Back to School and Back in Shape! – Fitness, Nutrition, Diet, Weight Loss Official Web site

Back to School and Back in Shape! – Fitness, Nutrition, Diet, Weight Loss Official Web site

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Journey to a better life!!

It is interesting to me when I look around and see so many people that want to have a change for the better but either do not know how to get there or put their energy into the less painful road. I also find it interesting that these same people who do not want to put the work into the road less traveled because it is to much work, find themselves working harder because of a never ending cycle of broken dreams and unrealistic goals. To me, it is so much more daunting to constantly be doing the same routine and see no change, give up then try again and again!! whew!! Why? It doesnt have to be that way!!

I say all this for I feel it is a topic worth talking about!! Nobody wants to talk there unmet goals or the endless amount of times they have tried to get their life back on track!! I am a Fitness Coach, Wellness Coach, and Sport Nutrition Specialist and it is my passion to see people understand that training and nutrition should be a help not a hinderance in our lives!! It is a way to balance ourselves in a world that would have us upside down and unbalanced. It is up to us(you) to make that change. This is one area of our lives that the more transparent we are with our goals and dreams and step out on faith, the more we will see changes. It is all about taking that step of faith. Whatever higher power you go to let that power help guide you especially when it the midst of the storm. For me, I look to Jesus for that help and guidance.

With his help there is nothing I cannot do!! With that kind of support system along with my family what can't I do!!! I see the possiblities are endless!!! It hasn't always been this way for me. I have traveled this road a long time with many obstacles along the way but it is with those trials that I am able to say what I am saying to help people who have been where I have been. The Jouney to a better life isn't always a easy road but it is a road worth traveling my friends. Life is so much richer when we can share our life stories with others to hear. Everyone has a story to tell, so let us make those positive changes one day at a time, one meal at a time, one workout at a time, one step at a time. So, a journey to a better life is worth living one moment at a time!! Be blessed my friends!! You can also see me at www.getfitwithlj.blogspot.com. and at my website www.lorirobinsfitness.com

How to Push Past Your Lactic Acid Limits | Active.com

How to Push Past Your Lactic Acid Limits | Active.com

Ask LJ

Hey everyone!! I have an idea that I know you will like!! I would like you guys to ask me any question that has been on your mind? If it pertains to fitness, health, food, recipes, or the like please leave a question on my comment box and I will sure and get back to you!!! Let me help you get a better understanding of my motto Stay fit,always have fun, stay focused!!! Cant wait to see what questions you have for me!! And the best most creative question I get I will publish it on my blog and fb for others to see!! till then!!!

Chi chi chi chia.....not just a plant

Superfood chia: seed provides stamina and endurance while boosting hydration

Ok. So I have been doing some research for a client/Friend of mine. She is the badest Ironman Triathlete I know!!! I am always on the look for ways to help her improve her performance in all three events. So, I came across a very interesting little seed...the chia seed.

From what I have gathered this super food is not just a seed but a seed with an attitude. The benefits of chia seeds for athletes and dieters alike rival any synthetic man made aide out there....got to love God given.
Here is a bit of history about the seed itself:

CHIA

Chia is an ancient plant with tremendous nutritional value and medicinal characteristics. The little black and white seeds were once a staple of the Incan, Mayan and Aztec cultures, along with the Native Americans of the southwest. “Chia” is actually the Mayan word for strength. The seeds were used by these ancient cultures as high energy ENDURANCE food, especially for their running messengers,(this is why I am stoked to pass this info on to my client)(always looking for ways to give her that edge!!) who would carry a small pouch of it with them. Chia has been called ‘Indian Running Food’ and gives an incredibly ‘sustaining’ surge of energy. The Indians of the southwest would eat just a teaspoon before heading on a 24 hour march.

Today chia seeds are mostly grown in the fertile soil of the Amazon basin in Peru. Chia is extremely nutrient dense and full of trace minerals, vitamins, antioxidants, fiber, and essential fatty acids. It is high in Omega’s 3, so it a great addition to anyone’s diet. Chia seeds are a great way to clean out. The seeds bulk up, then work like an incredible digestive broom, sweeping through your intestinal tract, helping to dislodge and eliminate old accumulated waste in the intestines.(Got to love the natural laxatives!!)

When you let chia seeds sit in water for 10-20 mintues it will forms a gel like substance. This gel-forming reaction is due to the soluble fiber in the seeds. Researchers say this same gel-forming reaction happens in the stomach when food containing these gummy fibers (called mucilages) are consumed. Inside the stomach the gel creates a physical barrier between the digestive enzymes and carbohydrates that break them down, which slows the conversion of the carbs into sugar. This is great for those who have diabetes like my dad!!! In addition, by chia being high in fiber it helps keep you full and sustains your energy, which is great news for athletes or people who watching their food intake.

