Checking In & Melissa Bender Fitness

I was so pumped with the "finish the year healthy and strong" and have loved reading your comments about your plans to do the same.  Week one getting back to the gym was really tough, I was sore, sore, sore.  But, that's the pain that comes from being sedentary too long and it's a good sore- if you know what I mean.  Sitting in the steam room at my gym after a hard workout is on my thankful tree list this year. 

Week two, I started to feel like I was getting my groove back.  Don't get me wrong, it's still difficult getting into those workouts, but about 15-20 minutes in and the music is pumping on my iPod and something just clicks and the workouts start feeling GOOD!  Do you know what I mean?  That is the best.  And in just two weeks, I can see small changes to my body that are really inspiring.  

And now, week 3, I'm backing off because I'm not feeling too good- got run down, feeling sick, and have to listen to my body and take a little break for about a week.  I am just like you and I can't do everything all the time, and obviously I don't kill myself to post on both of my blogs daily, but just when I have something I want to share with you and can make the time to share.  I only want to write things here that you will find useful, beneficial, inspiring, or informational.  

So, today, I'm just saying, I'm not giving up, I'm not giving in.  I just needed a little break.  Back at it real soon.  Can't keep me down.  :)

How's it going for you?  

And I wanted to share a fitness blog I found that I was really impressed with- Melissa Bender Fitness.  This woman trained for a fitness competition without ever training in a gym- she did all her workouts at home. No excuses, right?!  I know getting to a gym is a struggle for a lot of people, so I thought you might want to check her site out.  She shares in great detail all her contest prep including food and workouts.  Let me know what you think and tell her I said hi!  

_________________________

Checking In & Melissa Bender Fitness

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I was so pumped with the "finish the year healthy and strong" and have loved reading your comments about your plans to do the same.  Week one getting back to the gym was really tough, I was sore, sore, sore.  But, that's the pain that comes from being sedentary too long and it's a good sore- if you know what I mean.  Sitting in the steam room at my gym after a hard workout is on my thankful tree list this year. 

Week two, I started to feel like I was getting my groove back.  Don't get me wrong, it's still difficult getting into those workouts, but about 15-20 minutes in and the music is pumping on my iPod and something just clicks and the workouts start feeling GOOD!  Do you know what I mean?  That is the best.  And in just two weeks, I can see small changes to my body that are really inspiring.  

And now, week 3, I'm backing off because I'm not feeling too good- got run down, feeling sick, and have to listen to my body and take a little break for about a week.  I am just like you and I can't do everything all the time, and obviously I don't kill myself to post on both of my blogs daily, but just when I have something I want to share with you and can make the time to share.  I only want to write things here that you will find useful, beneficial, inspiring, or informational.  

So, today, I'm just saying, I'm not giving up, I'm not giving in.  I just needed a little break.  Back at it real soon.  Can't keep me down.  :)

How's it going for you?  

And I wanted to share a fitness blog I found that I was really impressed with- Melissa Bender Fitness.  This woman trained for a fitness competition without ever training in a gym- she did all her workouts at home. No excuses, right?!  I know getting to a gym is a struggle for a lot of people, so I thought you might want to check her site out.  She shares in great detail all her contest prep including food and workouts.  Let me know what you think and tell her I said hi!  

_________________________

Finishing the Year Strong Update & Tex Mex Casserole with Egg Noodles

We last talked about our goal of finishing 2013 healthy and strong and I so appreciate your feedback in the comments.  Your courage to share where you are in your journey helps me be transparent in mine too and I feel like we're in this together.  I got in 4 really great workouts last week, and I feel that that's a good fit for my current schedule through the end of the year.  It takes some planning and preparation to make sure to get to the gym, but if I workout hard for at least 50 minutes, I'm good with 4 days. 

