Archive | January, 2013

Mid-Week Update

30 Jan

In case you were wondering why I haven’t posted any recent updates, it’s because this happened Thursday!

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I was driving my husbands Jeep when I completely lost control on some ice.  Luckily a very nice lady was able to stop my spinning with the front end of her car.  ARGH!  It was absolutely terrifying.  Luckily no one was injured, but mentally it sort of put me out of commission for a few days.  Friday I was depressed.  I woke up angry because I cost my husband and me the price of our deductible, we won’t be able to sell his Jeep for what it is fully worth because it’s been involved in an accident, and I felt extremely guilty that I wrecked his car and not my own.  Well, as many people are, I too am an emotional eater.  I started Friday off with a healthy breakfast, but that didn’t last.  By lunchtime I was ready to indulge…and indulge I did!

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I ate every single morsel you see in that picture.  A salad with ranch dressing and pasta salad on the side.  A bowl of cream of mushroom soup.  A cheeseburger with all the fixins’.  And to top it all off a big slice of red velvet cake.  It didn’t end there either.  What else did I do?  Well I drowned my self-pity in my old friend BEER!

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What a sad and pathetic face.  I just curled up in my living room, drank and ate all night  I attempted to have a healthy snack while I was drinking and found something new and delicious that I absolutely love.  Toasted Ezekiel bread with a wedge of Laughing Cow Light Swiss and Olive Tapenade.  Sounds weird but it was fantastic!

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But that doesn’t really help when you consume more than your daily allowance of calories in just beer now does it?

Saturday I woke up feeling rested and surprisingly not hung over.  I decided to catch up on my 30 day Challenge from Daily HIIT since I hadn’t done my workout Friday.  I knocked that out, and started feeling better.  The rest of the day I did nothing but relax, pick up a few things and relax some more.  Sunday was pretty much the same minus the workout.  Instead of my BodyRock routine I went and walked an indoor track with my friend and got a little time to vent, which I needed…desperately!

Monday, I opted for one more day of rest and relaxation just to make sure all the depressed gookies were completely gone and lo and behold when I woke up Tuesday morning they sure were!

Tuesday I woke up early and knocked out my morning HIIT routine.  That afternoon I decided to hit the gym during my lunch break for a mid-day cardio session.  Those always seem to make the day go by faster and give me a little boost of energy.  At the end of my Coast Guard day I went straight to the gym to train with a few clients and followed that up with an intense Jillian Michaels routine.  You read that right, I got in 3 full workouts yesterday.  On top of all that, I ate impeccably. 

I guess what I am getting at is that life happens.  How you deal with it may not be the same as how I deal with it, however we all have coping mechanisms.  I’m not saying mine is a good one, because lets face it, it’s not!  I do not recommend you eat and drink away your problems because it really isn’t going to get you anywhere.  However, what I do recommend is that when you are ready you get right back on that horse and keep on trekin!  I had a mini-mental-meltdown and it sucked, but today I realize that it’s not the end of the world and I am ready to just keep moving forward.

What mental setbacks have you had in the past, and how did you deal with them?

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An Oops And a Lesson Learned

24 Jan
Photo courtesy of thefitmissltumblr

Photo courtesy of thefitmissltumblr

You may have heard me bitch about mention my will power in the past. Well, I’m not perfect and I have again hit a little snafu. However, I’m taking a negative and trying to find the positive.

Basically what happened, is I had three horrible meals: Burger King for dinner Tuesday night, a work BBQ chock full of sweet treats Wednesday afternoon, and a pizza and bread stick feast that night. The scale went up 3.8lbs between Tuesday morning and today. Super discouraging, right? Well, yes and no.

My initial reaction was to beat myself up and then bury my face in a carton of ice cream because I’ve already messed up, why bother keep going? However, the trainer in me jumped in and kicked that idea to the curb! Just because I messed up on a few meals doesn’t mean I can derail all of the progress I had made up to that point. “If you’re tired of starting over, stop giving up,” popped into my head, and that quote gave me strength. I know I’ve set myself back a few days – I figure 5 total, 2 bad days of eating, and 2-3 to get me back to my pre-binge weight. But, that’s only a couple of days. Not years, months, or hell not even a full week. So, I’ve decided to get right back on track today. I’ve kept up with my workouts at the gym and I’m still going strong on my 30 day challenge, so really, I haven’t fallen that hard.

