Time for something Sweet

Hey Folks,

I came across this recipe from Peaceful Daily and since I am feeling in the mood for a little something sweet I felt I should give it a try and share it with each of you.

Enjoy

Ingredients 
½ cup coconut oil 
1 cup brown sugar 
¼ cup almond milk 
1 tablespoon vanilla extract 
2 cups flour 
1 teaspoon baking soda 
1 teaspoon baking powder 
½ teaspoon salt 
1 cup vegan chocolate chips (Trader Joe’s chocolate chips are accidentally vegan!) 

Instructions 
Pre-heat oven to 350 degrees Cream together the coconut oil & brown sugar, then add the almond milk & vanilla. In a separate bowl mix the flour, baking soda, baking powder and salt. Combine the wet & dry ingredients, then fold in the chocolate morsels & any other mix-ins of your choosing. Roll into Tbsp sized balls & place them on an ungreased cookie sheet, then flatten them out a bit with your palm. The dough may be a little crumbly, but just smoosh it together and it will work fine! Bake for 7-10 minutes. (I did 9 which was perfect) 


Taj

Photo: 
http://www.flickr.com/photos/sar2698/5570315650/sizes/n/

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  

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 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.  

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 

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/

Day 30 of New Year New You

Well folks it seems like January just would not slow down for us, but hey we still have 11 more months to go this year!  Developing the New You doesn't stop tomorrow.  Its just beginning!  These past 30 days have been a great adventure and wonderful challenge.  I wasn't able to complete all three task each day which wasn't the purpose and I am proud to say I will be carrying some of these things over with me to Feb.  How about you?

No one said these task can ONLY be done this Month.  So if you were late to join the Challenge or wanted to do something one day but ran out of time, there is always tomorrow and the next day!

So let's get started with Day 30: 

Fitness:
Challenge yourself!  We have done several different body part exercises from being at the office to working out in the gym.  Pick ONE and see if you can accomplish it even better the second time around.

Now if for any reason you are the same, good.  If you're not that's fine too!  You know what that means?  You have found an opportunity for growth.  See Self Growth below and see how you can apply.

Food:
Whip up something.  I have posted at least 5 recipes for you to try this month.  Go back through the days and see which one catches your eye.  Plan to make it TODAY.  Maybe its the breakfast smoothie I posted, or the hangover juice cure.  How about the Lemon Chicken or Lemon Tofu Steak recipe.

There are several options to choose from the past 29 days.  I personally will be doing yesterday's Pasta and Spinach Gratin.  I picked up all the ingredients today.  Planned to give it a try this evening but I got caught up making the Breakfast Hermits from last week.  :)  Check out my picture above and yes they are pretty tasty.  Yes it a little time consuming but nothing you can't handle on the weekend.  And its really easy to follow and do.  Have questions or want substitutes so its a little less healthy?  ASK!  I got you covered.

Oh and if you will be taking my class this week and would like to try one, let me know I will bring some to the gym, I have 4 dozen.  :)

Self Growth:
Commitment!  To keep the commitment going from these past 30 days, now is a good time to consider what you'd like to accomplish next month.  Make it something specific and attainable in 28 days.  Keeping up your success is truly about going forward one day at a time, just like we did here.  If this challenge worked for you follow the model and watch yourself progress all the way through December 2012.

Post your goals on the fridge, your desk, make them your screen saver, you get the point but remember you only have 28 days to get it done.  Want some help with accountability? Send me your Feb Goals and I can check in on you!  Taj Harris

Until Tomorrow,

Taj

photo:  Taj Harris - from my loving kitchen

Day 29 of New Year New You

Well Folks this is our last Sunday for the New Year New You Challenge.  BUT this is not the last you will hear from me. I have lots more to share as the year progresses.

So here we go Sunday Jan 29th!

Fitness:
Plus One!  Take a loved one with you today and enjoy a physical activity together.  This doesn't have to be gym related, try these ideas out:

• Walking around Macy's
• Cleaning out the basement
• Going for a bike ride
• Rearrange the furniture

Now if your loved one isn't down for any of the above, go ahead hit the gym or your favorite yoga studio.   Whatever you do today, don't do it alone! 

Food: 

Quick and Easy!  We may not have a rest day from physical activity like yesterday but there is no need to get bogged down in the kitchen either.  So try this quick and easy to the table dinner meal. 

