What the Heck Happened?

Yikes! What happened to me yesterday?  Well, I'm wondering the same thing.  I came home from work around 7:00pm, made a quick high protein dinner, ate, and decided to sit down on the couch to read a book and let a little digestive action take place before my scheduled run.  I don't think I got two pages in the book before I passed out. I slept so hard that I didn't awake until midnight...very confused....as you can imagine.  The 5am thing must have sucked the life out of me!  Or maybe it was just the week in general.  So, yesterday I missed my workout....ahh!! I'm shucking this one to "Life Happens". 

On my very empty stomach, I went to my chiropractor this morning and did a bio analysis.  The last one I did was in November 2010.  I was expecting to see a drastic difference in the results from who I was then to who I am now.  In all honesty, I expected to be able to flush this whole self-proclaimed skinny fat description right down the you know what.  That unfortunately wasn't the case...not by any stretch. 

The test started with my weight;  I weighed in at 121 - making that a total loss of 6lbs. As I internally celebrated the weight loss news, the test results printed off.  This is where it takes a turn...the analysis revealed a LARGE percentage of body fat among other startling news.  UGH!  More to come on this in the very near future including his proposed solution...a challenge that I will fully embrace as of November 1, 2011.

I am eager, and willing to take those drastic measures to feel my ultimate best. As great as I feel the majority of the time, and as much strength as I have gained in these last almost 5 months, I'm still on a journey to being truly healthy, fit, and having that crazy amount of  energy that make headlines.  I'm okay with this not being "easy" - only because I know that I am on the right track.  Each rock I overturn, the more I am able to connect the dots and gain a deeper understanding of me. Of my body.  After all, if I don't take care of it, where else will I live?


Keep it Clean & Enjoy the Ride,
Mrs. Skinny Fat

Early Morning Conversation

My latest challenge that I have for myself is to be a 5am riser, daily.  This week, I promised myself a soft launch (my marketing lingo) into embracing this new day part.  I'll admit, today was the first day that I actually did it. Next week I'm going to push myself on this one...no sissy excuses allowed.  One thing at at a time though, right?

Upon rising, I drank my two liters of water and began my breakfast prep.  Mr., who is a frequent 5amer was already awake and into his routine as well...which isn't exactly aligned with mine - he gets right up and at it (in terms of work).  My morning routine - no matter what time I rise - is all about my body, and getting the proper fuel.  Six egg whites and 1/2 cup of oats later, I get myself in the shower feeling like I'm way ahead of the game with the early start.  See, this is why I want to be a morning bird...feeling so accomplished, so early? I'll take that!

Today was a rare day that Mr. & I rode into the office together...leaving the house a little after 7am.  On the commute, I mentioned that I was feeling ravenous.  He looks like me, and even in the dark I can see the confusion on his face, as he says, "You just ate a massive breakfast!"  In the words of my mother-in-law (as she so often says), I thought to myself, did you just meet me?  First of all massive?  Nah, that was one of my first of five to six small meals of the day...secondly, I don't need a clock to tell me that it was more than two hours ago!

I didn't say any of that though...as clearly he has to already know those things...this isn't exactly a new gig for me.  Instead, I just looked at him, smiled and said, "I know, weird, right?"

The joys of being a clean eater.  Eat often. Adhere to the quantities that others define as "massive" and get this, you'll still lose!

Keep it Clean & Enjoy the Ride,

Mrs. Skinny Fat

PS.  It's My Favorite Thing Friday today!!  Stay tuned

Just a Little Weigh-In

The fitness photoshoot planned for today was canceled earlier this week due to the rainy forecast.  It has now been scheduled for Sunday...So flippin' excited! As you may recall, I've been eating under Tosca Reno's Cooler #1 Plan (modified slightly) in preparation for the shoot and also in an effort to break my long standing plateau. While it hasn't always been easy...my commitment has never been greater.  I have a goal insight - and my only job (as it relates to my health) has been to stick to the plan, one day at a time, with one foot...(errr or is it fork?) in front of the other.  This means eating as the plan states, no alcohol, and six workouts a week - no ifs, ands, or buts about it!

Me after a 5-Miler...
Missing this weather already....was it really just last week?
'Tis the Season for Layering!

