Day 18 of New Year New You

Here we go Hump Day Wednesday Jan 18th!  How was your day Tuesday?

My Day 17: Didn't make the Chicken Pasta because I cooked yesterday.  I've been eyeing a 16 bean soup recipe and it turned out GREAT!  Even my husband who doesn't like beans enjoyed it.  I will be sure to share it with each of you soon.  Posted the future me words by the computer.  Um 3 months, I wonder if I hit the nail on the head or not.

Now its time for Day 18:

Fitness:
Try something new! Use a new piece of equipment in the gym tonight.  How many days of week do you attend the gym?  How many times do you use and do the same thing?  Its time for a change.  Use a new piece of equipment such as:

• Medicine Ball
• Kettle Bell
• Use the Chest Press Machine

Not sure what to do or how to use them.  Grab a personal trainer I am sure he or she would be happy to help you spice up your routine. 

Food:

Monitor your portions today! As you go through the day, pay attention to your meals and how much your are eating.  This exercise isn't meant to stress you.  Just take notice and be aware! You can log it into your smart phone, computer or a journal.

Self Growth:

Ask a friend to write a testimonial about you, have them name two things you're really good at.
Print it out and post it somewhere you can see it for the rest of the month like, on the fridge, your bulletin board etc.

Have a great day!

Until Tomorrow,

Taj

photo:  http://www.flickr.com/photos/andrewmalone/5103309387/sizes/s/in/photostream/

Day 17 of New Year New You

Sorry for the delay today!  I woke up and typed our Challenge but I was in a rush and forgot to hit publish!  So here we go another day, another fun challenge!

My Day 16: Successfully had no flour today, added 15 minutes onto my workout as well.  Feeling pretty good.

Time for Day 17:

Fitness:
Can't make it to the gym today, why not tone at work or at home!  Follow these easy steps to get in a quick workout while you work.

• Seated Scissors:  Sit towards the middle of your chair, (at home use a chair not the couch if possible) Lift legs up about parallel to the floor.  Engage core so you are sitting up super tall.  Raise arms in front of you and begin to cross right leg over left and right arm over left at the same time. Switching quickly 40 times (right - left =1)    You are targeting glutes, core, chest, quads and inner/outer thighs.  Now that's a lot of bang for no bucks! 
• Supported Single Leg Squat: Stand with hands at the side of your desk or the back of a chair or use a table if at home.  Lifting right foot so knee is bent at 90 degrees, lower into a single leg squat by bending the left knee.  Remember don't bend to far, knee should stay behind the toes. Stand up and repeat 20 times on one side.  Switch Want to add some calf work - Raise up on your tip toes when you come back to stand.  Targeting quads, hamstrings, balance and calf muscles. 
• Upright Push Ups:  Facing a wall, place hands directly in front of you shoulder height and slightly wider then your shoulder distance.  Bending elbows to bring chest to the wall performing 25 push ups off the wall. Targeting chest, triceps and shoulders

This workout can be done in about 15 minutes or less.  So no excuses! 

Food:
Here is a quick easy 502 calorie meal you can enjoy tonight for dinner!

Chicken and Broccoli Pasta

3/4 cup uncooked whole wheat pasta

2 cups steamed broccoli

4 oz baked chicken (you can pick up already prepared on your way home)

1/2 cup tomato sauce (3g. fat or less per 1/2 cup)

Pinch each of: Garlic, red pepper flakes and ground black pepper

Parmesan Cheese if desired. 

Cook Pasta.  While pasta is cooking cut up the chicken.  When 1 minute left to cook toss in Broccoli.  Drain.  Return Broccoli and Pasta to pot and add chicken, tomato sauce and above seasonings.  Top with Cheese and serve! This is a one serving so double the above if making it for two.

Self Growth:
Picture yourself 3 months from now and write down three words to describe the future you.  Post it on the fridge or near your computer as a reminder.  Remember no pressure to comply, it will be interesting to see how life play itself out 3 months from today.

Have a great day!

