Forgot the Quote!!

Believe with all of your heart that you will do what you were made to do.
Orison Swett Marden

Do You Snack on Nuts?

I have a ton of people ask me if nuts are a good snack. Well, if you are looking to add a good fat to your diet, yes. If you are looking for a protein source, no. If you are looking for something that will fill you up, no. If you are looking to add a little crunch to a salad, a stir fry, or an existing dish, yes, nuts are great. Think about nuts as fat. Would you snack on fat? I wouldn't! Now its not like bacon grease or anything! Nuts are a good source of monounsaturated fat, good for your heart! I add 5 chopped raw almonds to my greek yogurt and chocolate protein for extra crunch, or pine nuts to my spinach strawberry chicken salad. (lightly toasted) But I like quantity for my snack, and 11 raw almonds just doesn't cut it for me!! Check out your favorite nut in the chart below.

Carbohydrates and Fats in Nuts and Seeds (1 Ounce)

	Cal	Tot. Carb	Fiber	Net Carb	Sat. Fat	Mono Fat	ω-3 Fat	ω-6 Fat
Almonds	161	6.1	3.4	2.7	1	8.6	0.2	3.4
Brazil Nuts	184	3.4	2.1	1.3	4.2	6.9	0.05	5.8
Cashews	155	9.2	0.9	8.1	2.2	6.7	0.2	2.2
Chestnuts	60	12.8	2.3	10.5	0.1	0.2	0.03	0.22
Chia Seeds	137	12.3	10.6	1.7	0.9	0.6	4.9	1.6
Coconut*	185	6.6	4.6	2	16	0.8	0	0.2
Flax Seeds	150	8.1	7.6	.5	1	2.1	6.3	1.7
Hazelnuts	176	4.7	2.7	2	1.3	12.8	0.24	2.2
Madadamia Nuts	201	4	2.4	1.6	3.4	16.5	0.06	.36
Peanuts	159	4.5	2.4	2.1	1.9	6.8	0	4.4
Pecans	193	3.9	2.7	1.2	1.7	11.4	0.28	5.8
Pine Nuts	188	3.7	1	2.7	1.4	5.3	0.31	9.4
Pistachios	156	7.8	2.9	5.8	1.5	6.5	0.71	3.7
Pumpkin Seeds	151	5	1.1	3.9	2.4	4	0.51	5.8
Sesame Seeds	160	6.6	3.3	3.3	1.9	5.3	0.11	6
Sunflower Seeds	164	5.6	2.4	3.2	1.2	5.2	0.21	6.5
Walnuts	183	3.8	1.9	1.9	1.7	2.5	2.5	10.7

Tuesdays Work Out

This was actually Saturdays workout! It was challenging! But when have you ever known me to be anything else??

5 Rounds, 1 minute on 10 seconds off
Shuttle sprints (like 10-15 feet  back and fourth)
High low Box Jumps ( One high one low one high etc..)
Ball slams
Push ups
Burpee wall balls
 Sit ups

Continue moving through the list until you've finished five rounds!! Good Luck :)

Goals are dreams with deadlines. Diana Scharf Hunt

Motivation Monday

Did you ever look at something and say to yourself..."I could never do THAT!" I have, many, many times!
However...I've stopped saying that phrase, because I keep proving myself wrong! I don't set out to, It just seems to happen unexpectedly as time goes by.

My husband pointed one out to me the other day. It was about owning my own gym...He had mentioned it many years ago when we moved back home. I was tossing around going back to work after being a stay at  home Mom for 4 years, just for something to do. When we lived in Kentucky, I really became fitness minded. I started teaching classes and really loved it. But my self doubt took over, and I said no to the unknown or unforeseeable. I went to work as a manicurist, something that I had done before the boys were born. I knew what I was doing, I was comfortable, I knew what to expect, so I took the safe route. It was great, I had fun every day I went to work!

But I knew that I should be doing more in my life. I began teaching classes at the Y and took my personal trainers exam. I loved training women who wanted to make a life change. I stopped manicuring beautiful nails and feet and began working on helping women feel beautiful on the inside as well as on the outside. I never knew that I wanted to own my own training facility...Until one day I walked into a CrossFit facility in Hampton called RAW. I fell in love! I didn't want to "work" there...I wanted to own something like it! And I am doing just that! It's amazing how it was there all along and I kept trying to look around it! Life is funny...Right now I can't imagine doing anything else with my life! Never say "I could never do THAT!" YES you CAN! You just have to want it!!

