Motivation to get up and work out!

26 Jun

sleep or workout

 

I know how hard it is to get up and work out in the mornings. But it works for me because then my workout is done for the day and I have more time at night to relax.

 

But how do I keep motivated to get up when everyone else is snoozing? What works for me is a personalized alarm tone 🙂  I voice-record a little message to myself and set it as my alarm tone.  My current message is “Get up, get it done! Bring it!”.

 

Now this may seem funny but it does give me a little push to jump out of bed to get my workout done for the day! Try it!!! 🙂

25 Jun

Never give up 1

 

P90X 2.0 this week. Was off for a week’s leave and decided to leave workouts for a week. So here I go again! lol.

 

Not going to give up, but keep going and re-commit to the next 90 days! Did you have a bad week and gave up? Don’t! Keep going…its worth it!

Fiber!!!

12 Jun

Its probably safe to say that you’re not getting enough fiber. Almost nobody is. The answer could be as simple as integrating a few of these tasty and fiber-packed foods into your diet!

You should know that fiber isn’t all about going to the loo lol. Its about health! A high-fiber diet helps you control your blood sugar, feel fuller for longer, have better control over your weight, and lower cholesterol levels. And yes…its crucial for your digestive and bowel health, too. None of this is open for debate.

Here are 4 high-fiber foods that will do the trick!

1.  Pears

pears

Pears often go overlooked…most people opt for apples or oranges instead. Why is this? Maybe it has to do with their relatively short shelf life?

Pears provide a lot of the same nutritional benefits of apples, albeit in different quantities. They have slightly more fiber, at around 6 grams a piece, plus decent amounts of Vitamin C and potassium.

2.  Dried Plums / prunes

Dried plums

Prunes have alot going for them. Yes, they’ve got alot of fiber – 12g per cup, which is almost a third needed for men, and nearly half for women!  But they are also a potent antioxidant, and they can help you better absorb the iron you consume. If you suffer from iron-deficiency anemia, you will want to take advantage of this benefit.

One other thing that has gotten overlooked about prunes over the years : they’re delicious!!

3. Beans

mixed dried beans

NO matter the variety – kidney, black or other variety, beans are your friends. They’re a terrific source of carbohydrates, but also packed with protein, potassium, iron, and yes, fiber.

One of the most unheralded benefits of beans, though, is their convenience.  No, really! If you have a slow cooker, you can make them from scratch without much work.  No matter what you choose, its a good addition to your diet.

4. Split Peas

Split peas

If beans aren’t your thing, or if you’re feeling beaned out – which happens after a while – then split peas are a fantastic alternative.  They are also rich in manganese, folate, B-vitamins, potassium, phosphorous, and a range of other important nutrients.

Wondering what to do with them? I have 5 words : split pea and ham soup! Its simple, almost foolproof dish that freezes well and is always tasty.  And a cup of split peas contains 16g, along with a matching 16g of protein!!

A family before and after :)

11 Jun

We recently did a family photo shoot, and I thought I would take a look at the last time we did a shoot. My daughter was probably 6 or 7 months old at the time.

Now, a year and 9 months later, I’m amazed to see how we have all changed hee hee.

 

Losing weight takes time, but it also takes consistency. Yes, we all have our days where we indulge, but being consistent 90 % of the time will give you great results!!! And I am super-proud of mine!

 

What do your before and after pics look like?

 

Before and after (family)

 

 

Tuna Tuesday!!

11 Jun

tuna lunch right side

 

My version of Tuna Tuesday today!!! Tuna with a dash of mayo, cottage cheese and green salad.

 

What’s your version of Tuna Tuesday?

Quick stirfry brown rice meal

6 Jun

I am always looking for short cuts when cooking, especially when one has so much to do at night.

 

Last night I made a quick, healthy, tasty meal that had my husband coming back for seconds.

 

My ingredients :

 

  • Brown rice
  • Skinless chicken breasts, diced
  • Mixed veg (I used mushrooms, green pepper, onions, peas and mixed vegetables)
  • Sweet chilli sauce
  • Hoison sauce
  • Garlic

Cook your brown rice in a pot, as per packet instructions.

 

In a wok or pan, brown your chicken pieces with salt, pepper and garlic.  Once the chicken is browned, add the mushrooms and green pepper and cook until soft.

 

Once the veg is cooked, add your other veg (you can use any veg your choose).  Once rice is cooked, add to the pan and mix through.

 

In a separate bowl, mix a tablespoon of sweet chilli sauce with a tablespoon of hoisin sauce. Add a little boiling water to make it a thinner consistency.  Sauces

 

Then add the mixture to your pan and mix through with the rice, chicken and veg mixture.

 

Voila! Dinner is done!

 

Rice dish

 

 

Plyometrics and P90X

4 Jun

Plyometrics jump

So today was my 2nd day of P90X, and Plyometrics was on my schedule. The running time is approx. 58 minutes, of which 8 minutes is a warm-up and 4 minutes a cool down. They only equipment I needed was a chair, and then my heart rate monitor, towel and water.

But what is Plyometrics? Also known as jump training, it is a training technique designed to increase muscular power and explosiveness.  But don’t let that you off…its not as complicated as it sounds, and i had loads of fun this morning!! Its low impact but high insensity, so maximum calories are burned.

Plyometric training conditions the body with dynamic resistance exercises that rapidly stretch a muscle and then rapidly shorten it. Hopping and jumping exercises, for example, subject the quadriceps to a stretch-shortening cycle that can strengthen the muscles, increase vertical jump and reduce the force of impact on the joints. I did modify some of the exercises, which i will keep modifying as i get stronger.  As Tony Horton says…”Do your best and forget the rest!”

Do your best

Today’s workout gave my upper body a break, as yesterday was all about the chest and back, plus the abdominals. After 58 minutes I felt like I had a great workout and burned a ton of calories. I know I’m still going to feel the burn all day, but its yoga tomorrow so that will stretch my muscles, relax them and make me them more pliable, which I will definitely need by tomorrow.

Here are some examples of plyometric exercises. Do it at your own pace and own level, and modify if need be. Write down the amount of reps you did and try to better yourself every time 🙂

plyometrics-examples