The Evolution of Exercise

After another hiatus from blogging, I'm back!! 2012 was a whirlwind and I have so much to tell you about in the coming months. Now that I'm getting back into a normal routine in life that includes regular workouts, I've decided to write this blog to help me get back into my routine, but for others who have asked me for advice. 

 

There is so much out there regarding exercise - how to exercise, how much to exercise, cardio vs. strength training, muscle confusion, interval training, plyo, yoga, pilates, crossfit. Geez! How do you sort through it all! I'm no fitness expert or health professional but I have learned some things along the way (maybe I might take my own advice too). Here are some tips that I've gathered through my ups and downs with exercise and weight loss:

1. Change up your workouts aka muscle confusion - There is something to be said about muscle confusion.The point is to keep your muscle's guessing! When you do the same workout every day your body and muscles will adapt. Plus, I personally get bored!
2. Cardio vs. strength training - Yes, cardio typically burns more calories in say an hour than does weight lifting. However, when you weight lift you burn more calories for a longer period afterward than doing cardio. In addition, muscle burns more calories than fat. The more muscle you have, the more calories you're burning all day. So start lifting them weights!!! I should also note that I'm not saying don't do any cardio but you should be doing both!
3. Interval Training - Love it or hate?? Well start to love it! In short, interval training is periods of alternating high-intensity exercise with low-intensity recovery. There are quite a few benefits to interval training including increasing cardio endurance, burning more calories in a shorter time frame, increasing speed, and reaching new exercise levels. Are you trying to break a weight loss plateau? The answer is interval training. 
4. Try a new workout - I've recently come to enjoy Crossfit! It's crazy intense and kicks my ass but it's short, fun and great to through into the mix. 
   
5. Give yourself days off -  Your body needs time to rest and rebuild muscle. You also don't want to burn yourself out. If you must - do yoga, stretching or take a walk!
6. Prepare for your workout - If you are like me and workout after work because you can't seem to get up early enough to workout in the morning, then prepare! Bring your gym bag to work with you so you can go straight to the gym after work! After a long hard day at the office, going back home might end in a workout postponement. Don't take a chance and bring it with you!Or if you are traveling, find out if your hotel has a gym or print out an exercise routine that doesn't require equipment.
7. Excuses: Don't make them. Excuses are like...well you know the saying! Lame excuse #1: I don't have time - We both know that's a lie! Even if you only have 15 minutes you can get a quick workout in. A short workout is better than no workout. Lame excuse #2: I'm traveling - See #6 "Prepare for our workout." My husband and I travel quite often and even though I don't always follow my own advice sometimes I do. Luckily, when I visit my parents there is a gym in their basement thanks to my health nut younger brother, Alex! He's quite arguably the healthiest person I know. There is also an indoor track by their house that I frequent. If you don't have options available to you, print out a workout to bring with you. I've listed some suggestions towards the bottom of this blog.
8. Make your workout fun! I've found that the key to exercise is to try and incorporate types of exercise that are enjoyable to you. For me that includes running outside, hiking and exercise classes like kickboxing! If you enjoy doing it, then you are obviously more likely to do it again. I know some people that love playing Dance Central! Whatever it is that tickles your fancy - do it!

In summary, exercise and how to exercise all seems to be changing and evolving. As we try to improve our health and meet new goals the key is to have fun - join a workout group, find a workout buddy, run a race or make a game out of it. The one tip I try to remind myself when exercising is that it's not a competition with anyone, it's not about being the skinniest, it's about feeling energetic, healthy and being a better you.

Quick Workouts + Anywhere Workouts

~ If you're anything like me, some days you don't have much time for a workout or your traveling like my husband and I do quite a bit.  Don't have access to a gym or your normal workout equipment? No worries!! Here are some sites that are perfect for those times!

• http://www.womenshealthmag.com/fitness/crossfit-workout
• http://www.fitnessmagazine.com/workout/express/
• DVD: Jackie Warner - Personal Training With Jackie: 30 Day Fast Start 
• DVD: Jackie Warner - Personal Training with Jackie: Power Circuit Training

Eda-yummy Edamame!

One of my favorite appetizers to order when going out for sushi is edamame! It's simple, delicious and best of all, healthy!

However, I've never actually bought, cooked or made anything with edamame, and thought it was about high time that changed after coming across this awesome recipe from Yummy Mummy. After some time searching at our local HyVee, I finally stumbled upon the frozen bags of edamame. Shockingly found in the frozen section...go figure!!

The dip turned out to be quite tasty and it even passed the "Kris Test." In other words, he liked it! I should warn you though, you definitely have to like edamame in order to thoroughly enjoy this recipe. The recipe makes a decent amount so make sure you have some good friends or family to enjoy it with!

 

Note to self, add large processor to registry list. Our mini food
processor, although reliable, doesn't fit all that much in it.

 

Serve with pita chips or veggies and enjoy!!

Pops and Shots

Kris and I spent the other weekend prepping for one our good friends birthday parties, Ms. Sarah Mitchell that is, by making pops and shots. Cake pops and battleshots that is.

