Workout Day 16 of "Build Your Best Body" from Oxygen Magazine January 2013 Issue

Well rest is what I needed.  My times this morning were much, much better.  Here is, I think it was my fifth Wall Squat of the workout…

I ROCKED out 19 Decline Push Ups on my first set…“not bad” if I do say so myself.  My second set kind of sucked, but I brought it home on the third.  My final Plank was 1:31.2.  I may have held it longer but I was pressed for time again this morning.  When doing a workout without any weights or other equipment i.e. bands, balls or bells, your times and reps will increase as you get stronger.  That is WHY I need to get my butt in bed earlier, so that I will get up when my alarm rings out in the morning.  This morning was another tough one because of the weather outside.  It’s all mind over matter.  And this morning my mind was saying…“Oh my, it sounds like it is very cold outside, and my bed seems so nice and cozy”…but then something else kicked in and said, “Get the hell out of bed and get this workout DONE!”  So that is what I did.  It felt so good to get this one behind me.  I only have two more workouts to do and then I move on to Month Two.  Tomorrow I will work on my planning book to mark out my workouts and then check out the menu and grocery list.  I think if there is a food that I don’t care for, I will definitely substitute in something from Month One’s meal plan.  As long as I keep it clean, I will keep my body lean.  Well…it’s getting leaner everyday.

As I mentioned to you in an earlier post, with this meal plan I have been eating more calories a day than I was before I started.  SO…the few times that I have weighed myself, the scale has shown higher numbers, but I am okay with that because I can tell the fat is melting and the muscle is building.  I saw something today on Facebook that said, “It’s not about perfection, it’s about progress”.  Hey, didn’t I talk about progress the other day?  Progress is what is important for sure.  Today when I did my first Wall Squat, I wasn't looking at the timer and but the time that I had, I was at 1:24.1.  Each one after that went UP.  Progress!

Today’s food…

Breakfast: Protein Pancakes topped with Almond Butter & Banana

I added the banana to the top of this one.  I had a half of banana that needed to be used up, so I thought to throw it on top.

YUMMY!

Snack: Tri-Berry Protein Shake

Finally!  A true Tri-Berry Shake, using just the three berries listed in the recipe...Strawberries, blueberries and blackberries.  

It was delicious!

Lunch: Chicken Avocado Wrap

I should have used the same knife I cut this with to cut my sushi yesterday.  No squashed wrap for me...

Perfect!

Snack: Sweet Potato Brownie

This was a bit of a cheat snack today and yesterday.  But at least I kept it clean.

Dinner: One-Pot Turkey with Spinach & Onion Quinoa

Tonight’s dinner was to be One-Pot Chicken…BUT…I forgot to take the chicken out of the freezer…

SO…I subbed in ground turkey instead.  It was great!  The only thing was that it didn’t seem as filling as it was with the chicken the other week.  So I grabbed an apple to fill me up.

My arms are definitely feeling my morning’s workout, must get them to bed soon. 

I was looking at some pictures on Instagram and a friend posted one of her abs.  I thought, “WOW!”  Then I looked at mine and thought, “Where are mine?”  I know that I have them because I wouldn't be able to do the core work that I do if I didn’t have them.  “But where are they hiding?”  I can suck my stomach in and I still don’t see them.  I see my ribs, but no abs.  But as I said the other week, “they are going to pop out soon for the world to see”.  Well at least for me to see first.  Progress!  Eating clean will definitely help them pop.  Next month’s meal plan is titled, “Muscle Up” meal plan…lots of protein.  I hope eggs are on sale all next month.

All right I am going to get my body in bed now to rest up for Fabulously Fit Friday.  Hopefully I can squeeze in some cardio tomorrow too.

Until then…Stay Strong!

Good night

Trina

Workout Day 15 + Well on My Way to 100,000 Page Views = A BIG Thank you!

I can't believe that it has been almost a year since I started writing this blog.  On February 13th of 2012, it was the start of Body Revolution and the beginning of the writing of A Healthier Version of Me and You.  As of today I am sitting at 90,569 page views.

