What is moderation?

A few weeks ago, one of my great girlfriends, Chelle from Everyday Polish, asked me what my view is on moderation when it comes to dieting.

"What constitutes "moderation"? 1 bite of a cookie? 1 cookie? 1 cookie 

once a week? 1 cookie once a month? I feel like everybody can define 

excess and overindulgence but I've never come across good guidelines 

for practical moderation, which is very relevant this holiday season. "

                                                 Source: joannagoddard.blogspot.com via KandidlyKim @ Work It Out, Gurl on Pinterest

Although the holiday season is over, moderation is something that is beneficial to learn when it comes to eating in everyday life. My personal opinion is that you should look at how much you eat whatever that specific food or food group is on a regular basis and then try to cut that in half when you are trying to lose weight. If you find that you are having trouble reaching your goals, you may need to cut that half in half again.

One day when I was listening to SiriusXM Doctor Radio, one of the doctors noted that if you eat 1 pea a day and you can't lose weight, sometimes you must cut that single pea in half. That is how I look at moderation. If you are trying to lose weight, then you may need to exercise a stricter sense of moderation. If you are maintaining and/or not even watching your fitness and eating a cookie a day doesn't hurt you, then go ahead and eat it if you like. Of course, there are healthier options, but that's a completely different conversation. Moderation, in my opinion, depends on your goals.

My trainer always says that it can be the smallest things in your diet that prohibit you from reaching your goals. I was at the shake counter at my gym getting my usual chocolate protein shake with peanut butter after a workout, and my trainer walked up behind me and said, "You know, you may need to eliminate that dinosaur paste (peanut butter) when you are getting closer to your goals, right?" Of course I made a face because the peanut butter is the best part! But he went on to explain that when you are trying to lose weight, and your body is sensitive (like mine) sometimes you need to be more strict on your eating in order to meet your goals. Moreover, this dribbles into the topic of emotional eating because most of the time we know that we don't need that extra cookie... we just want it. There is a difference. I know that I don't need to have the peanut butter in my protein shake. I've drank plenty without it, but I just like it; despite knowing the empty calories that it is adding into my system.

How do you implement moderation into your diet?

A Trainer's Perspective with Monica Pitts: Part 2

Monica Pitts from the blog Temple Fitness is back for Part 2! I've been writing a lot about my experiences personal training, but I thought it would be great to hear about the experience from the perspective of a personal trainer. Read on!

                                                        Source: Uploaded by user via KandidlyKim @ Work It Out, Gurl on Pinterest

Nutrition

This is the golden ticket. I can’t stress enough how important nutrition is along your weight loss and body transformation journey. You can’t erase a poor diet with exercise but you can erase exercise with a poor diet.

Most trainers will include or a meal plan or make nutritional recommendations to help you reach your specific goals. Don’t expect to reach your weight loss and fitness goals if you are not willing to stick to your meal plan. This is another part of doing your homework.

It Works…BUT you must work IT

How many diet plans and workout plans have you attempted and failed? Honestly in most cases it’s not the plan that failed but you failed the plan. You failed to work the plan like it was intended to be worked. You might work out but not follow the meal plan or follow the meal plan but not follow the exercise routine.

In some cases you succeed for 3 weeks then give up after not seeing results fast enough. Crazy thing is that many times you are on the brink of greatness but give up way too early to see it manifest. Consistency is key. You have to be willing to work it until it works for you.

You Have It In You

The best trainers will take your perceived weakness and capitalize on it. In other words we will use your weakness and create it into strength. When I am training clients I always make them try something that they think they can’t do. I make them do it over and over until one day they CAN. I believe in their ability and want them to also believe in themselves.

So don’t ever say you can’t do something. Even if it’s difficult or you fail at the first attempt don’t give up. Keep pushing yourself. You have it in you to succeed.

THE MIND

Last but definitely not least it’s imperative that you prepare your mind for the journey. A great trainer will inspire you to reach your goals but they can’t motivate you. You must find that motivation…..that thing that moves you into action…within yourself.

You must believe in yourself. You must know that you deserve to be healthy, fit and strong. You don’t have to settle for mediocrity when you can be your best. Finding time to meditate, pray, or recite mantras may help you make that powerful shift.

Many of us allow the external things in this life to define us and limit us. Becoming conscious of your inner Being and true identity in this world can be the difference between reaching or not reaching your goals. We all have the power in us to succeed but we have to believe in that ability before we can access it. A strong mind creates a strong body. If you think you can then you will!

I hope this helps you go out there and finally reach your weight loss and fitness goals! It’s a NEW YEAR, it’s time for the NEW YOU to make a debut.

