Hi !
Protein Smoothies make great snacks or meal replacements! In addition, the sky is the limit! Start with the following basic smoothie recipe and add whatever you like (just be sure to add in the calories)
Base Protein Smoothie:
8 oz water or skim milk (0 - 90 Calories)
1 scoop of your favorite whey protein powder (100-150 calories) (I like GNC 100% Whey Protein) (you may also sub soy protein powder)
To this you can add any combination of countless items, fresh or frozen! Such as Banana, Strawberries, Any Berries, Mangos, Peanut Butter, Chocolate Milk 1%, Oatmeal, Flaxseed & Wheat Germ, Carrot Juice, Coffee! You can even do vegetable smoothies. Check out http://www.smoothieweb.com/ for ideas. if you have an iphone you can also download the app for your phone.
Happy Smoothies to ya!
Traci
Thursday, April 29, 2010
Wednesday, April 28, 2010
Happy to Live in The Sinus Valley!
Ugh! If you haven't detected my sarcasm in the title, let me tell you, I am being sarcastic. Yesterday and today have been HELL with allergies. I have vertigo and my head feels as if it may explode. Oh, and not to mention that I have PMS. Haha! And all I have left is one lone ovary! Days like this make me appreciate the many many days that I feel healthy and happy.
More tomorrow when it doesn't feel like my eyeballs will pop outta my head every time I am on the computer....
More tomorrow when it doesn't feel like my eyeballs will pop outta my head every time I am on the computer....
Monday, April 26, 2010
3rd Monday :)
Good Morning!
A little more than two weeks into my biggest loser challenge with 'The Boys', and I am feeling fantastic! The best thing about this particular Monday is that I made it through an entire weekend without a 'cheat day'. What does this mean? Well, first of all, waking up this morning without a bloated belly felt SO GOOD. And, second, I think this will end up being a stellar week of weight loss. My goal is 3 pounds, but we'll see what happens. I may surprise myself and take off 4 because of my great weekend.
Averages:
From Saturday, April 17th to Friday, April 23rd these were my averages and my workouts:
Average Daily Calories: 1602
Average Calories from Fat: 25%
Average Calories from Carbs: 39%
Average Calories from Protein: 34%
Average Calories from Alcohol: 3%
Workouts -
Sat/Sun Off - in Philly for wedding
Monday: 1 hr spinning
Tues: 1 hr spinning; 1 hr weight training; 1 hr yoga
Wed: 1 hr spinning
Thurs: 1 hr spinning (am); 1 hr weight training; 1 hr spinning (pm); 1 1/2 hr hot yoga
Fri: 1 1/2 hr hot yoga
Have a fantastic week my friends! I will post again soon :)
Until Later...
Trace
A little more than two weeks into my biggest loser challenge with 'The Boys', and I am feeling fantastic! The best thing about this particular Monday is that I made it through an entire weekend without a 'cheat day'. What does this mean? Well, first of all, waking up this morning without a bloated belly felt SO GOOD. And, second, I think this will end up being a stellar week of weight loss. My goal is 3 pounds, but we'll see what happens. I may surprise myself and take off 4 because of my great weekend.
Averages:
From Saturday, April 17th to Friday, April 23rd these were my averages and my workouts:
Average Daily Calories: 1602
Average Calories from Fat: 25%
Average Calories from Carbs: 39%
Average Calories from Protein: 34%
Average Calories from Alcohol: 3%
Workouts -
Sat/Sun Off - in Philly for wedding
Monday: 1 hr spinning
Tues: 1 hr spinning; 1 hr weight training; 1 hr yoga
Wed: 1 hr spinning
Thurs: 1 hr spinning (am); 1 hr weight training; 1 hr spinning (pm); 1 1/2 hr hot yoga
Fri: 1 1/2 hr hot yoga
Have a fantastic week my friends! I will post again soon :)
Until Later...
Trace
Friday, April 23, 2010
Week 2 of 6 Week Transformation --- The Results are in!!
Hopefully none of 'The Boys' are reading my blog to see how great I am doing. I would like to keep it a surprise...haha. I told two of them this morning that I gained weight since we started. Of course, they didn't believe me for a second.
So, Week 2. I weighed myself in this morning at 148.6! I am down 5 pounds in 2 weeks. Right on schedule for a 15-18 pound loss over 6 weeks. I had a cheat day over the weekend and still lost 2 pounds this week. There is NO pizza (my favorite food) in my plan for this weekend, so Week 3 goal is 3 pounds.