 SO...a BIG THANK YOU goes out to YOU from ME...

Workout Day 15 of “Build Your Best Body”

I added a spin to today’s workout plan.  During daycare nap time, I hit the bike for about 40 minutes.  It was great to get back on the bike again.  I cycled to a variety of songs, but one was SO much fun.  Seeing how I have been doing other dance cardio workouts, including the Burlesque workout.  I created a drill to the song, “Show Me How You Burlesque (A.R. Remix)”.  It included a lot of shaking and shimmying.  “So get you’re A$$ up and show me how YOU burlesque”.

Here are my legs on the move (no not the ones in the heels).

My view to my street below.

My music choice for today's spin.

My heart rate at one point during my spin.

LOVE IT!

Today’s food…

Breakfast: Egg Quinoa Parfait

I got a bit fancy with my parfait this morning…

As I wrote on Instagram...

“Different container, same great taste”.

Snack: Chocolate Mint Protein Shake/Sweet Potato Brownie

I guess I am not a big fan of chocolate mint; I only drank half of this shake again today.  I only put in a drop of mint extract; it still didn’t taste to my liking.  It could be the hemp protein powder that doesn't taste good with the mint.  I will try it again once I buy a different protein powder.  That won’t be for awhile though, as I still have about a half of a container left.

Lunch: Salmon Avocado Sushi

I was so looking forward to this today.  Unfortunately my sushi rolls didn’t turn out as well as they did the first time I made them.  But that’s okay, they tasted just as good.  

This is what happens when you rush making sushi and have a dull knife to cut them…

SO good!

Snack: Greek Yogurt & Peanut Butter Spread on Rice Cakes

This is really nice.  

I had first tried the mixture with a sliced apple the other night, and I thought today I would try it on the rice cakes.  I'm so glad I did.  I didn’t feel like having tuna on the rice cakes, so of course I changed it up.

Try it yourself and let me know what you think.

Dinner: Greek Salad with Grilled Chicken

THIS is SUCH a GREAT meal, and SO easy to make.  

I love it!

Thank you again for following and reading my blog.  I really appreciate it.  I hope that the things that I am doing to get myself to A Healthier Version of ME can inspire you.  Inspire you to try something new…a new food…a new workout…a new recipe…a new dress in a smaller size.  Whatever it may be???…let me know.  I love hearing from YOU.  If there are any recipes that you would like to see up on my blog, send me an email at phatsoslim.staystrong@gmail.com and I will work on getting them up on the “Cook With Me” page.  I know that I have said I would post certain ones, but then things get a bit crazy here and I forget.  Today I posted the Sweet Potato and Kale Quinoa recipe.  This is the one from the “4 Weeks to a Leaner You” meal plan from the Oxygen Magazine…ONLY…I made a slight, very slight change to it.  I cook my quinoa in vegetable broth instead of water; it just gives it a little more flavour.

Don’t forget to check it out.

Well I am getting my butt into bed early tonight.  I think with doing this workout each day this week, it is taking its toll on me.  My numbers were not as good today as they have been, so rest is needed.  I will be back at it again tomorrow.

Until then…Stay Strong!

Good night

Trina

 

Workout Day 12, Rest Day, Workout Days 13 & 14 of "Build Your Best Body"

I am still here and still getting my workouts in.  It was a busy weekend and by the end of the day, all I wanted to do was relax with my family.

So here is my recap...

Saturday - Workout Day 12 of Build Your Best Body”…didn’t happen in the morning as I planned for it to happen.  We went out early in the day as I had to go shopping for a Bridal Shower gift, and I didn’t get my workout done until around dinner time Saturday night.  But the IMPORTANT thing is…I GOT IT DONE!

Here is me and my daughter doing Wall Squats together…

You can't tell from the picture, but she is eating a piece of chocolate while working out.  

LOL

While I was out shopping I found this Quinoa cereal…

My kids loved it!  

I still had some of my CLEANED UP Marshmallow packed in an air tight container, SO I thought I will make up some Quinoa Squares.  The recipe for my CLEANED UP Marshmallow is on my "Cook With Me" page.

