The watermelon's sweetness is balanced by a sharp trio of peppery arugula, pungent Feta cheese and Fresh turkey breast in this simple yet sophisticated salad.
Makes 4 servings
Dressing
1 tablespoon extra-virgin olive oil
2 tablespoons white balsamic vinegar**
1 teaspoon lemon juice
1 tablespoon fresh parsley, finely chopped (with extra for garnish, if desired)
Salt and pepper, to taste
Salad
8 cups arugula
1/2 cup diced seedless watermelon
1/4 cup seedless red grapes, halved
2 ounces thinly sliced turkey breast
2 tablespoons Feta cheese
To make the dressing, whisk all of the ingredients in a small bowl and set aside.
To prepare the salad, place arugula, watermelon and grapes in a large bowl. Add dressing and toss gently to coat. Divide the salad among 4 plates, topping each with turkey slices andFetacheese. Garnish with additional parsley, if desired.
**White balsamic vinegar is made from white wine vinegar and grapes. Because it is milder than traditional brown balsamic vinegar and doesn't stain food, it's preferable for this watermelon salad. It can be found at specialty markets and most major supermarkets. Rice vinegar can be substituted.
Friday, July 31, 2009
Quinoa Salad!
Makes 4 side or 2 main servings.
¼ c extra virgin olive oil (I used a little less than 1/8 c)
1 tsp minced garlic
1 small shallot, chopped
1 jalapeno, seeded, chopped
4 sun-dried tomatoes, chopped
1 tsp curry powder
½ cup uncooked quinoa
1 cup water (maybe more if needed)
1 small cucumber, peeled, seeded, and diced
2 Tbsp finely chopped cilantro
1 Tbsp fresh lime juice
12 endive leaves
Sea salt
To prepare quinoa:
Pour the uncooked quinoa in a fine-mesh sieve; rinse and drain. (This helps remove some slight natural bitterness from the grains). In a small saucepan, add quinoa and 1 cup water; bring to a boil. Reduce heat, simmer, and cover until all of the water is absorbed, about 15-20 minutes. (If the water has evaporated before the quinoa is cooked, just add a bit more.) The quinoa will be done when the grains have turned partially white, and the spiral-like germ of the grain is visible. They should maintain a slight crunch when eaten. This will yield about 1 ½ cups cooked quinoa.
In a small skillet, sauté garlic and shallots in olive oil over medium heat, about 2 min. Add the jalapeno and curry powder; heat another 2 min. Remove from heat; let cool. Place in a bowl, and add cooked quinoa, tomatoes, cucumber, cilantro, lime juice, and salt. Toss to coat well. Serve in endive leaves or eat on its own.
No sunshine this morning!
I woke up to the rain, clouds and a achy sore body! I guess two times in a day of being in the gym will do that to ya! LOL!
GOt some really great things in the works....One thing that works when you are trying to reach a goal or if there is something out there you really want with all your heart and soul, and it HAS WORKED FOR ME....A VISION BOARD!
Vision boards work. Really, they do -- provided you use them properly. Don't expect to just plop a few pictures of yachts and coastal islands on a piece of cardboard and wake up the next morning in a Barbados mansion. It's not like that. Just so's we're clear. Today I'm going to tell you how I make my vision boards (plural yes, as sometimes desires change, or new needs come into play) and what works for me. But before I do that, let me say something very important first: There is no right or wrong way to make a vision board. You don't have to spend a dime to make one. You don't even need a pair of scissors, nor a piece of cardboard. Really. The only factor which must be present when making a vision board is your intense, emotionally charged desire to see your needs and wants manifest.
The Traditional Vision Board.
Some of you will prefer to physically create something tangible, so I'll go over this method first. To do this, you'll need: a clear mental image of what you want to manifest (sounds trite, but it's a key element here), cut-out-able images from magazines or perhaps real pics you already have handy, a corkboard or posterboard of some kind, something to make your pics stay up (this can vary depending on what you're mounting them on), and a good home for your vision board. These types of boards are fun to make when part of a group, and a lot of New Age retreats will have a day set aside where participants create one. I don't recommend helping anyone make theirs, or asking anyone to help you make yours (apart from perhaps gifting someone with a photo, or getting one in return) because it's your energy and desire that is going to make these things manifest, not someone else's. There are many times when being part of the collective is in your best spiritual interest, but this isn't one of them -- unless you're making a joint vision board with a business partner, or a family vision board with your spouse and kids. But even then, it will be hard to keep everyone on the same frequency, which is why I recommend one board per person.
Once you know what you want and have charged your idea with all the energy you can muster, you simply find the right photos (you will know when you have -- you just will), arrange them in a manner that you find pleasant to look at (be careful not to create clutter, as you will have a hard time focusing on clutter), mount your pictures and then stick your vision board somewhere you will (notice I did not say can!) look at it every single day. And make it somewhere you will be comfortable when you do. Somewhere you can really get excited about what you're going to manifest. Somewhere you can talk out loud and say, "That house is mine! My house is perfect! I love it!" or whatever your desires are. If you stick it in your kitchen where the family spends a lot of time, you may be inhibited by their presence, which could then detract from how much positive energy you're able to charge your intention with every day. This is why you need to be mindful of where you put it. Set it somewhere you know can get at least 10 minutes privacy on a daily basis.
Showing posts with label Vision Boards. Show all posts Showing posts with label Vision Boards. Show all postsJanuary 12, 2009
How To Stop Worrying
I nearly started this out by saying that I'm a natural born worrier, but that would only be me reinforcing a negative that is within my power to change. Words and thoughts being as important as they are, I will instead say that, for most of my life, I was an avid worrier, and I am now -- quite successfully, thankfully -- changing that around. Worrying, IMHO, really ought to classed a sickness, whether it be mental or spiritual. And if you're a worrier, you will know what I mean; fears can really spread through you like a insidious plague if you let them. If you let them.
Worrying Serves No Purpose
Different people worry for different reasons, but no matter the cause, you can be sure that all worriers share at least one thing in common: Worrying never did anything positive for you, me, or anyone else. From a scientific point of view, this would seem to suggest that worrying serves no purpose. From the perspective of spiritual health, I can assure you it certainly never did your soul any favors, either. Worrying never did anything for anyone, apart from distract you from things you could have, and should have, been doing instead.
Why Are You Really Worrying?
We're often aware of surface-level causes, but few of us really know the truth about what is making us worry. For example, my biggest worries have traditionally come during times when it was least "needed". I have often found myself worrying about stupid, nonsensical things that really do not matter (but worrying with all the emotion of something really big) when things were most perfect. The better my life was going, the more I worried about little things that had no real bearing on it. I finally realized that worrying was most often brought on when I was stepping out of my comfort zone: Financial, familial, health, etc. problems may seem anything but comfortable, but to a soul who is used to living in those situations, it's what you know, and is therefore comfortable -- you know what to expect and how to cope. Fix all of those problems and you now have a huge gap of free time during which you used to worry; your subconscious is so conditioned to act this out on a daily basis, that it will now automatically start making up new things to fill that void, unless you tell it not to.
Face Your Fears
If you're like me, one of the first things you need to do when it comes to stop worrying, is face the fear head on. If you've got a very real problem you're dealing with (apart from the subconscious type I just mentioned) a very good exercise is to tackle it now. Are you worried that you're going to be ill and miss an important engagement? Sit down and think about what would happen if that were really the case. Worst case scenario, and all that. Are you worried that you won't be able to pay a credit card off? Sit down and think about what would happen if you couldn't. Worst case scenario. I've had a lot of big fears in my life, but I've never faced one that couldn't be sorted mentally. Once you "know" what the worst really is, a lot of the fear subsides, because a big part of the stress is simply not knowing.
Worrying About Something Does Not Mean You Will Manifest It
While it's true that you attract into your life whatever you think about most, do not panic and start to, erm, worry that worrying about a tsunami today will manifest one on your block tomorrow. Manifesting on the physical plane takes time and emotional energy; you do not put the same type of emotional energy into worrying as you would envisioning a gorgeous new boyfriend or girlfriend -- this is why baseless fears don't manifest themselves and the boogie man never crawled out from under your bed as a kid. Not to mention that nothing is instant, or even next-day, or you'd have that million dollars already. Belief is also key here. If you really believed that a tsunami was going to pour down your street, eh, maybe it could happen one day. But the truth is that you don't actually believe the things you're worrying about are going to happen; if you did, you'd be taking a lot more action, as opposed to just sitting round thinking about them.
Start Manifesting A Good Outcome
Whatever your fears and worries are, it is within your power to sort them out in reality. You need to change your mindset and start thinking positively, even if you have to fake it initially. Say it out loud; the more you do, the sooner you will start to believe it, and the sooner your positive thoughts will become a positive reality.
How I Stop Worrying Thoughts
When I start to worry about something, or get obsessive, I immediately say, "Stop, Cancel." I heard someone suggest this in a video somewhere, and though I thought it a bit silly, I tried it. I am thrilled to report that it works. And it works better and better every time. You can't actively think two things at the same time; not very well, anyway. Keep repeating Stop, Cancel until the worries are no longer nagging at you. If you have to say it 10 times in a row the first few days, so be it -- that's better than worrying. Honestly, I worry about 80% less now than before I started saying it, and I'm able to stop the other 20% when it starts because of it. Really amazing, but true. The other thing I do when I feel something "looming" a bit, is look at my vision board and recite the affirmations and text that reinforce all of the positive things that I am manifesting in my life. It is really that simple. Give a try!
Love, Freya
Shared by Freya 0 Spake
Topics: Manifestation, Negative Energy, Positive Energy, Vision Boards
January 6, 2009
How To Make A Vision Board
Vision boards work. Really, they do -- provided you use them properly. Don't expect to just plop a few pictures of yachts and coastal islands on a piece of cardboard and wake up the next morning in a Barbados mansion. It's not like that. Just so's we're clear. Today I'm going to tell you how I make my vision boards (plural yes, as sometimes desires change, or new needs come into play) and what works for me. But before I do that, let me say something very important first: There is no right or wrong way to make a vision board. You don't have to spend a dime to make one. You don't even need a pair of scissors, nor a piece of cardboard. Really. The only factor which must be present when making a vision board is your intense, emotionally charged desire to see your needs and wants manifest.
The Traditional Vision Board.
Some of you will prefer to physically create something tangible, so I'll go over this method first. To do this, you'll need: a clear mental image of what you want to manifest (sounds trite, but it's a key element here), cut-out-able images from magazines or perhaps real pics you already have handy, a corkboard or posterboard of some kind, something to make your pics stay up (this can vary depending on what you're mounting them on), and a good home for your vision board. These types of boards are fun to make when part of a group, and a lot of New Age retreats will have a day set aside where participants create one. I don't recommend helping anyone make theirs, or asking anyone to help you make yours (apart from perhaps gifting someone with a photo, or getting one in return) because it's your energy and desire that is going to make these things manifest, not someone else's. There are many times when being part of the collective is in your best spiritual interest, but this isn't one of them -- unless you're making a joint vision board with a business partner, or a family vision board with your spouse and kids. But even then, it will be hard to keep everyone on the same frequency, which is why I recommend one board per person.
Once you know what you want and have charged your idea with all the energy you can muster, you simply find the right photos (you will know when you have -- you just will), arrange them in a manner that you find pleasant to look at (be careful not to create clutter, as you will have a hard time focusing on clutter), mount your pictures and then stick your vision board somewhere you will (notice I did not say can!) look at it every single day. And make it somewhere you will be comfortable when you do. Somewhere you can really get excited about what you're going to manifest. Somewhere you can talk out loud and say, "That house is mine! My house is perfect! I love it!" or whatever your desires are. If you stick it in your kitchen where the family spends a lot of time, you may be inhibited by their presence, which could then detract from how much positive energy you're able to charge your intention with every day. This is why you need to be mindful of where you put it. Set it somewhere you know can get at least 10 minutes privacy on a daily basis.
My type of vision board.
I am someone who gets excited by lush, rich color. Bright, ethereal colors that draw me in and make me feel creative and energized. I cannot get this feeling from most regular photographs, nor from most magazine advertisements. Pictures that I can stare at for probably 30 minutes at a time, all the while feeling excited and emotionally charged about what I'm looking at. Remember, this is key in manfiesting your desires.
Get Creative!
The more creative you get, the more energy you put into your vision board, the bigger the catalyst for manifesting your intentions. Most people just stick a photo on their posterboard and be done with it. And that's fine, if you feel content with that. I like to write my intentions across the image itself using Photoshop (or something similar). I get as creative as possible, changing fonts and colors and backgrounds for each image/text combination. I make them as beautiful as I can for two reasons: It maximizes my focus while instilling maximum energy, but it also makes me want to look at the board itself as often as possible, which is always going to be in your manifestation's best interest.
Admire your vision board!
Don't just look at your vision board, admire it. Appreciate how lovely the sentiment is. Put yourself in a state of mind where you can imagine already having all of the things on that board, and then get excited about having them. The more you feel that excitement, the more within your grasp having those things will feel each time you look at your vision board.
Read your text aloud until it feels realistic to you.
If you've written something on your images like I've done, read it aloud when you're focusing on your vision board. For example, if you've written, "I live in a 3 story house on Long Island" across a lovely image of a 3 story house that could well be on Long Island, read it aloud. Read it confidently, and read it several times. Each time you read it, the sentence will feel more and more realistic. The more realistic it feels the closer you are to manifesting it! It doesn't matter if you feel silly doing it the first few times; that feeling will dissipate over time. The more emotion, the more happiness, the more joy you can summon up while reading, the faster you will manifest what you desire. This is one of the reasons I recommend using text, just make sure everything you write is in the present tense. Don't write things like, "I want to get a new car." If you do this, you are only confirming that you don't have one, because if you did, you wouldn't want for one! Instead, tell the universe that you already have one, "I have a lovely new car" is what I'd recommend, because getting too specific can cause delays. By all means, stick the picture of the race car you want on your vision board, but when you write your text, don't be overly specific unless you really, really need to be. I say this because if you're asking for a Jaguar but the Universe has a Porsche waiting just around the corner, you'll just end up waiting longer than you needed to have a car you would have loved to have anyway. Same applies to finding a husband or wife. Don't get too specific. Trust your consciousness to bring you the right person now that you know how to manifest your true intentions.
There is no limit to what you can manifest if your intentions are good.
As you manifest things, you can remove the images from your board and replace them with whatever comes next. But don't try to manifest anything negative in this manner, as it will come back and bite you in the arse rather quickly. You simply cannot abuse the greater stream of consciousness in that manner and not have consequences. It's important you continue to evolve - the very fact that you're aware of the power of intention and manifestation shows that you're well on your way up the ladder of conscious evolution. Don't let greed stop you on your way up.
Be grateful for each thing you receive.
Don't get cocky with the universe, the greater consciousness or your higher self. Be grateful for what you receive. Thank your higher self, thank your spirit guides, thank whomever you think had a part in helping you manifest your joy.
Give back.
Just as someone shared the secrets of their success (in whatever context) with you, so is it your duty to share yours with those who need it. It's not your job to convert the nonconvertible, but it is your duty to pass on what you've been given. There is more than enough personal and spiritual wealth to go around, and keeping this knowledge to yourself is a greediness unto itself. Be the person the world needs you to be; share yourself as others have done, and will do again, for you.
SO, this weekend, I will be creating my vision boatd and getting to work on my 2010 goals, dreams and aspirations! XO
GOt some really great things in the works....One thing that works when you are trying to reach a goal or if there is something out there you really want with all your heart and soul, and it HAS WORKED FOR ME....A VISION BOARD!
Vision boards work. Really, they do -- provided you use them properly. Don't expect to just plop a few pictures of yachts and coastal islands on a piece of cardboard and wake up the next morning in a Barbados mansion. It's not like that. Just so's we're clear. Today I'm going to tell you how I make my vision boards (plural yes, as sometimes desires change, or new needs come into play) and what works for me. But before I do that, let me say something very important first: There is no right or wrong way to make a vision board. You don't have to spend a dime to make one. You don't even need a pair of scissors, nor a piece of cardboard. Really. The only factor which must be present when making a vision board is your intense, emotionally charged desire to see your needs and wants manifest.
The Traditional Vision Board.
