Happy Sunday!

Hope you all had a fabulous weekend! February has come and gone in a FLASH! BAM! Well Let the March Madness begin!
XO

Tina! Help I need healthy Snacks!

This was an email I got from an adorable "boot camper" of mine! She is an athlete in school, and works her ass off! She is in great shape and comes to class ready to tear it up! With that being said, it would be horrible if she were snacking on the wrong foods. Here are some of MY snack ideas along with some I recently just read in some of my magazines for this month... If you are reading them here, it's because they are approved by your FIT GREEN GODDESS.

• Greek Yogurt, cinnamon & honey

1/4 cup Greek Yogurt, smeared on a slice of Ezekiel Toast, drizzled with
1 tsp agave and cinnamon....120 cals!

• Almond butter & sliced Pear

1 slice Ezekiel toast, smeared with 1 tbsp almond butter & thinly sliced pear
on top...217 cals!

• Ricotta, herbs & cucumbers

1 tbsp chopped basil, in 1 cup low-fat ricotta. Add sprinkle of sea salt & pepper & lemon
juice. Spread on an Ezekiel slice of bread (toasted). Top with sliced
cucumber...136 cals!

• Avocado & lime

cut an avo in 1/2. Drizzle with 1/2 tsp EVOO. Sprinkle with
salt & pepper...361 cals!

• 1 cup Greek Yogurt & 1 scoop protein powder (RXODUS) & walnuts

add 1 scoop protein powder to the yogurt and mix well...add 3 crushed walnuts
and enjoy...225 cals!

• Cherry tomato & feta

halve 3 oz of cherry tomatoes. mix with 1 oz feta cheese. Top with 1 tsp balsamic & 1 tsp EVOO. Add
sea salt & fresh Oregano...108 cals.

• baked yam & coconut oil

cut the baked yam in 1/2 and pour 1 tsp organic coconut oil...228 cals!

• 2 sliced ezekiel toast

1/2 mashed avocado on top..200 cals!

• 6 Brazil nuts with 6 tbsp Goji Berries

put them together in a small container and snack away! ....150 cals!

• last but not least...you can ALWAYS enjoy a refreshing nutritious Fit Green Goddess Shake! ...aprrox 150-225 cals!

SO there you have some fab snacks! 

Interview With Olympian Lindsey Vonn | Active.com

I don't know about you, but watching the women compete this year in the WInter Olympics really was exciting to me! Especially Lindsay! She intense adorable and such an inspiration!

Interview With Olympian Lindsey Vonn | Active.com

I am back in action!

Wow! it has been a while! Decided to get a real website up and going...It's a lot of work. I went through GoDaddy.com where once you purchase your domain, you can set up your website through these templates. So, I may change it here and there or have a professional do my site, but for now, it's fine. I like that I can have all my recipes in one spot, my granola info and orders on one page and a little bit about my wellness coaching program. It's me, it's fun and I like it!

So on with my running programs... I have been rockin the runs 4 days a week and one t=of the runs is my long run. I did 2- 9 mile runs so far! that is my long run. I am 5 weeks away from my 1/2 marathon. After my 9 mile run, I am not even winded....which I find weird. Is my body that used to running already? hmmm. I am not complaining. I am still in love with it. I love how I feel during my run and after my run. I guess it was meant to be!

 

I am now anxious for this cold weather to end, so I can run with the sun on me! Ahhh! The feeling of the sun on my body just puts my soul at ease. I have my runs all mapped out through Rye & Harrison....Now if I could only get out there! 

My workouts are great as well....I focus on just keeping SOME lean muscle on me, I can't even believe I am so little! With my shoulders, I stay heavy but high reps. With my legs, I go no weights to light weights focusing on endurance, doing 15-20 reps. I do lots of step ups, unilateral leg press, dead lifts and lunges to keep my legs strong. They are really lean. I still do mu pull ups almost every day. I am up to 8 pull ups with NO ASSISTANCE! I am siked and can't wait until I can do 20 all by myself with NO swinging and using perfect form. For my chest (or lack of), I do TONS of push ups. I do cable fly's here and there and also hit the dbells for some presses, but I find push ups the most BENEFICIAL for a lean muscular chest. I also focus on Dynamic stretches, as well as static stretches. So I pretty much live in the gym, and try to at least take one day off....but when I have the energy to be in the gym...well why not? I never over train.

