Hot Body Challenge: Day 23 Food & Workout Log

5:45 a.m.
1 apple

8:45 a.m.
2 pc low-sodium bacon
1 boiled egg
1/3 of scrambled egg
1 pc whole wheat toast with Parkay butter spray

2:00 p.m.
salad with 3 oz chicken breast, 3 tbs cheese, croutons, avocado, tomatoes, cucumbers and 2 svg light ranch dressing

6:00 p.m.
Pure Protein bar

9:00 p.m.
1 cup baked beef ziti with spinach (Weight Watchers recipe)
2 oz watermelon

Water total: 75 oz
Workout: 90 min Bikram yoga session
               140 manual squats

Rundown: today was ok. The time between my 8:45 meal and 2:00 meal was too long. Calories were a little on the low side, probably around 1100 and protein could have been about 20 grams higher (it was around 70g).

Hot Body Challenge: Day 22 Food & Workout Log

 8:30 a.m.
1/4 cup oatmeal with 1tbs sugar-free strawberry preserves
1 boiled egg

12:00 p.m.
Protein shake with 6 oz soy milk and 1 scoop whey protein
4 oz watermelon
coffee with 1.5 tsp sugar, 1.5 tsp non-dairy creamer and 1 tbs Cool Whip

3:30 p.m.
salad with 3.5 oz chicken, avocado, tomato, cucumbers, croutons and 2 svg light ranch

7:00 p.m.
1 cup baked beef ziti with spinach

Water total: 75 oz
Workout: 90 min Bikram hot yoga session

Rundown: today was good. I increased my water and got in my workout. Calories were probably around 1200 with protein around 80 grams.

Serving Sizes Made Simple

Ever wonder just how much is in a serving? Sure, if you take a look at the nutrition facts label, it tells you exactly. But unless you have a food scale or a measuring cup handy, it can be a little difficult and frustrating to try to figure out "x" amounts of grams or ounces or most any other measure.

Here's a handy guide to some of the most common things we eat to help you control your portions while putting your meals together.

MEAT: Single serving: 3 ounces cooked. Size comparison: A deck of cards. Calories: 150

PASTA: Single serving: 1 cup cooked. Size comparison: Baseball. Calories: 180-210

BUTTER:  Single serving: 1 tablespoon. Size comparison: Bottle top of a gallon milk jug. Calories: 100

NUTS: Single serving: 1 ounce. Size comparison: Short shot glass. Calories: 170

POTATO: Single serving: 3 ounces. Size comparison: Computer mouse. Calories: 90 calories

Hot Body Challenge: Day 21 Food & Workout Log

8:00 a.m.
1 serving oatmeal
1/2 boiled egg
2 slices grapefruit
coffee with almond milk and 2 tsp raw sugar

10:00 a.m.
1 oz mixed nuts

1:00 p.m.
Pure Protein bar

3:30 p.m.
club sandwich (bought at grocery store)

8:30 p.m.
salad with chicken, tomatoes, cucumbers, sliced almonds and 2 tbs raspberry vinaigrette

Water total: 60 oz
Workout: none

Rundown: Today wasn't too bad, especially since I spent 5 1/2 hours on the road driving from LA to Phoenix. I did miss my workout, which is not good. Water total is fine, however I do want to increase my daily amount. Protein could have been higher and I should not have waited so long after my 3:30 meal to eat.

Hot Body Challenge: Day 20 Food & Workout Log

Cheat day!

4:30 a.m.
apple

7:30 a.m.
Einstein's breakfast bagel: bacon, egg & cheese on whole wheat

10:30 a.m.
apple

11:30 a.m.
1.25 oz mixed nuts

3:30 p.m. (at Bottega Louie)
3 roasted beets
1/2 club sandwich and few fries and chips
1 glass wine

6:30 p.m.
1 inch bite of a sea salt brownie

7:30-9:30 p.m.
2 mixed drinks

Water total: 35 oz
Workout: none

Rundown: Bad day! This day I was travelling (which makes it tougher, no excuse though). The day started off ok, but went downhill after my 3:30 meal -- that was my last meal of the day! Not good at all. My water total was way too low and I didn't get in a workout.  In my defense (haha), today was my cheat day and I spent the evening at a Prince concert; food and working out just wasn't on my mind.

