Tag: weightloss

How to Workout in the Morning

6:00, 6:10, 6:20… I would hear the alarm and just keep hitting snooze… Finally I’d roll out of bed around 6:30, drag myself to the shower and slowly get ready for the day… This was how the first 9 years of my professional life would go.

And then in the summer of 2016, I moved in with my now husband. And while moving in together was one of the best decisions ever, we quickly in July had to learn a lot about each how, how to communicate and how to be flexible while occupying 550 square feet in Brooklyn.

And if you know me, I’m not flexible… I like things a certain way, and usually think my way is the best way (and yes… I’m working on it and sorry for anyone I’ve offended!) So in those first few weeks of being roommates as I used to call it, I learned about something that he did that drove me insane… he hit snooze! I am a teacher and in the month of July, I don’t want to hear an alarm… but when I was hearing his multiple alarms go off every morning, and for some reason to Veruca Salt, I knew something had to change… and that was that neither of us would press snooze if the other person was in bed.

So as September began, and school started, and the schedule filled up quickly, I knew that if I wanted to workout, it had to be done before work and early. And since I’ve made that decision, I have never missed a single planned morning workout and here is how…

1. Do Not Press Snooze! The second you hear the alarm, get up… You won’t register how early it is or how tired you are before you’re well out of the bedroom!

2. Lay your clothes out. Sounds simple but taking the guess work out of what you’re going to wear is huge! I know some people sleep in their workout clothes (aka my hubby) and that’s helpful too!

3. Have some caffeine! I swear by my pre – performance workout drink! The best thing about it is if I drink it and then don’t work out, as the substance is running through my body, I get tingles… so you might as well workout to prevent the tingles!

4. Have a plan! The programs I follow at home have calendars so I know weeks in advance what the workout is and how much time I need! This also helps me mentally prepare for it!

5. Give yourself some time to reflect on the day. After my alarm goes off at 4:30, I don’t work out for 20 minutes… I usually drink my energiZe and check my day. This helps me wake up a bit!

And here is the most important:

6. It’s all about mindset and this is the most important! I go to bed with the intention of waking up and working out… If I have any self doubt about it, I can’t make myself get up to workout. Trick your mind into saying, I can’t wait to get up and workout… I promise you, if you only think about how great it will be and remove all the negative thoughts, you will do morning workouts…

I recently heard on a podcast, that you should do something everyday that makes you uncomfortable… Try the whole morning workout thing for 21 days, get uncomfortable and see how you mentally and physically change.

Black Bean and Sausage Soup

When you leave for work at 6 am and get home around 8 pm, dinner needs to be easy. I’ve started making some Crock Pot meals on the weekend for later in the week! This week, I made a black bean soup! My fiancé doesn’t love just soup for dinner so I added in some chicken sausage and rice and he approved! 

Ingredients

  • 2, 15 oz can black beans, drained
  • 2 bell peppers, diced
  • 2 jalapeño peppers, seeded and minced
  • 1/2 yellow onion, chopped
  • 3 garlic cloves, minced
  • 1 TB chili powder
  • 1 1/2 tsp cumin
  • 1 tsp salt
  • 1/2 tsp dried oregano
  • 1 cup salsa
  • 2 1/2 cups chicken broth
  • 2 cups cooked brown rice
  • Cooked chicken sausage (any flavor works… I used chorizo), cut into bite sized pieces 

Directions

  1. Add black beans through chicken broth to crock pot. Stir and cook on low for 5-6 hours.
  2. Using an immersion blender, blend soup so at least 1/2 beans are blended. Add sausage and continue cooking.
  3. Cook rice and add to soup. Let cook for 10-15 more minutes. Then enjoy!n

Notes

  • We didn’t, but you could add toppings like avocado, tortilla strips, cheese, or sour cream
  • Lasted well in fridge for 4 days before eating 

Black Bean and Sausage Soup

When you leave for work at 6 am and get home around 8 pm, dinner needs to be easy. I’ve started making some Crock Pot meals on the weekend for later in the week! This week, I made a black bean soup! My fiancé doesn’t love just soup for dinner so I added in some chicken sausage and rice and he approved! 

Ingredients

  • 2, 15 oz can black beans, drained
  • 2 bell peppers, diced
  • 2 jalapeño peppers, seeded and minced
  • 1/2 yellow onion, chopped
  • 3 garlic cloves, minced
  • 1 TB chili powder
  • 1 1/2 tsp cumin
  • 1 tsp salt
  • 1/2 tsp dried oregano
  • 1 cup salsa
  • 2 1/2 cups chicken broth
  • 2 cups cooked brown rice
  • Cooked chicken sausage (any flavor works… I used chorizo), cut into bite sized pieces 

Directions

  1. Add black beans through chicken broth to crock pot. Stir and cook on low for 5-6 hours.
  2. Using an immersion blender, blend soup so at least 1/2 beans are blended. Add sausage and continue cooking.
  3. Cook rice and add to soup. Let cook for 10-15 more minutes. Then enjoy!

