Workout with TAJ For The Cure!

Don't delay!  RSVP TODAY to join me on Saturday Oct. 20th! 

                                                         RSVP: NOON Friday Oct 19th

When: Oct 20thWhere: 520 8th Ave Ripley Grier Studios, Manhattan NY btwn 36 and 37th St.

Time: 430pm - 6pm

What: BodyShred by Jillian Micheals and Zumba 

Cost: $20 - half proceeds going to Susan G Komen

Bring: Mat, Towel and Water Bottle

Wear: Comfortable clothes - Pink is optional

You can pay via PAYPAL to Taj@tajbodyandsoul.com or pay me in person.

Spaces are filling up so don't delay... RSVP NOW! And bring a friend! 

I total love teaching the Jillian Michaels BodyShred workout. Click the link for more info. Most of you are also aware I am a HUGE supporter of Breast Cancer Awareness month and I have been wearing something Pink everyday.  This is great opportunity to workout with a cause. 

Half the proceeds would go to Susan G Komen Foundation.

Ok lets get started!  Send your RSVP direct to my inbox:  tajbodyandsoul@gmail.com  

Taj

photo: courtesy of Cathyrn Lundgren

What's your Favorite Color?

Mine is Purple!  October is BREAST CANER AWARENESS MONTH.  So for the next 30 days I will be wearing something PINK in honor of the many Women and Men who are fighting the fight.  Tonight I had on a PINK tank while I was teaching. 

Why am I wearing PINK everyday? Unfortunately Breast Cancer has had a pretty strong effect in my family, from several Great Aunts to too many Young Cousins.  I am very proud to say thus far I have been Breast Cancer free.  I had my first mammogram at age 25.  

So in honor of my family members & friends some who have passed on, some who are fighting right now and others who have won the battle, I honor you.  I hope that by me wearing PINK I can help to bring awareness and reminders to others to get checked.  

If you are a women over 40 I urge you PLEASE get a mammogram... it could save your life.  

Hats off to the following organizations for also taking a stand to show awareness and support:

NFL

Whole Foods

Self Magazine

Women's Health 

Susan G Komen Foundation

You have 30 days to wear a little PINK and show your support, even if you only do it for one day!  

We have one life and one body to enjoy it in... Take care, be aware and lets Stand Up to Cancer!

Taj

photo: http://www.flickr.com/photos/dwissman/7002131482/sizes/m/

Fall In Folks with me and Jillian Michaels

Say it ain't so........
I can't believe Summer is just a few days away from being over....  Sad Face!

But with that said, its time for me to start my Fall class line up and start to get myself and all of you ready for the Holidays!  Yup that's right Halloween for all my candy eaters is around the corner followed by Thanksgiving (my favorite) and Xmas!

I am super excited to announce I will be apart of the exclusive launch of:

Jillian Michaels BodyShred at Crunch

What is BodyShred you ask?

A 30 min intense yet VERY doable Resistance, Cardio and Ab workout.  The class is formatted to follow Jillian's 3-2-1 philosophy.

What does that mean?

• 3 Minutes of Resistance work- Three exercises broken down for 30 sec each
• 2 Minutes of Cardio work - Two exercise also performed for 30 sec each
• 1 Minute of Active Recovery - The Abs Section. One exercise for 30 sec each

If you are intrigued - JOIN ME!
If you want results - JOIN ME!
If you believe in Jillian Michaels - JOIN ME!
If you are looking for a a good After Burn - JOIN ME!
If you are looking for an effective workout in a short time - JOIN ME!

Below you can find my complete list of classes including when and where I will be teaching BodyShred!

Please join me and if you are not a Crunch member but want to experience a GREAT workout with me let me know, I LOVE having guests!

Monday 

At Park Slope:

1215pm Circuit City - only for two more weeks! 

At Ft Greene:

615pm Bosu Bootcamp = 45 mins

715pm Yoga = 1 hour

Tuesday

At John St:

12pm Jillian Michael's BodyShred = 30 min

1230pm Ab Attack = 30 min

1pm Zumba = 30 min

At Union Sq:

530pm Jillian Michael's BodyShred = 30 min

645pm Eneryg Ride = 45 min

Wednesday

At Ft Greene:

12pm Hot Yoga = 60 min

At 59th St:

545pm Resistance Rebounding = 30 min

630pm Hot Yoga = 90 min

Thursday

At Park Slope:

1045am Vinyasa Yoga = 75 min

At Union Sq:

115pm Buff Yoga = 60 min

Friday

At Union Sq:

1030am Diesel = 30 min

11am Ab Attack = 30 min

At W 54th St:

1230pm Circuit City = 45 min

See you Soon and Stay Tuned for:

• Super  Tasty Recipes
• Exercise Tips
• Fun things to do and stay fit. 

Remember to Live, Love, Laugh and Have Fun Doing it!

Taj 

photo: courtesy of me :) 

Countdown to the Reunion

Wait a minute!

I just looked at the calendar and there are about 45 days until my High School Reunion!  OMG!  I can't believe it.

I have been keeping up with the comments on how to dress, formal attire or jeans and sneakers.  What alcohol has to be at the bar. What music must be played.  Who the party people are, etc!

Screw all those superficial topics.... You know what the real deal is!

"How the H*&% am I going to loose _____ lbs in 2 months?"

It doesn't matter if you are going to a reunion or not.  Summer Officially started yesterday and WOW did mother nature let the SUN shine in!  I know I felt like being naked.... so I am sure each of you might have been feeling the same.

First the fine print:

• This is just a suggestion
• You make the call!  Read and decide what's right for you
• If you plan to exercise or increase your current exercise plan this calorie intake could be too low
• If you are on medications - CONSULT your Doctor before making any changes
• Consider my last blog and journal to keep up with everything you are doing
• Be SMART and listen to your body
• Don't forget you can consult with a Nutritionist
• You've got the Power to adjust to taste and eating needs

Here it is!  A 7 day meal plan to guide you along the way to cranking up your metabolism and burning away some fat.  Follow this for 30 days and connect with a new you! 