As for my Vegan lifestyle...I think I may have started something amongst my friends and clients, because everyone has been asking lots of questions, and even going to far as to go and get the books I recommend. I am LIVING proof that you can be a FIT, STRONG, SEXY and VERY healthy woman as a vegan. I think eating such healthy foods is so much more attractive, better for you and sooo much better for all of the living animals out there. March 1st will be 5 months for me! WOO HOO! 

If you have questions and are interested in flirting with the idea of being a VEGAN, please send me a comment! I have so many tips and ideas for you!

Have a great evening and be safe in the snow!

XO

Hey all my friends!

I am still blogging! I am still here, just working on a NEW website! Please be on the lookout! Once my website is up, you will be redirected to it...and then  you'll be able to click on my blogger button and read my posts!

See ya'll soon!

:O) your Fit Green Goddess

WEBSITE IN PROGRESS...

Hey Friends!

I am working on my website right now, so please don't mind the appearance of my blog! I am so excited for you all to see it!

Have a great Day!

XO Your Fit Green Goddess!
Tina

9 miles! Are you kidding me!

SUNDAY: So I started my day AS USUAL…with getting up and hopping on the good ol' scale.
It read 115lbs. SO I ate my usual waffle with nut butter and 1 sliced banana, went to train one of my FAB clients Lee. I then went right to Equinox to do
My run since I will NOT be running on ice and snow outside! That sucks! SO I grabbed my handy dandy notebook and read my plan:

9 mile run

5.5… first two miles

5.7…3^rd & 4^th mile

5.9… 5^th & 6^th mile

6.0… 7 & 8^th mile… Started having right side hip flexor tightness.. (really hurts, NOT STOPPING)

(slowed down and ran between) 5.5-6.5 until I hit 9^th mile (I am in agony)

FINISH TIME: 1 hour 35 minutes

Calories: 711

Heart rate: 140-169

I stretched for a good 45 minutes after that, and in a panic! I can't have this injury! HELL no!!!!! If I was racing and that happened, I would have finished the race. So I am so proud of myself, but at the same time just worried about the hip flexor! Let's see what Monday has in store for me! Tuesday I have to do 6.5 miles….I can do it! :O)

My recent workouts & Runs…

Going back to Thursday the 11^th of February..

I woke up to the scale at 114.2 lbs. Holding steady. I don't mind staying at this weight! I like it.

Today I had planned high reps with legs and core day.

THURSDAY February 12, 2010

Kettle Bell Swings-25 reps (firing up the hips and glutes)

Jump n jack 50 reps

Repeat that 3 times

Reverse lunge with a high kick to the front- 15 reps each leg. (These always creep up on me)

Jump Rope- 1 minute

Repeat 3 times

Side lunge holding a weighted ball- 15 reps each side

Burpees- 15 (BITCH!)

Repeat 3 times

Leg press with both legs high (targeting glutes)20 reps

Deadlifts- 20 reps

Repeat 3 times

Cable standing torso twist- 15 reps each side

Decline abs- 20 reps

V-Ups- 15 reps

 

Friday- February 12, 2010

I woke up to weighing in at 114.4

I had a 6 mile run planned and did quite well again! My pace is getting better and faster as my legs are getting stronger! :O)

I finished 6 miles in 1 hour…..It was a GOOD DAY!

 

Saturday February 14^th I was supposed to take the day off, but decided to go with Mario to the gym later in the day.

I hit a little of everything, nothing planned…jump rope, pushups, pull ups

Reverse flys, shoulder presses etc…

 

I’ve been slacking! SO sorry my friends!

Hope your all well on this FABULOUS sunny brisk Monday! I am in great spirits today. Before I get into my workouts and runs….I wanted to share with you a health webinar that I just listened to. Craig Ballentyne – THE GREAT~

He went through certain rules you should live by if you want to be FIT, LEAN, and HEALTHY and if you want to LIVE longer! All of these rules….I have been saying for YEARS! All of you who work with me know these rules already…so this is just to put what I say in CONCRETE!

