Failure......NOT!!

You can do anything you set your mind too!

Legs and Cardio...

Good Morning!! Off to the Gym....LEG DAY!!

The EASIEST and Yummiest DESSERT!!

You will not believe how delicious this is!!

Cut a grapefruit in half sprinkle Truvia or your sugar of choice on top stick in the broiler just to caramelize a bit... and YUMMMYY!! I would had never guessed how delicious this would be!

Asparagus and Butternut squash

Asparagus topped with a tsp of homemade mango salsa with a little Balsamic drizzle. Side of butternut squash that was caramelized with balsamic drizzle in the oven! pure delicious!

Great article I would like to share about Positive Self-Talk Leads to Success!

Positive Self-Talk Leads to Success

Good Things Come to Those Who Believe

-- By Leanne Beattie, Health and Motivation Writer

Most people are naturally motivated—even excited—when they begin a new exercise routine or

adopt a healthier diet. You’ve got your goals set, a plan to reach them, and nothing can get in your

way!

But as time goes by, the novelty wears off and your optimistic attitude can give way to feelings of

doubt and dissatisfaction. Or even worse, you start comparing yourself with everyone else, mentally

beating yourself up for not being as “good” or successful as they are. These negative thoughts and

feelings are especially common when you’re not seeing results despite your hard work.

Sure, it’s much easier to fill your head with negative self-talk than it is to give yourself a mental pep

talk. But the latter is exactly what you need to do in order to stay on track.

What you think about while you exercise, for example, affects whether or not you’ll finish today’s,

tomorrow’s and even next week’s workout. If you can focus on the positives instead of the flaws

when you look in the gym mirrors, you’ll be more likely to keep your appointment with the treadmill.

But when your thoughts are negative or you’re comparing your thighs with someone else’s, you’re

more likely to feel insecure and unmotivated, which means you’ll stop early and maybe not show up

tomorrow. Researchers agree.

In a recent study from the University of Wisconsin in Whitewater, 92 female college students

exercised on a stationary bike for 30 minutes, while reading one of two randomly assigned

magazines (Oxygen, a women’s fitness magazine or, O the Oprah magazine, a general interest

publication), or nothing at all. Those who read the fitness magazine reported more feelings of

anxiety, depression and poor mood after working out than before they started. By comparison,

women who read Oprah or nothing at all experienced a boost in mood after exercising. The

researchers speculate that both women and men can become depressed by viewing fitness (and

fashion) magazines because they feel they’ll never look as good as the models they see.

What you tell yourself while you walk the extra mile or turn down a co-worker’s brownie will often

determine whether you’ll successfully reach your goals or give up in frustration along the way.

When you compare yourself with others (in real life or in print) or think negatively about all the parts

of your body that bother you, you’re more likely to skimp on your workout routine. When you tell

yourself, “no sugar this week” then you’re more likely to obsess over the one thing you told yourself

that you can’t have, and then dig in to a whole plate of brownies instead of enjoying just one. In

essence, it’s your own thoughts that may be keeping you from maintaining a consistent nutrition

and exercise program.

So how do you even begin if positive self-talk doesn’t come naturally to you? Start by

appreciating your efforts and giving yourself a pat on the back for the good choices that you make,

no matter how small.

If that doesn’t work for you, imagine that you are talking to a friend. Would you tell her that she

hadn’t lost enough weight? That his arms are too skinny? Or that she should spend more time at

the gym if she ever hopes to look better in a bikini? Of course not. You would cheer on your best

friend for every small accomplishment, encouraging him when he feels down or telling her all the

things you love about her. So why can’t you treat yourself with the same kindness and

consideration?

Next, try to be more aware of your thoughts at all times. Be mindful of thoughts that come and go,

and those that linger. Consciously decide to think more positively. When you notice negative selftalk

in action, nip it in the bud—don’t convince yourself that your actions are pointless, that your

goals aren’t attainable, or that you don’t deserve to be successful. Whether you think you’ll succeed

or fail, your thoughts will become your reality. Be a success. Boost yourself up whenever you can.