Benefits of Chia Seeds for athletes:

•do digest easily
•are absorbed very easily
•muscle and tissue builder
•an energizer of endurance
•have extensive hydration properties(definivtive hydophilic colloid: a watery glutenious, glue like substance that form the underlying elements of all living cells. They posses the property of readily taking up and giving off the substances essential to cell life).
•good source of protein, calcium, potassium and iron
•high in both soluble and insoluble fiber

What is interesting is having the chia seeds be so easily digestible it makes them a amazing pre or post workout snack. Resulting in quick transportation to the tissues and being utilized by the cells. Iron, calcium, and potassium are lost during working out through sweat and muscle contraction, so chia seeds will replenish it while building muscle! Chia seeds help speed recovery due to its high amount of protein. Due to the exceptional water-absorption quality of chia, it can help you prolong hydration and retain electrolytes, especially during exertion. This is especially important for the endurance athlete!!!

Here is a list of reasons why Chia should be added to an athletes and dieters overall nutrition plan:

•2 times the protein of any other seed or grain,
•5 times the calcium of milk, plus boron which is a trace mineral that helps transfer calcium into your bones,
•2 times the amount of potassium as bananas,
•3 times the reported antioxidant strength of blueberries
•3 times more iron than spinach
•copious amounts of omega-3 and omega-6, which are essential fatty acids
•gluten free and vegan

Chia seeds are not only great for athletes but are also great for dieters. The reason being is when you add chia to other foods it bulks them up displacing calories and fat. For instance, someone can eat a typical serving while only consuming about half the calories they might have eaten, because the food has been bulked up with chia. Also you get a bellyful of nutrient-rich superfood goodness, which hydrates and sustains you!
Ok. So your next question is How do they taste!! Well the reasearch I have done they have a mild, nutty flavor and do not change the taste of other foods. Here is one recipe I came across why finding all this lovely information: From what I can tell it looks like mush but dont hate it until you try it!!! You never know. With that said here is the recipe!!!
Either Take coconut flakes, coconut oil, sea salt, maple syrup, almonds, dates, spriulina, and CHIA SEEDS! and mix or Take 1 1/2 cups water with 1/2 cup chia seeds. Let it sit for about 20 minutes. Then this is where the creative side of you comes out!! Whatever you like you add. Here are some suggestions:

•goji berries, raisins, or any fruit
•vanilla, cinnamon, mint or your favorite spice
•agave, stevia, dates, or yacon to help sweeten it
•extra power boosters like maca, spirulina, camu camu
If you like to bake, they are great for egg replacements. 2 tbsp chia with 1/2 cup water makes about 1/4 cup gel to replace one egg. Recipes from "pure2raw" and some of the information provided by "pure2raw". You can also add it to protein shakes and smoothies to help keep u full! Well, my friends until next time!! Stay fit, always have fun, and stay focused!!

Coffee talk: All we have to do is believe

Let's talk straight!!! Your trying to make changes in your life but just can't seem to make that connection. You have such great intentions on making positive changes but are being held back by the one's who call you FRIEND. How can this be you ask yourself? These are the people that are supposed to be supportive in my journey for better health? Why is it they make fun of the effort I put into making changes that will benefit my life long term?

The answer is they too are afraid of change. They see the fire in your eyes but do not know how to make that same connection as you have so they become afraid of change and lash out on what is making them feel uncomfortable....Your desire to Change! Unfortunately, there can only be two ways to handle the negativity you face. You either embrace the fact that they are in a hard place and do not know how to express it properly or you let them go....yes that is what I said. My roommate from school once told me that if you have a friend that leaves you always feeling frusterated and drained then you need to rethink why that person is in your life.

That phrase has always stuck with me. In my own life i have had my share of nay sayers and have always wanted to help them see that they too can achieve greatness but the funny thing is sometimes they are so far in their own stuff that they cannot see how they are treating you. That is when you have to make the decision to let it go!! Toxic people will only bring you down. Think about it this way. You are standing on a chair and you want to help the person on the floor up to where you are but u cant. If you do there is a greater chance that they will bring you down to their level then you to bring them up to where you are. Toxicity is like cancer it will devour whatever is in its path.