 

RULES TO LIVE & EAT BY:

 

Eat real food! Pay your grocer, not your Doctor!

That means you may pay a little more for your food, but in the end, you won't be paying for medications!

DO NOT eat too much!

That means keep a food journal and at the end of each day you will realize that you most likely ate way too many

Calories! If I am doing your meal plan, then you know I am loading you up with FIBER…which in the end makes you more satiated!

"MINDLESS EATING"- when you just grab anything to snack on especially at end…those calories will creep up on you!

Avoid the Western Diet! (whites and processed foods)

Eat foods that are whole natural foods and plants. The Western Diet will DEFINITELY shorten your life span,

put you at a higher risk of diabetes, heart disease and heart attack, clogged arteries!

Focus on Quality NOT Quantity. You all know I do NOT count ANY calories in my day! I don't

have the time, nor do I care! I eats lots of greens, fruits, grains and nuts & beans, why should I be worried?

Minimize foods from a bag or a box! Except my Fit Green Goddess Granola- which you know only has 4-6 ingredients!

Eat stone-ground whole grains only!

ELIMINATE SUGAR! You all know It's the DEVIL and wreaks HAVOC on your body, especially women!

Do not eat foods with ingredients you can not pronounce! Again, just have foods with 6 ingredients or less!

Eat the Rainbow Diet! Lots of colors on your plate all throughout the day

Blend one meal per day. You should start your day with a Green Goddess Shake or have one for lunch!

*Try this: 1 banana, ½ cup blueberries, ½ cup strawberries, handful fresh spinach,

Almond milk (8 oz) 1 TABLESPOON Nut Butter & 1 scoop RXODUS Protein.

Try one new food each week. You should be reading my site, I always have new recipes and foods

For you to try

Wait 15 minutes before going for seconds- If you are looking to lose body fat- DO NOT go for Seconds!

Eat your meals on smaller plates- you will eat less.

If you eat out, try a more expensive restaurant. You will have a better chance of getting better more quality foods!

Eat only when you are HUNGRY, or every 4 hours.

DO NOT drink your calories. It's a waste of your caloric numbers for the day.

Drinking 1 liter and more of water each day, will help you increase your weight loss.

 

So, although we all know these rules, it's great to refresh and remember!

LADIES, you only have 2 more months until you are showing some skin! Are you eating properly? I can help you!

Let me know!

 

XO Your fit Green Goddess

 

 

The ostrich Egg!

A few weeks ago Mario & I were watching the Discovery Channel. They had on an episode about Ostrich Eggs! I think it was about eggs in general, but they did a clip on these ENORMOUS and supposedly SUPER HEALTHY eggs.  We were amazed with these birds! Do you see the size of THEM! HOLY CROW! I am FASCINATED by these creatures!

 They showed this diner that does this OSTRICH egg omelet. One omelet can feed 12 people! 

Twelve people from one egg?  An average ostrich egg was indeed the equivalent of about 2 dozen chicken eggs.  

For those of you concerned about eating eggs for reasons of cholesterol, I will offer the following: for most healthy people without a family history of high cholesterol, dietary cholesterol in moderate amounts isn’t going to have much of an impact on your blood cholesterol levels. That’s because the body will adjust the amount of cholesterol it produces downward in response to a higher level of dietary cholesterol.  In fact, for most people, the amount of saturated fat in the diet will have a much greater impact of blood cholesterol than dietary cholesterol will, so I might be more concerned about an egg-white omelet stuffed with cheese and ham than I would an equivalent whole-egg omelet stuffed with just vegetables. (Of course, high-cholesterol foods are usually also high in saturated fat, so it can be hard to have one without the other.)  

One large egg has ~210mg of cholesterol, which means that a 2-egg omelet will already exceed the daily recommended limit for cholesterol intake, which is 300mg.  Does that mean its unhealthy to ever have a 2 egg omelet in one sitting?  Not at all; in fact, I know many people who rely on eggs as an important source of inexpensive, high-quality protein in their diets.

