!

I realize your saying, "Jackie, I work full time. I don't have time to cook dinner."

YES YOU DO! You're being lazy!!

You have to make the time to prep meals and cook. If not for you for your children! Stop buying into foods that are loaded with unnecessary calories, fat and sodium. Cooking meals is simple and quick. In the beginning when you're first learning it can be time consuming and frustrating. Start with simple recipes, make what you would typically but find a healthier version.

Keep it simple.  Add in spice, fresh herbs or tweak according to your families taste.

GET BACK IN THE KITCHEN

Typically families eat the same meals over and over each week.

If I'm limited on time I cook in the crock pot, prepare meals on Sunday, and use the pressure cooker.

Get the kids involved, have them chop, peel, package snacks, mix and beat with you. Get them involved. They'll love it!

Where do I get my idea's from? I subscribe to tons of health magazines, love getting cookbooks from the library. I'm always reading and learning new idea's and recipes. It's as much of a passion to me as fitness.
Diet is 80% of the battle. Working out is the icing on the cake.

People often think I have a strict diet and limit what my kids eat. That is far from the truth. Yes, I do eat very clean and well. I'm human. I still eat junk from time to time. I've learned over the years to eat well because it makes me feel energized, alert, and alive. This took me YEARS to evolve. It's a personal choice. I eat a wide variety diet.
I grew up eating ding dongs, soda and yohoo. Lived off candy bars and was a candy addict.

However, my parents still cooked a huge typical dinner.  I learned and watched my father cook dinner every night. I guess it stuck and inspired me to do the same for my family. My mother did cook. However, my father was off by 3 so he was able to prepare dinner. which included an Appetizer (fruit or veg with dip) meat, starch, vegetable, and rolls.
We sat down as a family and ate every night. I do this my children as much as possible. If I'm running out the door at least the three of them are eating together AT THE TABLE.

So people often ask me~ what do your kids eat for dinner?

Tonight they had Taco's for dinner.

I already had brown rice I made a few days ago. Reheated it
I never buy white rice! They have become accustomed to brown rice and don't' even notice.

Bought salsa (look for one's with the least ingredients)
Shredded cheddar
Dice up toppings they like: lettuce, tomato, onions, etc

I make my own taco seasoning. It's simple and they love it!

The prepackaged stuff has words I can't pronounce in the ingredients. Loaded with MSG and chemicals. I'm not really sure why since it's dried and so simple to make.

Taco seasoning
1 TBS chili powder
1/4 tsp garlic powder
1/4 tsp onion powder
1/4 tsp crushed red pepper flakes
1/4 tsp dried oregano
1/2 tsp paprika
1 1/2 tsp cumin
1 tsp of sea salt and black pepper
after you brown meat and drain fat. Mix in seasoning add approx. 1/4 c of water. More if it's to dry. simmer a few minutes until it thickens.
Makes enough for 1lb of meat. Double if you have a big family;)

Make extra and store in a container so you always have it on hand.

As for the meat I usually use ground turkey. Sometimes I use the fake meat they can't tell the difference.

Hamburgers:

This is another go to easy meal on the grill they love.

I try my best to buy whole wheat buns. Not always the case sometimes it's typical hamburger buns.

I always buy regular chop meat. 80%~ Any higher and the burgers are dry. Sometimes, I add oatmeal, chopped spinach, egg just to beef up the burger and get some fiber in them...shhhh

They eat baked french fries and some type of vegetable. Sometimes, I make homemade baked beans but they take forever.

Chicken:

There not keen on grilled chicken so I typically bread it. Dip in eggs and breadcrumbs. I cook in the pan using safflower or coconut oil. I use just enough oil to coat the pan. They have a higher burning point and brown the chicken nicely.

They will eat a grilled chicken BBQ sandwich.

Again, quick simple BBQ recipe that will last in the fridge for weeks. If you purchase store brand they typically have high fructose corn syrup, and other added unpronounceable ingredients.

BBQ sauce:

1tsp oil
1/2 sweet onion
2 cloves of garlic
1 cup of tomato sauce
1 chopped pepper
1 TBSP deli mustard or dijon
1 TBSP cider vinegar
1 tsp Worcestershire sauce
2 TBSP blackstrap molasses
1TBSP honey
1 tsp chili powder
1/2 tsp smoked or sweet paprika

Sautee onions approx. 5 min, add garlic. Add rest of ingredients to sauce pan. simmer 15 minutes until thickened. Pour into food processor to smooth out or use an immersion blender.

Spaghetti or Ziti is another big hit here.

I always buy whole wheat pasta and typically buy tomato sauce.

If I have time I will pre make turkey meatballs and toss them in. Other wise I saute up vegetables.

TIP: If your torn between two tomato sauce brands remember the shorter the ingredient list the healthier the product is!

If I'm making baked ziti. I cook the ziti according to package.  In a separate bowl I mix ricotta cheese (sometimes I use 1/2 cottage cheese and 1/2 ricotta), egg, dried parsley, parm cheese. Add shredded mozzarella cheese and tomato sauce. Mix to combine. Pour into a 13x9 glass baking dish. Bake at 350 for 30 minutes.

You can pre make this meal days in advance. Leave in the fridge. When your ready bake in over and wah~la dinner;)

Serve with a toss salad. CLEAR dressing. Typically I use a balsamic vinaigrette made at home NOT store bought. Again, just Google a recipe there are tons and it's simple to whip up in seconds.

Of course garlic bread. NEVER buy the pre made garlic bread. Buy a fresh loaf of Italian bread. Butter it when we get home and sprinkle on garlic powder or you can use fresh minced garlic.
Typically I put on cookie sheet and broil until brown.

Italian bread made fresh in the store has very few ingredients and limited added ingredients (if any).

