Only YOU can stand up and make a lifestyle change!
You have to commit to the workouts…commit to eating healthy…commit to building a better YOU!
Yes it will be hard…and yes it will take some time…
BUT YOU CAN DO IT!!!
…Motivational Monday…
Infinite Life Fitness
Hard Work Pays Off!
Filed under Uncategorized …
…Weekend Meal Time…
Weekend Meal Options
As promised here are some new recipes that you can try!
What I personally like to do is to cook a few different things over the weekend or over the duration of the week. Then I will have several different left over meals to choose from when it is time to eat. I like this method because it allows me to cook and try out new things as well as cook food for the week. I know that sometimes my schedule gets kinda hectic, so it is nice to have the meals already made and waiting on me in the fridge so I can go home and grab it and go. This method allowed me to better plan my menus and to plan a variety of food options for me. I gave up fast food several years ago! Yes…its true…I have not eaten any kinda if fast food in over two years and i did made the goal at first to force myself to make better meal options and to help me budget and save more money. I calculated it and I saved over $600 a year by cutting out fast food and setting up my menus and grocery budget.
Here are some great Lunch and Dinner recipes. I included photos that I took when I cooked these items to help you get an idea of what it looks like. You can alter and add/take away ingredients that you do not like. But I will have to say, these meals are very delicious!
Black Bean SoupPrep time: 5 minutes Cook time: 15 minutes 1/2 c chopped red onion 2 tsp olive oil 1 tsp minced garlic 3/4 tsp oregano 3/4 tsp cumin 1 can (15 oz) black beans, rinsed and drained 2 c chicken broth 1 Tbsp feta cheese 1. In a large saucepan, combine onion, oil, garlic, oregano, cumin, and salt to taste. Cook, stirring, over medium heat until softened, about 3 minutes. Stir in beans and broth. Reduce heat to medium-low. 2. Cook, stirring occasionally, for 10 minutes. Mash some beans against side of pan. Serve sprinkled with feta and cilantro (optional). Per serving: 205 calories, 7 g fat (2 g saturated), 447 mg sodium, 27 g carbs, 9 g fiber, 12 g protein Cheese & Kale Quesadillas
Prep time: 5 minutes Cook time: 5 minutes 1/2 c fine-sliced kale leaves 1 Tbsp water 2 9-inch whole-wheat tortillas 3 Tbsp crumbled feta cheese **I also added green peppers 1. Place kale and water in a microwavable dish. Cover with microwave-safe plastic wrap and cook in microwave on high until wilted, about 90 seconds. Remove plastic carefully. Drain kale and pat dry with paper towel. 2. Heat a heavy 9-inch skillet over medium-high heat. Place 1 tortilla in pan. Top tortilla evenly with cheese, kale, and second tortilla. Cook, flipping occasionally, until tortilla is toasted and cheese melts, about 4 minutes. Cut into 4 wedges. Per serving: 119 calories, 4 g fat (2 g saturated), 336 g mg sodium, 22 g carbs, 2 g fiber, 5 g protein ***NOTE*** I combined the above to recipes for one meal! Here is the picture.Tilapia Tacos
Prep time: 10 minutes Cook time: 0 minutes 1 c coarse-crumbled leftover cooked tilapia fillets (recipe 40) 1/4 c red onion slivers 1/4 c thinly sliced kale 1/4 c canned diced tomatoes, drained 2 Tbsp crumbled feta cheese 2 tsp olive oil 2 tsp lime juice 1/8 tsp cumin 1/8 tsp red pepper flakes 2 9-inch whole-wheat tortillas, warmed In a mixing bowl, combine tilapia, onion, kale, tomatoes, feta, oil, lime juice, cumin, pepper flakes, and salt to taste. Toss. Spoon onto tortillas. Fold tortillas in half. Cut each half into two pieces. Per serving: 291 calories, 14 g fat (3 g saturated), 571 mg sodium, 25 g carbs, 4 g fiber, 18 g protein
Stuffed Chicken Parmesan
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prep time:20 min
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start to finish:55 min
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makes:6 servings
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| 6 | boneless skinless chicken breasts (about 5 oz each) |
| 1 | box (10 oz) Cascadian Farm® frozen organic cut spinach, thawed, well drained |
| 2 | oz 1/3-less-fat cream cheese (Neufchâtel), softened |
| 1/4 | cup shredded Parmesan cheese |
| 1/2 | teaspoon dried basil leaves |