Pasta and Spinach Gratin

1 lb tubular pasta (rigatoni, ziti or penne)

6 cups of Fresh baby Spinach

3 Tbsp Olive Oil

Pinch of Salt

2 Cloves of garlic, minced

1 Cup Cream

1/2 teaspoon Chili flakes

1/4 cup finely grated Parmesan Cheese (or a cheese of your choice)

• Preheat oven to 375.  Grease a 9x13 rectangular casserole dish
• Bring a stockpot of salted water to a boil then add pasta.  Cook until just a little less than al dente, drain
• While pasta is boiling - Heat oil in a large skillet or saucepan over medium-low heat.   Add garlic and chili flakes, stir while cooking for 1 minute.  Then add Spinach.  (you might have to add it in batches)
• When Spinach has cooked down, season with a pinch of kosher salt.  Stir into the cooked pasta
• Take entire mixture and pour into the prepared casserole dish. Pour cream over the pasta and sprinkle the Parmesan cheese evenly on top.
• Bake uncovered for 30 minutes, until the top is golden brown and crunchy and sauce is bubbly. 

Total Time 40 minutes!  Enjoy

Self Growth:

Just Because!  I am not sure what FTD stands for but I'm going to say "Florist That Deliver."  Everyone likes getting flowers wether its at work or home.  So go online and plan to send flowers to someone tomorrow!   

Write on the note:  Just Because!  You can leave it like that or fill in the blank: Just Because ________ Whatever the reason I am sure you will be the talk of the day.  

As a bonus if you are a SkyMiles member you too will get for giving!!!  Now that's not bad, you get Skymiles for sending flowers.  So stop procrastinating and get on it, its a win/win.  

Until Tomorrow, 

Taj 

photo: http://www.flickr.com/photos/mikebaird/4510152438/sizes/s/in/photostream/

Day 28 of New Year New You

Whew, we made it to the weekend baby, Enjoy!  I am starting the day with my last long run before the race on Feb 12th in St Petersburg FL.  :)  Trust me I'd rather be sleeping in but a girls got to do what a girls got to do.  And I have two ladies from my run group joining me so I have to be up and adam at 8am!

However don't let my fitness activities make you feel lazy... its Saturday enjoy the day, you have my permission -  Be Lazy!

Here we go Day 28:

Fitness:
Unlike me you should be RESTING!  Yup is time for a day off.  But you probably figured out that was coming.  You can't workout 7 days a week and expect your body to love and respond to you in kind.  My day off is tomorrow. Yours is TODAY so take advantage of it.

Food: 
Feeling like a lil Brunch because you took my advice and slept in?  Well if you don't have a waffle iron to make your own Belgian waffles?  You can opt for 2 honey sweetened waffles made by Van's in your toaster.   Only 180 calories and .5g of saturated fat!  I'll take it!  Or you can stop by Jamba Juice and pick up Belgian waffle there only 310 calories and one is equal to TWO toaster size.   Add an coffee or tea and enjoy, guilt free!

PS. If you like waffles... go grab a waffle iron from bed bath and beyond... I have a great recipe I'd like to share with you.

Self Growth:
Be kind to yourself!  Do something today to reflect on kindness for your body and all it's hard work, like:

• Taking the day off from exercise
• Getting a massage
• Taking a hot bath
• Going Shopping for a new outfit
• Signing up for a PT sessions
• Lying on the couch and watching TV

I don't care what you do, just make sure you are doing something today with YOU in mind.  Its a Love Yourself Day!

Until tomorrow,


Taj

photo:  http://www.flickr.com/photos/mhaithaca/357480376/sizes/s/in/photostream/

Day 27 of New Year New You

Happy Friday!  Its the last Friday of the month!  Doesn't it seem like you were just reading Day 1 of our challenge yesterday?  Well before you get sad because you realize Jan 31st is really around the corner, keep your head up we are still taking it one day at a time and you NEVER know what I might offer for Feb. :)

So let's get started with Day 27:

Fitness:
OOOOMMMM!  Treat your body to a yoga class today!  Usually take yoga on Friday? Then try a different type like:

• Bikram
• Ashtanga
• Iyengar
• Prana Power
• Kundalini 

Allow your body time to find repair and restoration.  For some the body might just embark on a new experience and way of working out those tired muscles.  Never did Yoga before?  No problem, just let he instructor know you are new and I am sure he or she will be glad to help you out.

Food:
Savor your food!  Slow down today and enjoy every meal, even the quick snacks.  We have taste buds for a reason.  Use them!  No eating in front of the TV, computer or while talking on the phone.  Have your meal in front of you and enjoy the flavors, maybe try to notice what seasonings were used especially if you are at a restaurant.