Pizza:

I don't have much luck making homemade pizza. I buy pizza from the pizzeria.  This is my night to relax and not cook. You could always make mini english muffin pizza and let them add there own toppings.

You can always make breakfast for dinner. Kids always love that idea!

Always purchase raw vegetables and cook, saute, bake or grill yourself! EVERY dinner should contain a vegetable. Even if they don't' eat it always have it available. ONE day they will try it. I know your frustration on this. MY daughter is the worst! Try a new vegetable each week as a family. Show them your willing to try something new and they will follow.

I could go on and on with recipes we eat. I switch up our meals each week. I have time to bake and prepare. If you have time~ you have no excuse! I love to try new recipes each week. keeps it interesting. However,I  always have our typical go to meals.

Here are a few helpful sites to search recipes.

http://www.cookinglight.com/food/quick-healthy/food-on-the-move-00412000084454/

http://www.cleaneatingmag.com/

http://www.pressurecookerdiaries.com/

http://www.eatingwell.com/

Dessert:
Limit sweets  to 1 or 2 times a week. Offer fresh fruit as an alternative.

Don't buy the pre packaged cookie dough. It's crap. Make the cookies from scratch. You'll end up with dozens and it will be cheaper. The kids will love to make these.

Brownies:
I'm guilty of buying the boxed stuff. I've yet to find a recipe that will taste similar. Just limit how often you bake them.
I have made the blackbean brownies that Jordanne will eat. Recipe is on pintrest. You can't tell they have beans in them.
Also, I've made brownies made with beets. I can taste the beets. Rich and the boys will eat them. I'm not 100% sold on them. Which is weird since I eat beets

Ice cream:
Skip the slow churn or low fat options. The ingredient list is long. They have to add more chemical ingredients in order to thin it out.

Snacks:

Banana boat: Kids love to take a banana~ split down the center, top with vanilla yogurt and granola or cereal.

Banana roll up: take a tortilla wrap. spread with peanut butter (natural) place chopped banana in wrap and top with honey. roll up and enjoy

PB&J
I purchase Smuckers Natural for them. I dump oil and PB in the kitchen Aid. Combine then pour back in jar. You only have to mix it once. I made fresh home made strawberry jelly this summer. We are down to the last jar. HURRY up strawberry season;)

Trail mix:  you can purchase these but it's pretty pricey. I typically purchase RAW nuts, and toss in chocolate chips, cereal, raisins, etc.


You can refer back to my protein bar in an earlier post. They love those and they go fast!

Stress

When ever I talk to women about fitness, they always refer to a stress-or in their life holding them back. It's an Excuse! Face that and you will change your thought process.

We all have stress. It's how you manage it that counts.

Unexpected challenges and circumstances good or bad cause stress.

Stress wreaks havoc on the body.

Many people approach me about nutrition and exercise. 

It is a learning process. You can and will feel amazing when you fuel your body with healthy food and nutrition. Try new recipes, read a fitness book, and never stop educating yourself!

ASK questions!!

NO IF's, AND's, OR BUT's... BREAKFAST IS A MUST!!!!

Typically within an hour of waking up.

Diet is 80% of the challenge. Lifting weights is a must! 

As we age we lose muscle mass each year. Muscle revs the metabolism and keeps you lean. Don't be afraid to lift weights, you wont get huge muscles. We don't have enough testosterone!

However, you will have to over come your own challenges. We are each unique. 

I can only give you tips and advice. You are in control of your life.

First rule: This is hard for many women.

You always have to make yourself the priority. 

When you're happy, everything else in life falls into place.

You have to believe in yourself! All to often I hear women say "they can't" Can't means WON'T. Step out of your comfort zone and challenge yourself!

My client today did a chest exercise. She pushed herself and did more reps then she thought she could. That little bit of a push can make a huge difference. I saw the excitement in her eyes. A simple goal reached is a HUGE accomplishment. 

Stop comparing yourself to other's. Compete with yourself.

We all fall down and have slip ups. Don't let them hold you back. 

Get up and dust yourself off!
Put your fighting gloves on and come out stronger.

These last few weeks I slipped up. I fell back into bad habits.

Thank God I've been at this long enough that my slip ups don't last more then a week. That wasn't always the case. My slip ups could be weeks, or even months long.

Some times we need to fall, to remember how far we've come. Makes us appreciate where we are.

Sometimes getting closer to your goal can be scary. We do everything in our power to keep it from being achieved. 

Over eat, negative thoughts, abuse alcohol, binge, what ever your escape is, don't let it win! 

Make a plan. Write it out and post it somewhere. If you fall off, start back with the next meal/next workout. 

MUST HAVE ON HAND

Always have a snack preferably non perishable, raw unsalted nuts, dried fruit (non sulfa), protein powder, fresh fruit, pre-made oatmeal bars. Limit your protein bar intake as it's not real food and filled with additives and high in sugar. They are almost like a glorified candy bar.

Always carry a bottle of water. Glass or BPA free. DO NOT reuse water bottles they break down and become more toxic.

Find time to exercise. If you say you don't have time you're really saying it's not a priority!

You are accountable for what goes in your mouth. 

Eat crap - you'll feel like crap.

I eat very healthy. People think I have a limited diet. I probably eat more of a variety of food in one day then most people eat in a week on the Standard America Diet (S.A.D)

Fast food is tasteless. Wake up your taste buds with fresh fruit and veggies. Your taste buds will adjust. I promise!

You must cook! Do not buy or limit "healthy" pre-packaged,canned, frozen foods.
They are loaded with added preservatives(chemicals)which mess with hormones and wreak havoc on the body. Eat more natural foods. ex.. grown from the garden or if it has a mother;)