Tuesday, February 25, 2014

Workout Shoes & Self Tanner

Two things last week have given my workouts a little boost- new shoes and self-tanner. ;)  I'm a big fan of ASICS running shoes and asked for a new pair for my birthday.  Love this pop of orange and pink!   Good energy for working out! I got mine at Sports Authority on sale for $99 (Gel Evate) hot pink/white/sunshine.


but these below are similar at Nordstrom for the same price. 

A good pair of shoes is an investment that serves you well.  

On another note, I like being tan, but understand that tanning beds aren't good for you so I'm staying out.  I will be at the pool this summer, but until then I'm using self-tanner.  My girlfriend told me she buys Sephora Tinted Self Tanning Body Mist by the case and swears by it, so I picked up a bottle.   (Thanks Angela!) 

After using it twice, I'm a convert.  This is the first spray tanner I've used and it's so much easier than rubbing in a lotion!  I just showered and dried off really well, then stepped back into the shower to spray the tanner on.  There is a light scent, but it doesn't smell bad like some tanners.  I will definitely keep using this one. 

Do you feel better tanned too?  What self tanner do you like?





Monday, February 24, 2014

Operation Get Lean // Week 3 Recap

Happy Monday y'all!  I am excited to report that after 3 weeks of clean eating (with the exception of cheesecake on my birthday and a terrible Sunday- more on that below) and lifting heavy weights 5 days a week, I am seeing some results!  Here's the latest picture from my Instagram (@honeywerehome).  I want to show you a real life representation so I don't use any filter on these pictures.  I've only lost about 1 1/2 pounds in 3 weeks (112.5 to 111), but I'm not too concerned with the scale since I know muscle weighs more than fat.  But, I am concerned with buttoning my jeans and I'm not having a problem with that anymore!


THE WORKOUTS

5 minute treadmill warmup (speed at 4.0), then go directly to planks - 3 for 1 minute & 30 seconds with a two minute rest in between.  This week I focused on lifting as heavy as I could for 8-10 reps of 3-4 sets, resting about 45 seconds to 1 minute in between sets.  I usually do at least 6 exercises during each workout. 

Monday - Biceps & Triceps, 20 minutes of cardio (18 incline at 2.5 mph - don't hold on)

Tuesday - Legs, 15 minutes of cardio (18 incline at 2.5 mph - don't hold on)

Wednesday - Shoulders 20 minutes (sprints 30 seconds on and off at a 7.0 mph) & 5 minutes (18 incline at 2.5 mph - don't hold on)

Thursday - Back - no cardio

Friday - Off

Saturday - Biceps & Triceps - no cardio

Sunday - off


THE MEALS
I'm still on THIS MEAL PLAN.  I did very well Monday through Saturday, but I did indulge in cheesecake on my birthday (Thursday).  Saturday was good, except I drank 3 1/2 glasses of red wine  (which is a lot for me!) and then my son couldn't sleep, so in the middle of the night I had to go into his tiny bed and "sleep" with him (with the light on!).  Needless to say, I felt pretty bad on Sunday.  

Sunday was a complete BUST food wise.  We went to breakfast around 9:00 and I had a giant pancake with real butter and syrup.  Mmmm!  Ran some errands, came home and napped for an hour from 1:00 - 2:00 until I had to get ready for a Tupperware party at 3:00.  On the way there, I felt so sick/sweaty/shaky, then realized I hadn't eaten since the pancake.  I made an emergency stop at a gas station and ate a Twix candy bar, still shaky, I rummaged through my purse and found a protein bar. At the party, I ate some brie cheese and crackers and carrots.  Mexican food is always my cure for a hangover, so we went out for dinner and I had bean and cheese nachos.  Later that night, I couldn't sleep.  I got up around 11pm and ate a bowl of multigrain cheerios and 2 Ghirardelli chocolate and caramel squares.  Ug!  

It happens sometimes, but you just have to start over the next day and not let it get you down. 


We had beautiful weather on Friday and I got to enjoy a nice birthday lunch with my favorite girlfriends outside (half a glass of wine, a burger with no bun, and salad for me). 