Day 1:
Breakfast:

Cereal and Fruit

• 1 cup High Protein, High Fiber Cereal. (8g protein 5 g fiber minimum)
• 1/2 cup skim or soy or rice milk
• 1/2 blueberries

Lunch:

Turkey and Hummus Wrap with a Grapefruit on the Side

• 1 Whole Wheat Pita
• 2 tbsp Hummus
• 3 slices of turkey breast
• 1 slice of reduced fast pepper jack cheese or 1 slice of provolone
• 1 leaf of romaine lettuce, 1 slice of tomato and onion if desired

Dinner:

Lemon Pepper Baked Chicken with Green Beans, Sweet Potato and Salad

• 5 oz chicken breast
• 2 tsp lemon juice
• pinch of black pepper
• pinch of garlic powder or 1/2 tsp of fresh garlic

Oven @ 375 - Pour lemon juice on chicken add season and bake Chicken 25-30 minutes 

• 1 1/2 cups of steamed green beans
• 1 medium baked sweet potato (wrap in aluminum foil and bake along with chicken)

Season Potato with cinnamon and lightly spray with olive oil.

• 1 cup of salad greens of your choice
• 1 tsp of extra virgin olive oil (EVOO)
• 1 tbsp of balsamic vinegar

Toss together. 

Snack:

• 1/4 cup of nonfat cottage cheese
• 10 strawberries 

Day 2:

Breakfast:

Egg White Omelette and Fruit

• 3 Eggs Whites
• 1 tbsp of EVOO or cooking spray
• Veggies of your choice
• Garlic, black pepper to taste
• 3/4 cup of grapes (not in the omelette)
• 1/2 cup strawberries (not in the omelette)

Lunch:

Chicken Pistachio and Cherry Salad

• 3 cups of salad greens of your choice
• 1/2 cup sliced cucumbers
• 2 tbsp white beans (canned and rinsed)
• 4 oz baked chicken breast (cut it up)
• 4 diced bing cherries
• 2 tbsp pistachios
• 2 tbsp part skim mozzarella cheese
• 1 tsp EVOO
• 1 1/2 tbsp balsamic vinegar

Add all ingredients, Toss and Serve

Dinner:

Pork Chops with Spicy Peach Salsa, Rice and Salad

(Fish, Chicken, Seitan optional)

• 1 lb thin pork chop loin
• 1/2 tsp garlic powder or 1 tsp of fresh garlic
• 1/4 tsp sea salt
• 1 1/2 tsp black pepper

Remove fat from the pork. Combine seasoning in a bowl and light coat the pork chop on each side. Grill pork chop on High heat cooking until done about 3-5 minutes

• 2 finely chopped peaches (not canned)
• 2 finely chopped plum tomatoes
• 1/2 cup diced red onion
• 1-2 tbsp diced fresh jalapenos
• 3 tbsp of lime juice
• 1/4 cup of fresh cilantro
• 1/4 tsp sea salt
• 1/4 tsp black pepper
• Makes 4 servings

In a separate bowl combine peaches, tomatoes, red onion and jalapenos. Pour lime juice over top.  Add cilantro, salt and pepper.  Stir and Refrigerate. 

You can serve by pouring 1/4 cup of salsa on the plate, put chop on top and then top with 1/4 cup of salsa. 

• 1 Cup of cooked wild rice (option to cook in low sodium veggie broth)
• 1/2 cup sliced cucumbers
• 1/2 cup of chopped tomatoes
• 2 tbsp of light Italian dressing

Snack:

• 1 medium apple
• 1 tbsp almond butter (optional sunflower, cashew or peanut)

Day 3:

Breakfast:

Light and Fit

• 1 Cup nonfat cottage cheese or 1 cup of greek yogurt (can be flavored)
• 1/4 cup of strawberries (or another fruit of choice)
• 10 Almonds

Lunch:

Pork Chops with Spicy Peach Salsa and Soup

Yes left overs from Yesterday :) 

• 1 cup black bean soup topped with 1/4 cup of greek yogurt (note sour cream has more fat)

Dinner:

Turkey Burger and Salad

• 4 oz cooked turkey burger (fresh ground turkey is the better option where possible)
• 1 slice reduced fat cheese or 1 slice of provolone
• 1/4 medium avocado
• 1 medium whole wheat roll or bun
• 1 slice of onion, lettuce and/or tomato
• 2 cups of Salad greens with 2 tbsp of light Italian dressing
• 1 Cup of watermelon

Snack:

• 2 tbsp hummus
• 1 oz part skim mozzarella cheese
• 4 high fiber crackers

Day 4:

Breakfast:

Egg White Sandwich

• 4 hard boiled whites
• 1 whole wheat English Muffin
• 2 tomato slices
• 1 slice reduced fat cheese or 1 Provolone Cheese
• 1 Cup cantaloupe

Lunch:

Shrimp Salad

• 25 large cooked shrimp
• 2 1/2 tbsp lemon juice
• 1 tbsp garlic powder or minced garlic
• 1 tsp black pepper
• 1/2 tsp oregano
• 1/2 tsp parsley
• 1/2 tsp crushed red pepper flakes
• 1/4 sea salt
• 2 tbsp avocado
• 1/2 cup diced red onion
• 1/4 cup diced red pepper
• 1/4 cup diced yellow pepper
• 1 whole wheat tortilla
• Makes 2 Servings

Preheat Broiler to 400.  Finely chop shrimp and place in medium bowl cove with lemon juice.  In a separate bowl combine all seasonings.  Pour over shrimp and shake until evenly distributed.  Place shrimp on foil lined cookie sheet.  Place in over on the top rack.  Broil for 10-12 minutes

Once cool, return to a bowl. In a separate bowl mash avocado with a fork, Add remaining 1 tbsp of lemon juice, mix until creamy.  Stir into shrimp mixture, add onion and peppers.  Serve with whole grain tortilla.