Hot Body Challenge: Day 19 Food & Workout Log

6:00 a.m.
1/4 cup oatmeal with 1 tbs strawberry preserves
1 boiled egg

8:00 a.m.
1 cup mixed fruit

10:00 a.m.
1 oz mixed nuts
3 oz piece of baked chicken

2:00 p.m. (post-workout)
protein shake with 1 cup soy milk, 1/2 container Greek yogurt, 1 tbs natural peanut butter, 1 tbs mini chocolate chips, 1 scoop whey protein

5:00 p.m.
apple

9:30 p.m.
Pure Protein bar

Water total: 100 oz
Workout: 90 minute Bikram hot yoga session

Rundown: today was ok. Toward the end of the day, I was running errands and didn't plan very well so I ended up buying a box of protein bars while I was out and that was dinner. Water amount was great.

Hot Body Challenge: Day 18 Food & Workout Log

7:45 a.m.
10 oz mixed fresh fruit
1 boiled egg (some yolk removed)
(200 calories)

10:30 a.m.
2 pieces low-sodium bacon
1 piece whole wheat toast with butter spray
1/4 grapefruit
coffee with 1.5 tsp sugar, 1.5 non-dairy creamer, 1 tbs Cool Whip
(220 calories)

1:45 p.m.
Protein shake (post-workout)
-1 cup soy milk
-1.5 tsp sugar
-3 fresh frozen strawberries
-1 scoop whey protein
-2.5 oz Greek yogurt
(275 calories)

4:45 p.m.
Turkey sandwich on one slice whole wheat bread, 1 oz cheese, 1/2 tbs mayo
5 mixed nuts
(335 calories)

6:30 p.m.
10 oz mixed fruit
coffee with 1.5 tsp sugar, 1.5 tsp non-dairy creamer, 1 tbs Cool Whip
(150 calories)

9:00 p.m.
2 oz baked skinless chicken breast
1 cup green beans
(150 calories)

11:00 p.m.
5 mixed nuts
5 oz mixed fruit
(85 calories)

Total calories: 1435
Total water: 60 oz

Workout:

• 30 min treadmill intervals
• 15 min on Stepmill
• Legs
• Lunges, no weight 3x10 each leg with deadlifts 25 lbs 3x10
• High step-ups 1x20 each leg
• Leg extensions 105 lbs 3x10
• Seated leg curls 90 lbs 3x10
• Standing calf raises 90 lbs 3x15
• Stretched 

Rundown: today was good. Calories weren't too low. Water intake could've been higher. Workout was good-changed it up a bit. 

Hot Body Challenge: Day 17 Food & Workout Log

8:30 a.m.
1/4 cup oatmeal with 1 tbs sugar-free preserves
protein shake with 6 oz cup soy milk and 1 scoop whey protein
(265 calories)

10:30 a.m.
5 almonds
1 cups mixed fresh fruit (watermelon, strawberries, grapes, melon)
(135 calories)

12:30 p.m.
1 oz mixed nuts
(170 calories)

3:30 p.m.
turkey sandwich on whole wheat with mustard
1 cup mixed fresh fruit
regular tall coffee from Starbucks with Splenda and cream
(360 calories)

7:30 p.m.
4.5 oz baked pork chop
1 cup green beans
10 grapes
(395 calories)

Total calories: 1325
Total water: 70 oz

Workout: two today!

• Workout1: 1 50 minute brisk walk
• Workout2: Look at Me Now Cardio Circuit (20 minutes) & stretched 

Rundown: today was a good day! Calories are a little lower, but good. Water amounts were good too -- will however, be looking to increase water. 

Hot Body Challenge: Day 16 Food & Workout Log

9:30 a.m.
1/4 cup oatmeal with 1 tbs sugar-free strawberry preserves
2 slices low-sodium bacon
1 egg scrambled
coffee with 1.5 tsp sugar, 1.5 tsp non-dairy creamer, 1 tbs Cool Whip
(275 calories)

11:45 a.m.
1/2 PB&J on whole wheat with 1 tbs natural peanut butter and 1 tbs sugar-free preserves
(190 calories)

2:45 p.m.
3 oz catfish
1/2 svg grits with .5 oz cheddar cheese
1/2 cup corn and okra mix
(295 calories)

5:00 p.m.
1 container plain Greek yogurt with 1 tsp Splenda, 2 fresh sliced strawberries and 1/2 cup honeydew melon
coffee with 1.5 tsp sugar, 1.5 tsp non-dairy creamer, 1 tbs Cool Whip
(180 calories)

7:30 p.m.
4 oz herb baked salmon
8 thin asparagus spears
(300 calories)

9:45 p.m.
protein shake with 1 scoop whey protein, 1/2 cup soy milk, 1/2 cup water and 2 fresh sliced strawberries
(170 calories)

Total calories: 1410
Total water: 60 oz
Workout: two workouts today!