Have a great week!







Thursday, February 20, 2014

Chicken Breast Sandwich

I'm looking for other ways to get my protein in each day.  I eat a lot of skinless, boneless chicken breast and really like it the Tex Mex way, and just made a regular ole sandwich today.  I'm not banning bread, I just make sure to eat 100% whole wheat and eat it earlier in the day.  


On my sandwich, I put chicken, light mayo, 2% American cheese, and arugula and butter lettuce. I've been buying thin sliced chicken breasts.  Each one is about 4 ounces and they cook more evenly.  I cook them in the oven at 350 degrees for about 15 minutes with a tiny bit of olive oil and Tony Chachere's No Salt Seasoning, then store them in the fridge. 


My favorite bread . . . 


Arugula and butter lettuce . . . 


Mmmm . . . 


_________________


Wednesday, February 19, 2014

Vitamins & Supplements

Like many of you, I was completely confused about what vitamins and supplements I should be taking.  It seems like there's so much information to absorb that it can get overwhelming quickly.  Couple that with some vitamins should be taken with food, some combined with others, some on an empty stomach, and some not with others.  Ahhh!  I happen to be a fan of Dr. Oz, so I often listen to his recommendations and then read/research and ask other people about what they are doing.  Here's where I am now with my vitamins and supplements.


I take the vitamins/supplements pictured above every day.  But, I've built up to this slowly over time.  I started over a year ago just taking a multivitamin and using protein powder in my shakes to help repair and build muscle.  Then, when I started doing the Live Fit plan, Jamie Eason recommends adding Fish Oil (1000mg) and BCAA (branched chain amino acids), so I added those too. (Read more about those here.) The BCAA is the bottle of "Twinlab Amino Fuel". 

Dr. Oz recommends Calcium Cocktail (Calcium 600mg + Vitamin D 1,000IU + Magnesium 400mg) - I still need to add in the magnesium.  He also recommends Astragalus (200mg 2x per day).

I talked about Biotin here before and now take it to help aid in hair and nail growth.  It's working! (Thank you for all of your comments!)

I recently added Alpha Lipoic Acid (300mg) for cell damage repair for weight lifters.  

Probiotic Restore Ultra contains the “good bacteria” that can boost your immune system and improve your digestion and much more.  Dr. Oz website actually mentioned the Advocare brand by name stating, "Of the products tested, AdvoCare’s Probiotic Restore is one that contained the amount of CFUs promised on the label." which is why I purchased that brand. 

Nighttime Recovery Amino Acid & Herbal Supplement (400mg) for muscle repair and growth.

So, what does taking all this look like in my daily life?

(oops! that Vitamin C should say "Calcium")

Every week I portion out my vitamins and put them into my pill holder.  (I got mine at Target). I couldn't keep it all straight without it! I keep the two nighttime supplements separate and my multivitamin gummy in the jar because it will dry out and get stiff if you put it into the holder.



I put the BCAA (it's a liquid) in my water bottle when I workout and I drink my protein shake after my workout.  I like the orange flavor the best and like the taste of it.  It's a syrupy consistency and one serving is 3 tablespoons.  


I keep everything right in the kitchen on the counter.


Below is the information I've read from Dr. Oz on the vitamins/supplements: 

A Multivitamin

Dr. Oz says that we only need 100% of the daily value of the 12 essential vitamins and minerals, with iron for pre-menopausal women.  When purchasing your vitamins, check for bottles labeled 100% daily allowance on label. 

Multivitamins fulfill your nutritional needs for the day.  Multivitamins contain:

Vitamin A – critical for healthy vision and skin

Vitamin B – a metabolism booster

Vitamin C – keeps your immune system strong, especially important during cold and flu season.

Vitamin D – promotes healthy bones (and your immune system)

Vitamin E – for healthy development of muscles and brain function

The Dose
Take half in the morning and half at night to maximize absorption.