• 1/4 cup salad greens
• 10 baby carrots
• 1 serving of greek yogurt
• 1 cup sliced strawberries

Dinner:

Chicken & Broccoli Pasta

• 1/4 cup uncooked whole wheat pasta
• 2 cups steamed broccoli
• 4 oz baked chicken
• 1/2 cup tomato sauce
• 1 tsp of garlic powder or 1 tbsp of minced garlic
• Pinch of red pepper flakes and black pepper
• Parmesan cheese if desired

Cook pasta, when 1 minute left to cook toss in broccoli.  Drain. Return pasta and broccoli to the pot and add chicken, tomato sauce and seasonings to taste. Top with cheese if desired. 

Snack:

Sweet Chocolate Oat Mix

• 1 cup oatmeal
• 4 tbsp flaxseeds
• 4 tbsp sliced almonds
• 3 1/4 tbsp water
• 3 tsp stevia
• 1 1/4 tsp cinnamon
• 1/4 tsp unsweetened cocoa powder
• 20 whole or chopped blackberries
• 1/2 cup greek yogurt
• Makes 4 Servings

Preheat oven 350.  In a bowl combine oatmeal, flaxseeds and almonds.  Pour water over to moisten

In a separate bowl, combine stevia, cinnamon and cocoa powder.  Add oatmeal mixture to seasonings.  Mix until evenly dispersed.  Add blackberries

On foil lined cookie sheet, spread out mixture, Bake for 15 minutes or until slightly crisp. 

Day 5:

Breakfast:

Sweet Chocolate Oat Mix, Cereal and Fruit

• 1 serving Sweet Chocolate Oat Mix
• 3/4 cup cereal (8 g protein and 5 g fiber per cup)
• 1/2 cup skim, soy, rice or almond milk
• 1/2 blueberries

Lunch:

Baked Chicken Greek Salad

• 4 oz baked chicken breast
• 3 cups salad greens of choice
• 1/2 cup sliced cucumbers
• 5 grape tomatoes
• 1/4 cup reduced fat feta cheese
• 10 small black olives
• 1/4 cup canned white beans (drained and rinsed)
• 3 tbsp vinaigrette dressing
• 1 large orange or other fruit to see separately 

Dinner:

Seasoned Salmon, Asparagus and Wild Rice

• 4 oz Salmon
• 1 tsp seafood seasoning (Old Bay)
• 1 tsp lemon juice

Preheat oven to 350. Place salmon on foil lined tray.  Add seasonings and lemon. Bake for 30 minutes

• 1 cup of wild rice
• 10 steamed asparagus spears
• 1 tbsp parmesan cheese (optional)

Snack:

• 2 plums or another fruit
• 1/2 cup granola 

Day 6:

Breakfast:

Egg White Omelette and Fruit

• 3 Eggs Whites
• 1 tbsp of EVOO or cooking spray
• Veggies of your choice
• Garlic, black pepper to taste
• 1 whole wheat English muffin
• 3/4 cup of grapes (not in the omelette)
• 1/2 cup strawberries (not in the omelette)

Lunch:

Salmon Wrap

• 4 oz baked salmon
• 2 tbsp avocado
• 1 whole wheat tortilla
• 1/4 cup salad greens
• 2 tbsp peach salsa (from Day 2)  You can also do a Mango Salad

Dinner:

Veggie Burger and Broccoli

• 1 Veggie burger (Morning Star or Dr Praegers - this is my favorite) 
• 1 slice of mozzarella or provolone cheese
• 1 medium whole wheat roll
• 1 tbsp mustard
• 1 tbsp hummus
• 1 slice onion, tomato and 1 leaf of lettuce
• 2 cups steamed broccoli
• 1 cup diced cantaloupe

Snack:

• 1 serving of Sweet Chocolate Oat mix
• 1 apple or pear or other fruit

Day 7:

Breakfast:

Granola Parfait

• 1 cup of Greek Yogurt
• 1 cup blackberries (raspberries, blueberries optional)
• 5 almonds
• 1/4 cup high fiber cereal

Mix together and enjoy! 

Lunch:

Shrimp Salad

• 1 serving of Shrimp Salad mix
• 3 cups of baby spinach leaves
• 3/4 avocado
• 2 tbsp lemon juice
• 1 kiwifruit
• 3 cups of reduced fat popcorn (can replace with low sodium rice cakes)

Dinner:

Chicken Tortilla Pizza

• 1/4 cup salsa
• 1 whole wheat tortilla
• 4 oz baked chicken cubed or shredded
• 1/2 cup steamed baby spinach leaves
• 1/4 cup reduced fat jalapeno cheddar cheese

Evenly spread salsa on tortilla. Add chicken and spinach and cheese. In toaster over or Broil for 3-5 minutes. 

• 2 cups salad greens of your choice
• 2 tbsp reduced fat vinaigrette dressing or mix EVOO and Balsamic Vinegar

Snack:

• 1 cup cottage cheese and 1/2 cup peach salsa

or

• 1 Chobani Greek Yogurt with Fruit and small apple.

Seven Helpful Tips:

1. Read the entire menu - Make a grocery list and prepare as much as you can on the weekend
2. Make enough Chicken for the week. For example when you make Lemon Chicken make some plain.
3. Wild Rice is high in protein but brown rice can be an option.  Make extra and freeze in single serving container to use later. 
4. Salmon can be replaced with Cod or Tuna.  Watch your mercury intake. 
5. Feel free to explore and play with different seasonings.  
6. Use very little salt. 
7. Drink half of your body weight in water (in oz)

You can change things up! Remember this is just a guide to get you going.  Following this plan for 30 days and you should see a difference in your body, mood and energy level. 

Have any questions.  ASK! 