• WORKOUT 1
• 40 min cardio: 20 min stairmaster, 20 minute intervals on treadmill
• Back
• Assisted pull-ups 3x8
• One arm dumbbell rows 27.5 lbs 3x10 each side
• V-bar pulldowns 50 lbs 3x10
• Reverse flyes 30 lbs 3x10
• Rope pulldowns 40 lbs 3x10
• Shoulders
• Cable overhead press 20 lbs 3x10 
• Cable upright rows 40 lbs 3x10
• 2 step laterals 5 lb dumbbells 3x10

• WORKOUT 2
• 30 min cardio on stairmaster

Rundown: today was great! I went to the gym twice for two workouts! Calories were good and protein amounts were good. Meal time spacing was good, no more than 3 hours between meals. I could've had more water though. 

Hot Body Challenge: Day 15 Food & Workout Log

9:30 a.m.
1 whole wheat/white flour mix pancake with cantaloupe, strawberry and sugar-free strawberry preserves
1/2 scoop of protein with 1/2 cup water
coffee with 1.5 tsp sugar, 1.5 tsp non-dairy creamer, 1 tbs Cool Whip
(250 calories)

12:30 p.m.
20 almonds
2 slices cantaloupe
(200 calories)

3:30 p.m.
turkey sandwich on whole wheat with mustard
1 slice cantaloupe
(260 calories)

7:00 p.m.
4 oz catfish fillet
3/4 cup corn & okra mix
1/4 cup grits with 1 oz cheddar cheese
(515 calories)

Total calories: 1225
Water total: 80 oz
Workout: abs & stretched

• 2 sets of 25 for each exercise
• crunches, toe touches, bicycle crunches, Russian twists

Rundown: today was good. I kept my meals right around every 3 hours. Water intake was above normal. I probably could've had a little more protein. 

Hot Body Challenge: Day 14 Food & Workout Log

Cheat Day!

8:00 a.m.
coffee with 1.5 tsp sugar, 1.5 tsp non-dairy creamer, 1 tbs Cool Whip

9:30 a.m.
2 whole wheat/white flour mix pancakes with cantaloupe, strawberries, 1 tbs sugar free strawberry preserves and 1 svg Reddi Whip
.5 oz sausage
1.5 scrambled eggs

11:30 a.m.
20 almonds

3:30 p.m.
1 whole wheat mix crab cake with a horseradish and light sour cream sauce
1/2 cup Progresso gumbo soup
1/4 cup sweet potato puree
1/2 cup mixed greens
2 mini cornbread muffins with Parkay butter spray

7:30 p.m. (at Buffalo Wild Wings-my cheat)
5 buffalo wings
handful of Hubby's fries
the celery and carrots that come with the wings

9:00
1 slice cheesecake with cherries (my other cheat)

Water total: 90 oz
Workout:

• 1 hour walk (morning)
• 1 hour cardio at gym: 30 min stairmaster, 30 min cross-trainer (morning)
• shoulder circuit, 5 lb dumbbells-3 sets of 10-15 reps each exercise (evening)
• side raises, front raises, rear delt raises, overhead press

Rundown: today was a cheat day so with that in mind, it wasn't terrible. I would have liked to have had the cheesecake with my 7:30 p.m. meal so it could be a "meal." As it was Buffalo Wild Wings didn't have cheesecake, so I made a special stop to get it and of course had to eat it later. Oh well. The rest of the day was ok -- there were some 4 hour gaps when I prefer for the gaps between meals to be no more than 3 hours. But water intake was good! Tomorrow, it's back to it. I enjoyed my treats and now back to work! 

Hot Body Challenge: Day 13 Food & Workout Log

8:30 a.m.
1.5 eggs scrambled
1/4 cup oatmeal with 1/2 tbs sugar free strawberry preserves
1/2 grapefruit
5 almonds

12:00 p.m.
Protein shake with 6 oz soy milk, 1 scoop whey protein
3 fresh strawberries (1 lightly dipped in sugar)
5 almonds

3:30 p.m.
herb baked salmon with olive oil
2/3 cup brown rice
vegetable ratatouille
coffee with 1.5 tsp sugar, 1.5 tsp non-dairy creamer and 1 tbs Cool Whip

6:30 p.m.
1/2 cup Greek yogurt with 1/2 tsp Splenda, 2 oz cantaloupe & 1 large fresh strawberry
10 almonds