Life is not the way it's suppose to be. It's the way it is. The way you cope with it is what makes the difference. ~Virginia Satir

5 Foods that Sabotage your Diet

Sweet Beverages

Many people think of drinks as free passes. After all, if you don't chew it, it can't affect your waistline, right? Wrong! Consider soda. With so many calories and chemicals and virtually no health benefits, soda is among the most harmful things you can put into your body.

But what about your daily coffee run? Every morning, I see people carrying coffee and blended coffee-based drinks, some up to 24 oz. While plain black coffee is OK, many prefer lattes, cappuccinos, or adding sugar, milk, and cream to the hot beverage. Some even add whipped cream or chocolate shavings! Almost every additive contributes even more calories and fat. Think about the extra unnecessary calories you may be consuming each morning, and adjust your habit to include less sugar or cream. If you can't choke down unsweetened black coffee, opt for plain black tea sweetened with stevia.

Another example of a not-so-great "health food" is 100% juice. Although I recommend fruit juice as a good alternative to water, drinking more than one small glass (6 ounces) per day adds unnecessary calories to your daily needs. Try reaching for real whole fruit instead, or dilute your juice with water to decrease the amount of sugar you consume.

Milk is a beverage I find can be a problem for children. People worry that lower-fat milk has fewer vitamins or minerals. This is not true - check the label, and you will find that everything is exactly the same except for fat and calories. Schools typically offer 1% chocolate milk and 2% white milk, making it difficult to really determine which one is better. I usually prefer less fat in my diet, compared to calories, but others may have differing opinions. For children, try limiting milk to 2 times per day, and aim for low fat.

Granola

I'm not sure why granola has such a good reputation for being healthy. While granola varies widely - some are made with whole grain oats, and others with more added sugars - the bottom line is that an excess amount of granola can be fattening. Most granola bars are high in sugar, and you will probably feel hungry shortly after you eat it. An excess of granola can actually make you gain weight. 

Most granola cereals are high in fat and sugar. Look for the first ingredient to be whole grains, and find granola bars that are high in fiber. Most likely, these varieties will make you fuller longer. Try making your own granola using honey or a natural sweetener instead of sugar. A little granola as a topping or mix in for yogurt is OK, but remember to keep the portion small.

Crackers

Most people think crackers are better than cookies because they contain less sugar and sometimes less fat. However, crackers can be deceiving. Some popular brands have a buttery flavor that adds on the fat and calories. While cheese and crackers can be a good snack, this is only really true if they are whole grain crackers with low salt. 

Avoid cracker sandwiches - the ones that come prepackaged with peanut butter or cheese in the middle. While these are a quick and easy snack, they are loaded with sodium, fat, and calories. Instead, make your own cracker sandwiches. Get creative! Add various vegetables as a topping or try different cheeses. Look for crackers that are high in whole grains and low in fat.

Yogurt

Cruising down the dairy aisle, there are so many varieties of yogurt that it would probably take you months to try all the different kinds. Greek-style, low-fat, light, whipped, creamy, and yogurt drinks... The options are endless. It makes choosing yogurt tricky. Yogurt is a great option for a quick snack and has loads of calcium that are beneficial for any diet. The problem is that so many different kinds means varying amounts of fat, sugar, and calories. 

Yogurt drinks are typically the worst culprit. Yogurt drinks are packed with fruit and calcium - but also calories, sugar, and fat. Remove these products from your regular shopping list. Yogurts with "fruit on the bottom" may seem healthier since you see the whole fruit, but in reality, they are packed with sugar, usually adding 100 calories to a serving. Instead, choose yogurts that are already mixed, and find the non-fat varieties. 

Greek yogurts are higher in protein, keeping you feeling fuller longer. As with regular yogurt, choose non-fat or low-fat varieties, and choose Greek yogurt that is already mixed to avoid the excess sugar. Your best option is to buy plain yogurt and add your own fresh fruit. 

Smoothies

While this could be part of the "Sweet Beverages" category, I feel smoothies deserve their own group. In speaking with patients, I find that most drink a smoothie because they feel it is a good way to get some fruit (or even vegetables) without having to eat them. A long time ago, this may have been true, but smoothies have become part of an elaborate industry, which usually means more calories. 

When purchasing a freshly made smoothie, pay attention to the ingredients. For starters, you should not see much more than fresh fruit, 100% juice, and ice. An occasional splash of non-fat milk or yogurt is OK as well, but most smoothie places add ice cream, sugar, fruit juice (that may not be 100%), and fresh fruit that has already been sweetened. This adds a ton of calories and fat. 

