Restraints and Recipes!!!

Good morning/day/night everyone!

Today's topic of discussion is restraints! Not the physical kind, but more of the mental type.

Every year I love to participate in Lent (even though I'm not Catholic). My yearly thing to fast is soda, and I usually try to up the stakes every year with a new item. Well this year I chose bread, and boy has that been a tough one! I will be honest and say that I have violated my fast about 4 times already, and Lent only started last Wednesday! Given, the 4 times were in 2 days, and I haven't messed up since. The problem, lies not in the fact, that my coworkers brought chocolate cake to work, or that a patient's family members bought doughnuts for our unit. The problems is that I did not have the restraint (or want) to resist those temptations.

So learning from that, I have tweaked my fasting just a hair. I am still fasting bread (that includes cake and doughnuts), but I am allowing myself to have rice and protein bars. I understand that Lent is not about moderation, but restraining oneself and resisting food options, in general, is about moderation.

There are a lot of diets out there, now a days, that force you to restrain or limit your intake of something, whether that be calories, carbs, red meat, fats, sugar, or processed foods. In all of them will power is the determining factor. Sometimes it would be easier if we had assistants, to just follow us around 24/7 and slap unhealthy food out of our hands before we ate them. But the world just doesn't work that way. It is up to us to resist temptations, to prioritize our needs and our wants.

In the end, it all comes down to will power. When people start a new diet, or new workout regimen, they understand that they will be doing something, that their bodies will not be accustomed to. It takes the "want", the "need", the "priority", the "sacrifice", the "restraint", to accomplish and meet these goals.

We are all human, and we will make mistakes, and slip-ups, but that doesn't make us failures, it makes us normal! Whenever you do slip up and eat two pieces of cake, or sleep in one morning, instead of going to the gym; just remember that everyday is a new day. Yeah, I may have messed up yesterday, but does that mean I have to mess up today? NO! The end result is reliant on what I do CONSISTENTLY day-in and day-out. Rome was not built in a day, and neither are we.

So for the recipe today, I have a new dish that I procured last night. I read about a dish on Pinterest, tweaked it just a hair, and wallah, a new dish is born!!! Baked Pineapple Chicken Thighs!!! They are super tender and juicy. The pineapple gives this chicken a wonderful flavor, and is a great dish to brighten up dinner menu! I served mine, over white rice, with a side of roasted Brussels sprouts!

The original recipe can be found here

 

 Baked Pineapple Chicken Thighs

Ingredients

• 2 lbs chicken thighs (mine had skin and were bone-in, but use what you have)
• 4 Tbsp butter
• 2 Tbsp brown sugar
• ½ cup onion, diced
• ⅓ cup White Rum (I used a Mango Rum, because that's what I had on hand, and it was great)
• 1-2 jalapeno peppers, seeded and finely chopped (I used 1 pepper for less spicy)
• 3 cups pineapple, diced
• ¾ cup orange juice (no pulp)
• 1 Tbsp soy sauce
• 2 tsp corn starch
• salt and pepper to taste

Directions

1. Preheat oven to 325º. Place chicken parts in a 9x13 baker. Season with salt and pepper to taste.
2. In a medium sized pot over medium high heat, melt the butter. Add brown sugar and onion. Cook for four minutes.
3. Add the rum, peppers, pineapple, orange juice and soy sauce. Lower the heat to medium and allow to simmer for five minutes.
4. Scoop out two Tbsp of the liquid and place in a small bowl. Whisk in the cornstarch until completely incorporated. Pour this mixture back into the pot and cook for another three minutes.
5. Pour contents in pot over chicken breasts. Place in a 325º oven for 45 minutes or until a thermometer inserted into the thickest part of the breast reads 160º.

 Until next time, Get Fit and Healthy
-Lesli

P.S. I hope to start a new series of blog entries coming up real soon. I'll be reviewing some fitness products and supplements. If you have any suggestions, questions, or feedback, please comment below!

Reaching New Levels

Hello everybody

I have come out from under the rock, I have been under!

My fitness journey has taken a turn for the best over the last week! This new leg of my journey is really pushing me to be more health and exercise conscious. Having said that, I will try harder to keep updating the blog and posting healthy recipes and exercises, because without either of those I would not be where I am.

So let me elaborate. Last week I was approached by two different folks, about getting certified to become a RPM class instructor. When the first person (one of my besties) mentioned it to me, I just thought she was being nice. I was thinking, that I like to be more of a participant, than a teacher. The next day, my current RPM instructor, asked me if I'd ever considered it, and the answer was a big "NO". I told her though, that she wasn't the only person to talk to me about it. So I decided to do some research and that I would give it some consideration, after I discussed it with my husband of course.