Finding your perfect formula --> So here is the deal... I have been doing this a long time, that is figuring my perfect formula of losing or maintaining my weight. For almost a year, as I mentioned in the beginning of this blog, I have been maintaining a healthy weight within a 5 pound range. Based on trial and error for many years, I found what worked best for me. On the flipside, I also know exactly what kinds of foods and how much food in combination with how much exercise that I need to lose x amount of pounds in a week. Pretty much, I wake up on Fridays, and before I get on the scale I am pretty sure about what number will pop up. It is pretty simple science actually, calories in/calories out. My FitDay program really helps with that in the Overview section where it shows my past week on a graph of calories in versus calories out. 3500 calories equals a pound. So if you want to lose 2 pounds in a week you have to have an intake deficit of 7000 calories over your calories burned. On a day to day basis that means over a 7 day period to lose 2 pounds, you have to burn 1000 more calories a day than you take in! It's that simple! And, it works.
So, how do you do this? It takes a little work to figure yourself out. The only sure-fire way I have found to learn this about yourself is to JOURNAL your food intake and exercise. I can't say it enough. No one said this was going to be easy.
The truth is that our food industry wants us to believe that we need so much more food in a day than we actually do. Go to any restaurant and just look at those gigantic portions swimming in butter and/or oil. We have to EDUCATE ourselves as to what we are putting in our mouths and how much. Start paying attention today! It's never too late.
Today I will give everything I have...
Traci
So, Week 2. I weighed myself in this morning at 148.6! I am down 5 pounds in 2 weeks. Right on schedule for a 15-18 pound loss over 6 weeks. I had a cheat day over the weekend and still lost 2 pounds this week. There is NO pizza (my favorite food) in my plan for this weekend, so Week 3 goal is 3 pounds.
Finding your perfect formula --> So here is the deal... I have been doing this a long time, that is figuring my perfect formula of losing or maintaining my weight. For almost a year, as I mentioned in the beginning of this blog, I have been maintaining a healthy weight within a 5 pound range. Based on trial and error for many years, I found what worked best for me. On the flipside, I also know exactly what kinds of foods and how much food in combination with how much exercise that I need to lose x amount of pounds in a week. Pretty much, I wake up on Fridays, and before I get on the scale I am pretty sure about what number will pop up. It is pretty simple science actually, calories in/calories out. My FitDay program really helps with that in the Overview section where it shows my past week on a graph of calories in versus calories out. 3500 calories equals a pound. So if you want to lose 2 pounds in a week you have to have an intake deficit of 7000 calories over your calories burned. On a day to day basis that means over a 7 day period to lose 2 pounds, you have to burn 1000 more calories a day than you take in! It's that simple! And, it works.
So, how do you do this? It takes a little work to figure yourself out. The only sure-fire way I have found to learn this about yourself is to JOURNAL your food intake and exercise. I can't say it enough. No one said this was going to be easy.
The truth is that our food industry wants us to believe that we need so much more food in a day than we actually do. Go to any restaurant and just look at those gigantic portions swimming in butter and/or oil. We have to EDUCATE ourselves as to what we are putting in our mouths and how much. Start paying attention today! It's never too late.
Today I will give everything I have...
Traci
Thursday, April 22, 2010
Today's Lunch... Black'n'Bleu Salad w/ Mashed Sweet Potatoes
Black'n'Bleu Salad (379 Cal); Side of Mashed Sweet (45 Cal)
2-3 cups butter lettuce (20 cal)
5 oz Grilled Organic, Grain-fed filet of beef (from Wegmans) (200 cal - only 7g fat)
1/4 cup crumbly Bleu Cheese (119 cal)
balsamic vinegar
1 tsp olive oil (40 cal)
1/2 cup mashed sweet potatoes (Ore-Ida steam'n'mash - avail at wegmans in freezer by icky french fries) (Cal 45)
Total lunch calories : 424 - ate at 11:30 am - only took me 15 minutes to prepare!
My lunch on days like today is higher in calories because of my work/exercise schedule from 12-9 pm tonight. I will have about 3 more 'snack' meals to keep in line with eating every 3 hours rest of day.
So, really you could make this for dinner and have an under 500 calorie dinner that leaves you extremely satisfied!
Enjoy!!
2-3 cups butter lettuce (20 cal)
5 oz Grilled Organic, Grain-fed filet of beef (from Wegmans) (200 cal - only 7g fat)
1/4 cup crumbly Bleu Cheese (119 cal)
balsamic vinegar
1 tsp olive oil (40 cal)
1/2 cup mashed sweet potatoes (Ore-Ida steam'n'mash - avail at wegmans in freezer by icky french fries) (Cal 45)
Total lunch calories : 424 - ate at 11:30 am - only took me 15 minutes to prepare!
