A to Z Gratitude!

Recently I received a challenge from Peaceful Daily.  I am calling it the A to Z 26 Days of Gratitude.

There has been A LOT going on in my life this past month and half, from making heavy momentum with my personal business, celebrating my 2 year anniversary, creating a backyard patio with my hubby, having my 82 year old mom living with me and going through shoulder replacement surgery two weeks ago, (She's still here) to getting ready to create my very first fitness video!

Told you I have been busy!

With all that said I am very grateful for so many things in my life and I thought this was a great time to reconnect with friends, family, fans and followers for a little Gratitude exercise together.

Are you ready to take the A to Z 26 Days of Gratitude Challenge with me! 

Every day beginning with the letter A, we each write down something or someone we are grateful for. Each day is a new letter for the next 26 Days.  There are 31 days in this month and since we are starting on day 3 that only leaves us 2 extra days.  July 30th pick the initial of your first name and July 31st your last name.

Feel free to share you gratitude with friends, family and me here on the blog or via email.


Here Goes:

July 3rd Letter A - I am grateful for Aerobics!  For those that don't know Aerobics was the birth of today's fitness industry and I am very grateful because I truly LOVE my job.

Taj

Photo by Cathryn Lundgren

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

Don't Sweat the Small Stuff

I've always loved this story and when I received it tonight in my email, I said "Hey why not share!"

I'd bet money that everyone reading this blog has SOMETHING going on in there life.  Some things are bigger then others and some more pressing.  But I also guarantee that you, yes you, probably give to much credit and attention to the little things.

I've recently dealt with a dear friend being told he has cancer and must have surgery ASAP! While at the same time watching my my best friend - my Grandma - struggling with a bad shoulder that needs to be replaced.  Can you say OUCH with me.

But at the end of the day, both he and my grandma helped me to realize in more ways then one there is so much to be grateful for, so much to cherish in life and not time like the present to enjoy the ones we love.  My dad was known for saying "Time waits for no man" and he was so right. Stop trying to get this done, followed by that before you have the TIME to love the ones you're with!

I value you my readers, followers and sharers of my blog! Each time you awake to another day of life... Remember my motto:  Live, Love, Laugh and have Fun being you!

OH and Don't sweat the small stuff!

Now enjoy the story, I've a feeling you've read it before.  It never hurts to be reminded!

See you soon.

Taj

A philosophy professor stood before his class with some items on the table in front of him. When the class began, wordlessly he picked up a very large and empty mayonnaise jar and proceeded to fill it with rocks, about 2 inches in diameter.

He then asked the students if the jar was full. They agreed that it was.

So the professor then picked up a box of pebbles and poured them into the jar. He shook the jar lightly. The pebbles, of course, rolled into the open areas between the rocks.

He then asked the students again if the jar was full. They agreed it was.

The professor picked up a box of sand and poured it into the jar. Of course, the sand filled up everything else. He then asked once more if the jar was full. The students responded with a unanimous “Yes.”

“Now,” said the professor, “I want you to recognize that this jar represents your life. The rocks are the important things – your family, your partner, your health, your children – things that if everything else was lost and only they remained, your life would still be full.

The pebbles are the other things that matter – like your job, your house, your car.

The sand is everything else. The small stuff.” “If you put the sand into the jar first,” he continued “there is no room for the pebbles or the rocks. The same goes for your life. If you spend all your time and energy on the small stuff, you will never have room for the things that are important to you. Pay attention to the things that are critical to your happiness. Play with your children. Take your partner out dancing. There will always be time to go to work, clean the house, give a dinner party and fix the disposal. Take care of the rocks first – the things that really matter. Set your priorities. The rest is just sand.” 


 Photo:  http://www.google.com/search?q=Sweat&hl=en&client=safari&rls=en&source=lnms&tbm=isch&sa=X&ei=d9VMUf65FqTk4AOv94HgDw&ved=0CAoQ_AUoAQ&biw=1214&bih=684#imgrc=GL05p1TG9USBmM%3A%3BCong2BlHmqBotM%3Bhttp%253A%252F%252F4chandata.org%252Fimages%252Fthreads%252F375152_sweat.gif%3Bhttp%253A%252F%252F4chandata.org%252Ffit%252FAnyone-have-proolem-with-sweaty-balls-Like-I-sweat-down-there-ridiculously-I-shower-daily-Like-30-minutes-out-of-the-shower-I-know-a375152%3B1122%3B1277

March Madness and I don't me NCAA

Wow its March 2013! 

I can't believe my last post was Feb 4th... really. Somebody, anybody please tell me where is time going and why is it moving so fast?

I recently became a subscriber of the Peaceful Daily message.... honestly I don't even know how, but I have been enjoying some of the things they are sending me and I thought:  Why not share them with you!

I've never explored numerology but I do believe in the power of cycles and letting go! Funny things is as I read this email and as I sit here typing to you, I am planning my schedule for Spring 2013.  I will be letting go of past relationship so I can make room for the future.   Its true you have to give up something to get something.

What are you willing/ready to give up and get in return?

LET GO AND LET LOVE IN

They say March comes in like a lion and out like a lamb. Energetically, this month will come in like a kitty cat and go out like a ram.

The Universe is conspiring to help you love yourself. The keys to happiness are forgiveness, compassion, and gratitude. You have an opportunity to practice these spiritual arts all month long. March is the 3rd month of the year. 2013 is a 6 Universal Year (2+0+1+3 = 6), and March 2013 is a 9 Universal Month (3 for March + 6 for 2013 = 9).

In numerology, 3, 6, and 9 encourage emotional sensitivity and expression. Since 9 is the last of the single digits, it is considered the end of a cycle. They say a cup must be empty before it can be filled. You must love your past in order to let it go. You must let go of your past in order to make room for a joyous future.

