Put up or Shut Up

On the first of the month I'm pondering my goals for the month.  My mantra for the month is going to be "put up or shut up" and here's why:

I made a vow to myself when I started as a regular blogger on The Daily Spark that I would be honest and not ask people to do anything I wasn't asking of myself.  I can't expect people to do what I say if I do not walk the talk.  So what am I doing this month?

1.  I started a 4 week break the sugar challenge with my Twilight Challenge team on Spark People.  Today was day one and my goal is to be aware of where sugar is getting into my diet and find alternatives that I can cope with.  If I checked everything right, I've had 7 grams of sugar/sucralose today.  I didn't realize that my protein powder has sucralose in it, and my dried peanut butter that I use in my shake has sugar in it.  I also found sugar in my whole wheat bread.  I'm reporting in daily on my team message board, and right now I have one teammate who is checking in with me.  Anybody know of a good sugar free protein powder?

2.  I started the Spring Into Shape Challenge also checking in with several Twilight Challenge team members.  I did the Cardio Kick Boxing video for the day (10 minutes) and I added in 22 minutes of my own cardio.  Day one goal met.

3.  I'm trying to find new ways this month to incorporate movement into my daily life.  I rode my bike to church and back today for roughly a 3 mile round trip.  Fortunately I go to a very laid back church and showing up in jeans riding a bike is no big deal!  I also walked to and from the restaurant where the ladies had their once a month luncheon for a total of a little more than half a mile round trip.  That worked out to be my 22 minutes of cardio. (biking and walking)

4.  I don't like to go out to eat very often because I just find it difficult to manage calories.  I ordered spinach enchiladas and asked the server to pack up half of my meal in a to go box before he brought it out.  I carried that home and gave it to my daughter.  She and I have spent most of the last month eating vegetarian. 

I'm planning on 5k number 5 later this month and am looking at The Trill of the Grill 5k on April 21st.  This would be a new race for me.  I'm keeping my monthly goal of 1,500 fitness minutes.  In March I took a full week off from working out.  It was an unplanned rest but I was trying to listen to my body and felt like I needed some recovery time.

So the vegetarian thing - wasn't planning on that at all.  My youngest daughter saw a film at high school about how meat gets into our food system.  Just her describing it was enough to gross me out and she wanted to make the switch.  When we do have meat which is about once a week, we're trying to buy organic, local from Whole Foods.  I like that store because I feel like they do the research for me.  It's more expensive per pound, but since we are only eating it once a week it seems worth it.

Over the weekend I had a great opportunity to Put up or Shut up because my daughter and I traveled to a band competition.  I took the time to pack an ice chest with food for the two of us - I was grateful for that when we were there.  The snacks available to the girls on Friday was chips, and oreos.  Breakfast options were honey buns and sugary fiber bars.  I sat on my bunk with plain greek yogurt and fresh fruit that I had packed and was grateful that I didn't have either not eating or unhealthy eating.  On Friday night my daughter and I had apples, and a fruit/nut mix trail mix that I put together.  It also felt good to help support her in her healthy eating because she is really trying to learn how to do that in an environment where it isn't always easy.

Here's my stuff packed to go - took my foam roller called The Grid by TP Therapy - needed that after a night of sleeping on a bunk bed that I think was older than me!








The fun thing was that Rachael's band won their competition.  They beat out 5 other bands in their division. 

My husband and son bought a juicer while I was out of town.  I may be trying to figure out a new base for some vegetable soup with that or juicing a few veggies to go into a shake that I might not necessarily want to eat plain.  Anyone use a juicer and have some good recipes?

Here are a couple of posters that I found on Pinterest that I'm going to focus on this month:

We are setting up a new workout area in our house and I'm looking forward to the new space.  What is our favorite piece of workout equipment that you have at home?

Share your April goals with me!

Dash Down Greenville 5k with Pics

 March 17 - Dash Down Greenville 5k - This coincides with a St. Paddy's Day parade following the race that shuts down a section of Greenville avenue in Dallas.  Of all the races that we run, this one definitely has the most party atmosphere and the most odd costumes.

It rained a lot last night, but it was not raining at race time.  Things were pretty mild and muggy while we ran.  There were four of us hitting the pavement today.

<----- Me - I ran alone today since my BFF was walking with a stress fracture.  I had my best race since prior to my shoulder surgery last May.  I finished happy, sweaty, and full mouth breathing.  I'm sure that was not pretty!

 Here is me and Susie after the race.  She got some awesome pictures while she was walking and gave me a whole different perspective of the race when I saw them.  I spent quite a bit of time trying to focus on my pace, dodge walkers, and not stop.  I didn't reflect on what was around me so I really enjoyed viewing the race from her eyes and pace.

