Personal Training with Holistic Lifestyle Coach Nicole Moneer

An unedited shot from the photo shoot with Don Bersano, after 8 weeks of training with Nicole.

Turning 51 this past year, I decided it was time to finally fully commit more seriously to my own health. I read many books, magazines and blogs about fitness, exercise and nutrition on my own, but craved more . . . especially with that big fat number looming over my head. I hired Nicole with specific goals in mind and, BAM, she knew, as I suspected, exactly what to do to help me achieve them. Specifically, I wanted to not only tone my buttocks and thighs, getting rid of as much signs of cellulite as I could (you know, the tell-tale signs of aging) but, more importantly, I wanted to ensure I was eating as healthfully as possible.  She helped me improve in those areas and more – with amazingly noticeable physical results showing up in as little as two weeks!! That’s how exact and spot-on she is with her advice both in the kitchen and the gym – advice that are turning into life-changing habits for me.

One of the many finished photos from my fitness shoot with Bersano

When you hire Nicole as your personal trainer and holistic lifestyle coach, you’re not just getting some new exercises to try. You’re getting a knowledgeable coach who truly cares. Through her detailed guidance over a 10-week period, I grew confident to conquer an item on my bucket list I’ve been wanting to do for some time but have been anxious over – my first fitness photo shoot with the well-respected Don Bersano!! And man, was it an uplifting experience with many wonderful shots to showcase my hard work. With Nicole’s help, I cleaned up everything from my water intake, my supplements, and my cooking and grocery shopping. Nicole even provides a comprehensive, delicious collection of recipes that she herself uses!! She offers credible articles whenever I have specific nutritional questions, and she texts just to check up or say Hey. And that’s all before we even step foot in the gym. She made me excited about coming to the gym again after quite a few years of doing the same thing!! I’ve now got a slew of targeted, varied workouts that truly give results, and I’m using equipment I was afraid to touch before. Additionally, as a super organized techie, I completely appreciated the instant share via Google Docs of those circuits for my future review.

Nicole and I – she’s so much fun to work with!!

Hiring Nicole is something that will continue to impact me. My only regret is not hiring her sooner because she’s such a wonderful soul to know!!  Regardless of fitness level, age, gender, etc, Nicole provides healthful, real results. Through her all-around, positive mindset, she’s one of those people who leaves you feeling better about yourself!

Nutrition for Educators

Nutrition for Educators and Other Busy Professionals

Colleagues and friends often ask me how I have so much energy every day, teaching five preps, co-sponsoring the school newspaper, all while maintaining my paper grading load and still finding time to hit the gym five times a week.

A teacher’s day begins very early, and is dictated hourly by the bell. With barely enough time for bathroom breaks between classes, maintaining a healthy energy takes a little bit of planning along with a few prep steps each week. The steps may take a few minutes but will save on energy and precious time later in the week.

1. Prep food. On Sunday, wash fruit, cut and steam veggies, bake some chicken breasts, hard boil eggs, make a batch of oatmeal, bake sweet potatoes . . . the idea is to fill your fridge with as much grab-and-go healthy food that you most certainly won’t feel like preparing after a tiring day at work, when faced with those papers still waiting to be graded.

My Sunday groceries, ready to prep!

2. Snack. It’s just as important to prep the snacks. I love to prepare my own homemade trail mix. It’s much healthier, with no added salt or preservatives. I fill five small, snack size containers with raw pumpkin or sesame seeds, raw walnuts, raw almonds, dried cranberries, dried mulberries . . . whatever nuts and dried fruit I have. Here’s a post of mine telling more about mulberries. By the way, raw/no salt or added sugar is best for your nuts and dried fruit If you’re used to the salt, you will get unused to it, trust me. Give it time and you won’t miss it – either will your heart! If you don’t feel creative with mixing your own, here’s a tried and true recipe, TLC’s trail mix.

My snack mix

 3. Eat breakfast. Here’s where preparing a batch of oatmeal comes in handy. Grabbing a cup of coffee is not enough to sustain you for that early morning class or PLC meeting. Even grabbing a banana and hard-boiled egg is much better than nothing at all, and will get you your important macros (protein, carbs and fat).

 4. Drink water. Carry a water bottle with you throughout the day. You’ll be a reminder to the students to drink more water.  If you need your morning coffee, go for it – but that’s it. Too much caffeine will cause you to crash later. Check out my Reasons to Drink more water for more incentive!