To make peace with your past, you can bless it. Say a prayer, forgiving yourself for any missed opportunities, love lost, or anger provoked. Let the waters of forgiveness wash over you like gentle rain from heaven. Send gratitude to all the people in your life who were essential to you becoming the amazing person you are today.

Thank yourself for all the love you have created and positive energy you have generated. As you head into spring, the new YOU will be ready to emerge more colorful, blissful and radiant than before. 

by: Kari Samuels. 

Like what you read above? Feel free to log onto Peaceful Daily for more. 

Taj

It's up to you!

Do you remember this game?

Tonight was rather chilly but that did not stop 25 people from showing up to my yoga class.  :)
There was no plan, I didn't arrive to the class with a mapped out set of moves or specific sequence for tonight.  I walked in introduced myself, said hello and then lets go!

We started in child's pose and I selected the song 'Om Shanti' by Sharon Gannon to lead the practice.  Everyone breathe in the word Shanti which means peace.  Lets give ourselves permission to find peace within our breath, within each move we take as well as peace of mind tonight.

So after a quiet moment and a few deep breaths we start moving.  The play list is on shuffle because sometimes I just like to see what we get. The next song was Anthony Hamilton and Jill Scott 'So In Love' about 30 seconds into the song Anthony says "I'm so in Love with you."  I tell my class to bring love into their bodies, to feel love for themselves the same way they do for that special someone, a spouse, partner, friend, parent, child, pet etc.  You should have that same feel good feeling, those butterflies in your belly kind of love about yourself.  Allow your facial expression to let that love shine all over your face.  And right as I said it a view people smiled, their eyes lit up, I even got a few chuckles.

Peace and Love became the theme of the class which lead to lots of hip and heart openers. Taping into our first and fourth chakra's.  Releasing stress from work, family, friends, daily activities, emotional buildup, etc etc aka LIFE! 

As I brought the class to an end 'Ordinary People' by John Legend began to play.  I stressed the words of the song, Take it Slow - literally honoring my class for being willing tonight to slow down.  To find a deep appreciation with their minds and bodies for who and what they are.  I gave them permission to let go of judgement.  Asking them to breath in the words Let an out the word Go.

Especially being in NYC- talk about competition, lots to do aka distractions.  I asked are you always on the go? Do we try to live up to certain expectations or can be allow ourselves to be "ordinary"?  There is nothing wrong with ordinary.  Is your life like being on a NYC subway train, watching the sights zip by?  Taking time to slow down, we're able to cultivate more self love and peace.

Right before Savasana, final relaxation, I put the class in a big heart and hip opener, Reclining butterfly. As they lay legs/hips open, arms slightly over head heart and chest open to the sky I asked each student to close your eyes.  Go inward and remember that feeling of Love and Peace that we started the class with.  Lie here and except vulnerability, be willing to just BE.  Be accepting of the opportunities that the body has revealed tonight and the gifts the universe has to offer.

At the end I received some thank yous, great class and a just what I needed.  It always makes me feel good to give my class what they need especially without know exactly what that is when I walk in.  But tonight was deeper for me and one person in particular.

One of my students rode the subway with me home.  She expressed her gratefulness for class and how she needed it. Then she vocalized how her BFF  said  "I'm worried about you."  So of course I asked why is your BFF worried about you?

She did her best effort in explaining but then finally just said, "I have to admit when you mentioned the word vulnerability today it hit my heart, I instantly opened my eyes and could not close them again.  My BFF said today that I was running from myself.  Honestly I am afraid of myself and my own emotions.  I try to keep people at a distance because its better that way.  And I don't know what to do."

Keeping people at a distance huh - Is that really better?  As she approached her stop I said remember what I said in class tonight.  You have to find that in-love feeling for yourself.  Once you love yourself unconditionally then you will be willing and open to loving someone else and vice versa. Then vulnerability will not be so scary.  The very thing we run from is what we need to work on.

As the trained pulled off I wanted to yell: Own it! Live it! Be in love with yourself girl!  Not the vain in love but in love with who you were before. In love with what you have become now and be willing to love what you will become as life continues.

Lets take a moment to say I love you! 

Have there been mistakes, sure!  But instead of thinking Mistake... I think of it as life experience.  A learning opportunity. Life is a journey and every step we make is another lesson in learning more about who we are at this moment and will mold us into who will become in the next.

Do I ever look back and think "man if i knew then what I know now I wouldn't have or would have done XYZ."  Of course I do, but if I knew then what I know now I wouldn't be where or who I am today!  The same way taking on a new language or sport isn't easy at first.  The more time we put in to it, aka the more we practice the better we get.  But you have to be in it to win it.  Which means in order to grow, to know love and peace you have to be willing to experience!  Being willing leads to being open, being open leads to understanding and understanding leads to love.

Don't let past experience or thoughts of what people "think" you should be or have done define you.

Like Shakespeare said: To thine own self be true!   Life is stage, you can be the star of your production or the best extra ever! 

And like I told my student: When you love yourself - then you can willingly and openly love someone else and more importantly be open to except their love in return.

We are never going to be perfect which means we are always working at being the best we can be at this moment and moment to moment things change, we change, transform, evolve if you will.

At the end of the day Love Yourself is the Secret as spoken by my dear friend Robert.

And when you have Love you have Peace!

As typed from my mind and inspired by my students.

Taj



photo:  courtesy of Facebook - I honestly have not idea where it came from. But I am going to print this out and put at my desk.  :)

Countdown to the Reunion

Wait a minute!

I just looked at the calendar and there are about 45 days until my High School Reunion!  OMG!  I can't believe it.

