How it all started..

Hard Times. Looking back I cant believe I let myself come to that. It was a very sad and difficult part of my life. I hid in my house for the first few months after I gave birth, embarassed and humiliated. My journey began 4 months after giving birth- I was sobbing on my closet floor with nothing to wear- sick and tired of wearing maternity clothes.

So, I set out for the perfect diet. Going from one to the next. I started- maybe lasted a week or two- but ultimately couldn't keep up and didnt have the stamina for rigid calorie counting or carb restricting. I had a newborn and I needed energy. I needed to face the reality of my life, having a family to care for- yet also face the reality that I was 20 and weighed over 200 lbs.

The gym was Plan B. I ate whatever I needed for energy, and decided to focus on my workouts. When baby went to sleep at night, I hit the gym. I knew nothing. Do I start in this room or in that room? On this machine or that machine? Should I use the machine? Use weights? How heavy? How long? I was sick and tired of following other peoples preachings of what worked for them.My diet failures were haunting me and I decided to do it on my own. Try it out. Take baby steps and track my progress. So I did. Every night I watched other members, watched trainers, and tried anything and everything I felt would be beneficial. Some worked- some didnt. I started understanding the way my body worked and what types of exercises worked for me. If I absolutely dreading doing something- I forgot about it and never looked back. I needed the gym to be a pleasant expirience for me, one that I looked forward to- and not cringe at the thought of. I took my time, educated myself, became friends with all the trainers at my gym and learned everything I could just by watching them. It was their suggestion I get certified and share my knowledge with others. I did just that- got nationally certified- applied everything I learned to my own weight loss journey and succeeded. I did it slow, it took a very long year- but I committed myself to changing my life.

At first, I made myself do 45 minutes a night of cardio for 5 straight days. Whatever it was. It could be one machine, two machines, 3 machines, whatever. I stuck only to that for two weeks. Weight slowly came off. I added in some weight training. Ok- 3 nights cardio- 2 nights weights. More weight came off. Hmm- more weights? More cardio? Take a day off? Yoga? Classes? Through my journey, I've tried so many things and continue to try new things. One of the most valuable things I feel is important for every woman to know is that there is no one size fits all formula for working out. To each their own- but commit to what you chose- and ENJOY doing it.

During that process I learned all about nutrition and the different foods we eat. We all form different eating habits, and I knew when I needed more energy- more food- and where I could cut back slightly. I monitored my weight. I wrote in a journal everday- since the beginning I have always been very strict during the week and let myself relax over the weekend. I dont "diet". I have my way of eating and I enjoy healthy food. I will cut back on certain things if I feel the need to, and add when I feel I dont have enough energy. I love big portions, lots of food, good food- and take that all into account when creating my eating lifestyle.

I like my carbs in the morning. I get my workouts done in the morning so I could use all the energy I can get. I've found that oatmeal, sweet potatoes, and brown rice are the carbs that fill me up more than others. I dont like fish but I love chicken and taught myself so many different ways of cooking it. I know that I have days I cant look at chicken so I have alternatives when I need it. I know I'm a snacker and what foods are my weaknesses. I prepare my food, prepare myself- and know what I need to do in order to eat well that week.

I committed myself 3 years ago. I'm at a comfortable weight, and have remained at that weight since I got there (minus the second pregnancy). I learn new things each day about myself and my fitness journey..and the more I learn the more I love. I've never been comfortable with status quo- or mediocore. Go big or go home...so in closing after all my preaching..if you believe you can do something- and put in the work to get there- you'll do it..and if you dont believe you can do it- then screw that and prove yourself wrong!

Pass the lettuce please

Busy Busy day..finally a moment to breathe- just got Sarah down for a nap. We're sleep training her (again- about the 4th time) and its been a rough couple of nights.

I'm finished with clients for the week- this morning I worked out with 2 clients and then met a friend for a run in this dirt path. She tells me she found this amazing one hour run with insane hills- ups and downs- the first 30 min is torture and then it gets easier...Ok, I try it. Not only try it- I brought Sarah in her stroller. I was dying, sweating, it was hot and dry outside, but I couldnt stop. I'm too competitive- and if she's running- I'm running. So thanks for that my feet are shaking..

