Hey There!
How are ya now? I am working this afternoon on a bunch of excercise plans for clients, but wanted to take a quick break to put up a post with a recipe that got rave reviews chez nous this week. I'd like to post again with an excercise too- did anyone try the ab thingy? How did you make out with it? Next up: the Bingo Wing Blaster...stay tuned....
So, some nights around here are a little hairy, especially when I teach my evening classes. Those are the days I like to haul out the slow cooker and throw something in it in the morning, that everyone can enjoy for supper, even if our mealtimes are a bit staggered. I do love the slow cooker and I feel it's pretty hard to go wrong with it; you simmer anything for 8 hrs and chances are, it's going to taste pretty good.
A word about the recipe though...I feel a bit sheepish because it uses a premade spice mix, which contains corn starch & maltodextrin (which is made from corn starch too). Kinda lame, I know, but you know what? I personally don't feel like it's the end of the world. You can decide for yourself whether you want to try it. Meantime, I will wait with Bated Breath to see if the Corn Starch Police come knocking on my door.
Italian Vegetable Slow Cooker Stew:
Ingredients
-1 Butternut Squash, peeled and cut into chunks about the size of golf balls. Cept more square
-1 large onion, chopped
-2 Large Red Peppers, seeded & chopped into thick slices
-1 Can White Kidney Beans, drained & rinsed
-1 Large Can Stewed Tomatoes of your Choice (I used organic with basil)
-1 Cup Vegetable Stock
-1 Envelope McCormick Slow Cooker Italian Herb Chicken Seasoning
Directions:
Throw all ingredients into a large slow cooker. Stir to combine and break up any spice clumps. Set slow cooker on 'low' for 8 hrs, cover with the lid, and get on with the rest of your day. The real directions on the package call for Chicken (we're still only seeing each other casually so I decided to NOT use chicken for this stew) as well as mushrooms, which I would rather bleed from the eyes than eat, but you can pop some into the stew if they're your bag.
I enjoyed this stew topped with a bit of fresh parm & a slice of crusty country-style bread spread with a bit of soy-free Earth Balance. Yum. The Bean gave it two thumbs up too....
Alright, I'm out. Enjoy the rest of your weekend, ours is off to a great start so I know we will! See you next time...
xoM
Saturday, March 19, 2011
Friday, March 11, 2011
Hey, Your Transverse Abdominus is Showing! Try This Move To Work Your Lower Belly...
Happy Friday Everyone!
Hope your weekend is off to a grand start?! I'm ending a busy week by...looking forward to a busy weekend, and it's all good! Excercising with great people (clients) for a living? It barely even feels like work. I feel so fortunate to love my jay oh bee....I foresee some family time on Sunday too. I may or may not be showcasing my prowess (note sarcasm) in the bowling department with the Bean and Brad so that could be fun!
Ok so one question I am perennially asked by clients & participants is how to target the lower area of the abdominal region. I don't need to get into all the spectacularly negative names we give our lower bellies, you know them already. So we'll call it what it really is: your Transverse Abdominus. This core muscle of the abdomen plays a key role in keeping you upright, and works to keep your gut 'in' by acting like your body's natural girdle. And on a more aesthetic note, it's the trouble area that so many of us struggle with trying to tone, strengthen & whip into shape for bathing suit season. So here is a simple excercise you can do at home anytime to target that particular area.
Execution:
1)Sit on a carpeted area, or preferably a padded yoga mat.
2)Lower yourself into a lying-down (supine), face up position.
3)Gently press your lower back into the floor so that it is comfortable and your back is not arched way up.
4)Raise your legs up, then bend at the knees so that your thighs extend upwards, but your shins are parallel to the ground; like a table.
5)Now, place both hands on your thighs, just below the knees. You're in the right position, and the real work begins.
6)Once you are properly in place, you will PUSH on your thighs with all of your might. BUT, you must use counterforce so that your legs don't actually move from the pushing from your hands.
7)By activating your TA or lower belly, you remain in that static position. How long can you hold this? Try 10, 15 or 20 seconds, depending on your core strength. Remember to breathe throughout the excercise.
8)Release, take a quick break, 1-2minutes, then repeat a couple more times. If you are completing the excercise properly, you'll feel that tension in your lower ab area right away when you start pushing with your hands, and using counterforce to keep your legs from budging...
I'm not saying that completing this manoevre on it's own is going to give you that lean, flat belly that we all want...but it is one way to work towards that goal. Eating clean, getting regular cardio & completing other ab excercises are all part of the deal too. But giver a go and tell me what you think mkay?
Gotta run. Hope you all have a super weekend, see you next time!
xoMelissa
Hope your weekend is off to a grand start?! I'm ending a busy week by...looking forward to a busy weekend, and it's all good! Excercising with great people (clients) for a living? It barely even feels like work. I feel so fortunate to love my jay oh bee....I foresee some family time on Sunday too. I may or may not be showcasing my prowess (note sarcasm) in the bowling department with the Bean and Brad so that could be fun!