Later that night, I'm texting my bestie about it, and what all she had to do to get certified through Les Mills, and also when the dates were for certification training. Well the more we talked, the more intrigued I became. The next training weekend, just happened to be the next weekend, and it was only an hour away! All the following training weekends, were at least 3-4 hours away, and would require me to get a hotel. With all this to think about, I discussed it with my husband, and he said do what I want (couldn't tell if he was being sarcastic, or encouraging, but I took his words for face value). So I decided to sleep on it, and then the next morning I registered for the class!
So, its been a busy week, with practicing for the upcoming class, having the American Heart Association Heart Walk (which I was a team captain for), and working all weekend. Now the Heart Walk is over, and I'm off work for two days! So now I can fully focus on preparing for this weekend!

I'm telling you all this for a reason. Two years ago, when I joined my gym, I had never heard of spin class, RPM, or even Les Mills; and now I'm preparing to become an instructor! It's crazy! If you would have told me two years ago, of what I'm doing now, and how far I've come, I probably would have told you, that you were insane! But fitness, exercise, and healthy eating, has changed my life, and it can change yours! Don't get me wrong, I am not perfect, by any means, but for the most part, I try to live a healthy and active lifestyle.

My current instructor for RPM, told me that I'm a great candidate for being an instructor. I asked why, and she gave me a great reply. She told me, that looking back at what I've done, how I've progressed, how I continue to move forward with my fitness, my personality, and how I encourage and inspire others, is very motivating and is what draws others in. I'm not sure how much of that I believe, but if something I do can inspire and motivate others to live a healthier lifestyle, then that is what I'm going to do! I firmly believe that God, has a purpose for all of us, and maybe mine is being a fitness instructor, who knows? But as of now, my path has led me here, so I'm putting my faith, in the Man upstairs, and going WAY out of my comfort zone!

My goals from doing this are:

1. To honor God, with the gifts He has given me
2. To make myself a healthier me
3. To inspire and motivate others to become healthier versions of themselves

If I can accomplish these 3 goals, then I will die a happy person.

So besides staying busy with working and exercising, I have done some cooking! Both recipes are delicious! The first recipe, is one I found on Pinterest, but tweaked just a little to better suit my tastes. The second recipe is one I made up, I'm not exactly sure how "healthy" it is, but I figure it's probably more healthy, than not.

This first recipe, I made last week. It tasted amazing! I ended up eating more than my husband, but it turns out he isn't too fond of asparagus. So just know that other green "stem-my"  vegetables can be substituted in.

Original recipe located here, on AmesKitchen.blogspot.com

Baked Chicken and Asparagus Casserole

Ingredients:

• 1 c. uncooked rice (brown, white, or wild)
• 3 - 4 boneless, skinless chicken breasts
• Salt & pepper, to taste
• 1 can of cream of chicken soup
• 1/2 c. water
• 1 bunch of asparagus (about 24)
• 4 oz. Monterrey-Jack cheese, shredded
• Panko Bread Crumbs (optional)

Directions:

1. Cook rice according to package directions.
2. Preheat oven to 350 degrees. Add rice to the bottom of a greased 9x13 casserole dish. 
3. Clean and cut the ends off the asparagus spears (about 1" off the end).  Add the asparagus to the casserole dish, on top of the rice, arranging lengthwise.
4. Season both sides of the chicken with salt and pepper.  Arrange the chicken on top of the asparagus spears in the casserole dish.
5. Whisk together the 1/2 c. water and soup in a small bowl.  Pour the mixture over top of the chicken in the casserole dish.  
6. Finally, sprinkle the Panko bread crumbs (if using) and then the cheese over top of everything.  
7. Bake at 350 degrees for about 40 - 45 minutes, or until the chicken is cooked through.

This second recipe, is me making up recipes, to try and use food we have in the deep freezer, instead of going out and buying more! It turned out really well, and I will definitely be making it again! I served mine with some fresh green beans!

These pork-chops were fork tender, no knife needed!

Crock-Pot Pork Chops with Onions

Ingredients:

• 4 boneless thick cut pork-chops
• Salt & Pepper
• BBQ dry rub seasoning
• 1 large sweet onion
• 1 large apple (I had a red delicious apple on hand, but use what you prefer)
• BBQ sauce (I used Sweet Baby Ray's Hickory BBQ)

Directions:

1. Slice onion into thin rings (I used a mandolin)
2. Cut apple into 8 big chunks
3. Place half of the sliced onion in the bottom of a slow-cooker
4. Layer 4 apple chunks over onions
5. Season all sides of pork-chops with salt, pepper, and BBQ seasoning
6. Place 1 pork-chop over each apple chunk
7. Cover the pork-chop in BBQ sauce and layer remaining 4 apple chunks over each pork-chop
8. Cover with remaining half of sliced onion, and squirt another layer of BBQ sauce over pork-chops.
9. Cook on Low 6 hours or High 3-4 hours, inside of pork-chops should be white.
10. Serve pork-chop with onions over top, discard apple chunks.

I hope these recipes are as delicious to you as they were to me! Remember, recipes are not set in stone, make additions, omissions, or substitutions where you need them. Make each recipe your own!

