I have a monster sweet tooth. I love chocolate, gummy anything, cake, cookies...you name it. And don't get me started on cherry pie <eyes roll back into head>. When I decided to start eating healthier, naturally, I had to eliminate just about all of those foods from my normal routine (though, a treat now and again is perfectly alright as long as it's not excessive). The cravings persisted, however. So, in place of those unhealthy snacks, I substituted much healthier options that catered to my need for sweets while providing nourishment, vitamins, and minerals to my diet instead of empty calories.
Shakeology has been instrumental in that regard, as it provides a dense dose of daily nutrition yet tastes amazing. It's my favorite breakfast these days, partially because I feel like I'm breaking Breakfast Law by having something that tastes just like a chocolate milkshake that early in the morning. It is tremendously healthy and filling, which lessens my cravings for other sweets. Additionally, I started making my own "parfait" with plain greek yogurt and berries. I'll add a touch of honey to some cottage cheese as a snack instead of reaching for a stack of Oreos (recently bought Buckwheat Honey...the layers of flavor are both delicious and intriguing, highly recommend!). Using Stevia (natural, non-processed extract) is a great substitute for sugar and artificial sweeteners. And, generally, before you reach for a candy bar, reach for an apple! Fruit is never a bad alternative as long as you don't eat in excess and are exercising regularly (the sugar in fruit--fructose--is of a different composition than that which you find in most junk food--sucrose--having different phytonutrients and being slower to digest...which is a good thing!).
Substitute some of these options for your typical sugary snacks and you'll feel better and start to see those extra pounds peel right off. Have any other healthy alternatives? Leave ideas in the comments!
Friday, March 21, 2014
Monday, March 17, 2014
What is a Challenge Group?
Here's a video I recently posted explaining challenge groups. Challenge Groups can be a very important tool in helping you meet your fitness goal(s)...be it losing weight, building muscle, or just getting in-shape, generally. If you're at the point where you're ready to make a change and commit to a better-feeling you, I would love to take the journey with you. Click HERE to make me your coach and let's get started!
COACH LINK
COACH LINK
Thursday, March 13, 2014
Why join a challenge group?
Challenge groups? Why do I need a challenge group? What IS a challenge group?
I'm pretty sure that we can all agree working out can be tough. (and, if not, it is time to find a new exercise program!) The journey can be energizing...the results, amazing. But we all have those days where we're just not feeling it; the motivation just isn't there for some reason and we start thinking up excuses not to workout or fall back on our healthy eating. This is where challenge groups come into play.
Challenge groups, in a nutshell, are fitness support groups, usually hosted on Facebook, consisting of members who commit to a workout program and post their progress daily on the group page. Members usually posses similar goals and aspirations...to lose weight, tone up, increase stamina, build muscle, etc... We encourage each other, offering support and guidance geared toward making sure everyone stays on track. It’s great for motivation, holding each other accountable, and exchanging ideas and suggestions.
Just think: you wake up tired and reach to turn off your alarm instead of getting out of bed for your workout or you come home from a day of work, ready to plop down on the couch...BUT then you remember that you have a group of people that are waiting to hear about your daily workout and cheer your progress as they tell you about theirs. You push yourself the extra inch you need to put on your workout clothes and press play. Afterwards, you feel SO GOOD having gotten in your daily exercise, immediately post on the group page, and receive a handful of excited replies congratulating you for staying committed! It's a great feeling all around. You're helping yourself and others at the same time.
Challenge groups are a fantastic tool to keep you on track so you can get the results you want out of your program and help others' achieve their goals as well. They have helped so, so many people lose tremendous amounts of weight, gain muscle, better their eating habits, and improve their lives on the whole. If you want to be part of my next challenge group, let me know ASAP and we will find a program that's right for you!
I'm pretty sure that we can all agree working out can be tough. (and, if not, it is time to find a new exercise program!) The journey can be energizing...the results, amazing. But we all have those days where we're just not feeling it; the motivation just isn't there for some reason and we start thinking up excuses not to workout or fall back on our healthy eating. This is where challenge groups come into play.
Challenge groups, in a nutshell, are fitness support groups, usually hosted on Facebook, consisting of members who commit to a workout program and post their progress daily on the group page. Members usually posses similar goals and aspirations...to lose weight, tone up, increase stamina, build muscle, etc... We encourage each other, offering support and guidance geared toward making sure everyone stays on track. It’s great for motivation, holding each other accountable, and exchanging ideas and suggestions.
Just think: you wake up tired and reach to turn off your alarm instead of getting out of bed for your workout or you come home from a day of work, ready to plop down on the couch...BUT then you remember that you have a group of people that are waiting to hear about your daily workout and cheer your progress as they tell you about theirs. You push yourself the extra inch you need to put on your workout clothes and press play. Afterwards, you feel SO GOOD having gotten in your daily exercise, immediately post on the group page, and receive a handful of excited replies congratulating you for staying committed! It's a great feeling all around. You're helping yourself and others at the same time.