My mantra today that came to me while running was "get stronger not weaker".  For some reason that kept me going when I wanted to stop.  I did walk the two hills that were on the course so that I could continue running a faster pace afterwards. 

I'll be happy when Susie and I are both uninjured and healthy at the same time!  Until then we'll just do our best and forget the rest!

 We've dubbed this race the Gelato run because after the race we go into Central Market and get fresh gelato.  My choice today was dulce de leche and Cappuccino with chocolate covered expresso beans. 

The theme of this race is beer and I can't imagine drinking that in the morning after the race but there were lots of partakers.  We actually didn't stay for the parade.  We did last year and it was just about 100% beer trucks, beer floats, and beer related stuff.

 This is my daughter, Rachael on the right, and her best friend Autumn who joined us for her first race.  They jogged/walked together and this may be the only time I beat Rachael.  She usually leaves Susie and me in her dust.

 Here are the three amigos who run together every month outside of Central market.  Love the giant fruits and veggies in front of the store.

 This is a security guard at an apartment complex we had to walk by.  Only in Texas will you see a security guard on a horse roaming the property.

This reminds me that I will taunt Susie for races to come because she encouraged me not to park where I originally wanted to, and I ended up getting a $45 parking ticket.  My trunk stuck back into a no parking area by about 2 feet and that was enough for a ticket.

 One of our weird traditions is posing for post race pictures in the tree in front of Susie's house.  I should put them all together sometime to show the changes in the seasons for the races that we have done this for.

 Inducting Autumn into the tree posing experience. 

Post race crashing with Amy the dog at Susie's place.  We all took a post race nap and then sat around and chatted for awhile.

<---- This is a picture of us at the start of the race.  We are among the masses of 8,000 people running this race.  We couldn't see the starting line from where we were and had to wait at least 10 minutes after the starting gun when off before we ever made it up to the starting line to run.

Since Susie wasn't with me, I had to find someone that I could pace with and I ended up behind this guy running with a green grass hula skirt for a while.  I kept thinking if this guy can run in a hula skirt I can keep going.  They only had one water stop during the race so next year I plan on carrying something to drink.

It seems like Susie and I alter between who wants to get up and run when we do these things.  Last time it was her up and around the house and me covering my head on the couch.  This time I was up and she was covering her head in her room.  Rachael and Autumn weren't happy about getting up either.  I went in Susie's room and read quotes to her off her motivational posters on her wall.  Then I played my Nickelback song - If Today were your last day.  Later I came back and played their song "I'd come for you".  I was annoying but everyone got up and we had a good time at the race.  I think I was getting back for Amydog coming and jumping in my face several times during the night.  She thought I would get up and give her a treat.  She treats her doggie snacks like they are crack.  Needless to say, I did not get up and I did not give her one all day long today!

After leaving Susie's, the girls and I stopped at Whole Foods and picked up some great produce and a few things before heading to our respective houses.  My husband, son and other daughter don't run with us so these experiences have become a great bonding time for me and Rachael.

So that's race number 4 of the year in the books.  We continue to enjoy the experiences and are happy to keep on exercising.  Next month's race is undecided so far.  We're looking at options and need to settle on one soon.

Fitness Motivation on Pinterest

My Pinterest Boards are here at this link.  I didn't know what all the hoopla was about, so this weekend when I was down and out with some sort of stomach flu, I spent time online to figure it all out.

I found some incredible fitness motivations posters and have grouped them here, so if you need some inspiration check those out.  I also set up a board with all of my Daily Spark articles.

One thing I'm working on is learning some new recipes.  I cleaned out the pantry and organized that and have been reading a new Vegan cookbook that I'll do a review on when I'm finished.  My youngest daughter saw a film last week at school on how animals are treated and processed into our food chain.  It totally grossed her out, and overnight she switched to mostly vegetarian meals.  I'm trying to accommodate her eating wishes so a little reading is underway. 

If you've got some awesome vegetarian recipes share them with me.  I was surprised last week when I took my oldest daughter to the dorm she will be living in when she goes to college in the fall.  We found out that there is a vegan cafeteria on campus near her dorm.  This will make my younger daughter happy when she goes there the following year.

It's been over a week since my last post.  I am two weeks into my new split weight routine that my trainer put me on.  I'm loving being able to lift weights again but my upper body is sore.

Keep on pushing towards your goals!

Michelene

Product Review - The Grid by Trigger Point Technologies

After our latest 5k race, my daughter and I stopped by our local Luke's Locker and picked up a large foam roller called The Grid:

I used this last night as part of P90X2 - mobility and stretching DVD work.  It was my first time for that DVD and I'll do a review on that some other time.  I took extra time than was required by the DVD to stretch on this roller.

