Sunday Funday

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Ahhhh… My perfect Sunday in a nut shell!
early morning workout. I burned 500+ calories with a hilly 2 mile walk then into a jog 2 minutes walk 2 minutes for 3 miles.

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food shopping I have this quirky love for going food shopping. And it’s even better with a Carrot Kale Dream smoothie (on sale to boot!)

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bounty full of healthy foods
Meal plan this week:
M- Veggie Quiche
Tu- grilled pork chop with salad
WD- chicken sweet potatoes and squash on grill
Th- seafood something
Fr- holiday BBQ
Sat- leftovers
Sun- steak kabobs

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feet up and watching the most exciting World Cup ever!

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Cheers to a wonderful week!!!

Enjoying the Fruits of my Labor

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Who am I kidding….what an awesome week I had!    

On Wednesday I went out on a Chartered Fishing Boat in Jersey. 

What a great trip.  I’m a morning person so waking up at 5:30am was no biggie.  The sun was out and the temps were just right.  There was a slight ocean breeze, but nothing too rough to stir up some waves.  We were going for Fluke.  Overall, I caught three J SOO exciting!!  But, my fish were all ONE INCH too short so we had to throw them back.   womp womp….but not before I snapped a pic

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 I didn’t really mind throwing the fish back because the excitement was in the catch and release!  But, my friend had two keepers and shared (so nice!)  so I was able to come home with some fresh catch. 

There is nothing like fresh catch.  It’s the sea-to-table for me!  lol

Fish is a good source of lean protein the AHA wants us to include two servings of fish per week.  I seasoned the one piece with a little lemon and pepper.  I think it’s a fresh taste that really complements white fish.  The other piece was seasoned with fresh herbs from my Herb Garden.  So convenient from the backyard! 

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As far as cooking goes, I favor the grill to keep the heat outside!!   I wrapped them in foil and threw it on the grill.  You could also bake them of course. 

I served the fish with sautéed spinach and faro.  Delicious! 

So now you can see that it was a fun filled experience.  Overall I got to spend some QT with friends and enjoy a beautiful day at the shore!  It’s the little things! 

Lemon Chia Seed Pudding

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Today I made a new recipe with the Star ingredient being Chia Seeds.  Chia seeds are little seeds, usually eaten by 1 or 2 Tbsp at a sitting that add mostly fiber and omega-3, along with a little protein and iron.  Try adding them in yogurt and smoothies, or sprinkle on top of cereal or a salad. 

I was looking for a new way to eat them and I came across a recipe for chia seed pudding.  I figured the consistency would come out well because Chia seeds turn to gel when soaked in water.  There are only a few ingredients:

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Very easy.  Add 1 Tbsp olive oil, 1.5 Tbsp sugar; 2 Tbsp maple syrup, 1/2 juice from a large lemon, 7oz Almond milk, 1/4 cup chia seeds.  Blend together all ingredients except chia.  Whisk in the chia seeds and let sit for 30 mins until it gelatinizes.  Keep refrigerated.  Top each portion with lemon zest and serve.  This is a sweet treat to eat as dessert 🙂 Enjoy 

Note: I do not endorse any brand names or products.

Healthy Habits = Healthy Lifestyle

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This week I was reading one of my favorite blogs: Carrots n Cake. . The post was “5 Tips for Jumpstarting a Healthy Lifestyle” and readers were asked to leave a comment on your #1 Healthy Lifestyle Tip. Very thought provoking because I could rattle of like 10 in 5 seconds. But if I could ball all the tips into one it would be: Remember you are living the lifestyle for you! Don’t worry what people say about your green smoothie or the fact your are up at 5am for a run or paid $$$ for a race, sneakers or lululemon tights.

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To help me practice specific healthy habits I use an app called LIFT. I simply set my goal habits, number of times I want to practice them through out the week and check in each time I practiced a particular habit. There is a community aspect where you can follow friends and encourage others with giving “props”. And the push notifications are great motivators.