I have seen these BAD BOYS at Whole foods! They are HEAVY and THICK! The guy on Tv actually had to use a drill to open the egg and when I saw the yolk pour out, It confirmed why I was a VEGAN! However, most people eat eggs, and so why not try one of these eggs? they weigh in at 5lbs 2 oz!!!!!!! Um, that's a big egg!

Then there are people who decorate these eggs! Look at these beautiful pieces made from an Ostrich Egg! 

Decorated Ostrich Eggs are extremely popular gifts for almost any occasion, and it can be used to decorate your home or for educational purposes (view decor egg shell maps below). Some of the shells below have a hand painted background with decoupage animal images. The hand painted (bushmen hunting) egg can be purchased with a leather sling and the carved shells are simply exquisite. For thousands of years the San tribe used ostrich egg shells as water containers. In the picture above right they are making use of tortoise shells to transport the water to the ostrich egg shell containers.

Fact: The Ostrich is the largest living bird in the world today. A mature ostrich (male) stands nearly 8 feet high, and weighs between 150 to 230 pounds. Most ostrich eggs are incubated by the breeder.

The Remarkable Ostrich

  1. The Ostrich is a member of the ‘Ratite” family of birds. The males are called roosters and females are called hens.

  2. Ostrich have been raised commerciallly in South Africa for over 150 years. The three main products are meat, feathers, and hide.

  3. There are three main species of Ostrich, only one of which (the African Black), is found in captivity.

  4. Ostriches are true dinosaurs.  There skeletons and fossils have been found dating back over 120 million years.

  5. The Ostrich produces the strongest commercially available leather in the world and some of the most beautiful feathers.

  6. Ostriches are not an endangered species.  There are at least 2 million worldwide.

  7. A fully grown Ostrich has one of the most advanced immune systems known to mankind.

  8. Ostriches are the fastest two legged animal in the world and can run at 45 miles per hour (70 km. per hour) and can maintain that 

      speed for approximately 30 minutes.

  9. The Ostrich does not bury its head in the sand. An ostrich scratches out a wide nest in the sand about 5 to 6 feet across and 2 feet

      deep. The ostrich turns its eggs several times a day so from a distance it looks like he has his head in the sand.

10. Ostriches are recognized as one of the only environmentally friendly animals in the world.

The Ostrich Egg

  1. An Ostrich will lay 5 to 20 eggs at a time and will continue to lay for as long as 25 years.

  2. An ostrich hen can lay 40 to 100 eggs per year. The hen sits on the eggs by day and the male sits on the eggs at night.

  3. We order all the eggs we use for painting from ostrich farms.  The farms sell eggs that are infertile, so, no little chicks are ever killed

        for our artwork.

SNOW DAY- But I still RAN!

Ok, so I gotta tell you a secret! I LOVE days like today for ONE REASON ONLY! It forces my husband to STAY home! He is a workaholic and days like today get to slow him down a bit! With that being said, we actually snuggled for a while in bed, before we got up to EAT! Our bellies force us to get out of bed! It's a good thing because it means our metabolisms are in high gear!

We spend the entire day together! I cherish these moments, because they are few and far between!

After shoveling the snow and cleaning off the cars together, we went to the gym. Mario did his thing and I did my run. I had to do 6 miles. I don't know what it was, but I had my BEST 6 mile run so far! I did 6 miles in 58 minutes! I was so happy. I told Mario it's because he was there, My good luck charm! :O) PS. the scale said 114.8lbs when I woke up and after my run.....OH MY! I was 112.4lbs... I am the INCREDIBLE SHRINKING WOMAN! Ahh, I actually love being so small!

So after our workout, I lit all the candles throughout the house, took a shower and got in my jammies ALL DAY! I had some Red lentil soup for my post-workout meal.

Every timeI looked out the window, the snow was getting higher and higher and didn't stop once! I didn't mind! My son came home from being with his friends, my husband is here with me and so I am happy and content.  When Momma is happy...the whole family is happy! :O)

So Today:
Woke up- 114.8lbs


6 mile run - 58 minutes


Meals today:
1. 1 waffle
1 tbsp nut butter
2 small bananas sliced

2. Coffee & a Lara bar

3. Red lentil Soup (post run)

4. cup of green tea with 1 teaspoon honey
6 Brazil nuts
6 tbsp goji berries

5. Leftover Eggplant Masala
1 cup brown rice pasta
salad (SO YUMMY)

6. another cup of tea.


