Wednesday, February 27, 2013
Bangin' Beach Abs
An intensive abs circuit that tones your tummy everywhere! Get those bangin' beach abs and rock them in your itty-bitty ab-tacular bikini! ;)
March Madness
Here it is, ladies and gentlemen! A challenge for March that involves your entire body! It's madness, I tell you!
For those of us in the Northern hemisphere, summer is just around the corner! Challenge your entire body and get it in tip-top shape for the warmer weather that is coming our way! My lovely Southern hemisphere subscribers, you all are so hardcore that you are already enjoying your bikini bodies, but will do this challenge anyway, because you are just that tough. ;)
Read below for the details.
For those of us in the Northern hemisphere, summer is just around the corner! Challenge your entire body and get it in tip-top shape for the warmer weather that is coming our way! My lovely Southern hemisphere subscribers, you all are so hardcore that you are already enjoying your bikini bodies, but will do this challenge anyway, because you are just that tough. ;)
Read below for the details.
The Details:
1. For the squats, feel free to do ANY variation of the exercise that you wish to do. Mix it up with regular squats, plie squats, sumo squats, one-legged squats; if you can dream it, you can do it!
2. All Ab workouts can be found either on my instagram feed or on my blog under the "Fit" page.
3. Like the February Ab Challenge, this does NOT replace your normal exercise routine. This is meant to challenge you and supplement your normal exercise routine.
4. It is absolutely essential that you maintain a clean, healthy diet in order to see optimal results! Don't sabotage your efforts with a poor diet. Don't starve yourself either. Eat plenty of fresh and healthy food!
5. Last, but certainly not least, send me any and all workout, progress, and before/after pictures either on instagram (#fitmarchmadness AND @fitspobod) or through e-mail (fitspobod@gmail.com) for a feature!
Let the madness commence!
Love Your Lower Abs
The "pooch," the "bulge," the "FUPA." Whatever you call them, who doesn't dream of more flattering lower abs?! Turn that "pooch" into perfection. Make that "bulge" bangin'! Transform that "FUPA" into FABULOUS! Love your lower abs!
Oblique Burner
A circuit to target your obliques! Give it a try. Repeat 2-3 times for maximum results!
Descriptions and examples of each exercise are best searched on Google. You can find videos that are very detailed! :)
Descriptions and examples of each exercise are best searched on Google. You can find videos that are very detailed! :)
Monday, February 25, 2013
A Lifestyle to Be Proud Of
I want to tell you a little background about me, my history with health and fitness, and the biggest lesson I learned through it all: my health is much more important than my weight. I am a real person with real strengths and weaknesses, just like everyone else.
We all have cellulite-free dreams of frolicking in a bikini all summer. However, losing weight does not necessarily mean that you are utilizing healthy habits. I think it is important to distinguish that "skinny" and "healthy" are not automatically synonymous terms. In my case, I would say my past approach with weight loss was less than ideal, although not as harmful as others. Everyone starts somewhere, and for me, that place was average, out of shape, and entirely unhealthy.
I used to count my calories like a mad woman and adhere myself to a firm calorie-constricted diet. I would consume no more than 1200 calories a day, yet often would consume less with a sense of pride. It didn't matter to me what these calories consisted of. It could have been Skinny Cow ice-cream or 100-calorie snack packs, as long as I met and did not exceed my goal of a maximum of 1200 calories that day, I was successful in my mind. "Eat Less, Move More" was my motto. I would drop weight like it was no big deal. "Oh, I have a big event in a month that I would like to look great for? No problem, let me just drop 10 pounds real quick."
Yeah, the idea of losing a lot of weight really quickly sounds pretty great, but in reality, it was completely and totally unhealthy in so many ways. I was obsessed with counting calories, and it affected my social life. I would have rather saved the calories than hang out with my friends and possibly "binge." If I ever went over 1200 calories, it was followed by feelings of defeat and guilt, even if I exceeded my limit by eating a piece of fruit! One should never feel guilty for eating fruit. This kind of lifestyle was completely unsustainable; I couldn't abstain from my friends and the finer things in life for the rest of my life just to be skinny!
In the end, when I couldn't stick to it anymore for a number of reasons and would go back to living a normal life, I would gain all the weight back and then some. It was like an never-ending yo-yo, and it was incredibly disappointing and discouraging.
