Skinny Up Your Weekend

For most of us, it seems that our diets, healthy eating and exercise comes to a halting crash on the weekends. Maybe psychologically you are off from work on those two days; most people associate healthy living with being like word; therefore, when you check out out of the office on Friday, so does your diet.

Not so. Do not allow two days to destroy your hard work from the week!! Trust me, five good days of eating does not balance out two poor days of junk. Research shows that we can easily consume 1,000 more calories a day on the weekends that Monday through Friday.

Here are some tips to skinny up your weekend:



1. Be a Picky Eater.
Weekends are big days for eating out. You do not have to slave away in the kitchen on your weekends. Family-friendly restaurants are used to picky eaters, so it is alright to order things made-to-order; exactly how you want them. Order a burger, but hold all the fattening condiments that come along with it.

2. B.Y.O.F.
Weekends are notorious for get-together and parties. Do not become entrapped in all the high fattening foods at your social gatherings. Bring Your Own Food. It is okay to pack a few Ziploc bags of healthy munchies like vegetables, fruit or dried nuts. Or simply eat a hearty, healthy meal before going out and about. It is simple to say, "No thanks, I just ate" if offered tempting treats without being rude :)



3. Be Active
Boredom can lead to snacking and grazing through the food cabinets. Plan your weekend (like you plan your week) and stay busy. It does not have to be a jam packed schedule, but have activities in mind so that you do not stay at home simply watching TV all day and cleaning out our pantry with your mouth!!


4. Drink Up
Drink more water. Attending weekend events usually involved alcohol. Drinking water or ginger ale between alcoholic beverages, not only keeps your hydrated, but it helps with becoming under the influence, which normally results in making very bad eating choices!! I remember to well those late night runs to Taco Bell & McDonald's. Alcohol + grease are your worse enemies when combined together.



5. Burn Calories

 

Now, I am not saying you have to hit the gym super hard on the weekends, it is a few days of rest after all; however, get out and go do something fun. Get some friends together for salsa lessons, find a new hiking trail (good for a date with your sweetie), or go be a kid again and spend a few hours playing laser tag or paint ball. The gym is not the only place to lose calories!!




Have a wonderful and fit weekend :)

In Health,
~ Q. Olivia

Motivation Monday 8: Inspiration

What inspires you? Is it a pair of fabulous skinny jeans? A recent health concern? An upcoming even such as a beach vacation or a wedding day? Whatever inspires you, I recommend that you print it out and post it where you can see it. Seeing your goals before your eyes helps you stay focused and be reminded daily what all the hard work is going towards. Keep your goals visible!!

Motivation is easier when you are around others. Surround yourself with exercise-oriented people. This may mean joining a gym, a running club, or a group of yoga or Pilates students. Finding a walking buddy at work or someone to eat lunch with who also enjoys being healthy.

Another way to stay inspired is to read blogs or become a blogger yourself. When you are writing about your journey it motivates you to continue sharing your story with others out there, whether you know them or not. Besides, you never know who might need to hear your success. Telling people your goals and posting about your success is an awesome motivator. Be inspiring to be inspired!!

Whatever you do to become inspired, do it weekly or daily, as often as it takes.

Just remember, no one can inspire you like you can.

The best changes often start as single, simple actions. Thing BIG and discover how to make your dreams real.

In Health,

~ Q. Olivia

Body Transformation 2012 Challenge

On January 30, I signed up to compete in Bodybuilding.com's 2012 Body Transformation Challenge. Now I have not been posting much about it (particularly since I am only on week two); however, I have been capturing photos of my workouts, meals, and of course profiles to submit into the competition. I am super excited and wish all the other contestants the best of luck!!

Here is a quick photo montage of my recent journey!!





Breakfast Option: egg whites and cooked oats with a dash of cinnamon



Breakfast or Snack Option: fruit smoothie. My favorite is strawberry & banana

Breakfast Option: One wheat waffle w/ 1Tbsp of peanut butter, a fruit of choice, and a glass of vitamin D & calcium fortified orange juice (no acid).



Meal Prep Mondays: Cooking up a few ups of brown rice for the week



BICEPS

ABS

Shoulders + Triceps



Homemade Baked (not fried) Eggrolls







Arms + Shoulders





Peeling sweet potatoes for a lunch side dish





Motivation Monday 7: Run Like You Stole Something

One of my biggest motivations is driving around my neighborhood and seeing men and women aged 50+ who are out and about, not walking, but running... for miles. And I think, they can do it, I can do it.

And the same is true for you.

Some people see others who are fit and they begin comparing themselves to others or become angry with themselves. They make excuses for why they can't or won't workout and eat healthy.

But instead of making excuses, use those as a reason.

I chose the above picture because thinking about it motivates me when I am running. Running is not necessarily on my top 5 favorite workouts; but I still do it because I know the benefits. And not just running. There are plenty of exercises I would rather not do (push-ups, pull-ups, etc.), but I know the benefits of doing them and what they can do to improve my body and my strength.



My new Reebok runners

One thing that motivates me like no other is getting a brand new pair of shoes. They do not have to be name brand or expensive; just make sure they have support. A new pair of running shoes makes me want to get out and use them (especially if I did invest a nice sum of money).

A second way to motivate me to run is to start slow; I am not racing against anyone except myself. I do not have to run a marathon every time I go for a job. Set a goal in the beginning and push yourself further each time. You will be 5K, 10K, Half, and Marathon ready before you know it... if that is one of your goals.