Getting started back into a weight-lifting/workout routine is especially hard because you are so SORE for the first few days.  I had to take Advil a few times, but I'm already fine.  And isn't it funny how after just a few workouts you feel 5 pounds lighter?!  My scale says I'm down half a pound.  It's a start!

via

On Halloween, I ate 2 chocolate chip cookies that a mom from my son's school made and a mini Reese's Peanut Butter cup.  To be honest, the cookies were delicious, but I should have just had one, and the Reese's didn't taste that good- probably because I'm a PB cup snob now, having fallen in love with the homemade variety.  The point is, if I'm going to "cheat" I want it to be worth it!  And I know that finishing the year strong requires some sacrifice and diligence with my food especially during the week.  So, I'm being more conscious of what foods I'm choosing and having something really good to look forward to on the weekend.  On Saturday night, we went out to a great restaurant and I ate oxtails and potatoes- so good, but really rich, so I only ate about 1/3 of what was on my plate.  I had 2 glasses of wine and for dessert, had a big ole ice cream cone that I really enjoyed.  Back on the wagon for Monday.   

My other tip for this week is to SHARE MEALS when you go out to eat, if possible.  I'm usually full after half my meal, but feel like I need to finish, so I'll end up eating too much.  Leftovers from restaurants usually end up in the trash and it's a shame to waste the food and money.  Sharing with someone eliminates that and you don't leave the table feeling so heavy from overeating.  

via

I made a healthy meal last week that I think you might like too.  I warn you that it's not the prettiest dish, but very tasty and full of protein.  It's kind of a Tex-Mex casserole with egg noodles.  I really believe that "abs are made in the kitchen", which is why the eating portion is so crucial to seeing results.  My meals last week pretty much consisted of:

7am- oatmeal and coffee

10am- protein shake 

12pm- this casserole

3pm- tuna sandwich and Sun chips 

6pm- this casserole

8pm- Greek yogurt or hot cocoa

I also stopped in Starbucks a few times (which is a step back from my previous daily addiction).  

Ingredients

1 Jennie O- Extra Lean Ground Turkey

1 Laura's Lean Beef (94% Lean) - or go leaner

1 bag No Yolk Egg Noodles

1/2 container of Philadelphia Cream Cheese (1/3 less fat) - or use fat free

1 cup Shredded Mexican cheese (2%) - or use fat free

1 package Taco Seasoning (low sodium)

Directions

Preheat oven to 350 degrees.

Boil the egg noodles for about 8 minutes, then drain.

Meanwhile, brown the two meats until cooked though, add the seasoning mix with about a cup of water and let it boil until the water and seasoning is absorbed.

Off the heat, add the cream cheese and 1/2 cup of shredded cheese to the meat mixture and stir until all melted and mixed in.  Add in the noodles and stir until combined.

Pour the entire thing into a 9x13 baking dish, top with remaining 1/2 cup of shredded cheese.  Bake for about 20 minutes.

I based this dish on a pin from Pinterest, but lightened it up.  To make it even lighter, use leaner beef and fat free cream cheese and fat free shredded cheese.  Some people may also like to add salsa to this for more flavor. 

If you portion this dish into 10 servings, below is the nutrition information.  I use myfitnesspal.com to calculate the nutrition- it's free and really user-friendly. 

So, how's it going for you?  If you've fallen off the wagon, just get back on!

via Nike

___________

Finishing the Year Strong Update & Tex Mex Casserole with Egg Noodles

Posted by admin No comments

We last talked about our goal of finishing 2013 healthy and strong and I so appreciate your feedback in the comments.  Your courage to share where you are in your journey helps me be transparent in mine too and I feel like we're in this together.  I got in 4 really great workouts last week, and I feel that that's a good fit for my current schedule through the end of the year.  It takes some planning and preparation to make sure to get to the gym, but if I workout hard for at least 50 minutes, I'm good with 4 days. 

Getting started back into a weight-lifting/workout routine is especially hard because you are so SORE for the first few days.  I had to take Advil a few times, but I'm already fine.  And isn't it funny how after just a few workouts you feel 5 pounds lighter?!  My scale says I'm down half a pound.  It's a start!

via

On Halloween, I ate 2 chocolate chip cookies that a mom from my son's school made and a mini Reese's Peanut Butter cup.  To be honest, the cookies were delicious, but I should have just had one, and the Reese's didn't taste that good- probably because I'm a PB cup snob now, having fallen in love with the homemade variety.  The point is, if I'm going to "cheat" I want it to be worth it!  And I know that finishing the year strong requires some sacrifice and diligence with my food especially during the week.  So, I'm being more conscious of what foods I'm choosing and having something really good to look forward to on the weekend.  On Saturday night, we went out to a great restaurant and I ate oxtails and potatoes- so good, but really rich, so I only ate about 1/3 of what was on my plate.  I had 2 glasses of wine and for dessert, had a big ole ice cream cone that I really enjoyed.  Back on the wagon for Monday.   