Some of you will prefer to physically create something tangible, so I'll go over this method first. To do this, you'll need: a clear mental image of what you want to manifest (sounds trite, but it's a key element here), cut-out-able images from magazines or perhaps real pics you already have handy, a corkboard or posterboard of some kind, something to make your pics stay up (this can vary depending on what you're mounting them on), and a good home for your vision board. These types of boards are fun to make when part of a group, and a lot of New Age retreats will have a day set aside where participants create one. I don't recommend helping anyone make theirs, or asking anyone to help you make yours (apart from perhaps gifting someone with a photo, or getting one in return) because it's your energy and desire that is going to make these things manifest, not someone else's. There are many times when being part of the collective is in your best spiritual interest, but this isn't one of them -- unless you're making a joint vision board with a business partner, or a family vision board with your spouse and kids. But even then, it will be hard to keep everyone on the same frequency, which is why I recommend one board per person.
Once you know what you want and have charged your idea with all the energy you can muster, you simply find the right photos (you will know when you have -- you just will), arrange them in a manner that you find pleasant to look at (be careful not to create clutter, as you will have a hard time focusing on clutter), mount your pictures and then stick your vision board somewhere you will (notice I did not say can!) look at it every single day. And make it somewhere you will be comfortable when you do. Somewhere you can really get excited about what you're going to manifest. Somewhere you can talk out loud and say, "That house is mine! My house is perfect! I love it!" or whatever your desires are. If you stick it in your kitchen where the family spends a lot of time, you may be inhibited by their presence, which could then detract from how much positive energy you're able to charge your intention with every day. This is why you need to be mindful of where you put it. Set it somewhere you know can get at least 10 minutes privacy on a daily basis.
Showing posts with label Vision Boards. Show all posts Showing posts with label Vision Boards. Show all postsJanuary 12, 2009
How To Stop Worrying
I nearly started this out by saying that I'm a natural born worrier, but that would only be me reinforcing a negative that is within my power to change. Words and thoughts being as important as they are, I will instead say that, for most of my life, I was an avid worrier, and I am now -- quite successfully, thankfully -- changing that around. Worrying, IMHO, really ought to classed a sickness, whether it be mental or spiritual. And if you're a worrier, you will know what I mean; fears can really spread through you like a insidious plague if you let them. If you let them.
Worrying Serves No Purpose
Different people worry for different reasons, but no matter the cause, you can be sure that all worriers share at least one thing in common: Worrying never did anything positive for you, me, or anyone else. From a scientific point of view, this would seem to suggest that worrying serves no purpose. From the perspective of spiritual health, I can assure you it certainly never did your soul any favors, either. Worrying never did anything for anyone, apart from distract you from things you could have, and should have, been doing instead.
Why Are You Really Worrying?
We're often aware of surface-level causes, but few of us really know the truth about what is making us worry. For example, my biggest worries have traditionally come during times when it was least "needed". I have often found myself worrying about stupid, nonsensical things that really do not matter (but worrying with all the emotion of something really big) when things were most perfect. The better my life was going, the more I worried about little things that had no real bearing on it. I finally realized that worrying was most often brought on when I was stepping out of my comfort zone: Financial, familial, health, etc. problems may seem anything but comfortable, but to a soul who is used to living in those situations, it's what you know, and is therefore comfortable -- you know what to expect and how to cope. Fix all of those problems and you now have a huge gap of free time during which you used to worry; your subconscious is so conditioned to act this out on a daily basis, that it will now automatically start making up new things to fill that void, unless you tell it not to.
Face Your Fears
If you're like me, one of the first things you need to do when it comes to stop worrying, is face the fear head on. If you've got a very real problem you're dealing with (apart from the subconscious type I just mentioned) a very good exercise is to tackle it now. Are you worried that you're going to be ill and miss an important engagement? Sit down and think about what would happen if that were really the case. Worst case scenario, and all that. Are you worried that you won't be able to pay a credit card off? Sit down and think about what would happen if you couldn't. Worst case scenario. I've had a lot of big fears in my life, but I've never faced one that couldn't be sorted mentally. Once you "know" what the worst really is, a lot of the fear subsides, because a big part of the stress is simply not knowing.
Worrying About Something Does Not Mean You Will Manifest It
While it's true that you attract into your life whatever you think about most, do not panic and start to, erm, worry that worrying about a tsunami today will manifest one on your block tomorrow. Manifesting on the physical plane takes time and emotional energy; you do not put the same type of emotional energy into worrying as you would envisioning a gorgeous new boyfriend or girlfriend -- this is why baseless fears don't manifest themselves and the boogie man never crawled out from under your bed as a kid. Not to mention that nothing is instant, or even next-day, or you'd have that million dollars already. Belief is also key here. If you really believed that a tsunami was going to pour down your street, eh, maybe it could happen one day. But the truth is that you don't actually believe the things you're worrying about are going to happen; if you did, you'd be taking a lot more action, as opposed to just sitting round thinking about them.
Start Manifesting A Good Outcome
Whatever your fears and worries are, it is within your power to sort them out in reality. You need to change your mindset and start thinking positively, even if you have to fake it initially. Say it out loud; the more you do, the sooner you will start to believe it, and the sooner your positive thoughts will become a positive reality.
How I Stop Worrying Thoughts
When I start to worry about something, or get obsessive, I immediately say, "Stop, Cancel." I heard someone suggest this in a video somewhere, and though I thought it a bit silly, I tried it. I am thrilled to report that it works. And it works better and better every time. You can't actively think two things at the same time; not very well, anyway. Keep repeating Stop, Cancel until the worries are no longer nagging at you. If you have to say it 10 times in a row the first few days, so be it -- that's better than worrying. Honestly, I worry about 80% less now than before I started saying it, and I'm able to stop the other 20% when it starts because of it. Really amazing, but true. The other thing I do when I feel something "looming" a bit, is look at my vision board and recite the affirmations and text that reinforce all of the positive things that I am manifesting in my life. It is really that simple. Give a try!
Love, Freya
Shared by Freya 0 Spake
Topics: Manifestation, Negative Energy, Positive Energy, Vision Boards
January 6, 2009
How To Make A Vision Board
Vision boards work. Really, they do -- provided you use them properly. Don't expect to just plop a few pictures of yachts and coastal islands on a piece of cardboard and wake up the next morning in a Barbados mansion. It's not like that. Just so's we're clear. Today I'm going to tell you how I make my vision boards (plural yes, as sometimes desires change, or new needs come into play) and what works for me. But before I do that, let me say something very important first: There is no right or wrong way to make a vision board. You don't have to spend a dime to make one. You don't even need a pair of scissors, nor a piece of cardboard. Really. The only factor which must be present when making a vision board is your intense, emotionally charged desire to see your needs and wants manifest.
The Traditional Vision Board.
Some of you will prefer to physically create something tangible, so I'll go over this method first. To do this, you'll need: a clear mental image of what you want to manifest (sounds trite, but it's a key element here), cut-out-able images from magazines or perhaps real pics you already have handy, a corkboard or posterboard of some kind, something to make your pics stay up (this can vary depending on what you're mounting them on), and a good home for your vision board. These types of boards are fun to make when part of a group, and a lot of New Age retreats will have a day set aside where participants create one. I don't recommend helping anyone make theirs, or asking anyone to help you make yours (apart from perhaps gifting someone with a photo, or getting one in return) because it's your energy and desire that is going to make these things manifest, not someone else's. There are many times when being part of the collective is in your best spiritual interest, but this isn't one of them -- unless you're making a joint vision board with a business partner, or a family vision board with your spouse and kids. But even then, it will be hard to keep everyone on the same frequency, which is why I recommend one board per person.
Once you know what you want and have charged your idea with all the energy you can muster, you simply find the right photos (you will know when you have -- you just will), arrange them in a manner that you find pleasant to look at (be careful not to create clutter, as you will have a hard time focusing on clutter), mount your pictures and then stick your vision board somewhere you will (notice I did not say can!) look at it every single day. And make it somewhere you will be comfortable when you do. Somewhere you can really get excited about what you're going to manifest. Somewhere you can talk out loud and say, "That house is mine! My house is perfect! I love it!" or whatever your desires are. If you stick it in your kitchen where the family spends a lot of time, you may be inhibited by their presence, which could then detract from how much positive energy you're able to charge your intention with every day. This is why you need to be mindful of where you put it. Set it somewhere you know can get at least 10 minutes privacy on a daily basis.
My type of vision board.
I am someone who gets excited by lush, rich color. Bright, ethereal colors that draw me in and make me feel creative and energized. I cannot get this feeling from most regular photographs, nor from most magazine advertisements. Pictures that I can stare at for probably 30 minutes at a time, all the while feeling excited and emotionally charged about what I'm looking at. Remember, this is key in manfiesting your desires.
Get Creative!
The more creative you get, the more energy you put into your vision board, the bigger the catalyst for manifesting your intentions. Most people just stick a photo on their posterboard and be done with it. And that's fine, if you feel content with that. I like to write my intentions across the image itself using Photoshop (or something similar). I get as creative as possible, changing fonts and colors and backgrounds for each image/text combination. I make them as beautiful as I can for two reasons: It maximizes my focus while instilling maximum energy, but it also makes me want to look at the board itself as often as possible, which is always going to be in your manifestation's best interest.
Admire your vision board!
Don't just look at your vision board, admire it. Appreciate how lovely the sentiment is. Put yourself in a state of mind where you can imagine already having all of the things on that board, and then get excited about having them. The more you feel that excitement, the more within your grasp having those things will feel each time you look at your vision board.
Read your text aloud until it feels realistic to you.
If you've written something on your images like I've done, read it aloud when you're focusing on your vision board. For example, if you've written, "I live in a 3 story house on Long Island" across a lovely image of a 3 story house that could well be on Long Island, read it aloud. Read it confidently, and read it several times. Each time you read it, the sentence will feel more and more realistic. The more realistic it feels the closer you are to manifesting it! It doesn't matter if you feel silly doing it the first few times; that feeling will dissipate over time. The more emotion, the more happiness, the more joy you can summon up while reading, the faster you will manifest what you desire. This is one of the reasons I recommend using text, just make sure everything you write is in the present tense. Don't write things like, "I want to get a new car." If you do this, you are only confirming that you don't have one, because if you did, you wouldn't want for one! Instead, tell the universe that you already have one, "I have a lovely new car" is what I'd recommend, because getting too specific can cause delays. By all means, stick the picture of the race car you want on your vision board, but when you write your text, don't be overly specific unless you really, really need to be. I say this because if you're asking for a Jaguar but the Universe has a Porsche waiting just around the corner, you'll just end up waiting longer than you needed to have a car you would have loved to have anyway. Same applies to finding a husband or wife. Don't get too specific. Trust your consciousness to bring you the right person now that you know how to manifest your true intentions.
There is no limit to what you can manifest if your intentions are good.
As you manifest things, you can remove the images from your board and replace them with whatever comes next. But don't try to manifest anything negative in this manner, as it will come back and bite you in the arse rather quickly. You simply cannot abuse the greater stream of consciousness in that manner and not have consequences. It's important you continue to evolve - the very fact that you're aware of the power of intention and manifestation shows that you're well on your way up the ladder of conscious evolution. Don't let greed stop you on your way up.
Be grateful for each thing you receive.
Don't get cocky with the universe, the greater consciousness or your higher self. Be grateful for what you receive. Thank your higher self, thank your spirit guides, thank whomever you think had a part in helping you manifest your joy.
Give back.
Just as someone shared the secrets of their success (in whatever context) with you, so is it your duty to share yours with those who need it. It's not your job to convert the nonconvertible, but it is your duty to pass on what you've been given. There is more than enough personal and spiritual wealth to go around, and keeping this knowledge to yourself is a greediness unto itself. Be the person the world needs you to be; share yourself as others have done, and will do again, for you.
SO, this weekend, I will be creating my vision boatd and getting to work on my 2010 goals, dreams and aspirations! XO
Thursday, July 30, 2009
4:35 am! RISE AND SHINE!!!!
Um, yeah, so how comfy were you in your bed this morning at 4:30am??? SOOOO WAS I! But when that alarm went off, i got my ass right outta bed and threw my clothes on and off to the gym for a BIG ass whoopin! It was soooo worth it! I did 60 minutes of all out cardio on the treadmill and took my speed up to 9.6mph!!!! It's been so long because of my damn knee, but it felt great and my knees were cooperating! Thank you!
AHHH! SO I am at work waiting for my girls....sippingmy coffee.. Just finished meal one..PS, why did the sclae go up two lbs? I can't! I am soo frustrated! WHATEVER!
ANyway, meals:
#1-
1 cup Goats milk yogurt
1 cup frozen blueberries
2 tbsp wheat bran
1/2 scoop rxodus vanilla protein
#2- Plum
#3- Tempeh 4 oz
small ezekiel wrap
#4-POST WORKOUT
2 scoops protein
1 cup frozen strawberries
2 tbsp wheat bran
water
#5- MY NEW OBSESSION
2 tbsp peanut butter fresh ground from whole foods with
4 tbsp smashed pumkin!
Are you kidding me! ISANITY! LOVE IT!
#6- WIld Salmon
cuc and tomato salad
BACK TO THE GYM FOR LEGS AND SHOULDERS....I am offically FRIED!
Phew! So total calories burned today in the gym....um, close to 750! NICE job!
My knees are achy, so I am going to ice them and lay down for a while..
I know, I haven't posted my workouts....SHOOT! I will, promise!
XO
AHHH! SO I am at work waiting for my girls....sippingmy coffee.. Just finished meal one..PS, why did the sclae go up two lbs? I can't! I am soo frustrated! WHATEVER!
ANyway, meals:
#1-
1 cup Goats milk yogurt
1 cup frozen blueberries
2 tbsp wheat bran
1/2 scoop rxodus vanilla protein
#2- Plum
#3- Tempeh 4 oz
small ezekiel wrap
#4-POST WORKOUT
2 scoops protein
1 cup frozen strawberries
2 tbsp wheat bran
water
#5- MY NEW OBSESSION
2 tbsp peanut butter fresh ground from whole foods with
4 tbsp smashed pumkin!
Are you kidding me! ISANITY! LOVE IT!
#6- WIld Salmon
cuc and tomato salad
BACK TO THE GYM FOR LEGS AND SHOULDERS....I am offically FRIED!
Phew! So total calories burned today in the gym....um, close to 750! NICE job!
My knees are achy, so I am going to ice them and lay down for a while..
I know, I haven't posted my workouts....SHOOT! I will, promise!
XO
Wednesday, July 29, 2009
some more!
Here are some pics of my spice cabinet....Ok, so we are a little OCD! Sorry! I cook a lot...more than the avergage bear! ;O) I need variety!
Me drinking my Tea in a wine glass....WHY? Because I want to. These wine glasses represent our Wedding day and they are so beautiful, why not use them? Besides, I don't drink wine....they get all dusty from no use, so everyday is a special occasion now! I'm going to drink my shakes in them too!
OMG! They have a coconut cooking spray! When I saw this in Whole Food's I just about passes out! I LOVE ANYTHING COCONUT!!!!!! This spray smells like suntan lotion! Oh MY!!!!!! It taste great!
Me drinking my Tea in a wine glass....WHY? Because I want to. These wine glasses represent our Wedding day and they are so beautiful, why not use them? Besides, I don't drink wine....they get all dusty from no use, so everyday is a special occasion now! I'm going to drink my shakes in them too!
OMG! They have a coconut cooking spray! When I saw this in Whole Food's I just about passes out! I LOVE ANYTHING COCONUT!!!!!! This spray smells like suntan lotion! Oh MY!!!!!! It taste great!
some fav's....
Just some more goodies! Look below at this FABULOUS lunch I had today! Are you kidding me!
AMAZING and soooo super fresh! We all should eat this way all the time, just just when we fill fat or sluggish or not so good! This is the food from our earth! Not from a box or a can!!!!!! Well, what are you waiting for go eat some GOOD WHOLESOME FOODS!
Forget about Starbuck's Passion fruit iced tea, I make my own! Grab a box of Rishi tea bags, put in a container of water, let is soak for a few hours and INSTANT ICED redfreshing unsweetened Tea...AMAZING!
My cabinet is filled with supplements I take to keep me going! A good fat burner, My Smart Blend, Vitamin D, a fabulous Multi V and Lean Out by Beverly which is awesome!