| 1 | clove garlic, finely chopped |
| 1/4 | cup fat-free egg product |
| 12 | stone-ground wheat crackers, crushed (about 1/2 cup) |
| 1 | teaspoon dried basil leaves |
| 1/2 | teaspoon pepper |
| 1 | cup Muir Glen® organic Italian herb pasta sauce |
| 1/4 | cup shredded mozzarella cheese (1 oz) |
| 1. | Heat oven to 375°F. Spray 13×9-inch (3-quart) glass baking dish with cooking spray. Between pieces of plastic wrap or waxed paper, place each chicken breast smooth side down; gently pound with flat side of meat mallet or rolling-pin until about 1/4 inch thick. (I did not have a rolling pin, so I found something else to use) |
| 2. | In medium bowl, mix spinach, cream cheese, Parmesan cheese, 1/2 teaspoon basil and the garlic until blended. Spread about 1 tablespoon spinach mixture over each chicken breast; roll up tightly. If necessary, secure with toothpicks. |
| 3. | In small shallow bowl, place egg product. In another small shallow bowl, mix cracker crumbs, 1 teaspoon basil and the pepper. Dip each chicken breast into egg product; coat with crumb mixture. Place seam side down in baking dish. |
| 4. | Bake uncovered 20 minutes. Pour pasta sauce over chicken; sprinkle with mozzarella cheese. Bake 10 to 15 minutes longer or until thermometer inserted in center of chicken reads 165°F. Remove toothpicks from chicken before eating. |
1 Serving: Calories 290 (Calories from Fat 100); Total Fat 11g (Saturated Fat 4 1/2g, Trans Fat 0g); Cholesterol100mg; Sodium 450mg; Total Carbohydrate 10g (Dietary Fiber 2g, Sugars 3g); Protein 38g
Hope you enjoy trying out these recipes. Keep looking for more and have a great weekend.
…Get Slim Quick?…
Look at the image above…(also click on the image for an amazing article talking about diet pills)
What is one thing that all of these product have in common?
They are all over the counter diet supplement pills, and they all promise to get weight loss results and FAST! So the real question is are these type of “Get thin quick” guides worth your money?
Well, to be brutally honest…I have to say NO!
There are dozens upon dozens of case studies that are disproving the accuracy of these kind of products. Yes, they are regulated by the FDA, but what is on the label (and sometimes things are left off of the label as well) may be harmful to you if you are currently taking other medications. The dangerous thing about these supplements is the side effects that can go along with taking these pills. Like I said before, there could be a reaction with the pills and something else that you take. Not to mention all the un-wanted gross side effects that your body could do as a reaction to taking these pills. So the best advice? Save your money! Use the money you spend on these pills on some healthy food that will actually be beneficial to your health!
Prescription diet pills are a different story! Those should be prescribed and regulated by your physician. Also, prescribed pills are not for Ms. Julie who wants to lose a quick 10 pounds so she can fit into her bikini. These type of pills are intended for people who are clinically classified as obese. You will have to have a consultation with your doctor to even consider getting them. And there are also other side effects that go along with taking these pills as well.
But a good pill to take with any regular routine is a multi vitamin. I personally take a “one a day” type of vitamin. You can go to your local grocery store or drug store and find dozens to try from. If you take a full capsule (similar to the consistency of a Tylenol or aspirin pill) it is suggested you break the pill in half and then consume both pieces! Sometimes the pill can pass through your system quickly and the whole pill won’t be absorbed (so you will pass portions of your vitamin when you use the bathroom). This is just a tip to help with absorption of the pill (because some of the multivitamins are pretty big in size). If you take a liquid gel type of pill then this tip is not needed.
Along with these fancy pills you should also be careful of the “work out without breaking a sweat” programs. Such as…
Items like these promise results with out you having to work out. Although they may do something minor to your body, the only way to get AMAZING results that will stay is to do it the old-fashioned way…get in the gym, work out, and eat right!