Ok so one question I am perennially asked by clients & participants is how to target the lower area of the abdominal region. I don't need to get into all the spectacularly negative names we give our lower bellies, you know them already. So we'll call it what it really is: your Transverse Abdominus. This core muscle of the abdomen plays a key role in keeping you upright, and works to keep your gut 'in' by acting like your body's natural girdle. And on a more aesthetic note, it's the trouble area that so many of us struggle with trying to tone, strengthen & whip into shape for bathing suit season. So here is a simple excercise you can do at home anytime to target that particular area.
Execution:
1)Sit on a carpeted area, or preferably a padded yoga mat.
2)Lower yourself into a lying-down (supine), face up position.
3)Gently press your lower back into the floor so that it is comfortable and your back is not arched way up.
4)Raise your legs up, then bend at the knees so that your thighs extend upwards, but your shins are parallel to the ground; like a table.
5)Now, place both hands on your thighs, just below the knees. You're in the right position, and the real work begins.
6)Once you are properly in place, you will PUSH on your thighs with all of your might. BUT, you must use counterforce so that your legs don't actually move from the pushing from your hands.
7)By activating your TA or lower belly, you remain in that static position. How long can you hold this? Try 10, 15 or 20 seconds, depending on your core strength. Remember to breathe throughout the excercise.
8)Release, take a quick break, 1-2minutes, then repeat a couple more times. If you are completing the excercise properly, you'll feel that tension in your lower ab area right away when you start pushing with your hands, and using counterforce to keep your legs from budging...
I'm not saying that completing this manoevre on it's own is going to give you that lean, flat belly that we all want...but it is one way to work towards that goal. Eating clean, getting regular cardio & completing other ab excercises are all part of the deal too. But giver a go and tell me what you think mkay?
Gotta run. Hope you all have a super weekend, see you next time!
xoMelissa
Wednesday, March 2, 2011
What Happens In Vegas & Roasted Chickpeas
Halllloooo!
Am I the WORST blogger ever?! Like, who has a blog and updates it once every MONTH?! That would be me...sorry everyone...time seemed to get away from me over the last few weeks. There were a few trips to the States for work & family visits- Vegas, DC; a certain six year-old's birthday, Spring Break, and then kapow on top of it all my bidness has spiked and I've been running with it! So here I am, and I will endeavour to write more often from here on in....
So you know what they say about Vegas & what stays in Vegas. You ever been to Vegas with a 5 year old? Here's what happens in that strange yet overwhelmingly fun town: you try not to burst an ab laughing when she points up at a 3 storey tall billboard with a photo of Holly Madison in her 'burlesque' show when she says: "Mummy, that lady is dressed like Little Bo Peep". Uh huh. Holly's Bo Peep getup, in it's entirety, could not have been bigger than a single kleenex. Charming. The other thing that 'stayed' in Vegas was the Bean's first lost tooth. Which she lost on the Strip, in the middle of the afternoon, in front of a gobsmacked Hello Kitty impersonator. Don't worry, the tooth didn't really stay there, we have it with us...but suffice it to say the Nevada Tooth Fairy was er, particularly...generous to my little girl. I hope she doesn't get used to this $5 a tooth nonsense, I'll need to start training a WHOLE lot more clients to make that fly.
So summer is just around the corner and it's exciting to hear & see so many people who are making positive changes in their activity levels. Must be the thought of all those shorts, tank tops and bikinis...or Bo Peep outfits as the case may be, that is lighting a fire under people to get fit & shed a few pounds. All the power to them! I love it! What about you? Anyone starting a new physical activity program? Have you started tightening up your eating? Remember, the 'moving' part is critical to your progress, no doubt about it. But it's what you put into your mouth that makes the most difference! As one of my favorite mentors always says: "I can make em sweat & burn calories, but I can't go home with them and sit on their forks!"
With that said, here is a recipe for a healthy, super flavourful, protein & fibre packed snack that I experimented with recently and really enjoyed. Savory Roasted Chickpeas- you can also call them Pois Chiches Epicee if you want to get fancy & amaze your friends....
Roasted Chickpeas with Cajun Spices
Ingredients:
-1 Can Chickpeas, drained, rinsed & gently patted dry
-2 TBS Extra Virgin Olive Oil
-Cajun Seasoning (or other spice blend) to taste
Directions:
-Preheat oven to 375 degrees. Line a rimmed cookie sheet with foil and lightly spray with cooking spray or brush with a bit of olive oil.
-In a bowl, combine the chickpeas with the 2TBS of oil & spices, toss to coat completely.
-Spread prepared chickpeas on the sheet and into the oven they go. Give them a shake every 15 minutes or so so they cook evenly on all sides. Roast for 50-60 minutes, but keep an eye on them because there's a fine line between roasted, crispy, toasty goodness and little black Pellets of Death...
Try them instead of a greasy bag of potato chips when you're chiling in front of the tube, as part of lunch (I just had a 1/4 cup alongside some goat cheese, Mary's Crackers, & a mountain of raw veg) or on top of a salad for a little texture & flavour. Enjoy! Let me know what you think!
Alrighty then. I must away to some client work & Mt Laundry (the amount I have to get through could be considered a cardio & resistance workout, or at least endurance, yeesh) before the afternoon is all gone. Hope you are all well, and comment anytime- I love to hear from you!
xoMG
Am I the WORST blogger ever?! Like, who has a blog and updates it once every MONTH?! That would be me...sorry everyone...time seemed to get away from me over the last few weeks. There were a few trips to the States for work & family visits- Vegas, DC; a certain six year-old's birthday, Spring Break, and then kapow on top of it all my bidness has spiked and I've been running with it! So here I am, and I will endeavour to write more often from here on in....