Rxodus Protein Powder, some Creatine too! The Rxodus Protein is new to me, and let me tell you! IT'S FABULOUS! For more info, contact me! :O)
Here you will see the GOOD Fats in my kitchen! Got em all!
Coconut oil, Olive oil, Macadamia Nut Oil, ALmond oil...All great sources of GOOD FATS!
Behind me you will see my canisters on my counter! All my goodies!!!!
Inhaling the smell from my little basil plant!!!!!! HEAVENLY!!!!
AMAZING and soooo super fresh! We all should eat this way all the time, just just when we fill fat or sluggish or not so good! This is the food from our earth! Not from a box or a can!!!!!! Well, what are you waiting for go eat some GOOD WHOLESOME FOODS!
Forget about Starbuck's Passion fruit iced tea, I make my own! Grab a box of Rishi tea bags, put in a container of water, let is soak for a few hours and INSTANT ICED redfreshing unsweetened Tea...AMAZING!
My cabinet is filled with supplements I take to keep me going! A good fat burner, My Smart Blend, Vitamin D, a fabulous Multi V and Lean Out by Beverly which is awesome!
Rxodus Protein Powder, some Creatine too! The Rxodus Protein is new to me, and let me tell you! IT'S FABULOUS! For more info, contact me! :O)
Here you will see the GOOD Fats in my kitchen! Got em all!
Coconut oil, Olive oil, Macadamia Nut Oil, ALmond oil...All great sources of GOOD FATS!
Behind me you will see my canisters on my counter! All my goodies!!!!
Inhaling the smell from my little basil plant!!!!!! HEAVENLY!!!!
WORDPRESS BLOG
Hey Friends!
Can you check out my Word Press blog? It's all the same posts but I like the look and feel of it, do you?
http://teebean.wordpress.com/
Can you check out my Word Press blog? It's all the same posts but I like the look and feel of it, do you?
http://teebean.wordpress.com/
OH YEAH BABY!!!!!!
125.4!!! YES....NOW we are getting somewhere! I am sooo HAPPY!!!!
I KILLED myself in the gym yesterday with legs....It was a great workout! I KNOW i KNOW you want me to post my workouts! I will, my life is so hectic right now I am lucky I find the time to do this! GRRRR.....
Ok, I will be back to post my workout from monday & yesterday! In the meantime here are my meals today!
#1- 1cup Goat's milk Yogurt
1 cup blueberries
1/2 scoop Protein powder
2 tbsp wheat BRAN
DELISH!
#2- COCONIT lara bar
small plum
#3- 5 egg whites
1 ezekiel wrap
some avocado
#4- POST WORKOUT- took my daighter out to lunch
turkey open faced with avocado
tomato and lettuce
opn this sick ORAGN VEGAN FLOURLESS GRAINY slice of bread!
#5- grilled chicken
salad
I KILLED myself in the gym yesterday with legs....It was a great workout! I KNOW i KNOW you want me to post my workouts! I will, my life is so hectic right now I am lucky I find the time to do this! GRRRR.....
Ok, I will be back to post my workout from monday & yesterday! In the meantime here are my meals today!
#1- 1cup Goat's milk Yogurt
1 cup blueberries
1/2 scoop Protein powder
2 tbsp wheat BRAN
DELISH!
#2- COCONIT lara bar
small plum
#3- 5 egg whites
1 ezekiel wrap
some avocado
#4- POST WORKOUT- took my daighter out to lunch
turkey open faced with avocado
tomato and lettuce
opn this sick ORAGN VEGAN FLOURLESS GRAINY slice of bread!
#5- grilled chicken
salad
Monday, July 27, 2009
Tuesday's ACTION plan!
Hmmm, ok, so before I get into what I will be eating tomorrow, I got on the scale this morning and it said 127.4...oddly enough, this afternoon after 3 meals, TONS of water and a sick ass workout, I weighed in at 126.2! WHAT THE HELL??? How am I lighter after eating and training? anywhooo, WHo cares. I HAVE ABS!!!!!!!! LOL! I'm a size 0-2!~ So why do I even care? Well because that number is a gage for me to measure if what I am eating and how I am training is working, that's all! Oh and yeah well, it would be nice to see the scale UNDER 120! That's all!
Ok, so I was really good today, but I am in a MOODY state of mind right now...GRRR! Nevermind. here is my plan for Tuesday.
#1- 1 cup Goat's milk Yogurt
1 cup blueberries
4 tbsp wheat bran
cinnamon
1/2 scoop protein
#2- Lara bar
#3- 4 oz Tempeh
cucumbers and mixed greens
1 tbsp Flax oil & lemon juice
#4- POST WORKOUT
5 egg whites
1 Ezekiel wrap
spinach
#5- 8 large shrimp
sauteed in tomatoes and orange pepper onion and garlic
over 1 cup Quinoa!
I will post my workout tomorrow.
Have a great night!
XO Tina
Ok, so I was really good today, but I am in a MOODY state of mind right now...GRRR! Nevermind. here is my plan for Tuesday.
#1- 1 cup Goat's milk Yogurt
1 cup blueberries
4 tbsp wheat bran
cinnamon
1/2 scoop protein
#2- Lara bar
#3- 4 oz Tempeh
cucumbers and mixed greens
1 tbsp Flax oil & lemon juice
#4- POST WORKOUT
5 egg whites
1 Ezekiel wrap
spinach
#5- 8 large shrimp
sauteed in tomatoes and orange pepper onion and garlic
over 1 cup Quinoa!
I will post my workout tomorrow.
Have a great night!
XO Tina
An interview I just did!
http://www.womensabworkout.com/interviews/inspiring-women-tina-marie-gualianone/
I hope you'll go check it out! Pretty awesome stuff!!!!
I hope you'll go check it out! Pretty awesome stuff!!!!
Starving!!!
I guess that's a good thing, huhu? TO have your stomach wake you up out of a dead sleep to feed it! LOL! Well, you saw the meal plan in the previous post....I'm going to turn into a sick and twisted chick for t he next two weeks. Pulling out all the stops to drop some weight! 119 is all that's in my dead! BRING IT!
Here is my workout for today:
STarting with a 15 minute HITT treadmill ass whooping!
3.0...1 min
9.0...1 min
3.0...2 min
9.0...1 min
3.0...2 min
9.0...1 min
3.0...2 min
9.0...1 min
3.0...2 min
9.0...1 min
COOL DOWN!
ALL supersets!
Chest & triceps
Flat dbell press
2 sets @ 30lbs
2 sets @ 35lbs
**SS**
Lying dbell tri ext.
4 sets@ 10lbs
**SS** jump n jacks 25
Cable cross over
4 sets @ 17.5lbs
**SS** cable tri press down
4 sets @25lbs
**SS**
jump jacks 25
Unassisted dips
3 sets till failure ususally around 10
Elevated push ups off bench on knuckles
3 sets till failure usually around 12
3.0...1 min
9.0...1 min
3.0...2 min
9.0...1 min
3.0...2 min
9.0...1 min
3.0...2 min
Finish with 10 more minutes of cardio... GOAL is to BURN OVER 500 calories
Here is my workout for today:
STarting with a 15 minute HITT treadmill ass whooping!
3.0...1 min
9.0...1 min
3.0...2 min
9.0...1 min
3.0...2 min
9.0...1 min
3.0...2 min
9.0...1 min
3.0...2 min
9.0...1 min
COOL DOWN!
ALL supersets!
Chest & triceps
Flat dbell press
2 sets @ 30lbs
2 sets @ 35lbs
**SS**
Lying dbell tri ext.
4 sets@ 10lbs
**SS** jump n jacks 25
Cable cross over
4 sets @ 17.5lbs
**SS** cable tri press down
4 sets @25lbs
**SS**
jump jacks 25
Unassisted dips
3 sets till failure ususally around 10
Elevated push ups off bench on knuckles
3 sets till failure usually around 12
3.0...1 min
9.0...1 min
3.0...2 min
9.0...1 min
3.0...2 min
9.0...1 min
3.0...2 min
Finish with 10 more minutes of cardio... GOAL is to BURN OVER 500 calories
Sunday, July 26, 2009
The new MASTAAAA PLAN!
I’m going to take it one day at a time, so every night; I will post what I am going to eat the next day, and STICK TO IT! Here is what I came up with for Monday! On Monday morning I will post my weight….:O( Hopefully by August 8th, I will be 119lbs! We will see!
Meal one:
• 1 cup Goat’s Milk Yogurt
• 4 tbsp wheat bran (FIBER!:O) )
• 1 cup fresh blueberries
Meal two:
• Coconut Lara bar
Meal three:
• 1 serving Flax Tempeh
• 2 cups mixed greens
• ½ cucumber & 1 whole tomato
• 1 tbsp olive oil & Lemon
Meal four: Post workout
• 1 scoop protein
• 1 cup frozen cherries
• 4 tbsp wheat bran
• 1 tbsp flax meal
Meal five:
• 4 oz turkey burger
• 1 cucumber & 1 tomato salad
• 1 tbsp olive oil & red wine vinegar
Meal one:
• 1 cup Goat’s Milk Yogurt
• 4 tbsp wheat bran (FIBER!:O) )
• 1 cup fresh blueberries
Meal two:
• Coconut Lara bar
Meal three:
• 1 serving Flax Tempeh
• 2 cups mixed greens
• ½ cucumber & 1 whole tomato
• 1 tbsp olive oil & Lemon
Meal four: Post workout
• 1 scoop protein
• 1 cup frozen cherries
• 4 tbsp wheat bran
• 1 tbsp flax meal
Meal five:
• 4 oz turkey burger
• 1 cucumber & 1 tomato salad
• 1 tbsp olive oil & red wine vinegar
Saturday, July 25, 2009
what's so good about pumpkin anyway!
I freakin LOVE pumpkin! I don't care if it's JULY or October, It's awesome! Best part is, you can get it canned and it's so versatile, yummy and sooo healthy for you!
Pumpkin meat is very high in carotenoids. They're what give pumpkins their orange color—but that's the least of their benefits. Carotenoids are really good at neutralizing free radicals, nasty molecules that can attack cell membranes and leave the cells vulnerable to damage.
Pumpkins are also high in lutein and zeaxanthin, which scavenge free radicals in the lens of the eye. Therefore, they may help prevent the formation of cataracts and reduce the risk of macular degeneration, a serious eye problem than usually results in blindness.
Besides carotenoids, lutein, and zeaxanthin, which are all antioxidants, pumpkins have a lot of common nutrients, like iron, zinc, and fiber. Iron, of course, is needed by red blood cells. Zinc deficiency may be related to osteoporosis of the hip and spine in older men. And fiber is important for bowel health.
I put pumpkin in my oats, in my shakes, on scandanavican crisp breads, and sometimes eat it right out of the can! LOVE IT!
Here is a great recipe for ya!
1/3 cup oats
1 scoop protein
1/2 cup pumpkin
cinnamon
3 crushed walnuts
nume for 1.35 minutes! AMAZING breakfast!
Some other STAPLES in my diet! I sware! I love the way I eat!
This Tuna is pole caught. The Tuna that are caught are young and caught in colder waters...so NO WORRIES about Mercury! Read up on it! I did a lot of research on Tuna before I actually went to Whole Food's and bought $4.99 TUNA! YIKES! WORTH EVERY PENNY!
Lactose intolorant? I am! I can't enjoy yogurt, milk or cheese without getting a severe stomach ache! Goat's milk is a very good source of calcium and the amino acid tryptophan. It is also a good source of protein, phosphorus, riboflavin (vitamin B2) and potassium. the greatest benefit of goat's milk, however, is that some people who cannot tolerate cow's milk are able to drink goat's milk without any problems. It is not clear from scientific research studies exactly why some people can better tolerate goat's milk. Some initial studies suggested that specific proteins known to cause allergic reactions may have been present in cow's milk in significant quantities yet largely absent in goat's milk. I love to have a cup of Goat's Milk Yogurt with a scoop of protein and some crushed walnuts! GREAT SNACK!
I LOVE anything COCONUT! I love coconut oil which is amazing for you, I love coconut milk which taste great in shakes and I love ccoconut water! I grab a sip everytime I open my fridge!
Coconut water is the liquid that is taken from unripe coconuts. If coconuts get ripe the liquid that is inside will harden and become a part of the white flesh of the coconut, which is used to make coconut milk. So, picking the coconut while it is unripe will ensure that the body gets all the benefits of coconut water.
Coconut Water Hydrates the Body
Coconut water is an isotonic solution which replaces the fluids and minerals that the body loses during physical activities. For this reason, many athletes and persons who work out regularly are encouraged to drink coconut water to replace all the minerals and fluid that they lose while working out. Even the United Nations Food and Agriculture Organization (FAO) attest to the benefits of drinking coconut water when it fought for a patent in 2000 to market coconut water as the next big sports drinks.
Coconut Water Relieves Urinary Problems
If you consume coconut water on a regular basis it can reduce urinary problems. People who suffer from strangury, polyutra and other urinary ailments drink coconut water to relieve their symptoms.
Coconut Water Kills Intestinal Worms
Drinking coconut water with one teaspoon of olive oil for three days will kill intestinal worms and clear the stomach of worms, which makes for better digestion.
Coconut Water Breaks up Kidney Stones
People who have kidney problems and are plagued by kidney stones should drink coconut water in addition to taking their medication. Drinking coconut water regularly helps to break up kidney stones making them easier to push out.
Friday, July 24, 2009
JACK ohhhhh JACK!
So, I saw Jack today in the gym as I just pointed to his little nose! I said JAAAAACK!!!!!! He took one look at me and said..."SO? you still have abs, you look great Tina, How do you feel"? I said WELL MR.JACK! I feel amazing! I feel really strong, BUT! I feel bloated...so he went into reasons why I may FEEL bloated and that I certainly DO NOT look bloated! HE made my day that JACK! Jack is 51 years old and specializes in nutrition! He knows his stuff, I tell ya! I am going to get a pic of him on here by this weekend! PROMISE!
Today I had a pretty fabulous workout!
I did chest, back, bi's and triceps! HMPH! I did some sick pushups off a little ball, then jumped into close grip pull ups, YEP! ALL by myself! I am up to 6 pull ups and did 4 total sets. I then moved onto some resistance band chest press/fly's for 25 reps with behind the neck pull downs squeezing my shoulder blades together for 20 reps at 45lbs.... So I threw in some abs as well, just stimulating the muscles not really working with full intensity (abs)....I then grabbed the 30's because I was warmed up and ready for action! I got on the stability ball in an incline position, glutes almost on the floor and did incline chest presses (3 sets of 15 reps)...superset with back extensions hugging a 10lb plate for 15 reps, also 3 sets....
It was then time for some bis' and tris'....so I started with ezcurl tricep lying extensions with 25lbs for 20 reps superset with standing debll 20lb bicep alternating curls at 10 reps.... (I am so proud of my work with my arms, they are starting to really change)....
I went on to cable high bicep curl at 20 reps with 25lbs superset with no assisted dips I did 3 set of 10!!!!! NICE!!!!!
After that insane set, I went on to barbell 30lbs curls for 15 reps with 10lb tricep kick backs! only 2 sets...I was ready to get the hell outta there!
I burned 411 caloreis in an hour! GREAT DAY IN THE GYM! NOOOOO CARDIO TODAY, saving it for tomorrow!
Meal one:
6 whites
1/2 avocado
1 small ezekiel wrap
Meal two:
JUCIY plum
Meal three:
can tuna
1 cup brown rice pasta swirly type
2 cups broccoli
6 sun dried tomato halves
Meal four:POST WORKOUT
2 scoop protein
1 cup frozen cherries
1.5 cup frozen blueberries
flax meal 1 tbsp
1 tbsp glutamine
water & ice
Meal five: SNACK
3 tbsp mashed pumpkin
2 tbsp peanut butter INSANELY YUMMY!
Meal six:
6 egg whites
Mixed greens
Today I had a pretty fabulous workout!