The only way to move forward in you journey for good health and peace of mind is to let the point of pain in your life go. But with all of this toxicity you are left with a hurt in your heart. The only way to move forward is to LET IT GO. Give it to God. Ask God to see these types of people thru his eyes. Even Jesus was criticized in his own town and he dusted off his feet and never returned. So, there is a time and a place to LET IT GO. Ask God to help you forgive the person that has hurt you and LET IT GO.
God will meet you and me where we are at in our journey. We have this one life that is given to us. How are you going to spend the days that God has given you? Are you going to let toxic people take hold of your life....cause that is what happens when we do not forgive the wrong they have done to us. You give them the power to hold you down even when they are not their anymore.

When we forgive we are set free!! We are free to live life to the fullest!! We are free to pursue what God has planned for us !! We are free to achieve greatness!! We are free to become what we were meant to be!! That my friends is the truest gift from above!!! The gift that God will always have our backs!!! Jesus will always walk in when friends and family walk out!! All we have to do is believe. Believe that life doesnt have to be us surrounded by people that just want to bring us down!!

I do not know why it was on my heart to write these words? But, I am glad I did for I feel that by sharing my heart I can affect one person that might read these words. To all my friends and family that read this blog.....you are loved!! Not just by me but by the one who is closest to my heart....Jesus.:O)

Let's have a little muscle confusion!!!!!!!!

Alright my friends!! I have a great workout for you!!! This is a great workout when you are limited time!!! You can do this alone or incorperate it in your workout to up your intensity!!! You can also bump the sets to 3 and 4 times...wow!!! That's what I am talking about!!! Enjoy!!!!:O)

Warm up: jump rope 5 minutes
2 x
-jump in place :30
-jump side to side :30
-cross over's :30
-rocket jumps 25
-speed skaters 25 each side
2x
-UFC's 15 each side
-side lunges with arm sweep 15 each side
-back lunge with squat each side 15(stay low the whole time)
-half patty cakes 15
-burpees 10
2x
-cross country ski :30
-high knee's :30
-butt kicks :30
-Seal jacks :30(jumping jack with hands slapping in front of body instead of over the head)
-fast feet 10 count then drop( do this 5 times)
2x
-Plank position rows 10 each side
-v-sit crunch on a bench 15
-side raises with twist at the top 10
-inchworm with push up 10
-side lateral moving(move and pushup to the side three times then repeat other side) pushup 10

Try this out for size!!!

Strength Training? More than just for athletes? Fountain of Youth? You decide!!:O)

Here is an Article I thought was interesting by a "Jennine Stein at the La Times" Enjoy reading!!!


Strength training has strong-armed its way beyond the realm of bodybuilding.

A growing body of research shows that working out with weights has health benefits beyond simply bulking up one's muscles and strengthening bones. Studies are finding that more lean muscle mass may allow kidney dialysis patients to live longer, give older people better cognitive function, reduce depression, boost good cholesterol, lessen the swelling and discomfort of lymphedema after breast cancer and help lower the risk of diabetes.

"Muscle is our largest metabolically active organ, and that's the backdrop that people usually forget," said Kent Adams, director of the exercise physiology lab at Cal State Monterey Bay. Strengthening the muscles "has a ripple effect throughout the body on things like metabolic syndrome and obesity."

Historically, strength training was limited to athletes, but in the last 20 years, its popularity has spread to the general public, said Jeffrey Potteiger, an exercise physiologist at Grand Valley State University in Grand Rapids, Mich., and a fellow of the American College of Sports Medicine. "One can argue that if you don't do some resistance training through your lifespan, you're missing out on some benefits, especially as you get older or battle weight gain," he said.

When we hit middle age, muscle mass gradually diminishes by up to about 1% a year in a process called sarcopenia. Women also are in danger of losing bone mass as they age, especially after the onset of menopause. Some studies have shown that moderate to intense strength training not only builds skeletal muscle but increases bone density as well.

Strength training often takes a back seat to cardiovascular training, but it can benefit the heart in ways that its more popular cousin can't.

During cardio exercise, the heart loads up with blood and pumps it out to the rest of the body: As a result, Potteiger said, "the heart gets better and more efficient at pumping."

But during resistance training, muscles generate more force than they do during endurance exercises, and the heart is no exception, Potteiger said. During a strength workout, the heart's muscle tissue contracts forcefully to push the blood out. Like all muscles, stress causes small tears in the muscle fibers. When the body repairs those tears, muscles grow. The result is a stronger heart, not just one that's more efficient at pumping.

Another big advantage of working out with weights is improving glucose metabolism, which can reduce the risk of diabetes. Strength training boosts the number of proteins that take glucose out of the blood and transport it into the skeletal muscle, giving the muscles more energy and lowering overall blood-glucose levels.