5. Graze. Studies show it’s healthier to eat smaller meals throughout the day versus three big ones. Munch on some fruit or nuts that your brought in-between classes. Spread out meals so that you’re eating every few periods – don’t wait until your last free few moments of the day to gobble.

6. Avoid mindless munching. Bringing in birthday treats is a wonderful way to celebrate colleagues, and special occasions call for a little sweet cheat. If you’re eating healthfully on a regular basis, you deserve a treat, and allowing yourself to do so will avoid an overindulgence later on. Side note:  Avoid food that’s been sitting out all day – it’s bound to be spoiled with bacteria. No one wants that! So step away from the table after, say, Period 6. 🙂

So there it is, six super ways to maintain a healthy diet within even the most busy of days during the school year.  Stay tuned for more healthy recipes, workouts and lifestyle choices!!

A bonus, new recipe I just created – Protein Power Balls!

• 2 Tbsp organic hemp seeds
• 2 Tbsp organic chia seeds
• 1 cup raw gluten-free, slow-cooking oats (I like Bob’s Red Mills but be sure to soak them overnight)
• one mashed banana
• 1 Tbsp raw almond butter (I like Trader Joe’s)

Mix the above ingredients. Form into 1″ balls and refrigerate. Enjoy in a couple hours as a grab-and-go energy snack.

 

St. Patrick’s Day Smoothie

It doesn’t get much greener than this!! 

What makes this smoothie so healthful and energizing is the not-so-secret-anymore spirulina!! Have you heard about this multi-vitamin?!  All it takes is one teaspoonful a day to boost immunity, increase energy and support cardiovascular, eye and brain health.

I teach for three consecutive class periods in the early morning, which means I must be on and ready to go. This smoothie not only tastes better than coffee, it’s a healthy, natural alternative to caffeine. It leaves me satisfied and energized for that first essential half of the day!

Try this combination and you won’t even realize you’re drinking healthfully ~ it’s just too delicious!

Coconut Almond Green Smoothie

• 1 tsp Spirulina
• 2 tbs raw almond butter
• 2 cups spinach
• 1 frozen banana OR 1 avocado (if you don’t want all the sugar)
• 2 tbs unsweetened shredded coconut
• 2/3 cup filtered water

Mix all of the above in a Vitamix or blender, and enjoy!!!!

#EatCleanforEducators

#GradingGirl

Fitness for Educators

A teacher friend and I running a mud run two summers ago.

A teacher’s life is often misunderstood. The illusion of the workday ending mid-afternoon along with summers off is misleading. It underscores the incredible amount of time spent lesson planning, grading, answering parent phone calls and emails, attending meetings, pursuing professional development opportunities and completing coursework to update certifications. As a result, teachers often are frustrated over scheduling time for needed personal commitments as they struggle to juggle the responsibilities outside of the classroom. Coaching and extra-curricular responsibilities often take precedence too. Add a traditional food services menu still offered in schools (high carbs, processed food, sugary drinks, etc) that most would define as less than healthful, and one can see how it can be hard for teachers to stay physically fit.

Teachers like to set positive examples for their students, and we teach the student much more than we teach the content. There can be, however, many roadblocks to teachers’ personal goals, and it’s unfortunate that fitness can easily take a backseat.

As a high school English teacher myself for the past seventeen years, I completely empathize with and understand frustrations. As a fitness enthusiast for most of my life, I’ve utilized tried and true tricks to stay in-shape even during the most stressful days of the school year.

While everyone is different, and there are a variety of specific nutritional plans and exercises that will work well for specific people, here’s a general list of simple practices anyone can incorporate into his or her daily life to promote more healthful living:

Teacher Tips for Being Fit ~

1. Schedule time for exercise. Teachers love to plan ahead and work by schedules so why not write your workouts within your weekly schedule. Scheduling 30 minutes of exercise in for three – four days a week is a good goal.

Before School Option:
Wake up a half hour – one hour early to give yourself time for a morning workout. Whether it’s spending time on basic at-home movement (such as crunches, push ups, bodyweight squats or simple stretches), partaking in a morning jog or visiting the local gym, you will be more wide awake and ready to take on whatever unfolds during the day. Also, getting up before the rest of your household might help squeeze your own needed time in.