8:45 p.m.
Protein shake with 6 oz soy milk, 1 scoop whey protein, 1 tbs natural peanut butter
1 oz cheese with 2 Wheat Thins flatbread crackers
coffee with 1.5 tsp sugar, 1.5 tsp non-dairy creamer & 1 tbs Cool Whip

12:00 a.m.
1 oz cheese

Water total: 70 oz
Workout:

• Zumba (in the morning)
• Arms (in the evening)
• bicep hammer curls 10 lbs 3x8
• tricep kickbacks 10 lbs 3x8

Rundown: good day. The midnight snack craving kicked in and I had a little piece of cheese which I could have done without, but that was way better than having junk. My calories were a little higher today, partly because Zumba wore me out! I must have burned a lot of calories -- which in turn will make you a little more hungry throughout the day. Water intake was good. 

Hot Body Challenge: Look at Me Now Cardio Circuit

If you are having a hard time fitting cardio into your fitness routine because you don't have cardio equip, a gym membership or time to go out for a walk/jog -- well, this is for you. This is also for you if you want to change things up a bit, which I strongly encourage. Turn on some music that will make you move, go into your living room, bedroom, basement, backyard -- wherever -- and get to work!

Each exercise is performed for 1 minute. The routine below takes 10 minutes. Repeat it to get a full 20 minute cardio workout.

Things you'll need:

• Open space
• Jump rope (optional)
• Timer
• Some move your butt music! 

0:00-1:00 Walk in place-high knees
1:00-2:00 Jump rope (if you don't have one, do movements without the rope)
2:00-3:00 Jumping jacks
3:00-4:00 Walk in place-high knees
4:00-5:00 Burpees (example below)
5:00-6:00 Mountain climbers (example below)
6:00-7:00 Walk in place-high knees
7:00-8:00 Sprint in place
8:00-9:00 Jog in place
9:00-10:00 Run in place-high knees
REPEAT

Hot Body Challenge: Day 12 Food & Workout Log

6:30 a.m.
coffee with 1.5 tsp sugar, 1.5 tsp non-dairy creamer, 1 tbs Cool Whip

7:30 a.m.
3 oz canatloupe

9:45 a.m.
.75 oz sausage
1.5 scarmbled eggs
1 piece whole wheat toast with Parkay butter spray

1:00 p.m.
1 black bean turkey burger with .5 oz pepperjack cheese and corn & salsa topping
1/2 cup green beans
1/2 grapefruit

4:00 p.m.
12 almonds
3 oz cantaloupe

7:00 p.m.
1 apple

10:00 p.m.
1 chicken, tomato and basil pizza on a whole wheat tortilla
(tortilla cut into 4 slices for approx. 250 calories total)

Water total: 72 oz
Workout: 20 min cardio-my Look at Me Now Cardio Circuit

Rundown: today was good. Even the late night "pizza" wasn't bad because I went to bed late. My water totals were good and I didn't have any long gaps between meals. My protein amounts were good at approx. 75 grams.

My Fatal Five Fitness Goal Saboteurs

Just when we decide that we're going to be better about our diet, exercise more to lose a few pounds -- here come the obstacles. Take a look at these five things that can sabotage your efforts.

DOUBT: This one's simple: If you don't think your program is going to work, then it's not going to work.

If you've never been in shape, you have to believe that somehow, someway this time is going to be different. If you're trying to get back into shape, you have to believe that in the next few weeks and months you'll be getting into the best shape of your life.

You can't doubt. You have to know that what you're doing will work. Otherwise, what's the point?

PERFECTION: Our circumstances will never be perfect, so just do something.

For example, with me, I knew I had to fold the laundry and that it would take a couple of hours, so the basket just sat there full for days. Then finally, I said, let me take 5 minutes to fold just a few things. After 5 minutes here and there over a couple days got the laundry folded and put away. Had I not just started -- even for 5 minutes a shot -- that basket would probably still be sitting there with newly washed clothes piling on top of it.

Don't strive for perfection. Strive for improvement.

Hot Body Challenge: Day 11 Food & Workout Log

9:30 a.m.
Protein shake with 1 scoop whey protein & 6 oz soy milk
1/4 cup oatmeal with 2 fresh strawberries sliced
coffee with 1.5 tsp sugar, 1.5 tsp non-dairy creamer, 1 tbs Cool Whip

1:30 p.m.
1 black bean turkey burger with pepperjack cheese and corn & salsa topping
1 cup green beans
1 cup green grapes
1 slice cantaloupe

5:30 p.m.
12 almonds
1 oz cheddar cheese
2 Wheat Thins flatbread crackers

7:30 p.m.
1 apple

9:30 p.m.
1 svg chicken ratatouille
1/2 cup brown rice

11:00 p.m.
5 almonds

Water total: 72 oz
Workout:

• 30 min cardio on cross-trainer
• Legs
• Smith machine squats: 50 lbs 3x10 with 10 jump squats in-between each set
• Decline leg press: 90 lbs 3x10
• Lying leg curls: 50 lbs 3x10
• Standing calf raises 90 lbs 3x15
• Cable glute kickbacks 25 lbs 3x10 each leg
• 100 standing hip extensions (each leg)
• Stretched 

Rundown: today was good, no slips on the diet and the workout was great. Also, water amounts have increased from my normal 60 oz to 72 oz or more. The time between meal 1 and 2 & meal 2 and 3 was a little too long (at 4 hours instead of 2-3 hours between meals). And eating dinner at 9:30 is a little late, I'd like for it to be no later than 8:30. I need to have my last meal 3 hours before I go to bed. The 5 almonds at 11:00 p.m. were satisfying a snack craving -- could've done without those. 

Hot Body Challenge: Day 10 Food & Workout Log

9:30 a.m.
.5 oz sausage pattie
1 slice whole wheat toast with Parkay butter spray
1.5 eggs scrambled
1/2 grapefruit
coffee with 1.5 tsp sugar, 1.5 non-dairy creamer, 1 tbs Cool Whip

1:00 p.m.
3 chicken tenders pan cooked in olive oil
1/2 cup brown rice
1/2 cup peas

4:30 p.m.
1/2 cup Greek yogurt with 1 slice cantaloupe and 1 tsp Splenda
1/2 cup green grapes
12 almonds

9:00 p.m.
1 black bean turkey burger with .25 oz peperjack cheese & tomato and corn salsa topping
1/2 cup whole green beans

Water total: 72 oz
Workout:

• upper body routine of my Get Me Total Bodied Workout
• 100 squats
• 10 min cardio circuit
• stretched  

Rundown: today was good. I ate well, except there was a long gap between my 4:30 meal and my 9:00 dinner. I should have had a little something around 6:00. Water intake was increased, so that's good.

Hot Body Challenge: Day 9 Food & Workout Log

9:30 a.m.
Protein shake with 1 scoop whey protein and 6 oz soy milk
1/4 cup oatmeal with 1 tbs sugar-free strawberry preserves
1/2 grapefruit
coffee with 1.5 tsp sugar, 1.5 tsp non-dairy creamer, 1 tbs Cool Whip

12:00 p.m.
2 slices cantaloupe

3:00 p.m.
1 piece cod fillet pan cooked in cooking spray
1 cup peas

6:30 p.m.
1/2 Greek yogurt with 1 slice cantaloupe
20 almonds

9:00 p.m.
3 pieces chicken tenders pan cooked in olive oil
1/2 cup peas
1/2 cup brown rice

10:00 p.m.
3 Wheat Thins flatbread crackers
1 oz assorted cheeses
1/2 cup strawberries and grapes
1 glass wine

Water total: 40 oz
Workout: 45 min cardio (25 min Stairmaster and 20 min cross-trainer)

Rundown: today was good. Water was a little low, but everything else was good. Even my ten 'o clock anniversary snack wasn't too bad (not an everyday thing).

Hot Body Challenge: Day 8 Food & Workout Log

9:45 a.m.
1/4 cup oatmeal with 3 fresh sliced strawberries
1/2 grapefruit
coffee with 1.5 tsp sugar, 1.5 tsp non-dairy creamer, 1 tbs Cool Whip

1:15 p.m. (at Wildflower Bread Co.)
1/2 chicken walnut sandwich
Bleu cheese salad
1 chocolate chip cookie
water

9:00 p.m.(at Chili Thai)
Mixed vegetables with chicken (no rice or noodles)

Water total: 40 oz
Workout: 3 sets of 10 push-ups
               3 sets of lunges 15 each leg
               3 sets 25 jumping jacks

Sidenote: Today wasn't so great. A few bad days in a row. Sigh. My water intake was low, I didn't eat every 2-3 hrs and I didn't have enough protein. And I shouldn't have had that cookie. Tomorrow will be better!

Hot Body Challenge: Day 7 Food & Workout Log

7:00 a.m.
coffee with 1.5 tsp sugar, 1 tsp cream

10:00 a.m.
1 plain bagel
1 container of strawberry Greek yogurt

6:00 p.m. (at Mi Piaci)
Bread with olive oil and balsamic vinegar
Taste of prosciutto wrapped melon and fries
Chicken picatta
1/2 cup potato puree
coffee with light sugar and cream and water

8:00 p.m.
Starbucks regular coffee with light sugar and cream

11:00 p.m.
1 bag peanut M&Ms

Sidenote: day 2 of my weekend in LA. Today was a little rough. I didn't eat every 2-3 hours, my water was very low and I had candy. Today was not a good one.

