Tag Archives: summer shape up

Finally some real sleep

27 May

Who’d thunk it, but we got 10 very fantabulous hours of sleep last night. Wewh, that includes hitting the hay around ten, and waking up with no alarm this morning. It’s crazy how late your body sleeps when you let it rest all it wants for one night. lol All I can say is we feel like brand new woman. lol Kinda like we went to a spa and came back. Plus I think that intense cardio yesterday really helped the whole sleeping factor as well.

So what was on the menu for this morning???? Well, with no bananas or egg whites insight we just decided to pop open a can or Organic Pumpkin and have Pumpkin oats.

Serves 1:

-In the mix-

  • 1/4 cup of old fashioned oats
  • 1/4 cup oat bran
  • 1/4 cup of almond milk
  • 1 cup of water
  • Cinnamon
  • Nutmeg
  • Ginger
  • Cloves

Toppings:

  • Mighty Maple PB
  • Honey greek Yogurt
  • Galaxy granola
  • Cinnamon agave apple chunks

And to go alongside a C+W original steamer with (1 cup skim milk, 1 pkt stevia, 3 drops of maple extract, and lots of cinnamon) Microwaved for about 2 min 30 sec, since we don’t have any fancy frother’s at home. Any other suggestions for the best way to froth milk besides the microwave?

After Breakfast, we let our tummies settle, then completed a strength training day which consisted of Jillian Michael’s No more Troublezones video. This DVD is amazing, and really has your arms shaking by the end, as well as super sore abs.

Lunch is all props to Courtney. She cooked us up apricot glazed tilapia on a bed of romaine lettuce, with steamed veggies, dried cherries, and pumpkin seeds. And alongside was a Crystal Light Mango Peach Spitzer and a Dr. Kracker flat-bread.

*Spread on top is half of a laughing cow garlic&herb wedge

**Verdict: This flavor is tasty, the cheddar is flavorful, and I like having sunflower seeds in my cracker. Overall, we like. 🙂

I saw on another bloggers page that Starbucks has their clear tumblers for sale again right now. Court and I have been wanting one forever! Or just a cute one with a glass straw. Since summer’s basically here, smoothies are going to be a must for a  light cold breakfast, snack, etc.

Some plans for tonight include going to Which Wich for dinner and seeing Sex in the City 2 with the siblings. YUP YUP, can’t wait.

Are you a snack Junkie?

 

 

 

Do you munch all day? Can’t control it? Have a mega sweet tooth? Don’t know any other snack but a granola bar?

Here are some Court&Whit 100% approved snacks:

First off combos that combine a protein with a carb give you energy, and then keep you full a lot longer

        Try pairing:

  • 1 skim string cheese with 15 small whole grain crackers
  • 1 cup of low-fat yogurt with 1 sheet of graham cracker mashed in
  • 11 almonds with 10 m&m’s to make a trail mix
  • 1 small skim latte with an oatmeal raisin cookie
  • 2 celery sticks rolled up in light cream cheese and low sodium turkey

If your craving chocolate have:

  • A Cocoa Banana smoothie (1 cup of milk, 1 banana, 2 tsp of unsweetened cocoa powder, 3 ice cubes)

  •  100 cal chocolate covered Pretzels

  • Starbucks skinny mocha
  • Jello sugar-free pudding with granola mixed in

Other ideas:

  • Fruit paired with PB yogurt dipping sauce(mix 6 oz plain yogurt with 2 tsp of PB)
  • 6 almonds, a square of dark chocolate, and 1/4 cup of raspberries
  • A rice cake with fruit preserves yogurt and banana on top
  • 1 single serve bag of natural popcorn
  • Apples covered with 1 tbs PB, 1 tbs of pumpkin, and sprinkled with cinnamon

Other mini snacks that can hold you over are Crystal Light Strawberry Banana Hunger Curve mixed into your water bottle, or just simply a piece of Extra sugar-free gum.

 A typical sugar-lovers rehab day could look like:

Breakfast:

  • 2 frozen Van’s or Nature’s Path Waffles topped with 2/3 cup of strawberries tossed with lemon zest and 2 tsp of maple syrup
  • 1 C+W Steamer (1 cup of skim milk, stevia pkt, cinnamon, and an addition of maple,almond, or vanilla extract)-microwave/steam 2-3 min

Lunch:

  • Salad with chicken-4 oz grilled chicken breast, romaine lettuce, red onion, 1/3 cup of corn or beans and tbs of low-fat dressing

Snack:

  • 1/2 papaya drizzled with lime juice

Dinner:

  • Turkey burger on whole-wheat bun
  • sweet potato baked fries
  • 1 corn on the cobb with light buttery spread and sea salt

Dessert:

  • 1 cup of fresh fruit with 2 tbsp of fat-free dark chocolate syrup(like Hershey’s special dark)

For a great toning excercise workout today try this one here. 

Have you gotten your second wind of the day?

26 May

Wednesday May 26th-

Hey groovy guys and groovy gals!