These were very good.  

I also mixed some of the cereal with pomegranate for a snack...

Yummy, yummy, yummy!

Sunday - Rest Day = Making some Sweet Potato Brownies + Attending a Bridal Shower

This morning I made up a batch of Paleo Sweet Potato Brownies a friend of mine had posted on her blog the other day.  Check out www.treadmillrunway.com

I used 1 BIG sweet potato instead of the 2 medium, and I think I may have had just a little too much.  I hesitated about taking them to the bridal shower, but I took them anyway.  People thought they were interesting some had tried them (not sure if they really liked them or not), but my friend sent me a text today (Tuesday) and told me that she and her husband LOVED them.  They definitely tasted better once they were chilled.  It seemed to set them up a bit more, they weren’t as mushy. 

Everybody liked the Quinoa Squares.  I will definitely be making these again soon.

Monday - Workout Day 13 of “Build Your Best Body”

The Start of Week 4 – Month 1 of Build Your Best Body workout & 4 Weeks to a Leaner You Meal Plan.

Week 4 = 6 days of workouts + back to week 2 of the meal plan

Well the first part is right but the second is well so, so.  Since I know how to eat CLEAN, I have been mixing up the meals and snacks today and well, probably for the rest of this week as well.

My workout again did not get done in the AM.  I decided to sleep in, thinking I could do my workout in the afternoon during daycare nap time.  THINK again.  After waking up, I got a text from my husband, telling me that the school buses had been cancelled due to icy road conditions.  This meant my kids would be home, plus two other children, all of whom DO NOT take naps in the afternoon.  SO…my workout got done in the evening yet again.

Tuesday – Workout Day 14 of “Build Your Best Body”

I was up this morning at 5:45am and got my workout completed before I had to wake up my son for school.

My Wall Squat and Plank times are all increasing, as well as my rep numbers for the other exercises.  My first week, I really didn’t like doing the Bicycle Crunches.  Even though I have done them many times before with Jillian’s workouts, I was not enjoying them.  I would be lucky if I got 10 reps done on some days.  Now…I am up to 32 reps.

Today’s food…

Breakfast: Rolled Oats with Egg Whites, Blueberries & Walnuts

I think the first time I had this I used almonds instead of walnuts.

I really enjoyed it today with the walnuts.

Snack: Cottage Cheese and Strawberries

Here is a change up…I changed the grapefruit to strawberries. 

Just as nice.

Lunch: Turkey Sandwich

Snack: Sweet Potato Brownies

I made some more brownies today, but I changed the recipe.

Instead of the honey liked I used the other day, I used Agave Syrup.  And I used egg whites instead of whole eggs.

PLUS…Oh yes you know me, ALWAYS changing things.

I melted the chocolate before I put it in the bowl of brownie batter.  This way they appear to be more chocolaty.  By using egg whites, it makes the brownie much fluffier and lighter.  But I guess brownies are supposed to be heavy and dense.  Oh well, my recipe is an option for those who do not eat egg yolks.

NO...I didn't eat half of them.

I gave them to the daycare kids at second snack today.  They LOVED them!

Of course I didn't tell them what they were made of.  The remainder went in the fridge for another day.

Healthy Kids = Happy Parents

Dinner: Broiled Tilapia with Sautéed Kale & Onions served with Quinoa

This was another change up by the way. 

But it was FANTASTIC!  All CLEAN.  All good!

Tonight I was cooking up my Quinoa for dinner and I decided to cook up some more for my breakfast in the morning.  The reason I cooked up two different batches, is because I cooked my dinner quinoa in vegetable broth (picture #1) and the other was cooked using just plain water (picture #2).

Picture #1                Picture #2 

With the dinner quinoa, there is enough for my lunch prep for tomorrow too.  Tomorrow’s lunch…Salmon Avocado Sushi…YUM, YUM!  Last time I made this, I just used regular quinoa and what I mean by “regular” is that I cooked it in water.  So this week’s Sushi should taste slightly different…slightly better.