"If you have uncontrolled glucose levels," Potteiger said, "that can lead to kidney damage, damage to the circulatory system and loss of eyesight."

The benefits don't end there. A 2010 study in the Clinical Journal of the American Society of Nephrology suggested that people on dialysis can benefit from building muscle. Researchers found that kidney dialysis patients who had the most lean muscle mass — a measurement derived from the circumference of the mid-arm muscle — were 37% less likely to die than the patients who had the least.

"This is something that has an impact on survival," said Dr. Kamyar Kalantar-Zadeh, a principal researcher at the Los Angeles Biomedical Research Institute and coauthor of the study. "It's not just about having more muscle and looking better — we're talking about life and death."

Even people who already have chronic kidney disease could benefit from strength workouts. Germany began to incorporate modified exercise equipment into dialysis treatment centers in 1995, and a 2004 study in the American Journal of Kidney Diseases examining that policy found that exercise may improve the efficiency of dialysis by increasing blood flow through the muscle and improving phosphate removal.

The brain may get a boost from the body's extra muscle as well. A 2010 study in Archives of Internal Medicine found that women ages 65 to 75 who did resistance training sessions once or twice a week over the course of a year improved their cognitive performance, while those who focused on balance and tone training declined slightly. One reason for the improvement, researchers believe, may be that strength training triggers the production of a protein beneficial for brain growth.

This study was triggered by another that looked at resistance training as a way to reduce the risk of falls in older people, said coauthor Teresa Liu-Ambrose, a researcher at the University of British Columbia's Centre for Hip Health and Mobility in Vancouver. As the study progressed, she said she noticed that participants "were able to take on new tasks, like taking the bus by themselves. They were able to prepare and plan for things and execute them."

Strength training could be easier for people with mobility problems who might find it easier to navigate a stationary weight than a moving treadmill.

"It's never too late to start," Adams said. "The benefits are great."

This one is for you Grandma!!! A little bit of the Island:O) Spanish Cod

Alright my beautiful friends!!! Try this recipe on for size!!

Spanish cod
3lbs cod
1 spanish onion
1/3 cup Cilantro
1tbs chopped garlic
1-2 large tomatoes/if you only have 1 then add some diced tomatoes(no salt added)
1 tbsp olive oil
Sea salt to taste
garlic powder to taste

Put onion, cilantro, garlic, tomatoes in food processor. Then use large flat pan ,like a paella pan, and add olive oil/pam to pan and heat. Once heated add the mixed ingredients and let simmer for about 1 to 2 minutes. Then add Cod. Let cook for about 10 minutes or until Cod is cooked enough to break apart. Break apart then lower heat and simmer for about 30 minutes. For a bit more intensity in taste add a drizzle of olive oil a minute before serving. That is it!!! So yummy. Now, for a twist the next day. Add a sliced egg/avocado/cilantro/onion/tomato/olive oil salad with it on top!! (so you put Spanish Cod on top of the salad.) Off the chain!! To bring down the fat count only use egg whites and replace pam whenever can to lighten up the recipe. Enjoy my friends!!!

Exercise of the day!!

I like to call these GI Janes!!! For all of my past clients out there you know what these are....LOL....my sinister laugh. Anyways, what you will need a a place to be able to do pullups and jump at the same time.
So, position your self under pullup bar do a burpee(with push up if can) then jump up into pull-up then jump back down into burpee and repeat. Do 3 sets of 5-10( I say 5-10 so you have room to improve) couple each set with 90 degree jump squats and hanging knee raises then you have one heck of a giant set!!! git it done. It looks like this


Giant set:
GI Jane: 3x5-10
90 degree angle jump squat( make sure not to fold/collapse at the hip when coming down into squat. Always want to protect the back)3x15
Hanging knee raises 3x12
Let me know how this works out for you? Would love your input. Make sure you post on this blog. Always remember!! Stay fit, Always have fu, and Stay focused!!! Be blessed my friends!!!

Yummy yummy in my tummy!!!

Alright. So, last night was Sam(my most amazing husband) and I had our first small group for church in our home. It was so much fun!! I love opening up my home and blessing people with what I love to do...which is cook and talk about Jesus!!! Anyways, I made this most amazing zucchini hummus!!! I thought I would share it with you!!