I’ve dusted myself off and put together a great menu for my day. Egg whites with avocado and turkey bacon for breakfast. Raw almonds as my morning snack. Chicken breast, brown rice and broccoli for lunch. Protein shake as my afternoon snack and then salmon and spinach for dinner. DELISH! No junk food, no worries.

When you get off track, what motivates you to get back on and move forward?

Venturing Out with Food 2.5

19 Jan

This one will be quick, but I couldn’t NOT post this delightful snack.

Carey’s Coconut Lime Yogurt

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Sorry about the pic, I realized right at the end of scarfing this down I should snap one.

Ingredients:

1 Cup Non-fat Plain Greek Yogurt

1 Tbsp Unsweetened Organic Coconut Flakes

1 Packet Truvia

Juice of 1/4 of a Lime

Process:

Mix and enjoy.

Nutritional Facts: 162 Calories, 4g Fat, 14g Carbs, 22g Protein

Venturing Out with Food #2

19 Jan

I woke up this morning ready to knock out my workout and EAT!  The whole time I’m doing my Daily HIIT routine I was going through all the possible things I could make for breakfast.  What occurred to me first was the fact that I had crab left over from my lunch yesterday and I should try to incorporate that into my meal. I’m very excited to present to you what I came up with!

Carey’s Crab Cakes

Breakfast

Ingredients:

1/2 Pkg of Lump Crab Meat

2 Tbsp Plain Greek Yogurt

2 Tbsp Panko Style Breadcrumbs

1 Tbsp Finely Chopped Red Onion

2 Tbsp Finely Chopped Celery

1/4 Tsp Old Bay Seasoning

1/4 Tsp Red Pepper Flakes

1 Tsp Coconut Oil or your favorite cooking oil

1 Tbsp Chopped Green Onion (optional)

1/4 Lime (optional)

Process:

1.  Heat coconut oil in a saute pan.  While oil is melting, mix all ingredients together.

2.  Create patties with the mixture (I made three small ones so they would cook a little faster –  I was super hungry!)

3.  Cook until golden brown and flip.

Cooking Crab

4.  Remove from heat and top with green onion and fresh lime juice

Nutritional Facts:  151 calories; 2g fat; 12g carbs; 19g protein

I made these crab cakes with 1 egg over easy and a side of fruit.  The cakes came out pretty spicy but the egg yolk really calmed them down.  Plus, the combo was damn delicious!  Hope you guys enjoy and I’ll have more recipes coming your way soon.

Oh and before I forget, I also started drinking Apple Cider Vinegar (ACV) each day.  I make a quick drink using 1 Tsp ACV, a tiny bit of a calorie free drink mix and 8oz of water.  I’m only on day two so I haven’t really started to reap the benefits, but I’m looking forward to everything it can offer.  If you are curious about why I would do this, check out this post from Brittany at Eating Bird Food.

ACV

Venturing Out with Food #1

18 Jan

When it comes to recipes, I’m right up there with Emeril! Well, following recipes not coming up with them. You can ask anyone, my creative side is a bit lacking. I’m all about straight lines, 90-degree angles, and all things INSIDE the box. I am trying to venture out a little when it comes to food however. I’m constantly Googling recipe ideas and looking for inspiration. Today I had success on my own! Now don’t get me wrong, I didn’t invent the wheel. I’m sure if you look online there will be a million versions of this idea.  I’m proud though because I came up with this one on the fly out of my own head.  I knew today was going to be a salad day because I needed to use my lettuce before it went bad, I just wasn’t sure what was going on it.  I then remembered I had crab in the fridge, fresh limes and cilantro I bought the other day, and voila! So, I now present to you my first food venture.

