Weekly Meal Plan – 10/21

spaghettiI’m somewhat satisfied at my exercise consistency since my kids went back to school.  There have been some bumps in the schedule from taking 2 trips in 7 days but other than that, I’m still on track.

My new motivation for consistent eating and exercise is knowing Halloween is near and my sweet tooth will be challenged.  I love candy.  I’ve learned that I can’t buy candy corn or mallow creme pumpkins anymore as I will eat through the whole bag in one sitting.

Meal Plan

Monday – Turkey spaghetti with green beans click here

Tuesday – BFL Chicken Enchiladas

Wednesday – Turkey Burgers with baked fries and broccoli

Thursday – BFL Turkey Asian stir fry

Friday – Roast Pork Tenderloin with red pepper ginger slaw and steamed rice

Saturday – leftovers!

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Weekly Mean Plan – 10/14 Fall has arrived

OK, I’m back from a couple crazy travel weeks!  Fall has arrived here in Colorado so my meals certainly will reflect that.  I love soups and stews and when the weather turns cold, they are perfect!

Monday – Beef & Broccoli with brown rice from Cooks Illustrated

Tuesday – Frito Chili Pie (with ground turkey) from The Pioneer Woman (cheese and more fritos for the kiddos, less for mom & dad to be healthier)

Wednesday – Turkey goulash from Eating for Life

Thursday – Chicken Tortilla soup from The Pioneer Woman

Friday – Leftovers

Saturday – Pulled Pork Tacos, yes The Pioneer Woman

Weekly Meal Plan – Birthday week

Thrilled for an easy cooking week because of my birthday! I love food. I love good food. It’s why I workout.

Sunday: Free day. So yummy Spicy Pulled Pork tacos from the Pioneer Woman
Monday: leftovers
Tuesday BIRTHDAY DINNER at The Palm!!
Wednesday: Stuffed Chicken Breasts with steamed broccoli (Cooking Light, America’s Test Kitchen)
Thursday: Salmon roulades with cucumber relish and brown rice (Martha Stewart I think)
Friday: Flank steak with mashed potatoes and herbed tomato couscous (eating for life)
Saturday: leftovers or something with ground turkey 🙂

Weekly Meal Plan – 9/9

Monday: chicken soup & dumplings
Tuesday: Eating for Life Turkey Goulash (photo recipe)
Wednesday: Beef & Broccoli
Thursday: Eating for Life Balsamic Salmon Salad (photo recipe)
Friday: Turkey burgers, baked fries and roasted asparagus
Saturday: Leftovers

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My new favorite find for a quick lunch is “Flat Out” flatbread wraps. They are only 100 calories, they have 9 gm of protein each and most importantly, they stay together and don’t crack like some tortillas. Check ’em out!

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EXTRA! EXTRA! Trainer Runs 8 Minutes STRAIGHT!

Wow right?!?

what I look like when I runI laugh as I type this because for many of you the fact that a fitness trainer ran for a solid 8 minutes sounds silly.  However for me, this is a PR (Personal Record  for the cool folks who workout a ton) at this point in my life.  I don’t run.  My husband tells me I can’t really call what I do running, it’s more of a jog…and he’s right (the photo is very accurate).  After 3 kids and 2 knee reconstructions, my running jogging leaves nothing to be desired.

When it comes to my cardiovascular training, I will rollerblade the pants off of most and I am decently in shape for the step mill but running has always been a struggle for me.  I grew up a short distance swimmer and a gymnast which do NOT require endurance.  I think I ran a 5K race once.  So why am I working on a PR for jogging?  Because I was inspired by my 10-year-old son and my cardio workouts needed a kick in the pants.

My oldest is 10 and he is in his 4th year of tackle football.  For the team’s conditioning they need to run 8 minutes at the end of some 2-hour practices in full pads.  My son was at the end of the pack during this run for the first month of practice.  I knew he could do better so I told him that I would start running with him from home to help him (us) train. What?!?, was my first inner thought. Did I really just say that?  Yes, I did.  I figure if he can run in full pads for 8 minutes after a practice, then I can suck it up through 8 minutes of jogging.