Well today was an “A” day(early day) and our Friday! Tomorrow we do not have school because of graduation for the seniors, and Friday we are doing nothing but working on Review packets. My teacher said, “We are not going to be doing anything on Friday so just as long as you get it excused, I don’t care if you miss.” So we told our parents and they agreed to let us take off Friday. Do you know what this means? Whit and I will get to sleep in TWO DAYS in a row. We have not gotten one day to sleep in over a month! Five days a week we wake up at 5 am and 2 days we wake up at 6 am. It really starts to take a toll on your body, especially teenagers who have to go to school, work out, do homework, chores, and got to work all in one day. It is madness. I do not know how we do it, but some how we manage.

With it being our early day and all, Whit and I came home had a leisurely lunch, then debated whether we were doing a gym or an at home workout. We were both feeling very tired and groggy today, but we sucked it up and decided to hit the gym. And we hit it hard, I am talking flushed red faces and dripping sweat. We completed 40 min. of running on the treadmill for a total of 3.5 miles and 20 min. of strength training. After completing Insanity, Whit and I have slowly been getting back into running. For today’s workout we used this 3-2-1 running circuit from Iowa Girl, but this is how we modified it:

Time Speed
0:00-5:00 4.0
5:00-8:00 5.0
8:00-10:00 6.0
10:00-11:00 7.0
11:00-35:00 Repeat minutes 5-11 four more times
35:00-40:00 4.0
Total

3.5 miles

  

 

 

 

  This workout was killer, definitely a lung workout. I wore my new Zensah Shin Compression Sleeves that I ordered offline and they worked beautifully. I have been getting killer shin splints lately, and even when I run consistently I have horrible shin and calf pain which keeps me from running farther. These babies give me all of the support I need so that I am pain free

I started off this workout with the intention that I was too tired to do much, but then as Chalene Johnson always says, “I got my second wind” right in the middle of the workout(right at about 25 minutes to be exact)!

 

Well on to the eats of the day. In the midst of Summer we don’t want to have a bloated tummy, RIGHT? As seen in Seventeen’s current issue, they say to skip the blueberry muffin with butter. It may seem fast and easy in the morning, but “it’s filled with unhealthy fats, so it will just sit in your stomach and make you feel puffy.”

 SKIP IT:

 1 average medium blueberry muffins has about 444 calories and 22 g of fat

OR

You could have 2 slices of French toast
1 cup of nonfat plain yogurt
1 cup of strawberries
2 tbs. of pecans
for about 435 calories and 16 g of fat, now which one sounds more tempting?

This morning, we chose a berry smoothie and a slice of rice pecan bread.

Here’s how we made this smoothie:

  • 1 1/2 cups of almond milk
  • 1 container of strawberry light dannon yogurt
  • 1/2 cup of blueberries
  • 1/2 banana
  • 1 tbs might maple pb
  • 1/4 cup old-fashioned oats
  • 10 raw almonds
  • 1 tsp chia seeds
  • 6 ice cubes

    This recipe serves 2

So purple and purdy 🙂

We topped our raisin pecan bread with honey almond cream cheese and strawberry preserves.

**Adding a fruit spread adds sweetness without too much sugar so your hunger will not increase!

** Also another tip from Seventeen!

 Lunch: A mixed greens salad with turkey, purple onion, chick peas, a hard-boiled egg, topped with guac and peanuts. We also used a balsamic dressing!

Sooo good and lots of protein, which is awesome for muscle tone!

One of the things on the side was this Jay Robb Cashew-Coconut bar.

Here are the ingredients:

And nutritional info….

**Verdict: This bar tasted like cookie dough dipped in rice krispy cereal. It was so awesome and kept me full all afternoon. It is very chewy and takes you a long time to eat which is why I think it was so satisfying!

Also on the side was a peach that we dipped in greek yogurt/ pb sauce!

When we got back from the gym we were still not hungry, but we refueled with some High Country Kombucha.

**Verdict: This flavor reminded me of GT’s Kombucha’s grape flavor. I love this stuff, it really has helped clear up my acne!

  

 Dinner was a simple turkey and cheese quesidilla and a fruit salad.  

I love quesidillas!

Tonight my special addition to this fruit salad was MANGO!

Have you been totally lost on where to begin on Summer shape-up Workouts?

Here is a weekly plan to help you kick start:

 SUN  REST DAY
 MON  Strength
 TUES  CARDIO(Jog, bike, Swim, workout vid, or cardio machine for 30 min)
 WED  Strength
 THURS  REST DAY
 FRI  Strength
 SAT  CARDIO(Do intervals. Sprint 30 sec, then rest for 60. Do that 5 times, then rest for 2 minutes. Repeat 3 times total

“Find balance in your regimen and life. Take two days off each week!”-Jillian Michaels

**The importance of Strength training**

  • Strong muscles help you lose weight. And it’s not just the exercise involved to become strong that matters. Muscle tissue burns as much as 15 times more calories per day than does fat tissue — even when at rest! Nothing stokes your metabolism better than muscle.
  • Increases muscle mass, and muscle burns more calories than fat.  Even at rest, your body will burn more calories if you strength train regularly.  As muscle mass increases, metabolism increases, making it easier to maintain a healthy body weight.  If you don’t intentionally rebuild muscle through exercise, every ten years you will need to eat 150-450 less calories each day to maintain your current weight.
  • Develop strong bones. By stressing your bones, strength training increases bone density and reduces the risk of osteoporosis.
  • Get a better night’s sleep. People who commit to a regular strength training program are less likely to have insomnia.

