Southwest Salad and Fall celebrations

 We celebrated the rest of the world going back to school today with a hike.  Fall is by far the best time to get some fresh cool air, and dirt on your boots.

Plus my alarm didn't go off today, or I was so exhausted that it did but I turned it off with out remembering. -Which is a good possibility. We have begun all the pre-filming business for our next  workout DVD and it's tough to keep up with it all and a Mother's life.   We all needed a break and some good ol' fresh air and quality time together and hiking was the best answer.












After hiking we can back for a delicious lunch of Rice cakes and South West Salad. I found these sauces on sale and thought I'd give them a try.  The barbeque dressing was just OK, but the fajita chicken sauce was Amazing!








Here is the recipe I created using the sauce:
1 bunch of Kale, washed and broken down to bite size pieces
3/4 head of Iceberg lettuce, washed and broken down
1.5 bunch of Cilantro, washed and leaves snipped of the stem
1 can of White Corn, mostly drained
1 can of Black Beans, washed and drained
optional: sweet and hot jalapenos and diced fresh tomatoes
Toss all ingredients together
Cook 3 chicken breasts in pan until mostly done, then add Fajita sauce and cook until done.
Add to salad and serve

Delicious!

Record It

I did recover from Friday's fiasco.  By Saturday I was great and enjoying some homemade energy gel and other fun stuff before the shoot.  Which went well by the way.  It was not two hours of grueling workouts like I was told.  It was easy, show me some moves type of thing.  Only 30 minutes!
Afterwards I really gained confidence that I can do things.  I hope you all get a confidence booster experience, its really empowering.  Maybe our CatWoman project will do that for you.
Speaking of which.  To track results we need to record our stats.  I do this with most of my Personal Training clients.  Nobody likes it but it's necessary. Get a measuring tape and do the biceps, thighs, around the belly button, and the fullest part of your booty. Then take your "before" picture.

Your stats are important to see how you are progressing.  Some people loose inches more than they lose pounds. (we'll talk why later)  They replace their fat with some muscle.  But because they didn't "loose" they get frustrated and give up before they see major results.  So If your not sure what's going on re-measure your self.
Also, we see ourselves everyday we don't really notice the subtle changes, as opposed to someone who only sees us once a week or a month they will notice more.  That's were the picture comes in so you can see the transformation.
I did this with my mother-in-law put up two pictures side by side and she was shocked how she had changed, she didn't realize what had taken place.  So get it done! 

 Last few days of summer upon us.  That means it was our last track workout :(
Here's what we did:
Warm up-walk 1 lap
Run: 1 mile
Ladders: end-zone and back progressing by 10 yards to 40 yard line. x3
x10 Bleachers
x10 Bleachers with modified pushups (20) and Triceps dips (12) at the bottom
x10 Bleachers
Just for fun we threw in some tire pushes

Menu:
Breakfast- 2 homemade protein bars
Snack- protein shake
Lunch- Chicken and Veggie Alfredo on whole wheat linguine
Snack- 1/2 tuna sandwich
Dinner- Southwest chicken salad

Continue Mission?

I woke up this morning pumped to do my last workout before the shoot.  While I was focused on the task I started feeling funny.  I went outside to do a quick run, started speed walking for my warm-up when..."Stop rocking the boat." I got really dizzy.  I was worried that I wouldn't get my run in so I just decided to go for it.  I broke into a run (yes, you can tell how well I was thinking at the time) and the dizziness got worse I could barley tell where I was.  I almost got hit by a car.  I was seriously messed up.  It calmed down slightly, but not enough that I could really tell where an object was.  Long story short, I only lasted 15 minutes running and decided my life was not worth this run.
What happened?
Well I'm no Dr. but I think my body could no longer handle my extreme diet.  No salt, sugars, fruit, grains.  Only meat and a few veggies.  But it's the eve before my shoot!  I've worked so hard.
 Do I just throw it all a way and have a bowl of cereal? or Continue Mission?