I came across this great article the other day. It talks about America's obsession with Fad Diets. Interesting how we live in a country where 2/3 are overweight and 1/3 are obese- yet so many Americans fall in this Fad Diet trap. Why? Simple- a quick fix. We think that in 3 days we can turn over years of bad eating, bad choices, poor exercise and voila' 3 days later we will turn into a hot skinny goddess. Really now? Let's get real. This article goes deeper into the topic but here a few thoughts I found interesting..

"Eric Oliver, associate professor in political science at the University of Chicago, reports that American values consider being overweight a sign of laziness and being thin a mark of higher social status. He argues that millions of Americans are putting their health at risk with fad diets, dangerous drugs, or extreme surgeries like gastric-bypass."

It’s not news that fad diets are unsuccessful over the long term. Time and time again, studies show that people who yo-yo diet are more likely to gain more weight after their diet is over than if they didn’t diet at all.

With trends like the low-carb craze of the 1970s, the low-fat diet of the 1980s, the Weight Watchers and Slim Fast popularity of the 1990s, the Cookie Diet, Quick Trim (endorsed by the infamous Kardashian sisters), and the Master Cleanse today, Americans’ diet preference changes with the decade.

“Most individuals want cutting-edge solutions for weight loss, and fad diets offer, at least on the surface, ‘new’ ways to beat the boring mathematical reality of long-term weight loss,” noted Robin Steagall, nutrition communications manager for the Calorie Control Council. 

Education is key to overturning Americans’ obsession with quick-fix diets.

I'll post soon my Success Story with some really ugly before photos..but point is- Fad Diets will get you no where. I have done them many times, and yes they're fun once you've reached your goal weight to try and look your best for an event- but as a solution to weight loss struggles- its not the answer. Its a quick fix that'lll turn around and bite you in the a$$.

Shabbat Shalom Folks!

Mix n Match

I wrote on Tuesday night that I was going to to work on some new workout moves to incorporate into my routines along with my clients. I have been trying to get into the Yoga groove and decided to throw in some Yoga into my usual non stop, go big or go home style workouts.
So, the workout starts off with
Walking out push ups- then immediately into T-stands and now holding the T-stands 15 seconds each side
Front lunge- 15 reps-into warrior 1 pose holding for 30 seconds- repeat second side
Weighted Plie squat-touching floor with weights and coming into chest fly
(3x)
Flog Leg sit up
Full sit ups
Reverse Crunch
(3x)
Tricep Dip, hold 15 at the end
Downward dog to tricep Push up
(3x)

In between each circuit I threw in 3 min high energy cardio of 60 second jumping jacks, 60 jump squats, 60 jump lunges..Was a fun challenge- especially after your muscles are screaming from performing the exercise-then you make em hold it for 15 seconds- they really start shaking and its all about breathing till the finish.

Food yesterday was grapefruit, green tea, P.P and coffee. I did this workout Tues night and then again Wed morning. I needed to buy a Book at Barnes and Noble- was ready to put babes in car and drive over there..but it was so nice out, so why not jog it..was definately a challenge that I'm not sure I'd do again..there were lotsa hills and when I jog with baby I prefer flat terrain- but try something new right?? Was worth it when I got there- had another coffee- my Misto-well earned!

Lunch was chicken, sweet potatoes, brown rice..had apple and popcorn for snacking, then dinner I made a good chicken- I liked..

 Take Boneless Skinless Chicken Breast

 Dip in egg

Roll in Chopped Pistachios

Bake in oven at 400 for 40-50 min..and then I made a sauce with onion soup mix, soy sauce, honey, water, salt and pepper that I served over it..

Had that with brown rice, butternut squash, and green beans..

Again- carb loading this week..I always seem to fall into that trap..gonna try to eliminate them after breakfast today..we'll see how that goes..

Today is yoga- I'm looking forward.

Get comfortable with being "Uncomfortable"

You get how the picture connects right? Yet we all do it (most of us at least) Those high heelers- they kill- we ache- we smile- sweat- cry-but stride on proudly yet so adamant that "they are actually really comfortable"...BOLLUCKS! (As the Englishmen say- take it as you wish). We're all guilty of this, pain is beauty right? Yet why is it so hard for some of us to lace up our sneakers- get out there and sweat?