If you're doing the cooking, you should be savoring the fruits of your labor not woofing it down.  Its even nicer with a friend.  Share the experience.  Make it fun: Imagine yourself having that glass of Red wine in an Argentina Vineyard or sitting on top of a mountain over looking the ocean while you eat a Mango.

Taste buds do more then tell us we don't like something, they create memories.  Feel the textures, taste the flavor and enjoy every bite. Its been said good food can be "orgasmic!"

Well it has been said.......  :) So go there if you dare.

Self Growth:
Break away!  Did you know that 90+% of women sit around and have "fat talk" and I don't mean about other people.  How many of us are guilty of comparing diet trends, or our weight to our friends who just happens to be taller then you?  

Go ahead admit it, you have number envy! Are you competitive when it comes to your friends body image? Do you fall into the traps set out by main stream media and tabloids which happen to be sitting at the check out right next to the M & M's and Twix Bars.  Ironic!  Or worse have you allowed family to scar you with self body images that you can't seem to shake?

Misery loves company.  Nows the time for you to BREAK AWAY from the negative chit chat and surround yourself with positive outlooks. Don't get sucked into the "have nots" i.e. taking a compliment and turning it into a negative:  "Wow you look good" your response: "Really do you see this jelly roll." Stop agreeing with a friend who might say, "ugh I feel fat", and you say "me too".  You are just adding fuel to the fire and body bashing never gets us very far.

Smile! Take a compliment and remember that we have LOTS to be grateful for when it comes to our bodies, from head to toe.  Make it a LOVE YOURSELF day EVERYDAY!  So what if you put on a few pounds, on the bright side you aren't starving or missing meals.  :)

Until Tomorrow,

Taj

photo:   http://www.flickr.com/photos/easypickle/16823755/sizes/s/in/photostream/

Day 26 of New Year New You

Whoa Who! Its almost Friday!  But before we get to the weekend we have to get through Thursday.

So here we go Day 26:

Fitness:
Back it up! When you look at yourself in the mirror what do you see?  The front side of your body and unfortunately that seems to be what we workout the most.  Its time to back it up turn around and remember people behind us are watching. :)

Here are some great back of the body exercises to start getting you ready for spring.

Boxer: You can do this without dumbbells or choose 2.5 but no more then 5 lbs.  Perform 10 times(right-left =1) rest 30 seconds and repeat twice.

Bent Over Rows: Using at least 10 lbs dumbbells perform 10 times rest 30 seconds and repeat twice.

Back Extension:  You can do this exercise as pictured or with the arms by your side fingers reaching toward toes.  If you choose to use weights make it no heavier then 5 lbs.  Personally I'd stick to the 2.5 lbs.  Perform 15 extensions, rest 30 seconds and repeat twice.

Plank with Butt Lifts: If you'd like to place a 5 lbs dumbbell behind your knee to increase the workout go for it. Perform 15 on each leg and repeat twice.

Food:
Healthy street food? My New Yorkers know there are plenty of food trucks parked outside or near our office buildings.  Some may be Super Tasty and we usually eat without questions.  But did you know you can get a Healthy and Super Tasty Pizza out of a Truck!!

Yes folks - Give Eddie's Pizza Truck a try! I've had the pleasure of eating from the truck and YES its Great!  Check out the site and learn where the truck will be next.  If its in your neighborhood or you can get there please do and leave me a message let me know what you think.

Self Growth:
Find the Silver lining! Hopefully you are enjoying the challenge especially since you've been coming back for 26 days.  But seriously even if you dislike the feeling of exercise, there's always some favorable aspect to working out.

• It's YOUR time - no emails, phones, family, kids.
• Time to listen to your favorite songs
• Getting outdoors 
• Getting fresh air
• Meeting new people

Ok people until tomorrow, we are winding down our New Year New You Challenge but I am having a great time so there maybe some more in store for February.  

PS I am still waiting on my recipes please email me:  Taj Harris I promise I will share with you too.

Until Tomorrow, 

Taj

photo:  http://www.flickr.com/photos/karenchen/5542536547/sizes/s/in/photostream/

Day 25 of New Year New You!

Welcome to Day 25th and Hump Day Wednesday.  So here we are in the middle of the week, how many of you are looking forward to the weekend?  I know I am, this weekend is my personal date night and I plan on making the breakfast hermits I wrote about last week.  What do you have planned for the weekend? Don't forget to send me your favorite recipe!  If you don't cook you can tell me your favorite restaurant and meal.  I like to go out for dinner sometimes.  :)

Lets get started Day 25 here we go:

Fitness:

Go for a run!  Today is good day to give running another try. Pick a distance or a time and either hop on a treadmill or go outside. Today is actually going to be a pretty nice day 44 degrees and sunny.