My other tip for this week is to SHARE MEALS when you go out to eat, if possible.  I'm usually full after half my meal, but feel like I need to finish, so I'll end up eating too much.  Leftovers from restaurants usually end up in the trash and it's a shame to waste the food and money.  Sharing with someone eliminates that and you don't leave the table feeling so heavy from overeating.  

via

I made a healthy meal last week that I think you might like too.  I warn you that it's not the prettiest dish, but very tasty and full of protein.  It's kind of a Tex-Mex casserole with egg noodles.  I really believe that "abs are made in the kitchen", which is why the eating portion is so crucial to seeing results.  My meals last week pretty much consisted of:

7am- oatmeal and coffee

10am- protein shake 

12pm- this casserole

3pm- tuna sandwich and Sun chips 

6pm- this casserole

8pm- Greek yogurt or hot cocoa

I also stopped in Starbucks a few times (which is a step back from my previous daily addiction).  

Ingredients

1 Jennie O- Extra Lean Ground Turkey

1 Laura's Lean Beef (94% Lean) - or go leaner

1 bag No Yolk Egg Noodles

1/2 container of Philadelphia Cream Cheese (1/3 less fat) - or use fat free

1 cup Shredded Mexican cheese (2%) - or use fat free

1 package Taco Seasoning (low sodium)

Directions

Preheat oven to 350 degrees.

Boil the egg noodles for about 8 minutes, then drain.

Meanwhile, brown the two meats until cooked though, add the seasoning mix with about a cup of water and let it boil until the water and seasoning is absorbed.

Off the heat, add the cream cheese and 1/2 cup of shredded cheese to the meat mixture and stir until all melted and mixed in.  Add in the noodles and stir until combined.

Pour the entire thing into a 9x13 baking dish, top with remaining 1/2 cup of shredded cheese.  Bake for about 20 minutes.

I based this dish on a pin from Pinterest, but lightened it up.  To make it even lighter, use leaner beef and fat free cream cheese and fat free shredded cheese.  Some people may also like to add salsa to this for more flavor. 

If you portion this dish into 10 servings, below is the nutrition information.  I use myfitnesspal.com to calculate the nutrition- it's free and really user-friendly. 

So, how's it going for you?  If you've fallen off the wagon, just get back on!

via Nike

___________

Finishing the Year Healthy & Strong

*First let me apologize for having to truncate my posts (causing readers to have to click "read more" to read the post in its entirety) because my blog content has been stolen by some thief with a domain registered in India.  Thank you Leanne for letting me know- I had no idea.  Back in August 2012, several well-known bloggers started truncating their posts because "scraper sites" had been stealing their blog content.  I never worried about it and, as a reader, I find truncated posts kinda annoying, so I never did that.  But I have to now.  My entire blog- every word and photo has been scraped and is now appearing as original content on another blog.  So annoying! And the worst part is, I haven't yet figured out what I can do about it.  So, I just wanted to explain why I'm now truncating my posts- apparently this makes it much harder for the thieves.  I hope you'll keep reading!

* * * * * 

I think I need to get your attention and my own regarding the reality that the holidays are just around the corner!  I get giddy with excitement this time of year.  Halloween is in a couple days, which really just marks the beginning of the real holiday season for me.  I love everything that is related to this time of year, including the coziness of colder weather, wearing red and feeling festive, getting together more with family for longer, relaxed gatherings, celebrating family traditions, shopping for gifts for family and friends, decorating the house, and yes, of course, all the yummy FOOD and DRINKS!

But seriously, do we have to just check out in the health department this time of year?  I've already gained a few pounds in last couple of months as I've slacked off my workouts and discovered this ridculously delicious gelato that I've been induldging in too often.  It happens.  But, we need to be reasonalbe and balanced.  I know I'm less happy and more uncomfortable when I'm heavier.  Just a few extra pounds on my very short frame (5'1) makes my jeans too tight.  And even a couple extra pounds are hard to lose.

