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Thursday, June 7, 2012

It's OK to ChEAT...

It's ok to cheat...
 ...ON YOUR DIET that is!
 Geez, get your head outta the gutter! 
It's been known that almost all diets don't work and usually don't last.
But how about having a diet that you can actually eat the foods that you like... like that Sweet Tea as my cousin Cindy so much loves, and I'm not gonna lie I do too. Or even that sweet tooth for something chocolate or salty.
My best advice is pick that one day that is either usually your toughest day at work or your busiest day of shopping, baseball games, basketball games, cheerleading camps, or maybe a night out with the girls (or that special boy). 
I don't know about you but I'm not good at rules... I'm the type of girl that if someone tells me I can not do something, I'm gonna do it anyway.  Just as my parents I'm sure they spent many nights up wondering if I'd turn out okay or if I'd ever be able to support myself, or heck even finish college!
So with this said I set myself boundaries (not rules) here they go:
1. I must eat good for 6 out of the 7 days in the week. 
and by good I don't mean a salad every day...  don't you get bored with eating rabbit food all the time, and don't you end up covering it with Ranch anyways? By good I mean my 6 small meals a day including a filling breakfast, lunch and dinner. 
and I don't miss my workouts unless it's just impossible to get there.
2. Pick one day of the week and STICK with it!
my day is Saturday, I choose Saturday bc that is the day i'm usually in Mphs, at a basketball tournament, or at the River (I'm a sucker for biscuits and gravy) plus I have all week to look forward to it.
3. I cheat ALL day for all 6 of my meals.
Now since I'm cheating all day I DO NOT let myself over enduldge... I take a little of whatever I want here is my usual Saturday routine,
breakfast: half a biscuit with gravy on the top, fried egg, and one slice of bacon 
1st snack: dark chocolate
lunch: Bologna miracle whip, peanut butter, tomato sandwich on white bread with salt and pepper (don't hate until you try it, it's my cheat day haha)
and this is for you Cindy....
some sweet tea... BUT i use half unsweet and half sweet.... 
after not drinking it all week it taste sweeter than normal sweet tea!
2nd snack: some salty chips... but I get a handful and put the bag up
dinner: Usually half a steak, baked potato (with the fixings), and a salad or my father in law makes fried fish and fries if we are at the river
finally my favorite... I end the day off right...
 3rd Snack: 4 cookies and milk
4. Wear loose clothing on your cheat day
If you cheat wear loose clothing on your cheat day, you ARE gonna get bloated and it will last pretty much all day.  Your body wont be use to all the salt or the added sugar if you did good during the week. 
And for the final one
5. Don't regret it!
This is YOUR day to enjoy the things you like! If you don't do this then the entire time that you are dieting (which for some of us seems like everyday of our lives)
you will be miserable watching everyone you love being able to eat pretty much whatever they want.  And what you don't know in the long run when you get to that goal weight whatever it maybe your body will adjust better to you being off the diet because it was still able to get a taste of the "good life" as I call it. Not to mention you wont just indulge yourself into all your weakness food making you gain all your weight back faster than it took to loose it.

So... enjoy this, let it be our dirty little secret... 
What happens on the blog, stays on the blog, hehe 
(corny I know)
I'm already dreaming about what's to come on Saturday.... what day are you working towards?

Tip of the day:
Try eating a juicy fruit before every meal... it helps the food go down a lot easier and your metabolism starts working before you get the fattier food in! Not to mention most of us don't get enough fruit in our daily intake anyways...

Tuesday, June 5, 2012

The Cow vrs The Turkey

Have you noticed how in the Race to who can be the healthiest and fittest the argument about ground turkey and ground beef always come up.  If you ask the person next to you which they think is best they would pretty much, automatically say Turkey.  That is not always true.  The sad thing is even I know this and I still want to choose the turkey every time i'm at the market. 
Anyway, here is the difference:  
Ground beef and Ground Turkey are both processes in a fat to lean ratio (it's located on the meat package usually in the red or white square)
on this package it states that this meat is 85% lean (for you "blondes" out there it's 30% fat).
If you were to take a 3 1/2 oz serving of ground beef and ground turkey at 85% lean the ground beef would have 215 cals and 18g of fat, however the turkey would only be 180 cals and 12.5g of fat. 
with that said be careful what you buy because if you are just running to the market and you see the ground turkey sitting across from the ground beef, check out it's ratio. The market may not have the leaner ground turkey available and you might be better off to get the ground beef. Usually the best place to get ground turkey that is the leanest it can be which is 93% is at the Whole foods store, one which is in Memphis. It contains more white ground turkey than dark and will sometimes be listed as ground turkey breast (just doesn't have as much flavoring in it b/c it's not fatty. 
Hopefully this gives some of you a little relief! I know you get tired of hearing
whose the real winner here... it's no longer a fight between the cow and the chicken, now matter how much you like that cute little Chick-Fil-A cow (even though that little fast food chain is known as the healthiest Fast food chain in America). It's all in the labeling! Beef can actually be just as healthy had the Turkey is.  You have to make the decision when your standing in the meat department which is better for you that is available at that time. 
With that in mind... what's for dinner?
Tonight it's chicken here, however we had everyone over last night for a birthday dinner and had
 Turkey Tacos! 
Everyone loved them! However nobody even knew and they all said they loved them! Here is my recipe for my famous Taco's
(it's super easy)