Notes

  • We didn’t, but you could add toppings like avocado, tortilla strips, cheese, or sour cream
  • Lasted well in fridge for 4 days before eating 

Black Bean and Sausage Soup

When you leave for work at 6 am and get home around 8 pm, dinner needs to be easy. I’ve started making some Crock Pot meals on the weekend for later in the week! This week, I made a black bean soup! My fiancé doesn’t love just soup for dinner so I added in some chicken sausage and rice and he approved! 

Ingredients

  • 2, 15 oz can black beans, drained
  • 2 bell peppers, diced
  • 2 jalapeño peppers, seeded and minced
  • 1/2 yellow onion, chopped
  • 3 garlic cloves, minced
  • 1 TB chili powder
  • 1 1/2 tsp cumin
  • 1 tsp salt
  • 1/2 tsp dried oregano
  • 1 cup salsa
  • 2 1/2 cups chicken broth
  • 2 cups cooked brown rice
  • Cooked chicken sausage (any flavor works… I used chorizo), cut into bite sized pieces 

Directions

  1. Add black beans through chicken broth to crock pot. Stir and cook on low for 5-6 hours.
  2. Using an immersion blender, blend soup so at least 1/2 beans are blended. Add sausage and continue cooking.
  3. Cook rice and add to soup. Let cook for 10-15 more minutes. Then enjoy!

Notes

  • We didn’t, but you could add toppings like avocado, tortilla strips, cheese, or sour cream
  • Lasted well in fridge for 4 days before eating 

Day 3

I did not miss waking up at 4:40 to work out, but I love the way I feel when I’m done! I feel so much better during the day too and sleep better at night!

Still so sore today so throwing punches was tough! I’m hoping that if I start drinking recharge at night, the soreness won’t be so severe!

I was successful with staying on the nutrition plan yesterday, and excited to tackle Day 3! I was pleasantly surprised with my dinner last night. Needed something easy so just did grilled chicken, roasted veggies, and sweet potato! It all fit in the containers and I felt extremely satisfied. I also was done after my first plate and in the past, I would almost always go back for seconds if something tasted good! Still on my journey with portion control but recognizing things like not needing seconds is a great start to a lifelong habit! 

Core de Force Day 2

All I can say is owwwwweeee, but in a good way. Woke up sore after Day 1, which to me means the program is already working.

Today’s workout was 47 minutes of strength training and primarily push – ups. You know a program is the right program for you when you don’t mind doing it for 47 minutes. We’ll see how I feel when this has to happen at 4:30 in the morning. In previous Beachbody programs that I’ve done, whenever there was something longer than 30 minutes, I hated doing it… even dreaded doing it… but today, loved every minute of it. I love how much stronger I’ve gotten since beginning all of these programs. I can finally do push – ups on my knees… though not all of them yet…

On top of having a great workout today, I have also been able to successfully follow the food plan. I won’t say I’ve felt full all day, but the slight hunger feeling I’ve had actually makes me have more energy than the days I eat too much and feel full. I need to remember this feeling. I upped the calorie bracket today because I also took a dance class, but tomorrow I’ll go back to the lower bracket. I need to remember with this program each day is a new day and one successful day does not equate to another and one poor day does not mean I’ve failed the program.

Below is a photo of the steak salad I had for lunch. It includes homemade mango dressing, mango, kale, avocado, walnuts, and steak… All within perfect portions.

Diet verse Lifestyle

I have been gone a while from this blog, but I’m back and committing to write as much as possible to help YOU learn different ways to maintain a healthy and fit lifestyle.

I’ve been very consistent with exercise this summer, but diet… not so much. I’m committing to refocusing my energy on clean eating and portion control to get me as healthy as possible.

Because of that, I wanted to focus on the difference of a diet and a lifestyle. A lot of people ask me if I’m still “on that diet” or if a certain food is “allowed” on a diet. Those phrases, and similar phrases, really annoyed me and only recently did I realize why. I realized, I was annoyed because the word “diet” to me means that someone is overweight or thinks they are overweight and unhealthy and wants to lose weight and in order to do that, they are going to follow a plan for a certain amount of time. Some of you reading this may need to lose weight, but it is not a temporary thing! I don’t consider my food choices to be temporary. For me and hopefully a lot of you, the choices you make are because of a lifestyle choice. If you are eating healthy, following a specific “diet” such as 21 day fix containers or paleo, remember, that you are making a lifestyle choice The ultimate goal of those philosophies/programs is to get you as healthy as possible by eating real, clean food. All of these lifestyle choices, allow you to be in control of what you put in your body. If you want a margarita or a piece of cake, go for it. As long as you know its not your typical lifestyle choice, and you go back to your healthy lifestyle afterwards.

Let’s work together to change the language and connotation for those of us who are choosing to make healthy food our normal lifestyle!