Until Tomorrow,

Taj 

Day 16 of New Year New You

Well People we are turning the corner of our Challenge together!  How are you feeling?  Enjoying the journey?  I surely hope so because I am enjoying writing it!

My Day 15: Had a full day of work again 8 AM to 6 PM.  I didn't get to make soup but my Husband surprised me with an amazing Butternut Squash soup for dinner when I arrived home. :)  It was a pleasant quite tasty and really nice to be served.  

Time for Day 16:

Fitness: 
Its Monday, time to start the week off right.  Today is ADD on day!  Yes I want you to add on 15 to your existing workout. For example if you plan on taking a 45 minute Spin class today, add an additional 15 minutes by getting there early or staying a little later.  If using the spin room on your own is not an option hop on one of the stationary bikes in the gym.

Taking a weight lifting class use the 15 lb dumbbells or add 15 minutes on to your workout.
Do an extra 15 reps.  The objective is to just add on!  See below for how many calories 15 minutes of activity burn off:

• Aerobic Dance - 171
• Bicycling at 15 mph - 177
• Boxing - 165
• Circuit Weight Training - 189
• Jumping Rope - 143 
• Running 10 minute mile - 183

Food:
Make today a no white FLOUR day.  Do your best to have no processed food.  I know its winter and we usually crave comfort food but it's only for ONE day!  Take a stand and see how you do!

Self Growth:
Being Thankful!  Its all about thanking someone who has been influential in your life.  Call him/her up and express your thanks.  Mention him/her on Facebook.  Just express how you appreciate having them in your life!  Send a card, flowers or do some other nice gesture.

I guarantee you will make a difference in their lives this time.  :)

Until Tomorrow,

Taj




photo:  http://www.flickr.com/photos/thehutch/2051184078/sizes/s/in/photostream/

Day 15 of New Year New You

WOW we have reached the halfway point!  Really 15 days have gone by that fast!  I almost feel like I could do a New Year New You Challenge for the year.  Well here we go!

My Day 14:  I worked all day from 8 AM to 6 PM teaching a yoga training.  So thankful for my group of attendees they really make time go by fast.  My breakfast was simple: Pumpernickel Bagel and Chiobani Yogurt.  Did you make the French Toast? I did get to clean out one cabinet today and had my TREAT from yesterday for dinner tonight:  Peach Cobbler with Ice Cream.  It was well worth it.

Ready, Set, Go - Day 15:

Fitness:
Today's forecast is 28 degrees.  Have I ever said how much I don't like winter?  Well today I'm giving you two options:

1.  Enjoy your home with an indoor workout.  You could do the Plyometrics from Day 6 and the Abdominal workout on Day 2 and/or the BLT workout on Day 11

For my football fans, feel free to get it done before the game!  And someone please text me with updates on the score, I will be working form 8 to 5.

2.  Don't mind going out - Try Bikram Yoga.  It might be cold outside but its Hot in there.  Member of Crunch? Give Hot Yoga a try today.  PLEASE take a change of clothes with you and make sure to dry off before going back out.

Food:
Given the weather, today is a Great day to make a SOUP!  I love soup when its cold outside.

Never made soup before?  Not sure what to use?  Looking for some healthy options?
Cooking Light offers 101 healthy soup recipes for you to choose from.  There's bound to be one you'd enjoy.

Are you a visual person?  Try checking out one of the Food Channels like Food Network for ideas.

Let me know what you picked!


Self Growth:
Its time to reflect and track your success!  There is nothing more motivating then seeing your accomplishments.  We are 15 day's into a 31 day challenge, take a quick peek at your progress.  Check off each day that you've worked out or followed my Food and/or Self Growth tips.

Notice the habits you have created without trying so hard.  Don't look at the days you missed and say "I knew I couldn't do this or how can I catch up now?" Embrace the days you did something! Smile and say to yourself: "Wow that's more time than I usually dedicate to myself and I'm looking forward to what the next 15 days has to offer."

