You are here: Home / Archives for A Healthier Story

Simply in Season: Our Favorite Way to Prepare Summer Vegetables

July 10, 2012 by Leave a Comment

Here’s our favorite way to cook all the fabulous summer vegetables available this time of year.

Chop up the zucchini, yellow squash and red onion. Snap the ends off the beans. Put olive oil (about 1 tablespoon) into a large stir fry pan and heat at medium-high.

Add the prepared vegetables and 1/4 cup water. Sprinkle with garlic salt. Lower heat to medium and cover. Stir as needed and remove from heat when veggies reach your desired tenderness. I test it with a fork.

We enjoyed our veggies with hamburgers and ate dinner picnic-style. Healthy summer meal!

A Healthier Story: More Free Home Workouts

July 5, 2012 by Leave a Comment


Back in April, I shared a list of FREE HIIT workout online and here are a few more to add to the list.

Loving Fit

Loving Fit - I just discovered this site and LOVE it. Tatianna is amazingly strong, inspiring and creative in her workout approach.

I did the Pool Party Lower Body workout after I did ZWOW 23 on Tuesday. And the Bikini So Teeny workout last week Saturday.

Body Ripped

I mentioned Kyla Gagnon last time around and she’s since launched her own blog BodyRipped.net. Here are a few of hers that I’ve done.

Strong Like Susan Ab Challenge

I mentioned Strong Like Susan’s You Tube Channel last time around, but wanted to mention the Strong Like Susan 30 Day Ab Challenge. Amazing! I did Day 3 last week. Oh my! She makes it look so easy.

Blogilates

Mostly POP Pilates workouts and a few cardio ones thrown in too, taught by Cassey Ho. Here are a couple that I’ve done.

Check out the rest of the free HIIT online workouts that I mentioned last time around.

Summer Cooking: Avocado Black Bean Corn Salsa

May 25, 2012 by 1 Comment

Avocados, black beans, corn and cilantro…yum!

I made this for our small group tonight and it was a huge hit. I used this Food Network recipe as my guide.

Avocado Black Bean Corn Salsa

1 ear corn
2 tablespoons extra virgin olive oil and a little extra for corn
1 cup cherry tomatoes, diced
2 avocados, ripe but firm, pitted and chopped
1 can black beans, rinsed and drained
1/2 medium red onion, chopped
1 tsp. agave syrup
1/4 – 1/2 tsp. ground cumin
1 clove garlic, minced
3 tablespoon lime juice
Pinch cayenne pepper
Salt and black pepper to taste
3 tablespoon fresh cilantro, chopped
3 green onions, chopped

Shuck the corn and preheat the grill. Rub olive oil on the corn cobs and place on the grill. Cook for about 5 minutes on all sides. Remove from grill. Cool and remove from the cob.

Chop cherry tomatoes, avocados and red onion. Rinse and drain black beans. Combine these ingredients.

In a separate bowl, mix together 2 tablespoons olive oil, agave, cumin, lime juice, cayenne pepper, salt and pepper. Add to the avocado mixture and gently mix to coat everything.

Chop cilantro and green onions and fold into the salsa.

You don’t have to grill the corn, but it makes it extra yummy.

Vinaigrette

Enjoy!

A Healthier Story: Free HIIT Workouts Online

April 17, 2012 by 5 Comments

I was in charge of picking out the workout schedule for my Facebook group this week and I had so much fun discovering new free workout options on YouTube and in the blogosphere.

The good news.. you’ll find a ton of other FREE options for HIIT (high intensity interval training) workouts online.

Here are a few options of blogs and YouTube channels.

Zuzka Light

This is my favorite YouTube channel for workouts. Zuzka was the heart behind BodyRock in the past and is now on her own. She posts a new workout each Thursday and each week I can’t wait until it’s released. She blogs at ZuzkaLight.com.

And she just launched a DVD series – ZCUT Power Cardio 3 DVD Set for just $15.95 + $2.98 shipping.

Fit in Heels

I’ve done several of Katy’s workouts now and love them. She provides short videos showing each move and gives the breakdown of what to do. I’ve done the Wonder Women, Give Me Chocolate or Give Me Death, and Sweat is Just Fat Crying workouts.

Strong Like Susan

I just discovered this YouTube channel last week. If you want to be inspired, check out Susan’s promo video.

Blonde Ponytail

This is a blog that provides more workout options. I’ve only done the Hunger Games workout (fun!) so far, but can’t wait to try more. Jess also provides videos of the different moves included in her workouts.