I want to look and feel GREAT this holiday season!  

via Nike

So, I am committing to get back to my workouts and eating healthy for the last two months of the year.  Of course I will induldge in my favorite treats in the next couple of months.  I will make homemade toffee and peanut butter cups and other comfort foods.  I will drink wine and champagne.  But, I will use portion control and stay active.  

Right now, I'm doing 50 minute workouts at my gym that consist of a 10 minute warm-up on the treadmill (I like a 10 incline and a speed of about 3.5), 30 minute workout with weights, active rests, and ab exercises, then 10 minutes on the stairclimber to finish off.  I don't know about you, but when I'm working out, I'm MUCH more likely to consider my food choices, opting for healthier meals because I don't want to workout and then "blow it" by eating junk.  I didn't just work my *ss off to throw it away!

I know it's cold.  I know it's the holidays.  I know we're busy.  But can we finish this year healthy and strong?  Can we do it together?  

Let's ENJOY the holidays this year and all that that means, but let's also be mindful to make healthy choices and NOT gain extra weight that we will have to fight hard to lose come January!  It's WAY EASIER to prevent the weight gain than to try to lose it later, right?!

If you're on board with me, let me know in the comments! :) I'll be posting periodically about how I'm doing and y'all keep my accountable.  I weighed myself last night at 110 pounds, and a more reasonable weight for me is 103-106.

To help keep me on track, I'm cooking meals in advance and portioning them out for no-brainer, quick and easy meals.  My top two meals that I like to eat and are healthy, packed with protein and low in calories are: 1) Tex Mex, and 2) Grilled Chicken with Brown Rice and Veggies.  I'm okay eating the same thing repeatedly with small treats on the weekends because I've seen the results that come with eating this way.  Also, have you ever realized how much time we spend thinking about what we're going to eat? Having meals pre-planned and prepared eliminates that and makes more time for other things.  People ask if my husband and child eat this way too and the answer is sort of.  My husband does, but my child is so picky, he's still mostly eating grilled cheese or PB&J at dinner.  He used to like the Tex Mex meal a lot, but recently decided he hates it and won't even take a bite.

I'm all for food I can easily assemble.  I make a big batch of brown rice that I boil in low-sodium chicken broth and/or salt-free Tony Chachere's seasoning for added flavor, steam a large amount of my favorite veggies (for this dish carrots, broccoli, mushrooms), and grill boneless, skinless chicken breasts.  I put about a cup of rice, and a half cup of chicken and veggies in small tupperware containers and add a splash of low sodium soy sauce.  Instant meals. 

The Tex Mex cassorole below is the second fave.  You can put it in a whole wheat tortilla too for something different but I usually eat it straight out of the container.  Get the recipe HERE. 

For snacks, I make protein shakes with fruit and spinach and I love Greek yogurt.  Omelets with all-whites and veggies are also another favorite.  I eat oatmeal for breakfast.  If I want something sweet at night, I'll make a hot cocoa.  The key is finding some healthy meals and snacks you can eat over and over to make it a no-brainer.  Even if you can't get those workouts in, if you make healthy food choices and manage your portions, you will be in great shape. 

So, are y'all on board?  Will you maintain your weight or even get in better shape during this holiday season?  Let's finish 2013 healthy and strong!

* * * * * 

Finishing the Year Healthy & Strong

Posted by admin No comments

*First let me apologize for having to truncate my posts (causing readers to have to click "read more" to read the post in its entirety) because my blog content has been stolen by some thief with a domain registered in India.  Thank you Leanne for letting me know- I had no idea.  Back in August 2012, several well-known bloggers started truncating their posts because "scraper sites" had been stealing their blog content.  I never worried about it and, as a reader, I find truncated posts kinda annoying, so I never did that.  But I have to now.  My entire blog- every word and photo has been scraped and is now appearing as original content on another blog.  So annoying! And the worst part is, I haven't yet figured out what I can do about it.  So, I just wanted to explain why I'm now truncating my posts- apparently this makes it much harder for the thieves.  I hope you'll keep reading!

