Operation Skinny Jeans: Day 1

Size 4!!

My brand new jeans

I just got a brand new pair of Abercrombie and Fitch jeans, just a tad on the tight side. So, the plan is to wear them this weekend, looking fine and feeling fine too. Hence, the beginning of Operation Skinny Jeans!


First, I'll be doing a version of the Shakeology Cleanse. What I'm going to do is have 2-3 shakes a day, have fruit too and a salad or soup with some protein (will likely be beans or nuts) with that meal and possibly more during the day and a complex carb, such as brown rice or quinoa. Pretty close to the real deal.


Next, I'm going to workout at least once a day, either one of my own workouts or one of my many Beachbody workouts. Here's the workout planned for today:

Can button & zip them, but the muffin top has to go!

Interval Workout: Abs & Butt 8/16/11

by Rebecca Ingham Fitness Coaching

This is an interval workout, with 45 seconds of exercise and 15 seconds break. Then, in between each, you will do 1 minute of cardio, with 15 seconds break.

First, Warm Up 3 minutes (Jumping Jack, Jump Rope, Run in Place, etc.). Then:

1. DB or KB Swings- 45 secs (15 secs break)
2. Cardio
3. Crunchy Frog (sit at 45 degree angle, extend arms and legs, then bring back together)
4. Cardio
5. Reverse Sumo Squat (start in full squat, then come up slightly, not all the way)
6. Cardio
7. Plank on elbows (more intense, do plank with hand on MB or elbows on SB)
8. Cardio
9. Step Forward & Back Lunge (more intense, use DB’s)
10. Cardio
11. Ball Pass (lie down, put a MB, SB or any other ball overhead, then pass to between legs. Lower legs, then lift and pass back to arms to start position).
12. Cardio
13. 3 Way Lunge w/ DB (lunge forward, side, back, then switch legs)
14. Cardio
15. Repeat 1X

Cool down for 3 minutes

DB- Dumbbells

KB- Kettlebells

SB- Stability Ball

MB- Medicine Ball

Try it out and find it on my Facebook page too at http://www.Facebook.com/rebeccainghambbcoach too!

Your partner in health and success, 

Eating Local on a Budget

 

Maybe you’ve noticed the buzz about “eating local,” and you’d like to give it a try—after all, wouldn’t it be great to know more about where your food comes from and enjoy the benefits of freshly picked, locally raised foods from right nearby?

While local foods often come from smaller producers that don’t have the mass distribution—and therefore cost savings—of large growers, you can find great local values if you know where to look.

Here are some strategies for enjoying local foods without blowing your grocery budget.

• Learn what’s in season.
  Seasonal foods are more abundant and affordable, and they tend to be picked when ripe, meaning they retain more nutrients and flavor. In the kitchen, you won’t have to do much—or use much—to make these fresh foods delicious. To find out what’s in season in your region, look for “What’s Fresh” on our homepage.
• Get to know local farmers and producers.
  By shopping regularly at farmers’ markets, you’ll get to know which growers have lower prices. They will guide you to the best seasonal values and might even offer a deal or two. To find farmers’ markets in your area, visit the Stronger Together Food Community.
• Browse the local foods at your neighborhood co-op.
  Food co-ops around the country tend to have long-term relationships with local farms and food producers, and co-op staff can help point you to the local products in the store. Whether you’re looking for locally produced honey, butter, and eggs or bread, cheese, and sausages, you’re likely to find the co-op to be your “one-stop shop.”
• Cook more often.
  Purchasing whole foods, rather than packaged snacks and prepared meals, will save you a lot on your grocery bill—and turning them into a meal is probably easier than you think. Read about Cooking at StrongerTogether.coop to get inspired.
• Join a community supported agriculture (CSA) program.
  CSAs—membership programs that offer regular shares of regional farm harvests—tend to be a good bang for your buck. You’ll expand your culinary horizons and get a lot more of those recommended fruits and veggies.
• Grow your own.
  You can start small, with easy-to-grow crops like tomatoes and basil in pots, or go big with your own garden plot. Either way, it’s an inexpensive, healthy, and delicious way to enjoy local. Read more about growing your own food.

Try out a few of these tips, and look for sales at your local food co-op. With the right strategy, eating local can be budget-friendly and fun.

 

 from www.strongertogether.coop

 

Your partner in health and success, 

Why Are Americans Getting Fatter? [Infographic]

Learn more about Healthy Meals

Your partner in health and success, 

Superfood Pharmacy, In A Bag!