I did chest, back, bi's and triceps! HMPH! I did some sick pushups off a little ball, then jumped into close grip pull ups, YEP! ALL by myself! I am up to 6 pull ups and did 4 total sets. I then moved onto some resistance band chest press/fly's for 25 reps with behind the neck pull downs squeezing my shoulder blades together for 20 reps at 45lbs.... So I threw in some abs as well, just stimulating the muscles not really working with full intensity (abs)....I then grabbed the 30's because I was warmed up and ready for action! I got on the stability ball in an incline position, glutes almost on the floor and did incline chest presses (3 sets of 15 reps)...superset with back extensions hugging a 10lb plate for 15 reps, also 3 sets....
It was then time for some bis' and tris'....so I started with ezcurl tricep lying extensions with 25lbs for 20 reps superset with standing debll 20lb bicep alternating curls at 10 reps.... (I am so proud of my work with my arms, they are starting to really change)....
I went on to cable high bicep curl at 20 reps with 25lbs superset with no assisted dips I did 3 set of 10!!!!! NICE!!!!!
After that insane set, I went on to barbell 30lbs curls for 15 reps with 10lb tricep kick backs! only 2 sets...I was ready to get the hell outta there!
I burned 411 caloreis in an hour! GREAT DAY IN THE GYM! NOOOOO CARDIO TODAY, saving it for tomorrow!
Meal one:
6 whites
1/2 avocado
1 small ezekiel wrap
Meal two:
JUCIY plum
Meal three:
can tuna
1 cup brown rice pasta swirly type
2 cups broccoli
6 sun dried tomato halves
Meal four:POST WORKOUT
2 scoop protein
1 cup frozen cherries
1.5 cup frozen blueberries
flax meal 1 tbsp
1 tbsp glutamine
water & ice
Meal five: SNACK
3 tbsp mashed pumpkin
2 tbsp peanut butter INSANELY YUMMY!
Meal six:
6 egg whites
Mixed greens
feeling bloated!!!!!
Ok, so I eat tons of veggies, lean protein, TONS of fiber! AM I blocked in there? What gives? I can't drink anymore water or my intestines will float away.... I am really! I have come to the conclusion that this carb intake thing is what is doing this to me. QUICK STORY:
When I was leaning out last year for my wedding, I sware, I looked amazing at 116lbs. Here is why.... I ate 4oz of protein at my meals with mixed greens or veggies and used only flax oil for my fat. I supplementd with shakes but only used 1 scoop (20 grams protein)and ate fruits like plums, grapefruits and berries. I drank a gallon or more of water a day and in the evening I would drink 8oz water with 2 oz unsweetened cranberry and a tablespoon of flax meal...to clean out my kidneys liver and GUT! I did that for 4 months and went from 131lbs to 116lbs on the day of my wedding! NOW, i'm sure you're thinking that is TOO skinny (my clients tell me I was), but the important thing is I NEVER felt bloated puffy or stuffed. NOW, even if I have 1/3 cup of oats or wheat bran or a super small Ezekiel wrap with some egg whites, I feel like I ate a whole pizza! That tells me I am really sensitive to grains and pasta.
SO, I listened to Jack for a week.....But ladies and gents, I gotta move on! I feel great in the gym and VERY strong, but my belly is not happy....
This Sunday until I leave for Italy, I am going back to my old plan (pre-wedding). I will fill you in and track everything!
I DO plan on having 2 carb days, because I don't want to lose any strength I have.
SO, I'll be back for some reports!
XO
When I was leaning out last year for my wedding, I sware, I looked amazing at 116lbs. Here is why.... I ate 4oz of protein at my meals with mixed greens or veggies and used only flax oil for my fat. I supplementd with shakes but only used 1 scoop (20 grams protein)and ate fruits like plums, grapefruits and berries. I drank a gallon or more of water a day and in the evening I would drink 8oz water with 2 oz unsweetened cranberry and a tablespoon of flax meal...to clean out my kidneys liver and GUT! I did that for 4 months and went from 131lbs to 116lbs on the day of my wedding! NOW, i'm sure you're thinking that is TOO skinny (my clients tell me I was), but the important thing is I NEVER felt bloated puffy or stuffed. NOW, even if I have 1/3 cup of oats or wheat bran or a super small Ezekiel wrap with some egg whites, I feel like I ate a whole pizza! That tells me I am really sensitive to grains and pasta.
SO, I listened to Jack for a week.....But ladies and gents, I gotta move on! I feel great in the gym and VERY strong, but my belly is not happy....
This Sunday until I leave for Italy, I am going back to my old plan (pre-wedding). I will fill you in and track everything!
I DO plan on having 2 carb days, because I don't want to lose any strength I have.
SO, I'll be back for some reports!
XO
Thursday, July 23, 2009
Rain? No problem! Longer in the gym! :O)
I didn't mind the rain today....When it's crappy out, I spend longer time in the gym...
SO I'm a member of Equinox in Mamaroneck, NY. Equinox is a great club with GREAT equipment, cardio and a locker room where you can eat off the floors it's so clean! It's an upper scale fitness club with a gorgeous Spa! It's GORGEOUS! SIMPLY PUT! I love being there, but there are some things that tick me off...Time for some Tina rant!
1. Trainers look me up and down, but never smile or say hello!
2. People playing with their blackberries while occupying a piece of equipment!
3. Starring! You too can look like this if you stop staring at me and workout! GET OFF YOUR PHONE!
4. Members who have NO idea how to workout and trainers who don't help out! GRRRR!!!
Anyway, the employees know what I do for a living and it's fine. I am NOT there to STEAL clients away, I am really busy with my OWN TEAM TINA GIRLS! I get a lot of compliments from women there and honestly it's so humbling and such a boost for my self confidence! It's nice when a women can look at another women and sincerely compliment them! SO to the NICE ladies in the house! THANK YOU! You made my day!
A few people have been coming up to me with questions like< "What are you training for"? "Tina, What are you up too? Why so much intensity?" "are you competing Tina"
Here are my answers...
I am a Personal trainer. I own my own wellness company with my husband. In order for our business to my successful, we need to LOOK THE PART, LIVE THE LIFE and Be ROLE MODELS. When I am in the gym, I am sooo not there to make friends (it's nice to say hello, but NO TIME for drawn out convo's) I am there for a purpose. I want to be in the best shape EVER! I am not done designing my physique, and not sure I will be anytime soon. I'm an all or nothing type of personality. I train with intensity and passion. I eat foods that fuel my body and it's demands. I don't drink alcohol, I don't do drugs, and I don't eat crap or sweets....But THAT IS ME! TINA! NO ONE has to do what I do nor do I expect people to change their lifestyles because of what I do.....I take GREAT PRIDE in being 37 years old, being able to wear a bikini, do pull ups with no assistance, do sick ass push ups.....and walk around with my 18 year old daughter and people think she is my little sister! YES, I AM HAPPY WITH MY LIFE< MYSELF and how hard I work both in my business, with my marriage and raising my kids the best I can! I don't half step anything or any part of my life. THAT'S ME! TINA
So, when you see that intense look in my eye, now you know why.....I train the way I do for ME! That's all.........
I super setted two exercises back to back before I rested for 30 seconds.... GRRR
SO, here was my workout today:
squats
1.(warm up) 45lbs-20 reps
2. 65lbs-12 wider
3.75lbs- 10 wider
4.115lbs- 8 reps wider
**SS**
Shoulder seated press
1 - 4....25lbs-10 reps
set 5....30lbs- 6 reps! NICE!
Around the clock lunges (pretty awesome!)
2:00- 15 reps, 3:00-15 reps, 4:00-15 reps, 6:00-15 reps
**SS**
ezcurl bar (15lbs) added 5lbs each side
4 sets-20 reps
Leg press- feet lox on sled and super wide
90lbs-15 reps
135lbs, 15 reps
180lbs, 15 reps
last set I dropped to 45lbs and maxed out at 25 reps
**SS**
Dbell side lateral raises
3 sets 7.5lbs-15 reps
(OOH this was good!)
Step up on bench, donw into reverse lunge
3 sets-15 reps heart rate got up to 167! HOLY SHIT!
**SS**
reverse pec deck for rear delts
40lbs-20 reps 2 sets OUCHY!
Side step up( leg flies out to side 90 degrees)
3 sets 12 reps each side (hits hips and glutes and little obliques)
**SS**
90 degree rotations for shoulders
1olbs-20 reps...12.5lbs- 20 reps
Kicked some ass! 401 cal-1 hour
NICE!
SO I'm a member of Equinox in Mamaroneck, NY. Equinox is a great club with GREAT equipment, cardio and a locker room where you can eat off the floors it's so clean! It's an upper scale fitness club with a gorgeous Spa! It's GORGEOUS! SIMPLY PUT! I love being there, but there are some things that tick me off...Time for some Tina rant!
1. Trainers look me up and down, but never smile or say hello!
2. People playing with their blackberries while occupying a piece of equipment!
3. Starring! You too can look like this if you stop staring at me and workout! GET OFF YOUR PHONE!
4. Members who have NO idea how to workout and trainers who don't help out! GRRRR!!!
Anyway, the employees know what I do for a living and it's fine. I am NOT there to STEAL clients away, I am really busy with my OWN TEAM TINA GIRLS! I get a lot of compliments from women there and honestly it's so humbling and such a boost for my self confidence! It's nice when a women can look at another women and sincerely compliment them! SO to the NICE ladies in the house! THANK YOU! You made my day!
A few people have been coming up to me with questions like< "What are you training for"? "Tina, What are you up too? Why so much intensity?" "are you competing Tina"
Here are my answers...
I am a Personal trainer. I own my own wellness company with my husband. In order for our business to my successful, we need to LOOK THE PART, LIVE THE LIFE and Be ROLE MODELS. When I am in the gym, I am sooo not there to make friends (it's nice to say hello, but NO TIME for drawn out convo's) I am there for a purpose. I want to be in the best shape EVER! I am not done designing my physique, and not sure I will be anytime soon. I'm an all or nothing type of personality. I train with intensity and passion. I eat foods that fuel my body and it's demands. I don't drink alcohol, I don't do drugs, and I don't eat crap or sweets....But THAT IS ME! TINA! NO ONE has to do what I do nor do I expect people to change their lifestyles because of what I do.....I take GREAT PRIDE in being 37 years old, being able to wear a bikini, do pull ups with no assistance, do sick ass push ups.....and walk around with my 18 year old daughter and people think she is my little sister! YES, I AM HAPPY WITH MY LIFE< MYSELF and how hard I work both in my business, with my marriage and raising my kids the best I can! I don't half step anything or any part of my life. THAT'S ME! TINA
So, when you see that intense look in my eye, now you know why.....I train the way I do for ME! That's all.........
I super setted two exercises back to back before I rested for 30 seconds.... GRRR
SO, here was my workout today:
squats
1.(warm up) 45lbs-20 reps
2. 65lbs-12 wider
3.75lbs- 10 wider
4.115lbs- 8 reps wider
**SS**
Shoulder seated press
1 - 4....25lbs-10 reps
set 5....30lbs- 6 reps! NICE!
Around the clock lunges (pretty awesome!)
2:00- 15 reps, 3:00-15 reps, 4:00-15 reps, 6:00-15 reps
**SS**
ezcurl bar (15lbs) added 5lbs each side
4 sets-20 reps
Leg press- feet lox on sled and super wide
90lbs-15 reps
135lbs, 15 reps
180lbs, 15 reps
last set I dropped to 45lbs and maxed out at 25 reps
**SS**
Dbell side lateral raises
3 sets 7.5lbs-15 reps
(OOH this was good!)
Step up on bench, donw into reverse lunge
3 sets-15 reps heart rate got up to 167! HOLY SHIT!
**SS**
reverse pec deck for rear delts
40lbs-20 reps 2 sets OUCHY!
Side step up( leg flies out to side 90 degrees)
3 sets 12 reps each side (hits hips and glutes and little obliques)
**SS**
90 degree rotations for shoulders
1olbs-20 reps...12.5lbs- 20 reps
Kicked some ass! 401 cal-1 hour
NICE!
Wednesday, July 22, 2009
Beauty Day!!!!
me to the left with dark hair! What do ya think??? This was from 3 years ago!
I love Beauty day! I get to go to my girl Gina and get my horrifying roots done.....It's such a love / hate relationship I have with being blonde! I LOVE how I look....I love being a blonde, but i really hate how much of an upkeep it is! My hair is naturally super dark brown.....and now it's super light blonde with some platinum highlights! I hate sitting in the chair for more than 30 seconds, I am sooo hyper!
Well, turns out, I did NOT go comepletely dark, yes, I am a chicken shit! :O) I had Gina put chunky dark bron low lights in it...looks HOT! I LOVE HER!
Meals today:
#1- 7:30am
1/2 cup oats
1 egg white
1 scoop protein
All mixed in a bowl and niked for 1.30 minutes
#2- 9:30
PLUM, juicy dark red!
#3- 11:30am
1 cup red quinoa
chopped red onion
1 cup broccoli steamed
chopped plum tomato
1 tbsp ALMOND oil! (DELISH)
#4- POST WORKOUT-4:00
SHAKE...the usual
#5- Turkey Meatballs and shiratake Noodles &
Mixed greens! DELISH!
Here is the recipe for the turkey meatballs! They were insane!
Cooking spray
1 pound ground WHITE FAT FREE ground turkey
3 tbsp wheat bran
1/2 cup finely grated carrot
1/2 cup finely chopped onion
2 large cloves garlic, minced
2 tablespoons minced fresh parsley
2 teaspoons minced fresh thyme leaves
1 egg, lightly beaten
Freshly ground black pepper
I cooked them on the stove top in a frying pan for 3 minutes on each side, Then I added the tomatoes, oregano and red pepper flakes.
My Salad
Red leafe lettuce
cucumber
tomato
FAT FREE Feta
Kalamata olives
shredded cabbage
3 tbsp Olive oil
2 tbsp apple cider vinegar
1 tbsp red wine vinegar
Shiratake noodles..AMAZING! Thse are made out of TOFU...They are a tad weird in texture, but after a few bites and some italian tomato sauce they are fabulous! BEST part, they are virtually carb and calorie free!
I'm off to bed now! Good night!
I love Beauty day! I get to go to my girl Gina and get my horrifying roots done.....It's such a love / hate relationship I have with being blonde! I LOVE how I look....I love being a blonde, but i really hate how much of an upkeep it is! My hair is naturally super dark brown.....and now it's super light blonde with some platinum highlights! I hate sitting in the chair for more than 30 seconds, I am sooo hyper!
Well, turns out, I did NOT go comepletely dark, yes, I am a chicken shit! :O) I had Gina put chunky dark bron low lights in it...looks HOT! I LOVE HER!
Meals today:
#1- 7:30am
1/2 cup oats
1 egg white
1 scoop protein
All mixed in a bowl and niked for 1.30 minutes
#2- 9:30
PLUM, juicy dark red!
#3- 11:30am
1 cup red quinoa
chopped red onion
1 cup broccoli steamed
chopped plum tomato
1 tbsp ALMOND oil! (DELISH)
#4- POST WORKOUT-4:00
SHAKE...the usual
#5- Turkey Meatballs and shiratake Noodles &
Mixed greens! DELISH!
Here is the recipe for the turkey meatballs! They were insane!
Cooking spray
1 pound ground WHITE FAT FREE ground turkey
3 tbsp wheat bran
1/2 cup finely grated carrot
1/2 cup finely chopped onion
2 large cloves garlic, minced
2 tablespoons minced fresh parsley
2 teaspoons minced fresh thyme leaves
1 egg, lightly beaten
Freshly ground black pepper
I cooked them on the stove top in a frying pan for 3 minutes on each side, Then I added the tomatoes, oregano and red pepper flakes.
My Salad
Red leafe lettuce
cucumber
tomato
FAT FREE Feta
Kalamata olives
shredded cabbage
3 tbsp Olive oil
2 tbsp apple cider vinegar
1 tbsp red wine vinegar
Shiratake noodles..AMAZING! Thse are made out of TOFU...They are a tad weird in texture, but after a few bites and some italian tomato sauce they are fabulous! BEST part, they are virtually carb and calorie free!
I'm off to bed now! Good night!
Tuesday, July 21, 2009
oh i'm soreeeeee
126.4lbs
wow! I haven't even gone heavy in about 5 months because of my knee, but man, I feel like i did! My glutes are crippled!!!!! LOVE IT! Today, I am doing Chest and triceps...Here is how it's all going down!
