November 2013 workout update

November already!?? This year has just flew away for me.

I hit a workout plateau and noticed that my calorie count was actually going down in the beginning of November, significantly down! So of course something had to be done! I decided to increase my incline slightly. I also started doing my weight training prior to the treadmill so every morning (Mon, Tue, Thur and Fri) at 4 a.m. I do a warm up for a few minutes (nothing fancy, just basics) and then do some weight training to tone those arms.

I have a confession, I am oh so scared of getting flabby arms and also have a borderline obsession of wanting Michelle Obama arms. So I do two sets of 30 reps with some basic arm toning and about 40’ish tricep dips. It’s a good burn for now. I am sure in a few weeks I will need to revisit it. I will do a more detailed blog post once I have revamped it.

On to the November stats …

PS: I had to take a break the last week since I pulled my calf muscle. Not sure how.

DATE	CALORIES
11-1-2013	807
11-5-2013	691
11-7-2013	714
11-8-2013	691
11-11-2013	758
11-12-2013	740
11-14-2013	759
11-15-2013	750
11-18-2013	815
11-20-2013	829
11-21-2013	721
11-22-2013	734

TIME (in minutes)	Details	…
At START (5:00 a.m.)	Set Incline to 4.0 Set Speed to 2.5	Start iPod! J
2 Minutes	Change speed to 2.7	*YAWN* *RUB EYES*
4 Minutes	Change speed to 2.9	*YAWN* *ADMIRE the EMPTY Gym*
6 Minutes	Change speed to 3.1	*YAWN*
8 Minutes	Change speed to 3.3	Where am I?!!
10 Minutes	Change speed to 3.5	AWAKE now!
15 Minutes	Change speed to 3.6	Techno beat DROPS!!
20 Minutes	Change speed to 3.7	Gym is PACKED by now!
25 Minutes	Change speed to 3.8	Starting to feel the burn!
30 Minutes	Change speed to 3.9	It’s getting hot in here!
35 Minutes	Change speed to 4.0	Here comes my treadmill neighbor! *SMILE*
40 Minutes	Change speed to 4.1	Remember that dress? You need to fit in it soon!
50 Minutes	Change speed to 4.2	Barely breathing. Its super-duper hot now!
57.30 Minutes	Change speed to 2.5	Wait! Its over? Almost there princess!
60 Minutes (6:00 a.m.)	END	YAY! You did it!

Vegetarian Snacks Under 100 Calories

I often see a lot of snacks with meat or seafood that are under 100 calories. The list usually includes some highly processed pre-packaged food as well. Since my goal for 2013 was to reduce processed food here is a list of 25 snacks, yes 25, I have come up with. These snacks are all vegetarian and have high protein. I do have some options with eggs to if you don’t eat eggs, skip those!

1. Omelet: 1 egg and ½ cup veggies and spices
2. 1 rice cake and 1 tbsp. peanut butter
3. ½ cup cottage cheese and 1 slice cantaloupe
4. 1 medium size banana
5. 10 animal crackers
6. 1 cup chopped mango
7. 2 tbsp. guacamole and 5 chips
8. 1 hard-boiled egg
9. 1 cup canned mandarin oranges
10. 9 pretzels and ½ tbsp. chunky peanut butter
11. 1 cup sliced apples and 1 oz. low fat cheddar – personal favorite!
12. 10 baby carrots and 4 oz. Greek yogurt ad 1 tsp. ranch mix
13. 4 tbsp. hummus and 2 celery stalks, sliced
14. 3 almonds chopped and 4 oz. Greek yogurt and a drizzle of honey
15. 2 tbsp. fat free bean dip and 1 small wheat tortilla and 2 tbsp. low fat cheddar
16. 2 tbsp. light guacamole and 2 celery stalks, sliced
17. 1 pack low cal instant oatmeal
18. ½ cup edamame, shelled
19. 2 cups watermelon
20. 25 dry-roasted, unsalted pistachios
21. ½ cup baby carrots and 2 tbsp. hummus
22. 2 egg whites with a slice of whole wheat toast
23. ½ cup cucumber and 2 tbsp. hummus1 small apple, sliced and ½ tbsp. peanut butter
24. 1 small apple, sliced and ½ tbsp. peanut butter 
25. 3 cups air popped popcorn

Sources:

Spark People

Dr. Jackie Newgent

October 2013 workout update

Fall is here! I have a love hate relationship with the cold weather. Yes, I like the temperatures dropping, the leaves changing colors, the fabulous winter gear BUT it is awful for my skin and can we just take a minute and discuss the overload of baked goods everywhere?!!

I mean really, why?!! I struggle with not eating sweets. This time of the year (till the end of December) is especially hard for me. It’s cold outside which makes me want to stay home and bake goodies … ugggh the downward spiral. To help me stay on track, I am keeping one serving size of the baked goods for me and bringing the rest to work for my awesome new coworkers! 

PS: I switched jobs. Won’t go into too many details but I needed to switch. I am much much happier here!