So you know what they say about Vegas & what stays in Vegas. You ever been to Vegas with a 5 year old? Here's what happens in that strange yet overwhelmingly fun town: you try not to burst an ab laughing when she points up at a 3 storey tall billboard with a photo of Holly Madison in her 'burlesque' show when she says: "Mummy, that lady is dressed like Little Bo Peep". Uh huh. Holly's Bo Peep getup, in it's entirety, could not have been bigger than a single kleenex. Charming. The other thing that 'stayed' in Vegas was the Bean's first lost tooth. Which she lost on the Strip, in the middle of the afternoon, in front of a gobsmacked Hello Kitty impersonator. Don't worry, the tooth didn't really stay there, we have it with us...but suffice it to say the Nevada Tooth Fairy was er, particularly...generous to my little girl. I hope she doesn't get used to this $5 a tooth nonsense, I'll need to start training a WHOLE lot more clients to make that fly.
So summer is just around the corner and it's exciting to hear & see so many people who are making positive changes in their activity levels. Must be the thought of all those shorts, tank tops and bikinis...or Bo Peep outfits as the case may be, that is lighting a fire under people to get fit & shed a few pounds. All the power to them! I love it! What about you? Anyone starting a new physical activity program? Have you started tightening up your eating? Remember, the 'moving' part is critical to your progress, no doubt about it. But it's what you put into your mouth that makes the most difference! As one of my favorite mentors always says: "I can make em sweat & burn calories, but I can't go home with them and sit on their forks!"
With that said, here is a recipe for a healthy, super flavourful, protein & fibre packed snack that I experimented with recently and really enjoyed. Savory Roasted Chickpeas- you can also call them Pois Chiches Epicee if you want to get fancy & amaze your friends....
Roasted Chickpeas with Cajun Spices
Ingredients:
-1 Can Chickpeas, drained, rinsed & gently patted dry
-2 TBS Extra Virgin Olive Oil
-Cajun Seasoning (or other spice blend) to taste
Directions:
-Preheat oven to 375 degrees. Line a rimmed cookie sheet with foil and lightly spray with cooking spray or brush with a bit of olive oil.
-In a bowl, combine the chickpeas with the 2TBS of oil & spices, toss to coat completely.
-Spread prepared chickpeas on the sheet and into the oven they go. Give them a shake every 15 minutes or so so they cook evenly on all sides. Roast for 50-60 minutes, but keep an eye on them because there's a fine line between roasted, crispy, toasty goodness and little black Pellets of Death...
Try them instead of a greasy bag of potato chips when you're chiling in front of the tube, as part of lunch (I just had a 1/4 cup alongside some goat cheese, Mary's Crackers, & a mountain of raw veg) or on top of a salad for a little texture & flavour. Enjoy! Let me know what you think!
Alrighty then. I must away to some client work & Mt Laundry (the amount I have to get through could be considered a cardio & resistance workout, or at least endurance, yeesh) before the afternoon is all gone. Hope you are all well, and comment anytime- I love to hear from you!
xoMG
Wednesday, January 26, 2011
Shweddy Balls- You Know You Want 'Em
Halllloooo Everybody!
How YOU doin'? I'm great. I am really feeling the love! Let me just say, in regards to my last post; thank you so very much for reading it, and for all of the overwhelming support on it. The comments were wonderful, but the extraordinary number of private emails I received about it were truly touching. Like they made me cry. Thank you for sharing your own stories- not all of them were identical to my own experience, but just went to show that we all seem to have our 'thing' that we've been through, or are working through, or that push us to be better and work harder. I was worried about making my readers feel icky about my backstory, and stressed about whether I should post it. Thank you for making me feel like it was a positive thing. You guys rock!
Ok so a lot of the blogs I frequent have been all about protein ball recipes. Little nuggets of yummy goodness that make a great pre or post workout snack or anytime really. So I am jumping on the bandwagon and have created....my own SHWEDDY BALL recipe. If you think I'm just being a weirdo, please go to YouTube and search for the Alec Baldwin SNL skit from years ago about his 'shweddy balls'. You'll get an ab workout laughing so hard.
Here's the recipe:
Ingredients:
-4 scoops protein powder of your choice (I use sprouted brown rice vanilla flavoured)
-2 TBS Almond Butter (or nut butter of your choice)
-2 TBS (heaping)Coconut Flour
-2 TBS Coconut Oil
-5 or 6 honey (or other) pitted dates
-splash of vanilla extract
-sploosh of agave, honey or maple syrup
-Chocolate chips to taste (I am a graduate of the 'don't measure chocolate chips school of thought'- like WHO would only add a TBS of chocolate chips?! Unless you don't care for chocolate, in which case I'll shut my trap now)
Directions:
In a food processor, buzz the dates till they're chopped up. Add in the protein, Almond butter, flour, oil, vanilla and process again. At this point it'll probably still be a little dry, so add in a bit of syrup. If it's STILL really dry, a splash of water to moisten it up a bit- you don't want it to be runny, but moist enough that you could form the dough into balls. At this point things are starting to get a little Shweddy. Stir in your chocolate chips, and form the dough into balls the size of golf balls. Store in the fridge. At my house, the 10 or so balls I made were gone within 12 hours. These taste like a firmer version of cookie dough, we really enjoyed them and they're bound to become a staple chez nous.
