Clean Eats: Meal Prep Sundays

Hello Lovelies!
If you all keep up with me on Facebook, then you have access to all of the workouts that have been included in the 90 day challenge.  Today I am sharing one of the meals that I prepare from time to time. 

Stuffed Poblano Peppers and Roasted Zucchini
Ingredients:

• 1 lb of Lean Ground Turkey
• 3 Poblano Peppers
• 3 Zucchini's
• 1/2 cup of Tomato Sauce ( I used Ragu)
• Seasonings of choice
• Olive Oil

Brown ground turkey in a Wok or skillet and season the meat to your liking.  While ground turkey is browning, cut the tops off of the poblanos, remove seeds and cut in half lengthwise.  Place poblanos on a baking dish.  Slice zucchinis and place in a roasting pan.  Sprinkle with seasoning and drizzle a tsp of olive oil over the zucchini.  Toss and shake the zucchini in the roasting pan to get an even coat of oil.

Once the turkey is finished browning, add in tomato sauce and stir until meat is coated.  Scoop out the ground turkey and place inside the poblano halves.  Top meat with a tsp of tomato sauce.

Bake poblanos and zucchini for 20-30 minutes on 350 degrees uncovered.  Remove poblanos and zucchini and cover the zucchini with the top to the roasting pan for about 10 minutes. 

Enjoy!!

Until Next Time,

Work It Out Wednesday: 90 Day Challenge Update

Good Morning Lovelies!!
First I would like to thank everyone who has decided to join in on the 90 day challenge.  It is going strong on my Facebook Page.  Please check it out here.

We are currently on Week Three and I have posted the workouts below for you to try.  I have also posted the video explaining what I eat.  Please don't hesitate to ask questions.  I want to help you accomplish your goal!  It is very fulfilling when you accomplish such a milestone.  Once I accomplished mine, I set another one so that I remain focused and on track.

The key is to begin right where you are.  Your day one might be different from the next person's, but what matters is that you get started.

WEEK ONE

WEEK TWO



WEEK THREE 

Until Next Time,

90 Day Challenge Requirements

Happy Thankful Tuesday!!
You have a lot to be thankful and grateful for!

Today, I want to go over some items that you will need while on this challenge.  We will begin this challenge on Monday April 29th!!! You will have the remainder of this week and the weekend to get your grocery shopping completed and to write out your plan for the next 90 days.

First things first; get your head in the game.  You have to have a new mindset in order to accomplish what might seem impossible to you.   Remove the word CAN'T from your vocabulary. 

Next you are going to have to EAT.  Stop starving yourself and depriving your body of the nutrients it needs.

Then, you have to get to MOVING.  You don't have to spend hours in the gym or even go to a gym.  You can use what you have at home i.e. stairs, your back yard, your garage, your living room etc.  It all depends on what your goal is at this point.  I will send you weekly workouts to do each day.  To some it might seem like it is not enough and to others it might seem crazy.  But, think about it this way.  Are you even doing any of this right now?  Do you even take 30 minutes out of your day to focus on creating a HEALTHY body for yourself?  Now is the best time as ever to get on board.  We are all going to encourage each other and hold one another accountable.  Your body is going to respond to these changes if you carry them out properly.

Requirements: 

• A Positive and Can Do Attitude
• A Current Photo:  Take a picture of your body as it is right now.  Look at it and focus on what you want to change in that picture.  Tuck it away so that you can use it later for a comparison.
• Food: Write out your grocery list.  There will be a video posted tomorrow showing you all my groceries for this week.
• DO NOT CALL THIS A DIET.  This is taking control of your diet/nutrition, but you are not dieting.  When you diet, you only do something for a period of time, and then you return to your old eating habits once you are finished.  We want to make this a part of our lifestyle.  Believe me; you will not be eating salads everyday all day.  You need more than that anyway :-).
• Get your Body by Vi Shakes on order.  Contact me and I will get you signed up.

Take the remainder of this week to get your mind in order and to get all of the items that you will need.  Make this fun for the entire family!  Please don't hesitate to ask questions.  Let's go!!

Until Next Time,

How to Obtain a Flat Stomach

Hello Loves!
Today I want to talk about the most popular question that I have been receiving. How did you lose your belly fat? What is the secret to flattening your abs?  Well folks, there isn't a magic wand that you can wave and have that flattened midsection appear.  The key to getting your abs flat is your nutrition in conjunction with a form of cardio.   I am telling you this from what I have experienced with my own transormation. 

 Think about this for a moment.  Hypothetically speaking, you perform 100 crunches, 50 leg lifts, and 5 sets of 60 second plank holds for 5 days a week for 4 weeks and you still end up with the same "stomach" that you had 1 month ago.  What seems to be the problem you ask?  Well, if you do all of that work and do not change your eating habits, then you will be only MAINTAINING or even GAINING more body fat.  You have to change your diet/nutrition/eating habits.  You should couple that change with some form of cardio.  This will help increase your heart rate and get your metabolism kicked into gear to burn fat. 