This challenge is all about taking steps to make change and doing that one day at a time.  Each day presents an opportunity for a new you in mind, body and soul.  You've already proven anything is possible by reading this right now!


Until Tomorrow,

Taj


photo: http://www.flickr.com/photos/pedromourapinheiro/2307665224/sizes/s/in/photostream/

Day 14 of New Year New You

Happy Saturday everyone!  If your here in the NY area, stay warm!  Its is definitely winter! Today is loaded with things for to enjoy this wonderful winter day.

First my day 13:  Well there were no disaster or creepy events for me on this Friday the 13th.  I ran 10 miles indoors - ugh!  Thank goodness for TV on the treadmill and NCIS getting me through.  Why 10 miles you ask?  I am running the St Petersburg FL half marathon on Feb 12, have to keep my miles up.  So I didn't pick up breakfast, yeah I'm jealous of you who have.  I did pick up some stuff for this new Crock Pot recipe I plan to try for Sunday.  If all goes well I will be sharing it with you too. :)  Gave myself a nice 20 minute stretch after my run and this weeks classes really focused on my low back, hips and hamstrings.  Going out to dinner with friends for a post birthday celebration so saving my TREAT for then. :0)

Now on to Day 14:

Fitness:
This weather isn't very motivating for hitting the gym especially on a Saturday, therefore I want you to ENJOY your day off!  Sleep in, hopefully its like 10 AM and your are just reading this.  Let your body rest and restore itself after all your activities this week.  If you normally go to the gym on Saturday don't let guilt get the best of you.  Rest is Best today and here are a few reminders of the benefits you shall receive:

• Emotional - Mental - Physical Energy

Need I say more! 

Food:

Hopefully you made it to the store to make the Cornflake Crusted Banana Stuffed French Toast I posted yesterday.  And I really would like to hear how it came out, so please leave a comment.

If you weren't able to get the ingredients for the recipe, never fear you still need breakfast so make what your heart desires today.

• Veggie Omelette
• Pancakes
• Waffles 
• Salmon Cakes and Grits

You name it, go for it and enjoy breakfast maybe even in your PJ's! 

Self Growth: 

Today is a good day to clean out and organize a kitchen cabinet!  Its amazing how time flies by and expiration dates creep up on you.  Pick one cabinet and get to it.  

Getting rid of old stuff always makes me feel good and creates space for the new. Besides you are probably enjoying being inside today make the most of it.  I wonder how many of you will get the bug and hit more then one?  Don't be competitive one is all you have to do today.  

Enjoy the day, 

Until Tomorrow, 

Taj 

photo: http://www.flickr.com/photos/sararah/2424005668/

Day 13 of New Year New You

Ok people its Friday and yes its Friday the 13th, but don't let that freak you out or throw you off track.
You've come so far and have been doing so good!  :)

My Day 12:  Well it was a rainy day but I made the best of it.  Got in my walk home from work today.  I didn't leave early enough to do it on the way in.  No elevators for me either :)  Powered up with Black Beans at Lunch.  I have to work this weekend from 8-5 both Saturday and Sunday, so no spa day for me this weekend.... However I WILL be making that up before the month is out.

Now it's time for Day 13:

Fitness:
Make today a flexibility day.  Take a Yoga class or a stretch class at the gym.  Do some Yoga at home or just sit down and do some stretches.  You've been working hard this week, Friday is a nice day to let the body wind down.  Maybe find a Restorative Yoga class in the area to take.

Whatever you do make it a TAKE IT EASY DAY!

Here are a few of my favorites to do at home:

• Child's Pose - you can always rest you head on a towel or pillow 
• Legs up the Wall - you can also put your legs in a chair or on the couch
• Reclining Bound Angle Pose - aka Reclining Butterfly-  Can you say AAHH to the hips! 

Food:

I have been waiting to share this recipe with you.  Mainly because I want to try it myself.  Since tomorrow is Saturday go to the store today and plan to make a super fun breakfast for you and the family, or on Sunday.  If you didn't  get a change to FEED someone from Day 11 why not invite a friend over to share it with you.  See I told you it's never to late. 

