Wednesday, July 30, 2014

Workout Wednesday


Holla, its Wednesday and that means it time for another edition of Workout Wednesday. Today I am back with another Tips from the Trainer! My main squeeze trainer Sam has some good food and diet tips for you today!

I come from a family where cooking is important and is done (very well) by all members in the family- especially my Dad. So if there is one thing this trainer doesn’t shy away from, it is food.  One thing I like about Lynn is her love for food and her willingness to cook.  You don’t find that often these days, but that is a whole ‘nother subject. Anyway, Lynn likes to complain to me about having to turn down the cookie tray in the lounge or she’ll complain to me about not turning it down after her carbrageous guilt trip kicks in.  Either way, I am going to hear about it.  Lynn, however, is no different than anyone else when it comes to dieting, meal planning, or maintaining a healthy lifestyle.  We all want to be able to look the way we want, while eating the way we want.  The person who figures out a way for everyone to accomplish this without the use of anabolic steroids will win a Nobel Peace prize someday.  Unfortunately, my daughter is only 6 right now so we will have to wait until she gets a little older to accomplish this.  So while we wait, I will go over a few ways we can eat to satisfy both ends of the spectrum.

CARB CUTTING THROUGHOUT THE DAY
This type of eating allows us to be bad in the morning and then tighten up each meal as the day goes on.  Now each meal, we still want to be high in protein; however, earlier in the day, we can have carbs so long as we make it a point to cut them completely after lunch or so.  Make lunch your last meal with carbs and thereafter just each greeny veggies and lean protein.

CARB LOADING
This type of eating is unique inasmuch as eating poorly (you know, fun eating) is not only allowed, it is necessary for weight loss and goals.  Unfortunately, it requires a ridiculous amount of discipline for five and half days throughout the week.  Here is how it works. Each regular day, you are allowed one meal with 30-50g of carbs. The other 5 or so meals, because we are eating 5-6 meals a day, will be nothing but greeny veggies and protein.  You have to eat like a rabbit for five and half days. No cheating!  Then at the end of the carb cutting week, you get a glorious 8-9 meals (a day and half) of whatever the heck you want.  This is called the carb loading phase. It is essential for glycogen restoration necessary for muscle growth and fat burning. It will also give you the energy you need to get you through the upcoming carbless week.  After your day and half of heavenly eating, you immediately go back to your rabbit way of life. Rinse and repeat.

IIFYM (If It Fits Your Macros)
Many of you have heard all the rage about this IIFYM, or "If It Fits Your Macros", way of life. It is especially popular in the stage fitness world.  The diet operates under the assumption that if you understand your macros, you can consume almost any type of food so long as it fits your macros.  “Macros” is a fancy word for carbs, proteins, and fats.  Many studies today have found that consuming the correct ratio of carbs to proteins to fats is the most effective way to weight loss/muscle building.  The plan uses an individual’s current weight, their goal weight, and height to formulate the correct ratio. Now this is usually done by a professional; however, an hour of research on google will save you from paying someone for this (Lynn, please do not give out my last name, every trainer and nutritionist will want my head for this).  So a woman looking to lose 10lbs might consume a ratio of 40% carbs, 40% protein, and 20% fats each meal.  Likewise, a man looking to bulk up 10lbs would look to be around 55% carbs, 35% protein, and 20% fats.  So if you can construct a meal to fit these ratios, it doesn’t matter what you eat. Pretty cool, huh?

In the end, I get back to always doing what makes you happy.  My body, itself, goes through seasons.  Sometimes I look like a trainer, sometimes I look like I need one. It all depends on what is going on in my life and what it takes to make me happy. So whether you do the Carb Cutting, Carb Loading, of If It Fits Your Macros, just remember: ISMH- IT SHOULD MAKE YOU HAPPY.

Cheers!

Hope you all enjoyed this edition of Tips from the Trainer. And seriously he has the most gorgeous daughter ever... for real....
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Tuesday, July 29, 2014

What's Cooking!

Happy Tuesday all! Thanks so much for all the new blog look love and all the support of my new job. I am nervous, excited and totally scared all in one.