Make sure you connect with Monica on Facebook and on her blog. 

10 Minute Resolutions Inspired by @LucyDanziger

                                                     Source: carrotsncake.com via KandidlyKim @ Work It Out, Gurl on Pinterest

One of my New Year's promises is to start documenting when I have really good blog post ideas and/or inspirations;  I am always reading articles or hearing about great things, but I never write them down... so I forget. Well, as the first of one of my "magazine inspirations", I read the editor's letter in my latest issue of Self Magazine and Lucy Danziger talked about making a 10 minute resolution.

What are 10 minute resolutions?

Instead of going crazy creating this ginormous resolution that is supposed to carry you through the entire year (oh, and keep you motivated too!), she suggested that we make resolutions in the next 10 minutes of the day. For example: 

Create a stellar blog post. 

Workout to your fullest potential for the last 10 minutes of your circuit at the gym. 

Plan your meals for the entire week and create a grocery list.  

Make a to-do list at work for the day.

Drink 8oz of water before breakfast.

Get up on time for the gym.

Call your best friend who you haven't talked to in weeks. 

Finish the last page in your graduate paper that is due tomorrow.

Make a list of 5 things you are grateful for before you go to sleep. 

Once you complete the mini-resolution you create another one, and keep repeating these mini-resolutions until you reach your ultimate resolution/goal. Every minute that you spend working towards your ultimate resolution counts and since you are making mini-resolutions, it is much easier to stay motivated. 

When I read this editor's letter, I looked at the 10 minute resolutions as creating the steps to success. Sometimes we know where we want to end up, but we have no idea how to get there. Creating these mini-resolutions (sometimes without even creating the larger resolution) will help you get to where you want to be. Naturally, the resolutions will be positive and help you improve your life in little ways; and every little way added up can turn into the BIG way that you are looking to improve your life.

What would be your 10 minute resolution right now?

Your Best Workout Partner

Last weekend when I was catching up on all of my unread blogs in my Goggle Reader, I came across a post on finding the best workout partner. Based upon the blog post, let me help you find yours.

Step 1. Head to your bathroom

Step 2. You know that reflective glass that is above your sink? Look into it. The person staring back at you is your best workout partner.

                                                  Source: runforthethrill.tumblr.com via KandidlyKim @ Work It Out, Gurl on Pinterest

When I read this article, at first I was ready to scroll past it. Seriously? I know how to workout on my own, but what if I want someone to join in on the fun? But the point was that looking for/seeking/depending on a workout buddy isn't always the most effective strategy. Sometimes it can even hurt your workouts. Let me explain.

When you have a workout buddy, you need to workout when that person is available. Yes, it should be at a mutually beneficial time, but sometimes you will have to alter your schedule to accommodate your friend.

You can also start comparing yourself to that person without even realizing it. As a woman, I know I am always looking at the other women at the gym and sizing myself up against them in my head. This is especially true when you and your workout partner are at different fitness levels. If both of you aren't on the same playing field during your workouts, things can get a bit tricky physically and mentally.

And the chatting (you know this was coming). Unless it is a light cardio day, generally you shouldn't be able to carry on a full conversation about the latest Biggest Loser episode. There should be enough physical exertion that you are uncomfortable chatting away throughout the whole workout.

So why should you work out solo? Because your workout is your workout. It should be customized to meet your goals AND it should never be altered because of someone else and their personal goals. Of course, from time to time, it's always nice to try something new, or workout with a friend(s) but overtime, make sure that you are willing and capable of working out on your own. And if you do have a partner for everyday workouts who is not your personal trainer, check in with some of the point above. Are you compromising too much? Do you feel that your workout is effective? Are you meeting your goals? Check in with yourself and make sure your style of workouts will help you reach your goals.

A Trainer's Perspective with Monica Pitts: Part 1

I’m happy to bring a wonderful guest post to you. This one comes from Monica Pitts at the blog Temple Fitness. I've been writing a lot about my experiences personal training, but I thought it would be great to hear about the experience from the perspective of a personal trainer. Read on!

How many of us dream about achieving that “perfect” body or our ideal body weight? We have tried diet after diet and workout after workout only to leave us feeling defeated and frustrated. As a last ditched effort we hire a certified personal trainer.

The problem with this is that we have not let go of our unrealistic expectations and tarnished perception. Some of us are still trying to look like that fitness or Victoria Secret model from the magazine. We expect to lose 50 lbs in 6 weeks or go from couch to marathon in 3 weeks.