For me, it was the needing of "instant gratification"..Its very hard to commit to something, put in hours of hard work, restrain, restrict, run, press, jump, squat repeat, yet all for the hopes that in a few weeks or months it pays off. So where to go from here? I cant give answers I havent actually tried..again this isnt factual its all based on my own trials and errors. Setting small goals have always worked for me..even if its something thats not so significant but in the long run- it will help you get to your ultimate goal which is highly significant so tough it out a bit in the begining wont ya??

Now lets get to that comfort thing..a lot of us are "creatures of habit"..We get so comfortable doing something- whatever it is- that changing is hard. I've been so used to an old crappy Blackberry and everytime I tried to switch wether it be an Iphone, a new blackberry- anything I just couldnt do it. I would always refer back to my piece of junk that shut down on me every 4 minutes. Theres a level of reassurance when its comes to things were so used to- and a fear of the unknown and foreign territory when we venture out into something new. But where would we be if we all stuck to what we are comfortable with? So, I've tried Yoga. Its very different to what I'm used to- and such a challenge in so many ways. It makes me stop, concentrate, relax, stretch..all the things I never do- dont feel comfortable doing- but tell myself that 2 hours a week I MUST DO IT. So ye, its learning to get comfortable in an uncomfortable situations. Trying new things. You may love it, you may hate it..but you tried. So, adapt that to your fitness lifestyle..there are so many things out there to learn and love. Dancing, kick boxing, karate, zumba, krav maga, running, sprinting, swimming, tennis, basketball, spinning, biking, hiking, yoga, pilates, yogalates, hip hop, barre classes, rollerblading- u get my drift. Have fun with it, let it be new and exciting, and learn new things about yourself and the whole active world out there thats just waiting to be discovered.

Oh, and I've recently switched to the Blackberry Torch- and love it...

So- whats next? Hmm..maybe socializing?

Chocolate Chips, "LEAVE ME ALONE"

Ohhhhh yesterday yesterday yesterday...I blame it on domestication..how you ask? Allow me to explain..
I have a pantry full of food- A very deep and wide pantry that needs constant upkeep cuz I can never find anything- hence the millions of trips to the supermarket for that last minute item when its really just sitting nicely back there in the closet waiting to be used. I keep telling myself to get those pull out drawers- I will soon enough-but until then the weekly emptying out the entire closet and putting things back neatly will just have to do. But it hasnt been weekly..or monthly..sadly I cannot remember the last time I did it. Sooooo- Sunday night it was time.

Amongst the millions of things I discovered- I came across bags and bags of chocolate chips..I put em nicely in a big ziploc and shoved them in the freezer...and thats how it all started..

Monday morning I had my usual breakfast- workout-errands..everything was going so well and then I remembered that I have this huge bag of cold crunchy chocolate chips just sitting in the freezer. So, every now and then I would come and take "just a handful". For lunch I decided to have another protein pancake and decided to throw in "just a handful" of chocolate chips. For a snack I wanted pretzels and what better with pretzels than chocolate chips! The entire day this devil of a bag was haunting me, tormenting me, and "handfuls" turned into heaping buckets..I finished it off with a late night snack or pretzels, raisins, and chocolate chips (hands down best mixture ever) and I vow never to look at chocolate chips again for the rest of the week.

THE DEVIL

My dinner last night, bag of lettuce, tomatoes, cucumbers, pickles, chicken, craisins, and walnuts. With lemon, garlic shallot dressing. I had it with sweet potato, and brown rice not pictured cuz really didnt look appetizing!

So this morning I got Sarah in the stroller, met a friend and her dog for a walk- was a nice morning stroll..

No better feeling!

Today's workout will be yoga and intervals tonight. I'm coming up with some new exercises tonight so gonna test em out in my gym..stay tuned!

Weekend Round-up

Nothing like a weekend with good appetites- lotsa food-family and the all too often sitting around the table talking, eating, and not realizing how much you're actually eating. Then, the Saturday night trip to Shnitzily where I order a health salad..but that health salad turns into half of everyone elses food and a surprise on the house sweet potatoes fries- and when something is on the house- you just cant not eat it..double negative= positive..u must eat them- all of them! They were damn worth it!

