Monday, October 13, 2014

The Final Stretch of the LiveFit Program


Yeah, I know. I didn’t post a confession this past Saturday. I’ve been so busy lately it’s been hard to keep up, so I have decided to add my confession to this post.

So I have completed phase two of the LiveFit program and I am now in the final phase, phase three, I’m going to start by recapping phase two then I will go into my feelings about phase three.

I enjoyed phase two, in this phase my workout time was increased as well as my days. I had a couple of days where due to certain circumstances I was unable to do the workout that day and I had to combine it with another workout day but I made sure to get it in. This is a phase I would actually like to do over again as part of my normal routine after I have completed the entire series.

I will say however, my eating and my running fell off track so I found myself gaining some weight which I am not proud of. I pretty much stuck with my meal prep but I found myself giving into temptations for sweet treats, chips and other foods that don’t do me any good. In turn it caused my body to go into a state of exhaustion. What happens is when my eating habits fall off so does my energy levels, that combined with my knee tendonitis made getting up early in the mornings to complete my run even more difficult. Had it not been for my other obligations I may have fallen off with my LiveFit training as well. I usually workout in the evenings during my kids practices or right after work so it makes it easier for me.
I must say that my arms are looking really nice and even my legs have begun to shape up nicely, my mid-section however is not looking its best and I have to go to the kitchen to build these abs I’m looking for.

Now that I am into phase three, I can’t lie, I am wondering if I am going to be able to hang the first two weeks, these weeks seem to be the most time consuming. The workouts are a lot longer than the other two phases and I’m already pressed for time as it is so I may end up doing the routine a little later than usual but I am determined to complete this phase the right way.  I don’t mind the additional reps and I don’t mind the intervals I’m just concerned about having enough time to complete the workouts; on average the workouts are about an hour and twenty minutes not including the cardio session which I do in the mornings anyway I typically only have forty-five to sixty minutes per evening before I have to go grab my son so I will see how this all plays out.

And…It Is What It Is!

Tuesday, October 7, 2014

New Weekly Blog “Weekly Confessional”




I was thinking about starting a new series of weekly blogs called “Weekly Confessional” I typically don’t post blogs on weekends but I was thinking that my weekly confessional would be something interesting to blog about on Saturdays. You know, releasing what I’ve done (or not done) for the week.

It will mostly focus on my health related issues but who know, maybe, just maybe I will share more.

We shall see…

And…It Is What It Is!

Monday, September 29, 2014

Bringing Back My 3/4" Wig


Friday a friend I haven’t seen in over two years since my trip NY called me and told me they were in my city and wanted to see me. I was excited but I quickly remembered that I had just taken down my braids two days prior and my hair was a mess, my plan was to re-braid it over the weekend and now I had to scramble to figure something out or cancel.

Then it came to me; 2 ½ years ago I created a ¾ wig; some of you may remember the video I did where I went through the creation and installation of the wig.

So I decided I would grab my wig out the basement and wear it. When I got home I grabbed the wig out of the basement, combed and brushed it out then washed it. It looked a bit thin so I decided to add a few tracks; I found one of the reddish colored tracks from my Pink Diamond Indian Remi install and decided to add just one line of red. When my daughter got home she installed it for me in now time.

The wig is a bit short for me but I enjoy how it turned out, I’ve gotten so use to longer weaves that 14” seems very short, but I am so happy I kept it after all this time it definitely came in handy. I think I will leave it in for a couple of weeks.

And…it is what it is!

Monday, September 15, 2014

Jamie Eason's LiveFit Program


 
In a previous post I mentioned the LiveFit program. I began Jamie Eason’s LiveFit program on August 17, 2014, the program is broken up into three phases and I just started phase two yesterday. I love the way my body is beginning to form into the shape I want it to be. A friend sent me a photo taken back in July and the difference is amazing, I was absolutely blown away by how much I’ve changed in the past few weeks.   

The program provides you with a work out plan for every single day as well as a meal guide, each day also has a printable guide which I love because I can go back to it at any time to track my progress, review my moods and see what I did and how much weight I lifted the weeks before.

The first two weeks you only work out four days a week with three rest days, weeks three and four you work out five days a week with two rest days after that your workout days increase to six days a week. Each workout focuses on a specific body group. When you first start out the workout is pretty short lasting only 30-35 minutes that goes up to about an hour as the workouts increase.

For the first weeks there isn’t any cardio involved but since I run in the mornings (Mon-Fri) I stuck to my usual routine.

Phase two includes 30 minutes of cardio four times a week after each workout, since I already run in the mornings I don’t have to run again in the evenings unless I choose to do so.

Phase three incorporates high intensity training which is a mix of weight and cardio training that focuses on burning fat while maintain muscle and is followed by 30 minutes of cardio.

So far I love the program and I plan on completing it. Once the program is over though I need to figure out what route I need to take but I will worry about that bridge when I cross it.

And…It Is What It Is!