Zucchini hummus

-2 nice size zucchini's cut into four then grilled with olive oil/pam on george forman or what ever it is you use until done.
-chop zucchini(mind u I would advise to wait until it cooled off before handling) into small bits so it will be easy to put in food processor
-1/3 cup basil(I used a bit more for I LOVE LOVE LOVE Basil)
-1/3 cup flat leave parsely
-2 limes
1/4 cup water
-fresh chopped garlic(this is to taste)
-2/3 cup tahini(I used maranatha brand)
-sea salt to taste(I don't use very much)
-garlic powder to taste

Put it all together in a food processor or blender then BAM!! DONE!! It is so stinkin good! I had it served with organic white and blue corn tortillas and multi colored cauliflower and carrots!! It was a hit!! When you guys try this recipe comment on it on the blog. I would love to get feed back on the blog!! Always remember!!! Stay fit, Always have fun, and Stay focused!!!! Until next time my beautiful friends!!! Be blessed!!!

Live, Eat, Breath the Dream

HI friends!! Have a question for you. Ever get the feeling that you are not happy or you feel a bit depressed or snappy or maybe just a feeling of not being content? Unfortunately, I think we all have been there at some point in our life. And because we have been their or we are in the middle of that overwhelming feeling of anxiety, we need to just let it go. I know that sounds a lot easier than the act of doing. But, it is the only way we can move forward. I feel ,and I speak from experience, that we need to get alone with God or with whomever higher authoriy you look too, and just let him speak to our hearts. I have been doing this very thing for a while mind you and what he has spoken within me are "Live, Eat, Breath the dream"!!

What ever that dream may be. Whether it is being a great mommy and homemaker, or being a great student who does their very best, or a competitor gunning for that Pro card, or that aspiring Model trying to make it the industry, you need to give into what it is you are called to do!!! Hence, Live, Eat, Breath the the dream!!!

As I write these words it empowers me to Live, Eat, breath my own dreams!! Bascially saying I want to dive into the deep water and see where it takes me!!! A famous philospher once said:"you have to loss sight of the shore if you want to discover a new Land", That was me paraphrasing but I think you guys get the picture. Dont be afraid of being in a place where you feel uncomfortable. It is that place where you will see yourself grow and shine....that is how a dimond is made right? An uncomfortable place of heat, stress, and time. And look what it produces...something beautiful and flawless!!!

So, in the end dont stop short of what God has for you. Sometimes it is only a step away from being reality. I encourage you guys to let this week be a week of reflection and listening to God(your heart) and what he has to say about your journey. And when you do hear him....Hold on to those words and Live, Eat, Breath the Dream!!!! Be blessed my friends!!!

Lori Robins

Lori Robins

A little factoid that makes you go hummmmm...........

Q: If you grew up eating either of these or both I wonder if you knew the difference, would that of made u choose one or the other? And would it have made a difference in our overall physique and performance. So, I did a bit of research and noticed that most fitness and figure competitiors, as well as bodybuilders and endurance athletes, choose oatmeal as their steamy calente cereal of choice. So, the question is--Is there a differance between cream of wheat and oatmeal?

A: Ok. So here is the down low on these miracluous grains!! While oatmeal and cream of wheat are both hot cereals, and both are made from grains, their similarities end there. "For starters, as their names imply, cream of wheat is made from the grain, wheat, while oatmeal is made from the grain, oats. Furthermore, and this is really where their major differences come into play, cream of wheat is highly processed. Just like white bread, which also starts with wheat, cream of wheat is stripped of most of its fiber-filled bran and vitamin- and mineral-rich germ. The end result is mostly starchy endosperm. Of course, the cereal is later fortified with vitamins and minerals, but the real problem is that with the majority of the fiber gone, this starchy cereal is a fast-digesting carb. If you’re eating that for breakfast you won’t be burning as much fat throughout the day, or have as much energy, as research shows you will with a whole-grain, such as oatmeal. Oatmeal is not stripped of its fiber and therefore is a slow-digesting carb. Research shows that athletes who consume a slow-digesting carb for breakfast, burn more fat and have more energy throughout the day, as well as during exercise. Oatmeal also provides multiple health benefits. It has been shown in clinical studies to help lower cholesterol and it contains antioxidants, which have been shown to help reduce plaque formation on arteries."(Jim Stoppani, PhD)



So let's stick with yummy Hot oatmeal as your breakfast cereal of choice. However, if you want to get your cream of wheat fix, as research suggest--an optimal time to have some would be "immediately after workouts when the insulin boost this fast-carb provides will help to drive the carbs into your muscles and turn on the processes in muscle that boost recovery and growth".(Jim Stoppani, PhD) Or you can try cream of brown rice....sounds weird but oh so yummy!!!!!

Here’s the nutritional comparison of oatmeal and cream of wheat:

1 cup cooked oatmeal: 147 calories, 6 g protein, 25 g carbs, 4 g fiber, 2 g fat
1 cup cooked cream of wheat: 131 calories, 4 g protein, 28 g carbs, 1 g fiber, 0.5 g fat

When the doors seem to close.....