During School Option:
If there is a gym facility available for faculty during the day, why not use your free period in the middle of the day for some movement? I know some colleagues who are completely refreshed after doing so and, thereby, combat the afternoon slump we may be susceptible to.

After School Option:
Go to the gym directly after you leave the building or go after dinner. I personally like to get my grading done before I go to the gym so that my mind is free but there’s something to be said for going directly to the gym right after you leave the building – you will get your workout over and leave your evening free for family time and any grading you may have.

2. Join a gym. This is one item in your budget that will be well spent. There are many gyms with various types of packages offered for single or family members, such as Life Time Fitness or XSport.

3. If joining a gym is not an option, exercise at home. There are many body weight routines available online. If you can push yourself through some crunches, push-ups, squats and toe raises at home, you’re off to a great habit. For a comprehensive compilation of home exercises in one convenient place, check out the world’s largest interactive list of over 200 calisthenics exercises HERE at Man vs. Weight.

4. Incorporate more movement during the school day. Take the stairs more often, go talk to colleagues across the building rather than sending emails and make an excuse to walk around the hallways or outside of the building during a free hour. I see some staff members partaking in regular walks every day during their lunch hour. Movement encourages thought, and this can be a great way to problem-solve or generate new ideas. If you really want some motivation, invest in an activity tracker such as a Fitbit.

5. Plan grocery shopping and prepare as many meals as you can over the weekend. I never have time during the week to ponder over meal plans so this is key to keeping me on track with healthful eating. Chances are your grab-and-go meals are going to be much more unhealthful than your planned ones. I peruse favorite magazines or sites such as Clean Eating for healthy recipe ideas, write down ingredients I don’t have at home and take my list to the grocery store.

6. Consume caffeine earlier in the day before noon. There are many benefits to drinking coffee but doing so earlier in the day will help you fall asleep more soundly.

7. Get regular sleep – this one may be the toughest!  You may think you are doing your students a favor by finishing that grading in one particular night but you will undoubtedly do a more thorough job as a wide-awake individual. Studies show this is true.

8. Drink water throughout the day. Stay hydrated. Perhaps keep a thermos at your desk. Yes, we live by the bell but, hey, if you have to run to the restroom in-between periods, that’s another opportunity for movement!

The very infrastructure of a teacher’s day does not cater to our health needs so it’s important that we’re cognizant of all we can do to remedy our time management and stress levels.

Try some of the steps above and you will have more energy for life both in and out of the classroom. Moreover, you will be setting a better example for your students, and will feel more positive about yourself and your life in general.

Cala Lillies

Here is a recipe I traditionally make for Easter gatherings. My cousin affectionatey nicknamed them “deformed twinkies,” and that is exactly the color and consistency of the cake portion. They are called Cala Lillies, however, because of the similar (easy to hold) shape to the flower. Every time I bring a platter of these light and airy gems, they disappear within minutes of landing on the serving table. Check these out for a different spring treat.

Cala Lillies

CAKE PORTION:

~ 3 eggs

~ ¾ Cup sugar

~ 1 Cup flour

~ 1 tsp. baking powder

~ 1 tsp. vanilla

FILLING:

1 carton of whipping cream

Preheat oven to 400 degrees.

Mix the eggs until they are frothy (this is one of the most important parts – mix on a high speed for a few minutes)! Add the sugar, flour, baking powder and vanilla. Beat the entire mixture on low for two minutes.

Drop by teaspoonful onto a greased baking sheet – only six on one sheet at a time; also, place only one sheet in the oven at a time. This will allow you just enough time to “pinch” the ends together when the little ‘lillies’ come out of the oven. (Any more than six, and the dough will cool too much to form the shape properly.)

Place in the oven for five minutes. Immediately take them off of tray with a spatula and pinch the ends together so that they look like cala lillies.

Place whipped cream inside of them.  By the way, sprinkle a sparkle of sugar and a dash of vanilla into your whipped cream right before it reaches its perfect consistency . . . great way to add extra taste to the cream.   May also garnish with one thin piece of pineapple in the middle of the whipped cream to emulate the yellow spadix in the middle of the flower.

BEST Slow-Cooked Turkey Lasagna

A slow-cooked meal is a gift from your early self to your later self.  This one makes the house smell extra scrumptious.