I have been keeping up with the comments on how to dress, formal attire or jeans and sneakers.  What alcohol has to be at the bar. What music must be played.  Who the party people are, etc!

Screw all those superficial topics.... You know what the real deal is!

"How the H*&% am I going to loose _____ lbs in 2 months?"

It doesn't matter if you are going to a reunion or not.  Summer Officially started yesterday and WOW did mother nature let the SUN shine in!  I know I felt like being naked.... so I am sure each of you might have been feeling the same.

First the fine print:

• This is just a suggestion
• You make the call!  Read and decide what's right for you
• If you plan to exercise or increase your current exercise plan this calorie intake could be too low
• If you are on medications - CONSULT your Doctor before making any changes
• Consider my last blog and journal to keep up with everything you are doing
• Be SMART and listen to your body
• Don't forget you can consult with a Nutritionist
• You've got the Power to adjust to taste and eating needs

Here it is!  A 7 day meal plan to guide you along the way to cranking up your metabolism and burning away some fat.  Follow this for 30 days and connect with a new you! 

Day 1:
Breakfast:

Cereal and Fruit

• 1 cup High Protein, High Fiber Cereal. (8g protein 5 g fiber minimum)
• 1/2 cup skim or soy or rice milk
• 1/2 blueberries

Lunch:

Turkey and Hummus Wrap with a Grapefruit on the Side

• 1 Whole Wheat Pita
• 2 tbsp Hummus
• 3 slices of turkey breast
• 1 slice of reduced fast pepper jack cheese or 1 slice of provolone
• 1 leaf of romaine lettuce, 1 slice of tomato and onion if desired

Dinner:

Lemon Pepper Baked Chicken with Green Beans, Sweet Potato and Salad

• 5 oz chicken breast
• 2 tsp lemon juice
• pinch of black pepper
• pinch of garlic powder or 1/2 tsp of fresh garlic

Oven @ 375 - Pour lemon juice on chicken add season and bake Chicken 25-30 minutes 

• 1 1/2 cups of steamed green beans
• 1 medium baked sweet potato (wrap in aluminum foil and bake along with chicken)

Season Potato with cinnamon and lightly spray with olive oil.

• 1 cup of salad greens of your choice
• 1 tsp of extra virgin olive oil (EVOO)
• 1 tbsp of balsamic vinegar

Toss together. 

Snack:

• 1/4 cup of nonfat cottage cheese
• 10 strawberries 

Day 2:

Breakfast:

Egg White Omelette and Fruit

• 3 Eggs Whites
• 1 tbsp of EVOO or cooking spray
• Veggies of your choice
• Garlic, black pepper to taste
• 3/4 cup of grapes (not in the omelette)
• 1/2 cup strawberries (not in the omelette)

Lunch:

Chicken Pistachio and Cherry Salad

• 3 cups of salad greens of your choice
• 1/2 cup sliced cucumbers
• 2 tbsp white beans (canned and rinsed)
• 4 oz baked chicken breast (cut it up)
• 4 diced bing cherries
• 2 tbsp pistachios
• 2 tbsp part skim mozzarella cheese
• 1 tsp EVOO
• 1 1/2 tbsp balsamic vinegar

Add all ingredients, Toss and Serve

Dinner:

Pork Chops with Spicy Peach Salsa, Rice and Salad

(Fish, Chicken, Seitan optional)

• 1 lb thin pork chop loin
• 1/2 tsp garlic powder or 1 tsp of fresh garlic
• 1/4 tsp sea salt
• 1 1/2 tsp black pepper

Remove fat from the pork. Combine seasoning in a bowl and light coat the pork chop on each side. Grill pork chop on High heat cooking until done about 3-5 minutes

• 2 finely chopped peaches (not canned)
• 2 finely chopped plum tomatoes
• 1/2 cup diced red onion
• 1-2 tbsp diced fresh jalapenos
• 3 tbsp of lime juice
• 1/4 cup of fresh cilantro
• 1/4 tsp sea salt
• 1/4 tsp black pepper
• Makes 4 servings

In a separate bowl combine peaches, tomatoes, red onion and jalapenos. Pour lime juice over top.  Add cilantro, salt and pepper.  Stir and Refrigerate. 

You can serve by pouring 1/4 cup of salsa on the plate, put chop on top and then top with 1/4 cup of salsa. 

• 1 Cup of cooked wild rice (option to cook in low sodium veggie broth)
• 1/2 cup sliced cucumbers
• 1/2 cup of chopped tomatoes
• 2 tbsp of light Italian dressing

Snack:

• 1 medium apple
• 1 tbsp almond butter (optional sunflower, cashew or peanut)

Day 3:

Breakfast:

Light and Fit

• 1 Cup nonfat cottage cheese or 1 cup of greek yogurt (can be flavored)
• 1/4 cup of strawberries (or another fruit of choice)
• 10 Almonds

Lunch:

Pork Chops with Spicy Peach Salsa and Soup

Yes left overs from Yesterday :) 

• 1 cup black bean soup topped with 1/4 cup of greek yogurt (note sour cream has more fat)

Dinner:

Turkey Burger and Salad

• 4 oz cooked turkey burger (fresh ground turkey is the better option where possible)
• 1 slice reduced fat cheese or 1 slice of provolone
• 1/4 medium avocado
• 1 medium whole wheat roll or bun
• 1 slice of onion, lettuce and/or tomato
• 2 cups of Salad greens with 2 tbsp of light Italian dressing
• 1 Cup of watermelon

Snack:

• 2 tbsp hummus
• 1 oz part skim mozzarella cheese
• 4 high fiber crackers

Day 4:

Breakfast:

Egg White Sandwich

• 4 hard boiled whites
• 1 whole wheat English Muffin
• 2 tomato slices
• 1 slice reduced fat cheese or 1 Provolone Cheese
• 1 Cup cantaloupe

Lunch:

Shrimp Salad

• 25 large cooked shrimp
• 2 1/2 tbsp lemon juice
• 1 tbsp garlic powder or minced garlic
• 1 tsp black pepper
• 1/2 tsp oregano
• 1/2 tsp parsley
• 1/2 tsp crushed red pepper flakes
• 1/4 sea salt
• 2 tbsp avocado
• 1/2 cup diced red onion
• 1/4 cup diced red pepper
• 1/4 cup diced yellow pepper
• 1 whole wheat tortilla
• Makes 2 Servings

Preheat Broiler to 400.  Finely chop shrimp and place in medium bowl cove with lemon juice.  In a separate bowl combine all seasonings.  Pour over shrimp and shake until evenly distributed.  Place shrimp on foil lined cookie sheet.  Place in over on the top rack.  Broil for 10-12 minutes

Once cool, return to a bowl. In a separate bowl mash avocado with a fork, Add remaining 1 tbsp of lemon juice, mix until creamy.  Stir into shrimp mixture, add onion and peppers.  Serve with whole grain tortilla.

• 1/4 cup salad greens
• 10 baby carrots
• 1 serving of greek yogurt
• 1 cup sliced strawberries

Dinner:

Chicken & Broccoli Pasta

• 1/4 cup uncooked whole wheat pasta
• 2 cups steamed broccoli
• 4 oz baked chicken
• 1/2 cup tomato sauce
• 1 tsp of garlic powder or 1 tbsp of minced garlic
• Pinch of red pepper flakes and black pepper
• Parmesan cheese if desired

Cook pasta, when 1 minute left to cook toss in broccoli.  Drain. Return pasta and broccoli to the pot and add chicken, tomato sauce and seasonings to taste. Top with cheese if desired. 

Snack:

Sweet Chocolate Oat Mix

• 1 cup oatmeal
• 4 tbsp flaxseeds
• 4 tbsp sliced almonds
• 3 1/4 tbsp water
• 3 tsp stevia
• 1 1/4 tsp cinnamon
• 1/4 tsp unsweetened cocoa powder
• 20 whole or chopped blackberries
• 1/2 cup greek yogurt
• Makes 4 Servings

Preheat oven 350.  In a bowl combine oatmeal, flaxseeds and almonds.  Pour water over to moisten

In a separate bowl, combine stevia, cinnamon and cocoa powder.  Add oatmeal mixture to seasonings.  Mix until evenly dispersed.  Add blackberries

On foil lined cookie sheet, spread out mixture, Bake for 15 minutes or until slightly crisp. 

Day 5:

Breakfast:

Sweet Chocolate Oat Mix, Cereal and Fruit

• 1 serving Sweet Chocolate Oat Mix
• 3/4 cup cereal (8 g protein and 5 g fiber per cup)
• 1/2 cup skim, soy, rice or almond milk
• 1/2 blueberries

Lunch:

Baked Chicken Greek Salad

• 4 oz baked chicken breast
• 3 cups salad greens of choice
• 1/2 cup sliced cucumbers
• 5 grape tomatoes
• 1/4 cup reduced fat feta cheese
• 10 small black olives
• 1/4 cup canned white beans (drained and rinsed)
• 3 tbsp vinaigrette dressing
• 1 large orange or other fruit to see separately 

Dinner:

Seasoned Salmon, Asparagus and Wild Rice

• 4 oz Salmon
• 1 tsp seafood seasoning (Old Bay)
• 1 tsp lemon juice

Preheat oven to 350. Place salmon on foil lined tray.  Add seasonings and lemon. Bake for 30 minutes

• 1 cup of wild rice
• 10 steamed asparagus spears
• 1 tbsp parmesan cheese (optional)

Snack:

• 2 plums or another fruit
• 1/2 cup granola 

Day 6:

Breakfast:

Egg White Omelette and Fruit

• 3 Eggs Whites
• 1 tbsp of EVOO or cooking spray
• Veggies of your choice
• Garlic, black pepper to taste
• 1 whole wheat English muffin
• 3/4 cup of grapes (not in the omelette)
• 1/2 cup strawberries (not in the omelette)

Lunch:

Salmon Wrap

• 4 oz baked salmon
• 2 tbsp avocado
• 1 whole wheat tortilla
• 1/4 cup salad greens
• 2 tbsp peach salsa (from Day 2)  You can also do a Mango Salad

Dinner:

Veggie Burger and Broccoli

• 1 Veggie burger (Morning Star or Dr Praegers - this is my favorite) 
• 1 slice of mozzarella or provolone cheese
• 1 medium whole wheat roll
• 1 tbsp mustard
• 1 tbsp hummus
• 1 slice onion, tomato and 1 leaf of lettuce
• 2 cups steamed broccoli
• 1 cup diced cantaloupe

Snack:

• 1 serving of Sweet Chocolate Oat mix
• 1 apple or pear or other fruit

Day 7:

Breakfast:

Granola Parfait

• 1 cup of Greek Yogurt
• 1 cup blackberries (raspberries, blueberries optional)
• 5 almonds
• 1/4 cup high fiber cereal

Mix together and enjoy! 

Lunch:

Shrimp Salad

• 1 serving of Shrimp Salad mix
• 3 cups of baby spinach leaves
• 3/4 avocado
• 2 tbsp lemon juice
• 1 kiwifruit
• 3 cups of reduced fat popcorn (can replace with low sodium rice cakes)

Dinner:

Chicken Tortilla Pizza

• 1/4 cup salsa
• 1 whole wheat tortilla
• 4 oz baked chicken cubed or shredded
• 1/2 cup steamed baby spinach leaves
• 1/4 cup reduced fat jalapeno cheddar cheese

Evenly spread salsa on tortilla. Add chicken and spinach and cheese. In toaster over or Broil for 3-5 minutes. 