Now back to my comfy couch with my boys!

Peace and goodnight!
XO Fit Green Goddess

Tuesday workout & meals....

Woke up and scale read 114.4lbs WHOAH! I guess all the running yesterday! I am siked!
Anyway, Today was total body in the gym. As you know I no longer lift weights in a heavy fashion. Everything I do now as far as my workouts gor cater to my running. I need have the least amount of imbalances, so I do a lot of core, and lots of high reps to keep my endurance in check. Every now and then, I like to go a little heavy with my legs, because strong legs make for a BETTER runner. Being that I tore it up on Monday with the speed training, I decided to keep off the legs in my workout today...
Warmed up with 5 minutes of jumping rope, because the UBE was out of order. :O(
***Dbell chest press- 20 reps @ 17.5lbs
Close grip lat pull- 20 lbs @ 40lbs
Med ball twists with feet up- 50 reps
3 sets

***Red band fly- 20 reps
1 arm dbell row- 20 reps @ 17.5lbs
leg raises on a bench (just lifting glutes, locking out my legs)15 reps
3 sets

*** Up & overs with a barbell for shoulders- 12 reps @25lbs
Tricep rope press down-15 reps @30lbs
Yoga push ups- OUCH! 10-these hurt!
Dbell bicep curls- 15 reps @ 15lbs
3 sets

Did some V-ups with kettlebells for my abs
windshield wipers for my obliques
decline abs


My Meals for Tuesday:

1.
1 waffle
1 tbsp nut butter
1 banana sliced on top

2. lara bar

3. Green Goddess shake (didn't finish the whole thing) had a bad day

4. slice Ezekiel toast
2 tbsp hummus on top

5. Eggplant Masala
whole grain cracker with hummus on top

When I am upset or having a bad day, I can't eat. I wasn't even hungry but had to fuel my body for Wednesday's run..... so I ate.
Hope Wednesday is a better day.
XO

as promised

MONDAY! Woke up and scale said 116lbs.
Here was my run for Monday... Mondays are now my speed work days...Where do I this:
6 X's 0.5 miles in 3.40
cool down (walk or jog slow) for 3.20

Here is what I actually did:

1.walk 4.7 minutes- did 0.5 mile run @ 6.1- took 5 minutes 15 sec
2. walk till I hit 12 minutes- did 0.5 mile run @6.5- took 4 minutes 45 sec
3. walk 3.2 minutes until I hit 19 minutes- run 0.5 miles @7.0- took 4 minutes
4. walk 3.2 minutes- run 0.5 mile @ 7.5- took 3 minutes 40 sec
5. walk 3.2 minutes- run 0.5 miles @ 8.0- 3 minutes 20 sec
6. walk 3.2 minutes- run @7.5 miles @ 7.5- 3 minutes 40 sec

Hit 3.5 miles, at that point I wanted to run until I hit 6 miles, so I ran at 6.1 going up to 6.5 until I hit 6 miles!
1 Hour 7 minutes! PRETTY DAMN GOOD!

Full of energy, I decided to hit some total body!
~Body weight squats-20 reps
pull ups-6
push ups- 15
3 sets

~Step ups onto a box-15 each side
dbell shoulder press- 15 reps, 12.5 lbs
low seated cable row- 15 reps
3 sets

~Deadlifts (barbell)-50lbs-15 reps
cable fly- 20 reps
dips- 20 reps
3 sets

Meals for Monday:
1. 6AM
1 Nature's Path Waffle
1 tbsp nut butter
1 sliced banana
* Tall coffee with steamed soy

2. lara Bar (pre-run about an hour)

3.Post workout/ run
Green Goddess Shake

4. Lentil soup W/ an Ezekiel wrap

5. My FAVORITE SNACK!
6 Brazil nuts
6 tbsp goji berries

6. Sauteed broccoli w/ brown rice pasta & a veggie burger

yeah, uh huh! I did it! I did it!

