Keeping up with the Joneses!

I am sure you all have heard this phrase before and even seen the movie with Demi Moore in it. This phrase, “keeping up with the Joneses”, refers to the comparison to one’s neighbor as a benchmark for social class or the accumulation of material goods.

As I walk into the gym everyday and see all these ladies on the cardio machines with these awesome lululemon outfits, nice long hair in a ponytail, toned and strong bodies, I can’t help but wonder “are we trying to keep up with the Joneses too”?…this can totally relate to fitness as well.

If you think about it, we spend our lives trying to get better physically, building a strong body, trying to lose weight, have the perfect shape, and let’s admit ladies, sometimes we even wish we had that toned, lean muscle body from that lady you see at the gym everyday that probably spends double the time working out than you do.

Now, is it healthy to do so? It all depends. It can be healthy if the person you look up to or trying to become like it’s a good fitness motivator that pushes you to be better, keep a healthy lifestyle, and teaches you how to live a balanced life. However, it could be unhealthy if you go to the extreme by adopting unhealthy eating habits just because you want to look like someone you might never be able to. This is where most of the eating disorders will become an issue and part of your life. I once met a beautiful young girl who wanted to look like the models you see on the Victoria’s Secret catalog. Unfortunately, she became bulimic and got really sick after a couple of years. Also, you have others that are desperate to lose weight that they become anorexic as well.

My recommendation: It is okay to “keep up with the Joneses” when it comes to fitness as long as you do not put your body and health in danger. I see and admire many women in the fitness industry, and there is absolutely no denial that I want and wish to look like them, but at the same time I have to be realistic that I do not have the same body as them, and I can only do and give my best to be fit, strong, and healthy. We always want more, but let’t not take it to the extreme….your health is first, and health is wealth.

Lemon-garlic Shrimp and Grits!

Very simple, healthy, and delicious shrimp recipe for those looking to have a nice meal this coming Valentine’s day!

Ingredients
3/4 cup instant grits
Kosher salt and freshly ground black pepper
1/4 cup grated parmesan cheese
3 tablespoons unsalted butter
1 1/4 pounds medium shrimp, peeled and deveined, tails intact
2 large cloves garlic, minced
Pinch of cayenne pepper (optional)
Juice of 1/2 lemon, plus wedges for serving
2 tablespoons roughly chopped fresh parsley

Directions
Bring 3 cups of water to a boil in a medium saucepan over high heat, covered. Uncover and slowly whisk in the grits, 1 teaspoon salt and 1/2 teaspoon pepper. Reduce the heat to medium low and cook, stirring occasionally, until thickened, about 5 minutes. Stir in the parmesan and 1 tablespoon butter. Remove from the heat and season with salt and pepper. Cover to keep warm.

Meanwhile, season the shrimp with salt and pepper. Melt the remaining 2 tablespoons butter in a large skillet over medium-high heat. Add the shrimp, garlic and cayenne, if using, and cook, tossing, until the shrimp are pink, 3 to 4 minutes. Remove from the heat and add 2 tablespoons water, the lemon juice and parsley; stir to coat the shrimp with the sauce and season with salt and pepper.

Divide the grits among shallow bowls and top with the shrimp and sauce. Serve with lemon wedges.

If you want to find more healthy recipes, read more at: http://www.foodnetwork.com

Zucchini with corn and cilantro!

I love finding new recipes, and I found a perfect one for a snack, side dish, or even your main meal (if you are a vegetarian). You can add some protein to this recipe such as fish or chicken!

Ingredients

• 1 teaspoon olive oil
• 3 1/2 cups cubed zucchini (about 1 pound)
• 1 cup frozen whole-kernel corn
• 1 tablespoon chopped fresh cilantro
• 1 teaspoon fresh lime juice
• 1/4 teaspoon salt
• 1/8 teaspoon freshly ground black pepper

Preparation

Heat oil in a large nonstick skillet over medium-high heat. Add zucchini and corn; cook, stirring occasionally, 7 to 8 minutes or until zucchini is crisp-tender.

Remove from heat, and stir in cilantro and remaining ingredients.

Find more delicious and easy to make recipes on health.com

The Plan-Do-Check-Act in Fitness

As a process improvement consultant, I have worked with many departments that are in need of change. By using the PDCA (Plan-Do-Check-Act) methodology for process improvement, we are able to analyze the problem, eliminate waste and apply new changes, check the results, and implement or modify the process.

The PDCA methodology can also be applied to your fitness goals. This tool can help you identify bottlenecks, apply new changes, check the results after the change, and implement or modify your current actions that will ultimately help you get to your desired fitness level.

The quote “If you are not part of the solution, you are part of the problem” written by Eldridge Cleaver reminded me that sometimes we remain to be the problem and never find a solution. We all have struggles, but if we do not take the time to analyze our problem(s) and come up with a solution(s), we will never achieve the results we want. If your fitness goal is to maintain a healthy weight, but you are constantly eating unhealthy food or eating more calories than what you burn, then it is obvious that your eating is part of the problem, and you know it but do nothing about it.

For the past couple of months, I have been struggling with my weight. I knew I wasn’t following a proper diet, and with my long distance runs, I was burning more calories than I was consuming leaving me in the underweight category. One day, I had to think about what my problem was and make a change. I realized I was part of the problem, not the solution. So I decided to change my training, my diet, and slowly but surely I have been able to gain some weight. I still have a few more pounds to gain, but I will get there. I know my attitude and obsession was part of the problem, but I made a change, I am slowly seeing the results, and I am determined to follow my new plan and have a healthy life!

Remember, be part of the solution! If you haven’t been able to reach your fitness goals, start implementing the PDCA tool by analyzing your problem, look at your actions and make changes…you will then see the results you want! Fitness is a continuous process that has to be constantly improved.

Be S.M.A.R.T for 2015!

If there’s something I know about Strategic Planning, is how to build S.M.A.R.T goals. You can actually apply this to your personal goals as well. Here is how:

S: Specific. Be specific about your goals, what you are trying to achieve in life, and what type of results you want to see.

M: Measurable. Once you have a specific goal, make sure you are able to measure it. If it can’t be measured, then go back to your goal and modify.

A: Achievable. There’s a difference between wanting something, and actually doing it. Make sure you are capable of achieving your goal based on the timeline, and resources available to do so.

R: Realistic. Be smart about your goals and how realistic they are. Make sure you are able to complete your goal without any complications. For example, if you want to lose 10 pounds in one year, set realistic goals per month and don’t try to lose 10 pounds in 3 weeks

T: Time-based. Give yourself a timeline for achieving your goals. This will keep you focused and will push you to do what you said you would do to achieve your goal.

So go ahead and set some S.M.A.R.T goals, start working on it, and change your life forever!

Stay away from the muffin top…

Every holiday we have the tendency of eating that extra plate, workout less, and end up with the unwanted muffin top. Then, we come up with these New Year’s resolutions we know are unrealistic. Avoid going through all that mess and make a checklist that will help you stay on track, fit, and away from getting a muffin top! Place it somewhere you will see it all the time.

1. Drink water before, during, and after meals
2. Avoid high calorie/sugary drinks
3. Remember portion control, especially on the sweets!
4. Make a workout schedule and follow it
5. If traveling, pack your workout clothes
6. Hit the fruits and veggie trays first before having your meal
7. Walk or take the stairs when possible
8. Plan outdoor activities with the family
9. Do not take leftovers home
10. If going to a party, eat before you leave.

Stays focused during the holidays, but have fun and enjoy this time of the year!