Challenge groups are a fantastic tool to keep you on track so you can get the results you want out of your program and help others' achieve their goals as well. They have helped so, so many people lose tremendous amounts of weight, gain muscle, better their eating habits, and improve their lives on the whole. If you want to be part of my next challenge group, let me know ASAP and we will find a program that's right for you!
Tom Kha Gai - Thai Coconut Soup
This was a BIG winner in our household. Seriously delicious and very different from our typical fare. It requires lots of great, healthy ingredients for which we had to go to our local Asian market--I didn't even know galanga existed, previously--which made it fun to prepare as well as eat.
The site can be found HERE, recipe copied below.
Broth:
1 can coconut milk
2-3 cups chicken stock (homemade is best, then the stuff in cartons; boullion cubes are a last resort.)
pinch of salt
1 teaspoon palm sugar (I usually substitute brown sugar)
2 stalks fresh lemongrass, washed and choppped in chunks (dried lemongrass is far inferior - punch it up with extra lime juice and zest at the end if you're forced to go this route)
3 red shallots, peeled and chunked (I often substitute 3 smashed cloves of garlic plus a bit of onion)
2 coriander roots, scraped (I usually substitute a pinch of whole coriander seed plus a handful of fresh coriander (cilantro) leaves)
2 chili peppers, halved (pick your favorite type, and modify number to suit your spice taste)
1.5 inch chunk of galanga root, chunked (ginger is in the same family, but tastes totally different - galanga TOTALLY makes the flavor of this dish. If you can't get this locally, travel to a nearby city and visit the asian markets or scour the internets, buy a pound, then freeze what you can't use now. It's a floral flavor that you'll definitely recognize if you've had tom kha gai before.)
3 kaffir lime leaves, coarsely chopped (I have a kaffir lime tree in my yard, but you can substitute lime zest if necessary. It just won't be as fragrant and complex.)
1 teaspoon chili garlic sauce (optional, and kind of a cheat, but often good.)
Chunks:
1 pound boneless skinless chicken thighs, cut to 1" pieces (you can use breasts, but the thighs are moister and tastier)
1 cup chopped mushrooms (your choice - mix it up)
1-3 Tablespoons fish sauce (This stuff is pungent - if you're not familiar, add incrementally and taste before increasing. But don't be turned off by the smell. Definitely use some, as it's a key flavor that softens when you add it to the soup.)
1 can baby corn, drained and chopped to 1/2" chunks (optional)
Finish:
1 Tablespoon lime juice (more if compensating - see notes above)
1 handful fresh cilantro, chopped
1/2 cup grape tomatoes halved, or 2 plum tomatoes coarsely chopped (optional)
Tools:
1 large pot, at least 3 qt
knife
cutting board
The site can be found HERE, recipe copied below.
Broth:
1 can coconut milk
2-3 cups chicken stock (homemade is best, then the stuff in cartons; boullion cubes are a last resort.)
pinch of salt
1 teaspoon palm sugar (I usually substitute brown sugar)
2 stalks fresh lemongrass, washed and choppped in chunks (dried lemongrass is far inferior - punch it up with extra lime juice and zest at the end if you're forced to go this route)
3 red shallots, peeled and chunked (I often substitute 3 smashed cloves of garlic plus a bit of onion)
2 coriander roots, scraped (I usually substitute a pinch of whole coriander seed plus a handful of fresh coriander (cilantro) leaves)
2 chili peppers, halved (pick your favorite type, and modify number to suit your spice taste)
1.5 inch chunk of galanga root, chunked (ginger is in the same family, but tastes totally different - galanga TOTALLY makes the flavor of this dish. If you can't get this locally, travel to a nearby city and visit the asian markets or scour the internets, buy a pound, then freeze what you can't use now. It's a floral flavor that you'll definitely recognize if you've had tom kha gai before.)
3 kaffir lime leaves, coarsely chopped (I have a kaffir lime tree in my yard, but you can substitute lime zest if necessary. It just won't be as fragrant and complex.)
1 teaspoon chili garlic sauce (optional, and kind of a cheat, but often good.)
Chunks:
1 pound boneless skinless chicken thighs, cut to 1" pieces (you can use breasts, but the thighs are moister and tastier)
1 cup chopped mushrooms (your choice - mix it up)
1-3 Tablespoons fish sauce (This stuff is pungent - if you're not familiar, add incrementally and taste before increasing. But don't be turned off by the smell. Definitely use some, as it's a key flavor that softens when you add it to the soup.)
