There are a couple of factors that play into your overall caloric expenditure during your workouts. First and foremost, it is contingent upon your heart rate. If you are deconditioned then your heart rate will elevate very quickly and have a tendency to stay in the higher zones for a longer period of time. As a result you will burn more energy in your anaerobic threshold from staying elevated longer. However, as you continue training consistently your heart rate will start to condition itself, which will make it harder to elevate your heart rate and take a shorter period of time to drop it into your ZONE 1. You will then be forced to push yourself harder in order to stay into the desired zones during your workouts. Your weight also plays a contributing role in your caloric expenditure. Lets look at Client #1, which is someone who weighs 110lbs, works out 5x a week. She will naturally burn calories much slower because there is less to energy to burn opposed to Client #2 who weighs 200lbs and works out 2-3x a week. It would take Client #1 over an hour to burn 400 calories in their fat burning zones, whereas Client #2 could easily burn 500-600 calories in an hour. The amount of kcal’s that both clients need is different in order to function on a daily basis. I do not believe in calorie counting, but I do encourage people to monitor to always train with a heart rate monitor so that you are working out efficiently and effectively. If your goal is weight loss then you need to train for weight loss. If your goal is to improve your fitness levels and endurance then you need to train accordingly. When people live off these ergogenic aids that falsely elevate their heart rates then their bodies do not have to produce as much work to elevate their heart rates as they may have to in their natural state. Your heart rate in its natural state (without ergogenic aids such as coffee, expresso, red bulls, etc.) will change on a daily basis. This is based on how well you slept the night before, if you are getting sick, how conditioned you are, for women where you are in your cycle, and during pregnancy. I have to admit there are some days where I am flying high and feel amazing working in my zones at an easy to moderate pace and others where I have to really push myself to get my heart rate elevated. Listening to your body is key. I used to think the “MORE THE BETTER,” but as I got older I started researching more and most importantly listening to my body. My ultimate end goal is body longevity. Pushing too much too hard 90% of the time results in injury, burn out and then lack of desire to return. It causes the yo-yo effect where people are really good for a extended period of time then they fall off the wagon. The best analogy I can give you is if I asked you to do quarter mile sprints 20 minutes every day for 6 months. Would you be able to do it? Sure some may, others would burn out after a month or so. Your body needs its recovery period and cycle of periodization where it travels through different cycles of training. This is how you continue to see results, avoid a plateau and train EFFICIENTLY.
Meal prep just got serious over here. I was on a mission to mix things up a little bit tonight. We went to one of our local farmers this weekend and bought some fresh picked vegetables. I highly recommend that if you have some free time this weekend head on over to your local fruit and vegetable market and get some tomatoes! They are amazing right now!!! 🙂
Here is a simple and clean eating meal that you can make in less then 15 minutes. Yes, there are no excuses with this one and it is perfect for lunch tomorrow.
Balsamic Chicken + Vegetables:
– 2 Packs Organic Chicken Strips
– 2 Tbsp Olive Oil
– 2 Tbsp Balsamic Glaze
– 1 large tomato
– 3 Carrots
– 1 bunch Asparagus
Clean off the chicken and pat dry. Add the olive oil + balsamic glaze to a large skillet and place on low to medium heat. Dip both sides of the chicken in the glaze. Cook until slightly brown on both sides. Clean and chop up the vegetables. Once the chicken is cooked place it on a plate and set aside. Take the vegetables and place it in the same pan and mix thoroughly to coat both sides. Cook through and then mix together with the chicken. Dinner is served! One pan, 3 vegetables and lean protein! What more could you ask for?
Do you ever get that mid afternoon slump where you feel real lethargic and you start to crave sugar or high carb foods to give you energy? Do you ever wonder why this happens? This is typically due to a change in your circadian rhythm and a drop in your blood sugar. This is when people cave and grab their sweet treat or extra cup of coffee to get them through the rest of their work day. Here are some of my tips on how you can avoid this from happening…
1. Eat every 2-4 hours
2. Add protein in every snack and meal.
3. Don’t skip meals
4. Eat your starchy carbs 1-2 hours after your workout
5. Stay hydrated and drink plenty of water throughout the day.
6. Get your Zzzz’s
Here is a quick and easy snack you can make to bring with you to work or for a day out with the kids.