What is ironic about this goal is that I had to train for it.  That’s right, my first “jog” interval out of the gate was a whopping 3 1/2 minutes.  At least after a 2 minute walk I saved some face by upping the next interval to 4 minutes.  My next outing was better yet as I went 4 1/2 minutes jogging, 2 minute walk then 5 minutes jogging.  I even topped that workout off with a 1 minute hill sprint after a 3 minute walk. Now we’re talking progress.

It was this Monday when my son was home for the holiday weekend when I asked him to run with me.
“I need your cheering please” I said.
“Do I have to run next to you?” he says. Little booger.logan running

We then geared up with music and one dog each.  We warmed up with skips, leg kicks, high knees and bum kicks (this creaky body needs it).  For most of the 8 minutes my view was my son disappearing in the distance (see photo), but I made it.  I had a brief thought of only going 6 1/2 minutes but then I kept pushing to keep up and I went 8 minutes straight.  Yeah me!  My son gave me a pat on the back and we then worked our way back home with him doing sprint intervals and then waiting for me while I caught up with my jog/walk intervals of 2 minutes.

Part of me thinks this is great, I can keep increasing and maybe even run another 5K someday.  The other part of me thinks I will complete this journey at 15 minutes straight jogging plus some intervals and call it a success.  The great thing about being so inefficient at running is that I burn a TON of calories while doing it!  Ha!  If I trained to the point of being an efficient runner, I would have to run further to expend the same amount of energy you know.  *Just being honest*

As I read this so far, I sound pretty lazy and out of shape.  I’m really not, I still exercise quite regularly.  I occasionally fall of the wagon just like everyone else.  It’s just that I would much rather run stadium stairs or do box jumps or jump rope in intervals than jog.  Heck, I’d rather do sprint intervals than jog.

But now I have a new way to hang out with my son (even if he’s running ahead) and one of my greatest joys is being active with my family so bring it on!

Weekly Meal Plan – 9/2

This is not a usual week with the holiday weekend and a mid-week date night, but this is life.

Here’s my weekly dinner plan for the family:
Monday – Free day holiday, Casa Bonita. Not exactly worth it for a free day…except for the sopapillas! yes I had 3.
Tuesday – Date night! (chef’s table dinner = free dinner) kids have a sitter so I’ll hook them up with pizza or leftovers.
Wednesday – Curried rice with shrimp, basil and carrots click here for the recipe from Real Simple
ThursdayTurkey spaghetti with steamed broccoli
Friday – steelhead trout with brown rice and green beans
Saturday – leftovers
Sunday – Free day (We follow the eating plan from Body for Life by Bill Phillips which means we have 6 days of clean and healthy eating and 1 day where you are free to eat whatever you choose)

If you have healthy recipes your family loves, head over to my Facebook page and share them!

Back to School Motivation

back_to_schoolI talk plenty of talk about being consistent with exercise in order to get or stay fit and healthy and I believe it’s important to also ‘walk the walk.’  Even as a fitness professional, I need plenty of motivation to stay consistent.  (For a little window into my world, the more I post about it, the more I need it myself :P)

I use a tracking calendar. Over the summer, my consistency was fair at best. I stayed active and had plenty of fun enjoying the beautiful Colorado summer with my family however, where I was lacking was my strength training and any version of intense workouts.

So here we are at back to school time. I have 2 school age kids and one in pre-K 3 times a week.  They have a consistent schedule (consistently busy when football and gymnastics are in the picture) so I need a more consistent commitment.  My goal is to increase my strength and intensity workouts and to work for 4-5 stickers on my calendar per week.

Feel free to join me as I plan on posting my workouts AND weekly dinner plans.