Here's why I think it is excellent:

1.  I have a foam roller and a PVC pipe - one is too soft and loses structure, and the other is so hard it is very painful (although really inexpensive at the local hardware store).  This one is a combo of both of those items.  The core is PVC so it maintains the structure, and the orange padding on the outside gives it a certain comfort level above the plain PVC.  The brochure indicates the orange grid combines the benefits of self-massage and core work. 

2.  Benefit is that it is a Green product and features a one year warranty.

3.  If used - it does a good job.  I actually woke up this morning in less pain than normal.  I thought that if this keeps up, I may get rid of my monthly massage fees - okay let's not get crazy!

On the website you can purchase 3 different level DVD's that utilize this piece of equipment.  I don't own any of them and can't speak to how they might benefit. 

I've read about this company before, but thought their items were a little pricey ($69.99 for large).  I was able to get 10% of using my Dallas Running club membership.  Luke's Locker was at the race and was giving away 10% off coupons for store merchandise to anyone who stopped by the table.  Next time you're at an event, stop by their table and grab one.  Luke's only let's you use one or the other, so don't grab one thinking you can get 20% off if you are a running club member.

Still pricey to me with the discount, but I'm glad I bought it and plan on using it daily for a long time. There are shorter versions  There is a shorter version for $34.99 on the website and I've seen that in stores as well.  Since I'm almost 6 feet tall, I opted for the longer version.  If you're a lot shorter, you might not need that option.

IMHO a product worth purchasing - but you've got to use it.  Like all athletic products, they are only as good as your ability to put them into use, and this leaning against the wall in the corner of your room is no benefit.  If you've never used a foam roller before - trust me, you want to use one.  It is great for getting rid of knots, stretching out your muscles, and helping displace lactic acid build up. 

The P90X2 DVD shows Tony Horton using a blue foam roller that looks like a meat tenderizer with large things that stick out of it.  If you're new to foam rollers I would not recommend that.  It takes a while to get used to rolling on these things and taking the pressure you feel when you do get to a knotted area.  I think the meat tenderizer thing is going to have to wait a while before I'll try one of those.

Happy stretching!

New recipe review and notes

 I tried a new recipe for us tonight - Asian Black Rice Salad.  The recipe came from the March issue of Idea Fitness Journal.  Here is a list of the ingredients:

1/2 cup black rice
1 carrot, shredded
1/2 green bell pepper diced
1/2 pint grapes, halved
1/4 c dried cranberries, chopped
1/4 c almonds

Sauce:
1 tsp grated ginger
1 T soy sauce
2 T honey
1 T light sesame oil
1/2 tsp black pepper

Cook and cool the rice.  Mix the sauce and let it sit for 15 minutes to mix.  I would recommend taking the soy sauce out to bring it to room temp.  When I mixed the honey in cold soy sauce it wouldn't blend well until it warmed up.  Mix it all together. 

Here is a picture of it all mixed together.  I really loved it.  I made a double batch and that is what is pictured.















That One Small Adjustment: Finding Your Way to Health This is the link to my latest article published on The Daily Spark.  I really enjoy writing for them.

I finished a three day series of weights at the gym.  I'm doing a new split routine and am really psyched since it's the first time I've been able to do this since my shoulder surgery last May. It's hard for me to hit the gym in the morning since that is not my typical biological clock.  I am wearing my Body Bugg and tracking to see if I burn more calories throughout the day when I workout in the morning.  So far I feel stronger and better throughout the day, but I don't think my calorie burn is that much higher. 

I'm running a 5k this weekend with my daughter and BFF.  This will be race number 3 so far this year.  We're running a bridge route that we haven't done before so I'm not sure what to expect.  It is a new bridge here and this is a special celebration:

This is a picture of it at night. 











Thankfully tomorrow is my day off as far as working out is concerned.  I'm looking forward to what several months of weights will do for me.  Small steps everyday add up to a life long healthy journey.

Empowered through fitness and food

Okay I've been silent for a little while -- here's what's been going on....

College tour - one of my daughters starts college in the fall and we recently toured the campus where she is going.  That was freaky - the thought of her moving out in 5 months is outside my scope of being able to comprehend at this moment.  We've been prom dress shopping - can I just say prom dresses didn't look like that when I was in high school?  They also didn't cost that much!  CRAZY!

Shout out to my youngest daughter who found out she is currently ranked 19 out of her class of 377.  Now she's motivated to get to number 15 so she'll be in the top 5%.  Not surprisingly, our mailbox is filing up with colleges sending her brochures.  She plans on going to the same school her sister will be at so there isn't really a competition.  Thankfully the university is only 30 minutes from our house.

I attended an Empower Fitness event this past weekend.  Personal Trainer conferences This company hosts them in several large cities across the US.  My initial impression was negative due to computer website registration issues, but that was cleared up and the conference itself was wonderful.  I plan on attending again next year, and would highly recommend it.  The teachers were excellent and the classes very informative.  I was burning over 3,000 calories a day and got in 21 miles on my pedometer during the event. 