NO BAKE PEANUT BUTTER ENERGY BITES:
1 Cup of Gluten Free Oats
3/4 Cup of Organic Peanut Butter
2 Tbsp Organic Honey
1 Tbsp Organic Cocoa Nibs
Heat up a medium sized skillet on low heat and add honey and peanut butter. Continuously stir it until it melts into one. Then place the mixture over the dried oats and add the cocoa nibs. Mix everything together and form little bite sized balls. Place them in the refrigerator and let them harden and your snack is READY TO EAT! 🙂
Cooking made easy! A lot of the time when people think about cooking they think it is 1.TIME CONSUMING and 2. DIFFICULT! Eating healthy does not have to be either/or. As a mom of 2 I am forced to multitask throughout the day. Eating healthy and filling my babies bellies with nutrient dense foods is very important to me. So, I had to find a way to get it all in. I wanted to share one of my favorite meals with you that literally takes 5 minutes to prep and then you are done!!
WILD SALMON OVER A MEDLY OF VEGETABLES
* 2 pieces (6 oz) wild salmon
* 1 zucchini
* 1 squash
* 1/2 c of sliced carrots
* 2 tbsp olive oil
* dash of garlic salt
Preheat the oven to 350 degrees. Clean off the salmon and pat dry. Place on top of a piece of tinfoil and add a dash of garlic salt. Cook for 35-40 minutes.
Slice up all the vegetables and place in a large baking pan and add a tbsp of olive oil and a dash of garlic salt. Mix well and bake for 35-40 minutes.
Place the vegetables on the plate and lay the salmon over. Dinner is served! 🙂
Sometimes you just need a simple and easy dinner. One of my favorite bean salads introduced to me from my favorite woman in the world, Nana.
2 cups of chickpeas
1 cup of Red and Yellow Cherry Tomatoes
1 Tbsp of Parsley
1 Tbsp Chives
Olive oil and vinegar (Newmans is one of my favorites)
A little food inspiration for tonight’s dinner. I made this last night for our SUPER BOWL Impromptu party. My husband liked it so much he ate 3 bowls.
One of the most important things for staying consistent is to keep things fresh and interesting. Eating the same thing everyday is BORING and even more so is that feeling like you are on a DIET all the time. I say this time and time again it is not “dieting, it’s a lifestyle change.” You should enjoy food and the things you like to eat, however sometimes it is just about finding new ways to make old dishes with a healthier twist. Here is a great POST WORKOUT dish to incorporate into your meal plan.
2 cups of chopped Kale
10 crimini Mushrooms
1/4 of a yellow onion
2 fresh garlic cloves
2 tblsp of olive oil
pinch of garlic salt
1. Take the casing off of the chicken sausage, chop it up and cook it on a medium skillet with the olive oil 5-10 minutes until cooked through.
2. Dice up the kale, mushrooms, onion, garlic and add it to the chicken sausage to sautee.
3. Boil 2 cups of hot water and add the quinoa pasta. (I cooked about 1.5 cups)
4. Drain the water and add the chicken sausage mixture on top. DINNER IS SERVED! 🙂
Collard Green Energizer Wrap
This is one of my favorite wraps that leaves you feeling energized. It is packed with nutrients from the array of different vegetables and is satisfying on the taste buds. You can keep it VEGAN or ADD a little chicken to up the protein.
• 1 Bunch of Collard Greens
• Artichoke and Spinach Hummus
• Pea Shoots
• Alfalfa Sprouts
• 1 large cucumber
• 1 avocado
• 4 chicken breasts
• Durkee Steak Seasoning
Instructions for the Chicken:
1. Pre-heat the stove to 350 degrees and rinse off the chicken breasts.
2. Lightly coat the bottom of a pan with a light olive oil.
3. Lay the chicken breasts down side by side and sprinkle “Durkee Steak Seasoning” over the top of each piece. I am in love with this seasoning and use it on all of my meat. It is the perfect blend of spices and adds just enough flavor.