Let me know what you think! You could switch things up here; add in oats or ground flax or a combo instead of the coconut flour, or add in raisins or goji berries or something instead of chocolate chips- it's your call based on what you like. In a shweddy ball.
I'm working on a couple of other recipes that I am hoping to post too...but I need to do a little focus group testing tonight on Brad and the Bean before they're ready for primetime. Hopefully I'll have another post coming soon with said recipes!
I'm out for now, thanks for reading & for all your bloglove- the feeling is mutual!
xoMelissa
How YOU doin'? I'm great. I am really feeling the love! Let me just say, in regards to my last post; thank you so very much for reading it, and for all of the overwhelming support on it. The comments were wonderful, but the extraordinary number of private emails I received about it were truly touching. Like they made me cry. Thank you for sharing your own stories- not all of them were identical to my own experience, but just went to show that we all seem to have our 'thing' that we've been through, or are working through, or that push us to be better and work harder. I was worried about making my readers feel icky about my backstory, and stressed about whether I should post it. Thank you for making me feel like it was a positive thing. You guys rock!
Ok so a lot of the blogs I frequent have been all about protein ball recipes. Little nuggets of yummy goodness that make a great pre or post workout snack or anytime really. So I am jumping on the bandwagon and have created....my own SHWEDDY BALL recipe. If you think I'm just being a weirdo, please go to YouTube and search for the Alec Baldwin SNL skit from years ago about his 'shweddy balls'. You'll get an ab workout laughing so hard.
Here's the recipe:
Ingredients:
-4 scoops protein powder of your choice (I use sprouted brown rice vanilla flavoured)
-2 TBS Almond Butter (or nut butter of your choice)
-2 TBS (heaping)Coconut Flour
-2 TBS Coconut Oil
-5 or 6 honey (or other) pitted dates
-splash of vanilla extract
-sploosh of agave, honey or maple syrup
-Chocolate chips to taste (I am a graduate of the 'don't measure chocolate chips school of thought'- like WHO would only add a TBS of chocolate chips?! Unless you don't care for chocolate, in which case I'll shut my trap now)
Directions:
In a food processor, buzz the dates till they're chopped up. Add in the protein, Almond butter, flour, oil, vanilla and process again. At this point it'll probably still be a little dry, so add in a bit of syrup. If it's STILL really dry, a splash of water to moisten it up a bit- you don't want it to be runny, but moist enough that you could form the dough into balls. At this point things are starting to get a little Shweddy. Stir in your chocolate chips, and form the dough into balls the size of golf balls. Store in the fridge. At my house, the 10 or so balls I made were gone within 12 hours. These taste like a firmer version of cookie dough, we really enjoyed them and they're bound to become a staple chez nous.
Let me know what you think! You could switch things up here; add in oats or ground flax or a combo instead of the coconut flour, or add in raisins or goji berries or something instead of chocolate chips- it's your call based on what you like. In a shweddy ball.
I'm working on a couple of other recipes that I am hoping to post too...but I need to do a little focus group testing tonight on Brad and the Bean before they're ready for primetime. Hopefully I'll have another post coming soon with said recipes!
I'm out for now, thanks for reading & for all your bloglove- the feeling is mutual!
xoMelissa
Sunday, January 16, 2011
I Aimed For STRONG, Not Skinny....
Hey Everyone What's Shakin?
Let me first just say that this post may be the teensiest bit more heartfelt for me- my apologies if this is your first visit and you kinda wonder what you're reading. But fear not! I am usually WAAAAYYY more full of beans than this, so please do keep reading!
I feel like for some reason, I wanted to share with you all why excercise is so very very important in my life, a bit of a backstory. Maybe you'll feel like this post speaks to your own experience, or something that's going on in your life, even if our stories aren't identical- I hope it resonates with you on some level if you have stuff going on that is difficult.
So the truth is, my story isn't one about how I was once obese and worked hard to lose a lot of weight and overcome adversity (this of course notwithstanding the 65 pound weight gain I enjoyed while pregnant with the Bean, but I chalk that up to a strict Kraft Dinner & chocolate diet during my pregnancy. No comment ok?) I am inspired DAILY by people who this is true for. I think it's extraordinary and I am humbled by it. But that isn't me.
After the Bean was born, we really wanted to make a sibling for her. Or two, to be exact. Apparently, the Universe had other plans for me. To make a long story short(ish), I had no problem conceiving, I just couldn't seem to stay that way. This happened more than a couple of times, and every time it happened, it really took a dangerous toll on me physically and more significantly, emotionally. It got to a point a couple of years ago, where I was really angry & dissapointed with myself- my own body, to be truthful. I felt, physically, like a failure; like my body failed me. I LOATHED by body. I wasn't clinically depressed, but there were times when I didn't want to get out of bed; I was so profoundly sad and I wondered if I could ever possibly feel better about my situation and myself. I felt like my body was sabotaging my plans and it was all my fault. I felt weak, trapped in a body that wasn't doing what I wanted it to. I could barely stand myself, and I know it was hard for the people around me too. I am fortunate to have such an amazing support system of family & friends though, they held me up on so many levels.