On to the actual purpose of this entry, my October 2013 workout update. Here it goes …

DATE	CALORIES
10-1-2013	852
10-3-2013	810
10-4-2013	818
10-7-2013	664
10-8-2013	763
10-10-2013	814
10-11-2013	699
10-14-2013	686
10-15-2013	666
10-17-2013	727
10-18-2013	676
10-21-2013	791
10-22-2013	710
10-24-2013	700
10-25-2013	675
10-28-2013	821
10-29-2013	742
10-31-2013	809

TIME (in minutes)	Details	Notes
At START	Set Incline to 4.0 Set Speed to 2.5	Start iPod! J
2 Minutes	Change speed to 2.7	Warm up
4 Minutes	Change speed to 2.9	Warm up
6 Minutes	Change speed to 3.1	Warm up
8 Minutes	Change speed to 3.3	Warm up
10 Minutes	Change speed to 3.5	Warm up
15 Minutes	Change speed to 3.6	Drop it like it’s HOT!
20 Minutes	Change speed to 3.7	Drop it like it’s HOT!
25 Minutes	Change speed to 3.8	Drop it like it’s HOT!
30 Minutes	Change speed to 3.9	Drop it like it’s HOT!
35 Minutes	Change speed to 4.0	Drop it like it’s HOT!
40 Minutes	Change speed to 4.1	Drop it like it’s HOT!
50 Minutes	Change speed to 4.2	WOAH! You got it!
57.30 Minutes	Change speed to 2.5	NICE feeling, huh?!!
60 Minutes	END	YAY! You did it!

Doesn't it make you happy when the gym is empty?!! Makes me super happy! Just me, the treadmill and some awesome beats .... 

High Protein Snack

Stack following:

• Cracker
• Hummus 
• Chopped Dates
• Sunflower Seeds
• Rosemary 

**Repeat and start munching! **

September 2013 Workout Update

September was a GOOD workout month!

I was in a dark place and was very stressed with my work situation so I decided to concentrate on a positive outlet. Here is breakdown of what I did at the gym and a log of my calorie counts. Again, I don't run. I am on the heavier side and its awful on my knees. Also have some lung issues ..... anywho most of you already know that so moving on. Stay tuned for more healthy recipes and updates!

DATE	CALORIES
9-3-2013	745
9-4-2013	807
9-6-2013	762
9-9-2013	877
9-10-2013	799
9-12-2013	805
9-13-2013	775
9-16-2013	807
9-17-2013	708
9-19-2013	714
9-20-2013	796
9-23-2013	735
9-24-2013	718
9-26-2013	832
9-27-2013	816
9-30-2013	760

TIME (in minutes)	Details
At START	Set Incline to 4.0 Set Speed to 2.5
2 Minutes	Change speed to 2.7
4 Minutes	Change speed to 2.9
6 Minutes	Change speed to 3.1
8 Minutes	Change speed to 3.3
10 Minutes	Change speed to 3.5
30 Minutes	Change speed to 3.6
50 Minutes	Change speed to 3.7
70 Minutes	END

August 2013 workout update

So this month I decided to switch things up. I finally went back to a professional gym. Something about working out in a huge gym just works for me. Seeing other people working out, women who have my goal figure, seeing coaches train others etc. makes a huge difference to me. The Polar HRM helps too. I have been going three times every week, eating all meals and trying to do at least one to two days of weight training. My calorie count has typically been around 750. I plan on switching things up significantly in September. Stay tuned!!

December Workout Update

December (2012) Workout Update: 

I continued my workout from last month, despite my Asthma concerns. This month was rough and I gave it my best but life happens .... Details below!

I always started with a warm up and it was followed with a short 20 minute walk in the treadmill with no incline. This eventually progressed into my current workout on the treadmill (listed below). Keep in mind, this is gradual. I can't stress this enough! It took me weeks to get to this point, well I could actually say months. Now before I tell you what exactly I am doing, please keep in mind that I do have asthma and am by no means lean. Having said that I am not saying that chubbier people can't run. If I can, so can you! Just do it in small sections like me. 

Total Time: 70 Minutes

Calories: Approximately 470-500

Incline 3.5 - I maintain this incline all through the workout time, including warm up and cool down. 

Repeat the following 7 times:

Minutes 1 through 3 - Speed 2.7 m

Minutes 4 through 6 - Speed 3.3 m

Minutes 7 through 9 - Speed 3.5 m

Minute 10 - 5.2 m - RUN! RUN like you see a clearance rack WITH Black Friday deals! HAHA :)

Repeat! 

I workout 3 times a week - Monday, Wednesday and Friday. I am a morning person and have a pretty demanding day job so my workout time starts at 5 a.m. Yes waking up that early, even for a morning person, was a tad hard but coming home from work and being lazy is a great feeling!