Be your own best friend. Have faith in yourself and the results will come! The important thing is to

feel that you’re worth the effort. You deserve to be healthy and confident and strong.

It’s been said that our minds can only hold one thought at a time, which means we have a choice:

We can focus on a thought that makes us feel badly or we can focus on something that makes us

feel good. Every second that passes is a chance to turn things around. Even if you didn’t eat well at

lunch, you can do better at dinner. You’re not a failure if you didn’t go to the gym last week. You can

go today. The only thing holding you back is your thinking.

My AM workout and PM workout! HIT IT!!

My workouts are now split between AM and PM! 2 separate sessions of cardio, working Biceps and chest!  Really focusing on specific body parts! Bring it! I have the motivation.....

Amazing Cookies!!! And let me tell you they are AMAZING!!!!!!!!!!!

3/4 cup whole wheat pastry flour
1 cup old fashioned rolled oats
1 1/2 Tsp ground cinnamon
1/2 tsp baking soda
2 bananas
2 large egg whites
2 TBSP light or dark brown sugar
2 1/4 teaspoons grated orange zest
1 tsp vanilla extract
1/4 cup raisins (if you don't like raisins Julie added cherries)
1/4 cup semisweet chocolate chips (optional) you can use very little..just enough to get that little sweet!
oven-350
1) in large bowl comine flour, oats, cinnamon, and baking soda mix well
2) In a food processor or blender, combine the bananas, egg whites, brown sugar, orange zest, and vanilla and orange extracts and process until smooth and creamy.
3) Fold the wet ingredients into the dry ingredients. Fold the raisins (or what ever fruit choice) and if desired chocolate chips. Drop the dough by rounded tablespoons onto the baking sheets, leaving about 1 inch between them, and bake for about 10 mins, or until lightly browned on the bottom.
Per cookie
45 calories, 1 g protein, 9g carbs, 0 fat!

These cookies are UNBELIEVABLE!!

Healthy Snack ideas

This is one of my favorite snacks! Roasted red pepper Hummus Veggie-Dip

Veggie's of choice- carrots, cherubs, cucumber, and celery.

Hummus- 2TBSP = 70 calories, 4g carbs, 2g protein..what a deal! Enjoy!

Mix up your cardio!!

Mix up your cardio... You know how much I love to run!! But today I mixed it up with a hill climb on the treadmill with a consistent speed of 3.8 on a 11 incline with 5lb ankle weights for 40 mins. Changing up is important!! Start at a grade and speed on the treadmill that works for you!  and get those arms moving!
Have fun! 
CHEERS!!!

Todays work out!

Changing up my workout today! Shoulders tri's and Back! with 40 mins of cardio

Goodnight!

This girl is off to bed so my muscles can grow! Goodnight ;-))

Spa Tropical Fruit Salad with toasted Quinoa (yummy)

4 teaspoons quinoa
1/2 cup nonfat plain yogurt
1/4 teaspoon ground cinnamon
1 teaspoon grated orange zest
2 mangos halved and fanned
3/4 cup peeled and sliced papaya
3/4 cup peeled and sliced honeydew melon
2 cups strawberries
3/4 cup peeled and sliced pineapple
4 mint leaves, for garnish
4 limes, halved
1) In a dry saute pan, toast the quinoa over medium heat for 2 to 3 min, until lightly browned. Transfer to a plate to stop the cooking.
2) In a small bowl, combine the yogurt, cinnamon, and zest and stir to mix.
3) Set a mango fan on each plate (chilled plate optional) and arrange the sliced fruit around it. Spoon the yogurt in the center , then garnish with the mint leaves, lime halves and sprinkling of toasted quinoa!

Beautiful Day!

Today was a GREAT day! I have had a very busy morning so I am late getting my workout in. But I am on way now to pump some iron and burn some fat!! Happy Monday!