As of today, I have lost 5.5 pounds - YES, 5.5 - right from my problem area, my tummy.  I feel drastically lighter.  The science of how our body works...well, it's pretty amazing.  What I noticed most about this past 11 days, is my extremely positive attitude.  I'm a words of affirmation person, always have been.  So, naturally, speaking to myself - the same way I desire others to do so to a certain degree-  with positive, motivating, feel good words, has made a tremendous impact on my day-to-day progress.

An affirmation is a positive statement you make that allows you to clearly envision your goal.  You say it like it's already real...making what you vision...what you see....a reality!

Here's a sampling of what's inside my head:

   My body is getting stronger, slimmer, and healthier every day.
I only feed my body good, clean, whole, foods.
I am fully committed to reaching my ideal weight.
Every day, in every way, I am stronger.
Building muscles - my muscles - is a beautiful thing.

Still not convinced?  Watch this video....not only inspirational...but leaves you saying to yourself (who else!), "How Great Am I?"

Let me go ahead and answer that for you...

"Pretty damn great!" :)

Keep it Clean & Enjoy the Ride,
Mrs. Skinny Fat

My Chewing Problem...Solved

I attended a seminar earlier this week called, "The RAW Truth on Nutrition" presented by Garden of Life Founder and CEO, Jordan Rubin.  It's times like these that I realize how much I have left to learn and discover as it relates to food and its impact on our health - from the inside out. In the couple hours that I spent listening to Jordan, and the follow-up of briefly flipping through his latest book, I determined that I now literally have enough blog content to last me a year!  Talk about getting a wealth of information - so many more topics to further research - in short period of time. 

There was one instance (okay, there was more than one but for the sake of this article we'll just stick to the one) in his presentation in which I literally kicked myself for my short term ignorance!  Here I am so careful of every little ingredient that hits my lips, yet I was mindlessly beyond guilty of taking in a whole lot of chemicals throughout the day, every day.

The culprit was none other than chewing gum.  Like most Americans, I too go through several pieces of sugar-free chewing gum a day.  When it comes to food, I avoid the words sugar-free like the plague, yet I gladly popped a piece of gum time in and time out without thinking twice about it - especially lately.  Since last week Monday, my diet has been super strict in preparation for an upcoming fitness shoot (five pounds down - whoot whoot!)  and with that I have noticed my gum intake has gone way up.  I think it was mostly an effort to keep my mouth feeling busy... I bet I was going through ten pieces of gum a day - in which I would chew on each piece for five minutes or less. See why I wanted to curl up and hide?  Ugh!

I read labels on everything, yet I never decided to read the packaging of a pack of gum...well, friends it's a whole lot of artificial everything! While I walked away from the presentation with a whole lot to digest, kicking my gum habit was something I knew I could implement in my life immediately. Cheers to the end of my gum fetish era...unless of course it's from the health food store! 

Keep it Clean & Enjoy the Ride,
Mrs. Skinny Fat

Fitness on the Go

I've been on the go quite a bit these last few weeks.  Over the years, I have become rather savvy at eating clean while on the road, and in these past few months of training I've had to adapt and take the challenge of getting in my workouts while on the go as well.  It's not always easy.  I feel way more like a pain in the a$s when I'm planning the day around where my workout will fit in with the schedule at-hand.  Feeling like I constantly have to remind those around me that my workout is planned for "x" time - in fear of that small time slot getting filled with something more "important".  Maybe it's just because while I'm now use to being that girl as it relates to food, I'm still adjusting to feeling a tad selfish (Selfish about investing in my health? Odd, huh?) about owning my time for getting fit. 

Fitness with a Friend

Recently, while on the go, I had the pleasure of working out with one of my best gal pals, Michelle.  Our friendship began in Lansing, MI - almost six years ago - where I interviewed with her for a marketing internship position.  We still laugh about this day; I was so eager for this gig and little did I know then that she was equally eager for the (free) help! My memory is a funny one...swear I can't remember most details of life, yet I can recall in all specifics this day including Michelle's outfit, hair style, the room we interviewed in, our conversation, etc.  Needless to say,  I got the job and since then, Michelle has grown from my mentor to one of my closest friends.  It's not always easy keeping a pulse on each others' busy life - especially while living in separate states - but I'd say we do a pretty fine job of staying abreast of the day to day one way or another!

I had so much fun hitting it hard with her by my side. Man, the workout went by fast!  While she isn't exactly replaceable, it did remind me how great it can be to have a workout partner and - can't believe I am going to say, err write this -  in a gym setting!   