While it is important to have goals and find ways to inspire yourself to reach them you have to understand a few things. A personal trainer is not a magician. You can’t expect them to perform miracles. We cannot wave a magic wand or cast a spell to help you get there. It takes discipline, dedication and good old fashion hard work. 

Source: startnow.stockphotosweb.com via KandidlyKim @ Work It Out, Gurl on Pinterest

It’s also important for you, the client, to understand a few things before we get started on the journey together.

Reality VS. Fantasy

Makes sure you set goals that you can achieve. Don’t go into the journey expecting to become a fitness model in 2 weeks when you have 100 lbs to lose. While I am a huge believer that all things are possible I also understand that you have to be realistic. Your ultimate goal may be further down the path but making smaller more attainable goals along the way is the best way to go. This ensures that you are staying motivated as you reach each milestone.

YOU vs. YOU

Don’t compare yourself. This is not a competition between you and someone else. You are only striving to be YOUR best. Even if you are participating in a competition you will never look or be like the other person. You can only compete with yourself. Every day you go into that gym you must be willing to face your fears, insecurities and weakness. It’s the old you versus the new you. You are fighting the old habits and thoughts as you transform into the new and improved you. Don’t short change yourself trying to be someone else.

Slow and Steady

Have you ever heard that saying slow and steady wins the race? It’s true. Look at your journey as a marathon and not a sprint. Don’t attempt to cut back too many calories, drastically change your eating habits, or workout 7 days a week just to see fast results. This can lead to exhaustion, injury and defeat.

Approaching this journey with the intention to make it a lifestyle will reap amazing results as the weeks, months and years go by. You don’t want to get burned out trying to do too much at one time. A healthy and sustainable training program will yield a 1-2 lbs weight loss per week.

Do Your Homework

You must understand that a trainer can only do so much. Most clients can only afford to hire a trainer to work with them 2-3 days per week so some trainers will assign you homework such as cardio to do on your own. Homework may seem meaningless (as my 13 yr old likes to think) but it isn’t. It’s a part of the complete package. So in order to get the best results make sure you do your homework!

Stay tuned for Part 2 next week!

Make sure you connect with Monica on Facebook and on her blog. 

Sticking To Your Fitness Plan

One of the hardest things that I have found  to do is staying on track with my exercise schedule. For some reason I manage to keep up with all of my friends' birthdays, doctors appointment and everything in between but somehow I can always think of an excuse to skip the gym. I have been doing a lot better lately but I am still not where I want to be. One of the main reasons why it is so hard to keep up with exercise schedules is because we are always making excuses for ourselves. So I wanted to share a few tips with you guys to help you stick to your fitness plan. I know I will be taking my own advice. 

1. Start Small. Ideally, if your goal is to make it to the gym 5 times a week, for the first few weeks aim for 3 days a week and gradually add another workout day until you reach your goal. One of the main reasons why people veer off their exercise plan is because they start off too big and get disappointed. When you are disappointed it becomes harder to motivate yourself to make it to the gym. 

2. Build up your activity level slowly. Pushing yourself is always commendable but remember to listen to your body. Pushing your body too far too soon can result in an injury or sore and tired muscles and you will be more likely to drop out.

3. Make exercise convenient.  Before you sign up for a new gym to catch the New Years discount, think twice about joining a gym that is miles out of your way. When you have to go too far to make it to the gym you are giving yourself room to make excuses. Think about joining a gym close to work, that way you can squeeze in some cardio before or after work.

4. Make exercise a priority in your schedule. Always make time for exercise. If you know you are going to be busy, save time by increasing the intensity of your workout instead of completely skipping it. 

5. Maintain your achievements. It is OK to miss a day or two of exercising, but don't make it a habit. Missing a day or two won't hurt but skipping too many workouts will put you right back where you started. 

Exercising can sometimes appear to be a major task on your to-do list. However, making small changes in your routine can help you create a realistic fitness plan that caters to your own personal needs and fitness goals. Always remember that one size doesn't fit all. Following a plan that was successful for someone else does not guarantee that the same plan will work for you. 

Kick The Excuses To The Curb

Although the Fall is one of my favorite seasons, I must admit that once Thanksgiving comes around it becomes so hard to get to the gym. Aside from the fact that it looks like midnight at 5:00 pm, the brisk morning chill is not an encouragement to get to the gym either. Lately it has become a challenge to get to the gym, but some how and some way I have managed to get myself there during the week. As always, once I get to the gym and complete my workout I feel amazing. So I figured, I would encourage all of our readers to hang in there.