1 can baby corn, drained and chopped to 1/2" chunks (optional)
Finish:
1 Tablespoon lime juice (more if compensating - see notes above)
1 handful fresh cilantro, chopped
1/2 cup grape tomatoes halved, or 2 plum tomatoes coarsely chopped (optional)
Tools:
1 large pot, at least 3 qt
knife
cutting board
Tuesday, March 11, 2014
ACCOUNTABILITY
Working hard everyday...used to think the payoff was coming, but now I know that the journey is the reward. Here's to staying committed!
Sunday, March 9, 2014
Lime & Basil Tilapia
Wednesday, March 5, 2014
Sesame Tofu Stir-Fry over Rice
Had this last night. CRAZY good and very healthy. Main ingredients are asparagus, mushrooms, brown rice, and tofu. Make sure you use extra-firm tofu; we didn't know there was a difference and bought "medium-firm" tofu...definitely was not bad, but you can taste the difference in texture. Can find the full recipe HERE.
Monday, March 3, 2014
Tom's Southwestern Falafel with Avocado
1 can organic pinto beans
1/2 cup green onions
Cilantro
1 tsp olive oil
1/2 cup crushed whole wheat tortilla chips
Cumin
Mash up and make into patties. Grill on open pan. Serve with warm pita, hummus, and cabbage.
1/2 cup green onions
Cilantro
1 tsp olive oil
1/2 cup crushed whole wheat tortilla chips
Cumin
Mash up and make into patties. Grill on open pan. Serve with warm pita, hummus, and cabbage.
Sunday, March 2, 2014
Sweet & Smoky Tofu
A good one from cleaneatingmag.com...taking tofu to a new level! Click HERE for recipe.
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| Photo by Laura Wright |
P90X3 Review - Second Month
Whew...month two, DONE. Man, I love this program. It is challenging, rigorous, and fun. Yes, I said "fun." I actually look forward to the workouts everyday...sounds crazy, I know. But it's true. It's all about results...even little ones are so motivating. It makes the experience so much more enjoyable and that is what I love about this program; you don't have to wait a long time to start enjoying the fruits of your labor! Ok, no more yammering on...time for the review. MONTH TWO, here we go!
The new workouts you'll encounter during month two are:
The new workouts you'll encounter during month two are:
- Eccentrics Upper
- Triometrics
- Eccentrics Lower
- Incinerator
- MMX
Eccentrics Upper
The two Eccentrics workouts focus on the "negative" part of a rep--so, for example, the part of the push up where you go down to the ground. Eccentrics Upper focuses on--you guessed it--the upper body! It's all about going slow on the negative and then springing back. You go from pull-ups, to push-ups, to shoulders/tris/bis with a 30 second break in between sets. Not necessarily many reps involved with each exercise, but don't get me wrong...this is a KILLER. Talk to me after you've done ten "V" pull ups going down nice and slowly each time and then exploding back up to the top of the bar. I'm getting sore just thinking about them. An awesome routine.
Triometrics
Trio is a hardcore leg workout consisting of non-repeating, 1-minute long exercises split into three 20-second levels of intensity per move. While the name sounds like plyometrics, there actually aren't a ton of plyo moves in this routine. But you'll squat, lunge, kick, and jump your way to an accelerated heart rate and dog-tired legs by the end of this one. There are some funky, yogaesque exercises like Warrior 3 squats and Hell's chair that are a creative way of combining isometrics, balance, and whatever word describes your legs feeling like they're being slow-roasted on a spit.
Eccentrics Lower
Just like Eccentrics Upper, but with a focus on the lower body. Again, not a tremendous amount of reps per move, but the burn on the way down makes up for it. The moves consist of squats, lunges, and other creative exercises, many incorporating weights. A good lower body resistance routine that I enjoyed more the the more I did it.
Incinerator
This one is a BURNER. It is an upper body workout consisting of pull-ups, push-ups, rows, and curls in which you perform the moves until muscle failure. It's double-burny (a technical term) because you work each muscle group twice in a row before moving on to the next. The routine goes quickly, so you need to remember to pace yourself a bit while still giving it all you've got. Oh, and the final three minutes...riiiight... They are devoted to a plank-laden burnout that is the perfect(ly painful) end to this fast-paced, monster upper body routine.
MMX
I wasn't sure if I was going to like this one as I was not a huge fan of Kenpo X from P90X. To this day, I'm still not sure why...I guess it is something about throwing punches without hitting anything leaves a little bit to be desired. However, MMX is a bit of a different animal. In a good way. It is chocked full of punches, elbows, kicks--the usual bump and grind--but also throws in sprawls (quickly dropping down to a plank position, more or less), which will take your heart and stuff it into an electrical socket. Exercises sometimes consist of combinations of four moves or more, so they can be a bit tough to master the first time around. By inviting sprawls to the party to supplement the punches and kicks, this routine ends up being a really stellar heart-pumping, calorie burning cardio workout.