Taj 

photo: http://www.flickr.com/photos/madpole/3871709997/sizes/s/in/photostream/

You - A Diet - An Upcoming Event

So this year marks my _____ th High School reunion.  The wonderful world of FB has created an opportunity for our group of 280 graduates to catch up, talk about each other, marvel over changes in our lives-  jobs, transformations, kids, living in other states and countries.  However at Best it opens a HUGE window of opportunity for comparisons and the dreaded "Oh No I need to drop ____- lbs in _____ weeks!"

As the fitness enthusiast of the group and for those that don't know I was not the Athletic chick in high school. Some how the universe lined the stars and planets so, what was a part time job in College became a full time job after I tried the corporate world.  So let me say THANK YOU corporate America for freeing me from your holds and giving me an opportunity to do things I LOVE!

Being Fit, Fabulous, Fun and Motivating!  

Of course half of us are chatting on our FB page are looking at old pics and referring to ourselves in the past tense when it comes to what we have matured into these days.  My favorite comment so far has been from a friend I've known since elementary school and how she can't sit next to me at the reunion because I am too fit.  Too Fit!!!  Never and here is a little unknown history fact about us Fit People....we recognize we aren't 18 anymore too.  We have kids, health concerns, stress, etc!

But that isn't why I wanted you to read this blog.... I seriously want to address you and the Diet you are probably planning especially with Summer around the corner and you're feeling like you have to give it "One More Try."

Weight and Appearance are America's hottest obsession.  We are faced with daily reminders in Magazine Ads, Talk Shows, Reality TV and my favorite Late night infomercials, all based on size and body image.  We can instantly get online and find the latest celeb diet,  a book by some Dr telling you to do it his/her way or we create our own extremes.

Here is the problem with Diets.... They don't work!  Smile and admit it... Diets don't work!  Say it out loud Diets Don't Work!

WHY????

Because each person/body is DIFFERENT!   Each of us have different needs based on, age, sex, medical history and very important: LifeStyle.

Unfortunately with all that said despite what is going on in our lives and how much we are looking to loose, most folks are looking for the "quick fix!"  But it just doesn't work like that.  Think about it... if you are 50 lbs heavier then you were X years ago... you didn't get there over night.  So thinking you can drop 50 lbs in a few weeks time is impractical.   If you do a Crash Diet and drop alot of weight at once, guess what happens at the end... you burn!  And most people end up back where they started just as fast as they lost it or worse they go beyond.

We can discuss the epidemic of overweight people including children in America on another blog for now we will address what YOU can do to make Healthy Life/Eating Choices.

Step 1.  Take a Full 7 Days to keep a food / activity journal.

• Write down what time you wake up
• What time are you eating your first meal?
• What you are eating?
• How much?  If you have measurements
• What time is your next meal?
• How much?  If you have measurements
• What is your daily activity - i.e.  I sit at a Desk from 9-5 or I deliver boxes for  UPS from 9-5
• Are you doing something outside of work. 
• If you snack WRITE IT DOWN - What and How Much.  
• Include any info on Moods you may have been in
• What do you drink during the day?  3 Vente Startbucks Frappuccino's, 2 Shots of Tequila ETC. 

Step 2.  Don't look at the journal until you have completed 7 consecutive days of honest journaling. 

• Notice patterns - Do you seem to go to the vending machine everyday at 3pm? How many veggies are you taking in? 
• How many hours are between your meals? Including from dinner the night before to breakfast. 
• Are you skipping meals? 
• Are you the King or Queen of Take Out?
• Where are you eating? At your desk, in front of a computer or TV.

Step 3.  Write down the patterns you notice and see if you can start making small changes.

• Eat breakfast sooner in the day
• Start eating Fruit instead of Chips
• Cut back on Sugar 
• Go for a walk _ Its Summer, get outside take advantage of the extended day light hours
• STOP making excuses! 

Change starts with you!  You are the captain of your ship as well as the leader of your brigade... if you want to see change in yourself then you have to be the change.   If you need more help analyzing or figuring out ways to make adjustments reach out to a nutritionist or a local trainer.  You can also email me for more info.  

Getting over the hump is the hardest part but identifying habits is what can put you on the road to a healthy lifestyle.  Give your body a chance, it did go from where you were to where you are now....which means it can GO BACK there just the same. (in time)

Conscious eating and healthy lifestyle changes create positive results in body and mind.  You are worth the investment.  Now its up to you to Carpe Diem.  So remember:  

• Slow down
• Recognize and Regroup
• Nourish your Mind and Body

Until Next Time, 

Thanks for Reading and remember, 

Live, Love, Laugh and Have FUN! 

Taj 

Photo: Courtesy of my High School Yearbook

Come have FUN with me!

I am very excited to invite everyone to the SELF Workout in the Park event this Saturday, May 12^th at Rumsey Playfield in Central Park! 

SELF Workout in the Park features a full-day, hands-on, all-in-one roster of workouts, workshops, giveaways and more. There’s something for everybody — and every body — go full on, or just have fun — with so much to choose from, you can customize your experience to suit your needs. Come, recharge, rejuvenate and enjoy dynamic fitness classes hosted by who else – CRUNCH, on-site sampling and services courtesy of top beauty, fitness and food brands; expert-led nutrition, style and beauty workshops; and cool ways to win prizes and score free swag.

Yours Truly will be teaching the ROCK Bottom class and Yoga Body Sculpt.  Each class is only 20 minutes and there are two workout areas for you to enjoy yourself.  Bring your mom, sisters, friends, co-workers and experience an event like no other.  I truly look forward to doing this every year.  Hope to see you there! 