In addition, since it is a drink, most people assume that having a smoothie with a meal is a good idea. This is not true. In fact, smoothies are a meal replacement drink, meaning it should be the only thing you consume for breakfast, lunch, or dinner (depending on when you eat it). The safest bet is to avoid smoothies from a store, and instead make them yourself. Add some fresh fruit, juice, and yogurt to make it a satisfying meal. For a quick snack, drink only a small portion and store the rest in your refrigerator.

I came across this article and thought I share! I hope you had an "Ah-Ha" moment!!

Motivation gets  you started. Habit is what keeps you going! ~ Jim Ryun

I

Tuesdays Workout

One of my good friends sent this workout to me last week. She had her husband attempt it as well! Honestly, I think she was trying to make her husband puke in a bucket! I almost did just writing it!!

The Bruin:
For time (Mine was 27:37! I did not puke!)

Sprint 100 meters (approximately .10 of a mile)
83 Walking lunges arms up holding a 25# plate or dumbbell
70 air squats
83 reverse lunge arms up holding a 25# plate or Dumbbell
35 push press 30#
Sprint 100 meters
15 Thrusters 95#
83 walking lunges no weights
35 burpees
83 reverse lunges no weights
35 wall balls 16#
Sprint 100 meters
70 double unders or 140 regular jump ropes
Sprint 100 meters

Yes, You can adjust all weights accordingly!! Come on beat my time!! It was exhilarating!!

Motivation is a fire from within. If someone else tries to light that fire under you, chances are it will burn very briefly. Steven Covey

Motivation Monday

Over the weekend I was reading an article titled "Your Top 5 Success Strategies." The article was based on 6 successful sport minded peoples' top 5 success tips.

Todd Durkin's number one tip was this:
Surround yourself with great people. A coach once told me "If you want to be a great athlete, hang and train with great athletes; if you want tot be a great trainer, hang with great trainers; if you want to be wealthy, spend time with wealthy people."

I feel that carries into everyday life as well. If you want to eat healthier hang out with healthy eaters. If you want to exercise more hang out with happy exercising people!

I heard this statement a long time ago...
"You are who you hang with." Do you ever notice that if you are hanging with a bunch of friends and they order pizza, wings and beer, you find yourself eating it too? Or shopping with a friend. You don't want to spend too much money, but she is, so you inadvertently do too? Think about who you are hanging with, are they a positive influence? Or is she a "Debbie Downer?" Clean your friendship cupboards! Surround yourself with GREAT people! See the difference it makes in your life!!

Choose a job you love and you will never have to work a day in your life ~ Confucius

Taco Seasoning

If you know me, you know I was Spanish in a former life ;) I love Mexican anything, food, the language, the country, the art, everything!!! So when I came across this simple recipe for clean, sodium free, taco seasoning, I was ecstatic!
Simple... and tasty, I will always have this on hand!

4 Tbsp chili powder
3 Tbsp + 1 tsp paprika
3 Tbsp cumin
1 Tbsp +2 tsp onion powder
1 tsp garlic powder
1/2 tsp cayenne pepper

Whisk together in a small bowl. Store in an air tight container. 2 Tbsp of taco seasoning per 1 pound of meat.

If you change nothing, nothing will change.

Tuesdays Workout

I'm calling this workout Chrissy's Nemeses! We will conquer them all together!


 21- 15 - 9 of each (all 21 times…all 15 times... all 9 times)

ball cleans

v-ups

burpees

dips

get ups

Talk does not cook the rice. ~Chinese Proverb

One Giant Step

Well, I did it! I ordered a bunch of equipment and I am starting my gym in my friends garage until my facility gets going! I can't believe how nervous I was sending out that FaceBook post inviting everyone to join me! You will never gain anything worth while if you don't take a risk now and then! I just took a big leap of faith based upon my passion and love for fitness and health! And I couldn't have done it with out help from my family and friends! You are all in for a great ride....Get ready to kick your workouts up a notch (or 10!!)!

Whatever you can do or dream you can,begin it. Boldness has beauty, power, and magic in it. 
~Johann Wolfgang von Goethe

Pumpkin Pie Smoothie

I know...Samson is growing so fast!!

I just got a book about the healthiest 150 foods. I love it!

My mom suffers from macular degeneration, which is hereditary... Pumpkin is very high in lutein and zeaxanthin, which are fast becoming the star nutrients in eye health and vision protection programs.
Not to mention 33% more potassium in one cup, than a banana! Plus 12,000 IUs of vitamin A!

