Late Weekly Update

I'm a bit late in sharing but below are this weeks measurement results. I also went down .6 at the scale. 

Measurements 04/21/14

Bust:45
Chest:42
Waist:47.5
Midway:49
Hips:49.5
Arms- R:13.25 L:14.5
Forearms R:10.5 L:10.5
Thigh - R:23.5 L:23.5
Knee - R: 15 L:15.5

Measurements 04/29/14

Bust:45
Chest:42
Waist:43.5
Midway:46.5
Hips:49
Arms- R:13.25 L:14.5
Forearms R:10.5 L:10.5
Thigh - R:23.5 L:23.5
Knee - R: 15 L:15.5

To keeping it going.

Trying something new. Recipe Tuesday

Grilled Salmon. Quinoa with Leeks and Mushrooms. Green Salad.

Weight Watchers Weekly , April 13-19, 2014.Property of Weight Watchers.

everyone said, "It's DELICIOUS!"

I had to try this recipe because everyone kept on raving about it at the Weight Watchers meeting on Saturday. They all made it sound DELICIOUS. My husband agreed. I will add some lemon grind, a spice and cook the veggies for less time next time. Don't get me wrong, it was indeed Yummy!

The Salmon was seasoned with salt, pepper and lemon. Grilled on each side for about 4 minutes. The green salad was a simple red leaf lettuce and roman lettuce blend with tomato. All easy and ready for the table in 20 min. (everything cooked about 5 min faster than directions).

Hope you try it and give reviews.

To trying something new!

 

Here!

The changes in eating and work-outs limits my time for blogging. I am being diligent with my food journal, work-out schedule and reading about technique. 

Food 

My favorite breakfast is currently 3 egg whites topped with green salsa and 1/2 a cup of pinto beans. two corn tortillas and a cup of fruit. If I have been low on veggies then I will add a cup of spinach to my egg whites. Approx. 250-300 calories

During the week I typically have a cup of oatmeal, a tablespoon of almonds, a tablespoon of raisins and a cup of fresh fruit. Approx. 250-300 calories. 

I try to have my favorite breakfast on weekends. It gives me something to look forward to after a really big work-out like today. Both breakfasts are also high in fiber since I have been making an effort to be within the recommended 20-25g of fiber a day.

Work Outs

The schedule is almost on track. I have not missed any of the body-for-life trainings. The 12-week (with extensions) challenge is on! Yes, I realize it will now be during a 15-week span due to my vertigo but it will remain as 12-weeks worth of work-outs. My additional work-outs have been inconsistent. Mostly Yoga. I tend to still get the spin-outs during yoga. I'm trying again tonight.

My favorite additional work-out in rotation is ROAR. I like not knowing what to expect when I walk through the door and challenging my body every time. My mindset is during training is to push hard and try my best to continuously elevate my game. FOCUS.

ROAR work-out today. Three sets of each except the 50 sit-up warm-up.

• 50 sit-ups
• lunges across room, 3 x's 5/5 leg lifts, kick backs across room, 10 push-ups
• 20 sit-ups, 10 push ups, 3 box jumps, 20 waves (military rope), 20 high knees
• tire station, 20 crunches, 50 high knees, 20 leg curls with ball, 
• 10 pikes, 20 squats with over head press, 20 high knees, 20 lower press (military rope)
• 20 supermans on ball, tire station, 20 high knees, reverse crunch with ball
• 5 burpees, 20 sit-ups, 10 push-ups  - work-out sequence created by anthony coach freeman

I pushed hard and was dripping in sweat. After ROAR I went to 24 hour fitness to finish my upper-body body-for-life work-out. BURN BABY BURN! 

To many days like these! I feel great!

Weekly Update

The Scale did not budge this week but I had a feeling. I am lifting weights regularly and I measured last week in anticipation. I dropped inches mostly in my lower body i.e. midway, hips, thighs and knees. It's good to know since my ROAR training and monthly challenges target those areas. I am not discouraged by the lack of change on the scale since I know I am following the plan. I'm just keeping my game face on and looking forward to the transformation.