Flat dbell press:
1)25lbs-15 (warm up)
2)30lbs-12
3)30lbs-12
4)35lbs-10
**SS**
Lyiing dbell tricep extensions
1&2) 7.5lbs-15
3&4) 10lbs-12 reps
Cable crossover
1&2) 12.5lbs-15 reps
3&4) 17.5lbs 12 reps
**SS**
Cable reverse press down for tri's
1&2)30lbs-15 reps
3&4) 25lbs-till failure
Push ups (feet on bench ) pushing off knuckels
6 sets till failure
**SS**
No assisted dips
Till failure
SIck ass abs today too, I know I'll feel them tomorrow!
Then I am hoping on the treadmill for some cardio...Today I am doing a hill workout...
35 minutes
basically I am walking for 2 minutes at a certain incline and speed, and every two minutes I increase the incline....It's hard to walk on an incline of 15%! YIKES!!!! Total booty work!
Meals today:
1) 7:30 6 whites
2 cups spinach
1 small ezekiel wrap
3)12:00
1 cup brown rice ziti
1 cup broccoli
few sliced dried tomatoes
1 tbsp olive oil
small bowl undressed salad
3:30-POST WORKOUT SHAKE
2 scoops Beverly
2 cups frozen berrries
flax meal
water
SNACK:
1 tbsp peanut butter
1 small coconut water (ZICO)
7:30pm dinnaaaaaa!
egg white omelet with veggies
salad!
wow! I haven't even gone heavy in about 5 months because of my knee, but man, I feel like i did! My glutes are crippled!!!!! LOVE IT! Today, I am doing Chest and triceps...Here is how it's all going down!
Flat dbell press:
1)25lbs-15 (warm up)
2)30lbs-12
3)30lbs-12
4)35lbs-10
**SS**
Lyiing dbell tricep extensions
1&2) 7.5lbs-15
3&4) 10lbs-12 reps
Cable crossover
1&2) 12.5lbs-15 reps
3&4) 17.5lbs 12 reps
**SS**
Cable reverse press down for tri's
1&2)30lbs-15 reps
3&4) 25lbs-till failure
Push ups (feet on bench ) pushing off knuckels
6 sets till failure
**SS**
No assisted dips
Till failure
SIck ass abs today too, I know I'll feel them tomorrow!
Then I am hoping on the treadmill for some cardio...Today I am doing a hill workout...
35 minutes
basically I am walking for 2 minutes at a certain incline and speed, and every two minutes I increase the incline....It's hard to walk on an incline of 15%! YIKES!!!! Total booty work!
Meals today:
1) 7:30 6 whites
2 cups spinach
1 small ezekiel wrap
3)12:00
1 cup brown rice ziti
1 cup broccoli
few sliced dried tomatoes
1 tbsp olive oil
small bowl undressed salad
3:30-POST WORKOUT SHAKE
2 scoops Beverly
2 cups frozen berrries
flax meal
water
SNACK:
1 tbsp peanut butter
1 small coconut water (ZICO)
7:30pm dinnaaaaaa!
egg white omelet with veggies
salad!
Monday, July 20, 2009
WOO HOO!
I love my scale today! She's my friend! I know it's pretty pathetic that I allow my scale to determine the type of day I am going to have.....BUT! I have a goal to reach.
SO Last week, I did total body giant circuit style training.... It was great! But I'm ready to hit the weights hard again for the next two weeks! I will be posting my workouts! :O)
Today so far, my diet is:
#1- 7:00am...6 whites 1 cup spinach, 1 small ezekiel wrap! INSANE!!!!! I inhaled it! WHich is not good to do, but man! I am loving these carbs! This wrap only has 14 grams of carbs, 2 grams of fiber which means only 12 carbs! :O) PERFECT!
#2- 9:30am Lara bar...
The Lara bar is good, because there are only 4 ingredients, nuts, fruit and 2 different spices.... 22 grams of carbs and 4 grams fiber so 18 grams of carbs! NOT BAD!
#3-11:00 (1.5-hours before workout)
1 cup whole grain pasta
1 turkey burger
1 tbsp olive oil
1 cup steamed broccoli
1 chopped tomato
fresh basil
**THIS MEAL IS TO DIE FOR!!!!!!! I AGAIN INHALED EVERY BITE!
#4- 3:00 (post workout) On my way to get my MRI-GRRRRR!!!!
2 scoops protein
2 cups frozen fruit
1 tbsp flax meal
water
#5- 5:00 (snack)
CUCUMBER, PARSLEY and orange juice ALL fresh from ANdy's in Rye- FABULOUS
nut and fruit bar from andy's. everything is raw and freshly made! YUM!!!!!
#6- 7:30 DINNA TIME at the Guag house! :O)
Salmon
Mixed greens and veggies
olive oil & lemon juice!
My workout was great except for this freakin KNEE! I want new kneeeeeees!
MY WORKOUT:
warm up on staionary bike- 2 minutes
Smith Front Squats
20lbs-15 reps
Standing barbell curls
30lbs-15 reps
jump rope
30 seconds
**3 Giant sets**
Reverse Smith lunge
10lbs-12 reps
ALternating dbell curls
20lbs-12 reps
Burpees
12 reps
**3 giant sets**
Sumo Squats heels elevates
30lbs-15 reps
hammer curls
12.5lbs-15 reps
**3 sets**
Lying leg curl
40lbs-20 reps
dead lifts elevated
40lbs-20 reps
**3 sets**
abductor/ adductor
1 big set of 50 reps each- FEEL THE BURN BABY!!!!!
burned 348 calories in an hour...could have burned more, but did not do my cardio...had to leave! :O)
I was outta there after that and off to get my MRI!
XOOX Tina
SO Last week, I did total body giant circuit style training.... It was great! But I'm ready to hit the weights hard again for the next two weeks! I will be posting my workouts! :O)
Today so far, my diet is:
#1- 7:00am...6 whites 1 cup spinach, 1 small ezekiel wrap! INSANE!!!!! I inhaled it! WHich is not good to do, but man! I am loving these carbs! This wrap only has 14 grams of carbs, 2 grams of fiber which means only 12 carbs! :O) PERFECT!
#2- 9:30am Lara bar...
The Lara bar is good, because there are only 4 ingredients, nuts, fruit and 2 different spices.... 22 grams of carbs and 4 grams fiber so 18 grams of carbs! NOT BAD!
#3-11:00 (1.5-hours before workout)
1 cup whole grain pasta
1 turkey burger
1 tbsp olive oil
1 cup steamed broccoli
1 chopped tomato
fresh basil
**THIS MEAL IS TO DIE FOR!!!!!!! I AGAIN INHALED EVERY BITE!
#4- 3:00 (post workout) On my way to get my MRI-GRRRRR!!!!
2 scoops protein
2 cups frozen fruit
1 tbsp flax meal
water
#5- 5:00 (snack)
CUCUMBER, PARSLEY and orange juice ALL fresh from ANdy's in Rye- FABULOUS
nut and fruit bar from andy's. everything is raw and freshly made! YUM!!!!!
#6- 7:30 DINNA TIME at the Guag house! :O)
Salmon
Mixed greens and veggies
olive oil & lemon juice!
My workout was great except for this freakin KNEE! I want new kneeeeeees!
MY WORKOUT:
warm up on staionary bike- 2 minutes
Smith Front Squats
20lbs-15 reps
Standing barbell curls
30lbs-15 reps
jump rope
30 seconds
**3 Giant sets**
Reverse Smith lunge
10lbs-12 reps
ALternating dbell curls
20lbs-12 reps
Burpees
12 reps
**3 giant sets**
Sumo Squats heels elevates
30lbs-15 reps
hammer curls
12.5lbs-15 reps
**3 sets**
Lying leg curl
40lbs-20 reps
dead lifts elevated
40lbs-20 reps
**3 sets**
abductor/ adductor
1 big set of 50 reps each- FEEL THE BURN BABY!!!!!
burned 348 calories in an hour...could have burned more, but did not do my cardio...had to leave! :O)
I was outta there after that and off to get my MRI!
XOOX Tina
Saturday, July 18, 2009
PEEEING ALL NIGHT!!!!
Word of advice....DOn't drink so much water after 5pm!!!! MAN! I drank 50 oz of water between 5-8, then had a glass of seltzer water with my dinner, THEN, while digesting my dinner I had a cup of dandelion tea! I mean really! What was I thinking! LOL! Oh then right before bed, I had my Meditropin! YEs, Tina was up all night peeing! NOT SO GOOD!
I felt sooo freaking bloated yesterday, I think that's why I drank so much water! The more you drink, the LESS bloated you feel...It worked! I got up this morning and my stomach was tight and you could see my abs and upper ribs! LOVE THAT! I also love when you can see the hip bone stick out (NOT THE SKINNY LOOK GIRLS) The RIPPED and lean look! AHHH!
SO This morning I packed my food, have some clients on this miserable day (so far-the weather sucks)... I just packed 1/2 cup oats with a scoop protein & 1/2 cup blueberries.....and some watermelon for a snack....Yep I will torture myself and pee some more! LOL!
Im back!!!! It's around 5:30 on this Gorgeous but hot Saturday! Saturdays are my favorite, because Mario and I spend all day together! He is usually done with work around 11, so when he comes home, we do things together, it's really nice to be alone with my honey! :O)
So, about an hour before we went to the gym, I was STARVING (2:00) I only had the oats/protein and then some watermelon....so I made 3 egg whites with 1/2 cup smashed pumpkin 2 walnut halves crushed and cinnamon....Whatever, just some protien and good fats!
LUNCH! Well it was amazing! I was sooo hungry from all the cardio and abs....I made Mario and myself a PERFECT lunch!
5 oz tukey burger for me & 12 oz filet mignon for Mario
shredded cabbage, fresh spinach, diced yellow pepper & tomato salad w/ 1 tbsp olive oil
1 cup whole grain pasta with crushed tomato sauce for me & 2 cups for Mario
It really hit the spot and I told Mario I would NOT be hungry until 9am!!!!! FUNNY THING.....that was at 3:30....at about 5:15 I was starving again! WHat the hell is going on!!!! I had to eat! I had 1/2 cup greek Yogurt, 2 walnut halves,1/2 scoop protein...
For Dinner, I am making WIld Salmon with a saute of Eggplant, peppers, portabello mushrooms and garlic! CAN YOU SAY DINNAAA TIME!!!!!!!
I was so proud of myself in the gym....I tore up the treadmill, the bike and then the treadmill again.,...I ran!!!! FINALLY! My knee was bad but as long as I did't take such long strides, I was fine! I did 30 intense minutes of cardio followed by some sick abs! My husband was even impressed with them! My abs look really good, yes even after my 1 cup of pasta yesterday! I guess carbs aren't the devil because today was another great day in the gym!
Looking at your body closely especially since I am a trainer and look at bodies all day, I know what areas I would like to improve...
I would love more seperation in my quads (rectus femoris) .... I never had a problem getting sick definition in my quads, and how it seems to be trouble!
ANother area I keep pounding are my triceps...They are tight, they are thick, but you can't see the definition.... There isn't even bodyfat, GRRR!!!!! I have done EVERYTHING under the sun, and I am so sick ass strong in my arms, yet, whatever I do does not work......!
SOOO, As I always tell my clients: "you can't give up on yourself or your goals". I will get to where I want to be....I will achieve my goals!!!
XOOX
I felt sooo freaking bloated yesterday, I think that's why I drank so much water! The more you drink, the LESS bloated you feel...It worked! I got up this morning and my stomach was tight and you could see my abs and upper ribs! LOVE THAT! I also love when you can see the hip bone stick out (NOT THE SKINNY LOOK GIRLS) The RIPPED and lean look! AHHH!
SO This morning I packed my food, have some clients on this miserable day (so far-the weather sucks)... I just packed 1/2 cup oats with a scoop protein & 1/2 cup blueberries.....and some watermelon for a snack....Yep I will torture myself and pee some more! LOL!
Im back!!!! It's around 5:30 on this Gorgeous but hot Saturday! Saturdays are my favorite, because Mario and I spend all day together! He is usually done with work around 11, so when he comes home, we do things together, it's really nice to be alone with my honey! :O)
So, about an hour before we went to the gym, I was STARVING (2:00) I only had the oats/protein and then some watermelon....so I made 3 egg whites with 1/2 cup smashed pumpkin 2 walnut halves crushed and cinnamon....Whatever, just some protien and good fats!
LUNCH! Well it was amazing! I was sooo hungry from all the cardio and abs....I made Mario and myself a PERFECT lunch!
5 oz tukey burger for me & 12 oz filet mignon for Mario
shredded cabbage, fresh spinach, diced yellow pepper & tomato salad w/ 1 tbsp olive oil
1 cup whole grain pasta with crushed tomato sauce for me & 2 cups for Mario
It really hit the spot and I told Mario I would NOT be hungry until 9am!!!!! FUNNY THING.....that was at 3:30....at about 5:15 I was starving again! WHat the hell is going on!!!! I had to eat! I had 1/2 cup greek Yogurt, 2 walnut halves,1/2 scoop protein...
For Dinner, I am making WIld Salmon with a saute of Eggplant, peppers, portabello mushrooms and garlic! CAN YOU SAY DINNAAA TIME!!!!!!!
I was so proud of myself in the gym....I tore up the treadmill, the bike and then the treadmill again.,...I ran!!!! FINALLY! My knee was bad but as long as I did't take such long strides, I was fine! I did 30 intense minutes of cardio followed by some sick abs! My husband was even impressed with them! My abs look really good, yes even after my 1 cup of pasta yesterday! I guess carbs aren't the devil because today was another great day in the gym!
Looking at your body closely especially since I am a trainer and look at bodies all day, I know what areas I would like to improve...
I would love more seperation in my quads (rectus femoris) .... I never had a problem getting sick definition in my quads, and how it seems to be trouble!
ANother area I keep pounding are my triceps...They are tight, they are thick, but you can't see the definition.... There isn't even bodyfat, GRRR!!!!! I have done EVERYTHING under the sun, and I am so sick ass strong in my arms, yet, whatever I do does not work......!
SOOO, As I always tell my clients: "you can't give up on yourself or your goals". I will get to where I want to be....I will achieve my goals!!!
XOOX
Friday, July 17, 2009
Green Goddess Dressing & a cucumber hydratio drink!
I know I have given MOST of you my GREEN GODDESS Protein Shake Recipe....Now I have a GREEN GODDESS DRESSING!!!!!!
Buttery Avocado and thick buttermilk make a silky green base for this tangy dressing laced with the light anise flavor of fresh tarragon. It is an iseal dressing for delicately flavored lettuces like Bibb, red leaf or romaine or ripe, juice tomatoes!
1/2 ripe avocado
3/4 cup LOW FAT buttermilk
3 tbsp white wine vinegar
2 tbsp coarsly chopped fresh tarragon
1 scallion
1/2 teaspoon salt
1/4 tsp ground black pepper
**Put all ingredients in a blender and blend until smooth. Any leftover dressing will keep well in the fridge for 2-3 days in an air tight container...
Serves 8
makes 1 cup; serving size 2 tbsp
per serving;
30 calories
2 grams fat
1 gram protein
2 grams carbs
1 gram fiber
170mg sodium
Refreshing drink:
one unpeeled cucumber
a little water
puree in a blender until thin like lemonade... strain out the liquid and discard teh solids. sweeten with agave to taste heavenly hydration!
Buttery Avocado and thick buttermilk make a silky green base for this tangy dressing laced with the light anise flavor of fresh tarragon. It is an iseal dressing for delicately flavored lettuces like Bibb, red leaf or romaine or ripe, juice tomatoes!
1/2 ripe avocado
3/4 cup LOW FAT buttermilk
3 tbsp white wine vinegar
2 tbsp coarsly chopped fresh tarragon
1 scallion
1/2 teaspoon salt
1/4 tsp ground black pepper
**Put all ingredients in a blender and blend until smooth. Any leftover dressing will keep well in the fridge for 2-3 days in an air tight container...
Serves 8
makes 1 cup; serving size 2 tbsp
per serving;
30 calories
2 grams fat
1 gram protein
2 grams carbs
1 gram fiber
170mg sodium
Refreshing drink:
one unpeeled cucumber
a little water
puree in a blender until thin like lemonade... strain out the liquid and discard teh solids. sweeten with agave to taste heavenly hydration!