Believe me now is not the time to give up. The holidays are sometimes code for eat everything in sight. From now until 2013 there are going to be plenty of family holiday gatherings, lunch and dinner dates with your friends and of course the infamous holiday parties at work, which means you will be surrounded by every sweet dessert and snack you can think of. It may be difficult to stay away from the treats but the best thing that you can do if give into temptation is to exercise. 

Once the days become shorter and colder, the list of excuses that you make get longer and you may find that your motivation hits rock bottom. The best way to counteract those excuses is by creating excuse-busters. The basis of an excuse-buster is to create a positive response for every negative thought you have about working out. 

For example:

Negative Thought: "I don't think I'm going to make it to the gym today, I didn't get enough sleep."

Positive Response: "I know that once I get to the gym, I will feel better. I can do it."

Negative Thought: "It's freezing outside!"

Positive Response: "I can wake up early and workout in the living room."

Negative Thought: "I'm tired of walking on the treadmill."

Positive Response: "Maybe I can try a new class tonight."

Do you have any excuse busters that  you use?

How to Stay on Track During the Holidays

Can you believe that Thanksgiving is tomorrow? I am still in shock I feel like this year has flown by. Since Thanksgiving is tomorrow that means the holiday eating has officially arrived because after Thanksgiving we have Christmas and of course New Years. I figured I would share some helpful tips to help keep you on track during this holiday season. 

As you guys knew, Kim and I rarely rarely use the D word (diet), instead we say that we have introduced a new lifestyle change. We are slowly but surely adopting new habits and we both don't want to throw all of our hard work away by over-indulging over the next Month. Here are a few tips to help you stay away from the unwanted holiday pounds!

1. Skip the Fatty Appetizers

Whether you are having a holiday party or a family gathering, try and stay away from  the tempting, eye-catching appetizers. Instead of filling up on the fatty snacks before you eat your main course, go for the vegetable tray and fresh fruit if it is available. If not you can always bring your own!

2. Bring Your Own Dish

If you were asked to bring a dish, resist the urge to make a fatty entree and make something healthy. Nowadays it is pretty easy to find a healthier alternative to any meal you can think of. This way you know at least one of the dishes is lower in fat and calories, and you can eat more of that one.

3. Try a Little of Everything

No one wants to feel left out and depressed about what they can't eat, especially around a huge table of scrumptious food, so try everything! Just be sure to watch your portions. Put a small slice of white meat on your plate with about 1/4 cup or a spoonful of each side dish, you can skip the butter for the roll or just skip the roll all together and enjoy your meal with the rest of your family and friends. 

4. Eat Slowly and Enjoy Conversation

When everyone around you gets up for the second round of food, continue to eat slowly and remember to put your fork down between each bite. Be sure to bring your water bottle and fill up on some good 'ole H2O during your meal and join in on the conversation. These are all good ways to make your first plate of food last longer, so you won't be tempted to get up for seconds.

5.  Excuse Yourself From the Table

When you are finished eating, politely excuse yourself from the table and join some of the other activities outside of the dining room. Go play with the kids, watch the game with the guys or even help out with cleaning the table and washing the dishes. Do whatever you can find to keep your mind off of the food left on the table.

6. Have Dessert 

Quite frankly dessert is my favorite part of every meal! There is no reason why you cannot treat yourself to dessert. Again the key is portion control, either have a very small piece of each or pick one dessert and have a normal-sized amount. Try and skip the ice cream, or any other creamy topping with unnecessary calories.

7. Have Fun!

It is not impossible to enjoy your holiday festivities without falling off the nutrition bandwagon. It is all about portion control! Keep track of what you put in your mouth because once you begin to chew it is already too late. Do not completely deprive yourself of everything, have fun!

8. Don't skip your workout

The gym is still your friend, and just because you are off of work does not mean that you should skip the gym or your workout. If you can't make it to the gym, park the car farther away for a longer walk home. Be creative, a 5 minute workout is better than no workout at all. 

I hope these tips help, I know that I will be using them myself. Thanks for reading <3 

Workout Motivation: Giving 100%

                                                               Source: heandsheeatclean.com via KandidlyKim on Pinterest

I don't want to be the first to break it to you, but I wouldn't be a great blogger friend if I didn't. 

Most of the time when you claim you are giving 100%, you probably are not. Myself included! Think about it. If you are working towards a goal, and are not seeing the results that you would like, ask  yourself, "Am I giving all that I can possibly give to make my goal happen?" Let's look at this in terms of getting fit and/or losing weight.

Do you have a set nutrition plan?

Do you prep your food so you don't "fall" into situations that leave you scrambling?

Did you cave into that cake at the office party that really wasn't that great, BUT you ate it anyways?