Calcium Cocktail (Calcium + Additional Vitamin D + Magnesium)

Calcium is a necessary supplement for strong, healthy muscles, bones and teeth. You need to take it in combination with magnesium (to prevent the negative side effects of calcium) and vitamin D (to help the body absorb calcium) in order to get the maxium benefit.  It turns out that vitamin D is crucial when it comes to fighting off colds. An important part of Dr. Oz's anti-aging checklist, vitamin D plays a number of roles in our bodies, including:

 *Promoting absorption of calcium and bone health
 *Boosting immune function
 *Reducing inflammation
 *Healthy neuro-muscular function
 *Protecting against some forms of cancer

The Dose
Calcium (600mg) with Magnesium (400mg) and Vitamin D (1,000 IU)
Take dose with a full glass of water, 2 hours after eating.  Calcium can block the absorption of other supplements and prescriptions, so take it separately. 

Fish Oil (Omega 3’s)

To keep your brain, heart and eyes healthy, take Omega 3’s every day. 

The Dose
For women, the daily dose of Omega 3s is 1000 mg; for men, the dosage is 600 mg.

Astragalus

Although Astragalus isn't a vitamin, I take it daily for energy and anti-aging.

According to Dr. Oz, aging is the primary reason why your body feels depleted of energy. Add to that the boatload of daily tasks most of us face – work, household chores, childrearing – and it’s no wonder we're exhausted.

The supplement astragalus can help keep you going. This root, used in traditional Chinese medicine for centuries, contains a special chemical that research has shown may actually help slow the aging process. This chemical activates the enzyme telomerase, which works on a cellular level to protect DNA from breaking down, thus warding off exhaustion and a host of other age-related symptoms and diseases.

The Dose
Take 200 mg of astragalus twice a day, in the morning and at night. 


I buy most of my supplements on Amazon but the BCAA liquid is from bodybuilding.com.





I ordered my Advocare Probiotic Restore and Nighttime Recovery through my friend Niki Riat.


*Please talk to your doctor about what's right for you before you start taking anything. -Megan

Tuesday, February 18, 2014

Tuna Salad

Wanting to change up my meals, I made tuna salad this week.  It's so easy to prepare because you're not cooking anything (except boiling eggs if you want egg whites in yours).  I eat mine over greens (butter lettuce and arugula), but it's also good as a sandwich on whole wheat bread.  One of my favorite things my Grandma used to make for me was a tuna melt.  She put the tuna on a piece of toast with a slice of cheese on top, then microwaved it for about 30 seconds.  It's really good that way!


Because I wanted to make enough to eat for several meals, I used:

INGREDIENTS
  • 2 large cans of albacore tuna in water
  • 1 onion chopped finely
  • Relish (about 1/4 cup of sweet & 1/4 cup of dill)
  • 5 cooked egg whites chopped 
  • 3/4 cup light mayo 
  • Butter lettuce and arugula (I just put a handful of each in my bowl)  
  • *a squeeze of lemon is good too, but I didn't have any
I'm guessing on the measurements of the relish and mayo because I didn't precisely measure, I just scooped it in, but I think that's about right.  Use more or less depending on your taste preferences. 




Sunday, February 16, 2014

Operation Get Lean // Week 2 Recap

Two weeks down and I'm starting to notice some results.  I have been very committed to my meal plan and the workouts, and I want all the results immediately, but I'm taking it one day at a time. Having a photo to remind me where I started and track my progress really helps me stay motivated.  Here's a pic I shared on Instagram.  The pictures were taken 1 week apart, both on Friday morning (after week 1 and after week 2).


THE WORKOUTS

I start my workouts with a 5 minute treadmill warmup (speed at 4.0), then go directly to planks - trying to do 3 for at least 1 minute, 30 seconds with a two minute rest in between.  Then I do my weight workout for about 40 minutes or so and then 20 minutes of cardio.  The whole thing takes about 1 hour  and 20 minutes.  I keep my earphones in and don't chat. 