But what happened was, in the midst of all this overwhelming sadness, an idea came into my head. When I was at my absolute lowest, this voice in my head said: "If I can just get to the gym. If I can just get there, and start getting physically strong, everything will be ok." I know it's hokey, but it's the truth. So as soon as my doc gave me the go-ahead, I was there. I started at 2, 3, and then 4 days a week. I hired a trainer. I was shy about being in a place where there were so many strong, beautiful bodies, where I didn't 'belong' with my sad face, soft, half-pregnant looking physique. But I sweated my a*s off, started doing pushups and lifting weights. The more often I went, the stronger I felt & looked, and the better I felt about myself. I was transformed.
So even though I DON'T necessarily know what it feels like to feel trapped in a body that is bigger than I would like, I know what it feels like to hate your body and feel like a prisoner in it or like you're not the one calling the shots. And although some people may turn to their Faith, or support groups, or booze or medications or whatever to heal what ails them, I turned to fitness. And it saved me. Becoming STRONG saved me. Yes, I am on the 'leaner' side, I won't lie- but that was a side effect of working hard and making changes to the way I eat so I would FEEL stronger & more energized. These days, working out is as much a part of my life as breathing, eating healthfully (at least 90% of the time), drinking wheatgrass and well, you know, enjoying a little vino when I feel like I want to. I'm not obsessed with excercising to burn calories or be skinny or anything- it's about feeling strong. Because I've lived through the alternative and have no desire to go back there.
Becoming a personal trainer & fitness instructor was the next step for me. As cheesy as it might sound, I wanted to help other people- particularly women- feel as good about themselves as I managed too, by incorporating physical activity into their lives.
Let me be clear: I am certainly not a doctor and I'm not advising anyone to go off medication and hit the elliptical to cure themselves. All I'm saying is that in my particular case, improving my fitness & strength helped heal my body, my mind and improved my self esteem, mkay? Just sayin.
This isn't a pity party I'm trying to start here. I'm just trying to give my own example of how aiming to get strong, rather than just skinny, lifted me out of the worst time of my life. Maybe the same will be true for you.
OOOFFF! That's heavy, yo! I'm done! Have a great day, and rest assured my next post will be full of the regular shenanigans and a healthy yumptious recipe a'ight?
Later!
xoMelissa
Let me first just say that this post may be the teensiest bit more heartfelt for me- my apologies if this is your first visit and you kinda wonder what you're reading. But fear not! I am usually WAAAAYYY more full of beans than this, so please do keep reading!
I feel like for some reason, I wanted to share with you all why excercise is so very very important in my life, a bit of a backstory. Maybe you'll feel like this post speaks to your own experience, or something that's going on in your life, even if our stories aren't identical- I hope it resonates with you on some level if you have stuff going on that is difficult.
So the truth is, my story isn't one about how I was once obese and worked hard to lose a lot of weight and overcome adversity (this of course notwithstanding the 65 pound weight gain I enjoyed while pregnant with the Bean, but I chalk that up to a strict Kraft Dinner & chocolate diet during my pregnancy. No comment ok?) I am inspired DAILY by people who this is true for. I think it's extraordinary and I am humbled by it. But that isn't me.
After the Bean was born, we really wanted to make a sibling for her. Or two, to be exact. Apparently, the Universe had other plans for me. To make a long story short(ish), I had no problem conceiving, I just couldn't seem to stay that way. This happened more than a couple of times, and every time it happened, it really took a dangerous toll on me physically and more significantly, emotionally. It got to a point a couple of years ago, where I was really angry & dissapointed with myself- my own body, to be truthful. I felt, physically, like a failure; like my body failed me. I LOATHED by body. I wasn't clinically depressed, but there were times when I didn't want to get out of bed; I was so profoundly sad and I wondered if I could ever possibly feel better about my situation and myself. I felt like my body was sabotaging my plans and it was all my fault. I felt weak, trapped in a body that wasn't doing what I wanted it to. I could barely stand myself, and I know it was hard for the people around me too. I am fortunate to have such an amazing support system of family & friends though, they held me up on so many levels.
But what happened was, in the midst of all this overwhelming sadness, an idea came into my head. When I was at my absolute lowest, this voice in my head said: "If I can just get to the gym. If I can just get there, and start getting physically strong, everything will be ok." I know it's hokey, but it's the truth. So as soon as my doc gave me the go-ahead, I was there. I started at 2, 3, and then 4 days a week. I hired a trainer. I was shy about being in a place where there were so many strong, beautiful bodies, where I didn't 'belong' with my sad face, soft, half-pregnant looking physique. But I sweated my a*s off, started doing pushups and lifting weights. The more often I went, the stronger I felt & looked, and the better I felt about myself. I was transformed.
