Size doesn’t matter!

A few days ago, I came across an article with the picture below on some health website. I saved the picture, and carefully started to put my thoughts together so that I could write a blog about it. It amazes me how obsessed we, women in particular, are with the scale, our weight, body image, and clothing size. Based on what we see on TV, the fashion industry, or even at the gym or at work, we have learned to correlate small sizes with healthy bodies.  Curvy girls are healthy too! The picture below depicts that theory. These women are all the same weight but they are all different sizes. Does that mean some of these women are unhealthy because they look bigger even though they weigh the same? Absolutely not!

Taking into consideration your height and weight, you should be able to find your healthy weight range. Don’t beat yourself down because you are not the same size as your thin looking friend. As long as you are within a healthy weight range, your clothing size doesn’t really matter. We all have different bodies and different shapes, so don’t compare yourself with someone who is two feet taller than you but weighs the same.

We are all beautiful regardless of size and weight; we are strong and confident women who at one point in our lives struggle, but are strong enough to take control and overcome any obstacle we face. Remember…. stay healthy, motivated, don’t quit, get back on track and know that you are gorgeous regardless of size.

Mac & Cheese? Bring it on!

We all love Mac & Cheese, but we don’t like the calories that comes with it….of course! Try this “skinny” version recipe of Mac & Cheese and enjoy! It’s Saturday…give yourself a treat =)

Skinny Baked Broccoli Mac & Cheese

Ingredients

• 12 oz (approx. 1 box) whole wheat fusilli pasta
• 1 1/2 tbsp butter
• 1/4 cup minced onion
• 1/4 cup flour
• 2 cups skim milk
• 1 cup fat free chicken broth (vegetarians use vegetable broth)
• 2 cups reduced-fat sharp cheddar
• 12 oz fresh broccoli florets (I used pre-cut bag)
• 2 tbsp grated parmesan
• 1/4 cup seasoned bread crumbs
• cooking spray
• Optional additions: salt and pepper to taste

Directions

Cook pasta and broccoli together in a large pot of salted water, according to package directions for al dente (or slightly under cook 2 minutes). Spray a baking dish with cooking spray. Preheat oven to 375°.

In a large, heavy skillet, melt butter. Add onion and cook over low heat about 2 minutes, add flour and cook another minute, or until the flour is golden and well combined. Add milk and chicken broth and whisk, raising heat to medium-high until it comes to a boil; cook about 5 minutes or until the sauce becomes smooth and thick. Season with salt and pepper (optional).

Once the sauce is thick, remove from heat, add cheese and mix well until cheese is melted. Adjust salt and pepper to taste, add cooked macaroni and broccoli and mix well. Pour into prepared baking dish. Top with grated cheese and breadcrumbs. Spray a little more cooking spray on top.

Bake for 15-20 minutes, then broil for a few minutes to get the breadcrumbs golden.

Nutrition Information

Serves: 8 | Serving Size: 1 cup

Per serving: Calories: 333; Total Fat: 10g; Saturated Fat: 5g; Monounsaturated Fat: 1g; Cholesterol: 28mg; Sodium: 393mg; Total Carbohydrate: 40g; Dietary Fiber: 5g; Sugars: 2g; Protein: 18g

Nutrition Bonus: Potassium: 288mg; Vitamin A: 13%; Vitamin C: 65%; Calcium: 37%; Iron: 4%

Reference:

Homolka, Gina. (2014, September). “Skinny Baked Broccoli Mac & Cheese”. Retrieved from: http://blog.myfitnesspal.com/2014/09/skinny-baked-broccoli-mac-cheese/?utm_source=mfp&utm_medium=email&utm_campaign=recipes_20141020&mkt_tok=3RkMMJWWfF9wsRonva7LZKXonjHpfsX66%2BovWaKygYkz2EFye%2BLIHETpodcMTcVmN6%2BTFAwTG5toziV8R7DBLM153N8QXRTg

Ride Along…

I love working out, but cycling has never been my thing. However, I might have to give it a try after reading some of the amazing benefits this exercise provides. Whether you like to cycle for fun, or to take advantage of the health benefits….just ride along and discover what this type of exercise provides to you. I bet after reading this, you would definitely try it at least once!

According to an article published by Derek Markham, cycling is one of the best all-around activities for improving our health. Keep reading….

1. Good for your heart: cycling will get your going; blood flow improves and so is your cardiovascular fitness which in return, helps decrease the risk of heart disease.
2. Good for your muscles: cycling works your lower body – calves, thighs, and your rear end. So, if you don’t want to hit the weights, try cycling for a few miles with a high intensity rhythm…you will definitely feel the burn!
3. Good for your waistline: regardless of exercise, if you keep your body moving, you will burn calories. Cycling does the same thing! This exercise helps keep your weight down, and speed up your metabolism.
4. Good for mental health: cycling outdoors can definitely be fun, and helps get your mind of from other things that could be stressing you out. Seeing nature distracts and eases your mind, keeps you focused, and relaxed.
5. Good for your immune system: cycling helps prevent certain kinds of cancers, as well as keeping your immune system strong and healthy.

Would you like to go for a ride? Go for it!