Kyla Gagnon - BodyRipped

I love Kyla’s workouts and she shares videos showing up what to do on her blog BodyRipped.net. If you want a challenge, try her 7 Minutes in Heaven workout.

Amanda Russell

This is another option that I found out about last week. Amanda has a YouTube channel and AmandaRussell.com. Again she provides videos showing the moves included in her workouts.

Find more free HIIT online workouts.

This is the schedule that we did last week.

Sunday – rest
Monday – Fit in Heels – Give Me Chocolate or Give Me Death Workout - approx. 25 minutes
Tuesday – ZWOW #11 – 10 minutes – one of my favorites!
And my extra for the day –  Sunday Slaughter workout – here’s where she shows the moves and here’s the explanation.
Wednesday – rest
Thursday – Small Waist, Fit Butt Workout – we switched this up and did 55 sec. work and 5 sec. rest = 16 minutes
I threw in an extra workout, because I wanted something longer – Fit in Heels’ Sweat is Just Fat Crying – 40 minutes. Don’t you just love the title of the workout!
Friday – Fit in Heels’ Wonder Women Workout - 25 minutes
Saturday – ZWOW #12 – 10 minutes

Here’s the schedule that I made for the group this week.

Sunday – rest
Monday - Sweet Sparticus Workout - 40 minutes
Tuesday - The Doozy - 12 minutes & optional 6 Minute Abs
Wednesday – rest
Thursday -  25 Minute HIIT Tabata - 25 minutes
Friday - Busy Person Intense Burn Workout - 15 minutes AMRAP (as many reps as possible)
Saturday - ZWOW 13 - Tabata 16 minutes

I hope this helps you find ways to workout without an expensive gym membership and without a lot of equipment. Do you have any free options for working out in your home? I’d love for you to leave a comment below.

And remember I’m not a doctor. I’m just sharing my experience. Check with your health care provider before starting any exercise and eating plan.

A Healthier Story: An Update and A Gift for My Boys

March 31, 2012 by 2 Comments

Well, it’s not Thursday, but here’s a little update to my journey of losing weight.

I’m 10 weeks in and officially down 23 pounds from eating healthy and exercising. That makes me almost 1/3 of the way to my goal!

Here’s one part that I’ve found surprising.

If you looked at the measures of a healthy body such as blood pressure, blood panels, aerobic capacity and physical strength – I would have passed the health test with flying colors a couple of months ago. Before I started losing weight, I could work out harder than many, felt healthy, energetic and strong or so I thought…

If I stuck with the excuse that being overweight was in my genes, I would have never discovered how much better I’d feel when the weight started to come off.

I can’t believe how much more energy I have.

Though I’m taking time out of my day 5 days a week to work out and making more meals at home, I’m saving time because I’m taking far fewer naps and I’m more productive.

I’m looking forward to how I’ll feel once the 76 pounds are gone. Look out world!

Now onto the picture above…

After finishing up this workout and this Tabata workout (one-armed mountain climbers, oh my!) on Thursday, I showed the boys different “moves” included in the workout. We had so much fun! I headed downstairs to check in with my Facebook workout buddies and heard thumping and a lot of joyful noises coming from upstairs. A little while later, Kaden (my just 6 year old) came downstairs with his list of moves. Can you figure out what the moves are?

One of the most rewarding parts of this journey is the example that I’m setting for my kids.

The lessons that they’re learning:

  • Exercise is an important part of the day. It’s not number 30 on the list…it’s up near the top. Build your day around it.
  • Our bodies feel better when we put healthy foods into it.
  • Taking care of ourselves is important. We get one body. Take care of it.
  • Mommy is strong! :)

What a gift to give a child!

Exercise list deciphered

Push Leg
Silly Walk
Sit Push
Leg Switch
Weight Walk
Weight Walk
Weight Switch
Weight Stand – I’ve heard these are especially difficult ;)

Catch up on the rest of The Healthier Story…

And remember I’m not a doctor. I’m just sharing my experience. Check with your health care provider before starting any exercise and eating plan.

The Bit Timer iPhone App Review – It’s Just $0.99

March 11, 2012 by Leave a Comment

Last week I shared my success so far with losing weight and getting more fit and healthy.

My friend Dayle approached me sometime in October about joining a private Facebook group. The purpose of the group was to encourage and support each other in doing HIIT (high intensity interval training) workouts 5 days a week. The group is located all over the country and a couple girls even live in Taiwan.