Isnt it funny how life can test and stretch and mold you into something that could be great, but in the midst of this Hot bed of self discovery we do not let ourselves go thru the pain of the process. I am in the middle of this process myself and I do not like it. But, if I do not go throught the process of hard work then how can I truely enjoy and reap the benefits of that hard work? If I dont toil and cry and fight for what I know that God has for me and my path then how can I shine my light for others to see? I believe I am going through the narrow moments of my walk with God. And it feels so lonely. But I know that God has me wrapped up in his arms carrying me through this time in my life. I know I am not alone even though it feels like it. I thank God everyday for the opportunity to share my passion with others who need to hear the truth about what true happieness is all about!!! Whatever hardships I go thru I do it with God!! I know I must be patient and follow thru in everything I do!! That is the key to success!! We must follow through!!! Whether it be in pursuing your dreams, or taking time everyday to read your bible, or taking time to workout and do cardio, or taking time with family or friend follow through with all of them!!! I feel our lives would be more fruitful and more rewarding if we just gave ourselves into the process of our joureny--take that step and follow throught!!!

So, what how do we do this? One day at a time. One workout at a time. One coffee date a time. One bedtime story at a time. One bible/devotion at a time. It is about taking it one step at a time--just like when we first learned how to walk. Ok my friends!! I have a challenge for you. Let us set a goal for this week and try and follow thru with it!!! Then at the end of the week let's talk about it!! Please comment on this post so we can help each other through the hard times that would stop us from achieving our goals!!! I pray for all of my readers(friends) and your goals!!! Talk to you on Friday!!!:O)

The start of a new week!!

Ok. So, these past few weeks have not been what I have expected. Although, I did have a great Holiday season, I was sick the whole entire time and was unable to train the way I wanted too. It has put in a mind set of confusion and sadness. I write this to you to show you how life can and does affect a fitness competitor,fitness model,etc....

I guess it has a bit to do with I was so on track right before the holidays then was derailed during, that trying to get back on without momentum is somewhat crippling me to move on....does that make sense? I am a Fitness Coach/Nutrition Consultant and love to help people achieve their very best. But, I feel if I don't let you guys in on the ugly side of training then I feel you guys will be misled into thinking it is always easy for us.

Well, I am happy to announce that it is NOT EASY!!!:O) In fact, It is so hard at times that I just want to cry for I feel like I am being such an em-poster to others and myself. Well, this is me telling you that right now I am struggling just to go to the gym( yeah that is right--the person that breaths the gym). But, that doesn't mean that I am not going to dust myself off and go anyways.

I will not let self-pity and self-doubt enter my mindset!! I will not let my body and how it feels(unless I cannot move because of some heinous sickness)dictate what my goals are!! I will not Let negative thoughts ruin the peace I have inside. I thank Jesus everyday for the ability to come to him and just download. I thank him every day for bringing people into my life who can encourage me and lift me up. I thank him every day for being so in the middle of my life that when moments like this happen he gives me an outlet to release the struggle inside. I am so blessed to have such an amazing friend in my life. God you are so good to me. Thank you.

Isn't it wonderful to be able to have sometime bigger than us to be able to go to in times of trouble. I encourage you my friends to reach inside yourself and find that something and let it guide you in the direction you should go. Let it help you through the hard times. I always say the only way to truly have a stellar outside is to have your inside at peace and in balance--that doesn't not just mean your physical inside but your spiritual inside as well. If your spiritual inside(your mind and thoughts) are off balance then your physical side will follow and become off balance.

It all works together. I call it the triple threat to optimal health and well being--mind, body, and spirt...with the spirit at the center. With that combo on our side what can't we do!!!!

As I write these words to you I am encouraged. I feel I can go on with the day know that My God has my back today and forever!!! My mantra! One day at a time, one workout at a time, one meal at a time, one small victory at a time...and for me today that is just merely to go to the gym and work it out!!!!!! Be blessed my friends and remember!! Stay fit, Always have fun, and Stay Focused!!!!

Get Fit With LJ: Just wanted to share a few more little itty bitty recipes/meals/snacks....Dont u just love the options!! Cant stand it!!

Get Fit With LJ: Just wanted to share a few more little itty bitty recipes/meals/snacks....Dont u just love the options!! Cant stand it!!

Just wanted to share a few more little itty bitty recipes/meals/snacks....Dont u just love the options!! Cant stand it!!