• 2 cups salad greens of your choice
• 2 tbsp reduced fat vinaigrette dressing or mix EVOO and Balsamic Vinegar

Snack:

• 1 cup cottage cheese and 1/2 cup peach salsa

or

• 1 Chobani Greek Yogurt with Fruit and small apple.

Seven Helpful Tips:

1. Read the entire menu - Make a grocery list and prepare as much as you can on the weekend
2. Make enough Chicken for the week. For example when you make Lemon Chicken make some plain.
3. Wild Rice is high in protein but brown rice can be an option.  Make extra and freeze in single serving container to use later. 
4. Salmon can be replaced with Cod or Tuna.  Watch your mercury intake. 
5. Feel free to explore and play with different seasonings.  
6. Use very little salt. 
7. Drink half of your body weight in water (in oz)

You can change things up! Remember this is just a guide to get you going.  Following this plan for 30 days and you should see a difference in your body, mood and energy level. 

Have any questions.  ASK! 

Taj 

photo: http://www.flickr.com/photos/madpole/3871709997/sizes/s/in/photostream/

You - A Diet - An Upcoming Event

So this year marks my _____ th High School reunion.  The wonderful world of FB has created an opportunity for our group of 280 graduates to catch up, talk about each other, marvel over changes in our lives-  jobs, transformations, kids, living in other states and countries.  However at Best it opens a HUGE window of opportunity for comparisons and the dreaded "Oh No I need to drop ____- lbs in _____ weeks!"

As the fitness enthusiast of the group and for those that don't know I was not the Athletic chick in high school. Some how the universe lined the stars and planets so, what was a part time job in College became a full time job after I tried the corporate world.  So let me say THANK YOU corporate America for freeing me from your holds and giving me an opportunity to do things I LOVE!

Being Fit, Fabulous, Fun and Motivating!  

Of course half of us are chatting on our FB page are looking at old pics and referring to ourselves in the past tense when it comes to what we have matured into these days.  My favorite comment so far has been from a friend I've known since elementary school and how she can't sit next to me at the reunion because I am too fit.  Too Fit!!!  Never and here is a little unknown history fact about us Fit People....we recognize we aren't 18 anymore too.  We have kids, health concerns, stress, etc!

But that isn't why I wanted you to read this blog.... I seriously want to address you and the Diet you are probably planning especially with Summer around the corner and you're feeling like you have to give it "One More Try."

Weight and Appearance are America's hottest obsession.  We are faced with daily reminders in Magazine Ads, Talk Shows, Reality TV and my favorite Late night infomercials, all based on size and body image.  We can instantly get online and find the latest celeb diet,  a book by some Dr telling you to do it his/her way or we create our own extremes.

Here is the problem with Diets.... They don't work!  Smile and admit it... Diets don't work!  Say it out loud Diets Don't Work!

WHY????

Because each person/body is DIFFERENT!   Each of us have different needs based on, age, sex, medical history and very important: LifeStyle.

Unfortunately with all that said despite what is going on in our lives and how much we are looking to loose, most folks are looking for the "quick fix!"  But it just doesn't work like that.  Think about it... if you are 50 lbs heavier then you were X years ago... you didn't get there over night.  So thinking you can drop 50 lbs in a few weeks time is impractical.   If you do a Crash Diet and drop alot of weight at once, guess what happens at the end... you burn!  And most people end up back where they started just as fast as they lost it or worse they go beyond.

We can discuss the epidemic of overweight people including children in America on another blog for now we will address what YOU can do to make Healthy Life/Eating Choices.

Step 1.  Take a Full 7 Days to keep a food / activity journal.

• Write down what time you wake up
• What time are you eating your first meal?
• What you are eating?
• How much?  If you have measurements
• What time is your next meal?
• How much?  If you have measurements
• What is your daily activity - i.e.  I sit at a Desk from 9-5 or I deliver boxes for  UPS from 9-5
• Are you doing something outside of work. 
• If you snack WRITE IT DOWN - What and How Much.  
• Include any info on Moods you may have been in
• What do you drink during the day?  3 Vente Startbucks Frappuccino's, 2 Shots of Tequila ETC. 

Step 2.  Don't look at the journal until you have completed 7 consecutive days of honest journaling. 

• Notice patterns - Do you seem to go to the vending machine everyday at 3pm? How many veggies are you taking in? 
• How many hours are between your meals? Including from dinner the night before to breakfast. 
• Are you skipping meals? 
• Are you the King or Queen of Take Out?
• Where are you eating? At your desk, in front of a computer or TV.

Step 3.  Write down the patterns you notice and see if you can start making small changes.

• Eat breakfast sooner in the day
• Start eating Fruit instead of Chips
• Cut back on Sugar 
• Go for a walk _ Its Summer, get outside take advantage of the extended day light hours
• STOP making excuses! 

Change starts with you!  You are the captain of your ship as well as the leader of your brigade... if you want to see change in yourself then you have to be the change.   If you need more help analyzing or figuring out ways to make adjustments reach out to a nutritionist or a local trainer.  You can also email me for more info.  

Getting over the hump is the hardest part but identifying habits is what can put you on the road to a healthy lifestyle.  Give your body a chance, it did go from where you were to where you are now....which means it can GO BACK there just the same. (in time)

Conscious eating and healthy lifestyle changes create positive results in body and mind.  You are worth the investment.  Now its up to you to Carpe Diem.  So remember:  

• Slow down
• Recognize and Regroup
• Nourish your Mind and Body

Until Next Time, 

Thanks for Reading and remember, 

Live, Love, Laugh and Have FUN! 