And, of course, there is the "transition" week rounding out the month as with Month 1. (for a description, see my review for Month 1 of P90X3)
I am still loving this program after Month 2. The switch-up in routines was a welcome change--not that I was tired of the routines from Month 1, but it's always nice to incorporate variety into your workouts. Plus, their emphasis on muscle confusion helps with progress; I did "The Challenge"--a Month 1 workout--just for giggles towards the end of Month 2 and found that I was able to complete it with more reps than during Month 1. PROGRESS, BABY.
From a results standpoint, they are much more visible than at the end of Month 1. My arms are taking shape nicely (taller biceps and triceps are starting to resemble diamonds), shoulders are gaining definition, and my abs are...well...you can SEE them, now. My legs, while not necessarily looking incredibly muscular, have trimmed down a bit and feel much stronger than before, especially when walking up stairs. And, core-wise, I feel very tight and together, like my limbs are now functioning as part of a whole instead of independently. Going to have a pretty rockin' "after" picture in 5 weeks...
Very excited to continue on to Month 3, which will be a combination of the previous months' workouts and one new one: Decelerator. I will post a final review after completing the 90 days. If you have any questions in the meantime, don't hesitate to ask! Post a comment below or you can reach me at:
facebook.com/jfrofitness
jfrofitness@gmail.com
Want some free coaching to kickstart your journey! Click HERE to make me your Coach and let's get started today!
Triometrics
Trio is a hardcore leg workout consisting of non-repeating, 1-minute long exercises split into three 20-second levels of intensity per move. While the name sounds like plyometrics, there actually aren't a ton of plyo moves in this routine. But you'll squat, lunge, kick, and jump your way to an accelerated heart rate and dog-tired legs by the end of this one. There are some funky, yogaesque exercises like Warrior 3 squats and Hell's chair that are a creative way of combining isometrics, balance, and whatever word describes your legs feeling like they're being slow-roasted on a spit.
Eccentrics Lower
Just like Eccentrics Upper, but with a focus on the lower body. Again, not a tremendous amount of reps per move, but the burn on the way down makes up for it. The moves consist of squats, lunges, and other creative exercises, many incorporating weights. A good lower body resistance routine that I enjoyed more the the more I did it.
Incinerator
This one is a BURNER. It is an upper body workout consisting of pull-ups, push-ups, rows, and curls in which you perform the moves until muscle failure. It's double-burny (a technical term) because you work each muscle group twice in a row before moving on to the next. The routine goes quickly, so you need to remember to pace yourself a bit while still giving it all you've got. Oh, and the final three minutes...riiiight... They are devoted to a plank-laden burnout that is the perfect(ly painful) end to this fast-paced, monster upper body routine.
MMX
I wasn't sure if I was going to like this one as I was not a huge fan of Kenpo X from P90X. To this day, I'm still not sure why...I guess it is something about throwing punches without hitting anything leaves a little bit to be desired. However, MMX is a bit of a different animal. In a good way. It is chocked full of punches, elbows, kicks--the usual bump and grind--but also throws in sprawls (quickly dropping down to a plank position, more or less), which will take your heart and stuff it into an electrical socket. Exercises sometimes consist of combinations of four moves or more, so they can be a bit tough to master the first time around. By inviting sprawls to the party to supplement the punches and kicks, this routine ends up being a really stellar heart-pumping, calorie burning cardio workout.
And, of course, there is the "transition" week rounding out the month as with Month 1. (for a description, see my review for Month 1 of P90X3)
I am still loving this program after Month 2. The switch-up in routines was a welcome change--not that I was tired of the routines from Month 1, but it's always nice to incorporate variety into your workouts. Plus, their emphasis on muscle confusion helps with progress; I did "The Challenge"--a Month 1 workout--just for giggles towards the end of Month 2 and found that I was able to complete it with more reps than during Month 1. PROGRESS, BABY.
From a results standpoint, they are much more visible than at the end of Month 1. My arms are taking shape nicely (taller biceps and triceps are starting to resemble diamonds), shoulders are gaining definition, and my abs are...well...you can SEE them, now. My legs, while not necessarily looking incredibly muscular, have trimmed down a bit and feel much stronger than before, especially when walking up stairs. And, core-wise, I feel very tight and together, like my limbs are now functioning as part of a whole instead of independently. Going to have a pretty rockin' "after" picture in 5 weeks...
Very excited to continue on to Month 3, which will be a combination of the previous months' workouts and one new one: Decelerator. I will post a final review after completing the 90 days. If you have any questions in the meantime, don't hesitate to ask! Post a comment below or you can reach me at:
facebook.com/jfrofitness
jfrofitness@gmail.com
Want some free coaching to kickstart your journey! Click HERE to make me your Coach and let's get started today!
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