Day 7 of New Year New You

Well it's been one week!  I hope each of you are diligently following along.  I am having fun setting up the daily challenges. MY apologies for the late post... Today is my birthday and I was out last night with some friends.  :)

My Day 6: Got in my plyometric exercises and put an apple in my salad!  I wasn't able to invest in my workout yesterday... But there is ALWAYS today.

Here we go with Day 7:

Fitness:
Surprise its your day off.  Yeah!  Everyone needs a day off from work and so does your body. ENJOY, there are no physical moments you have to perform today.

Now if you weren't able to complete one of the other days fitness challenge and you want to get it in today, be my guest.  I am keeping it leisurely today.

Food: 
Go GREEN today!  Make today about adding more green veggies to your diet try:

• Collards Greens
• Kale
• Broccoli
• Asparagus
• Spinach

Green leafy veggies are full of antioxidants, vitamins and minerals.  Grab a freshly made glass from your local juice bar, make your own at home.  Steam them for lunch or dinner or  stop by a local raw food restaurant like: Quintessence in Manhattan. 

Self Growth:

Take advantage of your day off! Restore your body with one of of the following: 

• Massage
• Sauna or Stem Room Treatment

If getting to a spa is too late notice for today, bring the Spa to you!  Prepare a hot bath with the following: 

• Candles to set the ambiance
• Epsom Salt
• Drop in some Lavender oil (if available to you)
• Bubbles are always nice too

Afterwards give your body a nice self rub with some lotion or baby oil.   Take your time and move with the muscles, long strokes. 

Enjoy!  I think I see a Spa Treatment in my near future :) 

Until tomorrow

Taj 

photo: http://www.flickr.com/photos/alicehenneman/5849718391/sizes/s/in/photostream/

Day 5 of New Year New You

Jeez Louise is it COLD in New York.  Do you think I can click my ruby red heels three times and wish myself back to Puerto Rico?  If it would work I'd be back in heartbeat.  Wishful thinking, its time to get back to work and back to my students.  I miss them just as much as I miss working them out.

My Day 4: Since we were traveling back home I wasn't able to try a new class today... BUT I will make it up this week.  Made 2 substitutions:  had two servings of veggies and maple syrup for sugar.

Here we go Day 5: 

Fitness: 
Its Push Up time....  So Drop Down and give me 20!

Yeah I'm not kidding you read correctly today is push up day.  Now I realize some of you can do 20 push ups in your sleep so I challenge you to do 20 slow count push up. Count 1, 2, 3 down and 1, 2, 3 back up.

You can always do these in intervals, the ultimate goal is to accomplish 20 pushups.
If you are feeling energetic and ready for more do an additional set.  Enjoy!

Food:
This cold weather is beckoning me back home to my bed.  How about you?
When its cold outside our energy levels have a tendency to drop.  Break out some spices to bring you warmth as well as flavor and health benefits like energy.

Stop by the store today and pick up the following to prepare a Spicy Energy Mix you can take to work.  It will keep you satisfied during the afternoon lull and boost your energy.

• 1 ounce pumpkin seeds
• 1 ounce pitted chopped dates
• 1/2 ounce dried mango or another fruit of choice
• 1 ounce almonds
• 1/4 teaspoon of cinnamon or cayenne pepper for those who like it spicy. 

Mix together and enjoy

If you can't pick up the above items, try having a yogurt during the day.  Its good the digestion and has vitamin B-12 important for metabolism and helps to give you a bit of energy. 

Self Growth: 

Book a date with YOURSELF!  Crack open your planner, hit the calendar app on your phone or tablet.  Look over the next 25 days and RESERVE a 1 DAY just for YOU!  

This day you be all about YOU!  You could work out, read, go the movies.  Hit the bookstore and check out the new best sellers list. Go shopping at the vintage market you heard about, go to a dance studio or museum.  Whatever you choose its all about creating me time.  

There is no better way to recharge yourself then by taking care of you.  DO NOT skip your date or let something cut into your time.  Stick to the plan and do you.  

I'd love to hear what some of you have chosen to do for Me Time!  

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Until tomorrow!

Taj 

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photo:  http://www.flickr.com/photos/siva0215/3528423770/

Day 3 of New Year - New You

I am feeling good, hope you are too.

My Day 2:
Since I am training for a half marathon in a few weeks my fitness outcome was good and hopefully helped to combat some of the extra calories I am taking in.  Finished a 4 mile run.  Went for 1 mile walk with the Hubby this morning.

Keep journaling and lets begin Day 3 together.

Fitness: 
Find time to do 30 minute Ab workout, if you normally do 30 minutes then make it 45 minutes today. This can be done at home or in the gym.  You can do it in intervals for example five minutes at a time or spilt it in half.

Here are some of my favorite Ab exercises that will add up to 30 min:

• Plank for 30 seconds on hands or forearms
• Side plank on the right side 30 seconds
• Side plank left side 30 seconds
• Repeat the above sequence twice = total time worked 4.5 minutes
• 30 Second Break
• 1 Min of traditional Ab Crunches
• 1 Min of Ab Crunches with legs in the air (to intensify lower legs about 45 degrees to modify bend knees)
• 1 Min of Ab Crunches side to side while bicycling the legs
• Repeat the above sequence twice = total time worked 14 minutes
• Back to plank on hands or forearms, bring knees to outside of elbow for 1 minute 
• 30 Second Break
• Plank on hands or forearms, bring knee to opposite elbow by twisting for 1minute
• 30 Second Break
• Repeat the Above sequence twice = total time worked 23 minutes
• Lying on back lifting legs up so you can see feet, dropping one leg down and back up at a time  for 1 minute
• Same lying down position, lower legs as much as comfortable for your back perform swimmer kicks for 1 minute (the lower to the floor the more intense)
• 30 Second Break
• Repeat above sequence twice = total time worked 30.5 minutes

Food:
Do you habitually skip breakfast, including today?  How about adopting one of the following suggestions to fuel the mind and body.  Remember Breakfast is THE most important meal of the day.  Feel free to read my blog regarding breakfast posted August 3rd. 

• Keep Oatmeal packets at your desk
• Kellogg's Cereal bars are a tasty and get a Grade A for nutrition 
• Bring a container of protein to the office or throw a zip lock in your bag that you can mix with water or juice to help give you a boost.  GeniSoy gets a Grade A and is high in protein
• If you have to stop at McDonald's on your way in get the oatmeal with fruit vs the a bagel with cream cheese

For those who never skip a meal do you find yourself eating the same thing for breakfast?  If your breakfast seems to be Carb heavy, try adding some fruit: apples, grapefruit, strawberries, cherries, oranges, kiwi, melon and grapes provide lots of vitamins and minerals to give you energy. 

Or try this smoothie: 

• 1/2 cup orange juice
• 1 banana
• 6-7 frozen strawberries
• 4-5 slices frozen peaches
• 5-6 frozen blueberries
• 6-7 ice cubes
• fresh mint (optional)
• dash of nutmeg (optional)
• 1 tsp. honey (optional)

You can add ice to smoothie as desired.  Use mint, nutmeg and or honey once your finished blending the fruit. 

Self Growth:

Take a time out today!   No you aren't in trouble.  Most of us listen to music on the way to work but once we get there we seem to be glued to the computer and the desk. Usually eating at the desk because we have so much today.   Today step away from your desk have lunch in a restaurant, enjoy your food, go by yourself and just have a moment to Breath and regroup so you can go back refreshed.

Until Tomorrow

Taj 

photo: http://www.flickr.com/photos/xtianyves/3252147631/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/