I will tell you what I did to achieve my goals in 3 months, but you have to remember that I was training for my first figure competition and I was working out 6 days a week with 2 cardio sessions per day.  I began my day by first praying to God to sustain me throughout the entire process of changing my body.  I then proceeded to get on my elliptical machine for 45min to an hour on an empty stomach early in the morning.  This is what some call "Fasted Cardio".  Since I had been asleep for the past 6-8 hours, my body did not have any "Food Fuel"  to pull from in order to assist me with my cardio session.  Therefore, my body had to tap into my "Fat" storage to fuel my workout.  Once my morning cardio session was completed, I followed it up with a hearty breakfast that consisted of an egg white omelet that I coupled with spinach and oatmeal.  Since I wasn't adding any sugar to my oatmeal, I added my serving of oatmeal and spinach to the egg whites then proceeded cook my omelet as usual.   Sometimes the omelet turned into scrambled egg whites :-).   Believe it or not, this is a very tasty "entree".   I rarely use salt which is why I have fallen in love with Mrs. Dash Seasonings.  I also add a little salsa to my omelet for more flavor.

For the duration of my day, I eat a total of 5 to 6 meals.  This is key in keeping your metabolism in a "Fat Burning" mode.  There is more to come on the balance of my meals.

Start your day off right and give your body the energy to work in high gear for the remainder of the day.  You have to fuel your body with the proper nutrition.  There is so much that I have to share with you all but I can't do it all in one post.  Be on the look out for recipes, meal preparation tips, workouts that you can do at home, and more. 

Don't wait until tomorrow to begin. START NOW.  Remember this; consistent small changes will equate to big accomplishments.

Until Next Time,

Weightloss Journey and Figure Competition

Hello Loves!
I have been up to lots of great things!  I am very excited and kind of afraid to share my latest fitness results with you all. But, in order for me to be an inspiration and encouragement to others, I have to share where I have been, where I am now and where I am planning to go.

I have always wanted to compete in a figure competition and I made my mind up late last year to do so.  I began training at the beginning of January 2013 and I competed in my first figure competition on April 13, 2013.  I have never experienced anything like it before.  I had an amazing time and I learned a great deal of information!!  I didn't place but I met my goal of getting into enough shape to hit the stage.  I plan on competing again in August and I am working to WIN!

I will be sharing some tips and nutrition information that helped me attain my goal.  In order to continue to improve my body, I have to set a new goal which is to be in a position to win in my next competition.  Please let me know if you have any questions.  Your goal might not be the same as mine, but whatever it is strive for it!  I did it and you can too!!

 

 

 

 

Until Next Time

Work It Out Wednesday: Eating Healthy While Eating Out

Good Afternoon Lovelies!

I love to eat!  I mean I really love to eat so I have to watch myself.  Restaurants are trying to make eating out less stressful for those who are trying to eat healthy.  Recently, I visited Denny’s for breakfast.  I was scouring through the menu when I came across the New Fit Slam.  It looked Yummy on the menu.  I ordered the New Fit Slam, and when it came out it looked better sitting in front of me than it did on the menuJ. 

This dish was composed of the following:

·         Egg whites with fresh spinach and  grape tomatoes

·         Two turkey bacon strips

·         An English muffin

·         Seasonal fruit

I had water as my beverage.  This breakfast tasted great!  I left the restaurant feeling good about not blowing my Insanity workout (Dig Deeper!). 

You also have the option of building your own fit grand slam that include options such as Chicken Sausage Patty, Egg Whites, Wheat Pancakes, Turkey Bacon, Seasonal Fruit, and Yogurt.

There are healthy options out there for us to choose from.  We have to make the choice of what we put into our bodies.  What good is it going to do you if you workout hard but eat badly?  Eating right, clean, healthy or whatever you would like to call it is a necessity if you want to see the full benefits of your workout regimen.

Get to moving and give your body the nutrition it needs.

LEEGO!!

Indulgenceiskey

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Work It Out Wednesday: Lose It App for Smartphones

Good Afternoon Lovlies!!

I just ran across a free app that is dedicated to helping you get on track and stay on track with your fitness goals.  You can download the app here.  You can also use the site to track your progress as well.  You are able to keep a daily log of your meals and exercises.  You can search the foods that you have eaten to add them to your daily log.  Calorie counts accompany the foods that you select.  This is a great tool to have at the tips of your fingers each time you eat or perform an exercise!  So take a few minutes from your busy day to focus on YOU.

Until Next Time,

Indulgenceiskey

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Work It Out Wednesday: Sleep Your Body Can Use

Hello Lovelies!!  What a great day this has been!  This week's topic deals with getting yourself somewhere and going to SLEEP!  Lol!  Anyway, sleep is VERY important when it comes to your health period, but let's take a subsection of your health and deal with fitness.


In order for your body to recover from your workout, run, fitness routine, etc you need sleep.  Your body uses this time to repair itself.  Your body is getting all of your cells, atoms, molecules, etc in order and in the correct alignment so that you can be prepared for the next day's events.  On average, the amount of sleep that you should be getting each night is anywhere between 7 to 9 hours.  I know many of you are saying "What? Only in a perfect world"!  Many factors play a role in allowing you to get the proper amount of rest that you need.  I have heard of people being able to function properly on 5 to 6 hours of sleep.  Everyone's needs differ, but you should take into consideration the complexity of your bodily system and allow it to get at least 6 or 7 hours of sleep.  This is mainly my own opinion.  I can function quite well  on 6 hours but anything over 7 hours, I still feel a little tired when I wake up.  This is mainly due to the stage of the sleep cycle I am in when I awaken.   Read more about the stages of the sleep cycle here and here.


In order to be your best at being productive you need to get some rest.  You will see progress towards your fitness goals a little faster if you allow your body to Rest and Recover. 


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Nature's Indulgence by Dionne

Have a Lovely Day!


 Indulgenceiskey