Accountability

Hello, Hello! I just got in from my rpm-plus class. Just a little recap- it's a 60-minute cardio-muscle strength and endurance building, calorie scorching workout! It has tons of great coreography and mixed with the high-energy from the instructors...it's a workout that you cannot miss!

So, in this workout tonight, according to my polar heart rate monitor, I burned a whopping 750 calories [cool-down included]! WOW! and man do I FEEL GOOD...like a 100 bucks :)

You know I am only human too, even this healthy lifestyle preacher has trouble, believe it or not, and so often times I find myself struggling with my weight, looking for extra motivation and ultimately, a gym buddy! 

That's why I choose classes like this rpm-plus class. Group fitness at your local gym is a great way to stay motivated!

-You have a ton of "workout buddies." Everyone is working just as hard as you are, keep up the hard work...don't be the only one who gives up!

-Get to know your instructors. For me this is a huge motivator; they know my name and start to look for me; now they hold me accountable when I tell them..."See you tomorrow!" (at least I like to think so)

-The great music keeps me going and keeps my mind off the pain. I have started singing along, it makes it more fun and it really flies by...and I know I'm not the only one singing ;)

-You burn a TON of calories. Proof shown above...I didn't do that on my own, with the high-energy of my classmates I pushed myself and was able to burn those calories!

With a little accountability, motivation and determination, you WILL meet your goal! Do it today!

Faaah-riday!

Happy Friday!

I started my morning bright and early with my friend at the gym! We got up before our internship interview day and did a nice 45-minute cardio sweat session with some abdominal work afterwards. Man, it was nice to have a gym buddy again! I like getting my workouts in, in the morning [when possible]...especially on Fridays this way, once work is done...I can relax!

Usually I would do the hour-long RPM class Friday evenings but I was told today that I have impromptu plans so I won't be attending (good thing I got my workout in this morning, yikes)!
Side note for all you fellow Lifestyle Family Fitness go-ers: Our Friday night class is sufferring because the attendance is low (and obviously, I am not helping out like I need to be with a ton of traveling lately it's been hard to commit) but together let's try and kick up the attendance so our favorite classes stick around!

Incase you're interested...

Today's Cardio Workout (on the Elliptical)-

0-5 min: warm-up
5-10 min: resistance 4
10-15 min: resistance 6
15-20 min: resistance 8

20-25 min: resistance 10

25-30 min: resistance 8

30-35 min: resistance 6

35-40 min: resistance 4

40-45 min: cool down
*try and keep the same pace throughout (even on the hardest resistance)
More resistance= more calories burned
(approx. 350 calories burned, based on the machine- I was not wearing my HR monitor, sorry!)

So, as I said I have last-minute plans! I am going with a group of friends to a Carolina Mudcats Game! Fun, right? Believe me, this trip to the baseball stadium will definitely prompt a "Smart Snacker meets Stadium."

Stay tuned for navigating your way through the stadium and see how your Smart Snacker takes on this colossal food challenge ;)


See ya, ball fans!

Grain-ola

Gosh I am one of those people that LOVE granola. Problem is store bought granola can be overloaded with sugar and through-the-roof in calories! Not to mention, I bet there's some devious items hiding in the ingredient labels. Coming back to the importance of cooking and going homemade; YOU KNOW WHAT'S IN YOUR FOOD! 

So the only way the Smart Snacker could resolve the issue...is bake some! Now I can eat my granola and feel great about it too! It is something that CAN be healthy and serve as a great source of fuel. Providing protein, fiber, complex carbohydrates (whole grains) and no cholesterol.
Now it's purely GRAIN-ola [A wholesome, easy on the heart, fiberlicious snack].

I found this great recipe in my newest real simple mag (thanks to cait...she got me the subscription for my birthday last year!). Since you obviously can't read the fine print (and it's too new to be on the website) let me recap:

"Easy Granola" (they aren't lying!!)

Hands-on time: 5 minutes
Total Time: 35 minutes
Makes 6 cups

4 cups old-fashioned rolled oats (not quick cooking) 

1 cup sliced almonds

1/2 cup shredded coconut (preferably unsweetened)

1/4 cup unsalted pepitas (hulled pumpkin seeds)

1/2 cup pure maple syrup

2 tablespoons canola oil

1/2 teaspoon salt

1 cup dried fruit (I used raisins because that's all I had...wishing I had craisins)

-Heat oven to 350. On a rimmed baking sheet, toss the oats, almonds, coconut and pepitas with the maple syrup, oil and salt

-Bake, tossing once, until golden and crisp. 25-30 minutes (mine took a little longer)

-Add the dried fruit and toss to combine. Let cool.

Store in air tight container for up to 3 weeks (personally, mine won't make it that long ;) )

per 1/4 cup: 141 cals,6 g fat, 19 g carbohydrates, 9 g sugar
4 g protein, 2 g fiber, 22 mg calcium, 0 mg cholesterol
Nutrition Information provided by real simple


Smart Snacker Modifications: I cut down on the oats to 2 cups (that seemed like plenty), you can add flaxmeal for additional nutrients (gooooomega 3s) and sugar-free maple syrup can be used as well (diabetics). If any modification is made, keep in mind it will alter the nutrition information.






Two things I love about real simple mag: great recipes (both healthy and affortable) and they provide you with all the nutritionals (even for funky beverages)! What's not to love?










See ya!! off to RPM soon!

Sweat then Supper

Don’t worry haven’t forgotten about you…today was just not a normal day! I have finished my rotation with the health dept and have moved on! I am now heading back to clinical (at the hospital) for staff relief- meaning I take on my own patients and start practicing as an entry-level dietitian! YAHOO! 

So the plus…I don’t start at the hospital until Monday so I have taken my extra time and put it to good use; gettin' my “feet wet” in other areas of dietetics. 

Today I went to a doctors’ off to help the dietitians with referrals, it was a nice break and I met some pretty cool chicks.  I also sat in on some counseling and enjoyed a free lunch with the office mates- the rep took care of it! Man, I could get used to that ;)

I got off work and immediately headed to the gym for two crucial hours of major sweating.
Bodypump followed by rpm…both les mills classes! some hardcore stuff, I think I'll be taking tomorrow off!!

Tonight for dinner I whipped up something quick and satisfying…
I decided to go with pasta.

In the dish:
-whole wheat pasta
-lean ground beef (Laura's 8% beef is what I used)
-Ragu sauce (3/4 of container to 1 lb beef)
-handfuls of spinach (it shriiiinks!!)

Boil pasta until al dente
Brown beef, drain, mix in sauce and spinach!

Have you ever seen an easier meal? and 1/2 cup of ragu will supply you with 1 serving of your daily veggies and by adding additional spinach you are getting another serving and bonus nutrients (Vitamins A, E and K...to name a few)!!

I didn't get a picture of the final product because no matter which way I turned the bowl it didn't look appetizing enough so I thought some of the ingredients would be okay :)
Just trust me it. was. GOOD.

Time for some R & R.