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

You cant buy happiness BUT you can buy tea and that's kind of the same thing

I recently started to really enjoy tea. I mean why not... There's so many health benefits:





It is loaded with antioxidants and nutrients that have powerful effects on the body.

This includes improved brain function, fat loss, a lower risk of cancer and many other incredible benefits.

This website describes 10 proven benefits of GreenTea http://authoritynutrition.com/top-10-evidence-based-health-benefits-of-green-tea/

1. Green Tea Contains Various Bioactive Compounds That Can Improve Health

2. Compounds in Green Tea Can Improve Brain Function and Make You Smarter

3. Green Tea Increases Fat Burning and Improves Physical Performance... Wahoo!!!!

4. Antioxidants in Green Tea May Lower Your Risk of Various Types of Cancer

5. Green Tea May Protect Your Brain in Old Age, Lowering Your Risk of Alzheimer’s and Parkinson’s

6. Green Tea Can Kill Bacteria, Which Improves Dental Health and Lowers Your Risk of Infection

7. Green Tea May Lower Your Risk of Type II Diabetes

8. Green Tea May Reduce Your Risk of Cardiovascular Disease

9. Green Tea Can Help You Lose Weight and Lower Your Risk of Becoming Obese

10. Green Tea May Decrease Your Risk of Dying and Help You Live Longer

So HAPPY that Genghis has 3 different Green Teas:

I love Quotes

 Prior to this challenge I use to eat unhealthy food when I was stressed. I've realized I don't need to do that anymore. This challenge and my health have been a big motivator and have been easing my stress. Money is a big stressor for most people the thought of winning $10,000 motivates me to keep going. I've never been in the hospital for my weight or health related to my weight but if I kept eating the way I was I would be there eventually. What keeps me from stressing:
1. My family
2. Exercise
3. Taking a second or two or three to relax

Whenever I feel down or don't feel like working out I look up quotes. These are a few that motivate me to keep going in this competition.

I'm Human and It's my Birthday sooooo yeah.

Slacked a bit this weekend because it was my Birthday. Happy Birthday to me... Happy Birthday to me. Whoa did I have a great Birthday. Birthdays make you realize how much emphasis we place on food. This Health Kwest has really made me more conscious of calories and for that I'm forever Thankful. I had a free birthday pastry at Panera. I decided to splurge just a bit... I haven't had sweets in two weeks. In the past I usually would have one or dare I say it even two cookies. You wont believe how much one chocolate chip cookies has... 400 calories. Instead of eating a cookie by myself Danny and I shared it and yes it was delicious!!! For dinner we went a mexican restaurant. I had a skinny Margarita and a glass of wine. I wanted sooo badly to get quesadillas but I had steak with beans no rice. It was a great night. I passed up cake and fried doughnuts. Denying everything you enjoy isn't the way to a healthy lifestyle but I've definitely learned you cant have everything. You have to give and take. Sunday was my actual birthday. Danny treated me to a manicure, pedicure and massage. I had Genghis for lunch and we went to a Greek place for dinner. Instead of two entrees we split in entree and had a side salad and appetizer...SHARING IS CARING. I've also realized that I'm not stuffing myself anymore. When I finished with dinner I know I could've eaten more but I didn't need to. Life is Good. I didn't think my Birthday weekend could get any better but I woke up to news that we were off school for snow/ice. Wahooo!!!! I went to body pump today and it kicked my butt. Ate at Genghis and got lots of veggies!!!

 

Genghis: chicken,steak,snow peas,corn,broccoli,bean sprouts, mix of garlic water and khan pao.