Water total: 30 oz
Workout:
-hiked through Runyon Canyon for 2 hours
-2 sets of 10 push-ups
-2 sets of 15 manual squats

Hot Body Challenge: Day 6 Food & Workout Log

8:00 a.m.
1/4 cup oatmeal with 2 fresh sliced strawberries and a sprinkle of Splenda
Protein shake with 1 scoop whey protein, 1 cup soy milk, 5 fresh frozen strawberries
1/2 grapefruit

11:15 a.m.
Turkey sandwich on whole wheat with mustard and lettuce
6 fresh strawberries
1/2 grapefruit

2:30 p.m.
1 banana protein muffin
5 pretzel M&Ms

3:00 p.m.
Diet Coke

4:30 p.m.
1 protein banana  muffin

9:00 p.m.
2 homemade grilled chicken tacos
1/2 cup refried bean and rice mix
6 oz margarita

11:00
2 Starbursts

Water total: 30 oz
Workout: None

Sidenote: This is day one of my weekend in LA My water intake was below my goal and I missed working out. Did a little extra workout on Sunday to make up for missing.  

Hot Body Challenge: Day 5 Food & Workout Log

9:30 a.m.
1/4 cup oatmeal with 3 fresh sliced strawberries and a sprinkle of Splenda
1 scoop whey protein with 1/2 cup soy milk
1/4 grapefruit
coffee with 1.5 tsp sugar, 1.5 tsp non-dairy creamer and 1 tbs Cool Whip

12:00 p.m.
1.5 cups chicken stir-fry with vegetables
1/2 cup brown rice

3:15 p.m.
PB&J on whole wheat with 1 tbs natural peanut butter and 1 tbs sugar-free strawberry preserves

7:00 p.m.
1 banana protein muffin

8:30 p.m.
Turkey sandwich on whole wheat with lettuce, tomato and 1 tbs mayo
1 small baked Klondike potatoe
coffee with 1.5 tsp sugar, 1.5 tsp non-dairy creamer, 1 tbs Cool Whip

Water total: 60 ounces
Workout: lower body routine of my Get Me Total Bodied workout and stretched

Hot Body Challenge: Day 4 Food & Workout Log

8:30 a.m.(post-workout)
1/2 apple
1 scoop whey protein with 1/2 cup soy milk

9:30 a.m.
omelet with 1 whole egg, 1 egg white, fresh spinach, tomatoes, mushrooms, pinch of shredded cheddar cheese
2 pc low-sodium bacon
1/2 grapefruit
coffee with 1.5 tsp sugar, 1.5 tsp non-dairy creamer, 1 tbs Cool Whip

12:30 p.m.
1 svg baked whitefish
5 steamed asparagus spears
1 svg Klondike potatoes (microwaved then pan cooked in cooking spray)

3:00 p.m.
1/2 cup Greek yogurt with 3 fresh strawberries sliced and 1 tbs sliced almonds

6:00 p.m.
Banana protein muffin

9:00 p.m.
1.5 cups chicken stir-fry with lots of veggies
1/2 cup brown rice
coffee with 1.5 tsp sugar, 1.5 tsp non-dairy creamer, 1 tbs Cool Whip

Water total: 60 ounces

Workout:
Cardio: 45 min on Stairmaster
Weights: shoulders & back

Shoulders-
Dumbbell upright row 15 lbs, 3 sets of 15
Machine lateral raises 25 lbs, 3 sets of 12
2-step laterals 8 lbs for 5 reps, 5 lbs for 5 reps

Back-
Assisted pull-up 3 sets 8,6,4 reps
Dumbbell one-arm row 22.5 lb, 3 sets 10 reps each arm
Machine reverse flyes 30lb, 3 sets 10 reps

Stretched.