Crab and Avocado Salad
with
Cilantro Lime Vinaigrette

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Ingredients:

2 cups Mixed Greens (or your favorite lettuce)1/2 Avocado
1/2 Package of Lump Crab Meat (I use Blue Stars Claw Meat)
1 Tbsp Extra Virgin Olive Oil
1 Tbsp Fresh Lime Juice or more to taste
1 Tsp minced garlic
1/2 Tbsp Cilantro
Salt and Pepper to taste

Process:

1. Mix together oil, lime juice, garlic and cilantro. Place in fridge for at least three hours to let the flavored marry together. You can prob eat it right away but I liked it much better later in the day opposed to my initial taste test. Also, feel free to add more lime juice or cilantro to make it to your liking.2. Lay out your bed of greens and top with sliced avocado and crab meat straight from the package. (You can add mayo or Greek yogurt to your crab if you want it creamier but I opted for just the basics.)
3. Pour dressing over salad, mix and enjoy!

Nutrition:

Calories:  346; Fat: 25g (don’t be alarmed, this is good fats from the avocado and olive oil); Carbs:  15g; Protein:  20g

Super easy recipe that took no time to prepare. In fact, I slapped this puppy together while I had breakfast this morning. Also, this was a great way to escape to the islands in my mind while its 4 degrees outside and snowing. Hope you all enjoy it as much as I did.

Working in BEAST Mode!

17 Jan

I’m feeling so great about myself and life this morning that I just couldn’t wait to post. I’m in BEAST MODE and I just gotta share!

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Yeah, I realize that isn’t the most flattering picture but sometimes you just gotta ROAR!!!!

I’m excited about my progress this week both in the gym and in the kitchen. Monday after trying to get my phone and kindle to load the Daily HIIT routine with nothing but failure I was left with only 4 minutes to workout. Don’t fret, the time was not wasted. At the urging of my hubby I did some high knees and jumping jacks to get my heart rate up a bit. Each day since I’ve gotten up early and done the routines. They give me such a boost of energy in the morning I feel ready to conquer the long day ahead.

As well as keeping up with that 30 day challenge, I’ve mentioned starting back on with Making the Cut. I hit that hard Monday and Tuesday. Wednesday was a rest day. I made it an active rest day by doing my morning routine and also squeezing in a quick 20 min on the treadmill before clients last night.
Most of my days I spend sitting at a desk. As many of you probably know, this makes you feel super inactive, well, because you are. So to break up my days a little I like to do little mini-workouts. There is a bench in my bathroom/locker-room on base so I’m using it to my full advantage. I’ll do 10 incline push-ups, 5 single leg squats per leg, and 10 in-outs each time I have to hit the head. So to recap I’m rocking the shiz outta some workouts this week!

On the nutrition front, well I’m killing that too! I’ve hit my calorie goals everyday this week. I’m getting lots of fresh fruit and veggies in. I’m eating salads and lean protein. And best of all, I’ve discovered new and exciting uses for cauliflower, HALLELUJAH!! Prepping Sunday made my life exponentially easier this week so I’ll try to do that again this weekend.

I’m hoping this motivation keeps on coming because the progress I’ve made over just these past 5 days has been amazing. I want to keep seeing results and reap the benefits of all my hard work! More updates to come and hopefully some positive progress photos. 🙂

OMC! (That’s right C!)

16 Jan

I just have to say, I ❤ cauliflower! Who knew it was so versatile? I was searching around last night trying to locate a low carb shrimp recipe for dinner last night. I found this little gem – Low Carb Guilt Free Shrimp Dirty Rice.

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I may not have made it exactly as I was supposed to because my totals were a little different, but it was bangin’! That is actually a pic of my dinner last night, not just one I snagged online. Even the hubs liked it. He put his first portion on a whole wheat tortilla and really liked that. His second helping was just straight but with no cilantro topping like mine.

20130116-104713.jpg I’d like to try it again using turkey sausage in place of chorizo and maybe add more cauliflower.

Oh yeah, that brings me back to cauliflower. Well you may notice the recipe calls for “ricing” your cauliflower and provides a link for instructions on how to do this. I was a little skeptical since I have your basic chinsy blender but it worked perfectly. Not sure why I didn’t take a pic of that. Oops! Anyway, I was so damned amazed at this technique, plus the fact that I can have “rice” at dinner that I had to keep experimenting. I looked on The Big Red Kitchen for more and found a recipe for cilantro lime cauliflower “rice”. Well of course I had to try that shiz, I love cilantro lime rice. The recipe was easy enough and I had plenty of cauliflower leftover from last night. Again, I didn’t follow the recipe exactly, only because I wanted to make a single portion just for lunch today. I reduced my cauliflower but didn’t bother with the other ingredients. Bonehead move! Tons of cilantro – I’m TOTALLY cool with that because I love cilantro. The lime however, well I still used half a lime and it is quite overpowering. Still good though. Can’t wait for lunch today!