Did you make a gym schedule?

Do you stick to your gym schedule?

Did you push yourself for that extra 10/15 minutes on the elliptical machine?

Do you continuously up the number of reps you do or the weights when it gets too easy?

Do you mix up your workouts so your body doesn't get bored?

Do you track your weight and measurements so you can track all progress?

Do you give your body ample time to rest after intense workouts?

and the questions could go on and on.....

It is hard to give 100% all of the time, so don't be overly hard on yourself. But those times when you say you are giving 100%... really make sure you are and amp it up another 10% just to make sure. 

The Dirty Dozen vs The Clean 15

Since Amber and I have been trying to overload ourselves on fruits and veggies lately, I did a little research on the best ones to try and incorporate into our diets and I came across 2 lists. When you are juicing or eating fruits/veggies raw, it helps to do a little research to make sure that you are not ingesting extra amounts of pesticides. 

                                                           Source: almostunschoolers.blogspot.com via KandidlyKim on Pinterest

The Dirty Dozen

This is a list of fruits and veggies that are most likely to have more pesticides due to their thin skins that we sometimes even digest, like peaches. Studies show that if you are going to buy organic, you should try to buy the fruits and veggies on this list specifically to avoid consuming pesticides.

celery

peaches

strawberries

apples

domestic blueberries

nectarines

sweet bell peppers

spinach, kale and collard greens

cherries

potatoes

imported grapes

lettuce

The Clean 15
These guys are known for showing little to no traces of pesticides. And the fruits and veggies that were tested were NOT organic. The thicker skin protects the fruit/veggie from getting contaminated naturally. 

onions

avocados

sweet corn

pineapples

mango

sweet peas

asparagus

kiwi fruit

cabbage

eggplant

cantaloupe

watermelon

grapefruit

sweet potatoes

sweet onions

Information for this post was inspired and taken from THIS source.

I'm not talking about YOU, I'm talking about ME.

Do you ever find that when you are talking about what works for YOU in your weight loss journey that people become very defensive if they are doing something different?

This drives me absolutely crazy. All of our bodies are different. Even twins/siblings do not always have the same bodily makeup when it comes to weight loss. So why do people get so defensive about it? If I say that I am trying something new because it makes me feel less deprived/better/skinnier/healthier/more on track, ect, that is by no means meant to be an insult towards anyone else.

The sidebar is NOT me saying, "you need to hop on this bandwagon with me or you will never be skinny".

The sidebar IS saying, "I am trying this new method out and since we were on the subject of weight loss/fitness/health/diets/food in general, I wanted to share what I have decided to do with my body in regards to the topic at hand."

In short, whether you are the person who is getting defensive or the person sharing what you are doing, remember what you decide to do with your body is exactly that. It is what you are deciding to do with your body. Therefore, nobody should be able to make you angry for sharing what they are doing AND you should not feel guilty sharing what you are deciding to do.

Yes, that was indeed a mini-vent. Sharing it with all of you makes me feel much better now though. Am I the only one who has experienced this before?


PS: Is anyone looking into going to Fitbloggin'13. I really, really, REALLY want to go!

Introducing the Body Series: How to Dress Your Shape

So I have been thinking about writing this post for the longest time. I am constantly receiving compliments of how well I dress and how I always seem to be well put together. I owe all of my fashion success to the fact of knowing my body and knowing what flatters my figure. When it comes to fashion I always abide to my one golden rule: "Just because it comes in your size, does not mean it is meant for you!" I think that this rule applies to a size 2 and a size 26. Please believe me I love fashion and I like to stay current with the trends but not every trend is meant for me I know this and I stick to what looks good on me and what is the most flattering.

I figured that I would share some of my fashion tips with you guys. By no means am I claiming to be a fashion guru in fact I think that I am far from it, I just want to share what I know in the hopes of helping someone. I always believe that how you carry yourself and how you dress is a direct translation of how you feel about yourself. When you are not confident it not only shows on your face and body language but it shows in how you dress and carry yourself.

Stay tuned for more to come from the body series, I intend to cover at least one body shape per week. Obviously there are so many different body shapes but they all stem from these four main categories which I will cover: Rectangle, Apple, Pear and Hourglass.

I think that all women should embrace their size whether straight up and down, extra curvy, short, tall, light, or dark and walk with confidence everywhere they go. So my goal is to offer some tips and tricks to help complement your body shape, and for all of my fabulous fashionistas please feel free to chime in as needed.

