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 6 of New Year New You

Wow, its day six already!

My Day 5:
Got in 20 pushups :0)  Had a yogurt- 1st day back from vacation my day was full so I didn't get to the store for the mix...BUT I am going tomorrow I really want to try it.  Set a date with myself on Jan 27th!  Can't wait, yoga and spa day.  Yippee!

So here we go Friday-Day 6:

Fitness: 
Put down the weights its Plyo time!  Follow this plyo-metric routine to shock the body, increase agility and speed all while building endurance.

Here we go:

• 1 min Mock Jump Rope
• 1 min Jumping Jacks
• 1 min Speed Skaters
• 30 second - 1 min Jump Squats
• 30 second - 1 min Switch Lunges
• 30 second - 1 min Burpees (more intensity add a push up to it)
• 1 min Wall Sits
• 1 min Calf Raises
• 1 min Mountain Climbers
• 30 second - 1 min 180 degree turn jump squats (this is the best pic I could find, don't use a weight and looking at the picture on the right you literally turn around into a squat to face the other side of the room) 
• 30 second - 1min Fighter Stance punch and Switch  (Punch left- right, turn 180 degrees, repeat) s

Rest for 2 mins and repeat!

Food:
Add an Apple to your diet!  Yup its true and apple a day could help keep the doctor away AND a little bit more!


No peeling please, the skin on apples is jam packed with an antioxidant called quercetin which may protect your lungs from pollutants.  So start today, eating five or more apples a week can improve lung functions

Need a little scalp rejuvenation:  Massage a few tablespoons of Apple Cider vinegar directly into washed scalp leave on for 1 minute then rinse.

Use Applesauce in place of half the butter or oil when you make your next cake. Enjoy less calories, fat and naturally sweeter dessert.

Self Growth:
Invest in your workouts and get yourself something new:

• A pair of Socks
• Sports Bar
• Shorts
• Pants
• Sneakers - You name it

We all feel better when we have on something new so go for it, and strut your stuff. 

See you soon! 

Taj 

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 4 of New Year New You

Happy Wednesday and welcome to Day 4 of the New Year New You Challenge.

My Day 3:
Did my abdominal workout before bed.  Had lunch by the pool... it was the longest time out ever! Listened to some new music and the sounds of the sea.

I hope you are enjoying the tips and starting to feel better about how you approach change this year.

So let's get started:

Fitness:
If you are a member of a gym take a NEW class.  It's time to step outside the box and shake it up a bit.  Don't be intimidated just show up and enjoy.  If you are a hardcore yogi - try a weight bearing class or dance.  If you are a spinner - try yoga or get groovy with ZUMBA!

If you don't have a gym membership, pull out the bike, take the dog for a long walk, or look into a gym near you and see what the day rate is.  Hey you might even join after a good experience.  Of course I have to plug my favorite gym CRUNCH they have lots of amazing classes to experience.

Food:
Replace something in your meal today, for example:

• Agave instead Sugar
• Tea instead of Coffee
• Brown Rice instead of White
• Veggie Burger instead of Beef
• Fruit instead of the cookie
• Two servings of Veggies in place of Carbs

Self Growth: 

Guarantee yourself support to keep you fired up:

• Enlist a Friend and make frequent calls to each other - CALL don't TEXT 
• Spread the word about the Challenge - there is power in numbers
• Log onto the Face Book Group and leave comments, read what other people are saying. 
• Leave a comment here and feel free to check back 
• Email me, I don't mind 
• Sign up for some daily inspiration on sites such as My Daily Insights or Inspirational Quotes 

Until Tomorrow

Taj

photo: http://www.flickr.com/photos/42931449@N07/5187987248/sizes/s/in/photostream/

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/

Day 2

Hopefully we are all off to a good start!

My Day 1:  I finished 64 ounces of water, took a 45 min walk - had lunch - 45 min walk back. Couldn't throw anything away since I am not at home.

How about you?  Leave a comment here or on the Face Book Page.

Did you get your journal?  FYI iPhones, iPads and Droids work also.  Use your journal to jot down what you did the day before like my entry above and track your progress

Time for Day 2:

Fitness: 
I'm sure many of you are off today.... So take advantage of it, go for a walk outside (weather permitting)  if you have a pedometer put it on and enjoy the city.  Your task: take 2,000 steps = 1 mile If you are feeling motivated keep going.  Let me know tomorrow how far you walked!

Of course you can also jump on a treadmill to complete this task as well.  BUT why not get out into your neighborhood or maybe explore another one.

Just FYI an average of 100 calories are burned per mile while walking. Remember you, your pace, terrain, level of hydration and sex (male vs female) will cause results to vary. But don't get caught up in the calorie burn... Just get moving!