My biggest accomplishment during the event was to finish Sgt. Ken's Fit to Fight Bootcamp Instructor course.  I must have been contemplating suicide because besides working out three times during that all day training, I also had him for 3 other classes during the weekend.  He might have thought I was a certified nutcase by the end of the 6th workout I was in tears but for a good reason.  I realized at that moment that obesity does not define me anymore.  The chances of me losing 95 lbs was slim.  The chances of me maintaining that weight loss was even slimmer.  The chances of me maintaining it post a major shoulder surgery miniscule.  The chances of me recovering, maintaining and then being strong enough to make it thru six of Sgt Ken's workouts in a 2 1/2 day period - mind boggling.  So they were tears of joy and it was one of those moments that I won't forget for a long time. 

 This was Sgt. Ken and me after the last class.  Look past the gym hair people.  If you go through his workouts and your hair still looks good, then you've done something wrong!

Never Quit!  I'm looking forward to next year and to taking the Level 2 trainer course with a fully healed shoulder. 

What's on the menu....tonight I made an Israeli Couscous recipe.  I cooked it in beef broth and then added sauteed onions, mushrooms, and red pepper that had been cooked with a little olive oil.  We served it with turkey breast and asparagus.

I plan on using the leftovers tomorrow by adding leftover chopped turkey and adding balsamic vinaigrette and serving it as a cold salad.  It will be easy to grab and go when my daughter has guitar practice.

On a sad note - we had to put our kitty Jack down.  He had renal failure and there wasn't anything that could be done for him.  That really weighed me down and kept me silent for a week or so. 













As the week progresses, it's my intent to blog about more of the classes I took at the convention.  I really enjoyed learning, working out, and being around others who are inspired to pursue health and fitness with such passion.

If you're in the Nashville, or San Fransisco area, check out Sgt. Ken's ongoing bootcamp classes.  You'll be glad you did.

Wishing you all health and well being,

Michelene

P90X2 - Plyocide Review

I found this picture on one of my friends Pin Interest pages.  I like this and have seen the quote before.  Sometimes I have to remind myself to go the extra mile!

I feel like I did that tonight with the P90X2 Plyocide DVD.  Yes they joke that it's not suicide by plyometrics...not sure why they call it plyocide.

My husband wanted P90X part 2 for Christmas, and I basically wanted nothing to do with it.  Last year I injured an already injured shoulder doing the original P90X and ended up having shoulder surgery.

So why did I try it tonight?  A couple of reasons...I'm older and wiser (at least in theory), I've become a certified personal trainer in the interim and think I understand body mechanics, and moderation better, and finally - one of my spark teams is doing a challenge and I get extra points if I try something new.  I'm all about earning that extra point apparently.

Here's what you need:  a towel and some space in front of your DVD player at a bare minimum.  If you have it - they use (1) a stability ball, (2) a foam roller, (3) a medicine ball, and (4) a stretchy band.  If you want to you can put a large cross on the floor with tape, or you can just imagine the line and go for it.

The DVD starts out with a disclaimer and says very clearly that this is not for beginners.  They start the workout with cautions and I think this is all good.  In case you don't get it when they say it, here it is in black and white - this is not for beginners and I wouldn't advise it for anyone who needs to lose a lot of weight. 

Pro - they do start out with a good warmup and some foam roller stretching.  I love my foam roller and use it everyday so I was good with the intro.  The whole DVD takes about 55 minutes.  I skipped two exercises that were too difficult for me and did high knee walking instead to keep my heart rate up.  I modified many of the exercises to be low impact - sometimes he gave instructions on how to do this, and sometimes he did not.

Con - I think he's old school in hanging onto Ballistic stretching.  Newer research shows that this can be dangerous and you can hurt yourself.  I did slower stretching of the same body part whenever he did ballistic (fast moving) stretching. 

Pro - The absolute best thing to me was the stretching they did at the end with the band.  I ran a race this weekend and running on concrete or pavement can really do a number on my hip.  The hip opener stretching he did was great and I feel loser now than when I started the workout.

Be sure you have a very large glass of water nearby.  I was open mouth breathing during some high impact stuff and was glad to have water with me.

I used a kickball rather than a heavy medicine ball for several of the exercises.  This allowed me to still get the moves, and learn the movement without trying to swing an 8 lb ball around.  The 8lb ball is what was recommended when we ordered the program.  I would start out with a light weight ball or a 2lb medicine ball - especially if you are new to working out with those.

He frequently reminded you that you could pause the DVD when necessary, took water breaks, and advised caution on more than one occasion.  I think that was all good.