Monday - Back, 3 planks, 20 minutes of cardio (sprints 30 seconds on and off at a 7.0 mph)

Tuesday - Biceps & Triceps, 25 minutes of cardio (18 incline at 2.5 mph - don't hold on)

Wednesday - Shoulders (no cardio)

Thursday - off

Friday - Legs, 3 planks, 20 minutes of cardio (sprints 30 seconds on and off at a 7.0 mph)

Saturday - Back, 2 planks, 20 minutes of cardio (sprints 30 seconds on and off at a 7.0 - 7.5 mph)

Sunday - off

THE MEALS

I'm still on THIS MEAL PLAN, but this week instead of turkey chili, I made Tex Mex Casserole with Egg Noodles.  I also made chocolate protein brownies and had a few.

*This week I'm going to add 2 sausage links to my breakfast to get more protein in at breakfast.  I still need to figure out which ones.

Saturday night, I went out to dinner and had 1 glass of red wine, a cup of lobster bisque, sea bass with jumbo lump crab and lemon butter sauce (ate about half).  Later, I had another glass of wine and a cocktail. But, I think the drinks (and maybe the heavy food) messed with my stomach because I didn't sleep well and felt kinda icky on Sunday.  For lunch on Sunday I indulged in fatty Mexican dish and chip and queso, but I really enjoyed it! :)  

Back on the wagon!  Hope you have an awesome week! 


Wednesday, February 12, 2014

Peanut Butter Brownie Bliss Valentine's Treat (You Won't Feel Guilty About)

With Valentine's Day approaching, we might be looking forward to indulging in our favorite sweet treats.  For me, chocolate tops the list.  Pairing chocolate with peanut butter is even better! One of my favorite treats is homemade peanut butter cups, but they are a little time consuming to prepare and high in calories and sugar.  If you are looking for something with chocolate and peanut butter to satisfy your sweet tooth, you may want to try these . . . Peanut Butter Brownie Bliss. 


Yumminess!


Since I feel like Valentine's Day should be shared among friends as well as honeys, I gave a few of mine this simple treat.  Dressed up in cute packaging makes it even cuter.  




Then, I affixed a doily and glittery red heart to the top of the box with spray adhesive. 


And decorated the rim of the box with washi tape.


Everyone loved them and couldn't even tell they are made by . . .  Weight Watchers!  Cool, huh?!  I thought you might want to hear of some "desserty" things you don't have to feel guilty eating once in a awhile!  They have other flavors too if you want to try something else.  


Each box comes with 6 individually wrapped mini brownies.  They are 2 WW points per brownie, 90 calories, 4 fat grams, and 9 grams of sugar. 


What's your favorite Valentine's Day treat? 

Thank you to Weight Watchers for sending me these yummy desserts!


Monday, February 10, 2014

New Dr. Oz Magazine // The Good Life

While browsing the bookstore the other day, I happened upon a new magazine by Dr. Oz, The Good Life.  Of course I picked up a copy and, so far, I really like it!  If you aren't familiar with Dr. Oz, he's a heart surgeon and professor who became popular as a regular guest on Oprah and now has his own show, although he still practices medicine.  His credentials are stellar, but what most people love about him is how he puts health lessons into terms we can understand and implement in our own lives.


The first issue has great information about multivitamins


what Dr. Oz is eating now . . .


exercises for a tighter booty. . .


and how to lose 10 pounds in 4 weeks.


You can order The Good Life HERE and it also comes in a Kindle edition.

Oxygen is my other go-to magazine for fitness inspiration.  I keep all old copies as references for exercises and recipes.  You can order it HERE.



Muscle & Fitness Hers is also really good and is pretty inexpensive for a subscription ($1.66 per issue). You can order it HERE.


Do you read fitness magazines?  Which ones?  If you picked up Dr. Oz' magazine, what did you think of it?

Thursday, February 6, 2014

Operation Get Lean - Week 1 Recap + TREADMILL SPRINT INTERVALS

Last week, starting Sunday, I began training and eating to get lean and add muscle with a goal of looking something like the photos below.  I'm crazy for those shoulders and abs!  I've never really had nice shoulders and arms like that and I want to see if I can get them.  