Stay tuned, and as always thanks for reading <3 

Portion Control

So in my last Friday's Letters post I referenced to the fact that I had a little accident and injured my foot and banged up my knee. Before my accident I must admit that I was not holding up to the promise that I made with myself to start working out. I was feeling overwhelmed with work, studying and classes so of course exercise went out the window. But on the day of the accident I made up my mind that I wouldn't let another day pass by without making the effort of exercising, so I packed my gym bag......... and then I FELL!

 I wasn't able to go to the gym because my knee was killing me and my foot wouldn't fit in a sneaker. So instead of feeling sorry for myself I just simply ate better. I figured that now that I literally couldn't exercise the best thing I could do for myself is eat right and feel good. And it worked. I came across Jeannette Jenkins' website, and in one of her blog posts she talked about portion control. While I was away from the gym I really tried to pay attention to how much food I was eating, especially since I am one of those people who will binge on reduced fat Wheat Thins (Sad I Know). Although the packaging might say fat-free, reduced fat, or 1/3 sugar this does not give you the "Go" to eat the whole bag of chips in one sitting. 

Overall I eat well, but I know that one of my biggest downfalls is portion control. I have found that when I am eating every 2 or 3 hours I eat less, because it feels like every time I turn around its time to eat. When you are used to eating a large meal all of the time, controlling your portion sizes can be tough but its nothing that can't be changed. It just takes a little extra will power. My trick is drinking water before I eat, and then when things get rough I throw the food away because the more I look at a plate the harder it is for me to let it go. For me, I had to understand that you don't have to eat all of the food on your plate at every meal and I had to begin to tell the difference between being hungry and having the desire to chew.

Does anybody have any tips for portion control??

Thanks for ready and as always stay FAB <3 

Monthly Goals

Successful people are very goal oriented, hence why they become successful, they actually accomplish the goals that they set. Lately  I have so much that I want to do and accomplish and it feels like I'm too busy thinking about what I want to do than actually doing it. So I figured what better way to encourage me to accomplish my goals, than to post about them at the beginning of each month. So here goes my first attempt of accomplishing my goals.

1. Purchase a Planner
*I always rely on my mind to remember everything and although I am usually good with dates something always slips my mind. So I figure that if I purchase a cute planner and put it to use, it would make my life a little easier*

2. Exercise 12 times for the month of September
*I know you guys are probably thinking that 12 is a random number but I promise there is a method to my madness. There are 4 full weeks this month, so I figure I need to commit to working out 3 times a week which works out to be 12!. My problem is that normally I say I want to work out 3 times a week and then when I don't I just give up. So hopefully this will cause me to make up for a missed workout. (fingers crossed)*

3. Set aside five hours a week to study for Certification Exams
*As much as I hate standardized testing, there is no way around it. Either I take the tests or I don't graduate. So I figure that if I set up a study schedule rather than randomly studying I will make better use of my time*

4. Make a Budget and Stick to IT!!!!
*I supposedly made a budget for myself and although I'm not going around buying everything I know for sure that I spend too much money on random things. So I need to actually stick to my budget this week, especially since I am about to start apartment hunting. I need to get my spending in control now before I add rent to the mix*

5. Treat Myself to two Manicures and Pedicures
*I am always on the go and because of this I always neglect myself and I feel like I never have "Amber time." What better way of making time for myself than a treat to a manicure and pedicure?*

So since this is my first time writing my goals down on the blog I'm starting off small. If there is anyone out there like me that struggles with sticking to goals please join me on my quest to success. I promise to give a recap of my accomplished goals at the end of every month, even if I don't accomplish them. I hope there's someone out there to join me for some added motivation.

As always thanks for reading loves, and stay FAB <3

Real Chics, Real Food:Changing Up Your Diet with Skinny Taste

When you are dieting/changing your lifestyle/ or whatever else you would like to call it, you get bored easily. Eating the same 3 meals and 2 snacks everyday or at least Monday through Friday can literally be the sole reason for you falling off the bandwagon and into the nearest McDonald's.Therefore, I have made a pack to myself to start trying new recipes and actually following the recipe so I end up with something new instead of something I normally eat.

What has truly helped me is the wonderful website called Skinny Taste. This fabulous woman creates new and exciting recipes weekly that include all of the nutritional information AND the weight watchers points on the new system and the old system.

Chicken Cacciatore served with spagetti

Pork Chops with Dijon Herb Sauce served with brown rice

Both of these recipes were hits with me and the husband. I also made the Peruvian Roasted Chicken (minus the sauce). I may not even be able to get good pictures of that since my husband brought a whole bunch for lunch today. I actually did it with drumsticks instead of a whole chicken and it was still amazing!