So even though I DON'T necessarily know what it feels like to feel trapped in a body that is bigger than I would like, I know what it feels like to hate your body and feel like a prisoner in it or like you're not the one calling the shots. And although some people may turn to their Faith, or support groups, or booze or medications or whatever to heal what ails them, I turned to fitness. And it saved me. Becoming STRONG saved me. Yes, I am on the 'leaner' side, I won't lie- but that was a side effect of working hard and making changes to the way I eat so I would FEEL stronger & more energized. These days, working out is as much a part of my life as breathing, eating healthfully (at least 90% of the time), drinking wheatgrass and well, you know, enjoying a little vino when I feel like I want to. I'm not obsessed with excercising to burn calories or be skinny or anything- it's about feeling strong. Because I've lived through the alternative and have no desire to go back there.
Becoming a personal trainer & fitness instructor was the next step for me. As cheesy as it might sound, I wanted to help other people- particularly women- feel as good about themselves as I managed too, by incorporating physical activity into their lives.
Let me be clear: I am certainly not a doctor and I'm not advising anyone to go off medication and hit the elliptical to cure themselves. All I'm saying is that in my particular case, improving my fitness & strength helped heal my body, my mind and improved my self esteem, mkay? Just sayin.
This isn't a pity party I'm trying to start here. I'm just trying to give my own example of how aiming to get strong, rather than just skinny, lifted me out of the worst time of my life. Maybe the same will be true for you.
OOOFFF! That's heavy, yo! I'm done! Have a great day, and rest assured my next post will be full of the regular shenanigans and a healthy yumptious recipe a'ight?
Later!
xoMelissa
Friday, January 14, 2011
You Know What They Say About A Girl With Big Feet....
Hey Everyone, how goes your Friday? Sorry it's been a while since I had anything to talk at ya about, but things were a bit hectic as I settled into my new routine. I've started teaching aerobics classes, and have been taking on new personal training clients, while still doing the everyday Mommy/life stuff and my own excercise regime, so it's taking a bit of adjustment, in a good way. Today I decided to take the day off, especially from excercise, as it's been a pretty large physical activity week for me. A rest day never hurt anyone, right? By tomorrow I'll be chomping at the bit I'm sure!
So speaking of excercise, I've been in the market for a new pair of sneaks. Whatever, right? Get down to Sportcheck or Foot Locker just and buy some, right? Yeah not so much. Because some of us don't just have feet. We have pontoons. Those of you who know me personally know it- I'm like a frickin' sasquatch, and you can see my feet coming around a corner before you see the rest of me. It's brutal. You also know that one of the highest compliments you can give me is: "Wow, those shoes/boots/pedicure/etc make your feet look so SMALL!".
This is nothing new. I was fitting into my Mom's dainty size 8s in the 6th grade. Uncles used to encourage me to really get into barefoot waterskiing before I even hit my teens. I think I was supposed to be taller, but oh well. I could go on and on with anecdotes like this, but I think you're probably starting to get the point.
You know what they say about a girl with big feet...we need big shoes. And that can be a tricky proposition when you're rockin' a set of size 10-11 feet. So for that reason, shoe shopping- particularly running shoe shopping- ranks somewhere lower on the list than Bikini Shopping and Bra Shopping. Too much info. Sorry. Just sayin'. Lady readers, that might resonate with ya's.
So wish me luck in my search eh. And if you have any tips for where us particularly Pediendowed folks can get a pair of quality sneaks that don't make us look like Ronald McDonald.
Meantime, how about a recipe for something super easy that sounds fancy? Behold: Miso Glazed Baked Salmon. Great anytime, takes just a few minutes to make, can even be served for a dinner party. If you don't have Miso in your life yet, give it a go. It will satisfy your 'Salt Tooth' in a healthy way. Miso is a fermented soy bean paste (please, don't stop reading, it really is good!) that's got B12 vitamins,and trace minerals zinc, manganese & copper. Plus it's high in protein. Here's the recipe:
Ingredients:
1 TBS grapeseed or vegetable/canola oil
1 large garlic clove, minced
1/2 tsp Chinese Five Spice Powder
1/2 cup red miso paste
1/2 cup maple syrup
2 TBS brown rice vinegar
hot pepper sesame oil to taste (or sesame oil & dried red pepper flakes if you can't find it)
Directions:
Heat oil in a small saucepan over med heat. Add garlic and 5 spice powder and cook for about 30 seconds or til it becomes fragrant. Whisk in the remaining ingredients (except sesame oil & pepper flakes),bring to a boil and cook, whisking constantly for about 3-4 minutes or until slightly thickened. Season to taste with hot pepper sesame oil. Let the sauce cool & thicken further before using.
I like to drizzle this sauce over baked or barbecued salmon portions. But if you're not feeling the fish love then drizzle over steamed/roasted veggies or protein of your choice. It's delish.
Alrighty, hope your weekend gets off to a good start! Mine is bound to; I'm training a client first thing tomorrow morning then getting ready for a bootcamp with Tommy Europe from the television shows 'The Last 10 lbs Bootcamp' and 'Bulging Brides'. I hope he doesn't make me cry. We'll see. So if it's cool I'll post after the weekend with those shenanigans.