Hot Body Challenge: Day 3 Food & Workout Log

9:00 a.m.
omelet with 1 whole egg, 1 egg white, fresh spinach, mushrooms and tomato
2 pc low-sodium bacon
1 cup coffee with 1.5 tsp sugar, 1.5 tsp non-dairy creamer & 1 tbs Cool Whip

12:30 p.m.
1 cup beef with broccoli, no rice
1 apple

3:00 p.m.
1/2 cup Greek yogurt with 2 fresh strawberries & 1 tbs sliced almonds

6:30 p.m.
Turkey spinach wrap with fresh spinach, tomato, mushrooms, 1 tbs cheddar cheese & 1 tbs light ranch dressing

8:30 p.m.
1 pc whitefish oven baked with 1 tsp olive oil
5 steamed asparagus spears
1/2 svg Klondike potatoes (microwaved in plastic wrap until tender then pan cooked in cooking spray)

10:00 p.m.
1 cup coffee with 1.5 tsp sugar, 1.5 tsp non-dairy creamer & 1 tbs Cool Whip

Water total: 60 ounces

Workout: Abs

• 3 sets of 20 
• crunches, toe-touches, reverse crunches, Russian twists
• 3, 30 second planks

Zumba Schumba! Then I Tried It

When new fitness fads take over and everybody flocks toward them, I usually roll my eyes and say, "Here we go again."

So when the increasingly popular Zumba started to take over the world -- well, the fitness world, anyway -- all I could think was "Zumba schumba." Yup. That's been my attitude for the last few years. But this time, rather than flat out dismiss the growing trend, I decided to give it a try.

I've always had a negative opinion about fitness fads because there are no miracle solutions for weight loss. It doesn't work like that. But there are lots of people who think it does and fads often take advantage of them.

It doesn't matter what the latest new thing is that's generating all the buzz it's highly unlikely to get you in shape by itself.

Some fads could be a valuable part of an overall fitness program. Others are just crap. But to have success, any exercise plan needs to be complete (resistance training, cardio and flexibility), done consistently and include a nutrition plan.

I decided to re-think my position on Zumba when a friend suggested that I look into teaching a Zumba class because she thought I'd be good at it.

My instant response was "I don't do Zumba."

Later that night, I thought back to that conversation and my response, which on further consideration sounded very arrogant, as if I was somehow above the dance class. That didn't sit well with me. Right then and there I decided to give it a try -- you know, just to see what it was all about.

I got another friend to tag along. She hadn't ever done it either.

We had to get on a wait-list to even get into the darn class. After that, we got our little passes and walked into a room full of about 50 women -- and I think I saw one guy. The gal at the door collected our passes, and I thought, "Wow. They aren't playin'."

The class started off a little dry, fueling my doubts. But I quickly realized that was just the warm-up. At about 30 minutes into the hour workout, my opinion had swayed.

I liked it!

I was having fun and working up a good sweat. And the variety of dance steps from the salsa to the samba to hip hop moves definitely got my heart rate up.

Some steps were a little hard to get. With a full class, seeing the instructor the whole time was a little difficult. Luckily, the salsa class I took a few years back and being familiar with aerobic style choreography helped me get the steps pretty quickly. And having been a member of my high school's dance team didn't hurt either. My friend said she did fine, too.  

OK, so my opinion of Zumba has changed. I think it's great way to get in some cardio. After the class my face was red and my light gray tank had turned a dark gray -- signs of a good workout.

If you add Zumba to a regular strength training program and a healthy diet you'll be able to get fit.

Now here's where it gets tricky.

Yes, Zumba is a good form of cardio. But one class is only an hour. If you're trying to lose weight, doing the class once a week is not enough. You'll need more cardio and don't forget to add in strength training and flexibility components. And, of course, follow a healthy meal plan.

Do that and you'll see progress. But by itself, the hottest trend isn't enough.

Hot Body Challenge: Day 2 Food & Workout Log

8:45 a.m.
1/4 cup oatmeal
1 tbs sugar-free strawberry preserves
1 scoop whey protein mixed with 1/2 cup water
1 slice grapefruit
1 cup coffee w/ 1.5 tsp sugar, 1.5 tsp non-dairy creamer

12:45 p.m.
1.5 cups homemade chicken & vegetable soup

2:45 p.m.
1 sliced apple
1 tbs natural peanut butter

5:45 p.m.
Turkey sandwich on whole wheat with:
1 slice provolone cheese
lettuce
1/2 tbs mayo
light mustard
1/2 cup coffee with
3/4 tsp sugar, 1 tsp non-dairy creamer, 1 tbs Cool Whip (treat)


9:15 p.m.
1.5 cups beef with broccoli
1/2 cup brown rice

10:30
1 tbs sunflower seeds

Water total: 60 ounces

Workout:
40 min cardio on Stairmaster
Leg day:
Smith machine squats- 50 lbs/3 sets of 10 reps
Incline leg press-90 lbs/3 sets of 20 reps
Calf raises on leg press-90 lbs/3 sets of 20 reps
Weighted glute kickbacks-25 lbs/3 sets of 10 reps each leg

Sidenote: You'll notice that I like to use Cool Whip in my coffee. Coffee is one of those things I just have to have and the whipped cream is one of my little treats. I really like Starbucks coffee and always get whipped cream on top of my regular black coffee, but their whipped cream can add around 70-140 calories (depending on how much you get). So, my compromise is to use Cool Whip which saves me 60-130 calories.