* * * * * 

I think I need to get your attention and my own regarding the reality that the holidays are just around the corner!  I get giddy with excitement this time of year.  Halloween is in a couple days, which really just marks the beginning of the real holiday season for me.  I love everything that is related to this time of year, including the coziness of colder weather, wearing red and feeling festive, getting together more with family for longer, relaxed gatherings, celebrating family traditions, shopping for gifts for family and friends, decorating the house, and yes, of course, all the yummy FOOD and DRINKS!

But seriously, do we have to just check out in the health department this time of year?  I've already gained a few pounds in last couple of months as I've slacked off my workouts and discovered this ridculously delicious gelato that I've been induldging in too often.  It happens.  But, we need to be reasonalbe and balanced.  I know I'm less happy and more uncomfortable when I'm heavier.  Just a few extra pounds on my very short frame (5'1) makes my jeans too tight.  And even a couple extra pounds are hard to lose.

I want to look and feel GREAT this holiday season!  

via Nike

So, I am committing to get back to my workouts and eating healthy for the last two months of the year.  Of course I will induldge in my favorite treats in the next couple of months.  I will make homemade toffee and peanut butter cups and other comfort foods.  I will drink wine and champagne.  But, I will use portion control and stay active.  

Right now, I'm doing 50 minute workouts at my gym that consist of a 10 minute warm-up on the treadmill (I like a 10 incline and a speed of about 3.5), 30 minute workout with weights, active rests, and ab exercises, then 10 minutes on the stairclimber to finish off.  I don't know about you, but when I'm working out, I'm MUCH more likely to consider my food choices, opting for healthier meals because I don't want to workout and then "blow it" by eating junk.  I didn't just work my *ss off to throw it away!

I know it's cold.  I know it's the holidays.  I know we're busy.  But can we finish this year healthy and strong?  Can we do it together?  

Let's ENJOY the holidays this year and all that that means, but let's also be mindful to make healthy choices and NOT gain extra weight that we will have to fight hard to lose come January!  It's WAY EASIER to prevent the weight gain than to try to lose it later, right?!

If you're on board with me, let me know in the comments! :) I'll be posting periodically about how I'm doing and y'all keep my accountable.  I weighed myself last night at 110 pounds, and a more reasonable weight for me is 103-106.

To help keep me on track, I'm cooking meals in advance and portioning them out for no-brainer, quick and easy meals.  My top two meals that I like to eat and are healthy, packed with protein and low in calories are: 1) Tex Mex, and 2) Grilled Chicken with Brown Rice and Veggies.  I'm okay eating the same thing repeatedly with small treats on the weekends because I've seen the results that come with eating this way.  Also, have you ever realized how much time we spend thinking about what we're going to eat? Having meals pre-planned and prepared eliminates that and makes more time for other things.  People ask if my husband and child eat this way too and the answer is sort of.  My husband does, but my child is so picky, he's still mostly eating grilled cheese or PB&J at dinner.  He used to like the Tex Mex meal a lot, but recently decided he hates it and won't even take a bite.

I'm all for food I can easily assemble.  I make a big batch of brown rice that I boil in low-sodium chicken broth and/or salt-free Tony Chachere's seasoning for added flavor, steam a large amount of my favorite veggies (for this dish carrots, broccoli, mushrooms), and grill boneless, skinless chicken breasts.  I put about a cup of rice, and a half cup of chicken and veggies in small tupperware containers and add a splash of low sodium soy sauce.  Instant meals. 

The Tex Mex cassorole below is the second fave.  You can put it in a whole wheat tortilla too for something different but I usually eat it straight out of the container.  Get the recipe HERE. 

For snacks, I make protein shakes with fruit and spinach and I love Greek yogurt.  Omelets with all-whites and veggies are also another favorite.  I eat oatmeal for breakfast.  If I want something sweet at night, I'll make a hot cocoa.  The key is finding some healthy meals and snacks you can eat over and over to make it a no-brainer.  Even if you can't get those workouts in, if you make healthy food choices and manage your portions, you will be in great shape. 

So, are y'all on board?  Will you maintain your weight or even get in better shape during this holiday season?  Let's finish 2013 healthy and strong!

* * * * *