I made this for the first time this Christmas season.  I discovered it in my latest issue of “Muscle and Fitness Hers” (Jan/Feb issue) so you know it’s healthful!!  My family members tried something new this year.  Rather than exchange material gifts (except for the young ones, of course), we took turns preparing special dinners for each other.  Here is what I decided to make . . . it is a definite repeater.  It is, in fact, the best lasagna I’ve made – and it’s healthful, on top of it!!

Slow-Cooked Turkey Lasagna

~ 6 – 8 whole wheat or whole grain lasagna noodles

~ 12 oz 99% fat free ground turkey

~ 1/4 cup red cooking wine

~ 1/2 cup fat-free cottage cheese

~ 1/4 cup grated Parmesan cheese

~ 1 cup low-fat ricotta cheese

~ 6 oz low-fat part skim mozzarella cheese

~ 6 oz can tomato paste

~ 29 – 32 oz tomato sauce

~ 1 cup chopped white onion

~ 2 tsp minced garlic cloves

~ 2 tbsp dried parsley (divided)

~ Mrs. Dash to taste (or whatever spices you have on hand!!)

~ 1/8 tsp ground nutmeg

1. Heat large sauté pan over medium heat.  Cook ground turkey, onion, and garlic until turkey is browned.

2. Add tomato paste, tomato sauce, Mrs. Dash and 1 tbsp of parsley to meat mixture.

3. Simmer for a few minutes on low.  Remove from heat.  Stir in cooking wine and set aside.

4. In another bowl, combine all cheeses with remaining parsley and nutmeg.

5. Spoon one layer of turkey mixture across bottom of slow cooker.

6. Add one layer of dry lasagna noodles (you will need to break them to fit in slow cooker)

7. Add a layer of cheese followed by a layer of cooked turkey.

8.  Repeat steps 5 – 7.

9. Top lasagna with a pinch of parsley, cheese, and 1 – 2 tbsp of red cooking wine.

10.  Cook on low in slow cooker for 7 – 8 hours.

6 Super Foods To Help You Look Younger

Nutrition fascinates me – we can cure, build, and sculpt ourselves with food.  When I retire from the teaching profession, I’m delving into the health/fitness world for sure.  Here’s the latest research I discovered.  According to MSN Health & Fitness, the key nutrients in certain foods will help you look younger. My only complaint is I don’t seem to see anything with frosting on the list. 

Latest dietary guideline calls for 5 - 13 servings of fruit and veggies a day!!!

1. Blood oranges. These are full of antioxidants which decrease aging, increase collagen production and thicken the skin.

2. Shellfish. The fatty acids in shellfish nourish the skin, help maintain skin integrity and keep skin cells performing optimally.

3. Dandelion, turnip and mustard greens. Eating these slightly bitter greens has been shown to lessen your sweet tooth.  (GG hint:  to get my daily dose of greens, I blend mustard greens, a freshly squeezed lemon and strawberry egg white protein in a blender.  Green power smoothie without the bitter taste)

4. Oregano, thyme and parsley. If you have puffy bags under your eyes in the morning, you are likely consuming too much sodium. Instead of salt, season your meals with herbs and spices such as oregano, thyme, rosemary, parsley and garlic.

5. Crunchy vegetables. Celery, carrots, string beans and cauliflower contain cellulose, which helps scrub stains from your teeth — giving you a whiter, brighter smile.

6. Almond milk. Doctors say almond milk is a nutritious dairy alternative because of its high levels of magnesium, potassium, manganese, copper, vitamin E, selenium and calcium. Its natural fatty acids will keep your mind sharp, your immune system strong and your skin glowing.

Go for it.  Even if these don’t tickle your fancy at first read, we’re all looking for some form of fountain of youth, right?  Try it.

Baked Pasta with Chicken Sausage – DELIZIOSO DISH!

I’ve been making this dish since I found it in Martha Stewart’s Everyday Food a few years ago.  I make it often for special people in my life!  I’ve cleaned it up by replacing the heavy cream in the sauce with fat free half & half – it tastes just as scrumptious.  Buon appetito!!!!