With products (like the one shown above) they also promise tone and better looking arms. Now that may be true, but do you want to walk around with tone arms and then have to find a dozen other “As seen on tv” machines to tone your other body parts?
With a regular cardio routine, you can add manageable weight routine into your workout schedule to tone and define your WHOLE body…not just certain areas. And, getting a full routine is a lot more beneficial than just targeting one area of your body.
Now, the review I gave on the above products are just my opinion based on things I learned in school, by researching, and by reading case studies. You are free to buy and try any items or products that you would like. I am just here to give my educated opinion on things that a lot of people ask questions about when they are looking into finding things to do for exercise.
…Yoga…
Yoga
Do you know what Yoga is?
Yoga is: (according to the Merriam-Webster dictionary)
\ˈyō-gə\
A Hindu theistic philosophy teaching the suppression of all activity of body, mind, and will in order that the self may realize its distinction from them and attain liberation
A system of exercises for attaining bodily or mental control and well-being
Yoga is a great exercise to try to incorporate into your weekly workout routine.
It is a great way to relive some stress, stretch your body, and allow you some “down” time so you can just focus and relax on yourself. It helps with your flexibility and balance.
I have known many athletes in college (and who currently play professionally) who participate in yoga regularly to help them while they are training. All of the yoga poses require a lot of practice, patience, and strength. You can start to work on certain moves and gradually build your strength to do more complicated moves.
Here are some great poses you can try on your own:
It is so important to make sure that you have the proper mat and attire when you decide to participate in exercise activities as well as yoga. be sure to check out yoga clothes by Yoga Mad if you would like some great prices and options for yoga attire and accessories.
So when you are trying to plan your workouts for the week try to incorporate yoga in at least one day a week (or more if you are able too). There are dozens of videos you can buy in Amazon or you can go over to YouTube and find some great tutorials on how to create your own yoga routine that will best fit your workout schedule.
When it comes to working out, there are so many different activities you can try to help you achieve your health and fitness goals. You should try to incorporate new and different workout activities so you do not get bored with your workouts! It is always suggested to change your workout every few weeks and to try new things (such as yoga!).
So if you are looking for a great low intensity workout that will help you build your strength and flexibility I highly recommend yoga!
…Motivational Monday: Reducing Stomach Fat…
The main question that is asked/heard is ” How do I get rid of my stomach fat”…or ‘How do I get rid of my love handles?”…there is one reply to anyone asking “How do I get rid of…”…
You can NOT target just one area of your body! You have to work out your whole body to get optimal results!
In order to reduce the fat in those trouble areas you must start to eat healthier (cutting out the foods high in fat and low in nutritional value) and increasing your activity during the day.
And most importantly, it take time!!!! You will not see immediate results after working out one day…or one week! It take weeks for your body to burn away the stored fat that you have accumulated. Bell fat/fat in the hip region is the first place fat goes when you gain weight, and the last fat to be burned when you are trying to lose weight. It is very important to have a high energy workout (or long interval cardio session) to help you to burn the access body fat.
Here are some of the best cardio routines and how many calories on average you will burn with each different cardio routine:
“1. Step Aerobics - one of the most favorite cardio exercises preferred by women. Step Aerobics mainly target your legs, hips and glutes, and can burn approximately 400 calories in 30 minutes.
2. Bicycling - stationary or outdoors is a great cardio exercises, depending on resistance and speed can but 250 to 500 calories in 30 minutes.
3. Swimming - like cross-country skiing is an excellent cardio exercises as it is a full body exercises. Swimming is a great cross-training for other cardio activities. Doing the breast stroke can burn approximately 400 calories in 30 minutes.
4. Racquetball - side to side sprinting makes racquetball and excellent cardio exercises. A 145-LB person burns over 400 calories in 30 minutes.
5. Rock Climbing - is not only a cardio exercises, but also uses arm and leg strength and power. Rock Climbing can burn up to 380 calories in 30 minutes.
6. Cross-country Skiing - whether on a machine or outdoors on snow, is an incredible cardio exercises as it involves both upper and lower body. A 145 LB person can burn approximately 330 calories in 30 minutes.
7. Running - Running is an excellent cardio exercises because all you need is a pair of quality running shoes. Running burns serious calories. A 145 LB person can easily burn 300 calories in 30 minutes.