For an idea of what a day could look like on our Summer Shape-up plan, here is a superb day of foods:

Breakfast:

  • Homemade egg-white Mcmuffin(Cook 3 egg whites in the microwave in a small round bowl for 2 min 30 sec, place 1 slice of fat-free cheese and a reduced sodium piece of ham on a light multigrain english muffin.) -toast english muffin before hand, optional.
  • 1 orange
  • Coffee or tea

Lunch:

  • Tuna and white bean salad stuffed in 1/2 of a whole wheat tortilla(1 can Tuna, rinsed canned white beans, 1 melted laughing cow wedge, 2 celery sticks chopped)
  • 1 pear
  • Water with 1 lime slice

Snack:

  • 1 oz whole wheat pretzels with 2 tbs of Peanut butter

Dinner:

  • 5 oz grilled salmon topped with lemon juice and Mrs. Dash Salt Free Lemon pepper seasoning
  • mixed green veggie salad
  • 1/2 cup steamed brown rice

Dessert:

  • Baked apple slices with cinnamon, agave, and greek yogurt on top

 

Our 5 day weekend begins NOW! Toodles yo 🙂

XOXO Court & Whit♥

Summer Shape-Up

25 May

Hello Hello lovelies!

        With a great response to the idea of us doing a Summer Shape-up plan from you all, we have decided to move forward with the plan beginning today. The idea of day one is eating 5 times in the day with foods that will keep you satisfied. We’re talking lean proteins, healthy carbs, fiber, healthy fats, and unsweetened drinks.

Meal 1 (Breakfast): Oatmeal Maple Berry Pancakes (AKA protein Pancakes) with some unsweetened green tea for a rev. up metabolism

Serves 1:

  • 3/4 cup Egg whites
  • 1/2 mashed banana
  • 1/2 cup old-fashioned/rolled oats
  • 1/2 tsp sugar substitute or 1 pkt (we used 1 pkt of nunaturals stevia)
  • Lots of Cinnamon
  • 3 drops of maple extract
  • Cooking oil spray

Toppings:

  • 1/2 cup non-fat yogurt
  • 1/4 cup blueberries
  1. Beat egg whites, banana, rolled oats, sugar substitute, cinnamon, and maple extract until smooth.
  2. Coat a small nonstick with cooking spray and heat it. Ladle 1/4 cup of batter into the skillet. Cook until batter is set around the edges(you’ll see little bubbles), flip and then cook until a light golden brown
  3. Repeat with remaining batter (you should end with 4 small/med pancakes). Then, serve topped with yogurt and Blueberries.

Oh look swirly fun, and a pretty pancake. lol 🙂

Meal 2 (Snack)- Kashi TLC Pumpkin Pie Bar ~These are some of our favorite health bars, because they are yummy, low in sugar and all natural. No high fructose corn syrup (the devil) in these puppies!!! You can buy them at basically any grocery store. Kashi is an amazing brand, and their cereals are delish as well!

Meal 3 (Lunch)- Kashi Frozen Pesto Pasta Primavera

**Some Foods that should help you eat for a better body**

 ♥Lean Proteins- Grilled Chicken, Fish, egg whites, non-fat cheese

♥Healthy Carbs- Brown rice, whole-wheat pasta, whole-wheat bread, or whole-grain cereal

♥Fiber- You get it from Fruits, Veggies, and healthy carbs

♥Healthy Fats- Olive oil, Fish(Tuna/Salmon), avocado

♥Unsweetened Drinks- Water and Tea Drink up 🙂

Some other things to keep in mind are sleep, water intake, and attitude. If you want to be physically fit, it is more than just the food your eating, and the exercise you are tending to.  That means get at least 7-8 hours of sleep, but for teens sometimes we need more like 9. Keep a reusable water bottle with you all day, and DRINK UP. Then, refill. Keeping the body hydrated is super important. It will not only hydrate your insides, but your skin will see a difference as well. Lastly put up inspirational quotes everywhere, they are a constant, they keep you in a healthy mindset.

Speaking of good quotes, here is a good one to start your day: “Talk health, happiness, and prosperity to every person you meet.”
-Christian D. Larsen, from The Optimist Creed

Well, we are off to school, but tonight we will finish up with meals 4 and 5, and then talk about some other goodies. Have a fabulous day guys, and if your still not feeling the motivation for a summer shape-up, then get others involved to do it with you. Teamwork is the key to a huge success.