So, today marks another new milestone my friends! I ran 8 miles! Yep! ME! I did it! I had a great plan in mind in order to succeed, and NOT stop for any walking or blow out of steam too soon. Here was my plan:
1-12 minutes @ 5.5
12-22 minutes @5.6
23-42 minutes @ 5.7
43-52 minutes @ 5.8
53-60 minutes @6.0
61-72 minutes @ 5.8
73-80 minutes @ 5.9

I was a little sore....from my MAGNIFICENT Massage at the Ritz in White Plains yesterday...so I was feeling the run where the therapist was rubbing out knots. I actually have a bruise on my thigh..but who cares, I felt great!  SO when I was done with my run, I stretched a little and then off to my house I went.
As soon as I walked in, I poured 8 oz of chocolate almond milk & a scoop of Rxodus Protein powder....

Yesterday (Friday) my honey left for the Superbowl in Miami! UGH! Lucky guy, but no one deserves a break more then him...With that being said, I needed a little girl time! I set up two fabulous massages with my sister! I treated her to a little TLC at The Ritz Carlton in White Plains! It was so nice to catch up with her, but most importantly GIVE back to someone who has ALWAYS been  there for me! I love my baby sister!

I had my massage with Dave! I have used him before! Sad thing is t hat he is leaving for the Ritz down in Ft. Lauderdale, Florida! OH NO! he hit spots on me that I had no idea I had! YIKES! As a runner it is so important to get massages, to stretch, to really take care of your bodies imbalances and imperfections! I try to balance out my week by doing total body workouts 3 days a week, my runs 4 days a week and a days rest in there somewhere...

After our fabulous Spa day, I ran home to shower to get ready for a MAGNIFICENT dinner with one of my very special friends Jeannie. Jeannie is my son's God Mother...We had reservations at Morgans in Rye. They have the MOST AMAZING FISH dishes....too bad I am Vegan now! ANYWAY! It was so nice to get dressed up, put on Jeans and makeup and wear HIGH BOOTS! Whoah! I actually felt like a woman! SO I picked Jeannie up and off we went.  Here is Jeannie at the Bar with her glass of Pinot Noir, while I sipped on the FABULOUS Prosecco!

How cute is Jeannie! She has the most beautiful hair! Great smile is amazing personality!  I am so lucky to have her in my life!

We had a few laughs with the Bartender, as well as some cute old men who busted out their cell phones to take our pics! Maybe they thought we were somebody special? LOL!
We had a great table but it was oblong, so it was almost as if I had to yell across the table, so I asked the waiter to switch the table around for us...Jeannie cracked up! I just said" Jeannie, ask and you shall receive!"

So I ordered this amazing soup, and now I forgot what it was! OMG! I also ordered a HUGE mixed greens salad with asparagus, carrots, zucchini, mushrooms! I mean it was incredible! They went above and beyond for me the SKINNY VEGAN! :O) Jeannie's meal ROCKED! SHe started with Jumbo Shrimp cocktail...looked so good I almost caved! She ordered the crusted sole with sauteed spinach and a tiny scoop of mashed potatoes.... YUM!!!! We enjoyed our meal and eachother...

Yeah, I actually eat! Here is the proof!

Not ready to go home, we decided to hit Rye Bar and Grill! SO we went to the bar...and Jeannie ordered our drinks.. PS. I ONLY HAD one Prosecco at dinner and 1 few sips of another ( I was driving).
I bumped into a high school teacher of mine! Mr. Ciotti! He was sooo cute! The best teacher! The type that all the kids go to and love to be with! He was the MAN! He told me he was so proud of me and my accomplishments! AWE!!!! He's actually in this picture! He looks great! SO we kept having fun and just acted like girly girls taking pics and laughing with eachother! Enjoy the pics!

PS. My outfit was:

Top: Michael Kors
Jeans: Zara
Belt: Fendi
Boots: Guess at Bloomingdales
Bag: Gucci

Had the best night and can't wait  to do it again!

CIAO! Tina.
XOOX