Via source searched for and not found


Slightly embarrassing to post my pic, but I wanted to document my progress, so here's where I'm starting. 


I have been doing a lot of reading, researching, and remembering what trainers and fitness competitors I've known have told me throughout the years.  To get results like that, you have to lift weights, do cardio, and eat clean.  There's really no secret.   

A few days ago, I posted my current eating regimen and I'm happy to report I have stuck to it 100%.  I have planned a cheat meal for Saturday night, but plan to continue my clean eating Saturday day and on Sunday and the next week, etc.  I really want to see what eating like this COMBINED WITH the working out and cardio do for me in the next few months. 

I'm planning to workout 5 days a week (Mon-Thurs, Saturday, and off Friday and Sunday).  This week I'm taking off Friday (so that will be 6 days this week).  The cool thing for me is that I added 20 minutes of cardio to the end of every workout.  I've never done that before.  And I'm talking hard cardio, keeping the heart rate up the whole time.  (I'm not monitoring it with a device but can tell by the way I feel). 

Go HERE to see what I ate this week.  The big changes for me were giving up my afternoon coffee (I drank hot tea instead) and my late night bowl of cereal.  I used to always eat a bowl of something like Cheerios before bed.  Now if I'm hungry, I'll eat one serving of greek yogurt.  It's also challenging to eat every 2-3 hours, reminds me of breastfeeding.  It feels like as soon as you're finished eating, it's time to eat again.  But, I liked my meals, so it wasn't too bad.  I just keep thinking



THE WORKOUTS

I'm not following any specific program, just making sure I hit every body part hard each week.  For convenience, this week, I followed 5 workouts from the Jamie Eason Live Fit plan.  But, I also added 20 minutes of cardio on the treadmill at the end.  For 5 of the days, I just kept adjusting the treadmill to do my own made-up intervals.  For instance:

Minute 1:  4.0 mph at 0 incline

Minutes 2-4:  2.5 mph at 15 incline (don't hold on!)

Minute 5:  4 mph at 0 incline

Minutes 6-7:  6.5 at 0 incline 

and then repeat for 20 minutes total. 

One day, I did treadmill sprint intervals.  Since I've never done this before, I set the treadmill speed to 7.5 mph and did 30 seconds on, 30 seconds off.  Basically, you crank the treadmill to your desired speed and run for 30 seconds, then grab the side rails and jump to the side, keeping the treadmill going at that speed and rest for 30 seconds.  Moving the speed up and down takes too long.  

I did that for 20 minutes.  The first 9 minutes weren't too bad, and the iPod helped.  Minutes 11 and 12 felt super hard.  Minutes 13-15 I was like, "Why am I doing this f*#k*ng thing?"  But the last 4 minutes, I'm thinking, "I'm almost done, I can do this, I AM doing this! I'm strong!"  I swear working out is such a mental and physical sport.  I never thought I could consistently do cardio after a hard weight lifting workout and now I've done it 5 times in one week.  I learn that you have to train your mind and your body at the same time.  

For weight training, I did: 

SUNDAY- back

MONDAY - legs 

TUESDAY - biceps and triceps 

WEDNESDAY - shoulders + planks (3 sets, 45 seconds to 1 minute)

THURSDAY - back and biceps + planks (3 sets, 45 seconds to 1 minute)

SATURDAY- legs 

Go HERE for the exact workouts with pinnable images, except I added one more not shown.

I have been tired at a reasonable time at night (thank God, sometimes I get a "second wind" right before bed and can't sleep) and woken up so SORE every morning that I was immediately taking 2 Advil.  I just ordered a nighttime recovery supplement that is supposed to help with soreness- it's by Advocare.  I haven't taken it yet, so I can't tell you if it helps or not, but I'm crossing my fingers! 


You can follow my Pinterest FITNESS inspiration board for more motivation and fitness tools. 


Have a great weekend!

