4th floor living

I live on the fourth floor of a building with no elevator. When I know I dont have a lot if time to workout I use my building to ny advantage. I run up and down four flights of stairs. Doesnt sound too hard right??? Well try it for yourself. Run up and down stairs for 20 minutes. I gurantee you will be panting from that workouthttp://pinterest.com/pin/285274957619761342/ here's a link to some great stair workouts. 

Pump pump pump it up

1. Jai Ho- a.r rahman and the pussy cat dolls

2. Up all night- alex clare

3. Right in- Skrillex

4. Kanyes workout plan- Kanye West

5. Bleeding love- Leona Lewis

6. The show goes on- Lupe

7. Turn down for what- DJ snake & Lil Jon

8. Latch- Disclosure 

9. It's time- Imagine Dragons

10. Breakin' a sweat- Skrillex 

I usually listem to these songs when I'm doing cardio. The beat of the music really pumps me up.

Nutrition

 

I just ate spinach with a can of tuna and squeezed lemon.... I walk in and out of my office still hungry... but I'm not really hungry I just want something to snack on. If this had been January I would've found something else to eat. The Kwest has really opened my eyes to nutrition. What I've learned most is it's not something that you should follow for a month or two just to loose weight. It's something that should be maintained throughout a lifetime. I know a lot of people use the popular app my fitness pal. It's wonderful and has been very eye opening. I remember towards the beginning of this journey logging in a days worth of healthy food. I had used all of my calories by eating healthy... this really put things into perspective. I cant imagine how many calories I was eating before when I was unhealthy. So glad that I've taken this journey. I've found different ways to make dishes more nutritious. I feel better, more alive, I FEEL LIKE I CAN CONQUER THE WORLD. 

WATCH OUT EVERYONE

Ch-Ch-Ch Changes

It's pretty ironic that I'm writing this blog as a I lay in bed with possibly strep because one thing that has changed has been my health. I feel physically energized and extremely healthy. When I eat healthy I'm not sluggish. I feel more upbeat. Emotionally I've had my ups and downs. Some days I feel absolutely amazing but then sometimes I get cravings. Even though I'm able to resist unhealthy foods it can still be hard to not want those things. My husband, family, coworkers and the Genghis Grill staff have been very supportive of this Health Kwest. I haven't take many photos of myself but I on St. Patrick's Day I rolled around a cart of Shoppers doughnuts. Talk about willpower and emotions. This Kwest has helped me to realize that I dont't need to eat unhealthy. When I pass up cookies, cake, pizza doughnuts I feel emotionally strong!!! So excited to continue for the next three weeks!!!!! Go health kwest!!!!! Loving Genghis Grill

Hoping that I feel better so I can get to the gym this weekend!!!

Times Flies When Your Having Fun

This post is near and dear to my heart. I often have very little time to do anything. It has really taken effort to make time to workout. Sometimes the last thing I want to do is drive to the gym. If I don't have time for 1-2 hours at the gym, I'll do a quick workout at home. There's a number of things I do:

*T-25 is a 25 minute cardio workout: http://www.beachbody.com/product/fitness_programs/focus-t25-workout.do?e=374730

*Sometimes I have even less time than 25 minutes...Luckily we live in a digital world with literally everything at our fingertips. I have 4 great APPs that I use on my Iphone.

1. Instant arms powered by fitness buddy
2. Instant butt powered by fitness buddy
3. Instant abs powered by fitness buddy
- These three apps allow me to focus on specific body parts. Its quick and effective and they are free!

If I want a full body workout I'll use an app called Seven.

I can definitely see myself becoming a healthier person thru this challenge! Ready for the second half of the Genghis Grill Health Kwest!!!!

I'll have a little strawberry and mango with my green tea :)

I've discussed the health benefits of Green Tea in a prior post. For today's challenge we were supposed to try one of the three different Green Tea's that Genghis Grill offers. I choose the Strawberry Mango Green Tea.

BUT FIRST LET ME TAKE A SELFIE

Breakfeast: 3 berry smoothie, banana, 1/2 cup of greek yogurt, and chai seeds

Snack: 3 boiled eggs

Lunch: 2 cups of spinach, half cucumber, and balsamic vinaigrette. Genghis bowl: chicken, turkey, broccoli, spinach, zucchini, and garlic water. 

Dinner: Homemade chicken lettuce wraps. Amazing. Here's the recipe:

Slimmed Down Chicken Lettuce Wraps

Blogged while listening to Sam Smith.

I wish I was better at blogging. I'm just all over the place and can never get all my thoughts together. The hunny got me tickets to Sam Smith this summer so I'm listening to him while I write this blog. I'm exhausted. The family and I went on a weekend getaway to New York. We tried out for Family Feud. Unfortunately I wasn't as healthy as I would've liked. I tried my best but I slipped a bit. I had the most AMAZING perfect Cannoli cake. It was everything and more. Luckily we walked about 9 miles in the city. 

It felt so good to be back at Genghis this afternoon. Today's challenge was talking about the benefits of brown rice/whole grains in a diet. For the last few weeks I've taken most carbs out of my diet but today I got brown rice in my bowl. I forgot how filling it was! Without researching I can assume that one of the benefits was that it fills you up... Lets see...

Brown Rice Health Benefits: 

1. Rich in Selenium selenium  reduces the risk for developing common illnesses such as cancer, heart disease and arthritis.

2. High in Manganese Manganese helps the body synthesize fats. Manganese also benefits our nervous and reproductive systems.

3. Rich in Naturally-Occurring Oils Naturally occurring oils are beneficial for the body as these healthful fats help normalize cholesterol levels.

4. Promotes Weight Loss The fiber content of brown rice keeps bowel function at it’s peak since it makes digestion that much easier. Brown rice is the perfect addition to the daily diet for those seeking bowel regularity. In addition, brown rice also makes the tummy feel full which translates to smaller meal portions.

5. Considered Whole Grain Brown rice is considered a whole grain since it hasn’t lost its “wholeness” through the refinement process. Wholes grains are proven to reduce the buildup of arterial plaque and reduce the risk of heart disease and high cholesterol.

6. Rich in Anti-Oxidants 

7. High in Fiber Brown rice is high in fiber and on top of the list for foods that can help prevent colon cancer. These fibers attach to substances that cause cancer as well as to toxins in the body, thus eliminating them and keeping them from attaching to the colon wall.

8. A Slow-Release Sugar Brown rice helps stabilize blood sugar levels; therefore, it’s an excellent food choice for those suffering from diabetes. Studies show that those who consume one half cup of brown rice daily reduce their risks of developing diabetes by 60%. On the other hand, those who consume white rice regularly increase their chances of developing diabetes one hundred-fold.

This website has a lot of great information. Although I took out eating brown rice to loose weight faster, after reading all the great benefits I may try to incorporate eating brown rice at least once a week :)

This website has a lot of great information about healthy eating and individual facts about different foods:

Read more at http://www.vegkitchen.com/tips/10-reasons-why-brown-rice-is-the-healthy-choice/#Sd7k6MmzGeIBCo50.99