NATURE ROCKS!!! Virtually everything can be prevented or controlled by exercising and eating healthy. But, it's not humanly possible to get everything you could possibly need in your diet, everyday. Until now.....

Superfoods For Your Good Health: MyFoxLA.com

I am completely amazed by how the foods we find in their natural state resemble the parts of the body they are good for. Goes to show that nature is the first place we should turn to when looking for the healthiest way to live.

More info on Darin Olien's shake, Shakeology, please go to www.Amazing-Shake.com.


Your partner in health and success, 

2nd Place?!?!

 If it comes easy, if it doesn't require extraordinary effort, you're not pushing hard enough. It's supposed to hurt like hell.

- Dean Karnazes

 

Your partner in health and success, 

Vegan Caesar Salad Recipe

Whether you are vegan or not, replacing a few meals a week with vegan (animal product free) meals is a great thing to do for your body! This is a yummy recipe from "Veganomicon" and I'm sure you will love it!

Caesar dressing:
1/3 cup slivered or sliced almonds
3-4 cloves garlic, peeled and crushed
3/4 cup silken tofu
1/4 cup olive oil
3 tablespoons fresh lemon juice
1 heaping tablespoon capers
4 teaspoons caper brine
1 teaspoon sugar
1/2 teaspoon mustard powder
Salt

Croutons:
1/4 cup olive oil
4 cloves roasted garlic
1 tablespoon fresh lemon juice
1 medium size loaf French or Italian bread (little less than 1 pound), stale and torn or sliced into bite-sized pieces
1/4 teaspoon salt

Salad:
1 large head romaing lettuce, chopped
Freshly cracked black pepper
Handful or two of spinach and/or arugula, torn into bite-sized pieces (optional)

Prepare the dressing: Pulse the sliced almonds in a food processor or blender until crumbly.

Empty the ground almonds into an airtight container that you'll be using to store the finished dressing. Blend the garlic, tofu, and oil in the food processor or belnder until creamy. Add the lemon juice, capers, caper brine, sugar, and mustard powder, and pulse until blended. Adjust the salt and lemon juice to taste. Put into the container with the ground almonds and whisk to combine. Cover and allow the dressing to chill in the refrigerator for a minimum of 30 minutes, optimally 1 to 1 1/2 hours.

While the dressing is chilling, prepare the croutons: Preheat the oven to 400F. Combine the olive oil, roasted garlic, and lemon juice in a large bowl. With a fork or immersion blender, mash orblend the mixture until creamy. Add the torn bread and toss to coat each piece with the oil mixture. Spread onto a rimmed baking sheet, sprinkle with salt, if desired, and bake for 12 to 14 minutes until golden brown. Toss the croutons twice during the baking process. Remove from the oven and cool the croutons on the baking sheet.

To assemble the salad, place in a large bowl 2 to 3 cups of lettuce/greens per individual serving (amount depending on whether it's a side or an entree). Ladle on 1/3 cup of the dressing (or more or less to taste), and use kitchen tongs to toss the greens and coat them with dressing.

Add the warm croutons, toss again, and transfer to a serving dish. Sprinkle with a little freshly cracked pepper. If not serving right away, warm croutons in 300F oven for 5 to 8 minutes before adding to the salad.

Serves 4 to 6 as a side, 2 to 3 as a main.

from Veganomicon by Isa Chandra Moskowitz and Terry Hope Romero (Marlowe & Company, 2007) - reprinted with permission.

Your partner in health and success, 

Reasons Why You Should Run

There are all sorts of official reasons why people should exercise and you can find those in any health magazine, Web site or book, I am going to give you the "other" reasons to run. The reasons that motivate most people:

1. Food I love food. I love to eat. I love a good meal, I love a good snack, and I love healthy food and not so healthy food. The more I run means the more I can eat.
2. Time for You Your kids do not come running with you (usually). On the days they are driving you the craziest, you will exercise harder or longer. Even if they aren't driving you crazy, the break is wonderful.
3. Time with Friends Run with friends to motivate each other when one of you doesn’t feel like running. The exercise is the added bonus; the visiting was our reason to get out. We often met for a run when we didn't feel like running but wanted to visit.
4. Food Oh yeah I mentioned that one already!
5. Looking Good Exercise helps to circulate your blood and oxygen. People who exercise always have a glow to their skin. Your hair will shine. And you will feel better about your body.
6. Feeling Good When you look good, you will feel fabulous. It is amazing how you can run stress and problems away.
7. Sleeping Less When you exercise and are in a routine you need less sleep so you actually have more time for things.
8. Food...

Your partner in health and success,