Hot Body Challenge: Day 1 Food & Workout Log

8:30 a.m.
1/4 cup oatmeal
1 tbs sugar-free strawberry preserves
1 scoop whey protein mixed with water
1/4 grapefruit
1 cup coffee with 1.5 tsp sugar & 2 tsp non-dairy creamer

12:45 p.m.
1 cup homemade chicken & vegetable soup

3:30 p.m.
Turkey sandwich on whole wheat bread
with 1 slice provolone cheese & mustard
1/4 grapefruit

6:30 p.m.
1/2 slice whole wheat bread toasted
with 1 tbs natural peanut butter

9:00 p.m.
1 tilapia fillet pan cooked with cooking spray
and 1 tsp olive oil
1 cup peas
1/2 cup brown rice
1 cup coffee with 1.5 tsp sugar & 2 tsp non-dairy creamer

Day's water total:
60 ounces

Workout:
Upper body routine of
the Get Me Total Bodied Workout

Hot Body Challenge: Get Me Total Bodied Workout

Photo from Shape Magazine

Photo from Shape Magazine

Hi Challengers!

Here is a total body resistance training workout that has been broken into two parts: upper and lower body. During the challenge, you are to workout a minimum of 4 times per week. The upper body and lower body workout can be done two times per week. Combine these workouts with 30-60 minutes of cardio of your choice.

Example:
Tuesday: Lower body
Thursday: Upper body
Saturday: Lower body
Sunday: Upper body

You could do the workouts every day so long as you alternate between the upper and lower body routine. You don't want to do the same workout out two days in a row because you need to allow your muscles 48 hours to recover before working them again.

This workout can be done at home or the gym. A set of dumbbells are needed for the exercises noted with an asterisk*. What size dumbbells? If you already have some, just make use of what you have. If you don't have any, I would suggest purchasing a 10 pound set.

The exercises are linked to examples of how to perform the movements.

Lower Body Workout
Do 3 sets, 10-20 reps for each exercise

• Plie squats (quads, glutes) (can be done w/o weight)
• Deadlifts* (hamstrings)
• Plie with calf raises (calves) (can be done w/o weight)
• Walking lunges* (quads, glutes)
• Bridge (hamstrings)
• Butt blaster* (glutes)

Upper Body Workout

Do 3 sets, 10-20 reps for each exercise 

• Dumbbell push-ups (chest) (can be done on knees)
• Parallel presses* (shoulders)
• Bent-over rows* (back)
• Bicep hammer curls* (biceps)
• Tricep dips (triceps)
• Head-to-knee crunches (abs)
• Russian twists (abs) (can be done w/o weight)

OK, Challengers ... READY. SET. GO!

6-Week Hot Body Challenge!

I'm on a mission. My last 10 pounds of baby weight is still hanging on, and I'm determined to stomp on its fingers and make it let go!

I've decided to challenge myself to 6 weeks of clean eating and a strict workout plan with the goal of losing those 10 pounds or dropping 3% in body fat. Accomplishing either or both of those goals will do two things: put me in very close range to some fitness baselines I had maintained before getting pregnant and help me break through a sticking point.

AND I challenge you, too!

I encourage you to set a goal for yourself and use the next month and a half to get there. What this also should do is help establish some momentum as we work to achieve our long term goals.

Finding a starting point to stick to a workout and diet plan can be difficult. But now, here's your chance. Just make it happen! 

At the end of these short 6 weeks, you'll be so happy you did. I know, you may be thinking, "Oh, but the timing. I have this and that coming up." 

Recipe: Mexican Chicken & Couscous

Finding healthy recipes that also taste good can sometimes be a challenge. But I recently made this dish and it was delicious -- if I do say so myself.

Hubby even gave it two thumbs up, which is saying a lot. Normally, when I try new healthier meals, he's, well, let's say, less than enthused. But this dish got praise.

It is a light, high protein and grain meal. If you don't normally use couscous, give it a try. Its flavor tends to be bland, which is good because it takes on the flavor of whatever else you pair it with.

Ingredients:

4-5 thin cut chicken breasts
2 cups couscous cooked according to directions but swap water for low sodium chicken broth