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Does anyone have experience with “riced” cauliflower or recipes to share? I’m hooked and dying to try more!!!

Workout ADD: A Self Revelation

15 Jan

Yes, I’m still alive and still blogging but it’s been an insane couple of weeks! I have barely been able to get my hair washed daily so hopping on a computer has just not been an option.

Here’s a little update on what’s been going on.  December 27th thru Jan 6th the hubs and I went so So Cal to spend time with his daughter. We hit outlets, Sea World, Dave and Busters, Mulligan’s, and so much more. It was a blast! 

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Upon returning home, I found that I had gained 7 new clients at the gym and 7 new pounds on my body. GAH! It’s ok to splurge a little on vacation however we got crazy!

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Coming back with those extra pounds and extra clients however made me realize how far off track I have gotten. How can I tell my clients to eat clean and workout consistently when I am doing the opposite and steadily packing on pounds? (16 lbs to be exact from the time I started personal training until now.) How about practice what you preach?  Ever heard that, Carey? Yup, sure have! Now it’s time to take it to heart!

We all know this can be difficult to do.  Everyone has busy schedules and things come up.  Right now, I’m working 8 hour days with the Coast Guard and then going straight to the gym for another 5 hours or so.  Don’t get me wrong, I’m not complaining, just explaining. I’m trying to make it work. I’m having good healthy breakfasts.

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I spent all evening prepping food Sunday night.  I separated fruit salad and greek yogurt into 1 cup portions, made three salads, four pieces of chicken, Jamie Eason’s Turkey Meatloaf Muffins, and tons of rice.  The only thing I didn’t cook in advance was breakfasts and veggies because I don’t like when cooked veggies sit for days plus they are so easy to steam while I’m having breakfast.

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I’m also working out again, which I just loooove! And here is where my title comes in. I had a conversation with a friend recently where I explained my new workout plan. She says to me, “You change your plan a lot, huh?” I thought and it and responded, “Yeah, I have workout ADD. I get bored easily.” I just can’t seem to stick to one plan too long. Does anyone else have this problem? I like different workouts and different plans and different meals. Don’t tell me to lift 5 days a week, run long distances and eat chicken, brown rice and broccoli because I’m gonna tell you where to shove it! I want circuit training with different moves and routines. I want all kinds of new recipes incorporating foods I’ve never tried before (more about that in future posts!). And I want new ideas I can take and apply to my clients.

So, on that note, here’s what I’m trying to do now. BodyRock, now The Daily HIIT, has a 30 day challenge going. These workouts are posted daily and each one is different from the day before. Best part, they’re only 12 minutes. 12 MINUTES! If you don’t have 12 minutes a day to dedicate to your health and well-being then you have bigger fish to fry my friend. But anyway, I’m trying to do these in the mornings. If I wake up only 30 min earlier than normal, I can get in a great workout before work everyday. I’m one day behind because I couldn’t get anything to work yesterday morning, that’s no big deal.  This morning I did Monday’s workout, tomorrow I’ll do Tuesdays workout and so on.  As long as I stay on track for the 30 days, I think I’ll be ok.  I’d like to try to link the videos in here each day, but that is time permitting. In the evenings I’ve gone back to my tried and true Jillian Michael’s ‘Making the Cut’ book. The first time I ran through this program following it perfectly, I dropped 14 lbs in 30 days and felt better than I can ever remember.  This time around, I will follow the workout plan exactly, but I’m going to change up the meals.  I am sticking to the percentages for Fast Oxidizers (50% protein, 30% fat, 20% carbs) but trying to create the meal plan myself.  This will help me develop my own healthy eating habits without having to depend on someone elses meal plan.  Hopefully I’ll be able to post some progress photos soon. Something I realized in California is that it is ok to be a chubby trainer here in the Soo, but that shiz ain’t gonna fly down there. Gotta get it together! Anyone else wanna join in this 30 day challenge?