So enjoy the opportunity to put one foot in front of the other and just GO!  Even if you only run for 5 minutes... You've done it.

Food:
Healthy Alternative!  Got a craving that just want quit?  Can you find a healthy alternative to that desire.  Did you know swapping out some fav's can save you LOTS of calories and you know what that means.

Here are some suggestions:

Instead of chocolate, try carob. Chocolate is first on the list because it's first on most 

people's list of guilty pleasures. I'm not here to tell you to do away with anything forever, moderation is key to lasting health.  It's not that carob is superior nutritiously, but it has a couple things going 

for it: Carob has 51 calories per ounce to cocoa powders 98. But even more significant is that 

carob is naturally sweeter than (or, perhaps more accurately, not as bitter as) chocolate, so you don't have to use as much sugar with it in recipes. 

Instead of a full-fat creamer, go nonfat. It won't take long for you to get acclimated to the non-fat version.  If you have a couple cups of coffee a day those calories can add up. 

Popcorn instead of Chips!  Looking for a something salty and crunchy... popcorn is a much better choice.  Popcorn has about 30 calories compared to 140 calories in a ounce of tortilla chips.  And who just eat 1 ounce of chips!  I mean really. 

Sack the soda and try sparkling water. I know, you're thinking... water? But if you 

spike it with a few twists of lemon or lime it becomes a flavorful drink.  . Besides saving 

calories, you also avoid some of the other soda ingredients (sugar, phosphoric acid, potassium benzoate) that may cause long-term health issues. 

Self Growth:
Way to go!  Today is a great day to give yourself a compliment. Write it down, post it on your desk, on your computer and enjoy.  Everyone likes compliments so why not give one to yourself.  Hey who's better to recognize your achievements the person accomplishing them.  :)

Until tomorrow,

Taj

photo: http://www.flickr.com/photos/johnloo/606739059/sizes/s/in/photostream/

Day 24 of New Year New You

Well Folks we have 7 more days left is the month.  This has been a great experience so far and I must say I am enjoying this winter weather versus last years.

So here we do Day 24:

Fitness:
Try something new today!  Yes we did that three weeks ago but I bet there are a lot of things left for you to try.  Crunch members check out the Rock Star new class POUND.  It's being offered tonight 7p15pm at Crunch Ft Greene.  Try a new teacher, always taking the same yoga instructor because you love her/him.  Why not change it up and get some yogi love from another trained person.

Always running on the treadmill, well hop on an Eliptical tonight and take some stress off your knees.  They will probably thank you at the end of the night.  I think you see where this is going.  Step away from your comfort zone and get moving.  There is SOO much to experience why not TODAY.

Food: 
Share!  Today is a good day for you to share one of your favorite recipes!  I'd love to know what makes you happy in the kitchen as well as in your belly.  So here's what you do.  Send me and email Taj Harris Lee and send the same email to one friend.  Request that your friend sends you one back too.  Now you are giving and receiving.  And if you send me one... that guarantees you TWO new recipes.

Its time to share - and remember this is all in fun - no competition.  It can be a simple easy to make, favorite.

Self Growth:
Is there something you've been longing to do? Like take a dance or language lesson. What about one of those DIY classes at Lowes or Home Depot.

Go online today and look for it.  Sign up for a class, you can probably get started as soon as tomorrow. No pressure - really, but finding out the info is the first step to getting over that hill and making it happen. There is no better time then the present and feel free to share with me if you like.


Until Tomorrow,

Taj

photo:  

Day 23 of New Year New You

Happy Monday everyone and Congratulations to the New York Giants!

Well I didn't have wings and beer while watching the game, but I did enjoy the comfort of Chinese food.  Yeah take out it was, traveling home today and the hubby was out.  :) Made it home just in time to see the start of the 2nd half.  What a game!!!! I was on the edge of the couch.

So who's ready for Day 23.

Fitness:
Is time to challenge our upper body! Try this push up routine to help tighten the pccs, shape the shoulders and tone the arms.  You might be a little sore tomorrow but you will definitely feel lifted.

• Start by doing 10 traditional push ups to warm up
• Perform 5 push ups with feet on a bench - you can choose bench height
• Perform 5 push ups over a Bosu flipped up side down
• Perform 5 push ups with 1 leg lifted off the floor - be sure to switch sides
• Rest when needed between sets and smile you just did 25 push ups!  

Looking to truly challenge your existing push up workout:

• Try at least 1 clapping Push up - if you can do more go for it 
• How about doing 1-  3 clap Push Ups 
• Or perform 1- 1 handed push up on each arm
• Last but not least, 1 arm and 1 leg push ups - be sure to switch sides

Enjoy and remember you don't have to do all of the above.  