I decided neither was good. Alter mission, I would give myself some salt and some sweet potatoes.  That way I would feel better but not retain all the carbs I ate.  So as of now I still feel crappy, and so weak!  I haven't even unstacked the dishwasher and it's almost dinner time.  I've wasted a whole day.
Why did I even attempt this again?  Yes again. I'm in the health industry I'm always trying new stuff.  So I did try a similar plan, one not as extreme.
I did it because well, I wanted the results.  My figure competitor friend did it so it works right?  Even though it goes agents everything I believe in and I did have a bad feeling about it, I did it anyway.  I'm so mad at myself!
Never compromise what you believe in.
It's been experimenting with crazy diets over the YEARS that we came up with our slogan for EfficientBody Real workouts Real Food for REAL LIFE.  I was not doing life so well as demonstrated by my day so far. 
What we teach and what I'm re-committed to it eating "right" and healthy in a way that allows you to live life better. Enjoy it more.  No crash diets and craziness.  I've done so many and they never have good results.
I guess I also lost confidence in myself.  I always teach this stuff, how to eat REAL food but really healthy.  Sometimes we loose focus in a world with so many voices and think maybe I'm not right.
But I am, my background, training, religion, and experience tells me so!
So come Monday (It will take me that long to recover, if I can even make it through the shoot) we will get our game on.  EfficientBody style!  Let's be real and do this right.

Menu:
Good grief, Let's not go there today.

Workout:
cleaning the kitchen and going up the stairs;)
or for you people actually in real life do a 30 minute run or Yoga.
(check your local library for videos or youtube)

Are you getting enough?

Aside from oxygen what is the most vital to sustaining life of all organs?
Did you guess?  I'm not telling you the answer, you really have to play my little game here.
No it's not love, but that could be argued.
Fine I'll tell you even though you probably didn't guess.
Water
45-65% of your body is water.  And it's required for respiration, digestion, assimilation, metabolism, temperature regulation and so so much more.
The water is in your kidneys, blood, muscles, brain, liver and even in your bones.

So to get optimum health we need to intake water! It's also easier to loose weight keeping your body hydrated.  And we want both.
Remember the 8-8oz. per day rule?  Well you actually need more. There is no one set amount, it all depends on your climate, you physical activity, and gender.  According to the Institute of Medicine ruffly 9 cups of fluids for women and 13 cups for men is adequate.    But 8-8oz is a good place to start because most people don't even get that munch in.
All beverages count toward your intake, however,  not always is all of it water so don't be fooled there.  Also drinking other beverages besides milk or water really isn't going to help you health so If you can, ditch 'em.  There just adding worthless calories and sugars.

If your serious about your health start measuring your intake to see how your doing. Here is how I measure mine:

Hilarious right? But It works!  I measure how how much I need and sip on it all day long.  I use a gallon jug because I need tons of water right now to prepare for the shoot.  But typically a half gallon jug should do the trick.  Fill it all the way up put the lid on, use a knife to cut an "x" in the top and stick in your straw.

Today's menu:

breakfast: 2 eggs, grapefruit
Snack: recovery drink with BCAA's
Lunch: Herbal chicken stir fry
Dinner: Chili Balls, potatoes, and of course asparagus.  I've cooked this veggie about 5 different ways so far, all of which I've loved.  But I haven't written down the measurements so I will work on that.
And because of my special diet I need to alter this recipe.  After I do I'll share it with you.

Workout:
15 reps, cycle through for 30 min:
bicep curls
tripcep kickbacks
lateral raises
frontal raises
good moarnings
shoulder press
bicycles
diamond crunch