Baked Pasta with Chicken Sausage

– 16 oz rigatoni (whole grain or wheat)

-1 tbsp olive oil
-1 medium red onion, chopped
-4 cloves garlic, minced
-1/4 cup vodka (optional)
–1 can (28 oz.) whole tomatoes with juice, lightly crushed with hands
-1/2 tsp dried oregano
–1/2 cup fat free half & half
-10 ounces baby spinach
-12 ounces chicken sausage, halved lengthwise & sliced 1/4 inch thick (I use apple chicken sausage)
-6 ounces fontina cheese (4 ounces cut into 1/2 inch cubes and 2 ounces coarsely grated)
-1/4 cup grated parmesan cheese

Directions:
1. Boil a large pot of salted water. Once boiling, add pasta and cook until al dente, according to package directions. Add spinach, cooking just until wilted. Drain and return contents to pot.
2. While water is coming to a boil, heat oil is a separate skillet over medium heat. Add chopped onion, cooking until translucent (approximately 3 minutes). Stir in garlic. Remove skillet from heat, stir in vodka, and return to heat, cooking until almost evaporated (about 1 minute).
3. Stir in tomatoes and oregano, cooking for 10-15 minutes, until tomatoes are falling apart. Add half & half and cook until warmed through (5 minutes). Season with salt and pepper.
4. Add tomato sauce, sausage, and the cubed cheese to the large pot with the pasta. Toss with a large spoon to coat. Season with salt and pepper. Divide into baking dishes (I use one 9 x 13 and one 8-inch square). Top with remaining shredded cheese and parmesan. Bake at 400 degrees until browned and crisp (20-30 minutes).

**To freeze–prepare dish (except the extra cheese on top) and let it cool. Cover with plastic wrap and freeze. To bake, do not thaw. Remove from freezer, take off plastic wrap, cover with foil, and bake at 400F for 1 1/2-1 3/4 hours. Remove foil, top with additional cheese, and bake for 20-30 more minutes.  It truly tastes just as delicious from frozen!!

Eat Clean GUARANTEED Daily Diet

The safe, effective, GUARANTEED way to lose fat!!

I followed this diet two years ago and lost 6% body fat and 10 pounds gradually within 9 weeks.  A few friends have been asking me about this for some time.   Adjust the grams and calories according to your weight. As long as your total calories amounts to 30 – 35% protein, 40% carbohydrate and 25 – 30% fat, you’ll be losing those lbs while gaining lean muscle.

MY INTAKE:  110 grams Protein = 440 calories; 125 grams Carbs = 500 calories; 29 grams Fat = 260 calories – – – – 1200 calories total per day

Once you calculate your daily intake, here’s the servings per food groups you should include:

Food Group  &  Number of Servings

Bread  – 3
Fruit –  3
Nonfat Milk – 3
Vegetable – 4
Protein Sources
Very Lean – 7
Lean – 5
Medium Fat – 1
Fat – 4

Now here’s an example of how I use this plan:

Breakfast – Water

1 bread = 1/2 cup oatmeal

1 milk = 1 cup fat free milk (used to make my oatmeal)
1 fruit = 2 tb blueberries
1 medium-fat protein = 1 whole egg, hard boiled
1 very lean protein – 2 egg whites
1 fat = 1 tb flaxseed on oatmeal

Snack – Water
1 vegetable = 1 cup mini carrots
1 fat = 6 almonds

Lunch – Water
1 bread = turkey breast wrap
2 vegetable = fill wrap with veggie choices
4 very lean protein = 3 oz turkey
1 fat = 1 oz cheese
free – dijon mustard

Preworkout Snack -Water
Milk = 1 cup plain greek yogurt
1 Fruit = 3/4 cup blueberries

Workout
Water!!!!

Postworkout Smoothie
1 fruit = 1 1/4 cup whole strawberries
1 milk = 1 c fat-free milk
2 very lean protein = 14 g whey protein

Dinner – Green Tea
1 bread = 1/2 baked sweet potato
1 vegetable = 1/2 c asparagus
5 lean protein = 5 oz. wild salmon
1 fat = 1 tsp olive oil for salmon

Homemade Red Velvet Cake

My mother was way ahead of the times.  She started baking red velvet cake when I was a little girl years ago.  At family parties, it commanded many ooos and ahs, and disappeared instantaneously.  As we grew, she stopped making as many desserts as she used to and red velvet cake became a distant taste.  Red velvet, in the meantime, has made quite a name for itself these days. Sprinkles in Beverly Hills started it all with their amazing, infamous Red Velvet Cupcakes!      Well, since my brother and I inhaled many a cupcake from Sprinkles and other cupcake cuties, we asked her to resurrect the recipe this past Christmas so that we could taste and discover just how well our mother’s recipe held up against today’s contenders.  The verdict?  Hands down – my mother’s is more moist and light.  Trust me, my bro and I are both critical and if our own mother’s food was not as flavorful than the famous facsimiles, we would stand and say. If you are at all able in the kitchen, this is worth the labor  . . . especially during the Christmas or Valentine season.  I will still frequent Sprinkles and cherish every bite; but, this is one recipe that illustrates there’s no food like homemade.