My goal is to introduce at least 2 new recipes to my household a month. I will also do my best to take pictures, since as you can see, my meals looked nothing like the pictures on Skinny Taste BUT they tasted really good.

Do you have any favorite healthy recipe sites that you use?

The Perfect Jeans for Weight Loss

When you are trying to lose weight, it can be a war with your wardrobe every single day. AND if you have a  body shape that is difficult to fit clothes on in the first place ( like me!), that makes each morning just a little bit harder. However, I have the jeans solution for girl's night out, casual Friday's in the office, or whenever you would wear jeans.

Insert: Jeggings

It was love at first fit in the fitting rooms at Old Navy. For $29 (regularly $34.50), you can have a pair of jeans that will mold to your body as you begin to lose weight AND have the comfort of leggings at the same time. I personally own the 3 colors above in the photo, but the colors do not end there. Old Navy offers 19 colors to choose from! They also look just like regular jeans, pockets and all, so you won't feel like you are walking the streets in your pjs. 

If you are wondering why these jeans are perfect for weight loss, let me explain. They are fitted,skinny style jeans with lots of stretch. When you buy them at your current size, they will be snug, but super comfortable because of the material they are made out of; just like leggings. After you wash them, they actually become even snugger until you put your behind back in them again and stretch them out. THEREFORE, when you get back into them for the first time after a good wash & dry, and have lost a few pounds, they fit to your current body shape. This makes them the perfect jeans for weight loss, and a steal at their current price!

Preparing Food for Weight Loss SUCCESS

Wednesday after work hours, Amber and I had life changing conversation about what we need to be doing when it comes to our eating.

We know that:

• We generally eat very well. Over the past year, after cutting a lot of bad foods out of our diets/eating them in moderation AND learning correct portion sizes, we cannot even stomach some of the fatty-goodness  bad food that we used to eat. 
• We both have a love hate relationship with tracking our food. Amber cannot stand it because it makes her feel constricted. I don't mind it most of the time, but then I get obsessive compulsive about it. I mean, I cannot put something in my mouth without tracking it. 
• We don't really plan ahead when it comes to our eating. 
• AND when we don't do whatever we "commit" to doing, we get upset and give up completely until we "get motivated" to restart. 

SO, what does this mean? The biggest thing that we identified is our need to plan ahead. If we are able to plan ahead, it will help almost all of our eating related problems. I've talked before about my love for the BodyBuilding.com website, and all of those lovely figured people all take a day to plan out ALL of their meals for the ENTIRE week. I mean, you will never see a Tupperware collection like theirs if you walked into their kitchen on a Sunday. Breakfast. Lunch. Dinner. Snacks. All planned so eating is an afterthought throughout the week. 

Last night after doing some grocery shopping, I decided that I needed to plan ahead a little more myself. I get hungry at random times throughout the day and never have a pre-portioned snack available. Instead of leaving the whole box of Wheat Thins on the shelf until I get hungry, I went ahead and pre-portioned out little snack baggies so I can grab a full portion size when hunger hits me. Since they are pre-portioned, this will also keep me from reaching my hand back into the box to grab  "just one more". I then placed all of the snack baggies right back into the box to store them in the pantry.

One small step towards planning my meals is completed! I also figure that if I get into the habit of pre-planning my days (food wise), then tracking will be much easier. Essentially, if I plan my week on a Sunday, then I should be able to pre-track my calories for the whole week and just adjust when needed. Although I get obsessed with tracking my food, I know that it is a habit that I need to try and get myself more comfortable with and planning ahead will make that much easier. This will also be a little less stressful than following a meal plan because I will be making my meals with ingredients that I have in my kitchen. When I attempt to follow a meal plan I always end up substituting and that just defeats the purpose.

It is midweek, so I didn't want to stay up all night preparing food for the rest of the work week, but come Sunday. I am going to test out my meal planning skills and get myself ready a full work week of pre-portioned food.

Have you ever tried meal planning before?

White Rice vs. Cauliflower Rice

Can you tell which plate has the white rice?

I don't know about you, but I love some seasoned white rice with my meat for dinner or leftovers for lunch. This is one of my biggest diet pitfalls. Yummy. Delish. White carbohydrates. I try to limit my intake as much as possible, but my fiance is not a fan of brown rice or sweet potatoes so it gets hard some days. Any-who, I found a fabulous substitute for white rice that is low in calories and high in tastiness! Cauliflower rice.

Before you decide that this is not for you, please give it a fair chance. I don't even eat regular cauliflower, but I love this version.