On the Main Stage:

11:10am Sexy Stretch  w/Zuta

11:35am Rock Bottom  w/Taj

12pm Ab Attack   w/Michelle

12:25pm Masala Bhangra   w/Sarina

12:50pm Sucker Punch  w/Christy

1:15pm Fly Girls   w/Kristin and Rachel

1:40pm Beach Body  w/Brooke

2:05pm Tabura   w/Reign 

2:30pm La Blast   w/Louis Van Amstel (yes from DWTS)

In the Quite Zone:

11:15am Sunrise Salutations  w/Lisa 

11:40am 10-Spot Pilates  w/Christy

12:05pm  Yoga Body Sculpt   w/Taj

12:30pm Pilates Band Camp  w/ Michelle

12:55pm  BodyArt   w/Brooke

1:20pm  Fat Burning Pilates  w/Zuta

1:45pm  Hippie Yoga  w/ Yvette

2:10pm  POUND Rockout Workout  w/ Kirsten and Christina (the creators of POUND)

EVENT INFO

http://www.selfworkoutinthepark.com/

Time: 11 AM - 3:00 PM Rain or Shine!

Location: Rumsey Playfield, Central Park (entrance at 72^nd Street & 5^th Avenue)

Note: Bags larger than a backpack and or pets will not be permitted into the event

Side note:  Doors usually open about 20 minutes before the classes start BUT there is usually a line of eager people there bright and early waiting to get in.   

Trust me its an experience to remember! 

Taj 

photo:  www.selfworkoutinthepark.com  

17 Hours Like Never Before

Up up and a long way I went.  My day started at 6 am Thursday March 29th, as I finished packing for a transcontinental journey from NYC to Taipei, Taiwan which was leaving at 11am.  Mind you I just landed at 7pm the night before having been in GA for three days with my grandma AND I needed to spend some quality time with my other half before boarding a plane again. :)

The morning consisted of trying not to forget anything, passport - check and very important.  Toiletries, chargers for all my electronics, undies, etc.  All while trying my best not to leave my house in disarray.

Jumped in the shower successfully washed hair, loaded iPod with some music and was ready for pick up at 930am.  Of course I get the car service driver who decided we should go the long way to Laguardia airport and yes there was a bit of traffic.  He was a sweet man and kept telling me how much of a positive thinker he was and not to worry I would make it in time...  All while time was running out for me to check my bag.

We had a good conversation and he kept me entertained but at the end of the day, he should not have deep conversation while driving to the airport - judgement impaired and so was his lead foot or lack of one.

So yes you guessed it, I arrive 3 minutes late to check bag, I ran up to the baggage counter very nicely asking people can I please skip the line in an effort to check my bag on time.  Some people were like sure go ahead but this one lady was like "go and you should get to the airport on time" I politely said Thank you as I threw my heavy bag up on the scale, passport in hand.... "did I make it?". Side note as if I purposely showed up late and wanted to just jump the line. Really!  But thank you again.   Other side note, there was a mature couple in line who were also hesitant to let me pass and then as I stood there checking in the woman is at the counter next to me and says "excuse me where did you get your luggage set, I really like it.  You are very well put together."  Well put together huh!  Nice.  Bags by Liz Claiborne- Gift from my husband!  Thanks babe for keeping me stylish and well put together while traveling.

Ok back to the bag.... So the guy gets my tag on and then he notices I'm late and going International.  - My thoughts "oh suga foot, please let me get on this flight with my bag."  Luck would have it I can't check my bag and would be responsible for picking it up in Taiwan.  Damn it!  But then Luck was on my side :)

Thankfully their is a 1245pm flight to Detroit which gives me about 40 minutes to change plane.... Really 30 but since I just ran the NYC half marathon I was confident I could do the OJ Simpson across a terminal if need be, carry on in tow.  - I bet some of you reading this have no Idea what that last statement is referring to!  I think I am showing my age.

Ok so I'm booked on the 1245pm flight and was told my bags would make the short switch.  Now I have time for breakfast so I sit in the new restaurant in terminal D - Bisoux, or something like that.  Had a not so tasty pancake and turkey sausage breakfast OH and it was hella expensive.  Damn airport prices.

First flight 2 hours. Uneventful the way I like it and on time.  Thank goodness.  Whew.  Making last minute phone calls to family, and checking that work hasn't exploded, not like I could do anything about it.  But just in case.

Made my connection with minutes to spare one last I love you to my husband and the doors were closing.  I am off on a 13 hour Journey to Japan then another 4 hours to Taipei.  As I settle into my seat, seatbelt fastened, chair back raised and tray table stowed, I hear "Flight attendants please prepare for take off!"  But here is what makes the next 17 hours like no other trip!  I'm in business class!!!!!!!  First time ever so I am definitely going to cherish this moment.

So upon departure while the captain makes his announcements the thought crossed my mind, I hope this man is well rested and stress free.  There is no place for an emergency landing over the Pacific Ocean in case he decided to compete with Mr. Jet blue pilot.  To my surprised he announced there were three pilots.  Ok I guess, I should be in good hands.

Now back to being in business class: As I approached my seat awaiting my arrival were two fluffy pillows one small one big.  A huge comfy blanket, a pair of slippers, noise cancel headphones, a toiletry bag with goodies as well.  Note to self, don't sit in the exit row of business class.... No place to put all this stuff.  So I sit with everything on my Lap as my neighbors must be pros because their laps are empty and they already have their slippers on and drinks in hand,  yeah I was amateur. Didn't know there was a side box panel to stow stuff in next to the window. Of course no one said a thing,  so I sat with all my toys in lap until we took off and was able to put them on the floor.

So we get up to safe cruising altitude and I decided to grab iPad, magazine, iPod,  sit back down and figure out how to work this remote control to make my seat recline.  I am use to the single push of the silver button.  This baby's got leg and foot support elevates, reclines and did I mention lumbar massage,  this is the life.  Travel for me might now be the same after today.   I'm sure the guy next to me knew this was my first time to this rodeo because I was like a kid pressing buttons trying to figure out this space ship of a chair.  But you know what I didn't let it bother me, he once was a business class virgin.