I decided I needed a lifestyle change, and it needed to be long-term and sustainable. Counting calories every day and only consuming enough to not be considered "starving" was not only impractical and unsustainable, but harmful to my health in the long-term. The short-term satisfaction of being skinny for a few weeks was not worth the long-term health hazards of living this way.
As soon as I recognized that what I was doing was unhealthy and came to terms with it, I immediately stopped counting calories and instead started acknowledging the nutritional value of what I was eating. I read labels, learned about the ingredients, and focused on health benefits instead of weight loss. The most important change I had to make was my mindset.
Viewing your health as a lifestyle and not a diet is, in my opinion, the most important aspect to this change. As soon as I changed my mindset, I noticed incredible changes in my energy levels, clarity, and (of course) my body. The changes to my body became secondary concerns behind the multitude of health benefits that I was providing my body! As soon as I took care of my health, the rest took care of itself, including my weight. Now, if I had to guess, I would say I eat 1500-1800 calories a day of nutrient rich foods, and I never feel hungry or deprived. And guess what? I am now 10 pounds lighter, and those 10 pounds will not be coming back, because my health is my primary priority!
In order for it to be a lifestyle that you can maintain for the rest of your life, you have to have realistic expectations and goals. You don't need to adhere to impractical restrictions like "no carbs after 3 PM" or put yourself on some unhealthy liquids-only detox for days on end. Make healthy substitutions for things you like to eat, make conscious decisions about what you are feeding your body, and by all means eat enough healthy foods to fuel your body and allow it to build and repair. Make this a lifestyle that you can be proud of!
There is no need to sacrifice your happiness just to look great. Feed yourself healthy, nutrient dense foods, and enough of it, and the rest will take care of itself! You don't necessarily have to "eat less," you just have to eat right!
We all have cellulite-free dreams of frolicking in a bikini all summer. However, losing weight does not necessarily mean that you are utilizing healthy habits. I think it is important to distinguish that "skinny" and "healthy" are not automatically synonymous terms. In my case, I would say my past approach with weight loss was less than ideal, although not as harmful as others. Everyone starts somewhere, and for me, that place was average, out of shape, and entirely unhealthy.
Yeah, the idea of losing a lot of weight really quickly sounds pretty great, but in reality, it was completely and totally unhealthy in so many ways. I was obsessed with counting calories, and it affected my social life. I would have rather saved the calories than hang out with my friends and possibly "binge." If I ever went over 1200 calories, it was followed by feelings of defeat and guilt, even if I exceeded my limit by eating a piece of fruit! One should never feel guilty for eating fruit. This kind of lifestyle was completely unsustainable; I couldn't abstain from my friends and the finer things in life for the rest of my life just to be skinny!
In the end, when I couldn't stick to it anymore for a number of reasons and would go back to living a normal life, I would gain all the weight back and then some. It was like an never-ending yo-yo, and it was incredibly disappointing and discouraging.
I decided I needed a lifestyle change, and it needed to be long-term and sustainable. Counting calories every day and only consuming enough to not be considered "starving" was not only impractical and unsustainable, but harmful to my health in the long-term. The short-term satisfaction of being skinny for a few weeks was not worth the long-term health hazards of living this way.
As soon as I recognized that what I was doing was unhealthy and came to terms with it, I immediately stopped counting calories and instead started acknowledging the nutritional value of what I was eating. I read labels, learned about the ingredients, and focused on health benefits instead of weight loss. The most important change I had to make was my mindset.
Viewing your health as a lifestyle and not a diet is, in my opinion, the most important aspect to this change. As soon as I changed my mindset, I noticed incredible changes in my energy levels, clarity, and (of course) my body. The changes to my body became secondary concerns behind the multitude of health benefits that I was providing my body! As soon as I took care of my health, the rest took care of itself, including my weight. Now, if I had to guess, I would say I eat 1500-1800 calories a day of nutrient rich foods, and I never feel hungry or deprived. And guess what? I am now 10 pounds lighter, and those 10 pounds will not be coming back, because my health is my primary priority!
In order for it to be a lifestyle that you can maintain for the rest of your life, you have to have realistic expectations and goals. You don't need to adhere to impractical restrictions like "no carbs after 3 PM" or put yourself on some unhealthy liquids-only detox for days on end. Make healthy substitutions for things you like to eat, make conscious decisions about what you are feeding your body, and by all means eat enough healthy foods to fuel your body and allow it to build and repair. Make this a lifestyle that you can be proud of!