Today I have a wonderful recipe for you! This summer I have instituted salad Sundays. Yup, every Sunday I try cleanse and get in a good healthy meal to reset for the week. Most of the time its a simple salad with some grilled chicken, but this week I went all out. And... it included steak (which I never cook, as in I have never made steak). This recipe though it included a couple steps, was super easy and super yummy!

I also opted not to stand in the 100 degree heat to grill it, so I utilized my broiler. You know that button that makes intense heat come from the top of the oven? Yeah that one. Its basically a grill on the top of your oven. Here you go!

Steak & Caramelized Onion with Penne Salad

Ingredients:

1 lb top sirloin
kosher salt and fresh cracked pepper, to taste
4 oz penne pasta (I used quinoa pasta)
3 oz baby greens mix (or whatever you like)
4 teaspoons olive oil
1 1/2 tbsp balsamic
1/2 oz shaved Parmesan or Pecorino Romano cheese

For the Caramelized onions:

1/2 medium red onion
1 large white onion (it seems like a lot, but it melts down)
1 tsp paprika
1/2 tsp kosher coarse salt
1 tbsp balsamic vinegar
1 tbsp olive oil

Directions:

Bring a large pot of salted water to a boil. Season steak with salt and pepper to taste.

For the caramelized onions: cut onions in half and thinly slice short end.  Add 1 tbsp olive oil to a nonstick skillet and add the onions. Add salt, paprika, and balsamic vinegar and cook on medium-low to low heat until onions are tender, transparent, and slightly brown, about 30 to 35 minutes, stirring occasionally.




Meanwhile, cook pasta according to package directions. Drain and set aside in a large work bowl and let cool. (I always put a drop of olive oil in my water to keep the pasta from sticking together)

For the steak: While the pasta is cooling, heat a grill pan over high heat and spray with cooking spray or preheat the broiler to high. If broiling: Put your rack in the middle of your oven and broil 4-5 min, then flip and broil another 4-5 min. Let stand for 10 minutes, then slice into thin strips.

Assembly: Add the baby greens, 4 teaspoons olive oil (teaspoons people not tablespoons like I did), 1 1/2 tbsp balsamic, salt and pepper to the bowl with the pasta and toss. Add the caramelized onions, toss well and serve with 3 oz steak and shaved Parmesan. Eat right away.
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Monday, July 28, 2014

The Start of Something New

Happy Monday ya'll! Notice something new around here? Yup, ye ole blog got a facelift! And speaking of new things... I promised you news Friday. Drum roll please...

I have accepted a position with a new firm. After about three years with my current firm, I am sad to leave as I have learned so much and made some amazing friends. However, its time for me to move on. This is a great opportunity for me and my professional goals. Downside and the created of much agony? The job is in downtown Dallas. Oh, did I mention I live in Fort Worth? Yeah.... so I'll be adding a rather crappy commute to my life. Oh the things we do for our careers. My last day is the end of the week and then I will begin my new adventure in August!

So much newness around here!

As for the weekend? Well, it was a mix of celebration and resting. As in I celebrated and the pups rested.

Dinner at Lily's

Cocktails at ProPer

lazy puppy....
I also baked some muffins, tried my hand at a steak salad (recipe to come) and had some great chats with friends! Hope you all had a wonderful weekend and here's to a great last week of work for me.
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Sunday, July 27, 2014

Sunday Social

Social Sunday


Happy Sunday to all! I haven't engaged in a little Sunday Social in quite some time, but today, well today I am.  So check out Neely & Ashley and all the lovelies linking up today!
You also might notice a little facelift around here! What do you think? There may be a few more tweaks, but I'm excited for a little something new. But on to the real stuff!
1. Three Favorite Songs Right Now: I am jamming to 



2, Three Favorite Movies that Remind you of Summer: Sisterhood of the Traveling Pants, The Notebook & Now & Then


3. Three Favorite Articles of Clothing You Own: Overside, very old long sleeve Big 12 t-shirt from the ex.... just so comfy, teal cotton maxi dress from Loft circa 2009, pink dress I'm wearing in my profile pic

4. There items on my wish list: LV Neverfull PM in the white & blue, Tori Burch flip flops, a vacation to the beach!

5. Three books you recommend to give to someone: Anything by Carl Hiaason, The Notebook & Number by the Stars


That's all folks! But come back next week for more get to know you fun!
 photo lynn_zps206eb0dc.png

Friday, July 25, 2014

Confessional Friday


Oh hey Friday. I am relieved to see you, but man its the last Friday of July, where did July go? Linking up again with Leslie for a little confess sesh!