Snacks/meals

Hard boiled eggs and apples/fruit
1 whole egg
2 egg whites
1 apple, sliced
Or
Skip the eggs(Well at least skip the whole egg)
Add natural Peanut butter with 1 apple, sliced but add the 2 egg whites if you want to up the Protein

Turkey rolls
¼ cup light cream cheese or cottage cheese(don’t trip!! I will explain below.LOL)
¼ dried oregano or Mediterranean spices( can get it in the spice section)
¼ cup reduced fat basil and tomato flavored feta cheese crumbled
1 can 2oz chopped ripe olives drained
2 whole wheat tortillas (8 inches)
4 0z sliced turkey breast
1 cup baby spinach leaves
In a medium mixing bowl, use a fork to combine cream cheese, oregano, reduced fate feta cheese and olives. If you are going to attempt cottage cheese(and I strongly suggest u do cause it is fabulous!!!) but it in a processor and mix until it is a sour cream consistency. Then fall above ingredients. Evenly spread half the cheese mixture on each tortillas. Then top with half the turkey breast and half the spinach leaves. Roll up tightly, cover in plastic wrap and refrigerate until firm enough to slice about 15 minutes. Remove plastic wrap and slice each tortilla into 6 pieces. If you want to take it up a notch as Emeril would say!!! Try taking some mini bell peppers and roast them off in oven with olive oil and sea salt and put in oven for 35 min at 400 degrees. After let them cool( all this can be done prior to making this recipe) then use with any recipe or just eat as a side. and there you have it!! Enjoy!!


Enjoy

Salmon cakes
1 can of Salmon
1 cup Panko bread crumbles whole wheat(can get it at Whole Foods. They also have brown rice, quinoa crumbles too)
1 egg and 1 egg white
Spices
Onions diced
Worcestershire sauce or low sodium soy sauce just two splashes
Lemon half
Mix ingredients and fry in pan with either spray or a light coating of olive oil.

Just a little bit of the Med!!!!! Enjoy!!:O)

Feta Burgers
1lb of lean hamburger/ground turkey or ground chicken--my fav) meat
¼ cup of light feta cheese
¼ cup of scallions
¼ cup of black /kalimata olives dices
Sea salt and ground black pepper to taste
Garlic powder and onion powder to taste
Cumin and allspice optional
Grill or pan fry, if pan fry use Pam spray for the bottom of the pan.
Mix all ingredients together and make into patties. Enjoy the taste of the Mediterranean! You can either eat it plain or with a whole grain bun!!!

For a wonderful side Take some Mini bell peppers add some olive oil spray and sea salt and bake for 35 min then serve!!! Yummy!!! I love love love this recipe!!! Enjoy!!!

Is it a New Year already?

Ok my Friends!! It is New Year's resolution time!!! So, let us put down the Peppermint bark and unleash our inner strength and sneakers and make a promise to ourselves to either stay fit or get fit!!!!! Sounds like a plan to me!!!

In a time when so many of us will join a gym or studio with reckless abandonment and with a little engine that could attitude. We have visions of a stomach that could wash a load of laundry or a backside that could stand at attention only to find that we are so bored with the same old same old( mind u this is only after a week or two of training)cardio equipment and weight training routines.

With that said--exercise should not and I repeat should not be drudgery or torture!! If you have hit your limit of blaring music, spandex for days, and the hamster affect of the traditional gym then my friends it is time to take your activities elsewhere or better yet outside. Don't get me wrong being in a gym setting has it's place(for I am the consomme gym rat...well that is what my husband tells me anyway LOL,) but for us the road to longevity in our pursuit for better health will only happen if we mix things up!!!

This is where the fun begins!!! There soo soo many fun and motivating activities that will give you the same workout as being in a gym setting--sometimes it is better, for it keeps your body guessing and you from getting bored!! To name a few-- trail running, cycling with a group, trampoline acrobatics class(really they have these classes! And let me tell you tramp class is such a great and fun workout!!!),self-defense class, dance(ballroom type(can u say dancing with the stars--hey!!), or walking up the Lyon st. stairs in San Fransisco California. All I can say about those stairs is Yeah baby!!! I think you get the picture.

All of these activities not only produce health benefits it also gives you an outlet to meet people with the same interest. It is a win-win situation. And you can learn an new skill!! How awesome is that!!! Can I get a whoop whoop!!!:o)

So let us take control of our health and wellness for in life we have very little control over circumstances!! Let us keep the one that centers us( for me that would be Jesus) in those circumstances and live life to the fullest!!! Now that's what I am talking about!! The more we stay positive in our journey to better health, which could be in the form of getting better at a skill--let's say like Salsa or better yet a move in your Zumba class that you just cannot master yet, the more we can Keep ourselves focused on those little successes that will open up a world of self confidence.