Red Velvet Cake

CAKE:
(2 round 8 ” cakes)
~ 4 1/2 oz bottles of red food coloring
~ 1/2 cup shortening, softened and creamed
~ 2 tbs. cocoa (sweetened)
~ 1 1/2 cup sugar
~ 2 eggs
~ 1 cup buttermilk
~ 2 1/4 cups cake flour, sifted 3 times
~ 1 tsp. vanilla
~ 1 tbs. vinegar
~ 1 tsp. baking soda
~ 1 tsp. salt

Preheat oven at 350°.  Mix the food coloring with the cocoa, creamed shortening and sugar.  Add the eggs.  Blend in the buttermilk, the sifted cake flour, and the salt.  Once this is blended well, add the vanilla.  Next, add the vinegar and baking soda.  Bake in two well greased and floured 8″ round cake pans for 30-35 minutes.

CREAM CHEESE FROSTING:
(makes 3 cups)
1/2 cup (1 stick) unsalted butter, at room temperature
6 ounces cream cheese, at room temperature
1 tsp. vanilla extract
3 cups powdered sugar

In a large bowl, using an electric mixer on low speed, beat the butter, cream cheese, and vanilla until smooth and thoroughly blended, about 1 minute. Stop the mixer and scrape the sides of the bowl as needed during mixing.

Add the powdered sugar, mixing until smooth, about 1 minute, then beat on medium speed for 1 minute to lighten the frosting further. The frosting is ready to use, or for flavor additions.

Once the cakes are cool, frost the top of one and place the second one on top of that.  Now, frost away on the rest of the cake!  The more frosting the better!!!!

Top 10 Ways to Boost Your Workout

Happy February!  Having a wee bit of trouble keeping up with your new year’s resolutions?  No worries – here are some ideas for embracing the sheer joy of exercise!

1.  Invest in a spray tan and stroll into the gym with your newly applied color.  It’ll accentuate your muscles and make you feel fabulous flexing them.  My A+ recommendation = Get Your Tan On

2.  Equipment everyone should have at home when you can’t get to the gym:

a.  10 & 15 pound dumbbells

b.  a jump rope (fun, inexpensive, easy cardio!)

c.  an exercise ball – there are so many exercises you can do with this from performing crunches while sitting on the ball to lying on the ground with the ball squeezed between your calves and performing leg raises.

d.  your able-bodied self! (push ups, sit ups, lunges, squats, kicks, etc . . . none of these powerhouse moves absolutely require a piece of equipment)

Honestly, that is all you truly need to get in a solid workout at home.  Check out my Workout for the Weary for more info.

3.  Treat yourself to a new exercise outfit.  My A+ recommendation for the ladies = the Best Yoga Pants Ever!  Trust me!!

4.  Schedule hot yoga, massage, and a mani & pedi all in the same day.  I did this once and can’t wait to do it again.  Heaven on Earth!  My A+ place for hot yoga =  The Only Guaranteed Moment is This One

5.  Break out of your mold and try a new exercise or use a piece of equipment that you’ve never used before at the gym.

6.  Try a new type of cardio.  I just played racquetball for the first time – very fun!!!  Additionally, here’s a review of a class that holds benefits for all gym goers:  Improve Posture and Poise with Pam’s Pilates and Progression in Pam’s Pilates

7.  Can’t commit to one gym?  I just learned about this thanks to TimeOut Chicago!  It’s a Yoga Fitness Passbook that allows you to try one class at many yoga studios.  Genius!!

8.  One goal on my list for this year – and it should be yours too:  schedule a photo shoot with a physique photographer!!  It’ll motivate you to get into tip-top shape.