Food:

Make it colorful!  Today is a good day to add a little color to every meal,  especially if you enjoyed the game with comfort food.  Eat at least one piece of fruit with breakfast, lunch and dinner. 

Eating fruit with your meals like apples, can help with satiation and keep you from over eating.  Its also flu and cold season, fruits help to give you antioxidants and vitamins needed to keep us healthy.  

What fruit will you start the day with? 

Making your own smoothie is a great option or stopping by your favorite juice bar for lunch.  Here is a good morning recipe I like using a blender and its packed with Vitamin C:

• 1/2 cup dried cranberries
• 1/4 cup freshly squeezed orange juice
• 1/4 cup soft tofu (optional)
• 1 orange seeded
• 1 tbsp grated gingerroot
• 1 tbsp honey

Self Growth:

Keep it to yourself!  Today I want you to repeat after me:  "I _________ Pledge to keep it to myself, no complaining!"  

Its easy to complain about things but what good comes out of it?  As you go through the day and things arise remember these four words: Peace, Love, Joy and Gratitude.  See the positive today and let it guide you along.  Monday's can be moody but take a stand no complaining TODAY! 

Until Tomorrow,

Taj

photo:  http://www.flickr.com/photos/crevette_x/2241123132/sizes/s/in/photostream/ 

Day 22 of New Year New You


Whoa who. It's Sunday! I don't know about you but I'm looking forward to the championship football games today.

So let's get started with Day 22:

Fitness:
Pick up the pace. Going for a run on the treadmill? Working out on the elliptical machine? Pick up your pace by going faster if on the treadmill or increasing your level in the elliptical. If your walking on the treadmill give yourself an increased incline by 2%.

This small adjustment will increase blood flow, work the cardio vascular system more as well as increase calorie burn.  Stay at the quicker pace or higher level for as long as possible.

Food:

Let your hair down! It's the NFC and AFC championship games. I see hot wings, chips and dip, beer and more in your future.

Even if the above is not on your list for today, go ahead and enjoy Something. We have to give our bodies stuff that's "not on the list". Today is a good day to enjoy food and drink. Monday - Tomorrow, we can start over. Believe it or not, going off the routine adding more fats and carbs will do the body good.  Besides who wans to watch the game eating only Celery sticks! 

Self Growth:

Perform a kind act. Do something nice for a stranger. It doesn't have to be anything elaborate.

• Say "hello, how are you doing" to someone you see every day
• Give to a homeless person
• Hold the door open for someone
• Help a mom up the stairs in the subway with a stroller

You get the picture. Now go on spread some love and kindness, it will make you and that person feel good.

Until tomorrow,

Taj

  

Photo:  http://www.flickr.com/photos/tboard/5462311896/sizes/s/in/photostream/

Day 21 of New Year New You


Happy Saturday everyone!

 So word on the street is there's a storm coming, huh. Well I guess we can't complain much we haven't had an awful winter so far and there are about 58 more days until spring. I'm in Rochester there's already snow up here and man is it COLD!

So here we go time for Day 21.

Fitness:
Take the day off because you might be doing some shoveling soon. In case you haven't figured it out rest is your friend. I know some of you are doing more then the challenge which means you need to repair.

 Ways to benefit the body during your off day:

• Take a nap
• Get into a Hot Epsom salt bath
• Did you ever get that massage I suggested you schedule?
• Do some restorative yoga poses

Just give the body time to rejuvenate, doing this on Sunday is always an option especially if you absolutely love 9am Zumba or 530 Spin.

Food:

Hopefully you made it out to get the ingredients for the Breakfast Hermits. They sound so tasty and yes I'm in love with the idea of grabbing a cookie and going out the door in the morning.

Don't have time to prepare for next week with the cookies? Take a look in your cabinet and be sure to have a healthy option ready for Monday morning, oatmeal, cream of wheat, egg white omelette etc.

Self Growth:

Going grocery shopping this weekend? Cruise the aisle for healthy snack and put two different ones in your basket. Be sure to pick up enough to take to work and have at home.

• Rice cakes
• Trail mix
• Granola
• Yogurt with fruit to satisfy your sweet tooth
• Protein bars
• Apples and peanut butter

These are just a few options to consider. Read the labels and be sure to watch out for hidden calories in high sodium products or trans fat.

Until tomorrow,

Taj

 

Photo:  http://www.flickr.com/photos/like_the_grand_canyon/5290592826/sizes/s/in/photostream/