In the end I got a good workout.  I found it challenging and have a lot of room for improvement.  I still would advise that novices order something else or exercise caution and do low impact versions. 

Project Inspiration and other Notes

My blog is up on The Daily Spark and you can find it here: Project Inspiration

My quote today from my jar is -- If the wind will not serve, take to the oars - Latin Proverb.  Figure out what isn't working and change it. #new habit begins today

The thought behind that quote is just the realization that if you keep repeating bad habits you get what you sow and end up with bad results.  Sometimes you need to change in order to get what you want.

 I liked this picture that I found and you can check this guy out at businessofloosingweight.com.  He's a fitness blogger that cracks me up with his humor and the challenges he faces of losing weight.  One of the things he did though that inspires is he just put himself out there and let people know what he was trying to do.  It helped hold him accountable.

This poster conveys what I thought about with the #projectinspiration quote today.  Sometimes you have to change things in order to get where you want to go.

So yesterday was the start of a new month and I was reevaluating my goals and reviewing what I did for January.  I realized that even though I bought this awesome marker board calendar last month, and dutifully wrote my agenda out - it was easy to get off track and just do whatever.  This month I put myself out there and sent it to six people who are in my accountability circle.  My Twilight Challenge team members will understand what I wrote on the Feb 11th square!  I will be putting a check mark on the days I kept my workout goal, and a star for the days I stayed in calorie range.  Now it will not be so easy to get off track because I'll have to fess up to my six peeps who are helping to inspire me to reach my goals.

I think I'll count one of my classes at my personal trainer conference as a reward.  I signed up for one of the sessions called cardio drumming.  I have no idea what it is but I'm a wanna be drummer and it sounded fun.  A friend of mine googled it and found this:  Cardio Drumming.  If this is really what's in my class then I am going to have a blast.  Srgt. Ken's bootcamp class - maybe not so much fun!

I really think that 99% of our challenge to get and stay healthy is mental, so I'm trying to use every trick for assistance, support, motivation, and consistency to support my brain to remember that yes I can do this.  Shout out to my inner circle that helps keep me grounded and strong.  It would be tougher doing this without you.

So what's your inspiration today?

Not Dead....must be stronger!

http://www.youtube.com/watch?v=Q4Y-FbeCX14  I love this Kelly Clarkson song and put it on my running playlist.  I sang it out loud in my mind LOL while I was running on the treadmill tonight.

It was followed by what has become my mantra for this month http://www.youtube.com/watch?v=RBOJpIwF47Y  I love the song Fighter by Christina Aguilera.  It actually makes me think of my trainer and then I laugh.  I sang this one to myself while I was on the stairmaster.

..and then finally finishing on the bike http://www.youtube.com/watch?v=PBZICTaUmU0  Blackout by Breathe Carolina.  My current crazy cardio day from my trainer is 20 minutes each on three different pieces of equipment.

I working on focusing on the best I can be and not planning my life around what others think I should be.  Today I know I can run 1.5 miles, do 35 flights of stairs on the stair master, and bike 8 miles and enjoy myself.  Three years ago I couldn't walk up three flights of stairs after a fire drill.  Is my body perfect?  No!  But the progress is significant and I like that - I'm not dead, I'm a fighter!

I needed a pair of ear plugs last night!  The snacks called my name and boy did I listen.  Today I've been faithful to eat within my calorie range, log my food, and be honest about the fact that I didn't do that yesterday.  I am not perfect and I do not expect to be.  The thing that has changed for me these last three years is one day of random weird eating doesn't freak me out.  I get up the next morning and decide....

Where is my future going to lead me today?  I get to choose each day and yesterday didn't have any impact on my ability to make healthy choices today.

So are you a fighter?  Will you look at your day tomorrow and make some good choices for your future?

Weekend Food Tests and Motivation

Over the weekend I spent some time trying a couple of new recipes and I wanted to review those.

 First up a recipe from Eating Well Magazine - couscous paella soup.  I think it turned out to be roughly $3.25 per person.  After reading about the challenge on Slow Food USA to come up with healthy recipes that are less than what you'd spend on a fast food meal, I've been paying more attention to that.  If you look up this recipe, we used turkey pepperoni instead of the chorizo.  I think going forward I would substitute shrimp.  I grew up making paella and we always had seafood in it.  My family didn't like the couscous and asked me to make it with whole wheat noodles next time.  Here's what the finished product looked like:

 My daughter and I found this plaque while we were out shopping.  I loved the thought behind it.

 Our random new treat that we tried:  Newman's Own peppermint cups.  We liked them and one is 60 calories.  3 come in the package. 