9.  Double your repetitions on all exercises for a month, then check out your cuts in the mirror!

10.  Check out my favorite resources for fitness facts:  Muscle & Fitness Hers and Oxygen.  Both of these magazines are packed with step-by-step exercise instruction, nutrition nuggets and inspiring fitness facts.  Gentlemen, Muscle & Fitness is highly recommended!

Workout for the Weary

No matter your shape, size, age, agility, strength – you CAN benefit from even the slightest amount of exercise.  I’m about to give my secret away here and reveal the exact exercises I’ve been performing for the past 19 years, exercises that helped me lose 33 pounds within three weeks after my daughter was born, that not only helped me maintain my desired weight every year since but made me more toned than before I was pregnant (honest!), and that energize me on even the weariest mornings.  They will cost you a mere 5 – 10 minutes and they are easy enough for everyone to work up to.  Why not do them while watching the morning news?  Or turn on some soothing morning tunes.  If you’re a night owl, perhaps you can squeeze them in while catching some late night T.V.?  . . .

Are you ready?!  This is the exact amount, exact order I execute.  Nothing fancy, not a lengthy routine at all ➜

**You can do these simply with your body weight or you can use a set of 10 or 12 lb free weights.  I alternate between body weight and free weights, and purchased my dumbbells at Target for about $12 – 15 per set.

This is as far as you need to go - that's it!

1.  100 narrow stance squats:

At first, break them into smaller sets, completing 10 – 15 at a time and resting before completing the next sets.  Work your way up to four sets of 25.

• Feet pointing forward, shoulder width apart
• Hands on hips OR arms at side with or without weights
• Be sure your knees do not extend past your toes as you squat
• No need to bend down too far
• More challenge:  perform bicep curls or overhead presses at the same time

2. 100 wide-stance squats

At first, break them into smaller sets, completing 10 – 15 at a time and resting before completing the next sets.  Work your way up to four sets of 25.

• Feet pointing outward, past your shoulders
• Hands on hips OR arms at side with or without weights
• Be sure your knees do not extend past your toes as you squat
• You will naturally bend farther than with the narrow stance squats.  As you get the hang of it, attempt to execute deeper squats.
• More challenge:  perform bicep curls or overhead presses at the same time

3.  100 calf raises

I usually just do 100 in a row.  Again, you can break these up into sets; you’ll earn the same benefits.

• Perform these holding weights OR simply with body weight

4.  100 abdominal crunches

• see Diet, Exercise, or Act of God for easy details on how to do this!
• Beginners, do the first set only.  Incorporate 2nd – 4th set as you progress.

THAT’S IT!!!

After this routine, you should feel like you got a pretty good run for your time.  These fare me well whenever I can’t go to the gym for whatever reason.  The best part is that they can be done anywhere, anytime.  Try them and let me know what you think.

World’s Fastest Disappearing Dessert

Need a fast crowd pleaser??  Even the kitchen illiterate can master this one . . .

With 38 of us (including T.A.’s) in the English department, there’s always food in the office.  We celebrate birthdays and “half” birthdays (for those born in the summer) by taking turns bringing in a small spread usually consisting of cake and/or snacks or lunch.  A dear, close colleague is retiring this year and we requested to host each other’s birthdays since we won’t be able to again.  🙁  Her birthday is approaching and below is the cake she requested.  Every time I make this, this is gone by Period 3 of an 8-period day!!!

To satisfy 38 hungry intellectuals, I’ll be making this along with Crème de Menthe Brownies

and Chicken Sausage Pasta with Vodka Creme Sauce (ask me for this recipe!).

Notice a theme?!

Warning:  This is not an Eat Clean recipe!!!!!

Amoretto Cake

Cake:

• 1 Vanilla Cake Mix
• 1 Instant Vanilla Pudding mix
• 1/2 cup Orange Juice
• 1/2 cup Amoretto
• 1/2 cup Oil (I use Vegetable or Corn)
• 4 eggs

Glaze:

• 1 cup Powdered Sugar
• 2 tbs. Orange Juice
• 2 tbs. Amoretto

Mix the cake ingredients and place in a greased bundt pan.  Bake according to the cake mix directions.  While cake is baking, mix the glaze ingredients and set aside. Once the cake has cooled, pour on the glaze.  Voilà

This cake is so moist that some like it without the glaze as well.

. . . thank you to my dear Aunt Adelle for the recipe long ago.

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