Taj 

Photo: Courtesy of my High School Yearbook

Come have FUN with me!

I am very excited to invite everyone to the SELF Workout in the Park event this Saturday, May 12^th at Rumsey Playfield in Central Park! 

SELF Workout in the Park features a full-day, hands-on, all-in-one roster of workouts, workshops, giveaways and more. There’s something for everybody — and every body — go full on, or just have fun — with so much to choose from, you can customize your experience to suit your needs. Come, recharge, rejuvenate and enjoy dynamic fitness classes hosted by who else – CRUNCH, on-site sampling and services courtesy of top beauty, fitness and food brands; expert-led nutrition, style and beauty workshops; and cool ways to win prizes and score free swag.

Yours Truly will be teaching the ROCK Bottom class and Yoga Body Sculpt.  Each class is only 20 minutes and there are two workout areas for you to enjoy yourself.  Bring your mom, sisters, friends, co-workers and experience an event like no other.  I truly look forward to doing this every year.  Hope to see you there! 

On the Main Stage:

11:10am Sexy Stretch  w/Zuta

11:35am Rock Bottom  w/Taj

12pm Ab Attack   w/Michelle

12:25pm Masala Bhangra   w/Sarina

12:50pm Sucker Punch  w/Christy

1:15pm Fly Girls   w/Kristin and Rachel

1:40pm Beach Body  w/Brooke

2:05pm Tabura   w/Reign 

2:30pm La Blast   w/Louis Van Amstel (yes from DWTS)

In the Quite Zone:

11:15am Sunrise Salutations  w/Lisa 

11:40am 10-Spot Pilates  w/Christy

12:05pm  Yoga Body Sculpt   w/Taj

12:30pm Pilates Band Camp  w/ Michelle

12:55pm  BodyArt   w/Brooke

1:20pm  Fat Burning Pilates  w/Zuta

1:45pm  Hippie Yoga  w/ Yvette

2:10pm  POUND Rockout Workout  w/ Kirsten and Christina (the creators of POUND)

EVENT INFO

http://www.selfworkoutinthepark.com/

Time: 11 AM - 3:00 PM Rain or Shine!

Location: Rumsey Playfield, Central Park (entrance at 72^nd Street & 5^th Avenue)

Note: Bags larger than a backpack and or pets will not be permitted into the event

Side note:  Doors usually open about 20 minutes before the classes start BUT there is usually a line of eager people there bright and early waiting to get in.   

Trust me its an experience to remember! 

Taj 

photo:  www.selfworkoutinthepark.com  

The Question of the Week

What is a Reverse Ab Crunch?

First let me say I am glad so many of you are reading my blog and encouraged to try out some of my routines.  However it seems a few of you are stumped by the Reverse Ab Crunch.  So I felt why not write a little something about it and give a few photos for your crunching pleasure.

Lie on the floor on your back
Arms by your side palms down
Knees bent about 90 degrees
Bring knees toward your nose by performing a crunch within the lower ab section.



For more intensity:
Lie on the floor on your back
Arms by your side palms down
Lift legs so they are straight up in air soles of feet towards the ceiling.
Press feet up towards the ceiling while using the same lower ab muscles as above.



If using a bench:
Lie on the bench on your back
Hold on to the bench just above your head
Knees bent -feet on the bench - about 90 degrees
Bring knees toward the nose, however holding onto the bench you can probably go a little deeper



Same position as the above photo with Legs lifted in the air. Don't fall over the bench.

You can also use a stability ball for more work between your legs with bent knees or with straight legs:

                   



You can also hold a bodybar behind your knees:

Happy Crunches to You.  Hope this answers your questions and has you ready for Sexy Summer Abs!  

Until next time, 

Taj

photos:  https://www.google.com/search?tbm=isch&hl=en&source=hp&biw=1967&bih=914&q=reverse+abdominoplasty&gbv=2&oq=reverse+ab&aq=1&aqi=g6g-S4&aql=&gs_l=img.1.1.0l6j0i24l4.1329l4984l0l9150l10l10l0l1l1l0l121l693l8j1l9l0.frgbld.#hl=en&gbv=2&tbm=isch&sa=1&q=reverse+abdominal+curl&oq=reverse+abd&aq=1&aqi=g4g-S4g-mS1&aql=&gs_l=img.1.1.0l4j0i24l4j0i5i24.6450l9470l0l11892l11l11l0l0l0l1l128l1220l1j10l11l0.frgbld.&pbx=1&bav=on.2,or.r_gc.r_pw.r_cp.r_qf.,cf.osb&fp=ba3c2e6b77e9f621&biw=1967&bih=914

Spring is Here!

Its Official! Spring has Sprung according to the calendar but it as far as the weather is concerned it feels like it started about a week ago.  Now wasn't there some talk about the ground hog seeing his shadow and winter being 6 weeks longer?

Did that happen?  Did I miss it?

Well regardless of the ground hog, I totally enjoyed the day and look forward to the rest of the week.  BUT let me just say this:  Ladies and Gentleman, yesterday may have been the 1st day of Spring but it is NOT time to come out with flip flops, shorts and a tank top.

It never ceases to amaze me at the folks who prance around NYC like its 100 when its only like 65/70.  Then they wonder why they are sick and achy.

Anyway, 20 days ago I started you on a Get Right for Spring Plan.

- How did it go?
- Where you consistent?
- Did you follow along? 
- Did you take on at least 3 meals per day? 
- Try any new recipes you want to share?