Measurements 04/15/14

Bust: 45
Chest: 43
Waist: 47.75
Midway: 51
Hips: 52
Arms - R:13.25 L:14.5
Forearms - R: 10.5 L: 10.5
Thighs - R:25 L:25
Knee - R:18 L:19.5

Measurements 04/21/14

Bust:45
Chest:42
Waist:47.5
Midway:49
Hips:49.5
Arms- R:13.25 L:14.5
Forearms R:10.5 L:10.5
Thigh - R:23.5 L:23.5
Knee - R: 15 L:15.5

To transformation.

Happy Easter

On Ash Wednesday I shared about the difficulty of eating healthy during lent. I was using the 12-week challenge as my preventative strategy to stray from the goal. 

Vertigo threw a wrench in the plan with my work-outs. I ate healthy until week 3 of inactivity when I felt hopeless. I put my feelings aside and made sure I tracked all of my points. I was making unhealthy choices but I was doing it with consciousness which made me break the cycle. I kept on going for trial work-outs while on vertigo. There were a few times when I discovered it was to soon but I kept trying until I was able to work-out at my regular pace. 

Change

I keep on saying it is different his time and this year I proved to myself that it truly is. I did not gain my regular 10 pounds for Lent. I stayed the course as best as I could without judgement. I allowed the process to take place without myself wrong. 

Food

My meals plans are much cleaner. This year my Easter Celebration revolved around activity instead of food. I did not host the annual open house Easter celebration. The Brunch and Linner was not the focal part of my day. Also, my family is starting to make positive changes with me by making recipes I can enjoy with them. They even tell me the point values when they bring the dishes! I was over the moon when they told me, "oh and it's 3 points per serving". AWESOME.    

Work - Out

I stuck to the plan and added a few more reps and exercised to the routine since the  ROAR was not taught today due to Easter. Swimming, Biking, Weight Training and Yoga made the day. 

To making it count.

Not a Quitter

Blogging has not been my priority lately. Largely because I was highly  committed to completing this week's mission.

Work-outs

I completed most of the weeks work-outs as scheduled.  I had to take a rest day on Thursday and swapped it for today. I still have vertigo but it is manageable. I am stronger, faster and oh so delighted. The feeling is overwhelmingly joyous.

Meals

I'm sticking to the Weight Watchers (WW) tracking with mostly clean eating. I work so hard on my work-outs that I think twice about putting unhealthy foods in my body. I can manage splurging on a treat now and then with my point values but my body cannot afford the unhealthy habits.  This journey after all is about being healthy and improving my quality of life.

To longevity.

Pic Update

This weeks picture for the challenge. Clothes feel looser but I'm sure the lack of activity during the weeks I was ill is limiting my results.I'm sure it will show up at some point and I took measurements to track inches. I'll share more during the week.   

On Target

I'm focused.  I'm committed to completing all of my scheduled work-outs and eating good healthy food. My vertigo is better and I'm going to push.

Work-out
I completed all of the scheduled work-outs: yoga, circuit training and weight training.

Today's recipe:

Chicken and Celery stir fry (serves 4)

4 cups of celery (chopped 2 inch pieces)
1 medium onion (chopped in large pieces)
1 lb chicken Breast (cut in 1 inch squares)
6 dried red Chilli peppers (cut in half)
6 garlic cloves (crushed)
2 tbl spoons Canola oil
4 tbl spoons Low - sodium soy sauce (divided)
2 tsp spoons of white pepper
2 tbl spoons of rice vinegar

Start with chicken marinade of rice vinegar, one portion of soy sauce, white pepper and 3 garlic cloves. Coat chicken well set-aside.

In a wok pour oil and chili peppers, let sit for about 2-3 minutes until seeds are out. Add onions when they are ranslucent you add the garlic and Celery. Mix well for about 5 minutes so the celery remains crisp. Add the soy sauce when moisture is needed. Remove veggies from wok.

Add chicken to wok and cook through. Once cooked mix the veggies back in for a good combined flavor.

Total point value is 6 (approximately 300 calories per serving)
I was so hungry candidate I ate so fast I forgot the pic. Next time. :)

To serving good food in a less than 20 min.

Saturday - growth

I was shocked and amazed when I saw the numbers on the scale.  I have not exercised. I have not followed my clean eating plan but I have tracked every single point with my ww tracker. I lost weight!!!

I found that my vertigo, self sabotaging ways, lack of exercise and unhealthy choices did not stop me from working towards my goal. As long as I tracked what I ate.