This week I’ll celebrate my 100th day of HIIT (high intensity interval training).  That’s 5 days a week for over 4 months!

For the type of workouts that I’m doing an interval timer is a must.  It allows me to focus on how hard I’m working out and not trying to keep track of the time.

The Review

I’m excited that I finally get to spill the beans about this new iPhone app.  Peiter Buick (my friend Dayle’s husband) designed this just-released Bit Timer app.  I’ve even had the privilege of beta-testing and using it for my workouts.

And I officially LOVE it!

Here’s an example of the chicken scratch that I write down before and during my workout.

Before I start, I write down the exercises included in the workout and make spaces to write down the reps in each work interval.

Next I set the Bit Timer to the intervals for the workout of the day.  For the workout pictured I set the work to 0:50, the rest to 0:10 and repeat to 20 rounds for my 20 minute workout.  Simply press and drag to set the value.

After my warmup, I push the play button and get a 10 sec. “Get Ready” countdown.

The Bit Timer leads me through the workout.

I work out at maximum effort for the work interval and get the rest interval to write down my reps and switch to my next workout.  It even gives me a 3 second countdown letting me know the work is about to begin again.

One of the things that I love the most about the Bit Timer is that I’m able to see the numbers from across the room.  If I’m “dying” during a particular exercise (aka burpees) with a quick glance, I check to see how much longer it’s going to last and push out my last bit of effort.

Another thing that I love is that it’s simple.  Some days my workouts have different parts and I need to change the set-up in the middle of the workout.  It’s so easy to quickly change it up.

If you listen to music on your iPhone while working out, the music automatically fades to allow you to hear the beeps.  Brilliant!

If you do any sort of HIIT training (Bodyrock, Cross Fit), this is an affordable way to get an interval timer.

Head over to the App Store and grab it for $0.99. For more information head over to BitTimerApp.com.  There’s a promo video that shows how it works and you’ll see my friend Dayle doing perfect form full push-ups in the background ;)

For being a beta-tester of the Bit Timer, I received a free app with the release today. I’ve received no other compensation for my review and these are my honest opinions about this product. I really do love it. Remember that I’m not giving medical advice.  Please consult with your doctor before starting any workout program.

A Healthier Story: The Weight Is Coming Off…

March 9, 2012 by 5 Comments

I don’t know where the last 6 weeks have gone!

I started the 5+2 food plan outlined in Jackie Warner’s book This Is Why You’re Fat on Jan. 26. (six weeks ago).

I’ve lost 17 pounds so far.

I can’t tell you how exciting it is to find something that moves me closer to my goal of 75 lb. weight loss. This is the first time that I’ve been very intentional about changing up our diet. I’ve realized over the last 4 months that working out alone is not going to cut it.

And I have to tell you…this new eating plan hasn’t been a huge hardship. I feel amazing. I can’t believe how much more energy I have with just 17 pounds gone.  I’m excited to see how I feel when I reach my goal weight.

Another key to my success so far is tracking my calories on Livestrong My Plate. I track most days, but not every day. I’m learning so much about food and how much is an appropriate amount. I’m getting creative in the kitchen with new recipes and revamping old recipes. We’re eating at home more which frees up money to buy those extra fruits and veggies.

Working Out

I realized last week that I’ve been working out 5 days a week for the past 4 months. I haven’t missed once.

My friend Dayle approached me sometime in October about joining a private Facebook group. The purpose of the group was to encourage and support each other in doing HIIT (high intensity interval training) workouts 5 days a week. We’re located all over the country and a couple girls even live in Taiwan.

Our first workout was October 31, 2011.

Well, 4 months later we’re still doing just that… encouraging and supporting each other. Each week one of us picks the workouts for the week and posts the schedule.

Monday, Tuesday, Thursday, Friday and Saturday – workout days
Wednesday and Sunday – rest days

And my body is changing. My resting heart rate is improving. My heart rate recovery time is improving.

I’m able to do a full-up push-up along with a ton of other crazy exercises.

It works because we all love the intense, slightly crazy, short workouts. When I workout, I want to sweat like crazy and make every second to count. And it’s sustainable for me, a busy full-time blogger and stay-at-home mom.

Have you been making any steps to get healthier?  What has helped you succeed?

And be sure to catch up on the rest of my Healthier Story series.

«Older Posts