  • I confess I sometimes forego a full dinner so I can indulge in dessert. I mean nothing is better than a cookie, or cake, or ice cream after a long day. And it just tells me ok, done eating goodnight.
  • I confess I will never understand people who have wonderful loving fathers of their children, yet want to be horrible people! My nephew's mama refuses to cooperate with my brother and I in an attempt to renegotiation child support and visitation. In fact, she deliberately avoided service the other night. Two words: Grow Up!
  • I confess my BOFF is the bestest ever, like ever... She sent me an entire box of sunshine which arrived yesterday and its amazaballs! She even put in things for her puppy nieces!
  • I confess I have some of the best, most supportive people in my life! Talk about one lucky lady!
  • I confess, I thin Chloe has the cutest puppy underbite ever and is cuter when she has her summer do!
    Cheese!
  • I confess I have some big, life altering news to share... next week!
Have a wonderful weekend ya'll!



Thursday, July 24, 2014

Life Ain't Easy

In the words of Kermit the Frog, "it ain't easy being green" and in my words or any other color. Life, in the grand scheme is a millisecond of the world. Its short, fast and often a roller coaster of decisions, experiences, and opportunities.


For me, life happens when I think I have it finally figured out or under control, or stable. Then, life happens. I woke up this morning with resolve on the some decisions and knowing that no matter what happens, I am not alone and He will provide. I had a small sense of relief. Then I read my  blog roll. I was shocked and saddened to read of my friend Jessica's loss of a pregnancy. Its instances like hers that make you wonder why. She is the sweetest, most loving friend, wife and mother I know. I ache for her. And last night, my small group prayed for a friend who lost her baby at 35 weeks. 35 weeks. One minute healthy baby and the next gone. Life.



I think Life is one of the many reasons people fear God, religion and the church. They snark and say, if He exists, He wouldn't let thinks like this happen. That old adage is so easy to buy into. I too have had my times of disbelief, questions and struggles. Its hard to see His plan.


Its had been hard for me to see His plan as of late. I have been so wrapped in confusion, doubt and fear. I yearn for stability and the ease of life, yet He pushes me constantly towards change, challenges and risks. I struggled with what I want versus what is good for me. But, I have realized that all the struggles, weighing of pros and cons, internalization and just flat out worry don't do you any good either.


Life happens. It happens even when you wish it wouldn't. It comes suddenly and without warning. It pushes you to your limits and outside your comfort zone. And life comes with risks, scary as they may seem, they can also come with great reward.


Everyone is struggling with something. We're humans and its out very nature. I urge you to have faith. Be guided by that little voice on your shoulder, or in your gut. Do not let your life be led by fear, anger or worry. Yes, grieve when its sad and be angry when your are wronged, but do not let that rule. Life is short and precious and confusing as all get out!


Wednesday, July 23, 2014

Workout Wednesday


Guess what day it is? Hump Day!! Today I'm giving you a bust your hump workout that I love!

1. Step Up with weights. Get a bench or box and simply step up onto the box then lift the alternate knee up. You can keep weights to your side or do an overhead press. Do 20 reps so you get each leg 10 times.

2. Side Step up with lunge. http://youtu.be/Jp38n06Uv4o

Stand paralel to the bench, step up with your left foot, and raise right knee up, then go into a side lunge. See video. Do 3 sets of 10 reps on each side.

3. Box Jumps. 2 minutes.

4. Sumo squat with bull throw.  I normally stand close the wall and bounce the ball off the wall. Great overall workout. 2 minutes.

5.  Walking lunges with barbell or free weights. 15 lunges one way and then return 15 lunges on the way back.

6. Last but not least.... leg press! The leg press is by far my favorite leg exercise. And I don't mean the girly one, the free-weight loaded one. Put on as many plates as you can comfortably press for 10-12 rep, where you almost can't do the last 1-2 reps. I do 10 deep reps then 20 calf raises on the same machine.


Hope you enjoy some of my favorite leg workouts! Happy Hump Day!!

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