4. Cook for 40-45 minutes depending on the thickness of the piece of chicken.
1. Boil a hot pot of water. Rinse the collard greens well and lay aside. Cut the stems off of each one so it lays evenly for rolling.
2. Peel the cucumber and cut it in half. Slice it long ways 3 times and then cut it across.
3. Dice up 1 avocado
4. Once the water comes to a boil pour the boiling water into a bowl and dip the Collard Greens for a few seconds to blanch it.
5. Slather the collard leaves with hummus down the center add the fresh vegetables and chicken. Roll it from one side to the other and add a toothpick if needed to help hold it together.
PESTO SALMON WITH GREEN BEANS
This high protein low carb dish is a great addition for your bi-weekly rotation of recipes. It contains healthy fats, nutrient dense carbohydrates, Omegas, fiber, and high protein to help rebuild your muscles.
4-6 oz piece of salmon
Homemade Vegan Pesto Sauce
Roasted yellow Peppers
Tablespoon of Olive Oil
1/4 of a Shallot
1 clove of Fresh garlic
1. Clean the salmon well and heat up the oven to 350 degrees.
2. Lightly coat the pan with olive oil so the fish does not stick
3. Add a little garlic salt (pinch)
4. Bake for 40-45 minutes depending on how well done you like it
1. Dice up the yellow peppers and spread it over a baking sheet lightly covered in olive oil bake on 350 until slightly browned
1. Clean/rinse and place in a pot of hot water for 20-30 minutes on medium heat until tender (depends on thickness).
2. Once the green beans are cooked drain them and set them aside.
3. Dice up a 1/2 of a shallot and a glove of garlic and olive oil in a pan on low heat. Add the green beans for a quick turnaround for taste.
Homemade Vegan Pesto Sauce
2 cups of fresh basil
1/2 cup of pine nuts
1/2 cup of olive oil
Salt and pepper to taste
1 tablespoon of lemon
Pour all of the ingredients into a blender and mix it into a purée.
Once everything is prepped and cooked. Place the salmon on the plate, add the pesto and top it with a couple of yellow peppers. Your green beans can be served on the side.
Finding an extra 5 minutes in the morning can sometimes feel next to impossible. However, my goal is to teach you how to make life easier with some of my favorite “fit tips” so that you are always prepared. As a mom of two I can attest as well as anyone else how important it is to be prepared at all times. Starting your day off on the right food is key to any successful program. Here is a high protein option that tastes just like fresh omelettes. You can bake these ahead of time and have a “go to” meal every morning.
*12 organic eggs (one for each tin in the pan)
*Add in your vegetables of choice. Avocado, tomatoes, spinach, mushrooms, asparagus, turkey bacon, bell peppers, onions, broccoli, etc.
*butter or oil for greasing
Preheat the oven to 350 degrees and grease each tin so that the egg muffins are easy to remove. Crack all of your eggs into one big bowl and dice all of your vegetables. Mix everything together including your spices or salt/pepper. Fill the bottom of each pan about 2/3 of the way up leaving room as they will puff up at the end. 🙂 Bake them for 18-20 minutes or until you can poke knife in the center and it comes out clean.
A very powerful article I read this afternoon stated that time is a choice. It is ours to “choose” how we want to spend it and use it. More often then not people’s #1 excuse for not taking care of themselves is because they don’t have time. Language is a powerful thing. “Instead of saying “I don’t have time,” say “it’s not a priority” and see how that feels.” This is a very profound statement and it is the truth. We all have the same amount of hours in the day and we have the power to make choices everyday on how we choose to spend them. Carving out even 30
Minutes a day is nothing in the grand scheme of things. Don’t focus on a goal that is not attainable focus on what you can do here and now. Every little bit counts even if it means dedicating 10 minutes to yourself everyday. YOU ARE WORTH IT! BELIEVE IT! Value yourself and make the time. You have one life. One body. Your health is the richest thing you will ever have. Own it! Click on the link below to read the article. It is quite inspiring and eye opening!