This is just the tip of the iceberg.  The lovely flight attendant hands me a hot towel with lemon on it.  Followed by a table cloth for my tray and my choice of red or white wine.  This I was us to having flown first class across america.  But then....another woman puts down a bowl of warm nuts.... What!!! Warm Nuts, is that how you get down in business class?  The nuts were the precursor to my three. course meal. Veggie soup, lump crab meat with avocado, melon, dinner roll.  Followed by a salad. Then my choice of entree was panko crusted halibut, asparagus, mashed potatoes. Ok I thought I would never say this but "I had too much food on a plane."  All while they were offering more wine about every 5 minutes.

I so wanted to take pictures of every course and of myself longing in this chair but that might make me look crazy so I decided to just leave it up to your imagination.

Just when I  thought it couldn't get any better, here comes the flight attendant with a dessert cart, seriously she was pushing a dessert cart.  And if you know me when she asked what I would like, how could I refuse a ice cream sundae.....chocolate, strawberry, nuts and whipped cream.  Ice cream is my favorite dessert.  They also had chocolate cheesecake, fruit, cheese and crackers.

After all that food and dessert, plus my wine. I reclined my chiar, using my noice cancel headphones to sit back and enjoy the ride!   Travel should be like this all the time but since I can't have a flight attendant make an ice cream sundae every flight, I thought I would just cherish this moment.

So I successfully made it to Taipei had a good day walking around sightseeing and traveling with the locals on the MRT system today.   I realize this blog was little selfish but I had to share that story with someone.

Back to business soon.

Taj

photo:  http://www.flickr.com/photos/xlibber/3423766012/sizes/s/in/photostream/

The Question of the Week

What is a Reverse Ab Crunch?

First let me say I am glad so many of you are reading my blog and encouraged to try out some of my routines.  However it seems a few of you are stumped by the Reverse Ab Crunch.  So I felt why not write a little something about it and give a few photos for your crunching pleasure.

Lie on the floor on your back
Arms by your side palms down
Knees bent about 90 degrees
Bring knees toward your nose by performing a crunch within the lower ab section.



For more intensity:
Lie on the floor on your back
Arms by your side palms down
Lift legs so they are straight up in air soles of feet towards the ceiling.
Press feet up towards the ceiling while using the same lower ab muscles as above.



If using a bench:
Lie on the bench on your back
Hold on to the bench just above your head
Knees bent -feet on the bench - about 90 degrees
Bring knees toward the nose, however holding onto the bench you can probably go a little deeper



Same position as the above photo with Legs lifted in the air. Don't fall over the bench.

You can also use a stability ball for more work between your legs with bent knees or with straight legs:

                   



You can also hold a bodybar behind your knees:

Happy Crunches to You.  Hope this answers your questions and has you ready for Sexy Summer Abs!  

Until next time, 

Taj

photos:  https://www.google.com/search?tbm=isch&hl=en&source=hp&biw=1967&bih=914&q=reverse+abdominoplasty&gbv=2&oq=reverse+ab&aq=1&aqi=g6g-S4&aql=&gs_l=img.1.1.0l6j0i24l4.1329l4984l0l9150l10l10l0l1l1l0l121l693l8j1l9l0.frgbld.#hl=en&gbv=2&tbm=isch&sa=1&q=reverse+abdominal+curl&oq=reverse+abd&aq=1&aqi=g4g-S4g-mS1&aql=&gs_l=img.1.1.0l4j0i24l4j0i5i24.6450l9470l0l11892l11l11l0l0l0l1l128l1220l1j10l11l0.frgbld.&pbx=1&bav=on.2,or.r_gc.r_pw.r_cp.r_qf.,cf.osb&fp=ba3c2e6b77e9f621&biw=1967&bih=914

Spring is Here!

Its Official! Spring has Sprung according to the calendar but it as far as the weather is concerned it feels like it started about a week ago.  Now wasn't there some talk about the ground hog seeing his shadow and winter being 6 weeks longer?

Did that happen?  Did I miss it?

Well regardless of the ground hog, I totally enjoyed the day and look forward to the rest of the week.  BUT let me just say this:  Ladies and Gentleman, yesterday may have been the 1st day of Spring but it is NOT time to come out with flip flops, shorts and a tank top.

It never ceases to amaze me at the folks who prance around NYC like its 100 when its only like 65/70.  Then they wonder why they are sick and achy.

Anyway, 20 days ago I started you on a Get Right for Spring Plan.

- How did it go?
- Where you consistent?
- Did you follow along? 
- Did you take on at least 3 meals per day? 
- Try any new recipes you want to share?

My 20 Days till Spring Get Right Plan, went pretty good.  I was consistent with my meals, made my no cook protein bars twice and I will be making them again today.  I must say that is by far one of my favorite recipes.  :)

Next count down:  90 Days until Thursday June 21st!  I know, I know, I know.... There always seems to be something we need to be ready for or working towards.  Hey its what keeps like fun and you on your toes.

- So what are your goals for summer?
- How can I help to get you READY in 90 Days?

Send me and email or leave a comment here. Together let's plan to be Right and Ready for Summer!

My Goals for Summer are as follows:

- Do more leg workouts in the gym
- Practice tempo / speed runs 1 x a week
- Have Run Sister Run meet every Thursday

Be sure to come back soon, I will be leaving some more great recipes, including one for my very own Spaghetti Sauce I made on Monday.  Not to toot my own horn, But YES I am tooting it:  That Sauce was damn right good.  I think I could have me a little Bobby Flay Showdown with my sauce.  

See you soon,

Taj


photo:  http://www.flickr.com/photos/drhenkenstein/6826648136/sizes/n/in/photostream/

Spring is in the Air!

Oh yes it is!  Wow what a nice day it was yesterday and today is promising to be the same!  Guess taking on a 20 Day Get Right Plan was smart! 

How are you liking the no cook protein bars?  I absolutely love them and wish I made them sooner, can't wait to try some other dried fruits in them next time. 

Breakfast - Check

Snacks - Check

Cardio - Check

Time for a little Strength Training, follow this 30 minute full body weightless workout and start reshaping for _________, You fill in the blank.