There is no need to sacrifice your happiness just to look great. Feed yourself healthy, nutrient dense foods, and enough of it, and the rest will take care of itself! You don't necessarily have to "eat less," you just have to eat right!
Saturday, February 16, 2013
Stuffed Pork Tenderloin
Comfort foods hold a special place in my heart, especially because they are usually relatively quick and easy to make for the times when I am craving swift satisfaction in my belly. Often times, "comfort foods" tend to be loaded with more unhealthy calories and fat than I want to consume. However, it doesn't always have to be this way! Eating a clean, healthy diet does not mean you have to give up your favorite foods or spend hours prepping in the kitchen. With just a little tweaking and a few substitutions, you can enjoy your quick and easy comfort foods with gratification sans the guilt!
Simple, healthy comfort food may be one of my favorite things. Some warm, lean red meat can go a long way on a cold night. Dinner doesn't always have to be so complicated!
Stuffed Pork Tenderloin
Serves: 2 people
Serving Size: 5 slices
Calories per Serving: 235
Macros: 12g of Carbs
10g of Fat
22g of Protein
Ingredients:
1 lean Pork Tenderloin
2 wedges of light Laughing Cow Cheese (I used light creamy swiss.)
½ Cup Fresh Spinach
2 Large Eggs
½ Cup Panko Bread Crumbs
Toothpicks, optional (I would recommend them, but I did not have any on hand, either.)
Directions: (refer to the image above for a demonstration)
Preheat the oven to 350ºF.
Whisk the eggs in a bowl and set aside.
Butterfly the Tenderloin length-wise to create a pocket, without cutting it totally in half (leave one side still connected). Spread the cheese on the loin inside the pocket. Next, layer the fresh spinach. Fold the tenderloin to close it, securing it with toothpicks, if you have them. Dip the stuffed tenderloin in the eggs, making sure to give it a good coat, and then roll it in the bread crumbs. Place on a baking pan and bake for 20-30 minutes until cooked through, or until the internal temperature is 140-155º. Let the tenderloin sit for about 10 minutes to allow it to cook through a little more. Remove toothpicks, slice and serve!
My Tip: Top it off with Sriracha Sauce for an extra "kick." It only adds 5 calories and 1g of Carbs to your macros! Plus, the chili peppers in Sriracha Sauce contain a component known as capsaicin, which is loaded with health benefits, including a boost to your metabolism and a rise in your endorphin levels.
Wednesday, February 13, 2013
Rainy Day Workout
When it comes to fitness, I hold a "no excuses" policy! Excuses do not produce results. Effort does. It may be raining cats and dogs outside, you may not have a gym membership, or you may not want to face the rain to get to the gym, but that doesn't mean that you can't break a sweat! Here is a workout that anyone can do anywhere (inside, of course) on a rainy day!
We have had almost 2 days of solid rain here, and it has put quite a damper on my normal routine. At the moment, I am what most people refer to as "gym poor." I haven't quite found the funds to shell out for an awesome gym membership, but that is not an excuse. I love to run and workout outside, because it feels so freeing and peaceful. I experience so many cool things each time I step outside for a run, from people walking down the street to the smell of blooming flowers. However, running and working out outside in the rain sounds more like an illness waiting to happen. Yeah, yeah…"if you keep waiting until the conditions are just right you will never get anything done" and all that, but I can accomplish just as much at home without risking illness, injury, or a headache from traffic while driving in the rain. So can you! Don't let the weather keep you from achieving your goal.
We have had almost 2 days of solid rain here, and it has put quite a damper on my normal routine. At the moment, I am what most people refer to as "gym poor." I haven't quite found the funds to shell out for an awesome gym membership, but that is not an excuse. I love to run and workout outside, because it feels so freeing and peaceful. I experience so many cool things each time I step outside for a run, from people walking down the street to the smell of blooming flowers. However, running and working out outside in the rain sounds more like an illness waiting to happen. Yeah, yeah…"if you keep waiting until the conditions are just right you will never get anything done" and all that, but I can accomplish just as much at home without risking illness, injury, or a headache from traffic while driving in the rain. So can you! Don't let the weather keep you from achieving your goal.
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