Tomorrow takes me to the mid way point of my week 4.  I am definitely looking forward to changing up my workout next week.  It’s not that I am getting tired of this one, it’s just I want to challenge my muscles with some other exercises.

The food for tomorrow’s meals, are all my favourites...

 Can’t wait! 

Yes I can.

Until then…Stay Strong!

Good night

Trina

Workout Day 11 of "Build Your Best Body"

Crappiest Sleep EVER!!!!!

So I went to bed early last night to make up for the night before.  Well it back fired on me…BIG TIME! 

My daughter came into the bed at “What time?”  I don’t know!  But I was restless and wasn’t sleeping so I went to the bathroom and when I came out, I carried her back to her bed.  I thought it was close to wake up time, but I looked at the clock and it was ONLY 1:38am…“Ah…I am NOT starting my day now”, I thought.  I made my way back to bed and I guess I did fall back to sleep again, only to be woken again by none other than “my little girl” AGAIN.  By this time I could tell it was morning because I could hear my husband getting ready for work.  I dozed back off to sleep (I think) and then my alarm went off, my eye lids felt like lead and something kept pushing my feet and legs.  “What the HELL was that?”  My son…that’s who!  He was lying across the bottom of the bed.  I could not get up.  My daughter knew that it was time for me to get up and she whispered to me…“Mummy, I want to go where you are going”.  Awwww…my little workout partner, I LOVE HER.  I told her that I was going to stay in bed.  She nestled in, and she fell back to sleep.  I on the other hand, did not.  Well maybe I did…a bit.  But I felt worse when the alarm went off at 7am.  Ugh!!!! 

So I didn’t get my “Build Your Best Body” workout in this morning.  This day started off like crap and continued on like crap.  The daycare kids and my kids were all crazy, crying and/or cranky at times, and I couldn’t wait until the last child left.  After they were all gone home, my family and I went out to run a few errands and grab some food for dinner.  I had decided that I would have my “Cheat” meal tonight for dinner.  As you know my husband likes to get a sub from Subway on Friday nights, so I decided I would get a salad tonight.  Not really a “cheat” meal in my eyes, but it was something different to the dinner in the meal plan.  We got back home and I thought…“I still need to get my workout in”.  Did I want to do it?  YES!  Did my family want me to do it?  Not really!

HOWEVER…I did get it done.

Before I ate my dinner, I started my workout.  I completed my Wall Squats and Squats on the main floor.  Then I made my way up to the second floor.  My son was doing something in his bedroom and he wanted me to wait for him.  SO…I decided to do my Wall Squats and Lunges in the hallway while I waited for him.  He then joined me for the last set of Wall Squats and Lunges.  I love him!  He was ready to go upstairs to our loft/attic, so off we went.  I sat and ate my salad.  Before I could get too comfortable, and before my son could snuggle down beside me, I got up and started my Push Ups.  I used the stairs for my Decline and Incline Push Ups.  While I was doing the push ups, my daughter decided she wanted to do some too.  My little trooper.  She started and then I heard her say, “Oh, these are hard”, so she stopped and took a break.  She then became my stat tracker.  She saw me writing down my reps and times, and she asked if she could do that.  So I let her.  She did a great job!  Once I got to my core work, my little girl was right there beside me and did do some of the crunches too.  She continued on as my little stat tracker though, she liked doing that better.  She also turned into my trainer and motivator.  When I was about to start my last set of crunches, I may have taken a longer break then I did before, and let out a deep breath, she said, “Come on, start”. 

“Yes BOSS!”  LOVE IT!

I made it through with her help.  LOL

I did not do any extra cardio in between the sets as I said I might do.  Tomorrow I will for sure.

Today’s food…

Breakfast: Spinach and Onion Egg White Omelet with Swiss Cheese/Grapefruit

Last time I made this meal, it wasn't really this meal because I didn't have any spinach.  I think I just used onions.  The spinach made it much nicer.

Snack: Tuna on Rice Cakes with Carrot Sticks

I find that if I make my snacks look "pretty", I will enjoy them more.  More than just eating the tuna from the can or the carrots whole or eating 2 dry rice cakes from the bag.  Make it like a presentation of "goodness" to yourself.  You are worth the little extra time it takes. 