I also realized how bad and lazy I feel when I don't eat clean. Eating clean makes me feel light, energized and free. It wasn't always that way and I like this new feeling. I crave fruit and vegetables. ..what?!? ... Exactly!

Work out
I did not keep up my schedule due to vertigo. I will go for it tomorrow and I plan to complete the week as scheduled. 

To growth and progress.

Free Yoga Class

My local yoga studio is offering a FREE yoga class on Saturday 04/12 from 12P-2:30p for newbies and people who think their body ailments limit them from doing yoga. The class will be taught by renowned yoga instructor Purusha Hickson. 

NAMASTE.

Motivation

Just when I thought there wasn't much of a difference my trainer shares about me on Instagram. 

The acknowledgement also came at a time I was frustrated about not being able to work-out. My vertigo was at all time high today so slight movements sent me on loops. His share reminded me not to give up and to keep my eye on the prize. I will get to my goal weight...no matter the obstacle.

To staying strong.

Sunday fun day.

Had fun...after my morning work-out. 

Saturday Special

WORK-OUT

Vertigo gave me the sads. I was  unable to complete more work-outs after Wednesday. Not being able to complete the work-outs made me want to hide. Then I just craved the activity. So today I got up with a can do attitude and thought, I do not care if I get vertigo, I'm doing it! I got two spin outs during ROAR and 1 during yoga. I took the time to stop, recover and push. I gave it my best, was safe and I feel great.

FOOD INTAKE

Food the last couple weeks have been KEY. I am following Weight Watchers (WW) and tracking points. I'm getting good at it. I'm also finding areas where I can cut consumption. I lost 3 pounds with minimal activity: worked from home all week and one work-out session. I added Recipes I created for my favorite meals below.

Lemon Cilantro Chicken 

3 Boneless Chicken Breast (split)
1 cup of lemon juice (fresh)
1/2 cup of rice vinegar
1/2 cup onion (chopped)
1 cup of chopped cilantro
4 garlic cloves (minced)
2 tbl spoons of olive oil
1 tbl dried oregano (crushed)*
1 tbl dried parsley (crushed)*
lemon zest of one lemon
salt and pepper to taste
*fresh is always best! 2tbls if herbs are fresh.

Mix all of the contents for marinade in a bowl. Add the chicken and make sure it is covered. Let sit for 10 minutes and mix contents. Then let sit for another 10 minutes and grill.
The chicken can be marinated for less time if you're in a......rush! 

Zucchini Saute

3 Zucchini (sliced and halved)

4 Tomatoes (big chunks)

1/2 a medium purple onion

1 tbs olive oil

white pepper to taste

Lemon spice blend to taste

Cilantro(Finley chopped) 

Mix the herb and spices for a blend. Make it to your taste. Put aside.

Heat pan. Add oil and start with the onions. Give it a few seconds before adding the zucchini.  Add zucchini and mix well.  Add tomato and mix for a while but no too much so the vegetables remain crisp (2-4 min).

Pour vegetables in bowl and season. Mix until all of the vegetables are seasoned.  Serve.

I had the chicken and zucchini with brown rice. If you do not have all of the items in the recipe then mix it up. Use another type of vinegar or add another herb. Make things your own and trust yourself. 

To creating yummy recipes!

Hiking

I'm not blogging much because I just got my Los Angeles magazine. This issue is about hiking so I really wany to read it. I'll provide a summary.

To happy trailing.

Double Tuesday - accountability

I completed the scheduled work-out though I made changes as I went along because my vertigo kicked in.

I kept a slow steady pace and followed my own yoga sequence to make sure I could do the pose. This gave me more control and discouraged quitting.

To finding center.

Double Tuesday - Training Schedule

Letting go

Instead of making up work-outs and double stacking like I mentioned before I'm adding two weeks of training to my 12 wk challenge. So it's now the 12wk challenge with 2 bonus weeks. This will allow me to plan for recovery this week and start of slow with yoga and callenetics. Today is double Tuesday so I'll repost once I've completed my yoga session.

Training Schedule for April

You can find information about all of my work-outs on my Exercise Page.


The mini-challenges for the month are ankle training, (since I did not complete it last month), ab training and the bum aka butt challenge below.

To working out!