Ingredients:

As much fresh cauliflower as you would like

Salt, pepper, and butter to taste

Directions:

Rinse the cauliflower florets in cold water and place in the food processor. Blend cauliflower until it is the consistency of rice. Once it is blended, season with salt, pepper, and butter to taste in a microwave safe bowl. Place the bowl in the microwave for 1 - 2 minutes to soften and enjoy! 

A cup of plain cauliflower is only 25 calories!

You can also play around with the seasonings, if you like. I have used fresh or roasted garlic, garlic powder, basil, onion salt.... the possibilities are endless!

And by the way, the picture to the left is white rice and the right is the cauliflower rice. 

Benefits of Weight Training

If you walk into your local gym, the chances are that you will see most of the women sweating profusely on a Cardio machine. Research has found that most women skip over weight training and stick to just Cardio workouts. Cardio is definitely important to incorporate in your workout schedule, but in order to see real results in your body, weight training is the way to go.

Most women tend to stay away from the weight room at the gym for a fear of bulking up. But the truth is that unless you are training to enter a body building competition you will not bulk up. Weight training is very beneficial, and although the scale may not move as fast as it does when sticking to strictly Cardio, you will definitely see a change in your body shape. When you do too much Cardio, the scale may move faster but you actually end up losing muscle mass instead of fat. Effective weight training ensures that you burn actual fat, thus you will find that you fit into your skinny jeans faster than expected without a large jump on the scale.

Just like Kim I now have an addiction to bodybuilding.com (I blame this on her). I came across this article about the benefits of weight training and if you are interested you should definitely take a look.

Here are the ten benefits of weight training that are outlined in the article:
1. Lose Body Fat
2. Gain Strength without bulk
3. Decrease your risk of Osteoporosis
4. Improve athletic performance
5. Become physically stronger
6. Reduce the risk of injury, back pain and arthritis
7. Reduce the risk of Heart Disease
8. Reduce the risk of Diabetes
9. Its never too late to benefit
10. Improve your attitude and fight depression

Muscle makes up about a third of the average woman's weight, therefore it has a huge effect on your metabolism. By gaining new muscle, you boost your metabolism and help keep your body lean and sculpted. Muscle burns calories even when you are not in the gym. When you replace fat with lean muscle you will naturally burn an additional 25 to 50 calories a day without even trying.

Thanks for reading!

How do you know when you REALLY lose weight?

Source: cherylcope.com via Cheryl on Pinterest

This post was featured at Everyday Polish on Tuesday March 13th. 

How do you know when you REALLY lose weight?

I can just see people giving the answer that I used to give. "When the darn scale shows a drop!" Sometimes it is not that easy.

Previously we talked about finding the time to work out and trying weight loss plans. NOW, we need to talk about how to gauge when you are getting results. This will honestly probably be very similar to things you have read in other magazines, but I want to share my $.02 on the issue.

The scale is not the only indicator that you are losing weight. My trainer constantly tries to drill this into my brain when I complain about the scale not moving fast enough, but my leggings, yes I said leggings, are baggy. Like the picture to your left indicates, one of the best ways to measure yourself is by measuring your body. The essential areas to measure are your:

Chest

Arms (in the middle of your bicep)

Waist (above your belly button)

Hips

Thighs (around the largest part)

Now in order for this to work, you need to ensure that you are measuring yourself at the same exact area each month. It would be great if we could all get mini tattoo markers at the areas above,but that's not realistic for most of us. I would suggest that you even hire a trainer to do it for you since they do this all day everyday for their clients, but I know that is not cost effective. SO, enlist a friend if you can and take a picture when you are measuring for the first time to use as a reference for future measuring sessions. If you hold the tape and your friend takes the shot, you should be able to replicate it next time. I also have friends that measure in 3 spots on their stomach and thighs so they have more areas that could show a potential loss which could be very helpful. (For example, you may see that you lost 1 inch under your bra-strap area, 2 inches from below your belly button, but didn't lose any right above your belly button.)

If you don't believe that you can lose inches and not too many pounds, please check out THIS story from a girl on MyFitnessPal. She only lost about 5lbs but lost 45inches from all over her body.

Another indicator of weight loss is how your clothes fit, and I am not just talking about fitting into your favorite pair of jeans from high school. Are your underwear suddenly a bit lose or do your bras have a gap on the sides now? That means that your body is changing. As I am slowly losing weight, my clothes fit funny. Right now, the waist on my jeans is waaaaay to big for me, BUT my thighs still fit perfectly in my jeans. Go figure? But it shows progress. 

If you want to see a photo of my progress, check out THIS post on WIOG.

Hope everyone has a fabulous week! Until next time!