Wednesday, February 5, 2014

Before & After with Andrea from Worley House

Andrea of Worley House is sharing her weight loss success story with us today.  I'm super proud of this girl.  She lost 68 pounds by eating healthy and working out AT HOME.  If you have weight to lose, take heart, Andrea saw big improvements in just three months!  She's got two kids (one my son's age) and a younger one as well.  Please leave Andrea a comment on this post so that she knows she has inspired you.  It's brave of her to share her story!  Also, check out her blog- I think you'll like it! 


Hi Honey We're Healthy Readers! My name is Andrea Worley, I blog over at my little slice of the Internet called Worley House! I'm so honored that Megan asked me to share a bit of my story here, on a topic I never thought I'd ever share about; weight loss and becoming healthy. 

I had my second baby in December 2012, my pregnancy with #2 was much harder on my body, I gained about the same amount of weight that I did with my first but I was already over weight and not very healthy when I got pregnant the second time around. So I think that those things combined with a difficult pregnancy added to my discomfort. 

On delivery day I weighed in at 190 pounds. I knew that some of that weight was baby, excess water and fluids. Couple weeks after having my second baby I weighed myself, 168 pounds on my 5'2'' frame. At that point I knew that I needed to change a lot of habits if I wanted to lose the weight and become healthy. 

I started working out and changing what I was eating. I don't have a gym membership, I'm just a woman and a mother using what she has to make her life healthier and better. I dusted off my DVD of Jillian Michael's 30 Day Shred and used it daily. Well past the 30 days. It was 20 minutes, but certainly not easy for me. It was a great starting point, and I knew I needed to make time for myself if I was going to reach my goals.

I set small goals for myself when I first started losing weight. I also started tracking everything I ate through My Fitness Pal. This was a good visual for me to see the calories I was consuming. To learn portion control and because I was still breast feeding as well I needed to make sure I was eating enough calories to still produce and not reduce my supply. 

After three months of eating well and daily exercise.

After three months of eating well and daily exercise I started to see some major results. It gave me to motivation to keep going and set new goals. My healthy lifestyle change has spilled over into every area of my life and to my family. 

I started drinking tons and tons of water. I believe water intake is huge for weight loss and flushing out your system. I omitted all dairy from my diet as well, started cutting out sweets and sugary drinks. I also eat five small meals a day. My diet is mostly clean, and when I say that I mean I am human. I have a cookie sometimes. I strive for consistency in this- not perfection. 

Once I started making changes to my eating habits and working out I noticed right away that I was sleeping better and easier at night. The headaches that I was getting often were gone, and over all I had a better outlook on life and on myself. 

I also believe that my lifestyle change also helped get me out of my post baby funk. My whole outlook changed. 

The picture on the left is my "before" picture taken in May 2013, and the one on the right was taken at the end of October 2013. I'm down 68 pounds now and have reached the goal weight that I wanted to be at.

I believe in always setting new goals for yourself, stretching yourself and making your body work for you and not against you. I still work out daily, I do videos from the comfort of my own home and have now added running into my workouts. I've learned that food is fuel for your body. It's not supposed to make you feel good about yourself, or make you happy. The purpose of food is to nourish our bodies and allow it to do what God created it to do. I really believe you have to change your outlook on food as well.

Almost a year into my fitness journey, I've met some of my original goals. It's time to make new ones and always continue to thrive in living a healthy life. I'm looking forward to running my first 5K ever this March. Don't give up if you don't see results immediately, change takes time. Your body didn't get where it's at over night, so give yourself time to makes the right and healthy changes.

If you're wanting to make a change I encourage you to just start, there's never going to be a "perfect day" to start or a perfect month. Once you start you will never regret it. Once you start to see your body change you won't regret it either. It's easier to not work out, I believed this for far to long but once I started making changes in my habits it gave me a new outlook as well. And, I won't lie it feels pretty great to have nothing that fits and your pants be a little looser than before. It's a great perk!

Thanks Megan for letting me share today! If you're looking for more tips, encouragement and motivation visit me over on my blog, find me on Facebook ,  Twitter or Instagram @worleyhouse.
Related Posts Plugin for WordPress, Blogger...
Related Posts Plugin for WordPress, Blogger...