Remember to keep it simple to make it a part of your weekly schedule. Avoid complicated recipes in the beginning and stick to fresh ingredients, low sodium marinades and spices for quick and delicious meals. As you become more comfortable add variety. Don't be afraid to use "convenience" foods when you are facing a busy week ahead. Good luck and enjoy!
Email me for any additional questions or for some quick and easy recipes and snack ideas!
I am a firm believer in being able to enjoy delicious and healthy food without the guilt. All you need to do is a little pre-planning to make something lighter without sacrificing taste. I love skinny taste.com and use many of her recipes. I also like cooking light and yummly. Below are a couple of favorites of mine. I hope you enjoy!
Pomegranate and Prosecco Spritzer
1 ounce Pomegranate Juice
3 ounces Prosecco
1 tbsp of pomegranate seeds
spring of rosemary
First let's address what most women secretly fear about weight lifting: bulking up. Lifting weights does NOT turn you into Arnold Schwarzenegger. Women do not have the same hormones as men and bulking up is almost impossible, unless that is your goal. Ask any female body builder how hard they train for those muscles. It is extremely difficult to do and should not be a concern. Weights are actually a woman's best friend and here is why:
If you are like me you have been doing lunges for a long time and getting pretty bored with them. Luckily there are so many different ways to lunge to keep up motivation and to keep challenging your lower body. The 3 way gliding lunge is one of my favorites. If you do not have glides at home, paper plates work just as well. All you need is a smooth floor surface and you are ready to go. Enjoy!
Side Lunge: Start in a standing position with your left toe in center of glide. Slowly lower your hips down and back toward the floor bending your right knee as you slide your left leg out to the side. Keeping your right need behind your toes, squeeze your right glute and slide the leg back in to start. Perform 16 reps.
Move to rear lunge when finished
Rear Lunge: Sitting in the heal of your right leg, slide the left leg back bending both knees and lowering into a 90 degree lunge. Make sure right knee does not move forward over the toes. Squeeze your right glute and pull the left leg back in to start. Perform 16 reps.
Move into Curtsy Lunge.
Curtsy Lunge: Slight left leg back and behind Right leg bending both knees to 90 degrees. Keep your hips square to the front of the room and make sure your right knee does not move forward over your toes. Keep all your weight in your right heel and squeeze your right glute as you pull your left leg back to starting position. Perform 16 reps.
Repeat all on left leg in the same sequence.
When beginning a fitness and nutrition journey the right mind set is key to reaching your goals. The difference between success and failure is how you look at it. Fitness and proper nutrition are imperative to good health and longevity. It is not a "6 week quick fix "it is a lifestyle and a journey. In order to succeed you have to commit for the long term. Celebrate every success and do not dwell on what you perceive as "failures". If you miss a few workouts or fail spectacularly on your diet, pick yourself up, dust yourself off and re-commit. Absolutely no-one is perfect so don't expect to be. Set short term goals and celebrate each one along the way. Do not dwell on what you feel you are missing out on and instead see all that you have gained. Be kind to yourself, be patient and above all else do not quit. Failure is Not and option. You can do it!
Here is a picture of some of the food I served for a party last weekend while we cheered on the Miami Hurricanes. As you can see I snuck in some healthy food to make sure I stuck to my fall eating plan. After all, I cannot expect my clients to behave if I don't. It is absolutely possible to eat healthy and stick to your diet while cheering on your favorite teams this season. All it takes is a little pre-planning and shopping to make sure you have everything you need. Shrimp cocktail is my "go to" dish for almost any party I host or go to. Its low calorie, high in protein and satisfying. I ALWAYS have veggies on hand to help satisfy that crunchy craving. Serve it with Hummus like I did or make a healthy low fat dip using fat free greek yogurt instead of sour cream. The surprise healthy treat shown (displayed in my leaf dish) is my version of a healthy Mexican dip. I used fat free greek yogurt as the first layer, salsa for my second layer and 2% Shredded Mexican cheese for the top layer. For my guests I used multigrain tortilla scoops and for myself, veggies! Trust me, everyone loves it and no-one knows my little secret. Another tip, make sure you put your food on a plate to keep track of how much you eat. We all know to well the pitfalls of "picking" all day long. Lastly, enjoy the game guilt free!
We all know that to lose weight we need to eat healthy and workout regularly. However there is one more component that is key to achieving success and creating satisfaction and that is: Camaraderie! There is something special about being in a challenge together that helps to keep you motivated and dedicated. We complain together, sweat together and ultimately succeed together. Camaraderie is a big part of a Fitness Challenge and one of my favorite parts. To have a group of like minded individuals with the same goals as you cheering you on, sacrificing right along with you and telling you not to give up is highly motivating and empowering. If you have never experienced this feeling of togetherness I suggest you give it a try. It could be what finally makes the difference for you to achieve your goals.