I get 2lbs lean ground beef or ground turkey 
(like I said which ever is at the market at the time)
Mccormicks Low Sodium Taco Seasoning
Whole Grain Tortilla Shells Or Taco shells 
(Whole Grain Taco shells are hard to find BUT you can always get tortilla chips) 
mozzerella cheese
 ( the whiter the cheese the healthier it usually is)
diced tomatoes
and who can resist a little sour cream :)

I will say I was in a rush yesterday and running around the world and forgot a couple of things... they were still pretty good!

Sunday, June 3, 2012

A little bit of Cardio...

A little bit of cardio goes a long way!

  Today's society is all about running and high intense workouts. Which don't get me wrong, all of these are good ideas and great for those who have been working out for a while, even for those who are beginners that never get off the couch! Just doing something after being sedentary is better than nothing at all! When someone comes to me and says "Hey I need your help" even though I do run a fitness facility and LOVE to advertise it and push it, my number one goal is to make you WANT to do what I'm about to tell you...it's my all time favorite workout and probably the most old school workout that you could ever do its called WALKING (my all caps words mean that I'm putting emphasis on it, not yelling). 
Walking at a moderate pace for 30-60 minutes burns stored fat and can build muscle to speed up your metabolism. Walking an hour a day is also associated with cutting your risk of heart disease, breast cancer, colon cancer, diabetes and stroke. 
One thing that most weight-lossers (don't make fun of my made up words, you'll learn a lot of these) don't realize is that you build muscle when you work out, well maybe they know that but they don't know that you want to loose the fat before they build the muscle on top of that or else it is harder to loose that unwanted fat that you have.  
I tell the girls at Bootcamp all the time, I love that you are training for 5ks and I love that you have the passion of running... but are you running for time, or was your number one reason on starting to run because you wanted to loose weight?  If your legs are bigger and you want to loose them walk it off, If your stomach is hard or your carrying that extra baggage around your waist, and you want to get rid of those love handles, walk it off.  
Don't give up your running, and enjoy those 5k's but let your walking out weigh your running. I promise it will make a huge difference. Once you start loosing the weight you want then add the running into your walks, and weights 2-3 times a week to tighten up that loose skin that comes along with loosing the weight. 
Now if you are already at the weight you want I have one phrase for you.... 
tone up that body... and enjoy the wind in your hair!

Thursday, May 31, 2012

Unfinished Business...

You know how you meet those creative people and you always think... hey I could probably do that. Well I'm one of those ppl, not the creative one but the one wishing that in the back of their head, maybe even in their next life, they could be that creative. I have all these unfinished projects around the house that I start and then I never finish, but what can I say at the time I start them I am SOO excited about it (in my best high school voice). Kinda like this blog, it's been sitting here since this time last year, I mean I last posted about J graduating college and moving on to the next stage in our lives. Well we've moved, J's coaching 7th grade basketball and is the ALE teacher at Blytheville Intermediate School and me, well.... I have finished FINALLY and now own my own business, a dream of mine since I was little! I am the bright, enthusiastic, annoying, person you don't want to see when your eating at a restaurant, or in line at the concession stand, fitness instructor at Manila Bootcamp. Those who know me well, know this is what I love to do. I currently have 5 classes a day 3 days a week and starting next week will be adding class number 6 for the high school cheerleaders. Some ppl dread going to work, I love it... I wear shorts and tank and some comfy tennis shoes. It's me being me (I don't do the dressy stuff very well) so here it is, this unfinished business of a blog, is now gonna become my Fitness Journal, Healthy food loving, Exercise advice giving, and everyday happening in the life of a Wise... as told by a WISE woman! Hope you enjoy!! Look forward for my post tomorrow on "Recovery" coming out of a week of Cardio Blast workouts! Love you all!

Advice of the day: Your only 1 workout from a good mood!