I also made a beef stir fry that also came out around $3.25.  Not pictured is the brown rice that I made.  I marinated the meat in 1 T organic tamarind sauce and freshly grated ginger.  Loved the ginger flavor in the dish.  I sauteed in a spritz of sesame oil:  1 cup chopped celery, 1/2 fresh chopped onion, 2 cups chopped mushrooms, 2 cups chopped baby bok choy with the beef.   The package had .9 lbs in it and I was cooking for 4.  Once the meat was cooked through, I added the rice and cashews and about 1 T soy sauce.

So more evidence for the fact that you can eat interesting and healthy food for less than a happy meal costs.

I find that I never regret a workout, but only regret not being able to talk myself into going to the gym sometimes.  Today was a struggle for me.  I was tired and could think of little to get me out from under the covers - I did haul myself over to the gym and get in leg weights and my 30 minutes of biking cardio afterwards.  Of course I was thrilled that I went after it was all over.

I also had the opportunity to sit down with a friend today and review her eating and workout logs for the month.  I like putting my experience and my training into use to help someone else reach their goals.  I now have a new Greek Yogurt fan!  It's not hard when you see the yogurt you were eating has 6 grams of protein and the same portion of Greek Yogurt has 23.  She was brave enough to just let me open her fridge and pantry and teach her how to use the fooducate app to score stuff she was buying at the grocery store.  I wish her all the best as she takes a leap and makes some changes for February.

So another day in the #healthylife books - food logged, water drank, workout done, and I feel happy about all of that.

What's Inspiring me today....

I found this poster on http://t.co/dyrQt6A7  A facebook page for someone who says always love yourself.  She had a number of posters that I save to use myself later as a source of inspiration.

Really who defines impossible - usually we define what is or is not possible in our own life by what happens in our own brain.  Today I chose to see possibilities where previously I saw obstacles.

I'm trying new ways to get calcium into my diet and I fund a recipe for a Ricotta mixture that was being used on crepes.  I've modified it and made a couple of breakfasts with it now.  Lowfat Ricotta with truvia, and vanilla.  here it (1 T each muffin slice) is on a whole wheat muffin topped with sugar free apricot jam warmed with a small amount of water so it's spreadable and then topped with almonds.  The whole thing was toasted under the broiler.  I think I would replace the truvia/vanilla with a small amount of maple syrup going forward.

The next day I used it as a topping for lowfat whole wheat waffles.  I warmed up 1/2 frozen blueberries with 1 T water in the microwave, add truvia.  Put the blueberries on top and and a small amount of chopped walnuts. 

Breakfast this morning - 1/2 c fat free greek yogurt, apple pie spice, truvia.  Topped with fresh blackberries, chopped walnuts and one low fat whole wheat waffle cut up with the pizza cutter. 

I started my day with a free lower body pilates video on SparkPeople.com.  I think it was about 10 minutes. 

I've been adding songs to my workout playlist.  One new song for me is What Doesn't Kill You by Kelly Clarkson.   This song inspires me to remember that how I respond to difficult things in life is my choice.  I can let them defeat me or pull up and grown stronger and walk through it.

Later today I'll be trying a new recipe that I found in the Eating Well Magazine called Couscous Paella Soup.  If that turns out to be a keeper, I'll post about it.  My plans also include a trip to the gym to do leg weights.  Like the poster says about you get what you work for.  I'm working for health, optimism, and strength today.

If you're doing something inspiring, tweet me @michelenecleary and share your #healthylife with me.

Review: Coach Nicole's 28 Day Bootcamp DVD

For anyone who reads my review of Coach Nicole's DVD, I'd like to disclose up front that I received this DVD for free from SparkPeople, and did not receive any form of payment for my review.  In addition, I am a regular blogger for The Daily Spark (http://www.dailyspark.com/blogs_author_view_all.asp?author=5800485), and have articles published every Thursday.  I also co-lead the Jumpstart January Challenge, and the Spring into Shape Challenge on SparkPeople, both of which use Coach Nicole's videos as a basis for the challenge.  I also serve as a Community Leader answering questions on the Panic Message Board.   All that being said, I feel completely free to give both pros and cons and discuss my honest opinion regarding this 28 Day Boot Camp DVD.

I've always found Nicole encouraging and motivational.  I've blogged about the fact that she inspired me early on to start running again after a 20 year break, and through that has helped me become the healthier person I am now after over 2 years on SparkPeople.  She's her normal upbeat self on this DVD.