While I promise you that the workout was intense...at times we were laughing so hard that from an outsider's point of view it probably appeared more like childsplay!  Ahh, great friends are those you can pick up right where you left off - and in my experience are truly hard to come by.  When you have one, keep 'em close, keep 'em part of your "core".   

A Friend Is
A push when you've stopped.
A word when you're lonely.
A guide when you're searching.

A smile when you're sad.

A song when you're glad.

A friend is someone
who understands your future, accepts
you today, just the way you are.

Michelle snapped this pic while commenting on my baddass broken finger!
Psshhh what about those baddass biceps that are slowly taking shape?

Michelle breaking it down with the squats! 
Tightening the behind is what it's all about!

Cracking ourselves up (who knows why) as she goes into the ab routine!
Loved that FUN & FIT went hand in hand! 

Switch up your routine and grab a friend, hit the gym, or pound the pavement together!

Keep it Clean & Enjoy the Ride,

Mrs. Skinny Fat

Egg Whites & Oats Pancake

Starting your day off with a clean, high protein breakfast lays the perfect foundation for desiring clean foods throughout the rest of your day.  Don't let fancy marketing claims fool you; I can assure you that a Nutri-Grain bar isn't by any stretch the ideal fuel your body demands.

I often begin my day with a bowl of oats and four to five egg whites.  Like with any routine, switching things up a bit is often necessary to keep "easy-outs" at bay. Recently, I was reminded by my extremely fit sister-in-law, Jenny Hansen, to turn to one of my favorite recipes, Egg Whites & Oats Pancakes, when a little change in the breakfast theme is necessary. It's the perfect fix for making you feel like you are eating something entirely different, even though you are using the same exact ingredients!

Ingredients (Makes One Pancake)
Five Egg Whites
1/2 Cup of Oats
1/2 Teaspoon Quality Ground Cinnamon
1 to 2 Teaspoons Raw Agave (or Natural Stevia) - OR leave this ingredient out all together as I did today :)

Directions

• Beat five (or whatever your heart desires) egg whites using a blender and/or hand held mixer until fluffy texture is reached (roughly 30 to 45 seconds). 
• Add remaining ingredients and stir together.
• Spray a small frying pan with a natural medium to high heat oil and place on stove on medium heat.
• Pour "pancake batter" into small frying pan
• Cook on medium heat until bubbly, a little dry around the edges, and lightly browned on the bottom.
• Flip, cook other side.
• Enjoy!  While I enjoyed this plain today, you could top with berries! Mmm so good!

Cook until bubbly, a little dry around the edges, and lightly browned on the bottom
Pancake in above pic is almost ready to flip...

And, flip!

Perfectly cooked in a matter of minutes! 
Looks like a "real" pancake but oh so much better!

The texture and taste - while simple - is phenomenal!
The ultimate fuel to start your day right!

Keep it Clean & Enjoy the Ride,

Mrs. Skinny Fat

My Favorite Thing Friday: Big Mugs, Green Tea, & Lemons

This week I have been full of smiles.  Yes, even with this super strict clean eating plan that I am undertaking! To celebrate, in lieu of that glass of wine that I have been day dreaming of,  I'm featuring not just one but three favorite things today. Ahh, the simple feel good things in life!  These three things also coincide quite perfectly with today's rainy forecast.

Big Mugs
I like big mugs and I cannot lie...okay, sorry just had to write that!  But for real, I love big mugs.  There's just something comforting about wrapping both hands around a big mug filled with steaming, hot green tea.  With everything in life, when you can take an every day "go through the motions" task and instead make it an experience...then you can begin to master the skills of living life with purpose and intent. Pretty deep for a Friday, eh?  While I do love the taste (and enormous health benefits) of green tea, I also thoroughly enjoy the experience of drinking the tea (or at times coffee-black) in my favorite go-to big mug - quite simply, drinking out of an ordinary coffee cup no longer has the same, "Ahhh, life is bliss", effect on my mood! 

One of my favorite green teas paired with one of my favorite mugs. 
Mug above is sentimental as I purchased it during a trip in Miami
in which my mother-in-law and I ran the 13.1 Miami Beach half-marathon!