Day 19

Another Kwest week has come and gone. Wasn't very happy with my level of activity this week BUT I'm so proud of how well I'm doing with my healthy eating. Yesterday Danny and I went to a Trivia night with two other couples. They ordered burger sliders with fries and buffalo chicken fingers with wine and beer. I ordered two glasses of water and slowly swallowed the large amount of salvia that was caused by the yummy food. Never in my life have I been able to resist unhealthy food for this long. It feels great. Now I just need to find the strength to up my gym time. Didn't loose too much weight this but I'll make up for it next week. At least two hours in the gym each night. I want to start journaling my food. Sooooooooo here it goes:

Breakfeast: 600 calories
-hot cup of mint tea
-banana peanut butter smoothies: almond milk, banana, peanut butter, chai seeds, protein powder

Lunch: 200 calories
-homemade chili

Snack: 45 calories
-homemade Kale chips
*I've always seen recipes for Kale Chips...interesting taste... they definitely don't compare to sour cream and onion but they were a heck of a lot healthier!!! Seasoned the kale with garlic and fat free parmesan cheese.

Dinner: 400
-Genghis:
Protein: Chicken
Veggies: spinach, zucchini, lots and lots of broccoli, jalapeños,  and two mushrooms(never cared for mushrooms but I tried to incorporate something new :) :) :)
Sauce: garlic water and chili garlic


Gym: 5k on the treadmill and ab and back workout

Oh and here is the poster I created for today's challenge. I accidentally put loose instead of lose ;/ but I do want my clothes to get loose lol.

#healthkwest #genghisgrillad

Little Big Sister

The title for this weeks challenge was Did you ever know that your my HERO? I don't know but now I want to hear that Enrique Iglesias song. So here's the link in case anyone also feel like listening:
https://www.youtube.com/watch?v=koJlIGDImiU

For todays challenge we have to interview someone in the health or fitness field and ask for advice on the Health Kwest Journey. She probably though this was weird but I decided to interview my little sister. I've always appreciated her dedication towards living an active lifestyle. She's currently studying Kinesiology and plans to become a Physical therapist.

1. What can I do to stay motivated in this competition? 
Set goals. Remember why you signed up to do this in the first place. You weren't happy with how you felt and looked. Ask yourself every day... why am I doing this. I guarantee that will remind you of your goals and motivate you to keep working till you reach your goal.

2. Besides eating healthy what can I do to continue to lose weight?
Switch up your workouts. Your body will start to get use to your workouts. You don't want that happen. Try different workouts...cycling, work outclasses, lifting different cardio machines. If you do continue working out on the treadmil and bikes make sure you increase the resistance/incline. 

3. Is there something that I can keep in mind?
It took your body awhile to get to where you are... your body wont change in a day. Stay motivated...dont give up... keep trying as hard as you can!!!!

Hot Damn!

Let it snow let it snow let it snow. This weekend was super cold and filled with lots of snow and ice. I didn't get to eat at Genghis Saturday because the roads were horrible! I did make it to the gym. Had a nice workout but when I came back I was craving pizza. Not going to lie I really miss pizza and yummy bread. Instead of ordering pizza I made my own pizza with cauliflower crust… Sounds weird but it was so yummy. My husband was cranky, hungry and rushing me so I didn't cook the crust as long as I should've but it was still delicious. Definitely want to try this again.

This is where I got the recipe: The crust is amazing!!!

http://www.theluckypennyblog.com/2013/02/the-best-cauliflower-crust-pizza.html
 

Today's challenge was to make a music video outside Genghis Grill. It had just snowed and was very cold so I opted to make the video inside. Here it is. I was very happy with how it turned out and of course I love my husband and the staff for helping me!

Check it Out

Who wants more Vegetables????… ME ME ME ME

Veggies aren't usually my first pick but I'm learning to love and appreciate them. I haven't really ventured outside the box at Genghis but it's great to see all the choices they have. I've never been a fan of peppers but maybe I'll try it in my next bowl. So what vegetables to I prefer in my bowl and how do they benefit me???