Thursday, September 11, 2014

Shani's Honey Grilled Chicken

 
Ingredients
4lbs of Chicken
1 tablespoon Minced Garlic
¼ cup Honey Dijon Mustard
¼ cup Olive Oil
¼ cup Soy Sauce
¼ cup White Cooking Wine
1/8 cup Honey
1 tablespoon Tarragon
1 tablespoon Crushed Red Pepper
1 tablespoon Lemon Pepper
1 teaspoon Sea Salt
1 tablespoon Paprika
1 tablespoon Dried Italian Seasoning
1 tablespoon Dried Basil
1 tablespoon Dried Thyme
1 tablespoon Dried Parsley
1 tablespoon Chili Powder
1 tablespoon Onion Powder
1 tablespoon Garlic powder
 
Directions
Mix all ingredients in a gallon sized Ziploc bag. Add chicken and let marinate for one hour.
Heat up grill.
Place chicken on the grill and let cook for 15 minutes the flip and cook the other side for an additional 15 minutes.

Wednesday, September 10, 2014

Meal Prep Made Easy

 
I wanted to write a blog on meal prep. So first let me explain what exactly meal prep is in the fitness world; I say the fitness world because people have prepared meals in advance and froze them for years but they weren’t exactly for health reasons.  I have really gotten into meal prep over the past few months and it has helped me tremendously with my busy schedule and with staying on track, I love being able to just grab and go. Previously, I would create a meal plan and then I would cook my meals daily based on the meal plan (can you imagine having to cook dinner for the night then breakfast, lunch and snacks for the next day every single night). Meal prep isn’t the same as having a meal plan but you can have a meal plan that you prep from, if that makes any sense.  I currently do not follow a meal plan I follow meal guidelines.

So first let me explain what a meal plan is; a meal plan is a detailed menu of what you have to eat for a certain time period (i.e. a month), for example: Breakfast – Oatmeal, Lunch – Turkey Sandwich, Dinner – Meatloaf with spring vegetables.

Meal prep is where you actually prepare all of your meals for the week at one time (breakfast, lunch dinner & snacks). You can follow a meal plan and cook all of your meals that are on your meal plan at one time if you choose to do so. Unfortunately, for a busy person like myself that isn’t feasible, I just don’t have all day to cook 5-7 different meals for each meal of the day, I usually only make meals for five days. Sometimes I may change an item or two but that’s as far as I go; for example I may have fish the 1st two days then chicken the last three days, or I may make broccoli for three days and a salad for two days, but they are all made at the same time. I store the meals in sealable containers in the refrigerator. Depending on what I make it takes me one to two hours to make all of my meals for the week. I usually don’t include my dinner and sometimes I don’t include breakfast, that depends on what I plan on eating for breakfast that week or what phase of my diet I am on, currently I have a berry banana spinach smoothie each morning.

Meal prep helps you stay focused on what your dietary goals are, when you fail to plan you plan to fail, so planning and preparing your meals in advance helps you stay focused when you live a grab and go lifestyle.

Meal prep can be expensive or it can be really inexpensive, that all depends on what you plan on eating. I like to keep it simple for my work meals and pull out my culinary skills for dinner (lol); for this week I probably spent less than $25.00 on my meals for the week.

When you decide to prep meals its best to keep it interesting from week to week so you don’t become bored; try different recipes and try to make them fun but keep them healthy. I love to play with seasonings like cinnamon, nutmeg, and ginger on my sweet potatoes and butternut squash or lemon and rosemary on my chicken. If my food has flavor I can enjoy eating it that much more.

Try new things with your meal prep, using the same ingredients to make something different; for example, if you decide you want to make salad with grilled chicken and whole wheat pasta on the side take a day or two and turn your salad into a wrap and instead of the whole wheat pasta your whole wheat tortilla will count as your starch.

I have provided a guide below for you to follow and you can create your own meals, try it for one week and let me know how it goes (Courtesy of the LiveFit program – slightly tweaked)!
Breakfast - 2 boiled eggs or 5 egg whites
Unlimited vegetables
1 serving of starch (oatmeal, cream of wheat)
Mid-morning- 2 turkey or chicken muffins or ground turkey/chicken
Unlimited vegetables
Lunch- 6 ounces of lean meat (chicken breast, white meat turkey; white fish like tilapia)
1 serving of starch (like sweet potatoes, whole wheat past or tortilla, beans, brown rice, quinoa)
Unlimited salad and vegetables
Afternoon- 2 turkey or chicken muffins or ground turkey/chicken
Unlimited vegetables
Dinner- 6 ounces of lean meat (chicken breast, white meat turkey; white fish like tilapia)
1 serving of starch (like sweet potatoes, whole wheat past or tortilla, beans, brown rice, quinoa)
Unlimited salad and vegetables
Evening- 2 boiled eggs or 5 egg whites
Unlimited vegetables
**No carbs (starch) after 7:00 PM (or about 3 hours before bedtime)

And…It Is What It Is!

Tuesday, August 12, 2014

Shani's Breakfast Bake 2


Shani's Breakfast Bake 2

Ingredients
1 Package of Biscuits
6 Beaten Eggs
1/2 Cup Fresh Raw Spinach
1/4 Cup Diced Scallions
1/4 Cup Diced Onions
1/4 Cup Diced Mushrooms
2 Cups Cheese Olive Oil

Directions

Preheat oven on 350 degrees.
Slightly oil the bottom of a glass baking dish.
Flatten the biscuits and cover the entire bottom of the dish.
Pour eggs on top. Layer with spinach, scallions, onions and mushrooms.
Cover with foil and bake 30 minutes.

Uncover and top with cheese. Bake 20-30 minutes. Enjoy

*NOTE if the crust hardens pour a little hot water in the bottom of the dish and allow it to soak it up