The Secret
If you have NEVER seen this video, YOU MUST watch it!!!!!! I prmise when you're done, you will FEEL good, and want to DO GOOD!!!!!!! WHen I am down and out, I watch this video and I erase any negative thoughts in my head....
I hope it does that same for you!
XO Enjoy
I hope it does that same for you!
XO Enjoy
FAB and DELISH recipes!
Almond Crunch Granola
3 cups uncooked rolled oats
1 1/2 cups unsweetened shredded coconut
1/2 cup wheat germ
1 cup sunflower seeds
1/4 cup sesame seeds
1/2 cup raw honey
1/4 cup oil
1/2 cup cold water
1 cup slivered, blanched almonds
1/2 cup raisins (optional)
Preheat oven to 225 degrees F.
In a large mixing bowl, combine rolled oats, coconut, raw wheat germ, sunflower seeds, and sesame seeds. Toss ingredients together thoroughly.
Combine honey and oil. Add to dry ingredients, stirring until well mixed. Add cold water, a little at a time, mixing until crumbly.
Pour mixture into a large, heavy, shallow baking pan, which has been lightly brushed with oil. Spread mixture evenly to edges of pan.
Place pan on middle rack of a preheated oven and bake for 1 ½ hours, stirring every 15 minutes. Add one cup slivered almonds and continue to bake for ½ hour longer, or until mixture is thoroughly dry and light brown in color. Cereal should feel crisp to the touch.
Turn oven off and allow cereal to cool in oven. If raisins are to be included, add them at this point.
Remove cereal from oven, cool and put in a tightly-covered container. Store in a cool, dry place.
Serve plain or with fresh low-sugar fruit.
Makes 8 cups.
****************************************************************
Stuffed Portobello Mushrooms
4 large Portobello mushrooms
2 Tbsp butter
1/4 cup white onion, finely chopped
2 Tbsp fresh garlic, chopped
1/4 cup almonds, ground
1/2 cup crumbled feta cheese
1/2 cup grated carrot
Mozzarella cheese
Wash and remove stems from mushrooms. Chop stems into small pieces. Place mushrooms on a cookie sheet and cook for 5 minutes at 350°F.
In a pan melt the butter. Add onions and mushroom stems and sauté until soft, then add garlic; cook until garlic is not quite brown. Remove from heat. Stir in almonds. Add feta cheese and grated carrot. Stir mixture well.
Fill each mushroom with the mixture and place sliced mozzarella cheese over top of each. Bake for 15 to 20 minutes until mushrooms are cooked or the cheese is melted on top.
Serves 4.
*****************************************************************************
Wild Salmon Salad with Almonds & Bok Choy
8 oz. cooked Wild Alaskan Salmon
2 cups sliced bok choy
4 cups sliced almonds
2 scallions, minced
1 cup plain yogurt
2 tbsp. crumbled blue cheese
Break the salmon into bite-size chunks. Place in a large bowl. Add the bok choy, almonds and scallions. In a small bowl, combine the yogurt and cheese. Combine with salmon mixture.
Serves 6.
3 cups uncooked rolled oats
1 1/2 cups unsweetened shredded coconut
1/2 cup wheat germ
1 cup sunflower seeds
1/4 cup sesame seeds
1/2 cup raw honey
1/4 cup oil
1/2 cup cold water
1 cup slivered, blanched almonds
1/2 cup raisins (optional)
Preheat oven to 225 degrees F.
In a large mixing bowl, combine rolled oats, coconut, raw wheat germ, sunflower seeds, and sesame seeds. Toss ingredients together thoroughly.
Combine honey and oil. Add to dry ingredients, stirring until well mixed. Add cold water, a little at a time, mixing until crumbly.
Pour mixture into a large, heavy, shallow baking pan, which has been lightly brushed with oil. Spread mixture evenly to edges of pan.
Place pan on middle rack of a preheated oven and bake for 1 ½ hours, stirring every 15 minutes. Add one cup slivered almonds and continue to bake for ½ hour longer, or until mixture is thoroughly dry and light brown in color. Cereal should feel crisp to the touch.
Turn oven off and allow cereal to cool in oven. If raisins are to be included, add them at this point.
Remove cereal from oven, cool and put in a tightly-covered container. Store in a cool, dry place.
Serve plain or with fresh low-sugar fruit.
Makes 8 cups.
****************************************************************
Stuffed Portobello Mushrooms
4 large Portobello mushrooms
2 Tbsp butter
1/4 cup white onion, finely chopped
2 Tbsp fresh garlic, chopped
1/4 cup almonds, ground
1/2 cup crumbled feta cheese
1/2 cup grated carrot
Mozzarella cheese
Wash and remove stems from mushrooms. Chop stems into small pieces. Place mushrooms on a cookie sheet and cook for 5 minutes at 350°F.
In a pan melt the butter. Add onions and mushroom stems and sauté until soft, then add garlic; cook until garlic is not quite brown. Remove from heat. Stir in almonds. Add feta cheese and grated carrot. Stir mixture well.
Fill each mushroom with the mixture and place sliced mozzarella cheese over top of each. Bake for 15 to 20 minutes until mushrooms are cooked or the cheese is melted on top.
Serves 4.
*****************************************************************************
Wild Salmon Salad with Almonds & Bok Choy
8 oz. cooked Wild Alaskan Salmon
2 cups sliced bok choy
4 cups sliced almonds
2 scallions, minced
1 cup plain yogurt
2 tbsp. crumbled blue cheese
Break the salmon into bite-size chunks. Place in a large bowl. Add the bok choy, almonds and scallions. In a small bowl, combine the yogurt and cheese. Combine with salmon mixture.
Serves 6.
8 ways to beat a plateau
You're losing weight at a nice clip when all of a sudden the scale stops moving. And it seems like there's nothing in the world you can do about it. Weeks go by and the needle hasn't budged. You've hit the moment every dieter dreads: a plateau.
When you're on a weight loss journey, the question isn't whether or not you'll hit a plateau, it's when. Plateaus are like bad weather on a long hike: it's inevitable that you'll run into it, but knowing that in advance doesn't make it one bit less frustrating or annoying when it happens. However, cheer up. Because plateaus are as common as rain, we have a pretty good idea what to do about them. There's an excellent chance that at least one of the following techniques will help you break through.
1. Be a calorie detective.
When someone tells me she's stopped losing weight, the first thing I ask is this: how many calories a day are you eating? While calories are not the whole story- far from it- they are still an important component of weight loss, and they have a way of creeping up while we're not paying attention. Be brutally honest with yourself- what are you eating and how much? Using a food diary for a while is a great way to monitor this. And yes, sodas and alcoholic beverages count! Good rule of thumb: for weight loss, aim for calories close to your target weight times 10.
2. Change it up:
The classic advice when you're not making gains in an exercise program is to change your routine. Same holds true here. Low carbers might try a higher carb diet for a few days, high carbers might switch to Atkins or South Beach. At the very least, vary your ratio of protein to fat to carbs. Even varying calorie intake may have a positive effect: if you're average intake is 1500 calories try dropping to 1200 for a day, going up to 2000 and then dropping back to 1500. You get the idea- your body's gotten comfortable. It's time to shake things up.
3. Exercise a temporary ban:
Food sensitivities can cause us to hold on to weight and bloat, and the frustrating thing is that most of us don't always know which foods cause us to do this. So play the odds: highest on the list of "usual suspects" are grains (wheat in particular), dairy and sugar. Put a temporary ban on all three and see what happens.
4. Kick it up a notch. Or three.
There's been a lot of rumble in the exercise community over the best way to work out for fat loss and the consensus is moving towards high intensity intervals. Forget the "fat burning zone" and go for broke. High intensity intervals- 30 to 60 seconds- are the wave of the future. If you're used to going at level three, ramp it up to level 6 for a minute then slow back down, catch your breath and do it again. Ever see a sprinter with love handles? Training like a sprinter will lower your body fat faster than any technique I know of, plus it'll boost your metabolism and lower your weight. Bye bye plateau.
5. Revisit strength training.
If you're not strength training, start now. And if you are, ramp it up a notch. Muscle is your greatest ally in breaking a plateau. Unfortunately many women train with weights too light to produce the metabolic boost we're looking for. Don't be afraid of heavier weights- you should reach the point where you can't do another rep sometime between reps 8-12.
6. Up your protein:
Study after study shows that a higher ratio of protein to carbs makes losing bodyfat easier. Protein boosts the metabolism (in one study as much as 100 percent for 24 hours), and it also increases satiety, making it more likely that you won't overeat. A higher protein diet could be just what you need to break that plateau.
7. Try a gentle detox.
While fasting for weight loss unsupervised is a really bad idea, the idea of giving your system a rest makes sense. One way to do it is with a "smart fast" of nothing but fruits and vegetables for a couple of days. The added fiber is always helpful, and the massive amount of nutrients and phytochemicals is like "spring cleaning" for your metabolism.
8. Do a personal inventory.
Believe it or not, other things besides diet and exercise could be stalling your weight loss. Stress, for example. Or lack of sleep. Or medications. Take a look and see what else is going on in your life that might need attention. Sometimes when you clean up the problems in one area of your life, problems in other areas just naturally take care of themselves.
XO TinaMarie...
When you're on a weight loss journey, the question isn't whether or not you'll hit a plateau, it's when. Plateaus are like bad weather on a long hike: it's inevitable that you'll run into it, but knowing that in advance doesn't make it one bit less frustrating or annoying when it happens. However, cheer up. Because plateaus are as common as rain, we have a pretty good idea what to do about them. There's an excellent chance that at least one of the following techniques will help you break through.
1. Be a calorie detective.
When someone tells me she's stopped losing weight, the first thing I ask is this: how many calories a day are you eating? While calories are not the whole story- far from it- they are still an important component of weight loss, and they have a way of creeping up while we're not paying attention. Be brutally honest with yourself- what are you eating and how much? Using a food diary for a while is a great way to monitor this. And yes, sodas and alcoholic beverages count! Good rule of thumb: for weight loss, aim for calories close to your target weight times 10.
2. Change it up:
The classic advice when you're not making gains in an exercise program is to change your routine. Same holds true here. Low carbers might try a higher carb diet for a few days, high carbers might switch to Atkins or South Beach. At the very least, vary your ratio of protein to fat to carbs. Even varying calorie intake may have a positive effect: if you're average intake is 1500 calories try dropping to 1200 for a day, going up to 2000 and then dropping back to 1500. You get the idea- your body's gotten comfortable. It's time to shake things up.
3. Exercise a temporary ban:
Food sensitivities can cause us to hold on to weight and bloat, and the frustrating thing is that most of us don't always know which foods cause us to do this. So play the odds: highest on the list of "usual suspects" are grains (wheat in particular), dairy and sugar. Put a temporary ban on all three and see what happens.
4. Kick it up a notch. Or three.
There's been a lot of rumble in the exercise community over the best way to work out for fat loss and the consensus is moving towards high intensity intervals. Forget the "fat burning zone" and go for broke. High intensity intervals- 30 to 60 seconds- are the wave of the future. If you're used to going at level three, ramp it up to level 6 for a minute then slow back down, catch your breath and do it again. Ever see a sprinter with love handles? Training like a sprinter will lower your body fat faster than any technique I know of, plus it'll boost your metabolism and lower your weight. Bye bye plateau.
5. Revisit strength training.
If you're not strength training, start now. And if you are, ramp it up a notch. Muscle is your greatest ally in breaking a plateau. Unfortunately many women train with weights too light to produce the metabolic boost we're looking for. Don't be afraid of heavier weights- you should reach the point where you can't do another rep sometime between reps 8-12.
6. Up your protein:
Study after study shows that a higher ratio of protein to carbs makes losing bodyfat easier. Protein boosts the metabolism (in one study as much as 100 percent for 24 hours), and it also increases satiety, making it more likely that you won't overeat. A higher protein diet could be just what you need to break that plateau.
7. Try a gentle detox.
While fasting for weight loss unsupervised is a really bad idea, the idea of giving your system a rest makes sense. One way to do it is with a "smart fast" of nothing but fruits and vegetables for a couple of days. The added fiber is always helpful, and the massive amount of nutrients and phytochemicals is like "spring cleaning" for your metabolism.
8. Do a personal inventory.
Believe it or not, other things besides diet and exercise could be stalling your weight loss. Stress, for example. Or lack of sleep. Or medications. Take a look and see what else is going on in your life that might need attention. Sometimes when you clean up the problems in one area of your life, problems in other areas just naturally take care of themselves.
XO TinaMarie...
Thursday, July 16, 2009
Fabulous Friday!!!
Well here we go....Here is my weight this morning!....
Here are my meals for today:126.7
#1-breakfast3 egg whites
2 cups spinach
&
1/4 cup gluten free oats
1/4 cup wheat bran
1/2 cup berries
cinnamon
1 scoop protein (Dymatize)
**JUst finished this at 7:30am....I am sooo freakin full, let's see how long before I'm hungry...It feels good to eat some carbs....BUT! Can I mantain these sick ass abs, they everyone loves on me!!!!!
**It's about 10:45, NOT HUNGRY!!!!!!!! Just putting that in here, so I can look back and track EVERYTHING!
#2- 11:30
1 cup whole grain pasta
chopped broccoli & tomato
6 oz chicken breast (chopped
1 tbsp olive oil
**WOW!~ That was almost too freaking good! I don't like how much I enjoyed that one little cup of bow tie pasta!!!!!! It really hit the spot! I am going to have my daughter take some pics of me later on....to compare my abs! Actually tomorrow morning when I get up....and then I will take the same pictuer on Next Saturday and see what I look like! YIKES!
Im going to digest, relax and hit the gym at 1pm....AHHHH
Ok, soooo I am back! Got to the gym by 1:25....It's now 3:10!!! So after I wrote how I was going to digest....I started to feel really lethargic and SOOO BLOATED! I told you, I DON'T eat carbs, so this really affected my intestines! I felt like I was pregnant! I felt sluggish! SOOOOO, I talked myself into getting the show on the road! "MOVE it TINA! Let's GO!" So that is just what I did...
Here is my workout!
Smith Machine Reverse lunges- 15 reps each leag
Dbell chest press- 30lbs-15 reps
Burpees- 12
3 giant sets
Squats-set1-75lbs, 15 reps, set 2-90lbs, 15 reps, set 3-115lbs, 15 reps (very easy)
Standing Close grip let pull (stole from Monica brant) 40lbs, 20 reps
JumpRope 40 seconds
3 giant sets
1 leg leg press(all the way down, leg high and in the middle of rack-15 reps/leg
dbell shoulder press- 20lbs, 12 reps
90 degree bicep flexed rotaion for shoulders (pretty sick exercie for the caps!) 12.5lbs-15 reps
Box jumps! (medium height) 12 jumps
3 giant sets
deadlifts-50lbs-15 reps
low cable close grip seated row-40lbs 20 reps
2 sets
Bent elbow side laterals-12.5lbs-15 reps
static bicep curls 20lb dbells- 8-10
tricep press down Rope- 30lbs-25 reps
Shoulder stuff arm circles-5lbs, 20 reps
3 giant sets
Standing cable torso/oblique twist- 12.5lbs 15 reps
decline abs 18 reps
3 sets
No cardio right now, HOWEVER, I have a friend that I train at 5:30, may have her do cardio with me!
So, How did I feel during my workout? Well, I forgot waht it was like to get a PUMP!!!!! I guess the carbs WORKED!!!!!!!! YAHOO! Honestly though, my abs were NOT as chisled, could be the pasta could be my monthly friend, who's to know...But I am giving this 7 days!!!!!! I felt strong as well, almost felt like I was using CREATINE, but i don't...HMMMM!!!!
Well 10 more minutes and it's time for a DELICIOUS SHAKE! Ciao for now!
#3- Post workout 3:30
1 scoop protein
2 cups berries
flax meal
#5- FISH! 7:30
mixed greens
olive oil
lemon juice
PS. I am not training for a show, and NOT looking to lose alot of bodyfat, want to sculpt and harden up a lot more!!!!! Just wanna be a little MONICA BRANT! LOVE HER
Here are my meals for today:126.7
#1-breakfast3 egg whites
2 cups spinach
&
1/4 cup gluten free oats
1/4 cup wheat bran
1/2 cup berries
cinnamon
1 scoop protein (Dymatize)
**JUst finished this at 7:30am....I am sooo freakin full, let's see how long before I'm hungry...It feels good to eat some carbs....BUT! Can I mantain these sick ass abs, they everyone loves on me!!!!!