We'll begin with the making of battleshots!!! Battleshots if you aren't familiar, is a larger version of Battleship but your ships are made of shots. Kris decided to make a battleshots game for Sarah's birthday party and it was AWESOME!! He went to the hardware store and bought 3 boards and some spray paint. I have to admit that I was a bit hesitant at first but it was a huge hit. Board pieces include 5 "shot-ships" on each side including one, five shot-ship; one four shot-ship; two three shot-ships; and one two shot-ship. No one was into getting schwasted so we played in two person teams. You can fill your shotships with any type of adult beverage you'd like. I, of course, filled mine with wine. I wasn't exactly taking shots of wine, it was more like sipping. One cannot or should I say should not, shoot wine. Not so tasty.

Battleshot board where your "shot-ships" go and..

...TA-DA!! You have battleshots.

Beer pong being played over battleshots - pretty intense!!

Sarah like myself has a strong affinity for dessert, especially chocolate desserts. With that in mind, I decided upon making chocolate cake pops. In addition, I also made red velvet and white cake pops.

half boxes of cake mix

cake mix transferred into piping bags for ease of pouring into cake pop tray

baking is always better accompanied by vino!!!

even half boxes make quite a few cake pops

cake pops dipped into semi-sweet and white chocolate

birthday girl enjoying her chocolate cake pops = winning!!

Super Bowl Cupcakes

This is going to be quick post because I wanted to share my excitement for the cupcakes I made for Super Bowl Sunday. As mentioned in a previous post, I have a resolution to be craftier. Striving to be like Martha Stewart, well not exactly like her but you know what I mean. Over the holiday season, I dabbled into a few DIY projects which I will have to share with you eventually because there is a lot to be said for those projects. For now I'll stick to my most recent crafty endeavor.

Super Bowl Sunday I spent around 2-3 hours making Super Bowl Cupcakes. They turned out much better than I expected so I don't want to deny these cupcakes their 15 minutes. Believe you me, I am no cupcake connoisseur like Molly Antos Morey and Liz Letsky but I do love to bake when occasions allow.

We spent Super Bowl 2012 (or is it considered Super Bowl 2011, hmm??) at the Mitchell's. Sarah and Aaron Mitchell are some of our good friends here in Columbia, MO and it's always a good time with these fun peeps. Knowing that Sarah Mitchell is a big chocolate cake fan, I decided to have fun with the decorations and make chocolate Super Bowl cupcakes. I searched for some ideas and came upon cute cupcakes on the Miss Make Blog. The cupcakes turned out much better than I expected. My only gripe would be that the type of frosting I bought proved more difficult than I anticipated, and created thicker lines than I wanted. Baking deco still a work in progress clearly. Quest to be Martha Stewart still very far out ;) but I'm coming for her.

Candy melts found at Michael's, melted,
piped into goal posts and dried on parchment paper.

Chocolate cupcakes with green colored frosting.

 Cupcakes dipped in green sprinkles as the grass, and piped frosting as the yard lines.
Next time I will be determining a better frosting for
the yard lines or different piping method so they aren't so thick.

Finished product! All edible and not too bad for my first run with candy melts and piping!

Happy 30th Birthday Courtney!!!

This post dedicated to one of my closest friends, Courtney (Moustis) Fragoso!

Today is Courtney's 30th birthday and since I can't be there in person to wish her a happy birthday, I wanted to honor this event by dedicating this post to her.

It's not very often that can people can say that they've known someone their entire life but I can. Way back in the day, Courtney's parents and my parents lived next door to each other in what we sometimes refer to as "G-town" or the old hood. Our parents became close friends and soon after we were both born.
Our families have remained close through the years and her family has alway been like a second family to me. I can't count over the years how much our families have shared together from church trips, to vacations, the annual air show in Chicago, high school dances, mourning losses of family members and celebrating weddings. The list doesn't end.

Courtney and I have also shared so much together on our own. Thinking back to middle school and high school and all the fond memories it brings a smile to my face. I remember Courtney getting ready for her first high school dance. I am a year younger so I wasn't in high school yet but I remember coming over to help her get ready at her house on Dover. Courtney wearing that navy dress (if memory serves me right). I recall trying to help her put on fake nails which I don't think worked out. I'm pretty sure she even ripped her panty hose but luckily her mom had an extra pair. It's weird the little things you remember. I think back to our first prom together and how much fun we had - getting ready together, taking pictures in her back yard. I remember Courtney picking me up for school everyday when she was able to drive. She would always bring me a Starbucks Frappucino but would always be waiting on me, because of course in classic Martini style I was running late!! I remember our first drinks together of sour apple pucker; how we used to love Mike's Hard Lemonade (who didn't??); coming to visit Courtney at ISU her freshman year - we won't go there ;) hehe; our movie nights that included a chick flick and Ben & Jerry's from the 7-11 where the cashier would ask us if were going to watch Lion King; Courtney introducing me to my fiance; me persuading Courtney to tell her now husband that she liked him (i'm taking credit for that!!!); Courtney's call to me when she got engaged; Courtney's wedding and getting to stand beside her as one of her MOH's (maid of honor) and how calm she was that day; and now finally Courtney in her first pregnancy and I get to celebrate being an aunt soon - Auntie Andrea that is!!!!