Have a great one, thanks for reading!
xoMelissa
So speaking of excercise, I've been in the market for a new pair of sneaks. Whatever, right? Get down to Sportcheck or Foot Locker just and buy some, right? Yeah not so much. Because some of us don't just have feet. We have pontoons. Those of you who know me personally know it- I'm like a frickin' sasquatch, and you can see my feet coming around a corner before you see the rest of me. It's brutal. You also know that one of the highest compliments you can give me is: "Wow, those shoes/boots/pedicure/etc make your feet look so SMALL!".
This is nothing new. I was fitting into my Mom's dainty size 8s in the 6th grade. Uncles used to encourage me to really get into barefoot waterskiing before I even hit my teens. I think I was supposed to be taller, but oh well. I could go on and on with anecdotes like this, but I think you're probably starting to get the point.
You know what they say about a girl with big feet...we need big shoes. And that can be a tricky proposition when you're rockin' a set of size 10-11 feet. So for that reason, shoe shopping- particularly running shoe shopping- ranks somewhere lower on the list than Bikini Shopping and Bra Shopping. Too much info. Sorry. Just sayin'. Lady readers, that might resonate with ya's.
So wish me luck in my search eh. And if you have any tips for where us particularly Pediendowed folks can get a pair of quality sneaks that don't make us look like Ronald McDonald.
Meantime, how about a recipe for something super easy that sounds fancy? Behold: Miso Glazed Baked Salmon. Great anytime, takes just a few minutes to make, can even be served for a dinner party. If you don't have Miso in your life yet, give it a go. It will satisfy your 'Salt Tooth' in a healthy way. Miso is a fermented soy bean paste (please, don't stop reading, it really is good!) that's got B12 vitamins,and trace minerals zinc, manganese & copper. Plus it's high in protein. Here's the recipe:
Ingredients:
1 TBS grapeseed or vegetable/canola oil
1 large garlic clove, minced
1/2 tsp Chinese Five Spice Powder
1/2 cup red miso paste
1/2 cup maple syrup
2 TBS brown rice vinegar
hot pepper sesame oil to taste (or sesame oil & dried red pepper flakes if you can't find it)
Directions:
Heat oil in a small saucepan over med heat. Add garlic and 5 spice powder and cook for about 30 seconds or til it becomes fragrant. Whisk in the remaining ingredients (except sesame oil & pepper flakes),bring to a boil and cook, whisking constantly for about 3-4 minutes or until slightly thickened. Season to taste with hot pepper sesame oil. Let the sauce cool & thicken further before using.
I like to drizzle this sauce over baked or barbecued salmon portions. But if you're not feeling the fish love then drizzle over steamed/roasted veggies or protein of your choice. It's delish.
Alrighty, hope your weekend gets off to a good start! Mine is bound to; I'm training a client first thing tomorrow morning then getting ready for a bootcamp with Tommy Europe from the television shows 'The Last 10 lbs Bootcamp' and 'Bulging Brides'. I hope he doesn't make me cry. We'll see. So if it's cool I'll post after the weekend with those shenanigans.
Have a great one, thanks for reading!
xoMelissa
Thursday, January 6, 2011
Am I Losing My Touch?! And a Taco Salad Recipe
Hey Everyone! How's it going? Is January getting started on the right foot for you? It is for me, fo sho! After a magical but low key Christmas & New Years will my little family of 3, we're back in the swing of things. Bean's back at school, I am back at the gym with a vengeance & an eye to achieving some fresh goals (one of which involves a bicep curl & a 35 lb dumbbell, we'll see how that goes, ahem), new personal training clients signing up AND...my aerobics classes starting on Monday out in my little village. I am nervous & excited, can't wait for people to show up and hopefully feel like they're getting something out of it!
What are your goals as far as fitness for this year? Any changes on the horizon?
So the gym is hopping, as I'm sure you can imagine. Lots of newbies, great to see them working hard to change something in their lives. I love it. What I don't love? One of the 'oldies' whose still kicking around the place. He's this guy, a real pain the butt, lurks around the place making googly eyes at all the ladies, innapropriate comments, touchy-feely, very icky. I've complained to management about him, and said a few things to him to head him off, and it works....for a little while. But then he's right back at it within a few weeks, drives me nuts. At my gym I'm usually one of the only girls in the weight room, which can sometimes be intimidating enough- do I really need this douchebag there to make it uncomfortable?
And the worst part is, I think I might be losing my touch. My touch with the Look of Death (aka Beotch Face) that is. I mean, this look has been known to fell a man at 20 paces- just ask Brad (don't worry, he's ok now). They wither as soon as I bust it out, sometimes even curl into fetal position on the floor, it's never failed me. So I tried it on Mr Douchey yesterday and it appears he is my Kryptonite. Didn't even phase him. Googly eyes just got bigger and inane comments presented....haallllp! What do I do? Any thoughts? Advice?