Reference:

Markham, Derek. (2011, October). “The top 7 health benefits of cycling”. Retrieved from: http://news.discovery.com/adventure/the-top-7-health-benefits-of-cycling.htm

 

Girls Just Wanna Have Guns…

It is time to give your legs a break and focus on your upper body and work those guns! Here are three upper body workout samples you can start doing today! Like I mentioned on my previous blog “The Magic 6”, our upper body can do 6 different movements. These workouts are a combination of those 6 movements…so start now and show those guns!

Workout Routine #1

1. Bench Press
2. Seated Cable Rows
3. Seated Dumbbell Shoulder Press
4. Lat Pull-Downs
5. Laying Barbell Extensions
6. Barbell Curls

Workout Routine #2

1. Pull-Ups
2. Seated Barbell Shoulder Press
3. Chest Supported Machine Rows
4. Flat Dumbbell Bench Press
5. Dumbbell Curls
6. Cable Press-Downs

 Workout Routine #3

1. Bent Over Barbell Rows
2. Incline Bench Press
3. Chin-Ups
4. Lateral Raises
5. Overhead Dumbbell Triceps Extension
6. Preacher Curls

The Magic 6…

For some of you that have been following/reading my blog, you probably noticed by now that I absolutely love a good, intense, hardcore leg workout….that’s typical in any women. Most women focus on their lower body by working out legs…all the time! However, we need balance in order to have a well proportioned body figure. So yesterday, I decided to do an upper body workout. While doing my workout, I noticed a guy at the gym doing some sort of incline bench press. I asked my boyfriend what that workout was, and he said it was for a different part of your chest muscle. So I decided to do my own research and this is what I found:

Your upper body can push and pull horizontally, push and pull vertically, flex at the elbow, and extend at the elbow. That means a proper upper body workout routine can contain (up to) 6 different exercises that target 6 different movement patterns and/or muscle groups.

• Horizontal Push: A horizontal pushing exercise is any weight training exercise that involves moving a weight out in front of you so that it’s traveling away from your torso horizontally. For example, most chest exercises (like the bench press) fit into this category.
• Horizontal Pull: A horizontal pulling exercise is any weight training exercise that involves moving a weight in towards your torso horizontally from straight out in front of you. For example, most back rowing exercises (like bent over barbell/dumbbell rows) fit into this category.
• Vertical Push: A vertical pushing exercise is any weight training exercise that involves moving a weight up vertically in relation to your torso so that it goes straight over head (or at least in that direction). For example, most shoulder exercises (like the overhead press) fit into this category.
• Vertical Pull: A vertical pulling exercise is any weight training exercise that involves moving a weight down vertically in relation to your torso so that you’re pulling down from over head. For example, most back pulling exercises (like pull-ups/lat pull-downs) fit into this category.
• Elbow Flexion: An elbow flexion exercise is any weight training exercise that involves moving a weight towards you by flexing at the elbow. For example, most biceps curling exercises (like barbell/dumbbell curls) fit into this category.
• Elbow Extension: An elbow extension exercise is any weight training exercise that involves moving a weight away from you by extending at the elbow. For example, most triceps extension exercises (like cable press downs/laying barbell extensions) fit into this category.

That means, when trying to put your workouts together, focus on mixing a little bit of everything based on the 6 movements your upper body can do. You can get started and find different upper body workout samples on http://www.aworkoutroutine.com/upper-body-workout/

Get it done!

 

Staying fit while traveling…

As much as I love to travel, I hate to get out of my usual routine and eat food that I wouldn’t normally eat while at home. Although I try my best to keep everything the same while on vacation, it is hard to control myself from having a few extra drinks, dessert, and all sorts of snacks at random times of the day. By the end, I feel sluggish, out of shape, and sometimes whishing I didn’t go on that vacation. Getting back to the routine is even harder!

As I get ready for next trip, I am already thinking about that same sluggish feeling I will have by the end of it….well, not this time! I want this to be a nice vacation with my loved one, but I also want to keep my routine and lifestyle the same or as close as possible so that I won’t have such a hard time getting back to it upon return.

Here are some of the things I will do before hand to make sure I stay fit while traveling:

Water of bottle: If I have to buy the overpriced bottle of water from the airport, I would probably not drink as much water as I normally do. Therefore, I am taking my own reusable bottle of water. Easy fix!

Workout attire: This won’t be an issue for me. Since we are both traveling for a race, I have to make sure I pack my workout clothes and running shoes. But even if I wasn’t doing a race, I always pack workout clothes anyways.

Pack healthy snacks: Read airport regulations as far as what food items I can bring with me. If possible, I will bring some fruit with along with healthy snacks such as trail mix, nuts, protein bars or anything else that will keep me away from those cookies.

Walk, Walk, Walk: If it is safe to walk, then I will do it! As I mentioned of some of my previous blogs, walking has a lot of health benefits, and by walking, I get to see more of the city I am visiting. So as long as it is safe, I will go for a walk and stay away from taking a cab everywhere I go.

Too easy right? Well, we’ll see how it goes. But like I said, this is my plan and I will do my best to follow it.  If you have a trip coming up, you can follow this plan or make up your own as long as you stay fit while traveling!