Cornflake - Crusted Banana Stuffed French Toast

1 Cup Cornflake crumbs

1 tbsp toasted sliced almonds

1/2 cup egg whites or egg substitute

1/2 tsp pure vanilla extract

1/2 tsp cinnamon

4 slices cinnamon-raisin bread

1/4 cup mashed banana (strawberries or blueberries optional)

Heat Griddle over medium-high heat.  Combine cornflake crumbs and almonds in a bowl.  Combine egg whites, vanilla extract and cinnamon in  another bowl.  Dip 1 slice of bread in egg batter then coat on both sides with cornflake crust. Repeat with remaining bread slices.  Spread mashed banana on 1 side of 2 pieces of crusted bread, top with remaining 2 bread slices to make 2 sandwiches.  Cook sandwiches on griddle until golden brown, 2 minutes per side.  Cut in half an serve with fresh berries if desired.   

Serves 2.  321 Calories per sandwich, 5 g Fat, 54 g Carbs, 4 g Fiber, 14 g Protein. 

Self Growth: 

Treat yourself!  And I do mean have a TREAT!  Its Friday folks, enjoy something for dessert at lunch or dinner.  Maybe its your Favorite Oatmeal Cookie, Ice Cream, Red Velvet Cake, Sorbet or Hot Chocolate with Whipped Cream.  

Dessert never killed anyone and you deserve to treat yourself every now and then.  Just don't go crazy, sit back and ENJOY every bite.  I'm already contemplating what I'm gonna have right now.  My favorite is Ice Cream. What's Yours? 

Until Tomorrow, 

Taj 

photo:  http://www.flickr.com/photos/ulteriorepicure/231555400/sizes/s/in/photostream/

Day 12 of New Year New You

Ok here we go with Day 12!  I was talking to a friend about the blog and she said WOW I'm already 12 days behind.  Do I have time to catch up on things?  YES you do!

Following this challenge isn't hard at all so if you are reading this for the first time jump in and enjoy the ride.  We have 19 more days to go!

My Day 11: Made a donation to Susan G Komen, helped a new employee at Crunch, did my best to have no carbs...but Lunch got me. I was in a RUSH to an afternoon meeting, pizza was close and fast.  But Breakfast and Dinner were Carb Free.

Time for Day 12:

Fitness:
Lets go for a walk!  On your way to work, get off the train 1 stop before yours and walk the rest of the way in.  If you are at work reading this, get off the train 1 stop before yours going home and walk the rest of the way.

Take the Stairs ALL DAY!  No Elevators.  Ok unless you work on the 80th floor. HOWEVER take at least 5 flights, then jump on the elevator.

Driving to work- Park at the farthest end of the parking lot and walk to work and yes no elevator for you too.  If you're running errands after work do the same thing park away from the door and walk.


Food:
Since you went Carb free yesterday, today pick up some Power Carbs such as beans.  Beans are loaded with complex carbohydrates – the nutrient that provides energy to the muscles and brain. Just one cup of beans can provide 15 percent of the carbohydrates needed daily and up to 12 grams of fiber.  Plus, beans have the best type of carbohydrate for maximum energy.

 Some well know choices are:

• Lentils
• Black
• Red
• Garbanzo (Chickpeas)

Self Growth: 

Its time for a little L - O - V -E pampering! 

Schedule a massage, manicure and/or pedicure or a hair appoint for this weekend!  This weekend is our half way point of the New Year New You Challenge.  Why not reward yourself with some pampering.  

Here's a Spa deal that might me worth your time and money!  

OR

This Mani/Pedi deal

Take advantage of these great deals, treat yourself and enjoy. PS if you didn't GIVE yesterday... you can make it up by buying a voucher for a friend and sharing the LOVE! 

Enjoy!

Until Tomorrow,

Taj

photo: http://www.flickr.com/photos/martinlang/3382565021/sizes/s/in/photostream/