My lunch on days like today is higher in calories because of my work/exercise schedule from 12-9 pm tonight. I will have about 3 more 'snack' meals to keep in line with eating every 3 hours rest of day.
So, really you could make this for dinner and have an under 500 calorie dinner that leaves you extremely satisfied!
Enjoy!!
Wednesday, April 21, 2010
Grilled Chicken Salad Recipe
Grilled Chicken Salad with Feta Cheese & Fresh Strawberries
3 cups of Baby Lettuce (baby spinach also a nice substitute)
4-6 ounces of Grilled Chicken Breast
1/4 cup Crumbled Feta Cheese (full-fat please)
1 cup of diced fresh Strawberries
1 tsp olive oil
1 tsp-1 TBL of (four leaf) Balsamic Vinegar
Total Calories ~ 390
You can use a TBL of balsamic vinagriette dressing instead of the oil and vinegar for a little more flavor. Just know you are probably getting anywhere from 20-80 calories more.
Also, if you grill your chicken in any oil, be sure to add the calories. I like to prepare it on the grill outside or on the stove in a fry-pay with Pam.
This is very yummy! Try it!
3 cups of Baby Lettuce (baby spinach also a nice substitute)
4-6 ounces of Grilled Chicken Breast
1/4 cup Crumbled Feta Cheese (full-fat please)
1 cup of diced fresh Strawberries
1 tsp olive oil
1 tsp-1 TBL of (four leaf) Balsamic Vinegar
Total Calories ~ 390
You can use a TBL of balsamic vinagriette dressing instead of the oil and vinegar for a little more flavor. Just know you are probably getting anywhere from 20-80 calories more.
Also, if you grill your chicken in any oil, be sure to add the calories. I like to prepare it on the grill outside or on the stove in a fry-pay with Pam.
This is very yummy! Try it!
Tuesday, April 20, 2010
The 'Busy'-ness of Life...
Hello! I haven't forgot about my blog! One of my facebook friends says she misses it, which means I have been slacking....
Busy weekend away and then I just got hurled back into training first thing Monday morning. This was a busy Tuesday as well. Oh, and guess what, tomorrow is a busy Wednesday. No break in sight until Friday, my day off. Ahh. I am so fortunate to be able to do what I do, which is... what I LOVE!
Training is such a dream job to me. I put my whole heart and soul into it almost 99.9% of the time (...that .01% is when I decide I need another fitness conference to spice things up!).
And, yet, even though it is a dream job, it is still a job that takes up time and energy ( alot of energy at that). I find myself exhausted by week's end. How many of you feel the same exact way?
The 'Busy-ness' of Life.
We will always have the 'I'm too busy' response to why we haven't started exercising, why we haven't stuck to our clean-eating plan (which is the ONLY way to eat as far as I am concerned), why we haven't taken that moment for us in each 24 hours of each day.
If you have been like me at a time in your life when you find yourself saying that you are too busy to _______ (fill in the blank), and you know that this (blank) is good for your body and good for your health, then remember that in the same way we make time for our dogs, our kids, our spouse, our grocery shopping, our television shows, our whatever, YOU have to make time for your health.
A wise person once said, "If you can't make time for exercise now, you will have to make time for sickness later". Enough said.
Until Later... Today YOU Gave Everything You Had!
Traci
Busy weekend away and then I just got hurled back into training first thing Monday morning. This was a busy Tuesday as well. Oh, and guess what, tomorrow is a busy Wednesday. No break in sight until Friday, my day off. Ahh. I am so fortunate to be able to do what I do, which is... what I LOVE!
Training is such a dream job to me. I put my whole heart and soul into it almost 99.9% of the time (...that .01% is when I decide I need another fitness conference to spice things up!).
And, yet, even though it is a dream job, it is still a job that takes up time and energy ( alot of energy at that). I find myself exhausted by week's end. How many of you feel the same exact way?
The 'Busy-ness' of Life.
We will always have the 'I'm too busy' response to why we haven't started exercising, why we haven't stuck to our clean-eating plan (which is the ONLY way to eat as far as I am concerned), why we haven't taken that moment for us in each 24 hours of each day.
If you have been like me at a time in your life when you find yourself saying that you are too busy to _______ (fill in the blank), and you know that this (blank) is good for your body and good for your health, then remember that in the same way we make time for our dogs, our kids, our spouse, our grocery shopping, our television shows, our whatever, YOU have to make time for your health.
A wise person once said, "If you can't make time for exercise now, you will have to make time for sickness later". Enough said.
Until Later... Today YOU Gave Everything You Had!
Traci
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