Food:

Here is a nice recipe you can try today or anytime:

Cooling Cucumber Salad

8 oz organic brown rice penne pasta

1/2 cup seasoned rice wine vinegar

1/2 tsp sea salt 

1/2 tsp cracked black pepper

2 tbsp sesame oil

6 small or 4 large cucumbers slices on diagonal into 1/4 inch thickness

1 large organic carrot grated or chopped 

1/2 red onion peeled and sliced into half moons (optional)

Bring a pot of water to boil season with salt (separate from above salt or use olive oil)

Cook pasta until al dente

While pasta is cooking, whisk together vinegar, salt and pepper then and sesame oil

Toss veggies into the bowl with dressing

Drain pasta and add tot he bowl with veggies and dressing

Toss well and serve (adjust seasoning as needed) 

Don't have time to make the salad, stop by Chopped, Souper Salad, Whole Foods or even McDonald's for the garden salad.  Using Vinegar and Oil is better then Ranch and Blue Cheese.  

Self Growth:
Write down 1 thing you'd like to learn to do this year.  Put it somewhere you can see DAILY like on the computer, the fridge, the dash board of your car, in the bathroom etc.

Before you get overwhelmed remember we are approaching things one day at a time and you can always double up if you miss a day here or there. The challenge is all about approaching things from a different perspective.

Until Tomorrow!

Taj

photo:  http://www.flickr.com/photos/lindejesus/4880728619/sizes/s/in/photostream/

Welcome to Day 1!

HAPPY NEW YEAR!

I have to be honest, I spent New Years Eve in Puerto Rico with my husband... so I pre wrote this blog just in case I was still sleeping when you were ready to get started. :)  Hey at least I am prepared and ready to help you and many others get going without delay.

So THANKS for coming back for our first day of the 2012 New Year - New You Challenge.  I am excited to have you and many others join me for 31 days.

First things first: Reach over and give yourself a pat on the back for actually returning today :)

Now back to business, each day will be divided into three sections;

Fitness, Food & Self Growth 

You can choose to do them all or one. Each tip includes an alternate option just in case. Be on the lookout for some extra tidbits.

READY - SET - LET'S GO! 

Fitness: Since most of us probably brought in the year in with a drink or two or six... Don't worry I'm not judging you.  Today's challenge is to drink 64 ounces of water, yes a gallon of water to flush out your system.  If you can get to a gym hop of the treadmill for at least 30 minutes and help sweat it out.  If you cant make it to the gym then try some of these detoxing yoga poses at home to help you wring it out.  Start with a sun salutation to get the blood following and then find yourself holding the following poses on each side for about 5-10 breaths. (Click the links for views and directions)

• Twisting Chair 
• Twisting Lunge (arm extended towards the ceiling)  You can also place the hand inside your leg.
• Twisting Prayer Lunge
• Seated Twist
• Laying Down Spinal Twist
• Lastly end with Legs up the Wall or up over the couch (Bolster optional)

Twisting poses are beneficial, B.K.S Iyengar refers to it as the  “squeeze and soak” action — in effect, squeezing the organs like a wet sponge, so that they expel old blood and allow fresh, richly oxygenated blood to take its place. Twists are also said to improve digestion and increase flexibility of the spine, shoulders and hips.

Food:  For a good hangover remedy if you have a juicer be sure to give this a try:

• 4 washed apples
• 1 - 1/2 inch piece of ginger root
• Half lemon peeled

For those with out a juicer consider eating these fruits or make a smoothie in the blender using:

• Bananas
• Peaches
• Grapes 
• Strawberries  

It is also nice to add vitamin supplements while making a smoothie. Not only do bananas, orange juice, milk and honey taste good, they also make good smoothies too. Mangoes, kiwis and blueberries make a nice sweet and tangy blend. Shakes and smoothies are highly recommended especially to those who feel like throwing up. 


You can also try making a pot of fresh ginger tea, its said to help cure the hair of the dog as well.  :) 

Self Growth:  Give yourself permission to get rid of something today. That's right throw at least one thing out today, yes today,,, day one of 2012 with one less thing that is collecting dust or that you're waiting around to come back in style, unless you are going vintage.  Most people wait until Spring to do "Spring Cleaning" of the house why not start today.  Go ahead get up go to the closet and see what you can do.  It will make you feel better and more open to clear up some clutter.

To get us ready for the rest of the week you have 1 homework assignment... don't worry its easy. Grab a note book or journal book you can carry with you all week long - yes take it with you to work etc. You will be journaling all week long beginning tomorrow.  I want you to write down what you eat from sun up to sun down, including your mood and portion size if you have that info.

That's it for Day 1!  Not to crazy and definitely something easy we all can do.

Have a great day and see you tomorrow for more.

Taj

photo: http://www.flickr.com/photos/listentothemountains/6421812485/