December 3: 490 Calories
December 5: 550 Calories
December 7: Sick -- My Asthma decided to come visit. I had to change my workout routine. I changed it to something that didn't involve too much cardio but still got rid of some calories.
December 10: Jillian Michael's 30 Day Shred (JM30DS) - Day 1
December 12: JM30DS - Day 2
December 16: Apartment Flooded - We lost a pantry full of food, clothes, electronics, home decor items etc. :(
December 25: Just when I thought I had the apartment organized and could get back into the working out routine, we were hit with a snow storm that knocked all the power out, cars under trees and iced in. I am telling you this was not my month!
BUT we restart!
December 30: JM30DS - Day 1
December 31: JM30DS - Day 2

In case you missed ... 

Why I started this section: 

Lets face it, no one truly enjoys working out. I didn't either! My life is a constant battle between my love of food and not wanting to get fat ... well fatter! I also love to cook and bake which doesn't help either. At some point on the battlefield I decided enough was enough! I truly enjoy walking. Yes, walking on the treadmill gets a tad boring, but trust me listening to some music or watching TV makes the time go by so much faster! As most aspects in life, people tend to do better when held accountable for things. So lets just do that! Trust me after doing it for a few weeks you will feel horribly guilty and oh-so yucky when you miss a workout! And after that, ... well you are hooked at this point and well on your way to an awesome new you! 

How I stay motivated: 

This didn't come easy! The system that worked for me was to reward myself for every successful week I had. I would grab myself a magazine or a nail polish or an eyeliner or some cheap jewelry from Forever 21. I kept it under $5 and made sure there was no food involved, it would defeat the purpose of working out. With time this gets easier and then no rewards are needed :)

To be perfectly honest I also had a great support system that kept me on track by holding me accountable. If you can get some friends to follow this with you, do it! If not, I can be your support system! 

I'm making myself unstoppable. Why don't you join me?!!

Protein for Vegetarians

Protein intake for vegetarians is the most discussed topic. Most people tend to think that vegetarians and vegans lack protein in their regular diet. Most people also fail to realize that there are several options that vegetarians can fall back on. Here are a few things that I would recommend if you are looking for vegetarian protein options. Several of these are common in Indian foods and those are on the top of my list as thats what I mostly consume. If you need recipe suggestions feel free to leave me a comment.

I have broken these down into different categories, such as: Grains, Nuts, Beans, Soy, Lentils, Dairy, Vegetables, Etc. I have also included some of the Indian names for the lentils.

Vegetables: Broccoli, Avocado, Spinach, etc.
Grains: Quinoa, Brown Rice, Barley, Couscous, Oats etc.
Nuts: Peanuts, Pistachios, Cashews, Almonds, Walnuts, Peanut Butter, Almond Butter, etc.
Beans: Garbanzo (Chickpeas), Pinto, Black, Kidney, Hummus, etc.
Soy: Soy Milk, Soy Yogurt (recommend Silk), Tofu, Edamame, Tempeh, Soy Butter, etc.
Dairy: Cottage Cheese, Greek Yogurt (recommend Chobani), Milk, Ricotta Cheese, Cream Cheese, etc.
Lentils: Black Lentils (Beluga, Urad Daal: black or white), Black Chickpeas (Kala Channa, Bengal Gram), Brown Lentils (Masoor: brown or red), Yellow Lentils (Channa Daal), Split Peas (Moong Daal or Val Daal), Pigeon Peas (Toor Daal), French Green Lentils, etc.
Additional Sources: Protein Bars (Luna or Zone), Protein Supplements such as Hemp Powder.

Please Note:

• If you do consume eggs, I don't recommend egg substitute as its very processed. 
• Upon further research I also found that sprouted lentils tend to lose nutritional value. I personally don't like the taste of sprouted lentils so I avoid it. 
• Be careful when using canned beans. They have a ridiculous amount of sodium that they use in the preserving process. Rinse them throughly before using. I recommend using soaked beans but I can totally understand if you are pressed for time. 
• Being vegetarian is a lifestyle choice ... and I promise its a yummy journey! 

Lipstick Review: Rimmel London

Rimmel London: Lasting Finish Lipstick

Colors: Kiss (036) and Paradise (050)

Cost: $5 at Ulta

My Price: I bought it at Ulta when RL products were buy one get one half off = AWESOME DEAL!!

 

First of all let me just state how much I absolutely adore this brand! Their products are affordable, reliably available and have great quality. On my recent visit to Ulta I purchased these two tubes and instantly fell in LOVE!

Pros:

• Highly pigmented
• Beautiful frosty finish
• Doesn’t cake
• Doesn’t bleed
• Affordable
• Nice smell

Cons:

• Doesn’t last long  

Kiss (036): I instantly fell in love with this color. I had been looking for a Pink color that I could wear everyday and this was the perfect frosty pink!

Paradise (050): I don’t have any brown tone lipsticks so I picked this up. I was pleasantly surprised! This color has the perfect shade of brown that is almost nude on me. As mentioned earlier, I am loving the frosty finish!

PS: This was my "REWARD" for following my fitness plan for the last two weeks :)