Third, have an awesome play list on your music player or run somewhere that is relaxing. I love fast, upbeat music. It is simply awesome. But every now and then, I like to run with no music and just hear the sound of nature, particularly if I am running through a park or near a lake.

Additionally, create a mantra for your fitness goals, read it daily, and reward yourself for your hard work.

Fitness is not just about action. It is about a thought process. Running is the same way. It is a mental activity and the more you think about it in a positive way; the faster and longer you will run. Pushing yourself mentally is what a fit lifestyle is all out; Taking it to another level and never settling for mediocrity.

So as the motivational poster above says, "Run like you stole something." Better yet, run like your life (your health) depends on it... because maybe one day it will ;)

In Health,

~ Q. Olivia



Workout Wednesday: Killer Abs

We've all done them... endless cycles of crunches, multiple reps of sit-ups, and the popular electric ab stimulator that jiggle your stomach to create some form of mass that looks like abdominal muscles.

My secret confession is that I ABSolutely love working out those abdominals. It feels simply amazing, and is probably the one muscle group that I work out almost daily.

There are so many really cool ab workout programs out there to help you get a lean and smooth contour of the stomach muscles. One of my favorites that I still use from time to time is the Hip Hop Abs workout video with Shaun T. It is a great workout with awesome music and not a single crunch; it is all about standing abs.

Abs are not just about the abs... they incorporate your core, and therefore, your back. I will share five of my favorite core workouts that will help tame your tummy!!

1. BALL ROLL OUT  - Kneel directly behind a large exercise ball with your palms on top of the ball, arms straight. Slowly roll the ball forward and away from you, stretching your body out as you go. Roll out as far out in front of you as you can while still maintaining balance and without losing control of the ball.

2. PILATES BEGINNER "100" -  Lie on your back with your knees bent, feet together. Lift your bent legs off the floor so that your knees are aligned over your hips. Stretch your arms out at your sides a few inches above the floor, palms facing down. Pull your bellybutton in towards your spine.

 3. SIDE PLANKS - Lie on your left side with your left forearm on the floor perpendicular to your body and your right hand resting on your side. 
Stack your legs and hips and pull your bellybutton in towards your spine. Raise your body up by straightening and lengthening the waist so that you are balanced on your left forearm and the bottom of your left foot.

4. YOGA BEGINNER BOAT - Sit up tall on the floor with your legs out straight and palms down, fingertips pointing towards your feet. Maintain your tall and lifted spine as you lean back, balance on your sits-bones, and lift your legs up off the floor as high as you feel comfortable;
use your fingertips to help balance and bend your knees as much as you need to accommodate for your level of strength and flexibility. Lift your arms up so your fingertips are alongside your knees.

5. PILATES DOUBLE LEG STRETCH - Lie on your back with your belly button pulled in towards your spine. Bring your knees in towards your chest and grasp your shins in your hands as you round your back to lift your head, neck and shoulders off the floor. Inhale deeply as you simultaneously extend your legs out straight about a foot off the floor and stretch your arms behind you so that your elbows are alongside your ears.







Enjoy every moment of abs workout. Remember to stay tight during the entire session and you will see results quickly!!

In Health,
~ Q. Olivia

Motivation Monday 6: Whatever It Takes (WIT)

In order to reach our fitness goals... or any goals for that matter. We must learn to have a "whatever it takes" mentality or WIT as I like to call it.

WIT mentality pushes us when we think we cannot go further. WIT helps us run faster, perform longer, and give it our all, when we thought we had given everything. WIT keeps us focused and motivated. WIT helps us to see how great we are, when others doubt us. WIT shows us who we are, when no one else is looking.

Challenge: What would our life be like if we had a Whatever It Takes Mentality in every single aspect of our life? We might have healthier relationships, improved financial situations, better health and lifestyle. With a WIT mentality there is no turning back. Once you make a decision to improve your life no matter what it takes, you are focused and feel a greater purpose in sense in every action, thought, and deed.

We all have goals and dreams, but we are not going to reach those aspirations by simply thinking about them. We have to apply what we know to be true to reach those goals, whether fitness related or something of a more personal or private nature. Do not expect things to just be simple. We have to work for what we want; every day.

If you want something you have to truly commit to it. You will be able to separate the fitness posers from the fitness winners in a few weeks; all the gyms across America that have been filled from morning to night will begin to be less congested. People who thought they could reach weight loss and fitness goals in one month are going to give up claiming that a healthy diet and exercise "just doesn't work."

They are going to make some excuse to stop going to the gym. And then by the end of February they will not be going to the gym at all, and will possibly gain back they weight they did lose by the end of March.

WHY? They did not have a WIT attitude. They wanted something, but were not willing to put their heart and soul into their goal. Do not fall into that category. Continue pushing yourself. Continue seeing yourself as you want to be: fit, happy, and healthy. Continue going to the gym even in your workout buddy quits. Continue counting your calories, monitor your snacking and guzzling down your water. If you want it, you have it. Just keep having that WIT attitude.


In Health,
~ Q. Olivia

Motivation Monday 5: Compete with You

The worse thing we can do is compare our worse to someones best.

There is a beginning for everyone. Your goals are no less important, no less tough, and no less achievable than the person next to you on the treadmill.

Do not use the standard of excellence that others use. Find your own standard and excel. Excel in a big way. Set personal records and break them.

In Health,

Q. Olivia