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 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 10 of New Year New You

Here we go Day 10 of 31!  I can't believe 10 days has gone by so fast.

My Day 9: Started my day off with some exercise before leaving the house. Had leftovers for lunch and enjoyed them.  Didn't get a chance to call my friend BUT its on the to do list for today!  I really do want to call and make her day.

Now is time of Day 10:

Fitness:
Lets make today a BLT day.  No I don't mean Bacon, Lettuce and Tomato.  Its Butt, Legs and Thighs!

Here's a quick routine to give your legs a pick me up - No equipment needed!

• Standing with feet hip distance apart, step the right leg forward to perform a lunge and then return to start. Do this 15 times on one side and then switch - Repeat 3 times 
• Standing with feet hip distance apart perform calf raises for 45 seconds, Rest 15 seconds - Repeat 3 times
• Standing with feet slightly wider then shoulder distance apart, toes turned out. Perform 30 Plie squats, focus on squeezing the glutes at the top. Rest 30 seconds - Repeat 3 times
• Standing with feet hip distance apart lifting right leg and pressing leg backwards. Perform Hip Extension 30 times on one side.  Switch - Repeat 3 times

These quick exercises target the major muscles of the legs and can be performed anywhere.  Don't hesitate to take a break while at work and rock it out. 

Food:

Need something to help with your sweet tooth?  Why not try this recipe for Breakfast, Lunch or a mid day snack! Its packed with protein and flavor. 

Peanut Butter Protein Frosty

1/2 cup chocolate soy milk or low fat milk, chilled

1- 4 oz container of whipped chocolate yogurt

1/3 cup chocolate whey protein powder

2 tbsp Smucker's Natural Creamy Peanut Butter, stirred*

Ice Cubes

Cinnamon - optional

Combine soy milk, yogurt, protein powder, peanut butter and enough ice cubes to make 2 cups in a blender.  Process for 45 seconds or until smooth and frosty.  

Makes 2 servings, so pour into 2 glasses Share and Enjoy! Garnish with Cinnamon if desired. 

*Almond Butter can be used in place of peanut butter.  If there is too much chocolate for you with the milk, yogurt and protein powder, feel free to replace any one with Vanilla flavor.  Adding a half banana is also an option. 

Self Growth: 

Take time out today to notice positive changes - yes there are some already at day 10.   Starting with the fact you have been returning to the New Year New You 2012 Challenge everyday! 

Recognizing the immediate benefits of exercise reminds us why we started in the first place.  There are all kinds of long term benefits to changing our routine.  However instant gratification comes in the form of improved energy, reduced stress, better sleep, a healthier and happier outlook, increase confidence and more.  

Taking time today to acknowledge these immediate positive changes will also keep you coming back until Jan 31st. Remember, starting with small habits lead to creating bigger, long lasting habits. 

Enjoy the day!

Until tomorrow, 

Taj

photo: http://www.flickr.com/photos/elanaspantry/6009765671/sizes/s/in/photostream/

Day 8 of New Year New You

7 Days down, only 24 more to go!  Don't be overwhelmed we are taking this one day at a time.

My Day 7: What a great day it was, there were NO complaints about the weather from me. As for my day I had S'mac for lunch... If you don't know this place.... stay AWAY is sinfully delicious and full of endless calories.  All they make is Mac n Cheese, need I say more!  After lunch I had to make sure dinner was full of Veggies.  Didn't make it to the spa as I imagined HOWEVER the Spa came to me, it was very nice.

Time for Day 8:

Fitness:
Checked the weather for you,  although it will not be as warm as it was yesterday its still going to be a nice day so get out and enjoy.

Go for a RUN.  Yes I said run!  :)  Set a goal:

• Time 
• Distance 

If your new to running don't worry about speed, just move, dress appropriately and get outside.  Take the dog, kids, a friend or spouse with you.  Running with someone makes time and distance go by faster then being alone.

If you have questions about running let me know.  When you get back post a comment here or on Facebook and let me know how you feel.

Food:
Make enough to take to lunch tomorrow. Taking lunch not only saves you $$ but its healthier for the new you as well.  Besides your food always taste better then take out.

How about giving this recipe a try:

Lemon - Caper Chicken

4 - 4 oz Thin Chicken Cutlets

1/2 cup low fat milf

1/2 cup all purpose flour

1/4 tsp salt

1/4 tsp freshly ground black pepper

2 tbsp fresh lemon juice

2 tsp lemon zest

2 tsp olive oil

1-2 tbsp capers

In shallow bowl combine 1/2 cup all purpose flour, 1/4 tsp salt, 1/4 tsp ground black pepper - Set aside

Dip the Chicken Cutlets into 1/2 cup of low fat milk (one at a time) Next coat both sides with the above flour mixture.