Lunch: Cod with Sweet Potato and Kale Quinoa

My leftovers from last night’s dinner.  It was nice to have this ready on such a crap day. 

Snack: Tri-Berry Shake

Dinner: Sweet Onion Chicken Teriyaki Salad from Subway

I didn’t get cheese or salad dressing on it.  I guess it would have been more of a cheat meal if I had.

Snack: Apples and Peanut Butter

This was a nice snack after I finished my workout...

Tomorrow is the last workout day for this week.  As I said earlier I will try to hit up some bursts of cardio in between sets to jack up that heart rate and burn more calories.  I’m looking forward to it.

Until then…Stay Strong!

Good night

Trina

Cardio Day = Body Revolution Cardio 1 + Burlesque Quick Fit Workout

I went to bed too late last night.  It was all the egg baking and blog writing that was going on.  I'm tired so let's get to this...

Let’s start with what I left off with last night.  The EGGS!

As I was writing, I could hear some popping and crackling going on from the oven.  Just after I published yesterday’s post, the eggs were done. 

So let’s recap…

I placed a dozen eggs in a muffin tin, and baked them for 30 minutes at 350F.

I think I could have taken them out after about 25 or 27 minutes.  As I said, I heard some popping and crackling sounds coming out from the oven and when I took them 2 out the 12 eggs had busted open a bit. 

Most of them had some dark spots on them, but they seemed to be okay.  I placed the muffin tin in the kitchen sink and turned the cold water on them to stop the cooking process and to cool them down.  

I then drained them and placed them back in the egg carton and put them in the fridge for my breakfast for today.

So here we go…

Today’s food…

Breakfast: Rolled Oats with Egg Whites, Peanut Butter and Banana

I used 2 of the hard boiled eggs and 2 of the oven cooked eggs for the egg white.

They tasted the same.  

The only difference was the cooked eggs were slightly darker with a few spots on them (key words…slightly and few).

I don’t mind boiling the eggs on the stove top, but I can see if I am doing lots of food prep and all the burners are in use, this is definitely an option for getting my eggs cooked.  A mention of Thanks to @Little_Miss_Jen on Instagram, for sharing your picture and information of this egg cooking method.

Snack: Chocolate Breeze Protein Shake

I used chocolate unsweetened Almond milk today instead of skim milk

Lunch: Greek Salad with Shrimp

Another change up…Shrimp instead of grilled chicken.  I went on a hunt last night for boneless skinless chicken on sale.  All the stores that had it on sale this week were sold out.  So changes have been necessary this week.  I had cooked up some shrimp the other week and froze it, so today was a perfect day to thaw it out.

Snack: Cottage Cheese with Celery and Carrots

Dinner: Baked Cod with Sweet Potato and Kale Quinoa

This dinner was simple to make tonight because I still had leftovers from last week that I could use tonight, and better yet there is still some for tomorrow’s lunch.  Plus...the piece of Cod that I bought, was enough for two meals, so tomorrow’s lunch is already prepared.

My cardio workout this morning was great!  I love Cardio 1 from Body Revolution.  It goes by so quickly…only 26 minutes long.  I followed that up with the sexy burlesque moves of the Burlesque Quick Fit Workout.  I am really getting the hang of these moves.  Last Saturday I did the Quick Fit and the Sexy Sculpt Workouts.  The Quick Fit is just a shorter version of the Sexy Sculpt.  There is more strength training in the longer workout.  I choose to do the shorter workout because my legs need a rest on my off days.

Tomorrow is NOT an OFF day.  Tomorrow is Workout Day 11 of “Build Your Best Body”.  A little change up that I was thinking of doing during my workout.  The rest time between sets to I usually like to stretch out.  I think I may try a little extra cardio to boost my heart rate up to help burn more fat.  Or I may alternate it between sets, just so I get some stretching in as well.  I will try this out tomorrow and see how I feel, and I will be sure to let you know.

Until then…Stay Strong!

Good night

Trina