So Sunday was early morning Yoga..would u look at that??!! Then the stocking up of the house..Trader Joes, Supersal, Costco...I got lotsa fruits, veggies, coffee, proteins, sweet potato, butternut squash, snacks for lunches, milks, cheese, breads, almond butter, diet coke, water, pickles..etc

I prepped everything Sunday cuz I had some time and why not..I had some egg whites left over so I didnt need to do that just yet but heres a glimpse..

My Proteins- I buy the chicken with the skin on it b/c I feel that when you cook it with the skin it keeps the chicken juicier and more flavorful, I put salt and Herbs De Provence on top, cook at 475 for 30 min then lower to 350 and cook another hour slightly covered..I have the chicken breast for quick grilling and for tomorrow's dinner for the fam..

Chicken ready to go..

Lemons for the Tea in the morning and big sweet potatoes for chopping and roasting..I wash, chop, sprinkle with cinammon and cook at 400 for 45 minutes..

Sweet Potatoes ready to go..

Brown rice ready to go..

Veggie Drawer..

Fruit Drawer..

 Cauliflower ready to roast..

Diet Coke and Pickle Fix..


So Sundays eating was P.P for breakfast, apple for snack, chicken sweet potato, cauliflower for lunch, salad with chicken, cranberries, walnuts, and balsamic vinagrette for dinner, grapefruit for late night snack..did intense workout in garage once kids were asleep..
Sit up, walk out, push up, squat and shoulder press
Walking lunges with weighted twist
Inverted Rows
(3x)
Leg lifts
Russian Twists
Plie' Squat press
(3x)
Closed grip bicep curls
Tricep Extentions
Jump lunges
(3x)

Monday's breakfast is grapefruit, green tea- 1 hour walk in the hills with friends and babies, and then P.P with coffee..now nap time, kitchen, laundry, dinner prep..arghh..I can do this..bring it

Q and A 2

Can you recommend a good workout that can be done at home?

A few years ago I came across this workout on the web and its always been my go to workout when I need to get in something quick and effective. It's easy yet challenging, and can be modified to meet any fitness level. You also need no equipment at all which is always great! I use it a lot when I'm traveling- can easily be done in a hotel room or any area with enough room for you to move around..

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

I have such a sweet tooth, what can I eat thats healthy but also satisfies my sweet tooth?

Hmm- sugar free candies...frozen grapes..sweet fruits...sugar free fat free jellos or pudding...craisins...sorbets..dried fruit...coconut milk ice cream..just be careful with how much of any you eat..

What cardio can be done with a bad knee?

Brisk walking, swimming, eliptical, even a stationary bike..

I dont understand any of the exercises you write, can you explain them?

I can try- I hope to upload video demonstrations soon so stay tuned..there are so many different ones it would take to long to write...you can easily google any of the exercise names and a full demonstration with pictures will be available.

Do you use heavy weights? Will they make me look bulky?

Depends what I'm doing- I go back and forth. Using heavy weights will not make you look bulky- woman dont have enough testosterone for that. Using heavy weights will increase your stregnth and develop toned sculpted muscles- not big bulky ones.

Can you describe exactly how to make "The Protein Pancake"?

The most common question of the week..here goes
Cook half cup oatmeal in 1 cup water (or add 1 cup boiling water to oatmeal) (I use Quaker Oats)
Add 1/4 cup egg whites to cooked oatmeal
Add cinammon, vanilla extract, truvia
Mix all up, pour onto skillet sprayed with cooking spray
Cook 5-7 minutes each side.
I've been getting lotsa emails with variations..So once you've cooked your oatmeal and added your egg whites feel free to try adding any of these:
almond milk, reg milk, soy milk, agave nectar, flax seeds, wheat germ, oat bran, ginger, nutmeg, whole eggs, protein powder, pumpkin puree, peanut butter, almond butter, walnuts, craisins, chocolate chips, apple sauce...use ur imagination and get creative..
Also, once in cooked you can eat it topped off with bananas, berries, truvia and cinammon, peanut butter and jelly, chocolate spread, hazelnut spread...It can be a great treat when you need that little something sweet.