My 20 Days till Spring Get Right Plan, went pretty good.  I was consistent with my meals, made my no cook protein bars twice and I will be making them again today.  I must say that is by far one of my favorite recipes.  :)

Next count down:  90 Days until Thursday June 21st!  I know, I know, I know.... There always seems to be something we need to be ready for or working towards.  Hey its what keeps like fun and you on your toes.

- So what are your goals for summer?
- How can I help to get you READY in 90 Days?

Send me and email or leave a comment here. Together let's plan to be Right and Ready for Summer!

My Goals for Summer are as follows:

- Do more leg workouts in the gym
- Practice tempo / speed runs 1 x a week
- Have Run Sister Run meet every Thursday

Be sure to come back soon, I will be leaving some more great recipes, including one for my very own Spaghetti Sauce I made on Monday.  Not to toot my own horn, But YES I am tooting it:  That Sauce was damn right good.  I think I could have me a little Bobby Flay Showdown with my sauce.  

See you soon,

Taj


photo:  http://www.flickr.com/photos/drhenkenstein/6826648136/sizes/n/in/photostream/

Spring is in the Air!

Oh yes it is!  Wow what a nice day it was yesterday and today is promising to be the same!  Guess taking on a 20 Day Get Right Plan was smart! 

How are you liking the no cook protein bars?  I absolutely love them and wish I made them sooner, can't wait to try some other dried fruits in them next time. 

Breakfast - Check

Snacks - Check

Cardio - Check

Time for a little Strength Training, follow this 30 minute full body weightless workout and start reshaping for _________, You fill in the blank.

Each interval is about endurance as well as strength so expect to feel some burn! 

• 1 min Jump Rope - Don't have one mock jump rope... You can't mess that up. 
• 1 min Jumping Jacks - We had to warm up the body 
• 1 min of Wall Sits
• 1 min of Jump Squats - Don't let your hips go below your knees
• 1 min Plank
• 1 min Mountain Climbers
• 1 min Side Plank on the Right Arm - Yup you guessed it
• 1 min Side Plank on the Left Arm
• 1 min Bridge Lifts (lying on your back)
• 1 min Reverse Ab Crunches
• 1 min Triceps Dips (on the floor or use a chair/bench)
• 1 min Alternating Walking Lunges
• 1 min Alternate Leg Lateral Lifts (outer thigh)
• 1 min Burpees with Push Up (arms over your head)
• 1 min REST
• Total Time = 15 Mins
• REPEAT from  Wall Sits
• Last 2 mins STRETCH!

Have fun and prepare to do this 3 times a week!  I will increase the workout in about 3 - 4 weeks.  PACE yourself everything is about ENDURANCE and STRENGTH! 

Until Tomorrow,

Taj 

Photo: 

Turn up the Heat!

You've made your midday snack - No Cook Protein Bar - listed on Monday.

You've started eating breakfast - listed today.

Now is time to add in the cardio workouts this week.  Here we go 18 days til Spring 106 til Summer!

It's time to turn up the heat and burn more calories.  Now before you ask me about why did you add a midday snack....because you need it! More on why later.  For now lets focus on getting you moving and grooving. 

Unfortunately it's still Winter out and the weather is playing right along with the season.. so if being out side in the cold is not your thing, trust me I feel you.  But if you want to get right you have to get moving.  So get ready to visit the GYM! 

If you are currently active in the gym then its time to change up your routine and ADD on.  Adding on an additional 30mins to your workout will help you to burn at least 200 more calories!

If you are a member of  a gym start taking some cardio driven classes like SPIN!  Look at the schedule and take a class TODAY!  Not sure what to do in the gym.  Try my intense but very doable treadmill routine:

Start on a 1 incline walk for 3-5 minutes to warm up

Start picking up the pace to a comfortable power walk increase to an 2 incline for 3 mins

Every 3 mins increase the incline of treadmill by 2 degree's

Here is what it looks like:
5 minutes - Incline on 1
5-8 minutes - Incline on 2
8-11 minutes - Incline on 4
11-14 minutes - Incline on 6
14-17 minutes - Incline on 8
17-20 minutes - Incline on 6
20-23 minutes - Incline on 4
23-26 minutes Incline on 2
26-30 minutes Incline on 1 - Slow down and cool down!
PS. No holding on to the treadmill, use your arms.

Have fun! For best results follow this Cardio Plan 3 times per week. 

Until Tomorrow:

Taj 

photo:  http://www.flickr.com/photos/burge5000/439664301/sizes/s/in/photostream/

Breakfast Time

So you decided to come back and follow the 20 days til Spring Get Right Plan!

Today's focus is on Breakfast.  I am not a morning person either but Breakfast is the most important meal of the day and today we start with some breakfast options to get you going on this plan.

Skipping breakfast is not an option.... so if that means you have to get up 20 minutes early, then set that alarm clock now and plan on breakfast!  If you usually eat at work.... take a look at the time you are eating.  If you get to work at 9 and breakfast is at 11 but you wake up at 6 to prepare... YOU are waiting too LONG to Break Your Fast.  

Here are some quick options for you to choose from:

• 2 Egg White Omelette can be made with any veggies you like - onion, green peppers etc. 
• Greek Yogurt with whole wheat toast or granola, adding fruit is always an option
• 1/2 cup of oatmeal with fruit - other hot cereal like grits, farina, cream of rice
• 2 Boiled eggs with fruit or whole what toast
• 1 cup of whole grain cereal - milk of choice and 1 banana

Need meat during breakfast, try Turkey bacon or sausage vs pork. Tofurkey or try turkey lunch meat. 

REALLY Strapped for time! Drink your breakfast:

Chocolate Coffee Protein Shake:

2 scoops of chocolate protein

1 cup of skim milk

5 ice cubes

1 cup of water

1 spoonful of instant coffee

Ok folks that is if for now, get ready for more tomorrow!  And don't forget EAT BREAKFAST! 