Help your body

In the battle to loose our excess, tone up what we've got and have energy while doing it there are things we can do to help our bodies succeed. One of those things are vitamins.
But aren't vitamins and supplements just a sales gimmick?  Yes, and no.  Supplements do not have to be regulated by the FDA.  There are certain stipulations, and criteria that must be met of course.  But compared to food and medicines, supplements (vitamins fall under supplements) rein free.
Meaning that if you buy a bottle of 90mg flax seed capsules there may or may not be 90mg of flax in there.  There could be 50mg with 40mg of "fillers" or pesticides, and debris from harvesting your supplement.
Some companies have chosen to be dishonest, some don't have full control of the product from plant to retail. Few do have full control, and some just choose to conduct business on the honesty policy. That is the industry we live in.
But we also live in a time of nutrient depleted soil, scientific hybridizing of seeds,  altering the seeds and plants in many ways to resist drout and bugs better.  While their intentions may have been pure, what has happened is a tomato is not as nutrient rich as it was 100-200 years ago.  Not just tomatoes but all plants in general.
Thus, to get all the vitamins and minerals needed for optimal health is more difficult.  Let alone how we complicate it with fast food, artificial substances and preservatives.

That is where supplements come in.  We need a bit extra to meet our daily quota.  So how do you choose in such a vast array of options?
First, to a large degree you get what you pay for.  When I choose my vitamins at my grocery store I looked for vitamins that were well balanced.  Vitamins work together they are all interdependent on each other such as calcium.  Calcium needs vitamin D for full absorption, that's why almost all milk is fortified with it.
Next, I looked for one that did not have outrageous amounts, like 300% of a daily value.  Because the body will only absorb so much.  You only need large amounts for therapeutic reasons validated by a doctor or dietitian.  And all vitamins have a toxicity range, you can have too much.  It's usually hard to reach that range but it's possible.
Lastly, I looked for minerals.  Ohh these are so so important!  Minerals are needed in small amounts in the body but control much of the bodies regulations.
After that I look for the cheapest;)
Be sure to check the label.  I was looking at Women's Centrum when I saw a store brand much cheaper which said "compare to exactly what I was looking at".  So I did and they were NOT the same.  The store brand had lower levels of some vitamins and minerals and two minerals were missing altogether.  So be sure the check!
I then bought the expensive one, and a bottle of flax seed because flax is the best healthy and essential fat out there.  Our body needs this for MANY reasons.  Good skin, nails, and hair.  Also vitamins A, D, E, and K are all fat soul-able.  Which means a active (not sorted) source of fat must be present to use them.
I've had no complaints about my vitamins until I tried some really pricey ones.  I can honestly say that I had more energy!  I felt better.
The difference?  These were made from whole food sources, not scientific copies, so they have a better absorption rate.  Also they are in a food capsule not vacuumed packed into one large solid horse pill.  Another thing is that they have FULL control of the entire process in making the supplements, this is makes it more expensive.  And a bonus, they've also added essential oils into them.  I have yet to see a vitamin that has the amazing benefits of frankincense in it. Just to top it off they give a guarantee:
"Just 30 days to change your life- Guaranteed." 
 You do have to be a preferred customer for the money back guarantee though.  But still that's confidence in their product.
What is it?  It's called  "Lifelong Vitality Pack" by doTerra.  The pack comes with 3 different supplements: "Mircoplex VMz," (vitamins) "xEO Mega" (essential oils like flax), and Alpha CRS+ (cellular vitality complex)
If you want to buy them or find out more check this website out :
 http://www.mydoterra.com/efficientbody/
These are what I've used for the past 4 months and love them.  Like I said they are expensive but if you become a preferred customer you get 25% off these and all products they offer.

Here is today's menu:
breakfast: 2 eggs with Pico De Gallio and grapefruit
snack: protein shakes and recovery drink
lunch: Cilantro Burger and asparagus (flavored with white cheddar:)
snack: beef jerky, protein shake
dinner: BBQ chicken leftovers with kale side salad

Workout:
Warm up-Walk one lap
Run 6 laps
Cool down- walk one lap, this is my kinds turn to run, and my turn to hydrate.
(this totals 2 miles, for beginners walk 1, run 2-3, walk 1)
After that my kids get a snack and I do bleachers.
Run 12x up the bleachers (beginners do the stairs they are not has high as the actual seats)
Rest
X12-Run up the bleachers, 20 modified pushups at the top, run down, do 12 triceps dips at the bottom.
Rest and hydrate
X12 bleacher runs.
Hydrate and DONE!