**It's about 10:45, NOT HUNGRY!!!!!!!! Just putting that in here, so I can look back and track EVERYTHING!
#2- 11:30
1 cup whole grain pasta
chopped broccoli & tomato
6 oz chicken breast (chopped
1 tbsp olive oil
**WOW!~ That was almost too freaking good! I don't like how much I enjoyed that one little cup of bow tie pasta!!!!!! It really hit the spot! I am going to have my daughter take some pics of me later on....to compare my abs! Actually tomorrow morning when I get up....and then I will take the same pictuer on Next Saturday and see what I look like! YIKES!
Im going to digest, relax and hit the gym at 1pm....AHHHH
Ok, soooo I am back! Got to the gym by 1:25....It's now 3:10!!! So after I wrote how I was going to digest....I started to feel really lethargic and SOOO BLOATED! I told you, I DON'T eat carbs, so this really affected my intestines! I felt like I was pregnant! I felt sluggish! SOOOOO, I talked myself into getting the show on the road! "MOVE it TINA! Let's GO!" So that is just what I did...
Here is my workout!
Smith Machine Reverse lunges- 15 reps each leag
Dbell chest press- 30lbs-15 reps
Burpees- 12
3 giant sets
Squats-set1-75lbs, 15 reps, set 2-90lbs, 15 reps, set 3-115lbs, 15 reps (very easy)
Standing Close grip let pull (stole from Monica brant) 40lbs, 20 reps
JumpRope 40 seconds
3 giant sets
1 leg leg press(all the way down, leg high and in the middle of rack-15 reps/leg
dbell shoulder press- 20lbs, 12 reps
90 degree bicep flexed rotaion for shoulders (pretty sick exercie for the caps!) 12.5lbs-15 reps
Box jumps! (medium height) 12 jumps
3 giant sets
deadlifts-50lbs-15 reps
low cable close grip seated row-40lbs 20 reps
2 sets
Bent elbow side laterals-12.5lbs-15 reps
static bicep curls 20lb dbells- 8-10
tricep press down Rope- 30lbs-25 reps
Shoulder stuff arm circles-5lbs, 20 reps
3 giant sets
Standing cable torso/oblique twist- 12.5lbs 15 reps
decline abs 18 reps
3 sets
No cardio right now, HOWEVER, I have a friend that I train at 5:30, may have her do cardio with me!
So, How did I feel during my workout? Well, I forgot waht it was like to get a PUMP!!!!! I guess the carbs WORKED!!!!!!!! YAHOO! Honestly though, my abs were NOT as chisled, could be the pasta could be my monthly friend, who's to know...But I am giving this 7 days!!!!!! I felt strong as well, almost felt like I was using CREATINE, but i don't...HMMMM!!!!
Well 10 more minutes and it's time for a DELICIOUS SHAKE! Ciao for now!
#3- Post workout 3:30
1 scoop protein
2 cups berries
flax meal
#5- FISH! 7:30
mixed greens
olive oil
lemon juice
PS. I am not training for a show, and NOT looking to lose alot of bodyfat, want to sculpt and harden up a lot more!!!!! Just wanna be a little MONICA BRANT! LOVE HER
Annnnnnnndddddddd!
Well, I started today! I woke up and made 6 whites with 2 cups spinach. I then made 1/2 cup wheat bran (hot cereal) with 1/3 cup blueberries and 2 tbsp canned pumpkin (YUMS). I had that at around 7am....I was set until about 11! That is HUGE for me!I think the bran cereal set me up to keep me full! BUT then I got really hungry. I knew I couldn't eat until around 3, because I was going for a facial (compliments of my fabulous husband). So I went to WHole Foods....to grab a Lara bar, but Whole Foods was CLOSED!!!!!!!! They had a fire! Are you kidding me, Im starving!!!!!! Drove to Balducci's which is a gourmet market filled with insanely delicious foods and deserts!!!! Well, little Miss Tina grabbed a small container of cut bluebrries, strawberries and kiwi...annnnnddddd, this fabulous CHOCOLATE SUper healthy granola with almonds and walnuts...the chocolate was real cocao, the granola was gluten free oats....The problem is 2 servings was about 500 calories!!!!!!! Ummmm, I NEVERRRR EAT that many calories in one sitting! HOLY CRAP, I ate the whole bag! So YES, I inhaled 500 calories, plus the fruit! I felt so horrible!!!!! BUT, I figure, I NEVER do it,a nd I'll go do cardio after my facial.
After my facial, I did just that! Ran to Equinox and hopped on the bike for a 3 minut warm up, then over to the treadmill for 25 minutes. I walked at 3.4 for 3 minutes and ran at 6.0 for 3 minutes...i did a total of two miles...Then over to the elliptical....for 12 HARD minutes! Then once I finished that I did the UBE 4.5 minutes forward and 4.5 minutes backwards(that is a great arm workout and cardio!)
I feel GREAT! Not tired, no drained and Um yeah it's been 6 hours since I ate anything so I ran home and had my shake. 2 scoop protein, 2 cups frozen blueberries, flax meal and water... For dinner I'll make my Ground Trukey Medley (if you want the recipe, let me know)...I'll make Mario pasta and I'll just have the medley....
So, since I was thrown off by my faical today, I will start OFFICIALLY TOMORROW with this new carb adding plan! :O)
I'll keep ya posted. PS. GOt my period this morning, maybe my alter ego wanted teh chocolate granola? Normally I would NEVER even look at that stuff! HMMMMM
After my facial, I did just that! Ran to Equinox and hopped on the bike for a 3 minut warm up, then over to the treadmill for 25 minutes. I walked at 3.4 for 3 minutes and ran at 6.0 for 3 minutes...i did a total of two miles...Then over to the elliptical....for 12 HARD minutes! Then once I finished that I did the UBE 4.5 minutes forward and 4.5 minutes backwards(that is a great arm workout and cardio!)
I feel GREAT! Not tired, no drained and Um yeah it's been 6 hours since I ate anything so I ran home and had my shake. 2 scoop protein, 2 cups frozen blueberries, flax meal and water... For dinner I'll make my Ground Trukey Medley (if you want the recipe, let me know)...I'll make Mario pasta and I'll just have the medley....
So, since I was thrown off by my faical today, I will start OFFICIALLY TOMORROW with this new carb adding plan! :O)
I'll keep ya posted. PS. GOt my period this morning, maybe my alter ego wanted teh chocolate granola? Normally I would NEVER even look at that stuff! HMMMMM
Wednesday, July 15, 2009
Some Questions to ponder....
What do you really want deep down inside?
I want lots of things - I really want to have another baby with my husband. I want to buy a home in Rye. I want to help my daughter find her way in this crazy world. I want my son to go to a great college! I want my husband to take a day off every now and then from work. I want my knees to be better. I want to be in the best shape of my life by the time I am 40!
What matters to you, in the big picture?
Gosh - Living a long healthy and happy like with my husband! To be successful in our profession and to changes people's lives for the better!
What do you to stand for?
Honesty, Integrity, Loyalty and Excellence
What do you want to do with your brief time on this planet?
Make people smile, love alot, inspire others, laugh, and touch people's hearts
Who do you look up to?
Myself - not meaning to be up my own ass, but i've come from extreme humble beginnings and am proud of what i've achieved thus far....I look up to my husband who built us an amazing life, one client at a time, one day at a time, one club at a time- Because of him, we are living the dream!
Who inspires you?
Every morning when I wake up to hear muy husband cooking his breakfast with a huge smile on his face....Ready to conquer his day. He doesn;t skip a beat. he has this fierce amount of energy and stamina...This DRIVE! I want to suck some of it out of him so I can feel as energetic and fierce as him! HE IS MY INSPIRATION!
What personal strengths or qualities does this perso have that you admire?
resilience, adaptability, commitment, no bullshit straight shooters, quality of being down to earth, charasmatic,HONEST, HUMBLE and so sweet!
If you achieved your goal, then what would you do?
Achieve again.. I am never satisfied with myself or where I am at..I WANT MORE! I WANT IT ALL!
How would your life be different as a result?
No different....goals are just milestones to the BIG GOAL = LIVING AN AWESOME LIFE!
How would you change?
I wouldn't change - why change? It's taken my 37 years to finally learn and love who i am, regardless of how much money i have, what i've achieved, who i know...Wait I would change one thing....To be a bit more focused~~~~~on our business!
What would you do differently from there onwards?
Nothing different - BUT honestly when I've achieved goals in life, i've always considered it luck, maybe it's luck, maybe it's because someone is looking over my shoulder, but all in all I have always tried my hardest and put in 100% to what ever it is i want.I knew since I was young that I would NEVER settle in my life. I will always surround myself with POSITIVE hardworking honest loyal people who can help me grow, teach me, love and give me wings to fly!
..but most importantly - I have ENJOYED the journey.
Drum roll please!!!!!!!!!!!!!
Now here you will read what I will be eating! YIKES! Kinda SCURRRRED!!!!!! Ok,
So I just got back from the store after planning my new meal plan, Mind you I do this for a living, however, I DO NOT Eat like I teach my clients! I am soo weird I know!
Meal one:
6 whites
2 cups spinach
1/2 cup oatbran w/ cinnamon& 1/2 cup berries
Meal two: Snack @ work
lara bar
meal three:
2 oz cooked Barilla Plus Pasta
6 oz chopped grilled chicken
2 cups chopped steamed spinach
meal four: POST WORKOUT SHAKE
2 scoops Dymatize Chocolate protein
1 cup frozne berries
1 tbsp flax meal
water & ice
Meal five: DINNAAAA!
6 oz white grilled fish
Large mixed greens
1 tbsp olive oil
red wine vinegar
meal six:
1/2 cup Greek Yogurt
1 scoop protein
3 crushed walnuts
So this is A LOT more food than I am used to!
here is what I normally eat:
#1- 6 whites & 1 cup spinach
#2- plum or 1/2 grapefruit
#3- 1 can American Tuna
shredded cabbage, mixed greens,cucs and tomato
1 tbsp flax oil & lemon juice
#4- PW shake
1 scoop protein
2 cups frozen blueberries' 1tbsp flax meal
water
#5- Salmon, tuna or chicken or ground turkey burger
Salad or some sort of sauteed or steamed veggies
#6- Greek yogurt 1/3 cup
protein
3 crushed walnuts
So you can see whay I'm a little scared, but hey, I figure, in one week, how bad could I end up looking? If I don't like what I see, I'll go back to my old ways!
Let me know what you think of the plan!
:O)
CIAO!
A lightbulb went off in the gym today!
I was watching an Equinox trainer hit his abs pretty hard...He is 51 years old, I think he is Latin and looks great for his age...has the white spikey hair and pierced ear(s)! He's really cool! Anyway, I looked over at him and said "doesn't ever get easy does it?" And he laighed and said "NOPE". So long story short we started to chat and came across speaking about food, and since I am a food Natzi, I was ALL EARS! Now just a little food background on me....I prefer to get my energy sources from fruits, fats and lean protein. I DON'T eat Pasta, bread, crackers, icecream, or any processed food.... OK, so!
he was telling me that i was not eating to FUEL my body and repair my muscle growth. He then asked me if I ate any carbs (high carb) and I said "HELL NO!" he said I got it all wrong! So, instead of tuning him out, i listened with an open mind to what he said. He said "It's not that carbs are bad or evil, it's when you eat them that can make them evil or bad for you". Jack told me that at around 12:00, I should have a small bowl of white pasta, with some grilled chicken and veggies....Wait two hours and hot the gym. he says my energy will be through the roof! I looked at him and said "Jack, I have an EGO! I love seeing my abs!" What if I eat this pasta and I gain weight?" He told me to experiement and try it for a week.... Hmmmmmm...since I have NO ENERGY, and no seeing any results lately for soooo many reasons, What have I got to lose? I am going to incorporate some bad carbs and good carbs in my diet! So, I am going to map out my meal plan and share it with you. Each day I will track my progress with you! :O) Jack better be right! Hey listen, any 51 year old man with abs, should know what he's talking about right? :O)
We will see! I'll keep ya posted, I am staring this plan tomorrow!!!
XO
he was telling me that i was not eating to FUEL my body and repair my muscle growth. He then asked me if I ate any carbs (high carb) and I said "HELL NO!" he said I got it all wrong! So, instead of tuning him out, i listened with an open mind to what he said. He said "It's not that carbs are bad or evil, it's when you eat them that can make them evil or bad for you". Jack told me that at around 12:00, I should have a small bowl of white pasta, with some grilled chicken and veggies....Wait two hours and hot the gym. he says my energy will be through the roof! I looked at him and said "Jack, I have an EGO! I love seeing my abs!" What if I eat this pasta and I gain weight?" He told me to experiement and try it for a week.... Hmmmmmm...since I have NO ENERGY, and no seeing any results lately for soooo many reasons, What have I got to lose? I am going to incorporate some bad carbs and good carbs in my diet! So, I am going to map out my meal plan and share it with you. Each day I will track my progress with you! :O) Jack better be right! Hey listen, any 51 year old man with abs, should know what he's talking about right? :O)
We will see! I'll keep ya posted, I am staring this plan tomorrow!!!
XO
interesting OVER TRAINING article
I just came across this over training article, and boy...DID I REALATE! Read on!
Fat Loss Plateau? Time For A Training Break
That’s right. Everyone else is telling you to get in the gym. I am telling you to make sure that sometimes you stay home! Many people forget that rest is just as important as your fat loss training program itself.
Here is a checklist of some signs that you may be overtraining:
Aches and pains in your muscles and joints (YEP, TINA HAS ACHY KNEES!)
Lack of motivation and energy (beyond what you consider “normal”) (YEP, Tina)
Fatigue (sooo tied!)
Frequently catching cold and flu viruses (NOPE, PHEW!)
Insomnia (YES< lately I haven't been sleeping)
Loss of appetite (hmm, kinda!)
Elevated morning pulse (not so much)
Headache (ALL DAY!)
What many people fail to realize is that without proper rest, the body cannot recover and attain maximum results from an aerobic and weight training program. In other words, if you don’t take time to rest, you are cheating yourself out of some serious fat loss results!
How, you ask? When you lift weights, your body is actually breaking muscle tissue down. You must give your body the rest time it needs in order to repair and rebuild the muscle back up.
In addition, we need rest for the following reasons:
Shock to the system, keeps body guessing.
Mental, sanity check.
Prevents injury from overuse.
The dramatic role of hormones
Arguably the most important reason for rest, besides muscle repair is the delicate balance of your hormones. Lack of rest and over-training can induce abnormal hormone levels, such as an increase in cortisol, which is an adrenal hormone, as well as reduced testosterone and DHEA. We will talk more about the integral role of hormones in a minute.
How much rest is enough?
It is recommended by many fitness professionals that you take a break from exercise:
At least 1-2 days out of the week.
In between strength training days.
Once every 4-6 weeks for a week long break. Yes, seven whole days, after every 4-6 weeks of an intensive aerobic and resistance training program. That means no running, no lifting, no exercise beyond normal everyday activity.
For example, a program designed for adequate rest might look like this:
Week 1: Strength training M-W-F, cardio on T-S, rest on TH-SU.
Week 2: Strength training M-W-F, cardio on T-S, rest on TH-SU.
Week 3: Strength training M-W-F, cardio on T-S, rest on TH-SU.
Week 4: Strength training M-W-F, cardio on T-S, rest on TH-SU.
Week 5: Full rest.
Rinse, and repeat.
Calorie intake during rest week
When taking a break from training, it is important to note that this also means taking a break from dieting, or eating in a deficit. This means that during that week of rest, you should eat at maintenance or even above. The reason for this dieting break ties back into the all too important role of hormones.
When you are dieting, your leptin and thyroid levels fall, which tends to lower the metabolism, and therefore fat loss. Raising calories to maintenance or even just a bit above maintenance allows the body to reboot. This is one of the main reasons why you tend to see great results the first few weeks of a fat loss program, and then your results may plateau. This happens because of the lowering of these hormones. If you allow your body a week of full rest, the hormones return to normal levels, and fat loss will begin to take place once again. When I was on a fat loss program, I often would lose fat in my rest week, even while eating my maintenance level of calories!