Remember Commitment

My ultimate goal and commitment is to living a HEALTHY LIFESTYLE.  If I find in my journey's  that it is counter to this commitment, I will not end the journey but will only find a way to improve it!! 
Cheers!

Christine's apple spice protein bars..These are GOOD! If your training and need a quick protein bar these are YUMMY.

Christine's Apple spice Protein Bars

Calories: 94

Fats: 1.25 grams

Carbs: 10 grams

Protein: 10 grams

Ingredients:

• 1 cup oat flour
• 1 Tsp Ground Flaxseed
• 1/2-3/4 finely chopped apple or ¾ small apple)
• Dash of Pumpkin spice
• 2 scoops vanilla whey protein
• 2 heaping tsp cinnamon
• 1/2 tsp baking soda
• 1/4 tsp salt
• 1/8 tsp allspice
• 1 heaping tsp nutmeg
• 4 egg whites
• 1/2 cup Splenda, Truvia, or Ideal
• 8 oz baby apple sauce
• 2 oz water

Directions:

1. Preheat oven to 350 degrees.
2. Mix flour, flax seed (dry ingredients) whey protein, cinnamon, allspice, nutmeg, baking soda and salt together in a bowl.
3. Mix egg whites, Splenda, Truvia, or Ideal, baby food apple sauce and water (optional) in a bowl.
4. Add wet ingredients to dry ingredients and mix together.
5. Spray glass pyrex dish with non-stick butter spray.
6. Pour ingredients into dish.
7. Bake 20-30 minutes.

Makes 16 squares, 2 squares per serving.

A large popcorn at the movies is like eating 3 Big macs! Read the following link.

http://consumerist.com/2011/03/theater-owners-dont-want-you-to-know-a-large-popcorn-is-equal-to-3-big-macs.html

What is the "Root of fitness"?

 The idea is to get to the "Root" of your fitness which is your EATING! Clean eating...eating as close to the earth as possible. Stay away from packaged foods that contain a lot of preservatives. As you follow me on my journey I will give you examples of clean eating which will aid in your healthy lifestyle. See you soon!

Recipe Banana-Oatmeal Cookies (these are a hit with the kids too)

These are delicious healthy cookies! Please leave a comment letting me how they turned out.

1 c all purpose flour                                                        1/3 c canola oil maragarine
3/4 c old fashioned rolled oats                                         2 large egg whites
1/4 c chopped walnuts or pecans                                    1/3 c mashed bananas                                    
1/2 teaspoon baking powder                                           1/4 teaspoon vanilla extract
1/3 teaspoon  baking soda                                              1/4 teaspoon fresh lemon juice
1/2 teaspoon salt
1/2 cup packed light or dark brown sugar

• Pre-heat oven to 350. Lightly spray cookie sheet 
• In large bowl, combine the flour, oats, walnuts, baking powder, baking soda, and salt and wisk 8-9 times to aerate and mix
• In the bowl of an electric mixer set on medium, mix the brown sugar and margarine until the mixture is crumbly. Beat in the egg whites, bananas, vanilla, and lemon juice.
• Pour the wet ingredients into the dry ingredients and stir with a spoon until well combined. Drop by heaping tablespoonfuls onto the cookie sheets, leaving about an inch between each, and bake for 15 to 18 mins, or until golden. Cool on the sheets for about 5mins.

Per Cookie

39 calories

2 g total fat

1 g protein

5 g carbohydrates

59 mg sodium

Makes 30 cookies

Heading to the gym... Feelin great today! Just would like some sunshine instead if this rain everyday..Well no complaining... We need it! Off I go !

My back progress

My Fuel to kick start my active day!

Bobs Red Mill Oatmeal, dash of cinnamon, slivered almonds and my fav blueberries!

I found this yummy dip for my veggies with out the calorie cost!

Love this!  2tbsp = 60 calories, 2g carbs and 2g protein!

Im UP!!!

Im up and going!! What do you think of the name?? Thanks pam!!