I needed to hit this again today so I could blast more calories and really hit my legs hard for the last time this week.

Eating Out

So I'm just about back on.  I was a good girl yesterday and so far today even though we went out to eat!  My cousin is visiting me from NY/Organ so I had to give him the Cincinnati tour which wouldn't be complete without Cincinnati Chilli.
But what's a girl to eat when everyone gets the good stuff?
Control. Fill in the blank: I what I want more than a chilli burrito is to look great in my photo shoot and Halloween costume. 
So when ordering food ask for no sauce or sauce on the side. Go for grilled options.  Have a side salad and eat that all gone before eating anything else.  That way you fill up on the good stuff first.  And go easy on the dressing.  Many people think their eating healthy when lurking in their dressing is fat and major calories.  So dip your fork into the dressing or sauce and then poke your food.  You get the flavor with out overdoing it, win-win.
I ordered a sandwich on wheat bread with no mayo.  And because of my Saturday shoot I ditched the bread and let my two-year-old have at it.  But under normal circumstances I would have eaten it.  I drank water.  Again this is a area where you can either cut or LOAD calories.  Shakes, sodas, even lemonades- Bad, extra bad, and still bad.
Focus on the company and conversation rather than thinking "what your missing out on."  But really were not missing anything.  We don't miss being unhealthy, overweight and self conscious, right?  We only gain here: health, fitness, self control and confidence.  And that my friends is what we really miss.

Today's menu:
Breakfast- 2 scrambled eggs with Pico de Gallio and a grapefruit
Snack- chocolate protein shake
Lunch- double decker sandwich (they didn't have any veggie sides but I would add one here)
Snack- small orange and tuna or protein shake
Dinner- barbeque chick sandwiches with watermelon and asparagus

Exercise:
Yesterday we banged out our lower body, and just touched on upper so we reverse that today.
So do your upper body resistance bands workout
But after every two exercises add 1:00 min of jump roping.  Doing so will triple your calorie burn, something we all want right? This should put you in your fat burning zone.


Let's do this and loose some this week!

How are you doing?

Well, how was your weekend?  Was your eating, good or did you give in at eat junk?
I have a confession: I did.
I was asked last Wednesday to do a fitness photo shoot. They wanted toned and muscular action shots.  I was SO nervous AND excited.  So I talked to my friend who is a Figure Competitor on how to prepare my body for the shoot.  (That's why my eating was SO SO limited last week)  Anyway long story short, it got cancelled Friday night.  I was being so good and after hearing that I decided to make a bad choice and eat cookies my neighbor brought me. Oooh they were divine! (Thanks Rach)
But excuses or not I still have to pay for it so I'm working out extra hard and lowering my calories a bit to compensate, because I'm still CatWoman and the shoot is rescheduled for this Saturday.  But I doesn't feel real anymore.  I feels like just another crazy idea I have in my head.

Any way here is today's menu:

Breakfast: shake  (1/3 cup oatmeal, 1 cup chocolate protein powder, 8 oz water with mint leaves) p.s. this recipe is still in the works.

Snack: Beef Jerky and recovery drink

Lunch: Japanese Udon noodles with veggies.

Snack: Beef Jerky and Cashews

Dinner: Sweet Potato, asparagus and Barbeque Chicken

Exercise:  It's Monday so that means the Track Workout.  Here's what I did:
Warm up-Walk one lap
Run 6 laps
Cool down- walk one lap, this is my kinds turn to run, and my turn to hydrate.
(this totals 2 miles, for beginners walk 1, run 2-3, walk 1)
After that my kids get a snack and I do bleachers.
Run 10x up the bleachers (beginners do the stairs they are not has high as the actual seats)
Rest
X10-Run up the bleachers, 20 modified pushups at the top, run down, do 12 triceps dips at the bottom.
Rest and hydrate
X10 bleacher runs.
Hydrate and DONE!

I think I'll repeat this on Wednesday because it's an easy way to burn so many calories.

How are you guys on your exercising, are you getting it in daily?