All the more reason to get my ass ot ITALIA already!!!!!!!! I am sooo going to do this and rest up, because I want to come back and get RIPPED UP!!!!!!!!
ENJOY! I hope this article was helpful for you too!
Fat Loss Plateau? Time For A Training Break
That’s right. Everyone else is telling you to get in the gym. I am telling you to make sure that sometimes you stay home! Many people forget that rest is just as important as your fat loss training program itself.
Here is a checklist of some signs that you may be overtraining:
Aches and pains in your muscles and joints (YEP, TINA HAS ACHY KNEES!)
Lack of motivation and energy (beyond what you consider “normal”) (YEP, Tina)
Fatigue (sooo tied!)
Frequently catching cold and flu viruses (NOPE, PHEW!)
Insomnia (YES< lately I haven't been sleeping)
Loss of appetite (hmm, kinda!)
Elevated morning pulse (not so much)
Headache (ALL DAY!)
What many people fail to realize is that without proper rest, the body cannot recover and attain maximum results from an aerobic and weight training program. In other words, if you don’t take time to rest, you are cheating yourself out of some serious fat loss results!
How, you ask? When you lift weights, your body is actually breaking muscle tissue down. You must give your body the rest time it needs in order to repair and rebuild the muscle back up.
In addition, we need rest for the following reasons:
Shock to the system, keeps body guessing.
Mental, sanity check.
Prevents injury from overuse.
The dramatic role of hormones
Arguably the most important reason for rest, besides muscle repair is the delicate balance of your hormones. Lack of rest and over-training can induce abnormal hormone levels, such as an increase in cortisol, which is an adrenal hormone, as well as reduced testosterone and DHEA. We will talk more about the integral role of hormones in a minute.
How much rest is enough?
It is recommended by many fitness professionals that you take a break from exercise:
At least 1-2 days out of the week.
In between strength training days.
Once every 4-6 weeks for a week long break. Yes, seven whole days, after every 4-6 weeks of an intensive aerobic and resistance training program. That means no running, no lifting, no exercise beyond normal everyday activity.
For example, a program designed for adequate rest might look like this:
Week 1: Strength training M-W-F, cardio on T-S, rest on TH-SU.
Week 2: Strength training M-W-F, cardio on T-S, rest on TH-SU.
Week 3: Strength training M-W-F, cardio on T-S, rest on TH-SU.
Week 4: Strength training M-W-F, cardio on T-S, rest on TH-SU.
Week 5: Full rest.
Rinse, and repeat.
Calorie intake during rest week
When taking a break from training, it is important to note that this also means taking a break from dieting, or eating in a deficit. This means that during that week of rest, you should eat at maintenance or even above. The reason for this dieting break ties back into the all too important role of hormones.
When you are dieting, your leptin and thyroid levels fall, which tends to lower the metabolism, and therefore fat loss. Raising calories to maintenance or even just a bit above maintenance allows the body to reboot. This is one of the main reasons why you tend to see great results the first few weeks of a fat loss program, and then your results may plateau. This happens because of the lowering of these hormones. If you allow your body a week of full rest, the hormones return to normal levels, and fat loss will begin to take place once again. When I was on a fat loss program, I often would lose fat in my rest week, even while eating my maintenance level of calories!
All the more reason to get my ass ot ITALIA already!!!!!!!! I am sooo going to do this and rest up, because I want to come back and get RIPPED UP!!!!!!!!
ENJOY! I hope this article was helpful for you too!
Tuesday, July 14, 2009
great clean eating snacks!
• large Brown rice cake, 1 T. PB, and 2 tbsp smashed canned pumpkin
• Apple slices with peanut butter
• Apple w/almonds or cashews
• Asparagus Spears wrapped with lean turkey slices
• Carrots and cucumbers with hummus
• Cottage cheese w/salsa, black beans, and baked chips
• Cottage cheese with chopped apple and cinnamon
• Hardboiled eggs and Whole grain crackers
• High fiber cereal with 1 scoop of vanilla protein powder mixed into skim milk
• Oatmeal with 1/2 scoop vanilla protein powder
• Protein Shake: 1 scoop protein powder, and frozen fruit
• Whole grain crackers w/ lean turkey or chicken slices
• Whole grain tortilla with 3 scrambled egg whites, sauteed veggies
• Greek Yogurt mixed with 1 scoop vanilla protein and 1/8 c. chopped walnuts
• Greek Yogurt with Ricotta Cheese, fruit, and nuts
• Apple slices with peanut butter
• Apple w/almonds or cashews
• Asparagus Spears wrapped with lean turkey slices
• Carrots and cucumbers with hummus
• Cottage cheese w/salsa, black beans, and baked chips
• Cottage cheese with chopped apple and cinnamon
• Hardboiled eggs and Whole grain crackers
• High fiber cereal with 1 scoop of vanilla protein powder mixed into skim milk
• Oatmeal with 1/2 scoop vanilla protein powder
• Protein Shake: 1 scoop protein powder, and frozen fruit
• Whole grain crackers w/ lean turkey or chicken slices
• Whole grain tortilla with 3 scrambled egg whites, sauteed veggies
• Greek Yogurt mixed with 1 scoop vanilla protein and 1/8 c. chopped walnuts
• Greek Yogurt with Ricotta Cheese, fruit, and nuts
Over training anyone???
I think I am! First of all I couldn't sleep last night! I guess that comes with being a mom to two teenagers! LORD STICK WITH ME HERE!!!!!!! I train hard folks, really hard... I am not the girl who plops her ass on a stationary bike while reading the latest issue of COSMO or IN STYLE! I am not the girl who goes to the gym to talk, socialize or meet friends...I haul ass...I mean really...Why else would I spend some much time in the gym? Because I have a purpose! To WHOOP my OWN ASS! Ok, so I'm a little obsessive and too intense. I sweat my ass off, and run around that place like I own it! LOL! Women look me up and down, the men don't look at all, and if they do, it's outta the corner of their eyes, because well, maybe I can do more push-ups or pull ups? :O)
I think being in the gym 7 days a week with such intensity wears the body down after a while. So I listened to my body today and did not go to the gym. It was a cardio day anyway. But then after a stressful afternoon with my WITCHY little 17 year old bratty daughter, I needed to go for a run. I put on my shorts, sprtsbra, grabbed my IPOD, my Boston Red Sox hat (YES< BOSTON!) and took off....
Um, didn't make it too far....My hams and calves are fried from yesterdyas workout! I lasted about 12 minutes!!!!!!! I was so pissed I was practically in tears that I couldn't finish my cardio.....
I took a nice big gulp of pride, looked down at my abs (which are still there) and dragged my ass home!!!!! Cursing myself the whole way! Grabbed my bank card and walked to the food store to grab some stuff for dinner. I walked with a puss on my face! GRRRRRR.....
Well, if that wasn't a huge red flag......I can't keep going like I am, and If I want to, I need to really change some things... like incorporating HOT YOGA, stretching, massage, etc... So When I get back from ITALY, I will change up my whole routine. Starting with my CRAZY MENTAL THOUGHTS!!!!!!!
I honestly feel like working out and eating super clean are the two things in my life I have total control over! Everything else in life is in God's hands....
I constantly have this battle with my mind....My body wants to do and feel one way and my mind wants me to do another thing...
I am so motivated to go run, pound the weights, sweat out 600 calories in a hour, but for some reason, I physically can't do it! I HAVE TO BE OVER TRAINING!
three weeks in Italy will do me good. NOT bringing a sports bra, shorts or sneakers!!!!! I am going to eat good food, drink wine with my husband and LIVE life differently and see how I feel when I get back.
AHHH!!!!!!! the MIND AND BODY!
HOW WAS YOUR DAY??
ouch!
126.2
getting outta bed this morning was a tought thing to do! I am so sore from my workout yesterday! LORD!
Here is what went down!
Box jumps-10
Leg press-45lbs- 20 reps
push ups-15
2 big giant sets
Squats-65lbs-20 reps
dbell chest press-30lbs-12 reps
hanging abs-12 reps
jump rope 30-45 seconds
2 big giant sets
walking lunge-25 reps
shoulder press-15lbs- 12 reps
jump rope-40 seconds
bicep curls 20lbs- 10 reps
2 giant sets
seated triangle row- 40lbs- 20 reps
dips-10 no assist
deadlifts-50lbs-20 reps
2 giant sets
ball twists- 50 reps
elbow to knee on ball- 15 each leg
2 sets
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
My meals were:
1.
6 whites
chopped zucchini
2.
1/2 cup goats milk yogurt
1 scoop protein
blueberrie (a few)
some walnuts
3.
tuna
shredded cabbage
romaine
4.
salmon
salad
5.
1 cup goats milk yogurt
walnuts
protein
canned pumpkin
getting outta bed this morning was a tought thing to do! I am so sore from my workout yesterday! LORD!
Here is what went down!
Box jumps-10
Leg press-45lbs- 20 reps
push ups-15
2 big giant sets
Squats-65lbs-20 reps
dbell chest press-30lbs-12 reps
hanging abs-12 reps
jump rope 30-45 seconds
2 big giant sets
walking lunge-25 reps
shoulder press-15lbs- 12 reps
jump rope-40 seconds
bicep curls 20lbs- 10 reps
2 giant sets
seated triangle row- 40lbs- 20 reps
dips-10 no assist
deadlifts-50lbs-20 reps
2 giant sets
ball twists- 50 reps
elbow to knee on ball- 15 each leg
2 sets
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
My meals were:
1.
6 whites
chopped zucchini
2.
1/2 cup goats milk yogurt
1 scoop protein
blueberrie (a few)
some walnuts
3.
tuna
shredded cabbage
romaine
4.
salmon
salad
5.
1 cup goats milk yogurt
walnuts
protein
canned pumpkin
Sunday, July 12, 2009
Tina' Favorite things!
Bobbi Brown Tinted Moisturizer
A lightweight foundation alternative for dry, dehydrated skin, this formula is ultra-rich, and blends easily, giving skin a dewy look with light coverage. SPF 25 helps protect skin against damaging UVA/B rays. Dermatologist tested.
This tinted moisturizer leaves my skin dooey, moist and refreshed looking! I don't tan my face, so the little bit of tint gives me JUST enough color~ I put just a little bit on, and I am out the door! LOVE IT!
A unique blend of gentle exfoliating grains, papaya and mango extracts, detoxifying sea kelp and mild herbal cleansers to gently lift away dull, dry skin for improved clarity, circulation and smooth, healthy, radiant skin.
I love taking a shower and using this soft yet effective exfoliator! I feel sooo smooth after my shower, I don't even need to apply more moisturizer! It's a must have!
Yummy smelling wipes I always have in my car...If you know me and have been in my car, I haven given you one, and YOU HAVE LOVED IT! These wipes smell of lavender. When I get out of the gym, i rip open a little packet and wipe my hands...They are sanitizing wipes. GREAT for the car or your bag...Get em at Whole Foods!
If you don't own a pair of LULULEMON pants, then you are not working out in fabulous pants! They are amazing..trendy and make any physique look great!!!!!!
go to www.lululemon.com
Saturday, July 11, 2009
I hear more and more people talk about their arthritis these days. Sore hands, feet and elbows are now common place in our society. Most put it down to bad luck or genetics, maybe even an activity they are doing.
What most don’t know is that your joints like your heart and many other organs rely on good nutrition to function well. Ever hear the hype around anti-oxidants? well they are key to joint health; when you eat fruit and vegetables they provide your body with anti-oxidants which slow the breakdown of cartilage and naturally protect your joints. Here are some of the best Anti-Inflammatory foods…..
Avocados - They are not only amazingly tasty but are packed with essential oils, fatty acids ad Vitamin E which all help with the repair of cartilage and tendons helping fight inflammation.
Chillies - Capsaicin is a potent part of the chili which blocks feelings of pain in the bodies tissue as well as releasing endorphins which act as your bodies own morphine like pain killer. All the more reason for a spicy post workout meal.
Macadamia Nuts - The king of nuts, and the richest in monounsaturated fats. Also packed with Vitamin E and selenium which promote healthy healing.
Red Wine - A glass or two with your steak can give a load of benefits including polyphenols which reduce inflammation in joints. You can also find polyphenols on Green Tea.
Walnuts - Another great nut and the richest in Omega-3 fatty acids which are great at reducing inflammation throughout the body. Make sure you keep taking your fish oil though!
Dark Green Vegetables - Should already be an essential in everyones diet. Research shows again and again the huge role these play in reducing inflammation and reducing oxidative damage. Eat your Broccoli, Spinach and Cabbage.
Apples - the Red Delicious variety are shown to be the variety containing the most anti-inflamtorry anti-oxidants. Don’t peel them though the anti-oxidants you want are 5X more potent in the skin.
Oily Fish - Salmon, Mackerel and Herring to name a few these are probably the best ant-inflatorry of all time. Omega-3 fatty acids are pretty much the best thing for your joints and mind!
One other thing to take note of are the Night Shade family of foods. These include; Potatoes, peppers, tomatoes and aubergines. Some people are very sensitive to these and have been shown to cause inflammation in some people. Again black box these foods, try cutting them out for a week or two and assess whether your situation has improved.
As well as this processed vegetable oils can have a nasty effect on joints. This is thanks to their high content of Omega 6 fatty acids which promote inflammation and take our fat balance further out of whack. Try to monitor food packaging to see whether or not any hydrogenated oils are sneaking their way into your diet. If you stick to minimally processed foods then this should not be a problem.
Its important to get to the route of the problem if your suffering from any inflamed joints and before taking medication or doing physiotherapy I would suggest you try and make some alterations to your diet by eating more anti-inflmatorry foods and reducing your intake of Vegetable Oils and Nightshades.
Try it for a few weeks and watch your inflammation ease.
What most don’t know is that your joints like your heart and many other organs rely on good nutrition to function well. Ever hear the hype around anti-oxidants? well they are key to joint health; when you eat fruit and vegetables they provide your body with anti-oxidants which slow the breakdown of cartilage and naturally protect your joints. Here are some of the best Anti-Inflammatory foods…..
Avocados - They are not only amazingly tasty but are packed with essential oils, fatty acids ad Vitamin E which all help with the repair of cartilage and tendons helping fight inflammation.
Chillies - Capsaicin is a potent part of the chili which blocks feelings of pain in the bodies tissue as well as releasing endorphins which act as your bodies own morphine like pain killer. All the more reason for a spicy post workout meal.
Macadamia Nuts - The king of nuts, and the richest in monounsaturated fats. Also packed with Vitamin E and selenium which promote healthy healing.
Red Wine - A glass or two with your steak can give a load of benefits including polyphenols which reduce inflammation in joints. You can also find polyphenols on Green Tea.
Walnuts - Another great nut and the richest in Omega-3 fatty acids which are great at reducing inflammation throughout the body. Make sure you keep taking your fish oil though!
Dark Green Vegetables - Should already be an essential in everyones diet. Research shows again and again the huge role these play in reducing inflammation and reducing oxidative damage. Eat your Broccoli, Spinach and Cabbage.
Apples - the Red Delicious variety are shown to be the variety containing the most anti-inflamtorry anti-oxidants. Don’t peel them though the anti-oxidants you want are 5X more potent in the skin.
Oily Fish - Salmon, Mackerel and Herring to name a few these are probably the best ant-inflatorry of all time. Omega-3 fatty acids are pretty much the best thing for your joints and mind!
One other thing to take note of are the Night Shade family of foods. These include; Potatoes, peppers, tomatoes and aubergines. Some people are very sensitive to these and have been shown to cause inflammation in some people. Again black box these foods, try cutting them out for a week or two and assess whether your situation has improved.
As well as this processed vegetable oils can have a nasty effect on joints. This is thanks to their high content of Omega 6 fatty acids which promote inflammation and take our fat balance further out of whack. Try to monitor food packaging to see whether or not any hydrogenated oils are sneaking their way into your diet. If you stick to minimally processed foods then this should not be a problem.
Its important to get to the route of the problem if your suffering from any inflamed joints and before taking medication or doing physiotherapy I would suggest you try and make some alterations to your diet by eating more anti-inflmatorry foods and reducing your intake of Vegetable Oils and Nightshades.
Try it for a few weeks and watch your inflammation ease.
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