Green Tea
"...green tea is like a wonder drug. Its anti-aging and antibacterial qualities are as renowned as its reputation for fighting cancer, combating allergies, and lowering blood pressure."  - Skinny Bitch
It seems that I have known even as a child that the consumption of green tea is good for me.  I now look at it is a "miracle" in a cup. The health benefits are numerous; ranging from lowering cholesterol, blood sugar levels and managing obesity to being a possible preventative of high blood pressure, certain cancers and neurological disorders.  Just do a quick Google search and you'll be amazed at the outpour of information and research done on green tea....the results are astonishing - in a extremely positive way!

With a regular, daily dose of green tea, you could reap hundreds of health benefits.  While it was difficult to narrow down, here are my top 3 health benefits via nutritional supplements:

1.  Promotes weight loss.
Both green tea and green tea extract have been shown to fight obesity and lower LDL cholesterol – both of which ultimately lead to a reduced risk of heart disease and diabetes. The polyphenols in green tea are extremely useful for dissolving triglycerides, a substance in the liver and small intestine made up of mostly sugar and fat, and this is thought to be the reason green tea benefits fat loss. EGCG is also known to stimulate your metabolism and accelerate weight loss. When combined with the caffeine in green tea, this causes your central nervous system to release fat into the bloodstream to be used as fuel which burns your body fat off.

2. Reduces and prevents acne.
Green tea benefits acne in a number of different ways. It’s antibacterial properties attack and kill the acne bacteria while the anti-inflammatory benefits of green tea reduce the swelling and redness. Antioxidants fight against free radicals which damage the skin and make it more susceptible to acne also help to balance hormone levels to help prevent future breakouts from happening.

3.  Slows the aging process to prevent wrinkles.
One of the latest benefits of green tea is the effect it has on your skin and the aging process. It is again down to the antioxidants that prevent cell oxidation and damage that can make you look older than you really are. Studies are mixed on this particular green tea benefit as new research has come to light which suggests the full benefits can only be had by applying green tea topically to your skin. However, many people have found that potent green tea extracts do have a positive effect on their skin, leaving it softer, more supply and younger looking.

I'm a lover for caffeine green tea in the morning and as a mid-day pick me up
with and caffeine-free green tea for evening hours.
Enjoyed best with a splash of lemon!

Lemon

Many people don't realize the magnitude of health benefits reaped from adding lemon to your water (or herbal tea). I like to add lemon to my water several times a day.  Once you know the benefits, you too will want in on the prize...or prizes for that matter! 

Here are my top 5 health benefits of lemon water (via LifeMojo)

1.  Good for stomach
Lemon can help relieve many digestion problems when mixed with hot water. These include nausea, heartburn and parasites. Due to the digestive qualities of lemon juice, symptoms of indigestion such as heartburn, bloating and belching are relieved. By drinking lemon juice regularly, the bowels are aided in eliminating waste more efficiently. Lemon acts as a blood purifier and as a cleansing agent. The intake of lemon juice can cure constipation. It is even known to help relieve hiccups when consumed as a juice. Lemon juice acts as a liver tonic and helps you digest your food by helping your liver produce more bile. It decreases the amount of phlegm produced by your body. It is also thought to help dissolve gallstones.

2.  Excellent for Skin Care
Lemon, being a natural antiseptic medicine, can participate to cure problems related to skin. Lemon is a vitamin C rich citrus fruit that enhances your beauty, by rejuvenating skin from within and thus bringing a glow on your face. Daily consumption of lemon water can make a huge difference in the appearance of your skin. It acts as an anti-aging remedy and can remove wrinkles and blackheads. Lemon water if applied on the areas of burns can fade the scars. As lemon is a cooling agent, it reduces the burning sensation on the skin.

3.  Aids in Dental Care
Lemon water is used in dental care also. If fresh lemon juice is applied on the areas of toothache, it can assist in getting rid of the pain. The massages of lemon juice on gums can stop gum bleeding. It gives relief from bad smell and other problems related to gums.

4.  Good for Weight Loss
One of the major health benefits of drinking lemon water is that it paves way for losing weight faster, thus acting as a great weight loss remedy. If a person takes lemon juice mixed with lukewarm water and honey, it can reduce the body weight as well.

5.  Controls High Blood Pressure
Lemon water works wonders for people having heart problem, owing to its high potassium content. It controls high blood pressure, dizziness, nausea as well as provides relaxation to mind and body. It also reduces mental stress and depression.

Big Mugs, Green Tea, & Lemons ....
Good for the Mind, Body, & Soul!

Keep it Clean & Enjoy the Ride,

Mrs. Skinny Fat