S0 let's get started!!! Find a fitness expert, meet people at the activity of choice and get to know them, take a class at your local gym, etc... The key is accountability!! If we are held accountable to someone then we are more likely to stay on course. Again, this could be with a training or your bestie!!! Just remember my friends--Stay fit, and always Have fun, and Stay focused!!!

Recipe anyone??? could be for a party could be for the week....humm the possiblities are endless!!!

This is one of my Favorite meatball recipes!!!


Ingredients

* 1 lb. Lean ground beef/lean turkey/lean chicken(I prefer chicken)
* 1/4 tsp. pepper
* 1/3 C. onion, minced
* 1/2 C. bread crumbs?Panko/rice bran(will bring carb count down)
* 1 tsp. salt
* 3 Tbs. fresh horseradish
* 2egg whites
* garlic powder and onion powder to taste

* The yummy very low if any sugar sauce:
* 2 Tbs. Stevia or Splenda
* 5 Tbs. Worcestershire sauce
* 2 C. ketchup(No sugar) or chili sauce
* 2/3 C. vinegar
* 3 Tbs Teriyaki sauce low sodium
* 1/2 Tbs ginger powder/ginger root 1/2 tsp
Directions

Preheat oven to 350 degrees. Mix all ingredients together for the meatball portion. Then, shape into 1-inch balls. Put shaped meatballs to the side, then continue to combine sauce ingredients, bring to a boil, and pour over meatballs. Bake for 45 minutes. Refrigerate meatballs to bring excess fat up to surface then degrease if necessary and reheat for 30 minutes before serving. This is if you want to eliminate more fat from recipe. Or, you could just by pass the degreasing part and just bake and serve!! And there it is!! A great appetizer to bring to a party or just to have for the week!!! Enjoy and remember. Stay fit, have fun, and stay focused!!!:O)

What about sugar?

Alright friends!!! Just for the month of January!!! Let's start this year off with a positive change!!! As I sit here and recap on the holidays. Besides being extremely sick for most of the season. I still had to be the perfect host and mommy and wife and etc. I had numerous parties that I hosted and went to. At all of them there was an over abundance of sweet goodness!!! I am actually a bit thankful that I was not 100 percent so not to over indulge on all the goodness that surrounded me.LOL

So, how can we start this year off right? Let us say no to everything sugar!! Wow!! I know, you are thinking I am craaazzy!! Well, I might be crazy but what I do know is that our bodies mainly our panaceas need a bit of a break!! We need to level our blood sugar levels so we are not constantly putting undo stress on our bodies. Let me explain, so what happens is an influx of sugar into the bloodstream upsets the body's blood-sugar balance, triggering the release of insulin, which the body uses to keep blood-sugar at a constant and safe level.

Insulin also promotes the storage of fat, so that when you eat sweets high in sugar, you're making way for rapid weight gain and elevated triglyceride levels, both of which have been linked to cardiovascular disease. Very interesting factoid!!! Complex carbohydrates(which partly are our fruits and veggies)in the body tend to be absorbed more slowly, lessening the impact on blood-sugar levels. Not as fun as refined sugars, but so much better for you...:o) Although the sudden rush of sugar into your blood stream can give you an quick energy boost(yeah baby!!) it triggers the release of insulin which lowers it and over time as you body becomes depleted of nutrients, your metabolism becomes inefficient resulting in poor energy and weight control. Your liver converts the extra sugar to triglycerides (blood fats) and bad cholesterol(actually excessive cholesterol).

Eventually this leads to a number of health problems such as diabetes, metabolic syndrome, obesity, heart disease, mood swings(watch it now!!), yeast overgrowth(not so much), osteoporosis, premature aging(really), poor immunity, degenerative diseases and increased risk of cancer.
So how can we start?

Well, one day at a time!! :o) But, that doesn't mean go cold-turkey. Try reducing your sugar-intake in levels!! For example, if you are drinking a cup of tea or coffee reduce your intake by half. Then each week eliminate sugar by half or quarter until all sugar is gone!!! If you cannot live without sweets then try natural sweetener but still use very moderately. Stevia or agave are pretty good choices.:o) So let's do this together!!! Remember, it is a day in and day out process!! It is a journey. A journey for better health. One thing I always say to my clients, friends and family is as long as you are good to your insides your outsides will follow--your outsides are the gravy to all the hard work you put into your training and your taking control of your nutrition.:o) Always rememeber!! Stay fit, Have fun, and stay focused!!!! Be blessed my friends!!!