Each interval is about endurance as well as strength so expect to feel some burn! 

• 1 min Jump Rope - Don't have one mock jump rope... You can't mess that up. 
• 1 min Jumping Jacks - We had to warm up the body 
• 1 min of Wall Sits
• 1 min of Jump Squats - Don't let your hips go below your knees
• 1 min Plank
• 1 min Mountain Climbers
• 1 min Side Plank on the Right Arm - Yup you guessed it
• 1 min Side Plank on the Left Arm
• 1 min Bridge Lifts (lying on your back)
• 1 min Reverse Ab Crunches
• 1 min Triceps Dips (on the floor or use a chair/bench)
• 1 min Alternating Walking Lunges
• 1 min Alternate Leg Lateral Lifts (outer thigh)
• 1 min Burpees with Push Up (arms over your head)
• 1 min REST
• Total Time = 15 Mins
• REPEAT from  Wall Sits
• Last 2 mins STRETCH!

Have fun and prepare to do this 3 times a week!  I will increase the workout in about 3 - 4 weeks.  PACE yourself everything is about ENDURANCE and STRENGTH! 

Until Tomorrow,

Taj 

Photo: 

Turn up the Heat!

You've made your midday snack - No Cook Protein Bar - listed on Monday.

You've started eating breakfast - listed today.

Now is time to add in the cardio workouts this week.  Here we go 18 days til Spring 106 til Summer!

It's time to turn up the heat and burn more calories.  Now before you ask me about why did you add a midday snack....because you need it! More on why later.  For now lets focus on getting you moving and grooving. 

Unfortunately it's still Winter out and the weather is playing right along with the season.. so if being out side in the cold is not your thing, trust me I feel you.  But if you want to get right you have to get moving.  So get ready to visit the GYM! 

If you are currently active in the gym then its time to change up your routine and ADD on.  Adding on an additional 30mins to your workout will help you to burn at least 200 more calories!

If you are a member of  a gym start taking some cardio driven classes like SPIN!  Look at the schedule and take a class TODAY!  Not sure what to do in the gym.  Try my intense but very doable treadmill routine:

Start on a 1 incline walk for 3-5 minutes to warm up

Start picking up the pace to a comfortable power walk increase to an 2 incline for 3 mins

Every 3 mins increase the incline of treadmill by 2 degree's

Here is what it looks like:
5 minutes - Incline on 1
5-8 minutes - Incline on 2
8-11 minutes - Incline on 4
11-14 minutes - Incline on 6
14-17 minutes - Incline on 8
17-20 minutes - Incline on 6
20-23 minutes - Incline on 4
23-26 minutes Incline on 2
26-30 minutes Incline on 1 - Slow down and cool down!
PS. No holding on to the treadmill, use your arms.

Have fun! For best results follow this Cardio Plan 3 times per week. 

Until Tomorrow:

Taj 

photo:  http://www.flickr.com/photos/burge5000/439664301/sizes/s/in/photostream/

Breakfast Time

So you decided to come back and follow the 20 days til Spring Get Right Plan!

Today's focus is on Breakfast.  I am not a morning person either but Breakfast is the most important meal of the day and today we start with some breakfast options to get you going on this plan.

Skipping breakfast is not an option.... so if that means you have to get up 20 minutes early, then set that alarm clock now and plan on breakfast!  If you usually eat at work.... take a look at the time you are eating.  If you get to work at 9 and breakfast is at 11 but you wake up at 6 to prepare... YOU are waiting too LONG to Break Your Fast.  

Here are some quick options for you to choose from:

• 2 Egg White Omelette can be made with any veggies you like - onion, green peppers etc. 
• Greek Yogurt with whole wheat toast or granola, adding fruit is always an option
• 1/2 cup of oatmeal with fruit - other hot cereal like grits, farina, cream of rice
• 2 Boiled eggs with fruit or whole what toast
• 1 cup of whole grain cereal - milk of choice and 1 banana

Need meat during breakfast, try Turkey bacon or sausage vs pork. Tofurkey or try turkey lunch meat. 

REALLY Strapped for time! Drink your breakfast:

Chocolate Coffee Protein Shake:

2 scoops of chocolate protein

1 cup of skim milk

5 ice cubes

1 cup of water

1 spoonful of instant coffee

Ok folks that is if for now, get ready for more tomorrow!  And don't forget EAT BREAKFAST! 

Talk Soon!

Taj

photo: http://www.bodybuilding.com/fun/proteinshakes.htm 

20 Days til SPRING!

Which means we are 20 Days closer to SUMMER - 108 to be exact!  Summer happens to be my favorite season for several reasons:

• Trees are green
• Flowers have blossomed 
• Days are long
• Weather is hot

Heat = Less Clothes,  Less Clothes = It's time to tighten things up a bit.  

Well at least on my end.  I have to admit I have enjoyed my share of mac n cheese for dinner, burgers, fries and more.  But enough about what I have been putting down this winter it seems some of you have been doing a bit of the same.  Testimonials below: (these are real quotes)

• "I have been avoiding seeing you until I lost 5 lbs"
• "Do you see this winter roll right here (pinching belly) can you help me, PLEASE"
• "So glad to see you, now just sit right down and give me a workout plan NOW"

OK, OK, OK, I hear you so you want a workout plan!  Making changes involves more then just a workout plan we need to tackle our food plan also. How many of you are Ready and Willing to take on My 20 days til Spring Get Tight Plan?

For the next 20 days I want you to follow my steps to help you get things together via eating and working out.  Lets start by assessing how we eating, most of us are eating too much in too little sittings.  For today's tip we are making our very own No Cook Protein Bar to add to our mid day snack.

• Cooking Spray
• 1 1/2 cup dry oatmeal
• 2 scoops chocolate whey protein
• 2 tbsp flaxseeds
• 1 cup nonfat powdered milk
• 1/4 cup natural peanut butter
• 1/4 cup water
• 1 tsp vanilla
• 1/2 cup raisins (other dried fruit maybe used)

Lightly spray a 8 inch square pan with cooking spray

In large bowl mix oatmeal, protein powder, flaxseeds and powdered milk. 