Talk Soon!

Taj

photo: http://www.bodybuilding.com/fun/proteinshakes.htm 

20 Days til SPRING!

Which means we are 20 Days closer to SUMMER - 108 to be exact!  Summer happens to be my favorite season for several reasons:

• Trees are green
• Flowers have blossomed 
• Days are long
• Weather is hot

Heat = Less Clothes,  Less Clothes = It's time to tighten things up a bit.  

Well at least on my end.  I have to admit I have enjoyed my share of mac n cheese for dinner, burgers, fries and more.  But enough about what I have been putting down this winter it seems some of you have been doing a bit of the same.  Testimonials below: (these are real quotes)

• "I have been avoiding seeing you until I lost 5 lbs"
• "Do you see this winter roll right here (pinching belly) can you help me, PLEASE"
• "So glad to see you, now just sit right down and give me a workout plan NOW"

OK, OK, OK, I hear you so you want a workout plan!  Making changes involves more then just a workout plan we need to tackle our food plan also. How many of you are Ready and Willing to take on My 20 days til Spring Get Tight Plan?

For the next 20 days I want you to follow my steps to help you get things together via eating and working out.  Lets start by assessing how we eating, most of us are eating too much in too little sittings.  For today's tip we are making our very own No Cook Protein Bar to add to our mid day snack.

• Cooking Spray
• 1 1/2 cup dry oatmeal
• 2 scoops chocolate whey protein
• 2 tbsp flaxseeds
• 1 cup nonfat powdered milk
• 1/4 cup natural peanut butter
• 1/4 cup water
• 1 tsp vanilla
• 1/2 cup raisins (other dried fruit maybe used)

Lightly spray a 8 inch square pan with cooking spray

In large bowl mix oatmeal, protein powder, flaxseeds and powdered milk. 

In a separate bowl whisk together peanuter butter water and vanilla.  Add the peanut butter mixture to the dry ingredients an stir to from a sticky dough.  Stir or knead in the raisins

Using wet hands or a spatula spread the mixture evenly into the prepared 8 inch pan.  Freeze for 1 hour or refrigerate over night, until mixture us firm enough to cut.  Cut into 9 squares. Wrap or put in a plastic container and store in your fridge to grab on your way out. 

Make the bars today and plan to have one a day as our Afternoon Mid day snack!  Plan for this week is to eat 4 meals- Breakfast, Lunch, Mid Day Snack and Dinner.

See you tomorrow for more! 

Taj 

photo:  courtesy of me- taken in Chang Mai, Thailand.  

THANK YOU!

Hey Everyone, WOW what a month!  I am super excited to say both events that me and my team of fellow Crunchers hosted on Sunday Feb 19th and Feb 26th SOLD OUT! We have not only raised awareness but raised money and I have kept my promise of adding an additional $1 for every reader and friend you made some donation to the cause.

 THANK YOU!  

Thanks for buying apparel, donating at the gym, attending our events and more.....  Lets do it again next year!

Stay tuned for more great info from me!  I have several topics we need to address.

Taj

photo:  www.loveyourmuscles.com

Valentines Day!

Wishing everyone a day of self love and appreciation!  Let today be a time to reflect on YOU, literally the most important person in your life.  Remember you matter so do something nice for yourself!

Today can be the start to many days of self love.... You shouldn't have to wait for 1 day a year to feel special.  Make Valentine's day EVERYDAY!

For those joining me today at Crunch, not only will you get a AWESOME workout, but I have a special treat for you too.

Have a great day!

See you soon.

Taj 

Love Your Muscles!

Hello Folks and Happy February! I am sure each of you reading this blog has seen some commercial or  noticed the seasonal section at your local store promoting the either dreaded or looked forward too holiday Valentine's Day!

Well I challenge you to take a new approach to LOVE this month.  Starting with Love Your Muscles!  Its a charity event put together to support ALS - Amyotrophic lateral sclerosis.  ALS is a disease of the nerve cells in the brain and spinal cord that control voluntary muscle movement.  It comes in many forms such as: 

• Muscular Dystrophy 
• Lou Gehrig's Disease  

CRUNCH has been a HUGE supporter of the Charity Augies Quest which was started by Augie himself, the Founder of most of the gym equipment who use:  LifeCycle.   Unfortunately this fitness guru has ALS  and we are doing our part for the entire month to raise money for a good cause! 

How can you help?  EASY - Log onto Love Your Muscles and learn more about ways YOU can help us to make a difference.   

• Make a simple dollar donation
• Buy specially packaged Personal Training Sessions 
• Attend one of our 1-3 hour workshops

Speaking of workshops: looking for a totally awesome way to spend a couple hours this Sunday gearing up for LOVE?  Check out the Relax and Breathe Workshop dedicated to yoga and a bit of mediation.  Trust me I am sure we all need a little more breathing and relaxing in our lives.  Or maybe you want to escape all the lovey dovey folks.  I'd join you if I wasn't going to be in FL running a Half Marathon on the same day. 

SOOOO.... Please go in my place, Sunday Feb 12th 1-3pm at the Ft Greene Crunch! Bring a Friend or your LOVED one and tell them I sent you!  :)  Can't make it this Sunday we have TONS of other workshops across the country, yes from LA to Miami.   Log on and join a workshop near you.  

For every one of my followers that makes a donation or attends a workshop I will add an additional dollar to my own donation. But you have to email me so I can keep track.  If I had Donald's money I'd go bigger, but I have 180+ followers.  :) 

Keep in touch!  And see you soon. 

Taj

photo:  http://www.flickr.com/photos/cobalt220/4343621338/sizes/s/in/photostream/