8. Elliptical Trainer - is an excellent cardio exercises and a great way to build endurance. A 145 LB person can burn about 300 calories in 30 minutes.
9. Rowing - is both a cardio exercises as well as giving your arms an incredible workout. 145 LB person can burn about 300 calories in 30 minutes.
10. Walking - Brisk walking is a less strenuous form of cardio exercises. Walking can burn up to 180 calories in 30 minutes. Sprinting, adding hills or an incline can increase amount of calories burned.
For the real high intensity cardio people out there who love the HIIT training (High Intensity Interval Training), below are the top three cardio exercise which will provide amazing results!
1. Jumping Rope - This is one of the simplest, yet most effective exercises one can do. In just 15 to 20 minutes, jumping rope will give you an unparalleled total body workout. Jumping rope is ideal for cardiovascular endurance and enhances performance in virtually any sport – tennis, basketball, football, skiing, volleyball and more. This simple exercise is also great for eye-hand coordination, lateral movement, foot and hand speed and agility.
2. Sprinting - Sprinting not only burns HUGE amounts of calories while sprinting, it also keeps your metabolism flying for days after. Sprinting combined with running / jogging can bring amazing results.
3. Spinning - These high-intensity workouts to music simulate a challenging bike ride, complete with hills, valleys and varying speeds, all dictated by the group instructor.”
There are tons of other exercises that you can do other than those listed above. These are just a few ideas/suggestions of some good cardio rich routines that you can start to do to help start to burn that unwanted stored fat.
Another suggestions would be to participate in some type of exercise class that may be offered in your area. I know that the YMCA/YWCA may offer some classes at low/discounted prices. You may also find some classes at your local schools or gyms, or local fitness centers. I know that in my area there are a group of moms who meet three times a week and make their own exercise class at no cost! It would be good to try to create this type of group or maybe to find one. Theses classes should not be the main source of your cardio routine, but it is a good start to help you get active. Once you set a schedule of what days you do your routines, you can schedule other days to add a different or more intense cardio workouts.
Like I said, losing that unwanted stored fat is not easy! It takes time, persistence, dedication, and discipline.
Happy Monday…now lets go get started!!
…Friday FITspiration…
If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health.
~Hippocrates~
…Great Fitness Clothes…
Good Morning my fellow Bloggers!!! 
Today i would like to you about something PRETTY Cool…
(YES the clothes I am wearing in the picture above are clothes that i got from Ellie and you can own them too!)
I was lucky enough to get to try some clothing from the company Ellie
Ellie is a company that creates cute, comfy, and AFFORDABLE fitness clothing!
They just came out with a new Coral Collection that is SO SO SO CUTE!
I am not someone to share or talk about a product if i personally did not try them out
I have gotten two outfits from Ellie and they are BY FAR some of my favorite workout clothes to wear to the gym. And to be honest i wear them around the house when i am just lounging or doing chores. They are THAT comfy!
They are made with great material and are a good quality. I have had mine for a few months now and even after washing them a few times they still look brand new.
I get SO many compliments on them when I am at the gym.
They are not only stylish but they do not constrict me during my cardio or weight lifting routine.
So if you are looking for some great (and affordable!) workout clothes please feel free to check them out!
AND FOR MY FOLLOWERS
they are offering 20% off to you guys!
That is right! If you go check them out NOW you can save some money when you sign up to order some of their gear!
You can click on the image above, any of the links i place in this blog, OR the banner below to collect your 20% off of your order!
So why wait!
ALSO, this would be a GREAT gift to your daughter, mother, sister, or friend who is looking for some great clothes to wear to the gym.
Like i said before, i will not endorse a product that i do not like or would not get as a gift for someone else (which i already for some for my best friend!) That is why i waited so long to post about this product i wanted to make sure that the products i got were worth talking about.
So if you have a free second PLEASE feel free to go on over and check out what they have
…Friday FITspiration…
Here is a GREAT fitness tip that i personally live by…
Try to do this at least two days a week!
This will help you to keep your calorie burn HIGH and you will not have to spend hours each week at the gym doing cardio! It is always a great idea to go back and forth between interval training workouts and a slow and steady workout!