Combine 2 tbsp lemon juice and 2 tsp of lemon zest set aside. 

Heat 2 tsp of olive oil in large saute pan over medium-high heat.  Add cutlets and cook 2-3 minutes on each side or until golden and cooked through.  Transfer to a plate but keep warm.  

Add the lemon juice mixture and 1-2 tsp tbsp capers to saute pan, scraping pan to loosen any browned bits.  Drizzle sauce over Chicken and serve with Brown rice or roasted new potatoes and a veggie of choice. 

For my vegetarians here is a Tofu Steak Recipe to replace the chicken above.  

Self Growth:

Rest easy and Sleep Tight!  Plan to go to bed tonight 30 minutes to 1 hour before you normally do.  Giving your body time to whine down after all of the days and weekly activities is good for the body and the brain. 

Turn off the TV and the cell phone. No laptops, not evening a book!  Going to bed with sensory stimulation causes our mind to continue to process even while we are asleep.  So here is your NEW YOU bed time plan. 

• Spray Lavender on the Sheets and Pillow 
• Or use Johnson n Johnson Lavender Lotion on your hands, feet and neck
• Lay on your back - Close your eyes and mentally shower yourself with love and appreciation
• Notice your entire body from your feet to your head
• Contract and stretch your muscles, flex your feet and hands
• Let yourself melt into the bed resting your hands over your belly 
• With each exhalation notice your naval expand on your inhale and relax on the exhale
• Close your eyes and imagine releasing all tension for about 12 - 15 breaths
• Roll on your side into the fetal position and drift off to sleep

Enjoy! 

See you tomorrow, 

Taj 

photo: http://www.flickr.com/photos/9619972@N08/3198810449/sizes/s/in/photostream/

2012 New Year - New You!!

Here we go!

In less then 48 hours we will be embarking on another year, 2012!  WOW I can't believe it myself but its true and I am looking forward to new accomplishments, trips, fun with family, friends and more!

So as you get ready for either a super fun night out or a super fun night in, be safe and remember to come back tomorrow so you can get started on the 2012 New Year  - New You Challenge!

• New recipes
• Suggestions on things to eat on the run
• 2 Different 7 day daily meal suggestions
• Fitness challenges and tips
• Along with some great ideas for self-full moments

See you soon! 

Taj

photo: http://www.flickr.com/photos/schneeman/3340307208/sizes/s/in/photostream/

Winter Getaway - Living Well Retreat

Only 10 days left to save on the Living Well Yoga Retreat.

Don't delay there are just a FEW spots left!!!!

Don't loose yourself in the holiday mix. Take advantage of this GREAT deal for the Living Well Yoga Retreat.

Rejuvenate - on the beach

Reconnect - with daily meditation

Restore - with daily yoga

Refresh - learn new recipes

Re ______

LivingWell Yoga Retreat!

Jan 14 -18, 2011

Presented by: Taj Harris

Here is what you can expect during the retreat:

• 2 daily Yoga sessions - on beach and within the garden areas
• 2 daily Meditation and Journaling sessions
• Lifestyle and Nutrition Workshops
• One on One Coaching Session
• Cooking Lessons
• 3 Meals and Snacks per day - Fully Catered
• Chef, Bartender and Housekeeper on premise
• One Planned Group Outing
• Free time to lounge around estate or take an optional off-site excursion
• Complimentary Massage
• Ground Transportation to/from airport (Puerto Plata)

I can’t think of a better excuse to get away in the heart of winter, than a trip to the beautiful, sunny north coast of the Dominican Republic!

SUPER SAVER RATE:

$798.00 per person!!! That's less then $200 a night to include all of the above and more.

Please email me for more details. Space and time are limited so don’t delay. Payments can be made via Pay Pal, Check or Money Order. All money due by Tuesday Dec 14th.

*minimum 10 people required
**airfare is not included in cost listed above

For more info email: Tajbodyandsoul@gmail.com

The property and accommodations:

Stunning beachfront luxury estate villa set within a secure gated community
Main house with kitchen, very spacious open air great room, dining room, large outdoor patios, bar, pool and jacuzzi.
7 unique and discrete private bedrooms fully air conditioned with en suite baths.
Set on a beautiful private beach - this is not a tourist trap.

Take a look at a few pictures of the property:

Taj