So here are my pros and cons after reviewing and completing the DVD myself:

Pros:

*  I like the fact that the two people working out with her look like normal people I'd see at the gym.  I tend to dislike DVD's that look like they are shot with fitness models.
*  I like the room they are working out in and find the environment - the thought of working out there and then having water and sitting on the couch to talk about health with friends- appealing.
*  I liked some of the balance challenges and the fact that some of the exercises were new to me.  After three years of hitting the gym, doing all kinds of DVD's, Wii games, and reading 6 health/fitness/diet related magazines a month, sometimes I feel like I've seen most everything.  She surprised me with a few new things and that was nice.
*  I trust her - I asked her once via twitter or sparkmail (I can't remember) when she was going to post a kettlebell workout video?  She responded by saying not until she was certified to teach it.  Since then I have had a high level of faith that she has thoroughly researched and/or trained in something before she releases it to the public. 
* Overall I think by following the program, you get a good full body workout.
*  Having the option to follow the calendar provided on the DVD is helpful to people who are new to working out, or just unfamiliar with how to plan a month long whole body routine.
*  I liked the bonus features that were available on the DVD - specifically the one labels "From Exhale: Thighs & Glutes" and the "Seated Abs"  You can both of these with only a chair.  You can find a longer option of seated ab exercises on Sparkpeople.com on the Healthy Lifestyles tab under videos.
*  I liked the fact that all you needed to do the DVD was a mat and a pair of dumbbells.  That makes it easy for someone who is new to fitness and may not have fitness equipment at home.
*  I liked the fact that many of the exercises were single leg options.  I tend to think that this helps build your body equally and doesn't allow the strong leg to do all the work.

Cons:

* I wasn't that crazy about the music that was used - but that is a personal preference and doesn't impact my ability to do the workout.
* I wish there was a little bit more emphasis on beginner options, or instruction to do them with no weights at all.  I know quite a few people come to SparkPeople without a lot of fitness background, so this is why I wish there was a little more emphasis for that population.  There is an exerciser doing lower impact options, but that didn't seem clear to me in every segment.
* I played the DVD straight through and wished that each segment showed the title as it moved into it.  I had to go back to the menu to see which segment I was viewing.  Again that doesn't impact the workout.
*  My personal preference is to do aerobics or weights and not feel like I'm doing a combo of both.  There were a couple of exercises that caused me to pause and make sure I was doing them correctly because it was a complicated combo - for example - the skull crusher (weight exercise) combined with an advanced bridge combo.  This doesn't mean it isn't a good exercise, but I think it's a complicated one and should be progressed to in stages to prevent injury.  
*  Unless I missed it, there isn't a reference to the fact that eating healthy has to be a part of the program.  None of us can outwork a bad diet.  That doesn't necessarily have to be mentioned in any workout DVD, but in my opinion it should be. 

Overall, I'm very glad that I have this as part of my workout arsenal.  It gives me a good workout option for days I don't want to go to the gym.  I would recommend getting it, but I would advise anyone to do the entire workout once or twice without weights so that you learn the moves and thus reduce any potential risk for injury. 

I routinely use Coach Nicole's free videos on SparkPeople and would encourage anyone who can't afford to purchase the DVD to try those out.  You can get a $3 off Target coupon at www.sparkpeople.com/28daybootcamp.  If you do purchase it at Target, you will get a code for 250 Spark Points as well.

I appreciate the continued effort that SparkPeople makes to provide workouts that are creative, challenging, and  combined with support from teams and normal people just trying to live healthy, can truly make an impact in anyone's life.  Being involved in two challenge teams has given me the unique opportunity to see it work for people on a regular basis.  I have no doubt that combined with healthy eating, this DVD used in the bootcamp format would improve someone's physical fitness and health.  In the end though, no DVD is magic and you do have to do your part.  I tried rubbing it on my thighs but it apparently had no magic and they didn't immediately shrink! 

Keep on working out!

Michelene

Don't give up - You can do it

Well today was about a ten on the stress meter for me.  Several years ago that would mean a trip to a fast food joint for something unhealthy, and then by the time I got home I would be too tired to workout.  I'd like to think those days are totally behind me, but I realize they aren't.  What I have learned is that I have coping skills and tools available to help through the hard times.

Here are two that I used today: 

I'm photo blogging my meals for a couple of days to make sure I stay on track...

 Egg beaters with spinach, mushroom, scallion, ham, laughing cow cheese, whole wheat toast plain, blueberries topped with plain greek yogurt mixed with honey and cinnamon.

Mid= morning was my favorite chocolate, mocha, banana, protein shake.

 Lunch - tuna, dill relish, celery scallion on whole wheat with lowfat pepper jack cheese.  Strawberries.

 Afternoon - whole wheat mini bagel - almond butter - dark chocolate chips.  Nectarine with apple pie spice.

Throughout the day I've logged my food on my SparkPeople nutrition tracker.  I've had the following fruits and veggies: spinach, mushroom, scallion, blueberries, banana, celery, strawberries, nectarine, lettuce, baby kale, sunflower sprouts. 

My salad at dinner had goat cheese, pistachios, and dried sour cherries on it and that combo tasted awesome to me.

