I believe, I believe, I believe!

Hello and Happy Tuesday!  The title of this blog should be sang in the tune of Donkey from Shrek!  (that should get your day going) 

I hope April is treating you well on Day 2.  For me it WAS a good day... since I am in Taipei Tuesday is almost over.  But before you get fully going into your day and I go to sleep I wanted to share this recent daily inspiration I received from Peaceful Daily.  

I am personally going through some wonderful changes which involve being in the dark and being open to the experience.  Maybe you too will be inspired but the words below. 

Believe What You Feel

On this day, Morrie says that he has an exercise for us to try. We are to stand, facing away from our classmates, and fall backward, relying on another student to catch us. Most of us are uncomfortable with this, and we cannot let go for more than a few inches before stopping ourselves. We laugh in embarrassment.

Finally, one student, a thin, quiet, dark-haired girl whom I notice almost always wears bulky, white fisherman sweaters, crosses her arms over her chest, closes her eyes, leans back, and does not flinch, like one of those Lipton tea commercials where the model splashes into the pool..

For a moment, I am sure she is going to thump on the floor. At the last instant, her assigned partner grabs her head and shoulders and yanks her up harshly.

“Whoa!several students yell. Some clap. Morrie finally smiles. “You see”, he says to the girl, “you closed your eyes, That was the difference. Sometimes you cannot believe what you see, you have to believe what you feel. And if you are ever going to have other people trust you, you must feel that you can trust them too – even when you're in the dark. Even when you're falling."

- "Tuesdays With Morrie" by Mitch Albom

See you Soon! 

Taj 

photo from: http://www.google.com.tw/search?hl=en&client=safari&rls=en&biw=1214&bih=684&tbm=isch&sa=1&q=trust&oq=trust&gs_l=img.3..0l10.111896.115173.0.115545.18.18.0.0.0.0.170.1111.11j4.15.0...0.0...1c.1.7.img.iRhNtiZX1CM#imgrc=CHkjUCJ1ZwlvVM%3A%3Buc26d4tU93p-lM%3Bhttp%253A%252F%252Flogopond.com%252Flogos%252F8bab01d7928fe9f35c4d3135163aef7a.png%3Bhttp%253A%252F%252Flogopond.com%252Fgallery%252Fdetail%252F48624%3B325%3B260

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 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 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 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 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/

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/