Here are the habits I set on my Lift app:

– Planning ahead: My days are always easier when I pack my clothes and lunch the night before. I am more likely to eat cleaner and workout. And I can’t forget little Gavin; prepping all his bottles and diaper bag takes some stress out of the day.
– Drink more water: My specific goal is to have a large glass before my coffee in morning and before meals.
– Run: As I get back to running after having Gavin I realize I am having difficultly stringing together miles. So I am going to try to run shirt distances more frequently.
– Blog 1 per week: Its good for mood, mind and body!
– Call or email a good friend: Joe and I don’t go out as much as we use to for obvious reasons. But it’s still very important to me that I stay in touch with my friends.

Don’t forget the World Cup!!! Team US plays Portugal Sunday at 6p.m. If you don’t like soccer at least tune in to see the World’s Best Player (and maybe the World’s most Handsome Man), Cristiano Ronaldo (bottom picture).
I am having my family over to watch the game. I am challenging myself to make it a healthy party. Check back Monday for my healthy entertaining tips!

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Monday Reset

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It’s Monday, and like so many weekends involving chores around the house, social events and hectic schedules, I got caught up in eating out and “celebrating”. By Sunday night I left like I undone all my hard work from the week and that’s pretty hard because I did 100 Burpees on Friday. Today I decided to reset my system and eat super squeaky clean.

Monday Reset Game Plan
Upon waking: 20 ounces warm water with lemon
Jump-start my Monday morning with Tabata group exercise class. Sweat out some of the processed foods and burn off excess calories.
Post-workout: Green protein smoothie
Breakfast: Greek yogurt and watermelon
Throughout the morning: 24 ounces water
Lunch: Mixed green salad with lemon juice and olive oil; mixed nuts
Afternoon snack: Chicken on whole wheat bread
Brisk 30 minute walk (it’s was a beautiful day, why not!)
Pre-Dinner: 20 ounces warm water with lemon and banana
Dinner: Steak veggie stir fry and strawberries
Night snack: home-made Coconut water mango and strawberry Popsicle

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By the end of the day I felt refreshed. I am not a nutritionist… I came up with my game plan from reading various articles and experience on what I know works and makes me feel good. Simply put I drank tons of water, ate fruits and veggies to flush my body. I also picked meals and snacks that were less starchy than usual and not processed (if possible). I finally I kicked my rear in gear with a tough workout.

Changing gears… Congrats to the US Men’s Soccer team on a HUGE win today. I will admit the US team was lucky to get the win; they lacked control of the game but had spirit to finish strong. With the win today and big loss by Portugal, the US has a great chance to get out of the first round. Good Luck Boys!

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90 years of Inspiration

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I would like to share with everyone an inspiring woman, my Grandmother. Today, June 11th, is her 90 the birthday!! She is amazing and doing well. I love to spend time with her and she believes in a healthy lifestyle. She follows a balanced diet and a tip that she believes in is following appropriate portion sizes. She also likes to keep active and is grateful for her ability to continue to get around.

Happy Birthday xoxo!!
Kim

Tabata. What’d you’d say?!!

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Today I returned to teaching group exercise classes. Today’s class was Tabata Protocol, a form of High Intensity Interval Training (HIIT). HIIT was crowned the top fitness trend in 2014 according to American College of Sports Medicine. HIIT comes in all shapes and sizes; essentially it involves short bursts of activity followed by a short period of rest or recovery. Tabata training in particular is the fitness trifecta. It’s fun, it’s fast and it leaves you dripping sweat.

Tabata training consists of eight rounds of 20 seconds of hard work, 10 seconds of rest. One Tabata cycle lasts 4 minutes; you can do the same exercise for 8 rounds, do a superset or try Tabata training on your next treadmill workout. Again, it comes in all shapes and sizes.

As a new mom I love adding Tabata training to my workouts. When I was still at home and squeezing in workouts during Gavin’s naps I made sure that my Tabata included exercises that really jacked up my heart rate (Burpees, Mt. Climbers, etc). Therefore, my Tabata training took the place of a 30 minute run or a 45 minute Spin class. In case you missed it, check out my post from 5/30/14 for a sample workout.

Today’s Tabata Protcool class was a full body Superset Tabata format.

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Disclaimer: Although I have a degree in Kinesiology and certified, you should consult a physician before starting any exercise program. If you choose to do any of the workouts featured on this website, you do so at your own risk.