So I'm in my calorie range, and I have had plenty of water.  That makes me feel better.

I reached out to four close friends via text and call when I needed support.  I also participated with my teams on Spark.  I ended the day doing part of Coach Nicole's 28 Day Bootcamp DVD.  I'll be writing a review of that within the next two days.

The other thing that gave me a boost today - I found this from someone I follow on Twitter:

http://www.essentiallifeskills.net/be-happier.html

A list of 50 Ways to be Happier.  I'm definitely saving this one! 

My last big feat of the day - I took just about everything out of my office, dusted, mopped, rearranged, power trashed, and moved back in.  If it didn't help me work, study, or exercise - it isn't in here anymore.  I feel decluttered, peaceful, and I made a great space to workout in where I can see my computer.  Thumbs up for being able to go on YogaJournal.com or SparkPeople and access some free workout videos that I like.

This is the motivational poster I found today through another link.  I love twitter for giving me access for free to fitness bloggers, and companies promoting health around the world.  Motivation at the tips of my fingers whenever I need it.

So if I can make it through stress day and come out intact on the other side, so can you.  Who can you turn to if your today or tomorrow doesn't go as planned?  Have you tried photo blogging your food?  Do you use the nutrition tracker?  What tips do you have for me?

Hang in there and keep on pressing towards your goals,

Michelene

Photo Food blogging

I find that when I need a little more accountability with eating right tat there are two things that can keep me on track.  One is logging everything I eat on the Nutrition Tracker in SparkPeople, and the other is blogging about what I'm doing.  So here's how my day went:

I got in my upper body weights this morning before church.  I've stayed on track with my meals and snacks today.  I didn't photograph everything I ate, but here is some of it:

I had a few of last night's shrimp with my salad and grilled fresh sweet corn for lunch.  I'm continuing to enjoy the baby kale and sunflower sprouts that I bought at Whole Foods.  I'd say those are a keeper. 

I keep chocolate in my life - this is one of my favorite snacks for that.  Whole Wheat mini-bagel toasted and topped with 1 T almond butter, and 1 T Hershey's Dark Chocolate Chips.  I had a blood orange with that.

For dinner we had grilled chicken and tried the purple potatoes that I bought.  I tossed those in olive oil with sliced onions, minced garlic, salt, pepper, and fresh rosemary.  I think the texture is creamier than white potatoes.  An interesting fact that I didn't know was that these potatoes have 85% of your daily requirement for Calcium.  I also learned today that onions have quercetin (found in apple peels).  It's also found in green tea - and I did try my green tea powder in my protein shake this morning.  Several lab studies have found tat quercetin may have anti-inflammatory properties.

My song of the day for working out:  The Definition of Me by Mandisa.  You can find it on YouTube here:
http://www.youtube.com/watch?v=Jhx1XfAj3AQ  It's definitely a song that can get me moving.

So in the end it was a good day as far as my healthy journey is concerned.  I like that I have tried new veggies, new recipes, worked out and got in all my water for the day. 

Now off to enjoy some football.  How did you do on your journey today?

Foodie Reviews

I made a trip to my favorite grocery store - Whole Foods - this week.  I don't got there often and when I do I roam around for an hour at least.  So here are the new things I'm trying:

Tonight this is on my sauteed shrimp with olive oil, garlic powder and black pepper.

This is the stir fry veggies that went with dinner tonight - one yellow bell pepper, 1/2 an onion, 2 baby bok choy, mushrooms, and one red pepper.  The pepper was minced and everything else was chopped in large chunks.  I sauteed in olive oil, soy sauce and some black pepper.   The red pepper was hotter than I expected but still good:

Trying purple potatoes tomorrow.  I've read about them and have seen a Clean Eating recipe but haven't tried them to date.

Kale - supposed to be one of the awesome powerhouses of your diet - I don't know how to cook it and don't want to deal with that.  I found that eating it in salad was one way that was easy to incorporate it.  I added this baby kale and

I added these to Mixed greens, pistachios, feta and dressing for a salad with Clean Eating spicy meatloaf today for lunch,  The meat loaf recipe was a keeper.

I finally found green tea powder.  It turns out they have it behind the counter where they sell tea and you have to ask for it.  I've read a lot about this and want to try cooking with it. 

Whole Foods posted an article today about trying to make sure you used up all your produce and didn't throw things out.  If I remember correctly there was a study that showed the average cost of wasted, thrown out food per year by a family cost about $600 not to mention the environmental impact of shipping it to the store and disposing of it after you throw it out.  That contributed to my veggie stir fry tonight because I went through the fridge after reading that to see what I needed to cook.

Okay five hours of heavy cleaning, furniture moving, etc - I'm off for a relaxing hot bath and some reading.

What healthy new foods are you trying?  Any new recipes you want to share?