You really can't sum up a friendship as long and as true as ours on paper or in this case a blog. You never know growing up who is going to be by your side as you get older and what friendships will remain but I can proudly say that I know we will be friends forever. We are going to be two old ladies going to Cubs game together talking about the good ole days! I can't wait!

Cheers to one of my best friends, sweetest friends and truest friends!! I wish you all the love and happiness in the world. I love you and miss you! I'll be seeing you! xoxoxo

Going Greek

This week it occurred to me that I'm a wee bit obsessed with Greek yogurt. I've had a love affair with Greek yogurt for quite some time now. I began eating Greek yogurt a few years ago as an alternative to regular yogurt. Other than it's amazing thickness and texture, Greek yogurt typically has more protein than regular yogurt and less carbs. Not to mention it tastes delicious (in my opinion of course).

Over the course of my love affair with Greek yogurt I've tried many different brands including Chobani, Stonyfield, Fage, Dannon and Greek Gods. I'm not a fan of Greek Gods Greek Yogurt as it doesn't have quite the consistency and texture that I've grown to love with Chobani and Stonyfield. In case you are wondering those are my two fav brands. Chobani doesn't add any sugar to their yogurt and Stonyfield is a great organic option. I like Fage too and buy their plain kind on occasion. However, Chobani has the most offerings in terms of flavors. They recently came out with a few new flavors and I love the Apple Cinnamon yogurt. It's A-MAH-ZING!! Some of my other co-workers have now "gone Greek," and I feel the need to pat myself on the back for persuading others to branch out and try new things.

New Apple Cinnamon Flavor (on top)

By far the greatest attribute of Greek yogurt is it's versatility. I've been experimenting with Greek yogurt, substituting it in place wherever possible. Here are some fun recipes that I've found to work really well with Greek yogurt.


Andy's Chicken Salad or Tuna Salad Sandwich


Ingredients:

• tuna or chicken - for lunch I will use 1 can of 5oz. tuna in water
• approx. 2 tbsp. of Chobani Plain 0% Greek Yogurt (more or less to your liking)
• 1 tbsp. low sugar relish (more or less to taste)
• cut up celery
• cut up red or green grapes

Stir your ingredients together and presto you're done!

Eat with low calorie bread and a few tomato slices to make a delish low calorie sandwich. Or put on top of a bed of spinach - add avocado, tomato or other healthy veggies and your have yourself a healthy, yummy salad.



Dre's Healthified Party Ranch Dip

Ingredients:

• 32 oz. Chobani Plain 0% Greek Yogurt 
• 1 -2 Hidden Valley Ranch Dips Packet (add to taste)
• Serve with vegetables or chips

I've made this recipe several times for parties and get-togethers and it's always a hit! It's as delicious if not better than your typical ranch dip with a fraction of the calories and fat.



Dip I brought for the ladies at work to snack on.

These are only two of the several recipes made with Greek yogurt. Post more recipes in weeks to come.

So I lied...

So I lied! Yeah, yeah, I said was going to rededicate myself to blogging but the second half of 2011 posed to be much busier than I anticipated. Between taking a few classes, work, wedding planning and LOTS of traveling it seems that I haven't had much time for anything else.

Happy New Year by the way! Although very cliche, I've made couple resolutions this year...

1. Blog more - No promises though!
2. Tone up for the wedding and maybe shed just a few pounds ;)
3. Learn to crochet and/or knit. Something I've been wanting to do for awhile. In general I just want to be a bit craftier. From what I've gathered so far this is quite time consuming but also fun.
4. Eat a little healthier and get familiar with my new juicer!!

It's 2012 and our wedding is about 10 months away!!! Ahhh!!!!!! Kris and I are getting married in the Chicago area in November. Wedding planning thus far has been lots of fun. Molly and I took a wedding planning class awhile back so I feel very equipped and excited to finally be planning my own! I look forward to all the events to come this year and hopefully seeing all my family and close friends on our big day!

You might be wondering how we are adjusting to our move to Columbia. Well, moving to Columbia has been fun, exciting and a learning experience for me. I've never really been "out of my element" before and I was truly interested to see how I would fair in a different place. Growing up and going to college in the Chicagoland area my entire life hasn't exactly exposed me to having to live far away from my family and friends. Although it is very difficult moving away from family and friends, I have to say that I don't regret moving at all. Kris and I have established a really great group of friends down here and Columbia surprisingly has lots to offer. I've always been a believer that situation is what you make it of it. Of course, I have my days where I miss my family and friends and miss being able to just hop in the car and drive over to see them. On the other hand, we have really made some great friendships down here and it's a home that Kris and I will always share. I'm sure that will be plenty ore about Columbia in posts to come...