1. Spinach:
-high in vitaminA which supports production of moisture
-high in fiber
-lowers blood pressure
-asthma prevention
-cancer prevention
http://www.medicalnewstoday.com/articles/270609.php

2. Broccoli:
-supports the bodies detoxification
-contains significant amounts of fiber to facilitate better digestion
-is rich in nutrients like potassium, calcium, protein and vitamin c
- may reduce blood sugar levels
-benefits your skin
-supports heart health
http://articles.mercola.com/sites/articles/archive/2013/11/09/broccoli-benefits.aspx

3. Zucchini
-helps reduce bloodpressure
-good source of vitamin c
-if taken before pregnacy it can help prevent neural tube defects in the fetus

Long as a Giraffes neck

In a rush to leave work last Friday I left my computer at work… I haven't been able to blog since. Monday was a holiday and the school was closed for snow yesterday. I was itching to update my blog… so here it is! I might have said this in a past blog but I've tried living a healthy lifestyle multiple times in the past. I never make it past a week and last week reminded me why. The first week is always the hardest. I would love to say that I was Positive Polly but I wasn't. I was cranky, tired, and craving sweet, sugary, cheesy, and carb-y food. Although it was hard, I was able to stick with it.

On Valentines Day we were supposed to past a before picture and list three goals. I posted to Tumblr but also want to post here.
My three goals:
1. WIN- It seems weird to say but  I don't think I've ever tried this hard to be healthy in my life. I've don't everything I'm supposed to I've even cut out 99% of carbs. My husband and I are newlyweds and renting right now. I'd love to use the money as a down payment for a house
2. Continue the healthy lifestyle. I don't plan to just eat healthy for 60 days… this is a lifestyle change. I feel a lot better about myself and my eating habits and I understand that it's a lot better for my body.
3. I bought the bathing suit that I'm wearing in my before picture three years ago. I've never been comfortable enough to wear it out. At the end of this challenge I would to be able to confidently wear the bathing suit.

Before picture:

Although the point of this challenge is to loose weight I have not yet weighed myself. It usually takes my body about two weeks to start kicking in the weight loss. I'm afraid if I look at the scale and I haven't lost enough weight I might get discouraged. I will wait till the end of next week to weigh myself. Plus like I said weight loss is great but the most important part is living a healthy lifestyle.

This week one of my goals was to step up working out. That I have done. I've even tried YOGA. which I surprisingly love. It's only been a week but this is defintiely a journey that I'm enjoying. I'm so thankful for the opportunity that  #genghisgrillad has provided me.

CHEERS to the next 50 days!!

TGIF

TGIF

I have never been so happy for FRIDAY!!! This was an absolutely crazy week. I wanted to blog every day but a little sleep was essential to my sanity. Last week was School Counselor Appreciation Week.  Thursday the staff got together and celebrated by bringing in SMORES cupcakes and delicious shortbread cookies dipped in chocolate and drizzled with white chocolate. I'm drooling just typing about it. Guess who didn't eat a cupcake or cookies? Yep!!! I was so proud of myself. To top it off they had leftover pizza from an after school club that I had to say NO to. PIZZA and COOKIES are two of my favorite things. It was a busy work week but I got thru it and I feel AMAZING & PROUD. YES I still love pizza and cookies but it's only been a week and I realize that I don't need them... I can say NO.

Goals for next week:
1. Blog every day
2. Include meals in my blog posts
3. Step up my workout game

Have a good weekend. Happy Valentines Day

BUT

Yesterday was absolutely insane. Work was extremely busy. I had a night event. To be honest I was cranky and hungry. I'd be lying if I told you eating healthy was easy....  Usually when I have a busy day at work the first thing I want to do is eat something unhealthy BUT I didn't. I ended up having a night work event and didn't get home till 10. I still hadn't gone to the gym. That was the last thing I wanted to do BUT guess where I was at 10:15 PM... yep Gold's Gym thanks goodness its open 24 hours. I had missed the mail so I wasn't able to eat at Genghis the first day. That really bummed me but I sure did enjoy it today. The staff was amazing! I may even work out with one of the hosts. Ready for day 3. 

Night Before Day 1

Well. Tomorrow is DAY 1 of my #genghisgrill #healthkwest

I've tried multiple challenges in the past but I feel most positive about this one. I've created a meal and workout plan. I have the support from the people I love… especially my husband, he is working out and eating healthy with me. I've never been one to blog but I'm going to try to attempt that as well. Wish me luck and good luck to everyone participating. Going to go finish dinner and take before pictures.  READY!!!!