Saturday, March 31, 2012

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/

Wednesday, March 28, 2012

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

Wednesday, March 21, 2012

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/


Thursday, March 8, 2012

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: 




Wednesday, March 7, 2012

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/



Tuesday, March 6, 2012

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 


Monday, March 5, 2012

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.  



Thursday, March 1, 2012

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