Until next time,
-Lesli

P.S. Feel free to ask me questions, leave feedback, share, or what-have-you!

Excuses and Workouts!!!

Hey everybody!

Thanks for joining me on the first Monday of February! Today, as with every Monday I hit the gym! Its very important to me that I always go to the gym on Monday, it helps me determine if I'm going to have a good week or not. #1 rule: NEVER MISS A MONDAY!!!

Before I get to the workouts though, I wanted to discuss reasons and/or excuses people have for not going to the gym or not exercising at all. I did a little research this afternoon, and compiled a list of some frequent excuses for not going to the gym and/or working out.

1. Too noisy
2. Too crowded
3. Not seeing results
4. Reached goal fitness level
5. Don't feel the necessity
6. Intimidated
7. Unsure of what to do at the gym
8. Bad location
9. Bad past experience
10. Feels like everybody else knows what they're doing
11. Feels like everybody else is in shape
12. Would rather be outside
13. Costs and fees
14. Time consuming
15. Germ phobia
16. Too tired
17. Bad weather
18. Missing a television show
19. Already been to the gym this week
20. Too sore from last workout
21. Wanting to do other things
22. Bored with the same routine
23. Don't want too

So that's a pretty long list. So here's my thing, exercising for 1 hour is 4% of your day, which makes exercising for 30 minutes only 2% of your day! I find it insanely hard to believe, when people can't spare 1 hour or even 30 minutes to workout. I can kinda understand, if you have to drive to the gym, but nobody is asking you to go to the gym, just exercise. It takes no time at all to do some jumping-jacks, sit-ups, knee-highs,  triceps-dips, push-ups, planks, wall-sits, squats, or even some yoga, in the comfortable environment of your own home. That rationalization there, took care of 11/23 excuses.

As far as not feeling the necessity to workout, or you're satisfied with your fitness level, then you are about to have your eyes opened. Working out and exercising can be used to maintain your fitness level. If you do nothing, then one day you will lose your physique, whether toned or not.

If your reason, is that you aren't seeing results, even though you've been putting in the time, look at what you're doing when you're not exercising. What I mean by that, is look at what you are eating and drinking. If you workout like a beast, but eat and drink like a glutton, then you are not going to get the results you want. Diet and exercise go hand-in-hand when trying to get in-shape and become fitter.

For the being too sore, or having already been to the gym this week excuses: who cares! Science shows that exercising while sore, helps to get rid of the soreness sooner. Now I didn't say go super Saiyan everyday. If you worked out hard one day, then on the next day do either some light exercise, or focus on a different muscle group. This will increase blood flow, and help with muscle recovery.

As far as only exercising once a week, that's about as beneficial as only dieting one day a week; it is pointless. Yes, exercise is good but it needs to be more of a habit. I read a quote from my brother-in-law today that was on the topic of working out and exercising, "Treat it like a job. You have to go. It has to be a necessity." I have heard variations of this before, but it still stands true. If you want results, then you have to really put in an effort.

The biggest reason people don't workout or go to the gym, is the last one, "They just don't want too". Some people won't go, just because. They either don't have a reason, or they're lazy. There is no valid reason why people can't exercise or workout. YouTube is full of videos, of people with all sorts of disabilities killing workouts and feats of strength! If you want some motivation click here!

If you're just lazy and want to be a stick in the mud, then I've done all I can do, but if you're reading this blog, then you have shown some type of interest in exercise, or maybe just getting healthier. I encourage you to contact a local gym, most have a visitor's pass of some sort, or even just Google some at home workout routines. The internet is full of healthy recipes as well. If you need some help, I am more than willing to help you and support you!

Now on to the workouts! The following workouts are from last night's and today's gym sessions. Sunday night's Body Pump session, I went a little lighter for the squat track, because I wore out my legs on the weight machines before class. Other than that, both sessions were killer, and I felt really good afterward!

Squat Track

I used the bar-bell with 20kg or 44lbs

Triceps Track

I used a 5kg or 11lb plate

Triceps Track

I used a 5 kg or 11 lb plate and a 7lb dumb-bell

Lunge Track

I used a 5kg or 11lb plate

 Body Pump, has really helped me a lot, in my fitness journey. It's my go-to class when I need to burn some calories and break a sweat! Now that I'm within 5-10 lbs of my goal weight, I'm wanting to change my focus from weight loss, and turn it to toning-up. For that reason, I'm going to start working with the weight machines. I've played around with them before, just trying to familiarize myself with them. Today after class, I went and worked on the leg machines, everyone I could find! I did 3 sets of 15 reps on each machine. I didn't really push myself too hard, my main goal today was to find a good starting weight. So hopefully within the next couple of months, I will start to see some results.

I can only pray that my legs work tomorrow! And like I said, even if I am sore, I will work out the soreness with my favorite spin class tomorrow, Les Mills RPM!

Until next time, 

-Lesli