So it got me thinking...pumpkin pie :) SMOOTHIE!! My new "Green Goodness Smoothie"

1 cup Unsweetened Almond Milk
1/2 cup organic Pumpkin
1tsp pumpkin pie spice
1 scoop Vanilla protein
1 1/2 cup fresh Spinach (How can I leave out spinach?!)
1 packet Stevia
Ice
Blend all together. It makes about 20 oz. Perfect for an afternoon snack.

Calories 235
Fat 5.5g
Carbs 23g
Fiber 10g
Protein 29g

Potassium also helps with muscle cramps, so this would also make a great after workout smoothie too. Spinach is fabulous as well! High in vitamin K, critically important in building strong bones. Spinach is also high in calcium, vitamin A, manganese, folic acid, magnesium, iron, vitamin C and a powerful anti-inflammatory compound called quercetin. And...LUTEIN! Protects against vision loss...
Come on give it a try! You can't even taste the spinach ;)

You must begin wherever you are ~ Jack Boland

Tuesdays Workout

This should be very challenging for you! You can make it more so with heavy weights! Don't be afraid to lift heavy!!
3-6-9-12-15-/-15-12-9-6-3

Med Ball Slams. Standing in an upright position, arms over your head with med ball in your hands, throw the med ball down, as you are coming down you should be contracting your abs and lats, squat and catch the ball on the bounce. (DO NOT use a weighted ball...they bounce too much! It hurts...don't ask!)
Deadlift. In a deep squatting position grab the weighted bar, or whatever kind of weight you are using, weight in heels, upper body upright lift up with your glutes and quads, give your glutes a good squeeze at the top of the movement. Lift as much as much weight as possible, with good form.
Burpees. Chest to the floor, keep your feet together both on the jump out and the jump in. jump up at the top!
Let me know how you did!! Come on you CAN kick your own butt!!

Do not go where the path may lead; go instead where there is no path and leave a trail.~
Ralph Waldo Emerson

Rooting for the Underdog

I love rooting for the underdog! It' especially wonderful when they pull it off and actually WIN!!


I think about how I grew up. I had four sisters and we were not overly encouraged to believe that we could
succeed in anything we set our minds to. I could go on with stories of deep plots, tears and drama...But that's not 
what you need to read! For this is "motivational monday"!


The Giants were not suppose to win! But they did! They persevered, they overcame, and they won! I'm sure 
they planned, practiced and practiced, kept the focus on the task at hand. They put everything they had into this        
game,and kicked the Patriots butt!! 


You could use the same regiment for your diet and exercise plan! Plan, your exercise and food for the week.
Persevere, through the temptations to not move your body and/or swerve into a drive thru! Overcome the fact that
you are worth being healthy and fit! Keep your focus on the task at hand, by not losing sight of your goals!


Anything is possible, with a little work and a deep belief in yourself!




Fail to plan. Plan to fail!! 

Egg Ball

Isn't this a beautiful picture?!

Finally, I got a new computer! A big beautiful MAC! This was the easiest computer I've ever set up! One wire, plug it into the screen and into the wall. Follow the prompts ...DONE! Then... I have this IPhoto icon, I just put my SD card into the slot from my new Nikon and Ta Da! All of my pictures popped up! Oh my gosh so easy!

Just like this breakfast!! My boys call this the "Egg Ball"! It was the only way I would let them cook eggs over the summer when I wasn't home...In the microwave!!

Use a glass (plastic breaks down) 2 cup measuring cup.
I used: (use what you like!!)
3/4 cup of egg whites
1T onion, chopped
1 T pepper, chopped
2 mushrooms, chopped
1 handful fresh spinach, chopped
Mrs.Dash or pepper to taste
Cook for 1 minute, stir cook for another minute drop the egg ball onto your plate, done! Two minutes to a hot yummy breakfast!
So easy, even your kids can do it!!

Nobody else's footsteps lead exactly where you're going.

Food Guide Pymarid

Do you know that the USDA stands for United Stated Department of Agriculture? Did you ever wonder... why the USDA want us to eat so much bread, cereal, rice, and pasta? AGRICULTURE! This pyramid breaks down to about 300 grams of carbs a day! All of those carbs can lead to hyperinsulinenmia. Hyperinsulinenmia is also linked to diabetes, obesity, hypertension, and heart disease. By eating from the food guide pyramid, we are keeping everyone employed! From the farmers to industries to pharmaceutical companies to the doctors! Thanks, but no thanks!

Go fresh! Eat REAL food! Lean meats and vegetables, nuts and seeds, some fruit, little starch and no sugar! Watch yourself become healthier and healthier!!! Start taking note of how much processed foods you are eating and feeding your family. Stop making it! Start serving "real clean" food! See how great you feel!

Just because you're not sick doesn't mean you're healthy.