In a separate bowl whisk together peanuter butter water and vanilla.  Add the peanut butter mixture to the dry ingredients an stir to from a sticky dough.  Stir or knead in the raisins

Using wet hands or a spatula spread the mixture evenly into the prepared 8 inch pan.  Freeze for 1 hour or refrigerate over night, until mixture us firm enough to cut.  Cut into 9 squares. Wrap or put in a plastic container and store in your fridge to grab on your way out. 

Make the bars today and plan to have one a day as our Afternoon Mid day snack!  Plan for this week is to eat 4 meals- Breakfast, Lunch, Mid Day Snack and Dinner.

See you tomorrow for more! 

Taj 

photo:  courtesy of me- taken in Chang Mai, Thailand.  

THANK YOU!

Hey Everyone, WOW what a month!  I am super excited to say both events that me and my team of fellow Crunchers hosted on Sunday Feb 19th and Feb 26th SOLD OUT! We have not only raised awareness but raised money and I have kept my promise of adding an additional $1 for every reader and friend you made some donation to the cause.

 THANK YOU!  

Thanks for buying apparel, donating at the gym, attending our events and more.....  Lets do it again next year!

Stay tuned for more great info from me!  I have several topics we need to address.

Taj

photo:  www.loveyourmuscles.com

Valentines Day!

Wishing everyone a day of self love and appreciation!  Let today be a time to reflect on YOU, literally the most important person in your life.  Remember you matter so do something nice for yourself!

Today can be the start to many days of self love.... You shouldn't have to wait for 1 day a year to feel special.  Make Valentine's day EVERYDAY!

For those joining me today at Crunch, not only will you get a AWESOME workout, but I have a special treat for you too.

Have a great day!

See you soon.

Taj 

Love Your Muscles!

Hello Folks and Happy February! I am sure each of you reading this blog has seen some commercial or  noticed the seasonal section at your local store promoting the either dreaded or looked forward too holiday Valentine's Day!

Well I challenge you to take a new approach to LOVE this month.  Starting with Love Your Muscles!  Its a charity event put together to support ALS - Amyotrophic lateral sclerosis.  ALS is a disease of the nerve cells in the brain and spinal cord that control voluntary muscle movement.  It comes in many forms such as: 

• Muscular Dystrophy 
• Lou Gehrig's Disease  

CRUNCH has been a HUGE supporter of the Charity Augies Quest which was started by Augie himself, the Founder of most of the gym equipment who use:  LifeCycle.   Unfortunately this fitness guru has ALS  and we are doing our part for the entire month to raise money for a good cause! 

How can you help?  EASY - Log onto Love Your Muscles and learn more about ways YOU can help us to make a difference.   

• Make a simple dollar donation
• Buy specially packaged Personal Training Sessions 
• Attend one of our 1-3 hour workshops

Speaking of workshops: looking for a totally awesome way to spend a couple hours this Sunday gearing up for LOVE?  Check out the Relax and Breathe Workshop dedicated to yoga and a bit of mediation.  Trust me I am sure we all need a little more breathing and relaxing in our lives.  Or maybe you want to escape all the lovey dovey folks.  I'd join you if I wasn't going to be in FL running a Half Marathon on the same day. 

SOOOO.... Please go in my place, Sunday Feb 12th 1-3pm at the Ft Greene Crunch! Bring a Friend or your LOVED one and tell them I sent you!  :)  Can't make it this Sunday we have TONS of other workshops across the country, yes from LA to Miami.   Log on and join a workshop near you.  

For every one of my followers that makes a donation or attends a workshop I will add an additional dollar to my own donation. But you have to email me so I can keep track.  If I had Donald's money I'd go bigger, but I have 180+ followers.  :) 

Keep in touch!  And see you soon. 

Taj

photo:  http://www.flickr.com/photos/cobalt220/4343621338/sizes/s/in/photostream/  

Day 31 of New Year New You

CONGRATULATIONS!  You made it to day 31!

This may be the last day of the month but this is not going to be our last time together.  This is not the end of a New Year New You as I said yesterday this has just been the beginning.  I will certainly be sharing lots of stories, recipes, interesting facts and more as the days progress.  You have inspired me to continue to write consistently so please keep coming back!

So here we go Day 31:

Fitness: 

Let your inner child out!  Do some activity that makes you feel like a kid inside.  Its time to show off that fun side you keep hidden behind the desk.  Take a dance class, go skating, jump on the trampoline in Rebounding at Crunch. 

Just have fun!  My favorite inner child thing is dancing to my favorite playlist or song.  And I am not afraid to do it in public.  :O) 

Food:

Try Again!  Didn't get an opportunity to cook one of this months recipes, like me.  The hubby cooked tonight so hopefully I will do the Spinach Pasta tonight.  :) 

Here is another opportunity for you to go back over one of those recipes and give it a try.  Oh and THANKS! I finally received a recipe email.  Whew Who!!!  Remember I'd love to hear from you and it doesn't have to be anything hard or gourmet.  Each of us has our own little flair or twist on something.  Just share something you like.

Self Growth:

Let your success inspire you!  Hopefully you are on your way to making exercise, eating and doing things for self improvement a regular part of your routine.  I am sure you are looking and feeling better.  Take time today to reflect on your successes:

• The recipes you tried
• Taking time Off
• Accepting Change in your fitness routine
• Sharing with others
• You take the stairs more

Remember this: "Allowing yourself to take on this challenge for the past 31 days will benefit you in more ways then one."  Yesterday your Self Growth was to Set New Goals, If you didn't do it, do it NOW!  

Until Tomorrow, 

Taj 

photo:  http://www.flickr.com/photos/caliorg/6141737562/sizes/s/in/photostream/