Alright, enough yakking. How about a recipe? Taco Salad is a real standbye in this house. The Bean absolutely ADORES it, and so do we. It makes a huge amount of food, which is great for leftovers. And it is superb for entertaining too because the platter is pretty impressive looking. I think it's pretty healthy, especially if you use extra lean ground beef or even better, ground turkey or chicken. This was our New Year's Supper, a nice fresh, clean way to start the New Year. Here it is:
Ingredients:
1 pound extra lean ground beef or ground turkey
1 onion, minced
2 TBS minced garlic
1 tablespoon chili powder, or to taste
1/2 teaspoon ground cumin, or to taste
Salt and pepper, to taste
1 can EACH of black beans,kidney beans, & corn niblets, drained and rinsed
1 head Romaine lettuce, torn into small pieces
1 - 2 tomatoes, cut into bite-size pieces (or halved cherry tomatoes)
1 cuke, chopped
1 sweet bell pepper (colour of your choice), chopped into chunks
1/2 cup sliced green onions
Chopped cilantro to taste (optional)
1/2 cup sliced black olives (optional)
1 or 2 avocados, sliced or guacamole
1 cup grated Cheddar cheese
Salsa, Sour Cream, Tabasco
Directions:
On a LARGE platter, arrange the lettuce as a base, like a bed. Spread kidney beans over lettuce, then black beans, then corn. Scatter chopped peppers, cukes & tomatoes around the perimeter of the salad base (so the platter doesn't turn into a mountain). When you're almost ready to serve, fry ground beef or turkey with chopped onion & garlic, add chili powder, cumin, salt & pepper and fry together till meat is cooked through and fragrant from the spices. Top salad platter with meat, then green onions, olives, then cheese & cilantro. You can either buy a vinnaigrette of your choice to go with it, or make one with Olive Oil, Lime Juice, Salt, pepper, agave/honey, garlic. To be honest, there are so many flavours going on here that lately we haven't even been using a dressing. Serve with salsa, sour cream, tabasco (I put that s%$t on everything!) and guac. I also like to make nachos (with baked chips instead of fried) OR quesadillas made with Ezekiel wraps....Enjoy!
Alright guys I gotta scoot so bye for now. Thank you for reading. I appreciate it immensely and look forward to your feedback. For reals....
xoMelissa
What are your goals as far as fitness for this year? Any changes on the horizon?
So the gym is hopping, as I'm sure you can imagine. Lots of newbies, great to see them working hard to change something in their lives. I love it. What I don't love? One of the 'oldies' whose still kicking around the place. He's this guy, a real pain the butt, lurks around the place making googly eyes at all the ladies, innapropriate comments, touchy-feely, very icky. I've complained to management about him, and said a few things to him to head him off, and it works....for a little while. But then he's right back at it within a few weeks, drives me nuts. At my gym I'm usually one of the only girls in the weight room, which can sometimes be intimidating enough- do I really need this douchebag there to make it uncomfortable?
And the worst part is, I think I might be losing my touch. My touch with the Look of Death (aka Beotch Face) that is. I mean, this look has been known to fell a man at 20 paces- just ask Brad (don't worry, he's ok now). They wither as soon as I bust it out, sometimes even curl into fetal position on the floor, it's never failed me. So I tried it on Mr Douchey yesterday and it appears he is my Kryptonite. Didn't even phase him. Googly eyes just got bigger and inane comments presented....haallllp! What do I do? Any thoughts? Advice?
Alright, enough yakking. How about a recipe? Taco Salad is a real standbye in this house. The Bean absolutely ADORES it, and so do we. It makes a huge amount of food, which is great for leftovers. And it is superb for entertaining too because the platter is pretty impressive looking. I think it's pretty healthy, especially if you use extra lean ground beef or even better, ground turkey or chicken. This was our New Year's Supper, a nice fresh, clean way to start the New Year. Here it is:
Ingredients:
1 pound extra lean ground beef or ground turkey
1 onion, minced
2 TBS minced garlic
1 tablespoon chili powder, or to taste
1/2 teaspoon ground cumin, or to taste
Salt and pepper, to taste
1 can EACH of black beans,kidney beans, & corn niblets, drained and rinsed
1 head Romaine lettuce, torn into small pieces
1 - 2 tomatoes, cut into bite-size pieces (or halved cherry tomatoes)
1 cuke, chopped
1 sweet bell pepper (colour of your choice), chopped into chunks
1/2 cup sliced green onions
Chopped cilantro to taste (optional)
1/2 cup sliced black olives (optional)
1 or 2 avocados, sliced or guacamole
1 cup grated Cheddar cheese
Salsa, Sour Cream, Tabasco
Directions:
On a LARGE platter, arrange the lettuce as a base, like a bed. Spread kidney beans over lettuce, then black beans, then corn. Scatter chopped peppers, cukes & tomatoes around the perimeter of the salad base (so the platter doesn't turn into a mountain). When you're almost ready to serve, fry ground beef or turkey with chopped onion & garlic, add chili powder, cumin, salt & pepper and fry together till meat is cooked through and fragrant from the spices. Top salad platter with meat, then green onions, olives, then cheese & cilantro. You can either buy a vinnaigrette of your choice to go with it, or make one with Olive Oil, Lime Juice, Salt, pepper, agave/honey, garlic. To be honest, there are so many flavours going on here that lately we haven't even been using a dressing. Serve with salsa, sour cream, tabasco (I put that s%$t on everything!) and guac. I also like to make nachos (with baked chips instead of fried) OR quesadillas made with Ezekiel wraps....Enjoy!
Alright guys I gotta scoot so bye for now. Thank you for reading. I appreciate it immensely and look forward to your feedback. For reals....
xoMelissa
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