Helloww World!:)
What a hot and rainy day today.. Yes thats right, a funny combination of hotness and rain-ess:))
Lets get to the MEAL PLAN!
BREAKFAST:
Today I had a bowl of cereal, you can use any cereal, sweet or not sweet it doesn't matter, Whatever cereal you love, just have it. Skim milk is a secret to it!
Cup of coffee has definitely kept me awake this morning. Usually when it is raining outside I feel so sleepy and lazy..
LUNCH:
Garden salad: lettuce, tomatoes, cucumbers, red peppers.
Topped with a serving of grilled chicken breast.
Balsamic Vinegrette Dressing. My favorite and in my opinion one of the healthiest choices!
SNACK/SUPPER:
Chips and Salsaaaaaa!!!!
Just try to find chips that contain less fat and calories.
DINNER:
I am having a bowl of chicken noodle soup
1 serving of oven baked salmon
Green beans on the side ( I just love them)!
HEY GUYS!!! NO GYM FOR TODAY!!!! Give your body a day to recover from the previous two days!!! Just stay active at your home, wash your dishes, do some laundry, or just relax. Whatever you wish:) I actually did some house cleaning today. I put my favorite radio on, because music motivates me to be active:)
Tomorrow is another day, but may today be a very happy one:)
-JA
Wednesday, October 27, 2010
Tuesday, October 26, 2010
TUESDAY
Helloww World!!
I hope yesterday was an enjoyable day, and today will be an even better one ;) So I am following this diet plan and work out plan myself. I will post my weight loss results every Sunday, and see how it goes!
BREAKFAST:
1 fried egg
1 serving of mushrooms and tomatoes cooked in a pan with 1teaspn of olive oil until soft.
1/2 of small pita bread
1 cup of coffee with 1teaspn of honey!
LUNCH:
1 bowl of tomato basil soup! Yummy:)
1 banana
SUPPER/SNACK:
Through out the day, as I have mentioned before, I always drink lots of water/tea. Water is very very essential for losing weight, so try to make the best of it, by drinking around 8 cups a day!
I had some gummy bears :) Maybe it was not the best idea, BUT HEY! I LOVE SWEETS!:) And I am still losing my weight..
DINNER:
1 serving of grilled green beans
Grilled jerk chicken (I probably had like 7-8 tiny pieces) very very delicious!!!!!!
Now I am off to the gym!
WORKOUT:
15 min run on the treadmill
15 min stationary bike
Today's cardio workout was another easy one. Did not push myself too hard, because I am slowly trying to get in a good shape, and then, I will be able to push myself harder, faster and longer!:) So for now, it is important to not over strain yourself! This is just the beginning!:)
ABBS:
200 regular crunches
3x30 sides
3x10 V-ups
ARMS:
2x10 push-ups with the knees on the ground
STRETCH at the end of the work out!:)
This work out should help you lose about 400 calories!
Have a healthy happy day,
-JA!
I hope yesterday was an enjoyable day, and today will be an even better one ;) So I am following this diet plan and work out plan myself. I will post my weight loss results every Sunday, and see how it goes!
BREAKFAST:
1 fried egg
1 serving of mushrooms and tomatoes cooked in a pan with 1teaspn of olive oil until soft.
1/2 of small pita bread
1 cup of coffee with 1teaspn of honey!
LUNCH:
1 bowl of tomato basil soup! Yummy:)
1 banana
SUPPER/SNACK:
Through out the day, as I have mentioned before, I always drink lots of water/tea. Water is very very essential for losing weight, so try to make the best of it, by drinking around 8 cups a day!
I had some gummy bears :) Maybe it was not the best idea, BUT HEY! I LOVE SWEETS!:) And I am still losing my weight..
DINNER:
1 serving of grilled green beans
Grilled jerk chicken (I probably had like 7-8 tiny pieces) very very delicious!!!!!!
Now I am off to the gym!
WORKOUT:
15 min run on the treadmill
15 min stationary bike
Today's cardio workout was another easy one. Did not push myself too hard, because I am slowly trying to get in a good shape, and then, I will be able to push myself harder, faster and longer!:) So for now, it is important to not over strain yourself! This is just the beginning!:)
ABBS:
200 regular crunches
3x30 sides
3x10 V-ups
ARMS:
2x10 push-ups with the knees on the ground
STRETCH at the end of the work out!:)
This work out should help you lose about 400 calories!
Have a healthy happy day,
-JA!
Monday, October 25, 2010
MONDAY
Helloww World!!!
The past couple of weeks have been pretty hectic for me.. Little free time = no time for enough physical activity. But I have decided to change it TODAY!
My MONDAY WORK OUT will consist of:
1. Warm up on the elliptical for 5 minutes.
2. Easy run on the treadmill for 20 minutes.
3. Strength conditioning for my upper body (biceps, triceps only).
4. 200 crunches.
5. Stretch.
The work out should take about 1 hour, but it is well enough for the first workout this week! I should lose around 300 calories all together (if not more), and it is definitely a good start for anyone.
MEAL PLAN:
I had a very nice BREAKFAST today, well my hunny made it for me!:)
2 eggs
half a bagel with fat free cream cheese
Coffee without milk and instead of sugar I used a tspn of honey.
For LUNCH I had a big bowl of vegetable soup: fills you up like nothing else and very low calorie!
Before the work out I indulged in a little chocolate! Well, it always gives me energy to work out and I enjoy my snack, knowing that my calories will burn during the next hour!:) I will advice you to ONLY indulge into something sweet and high calorie just BEFORE the work out, because this is the only way that those calories from the chocolate won't 'sit' for too long in your body...
DINNER:
1 chicken breast,
1 sweet potato,
1 tomato and lots of hibiscus tea...
Have a happy healthy day!
-JA
The past couple of weeks have been pretty hectic for me.. Little free time = no time for enough physical activity. But I have decided to change it TODAY!
My MONDAY WORK OUT will consist of:
1. Warm up on the elliptical for 5 minutes.
2. Easy run on the treadmill for 20 minutes.
3. Strength conditioning for my upper body (biceps, triceps only).
4. 200 crunches.
5. Stretch.
The work out should take about 1 hour, but it is well enough for the first workout this week! I should lose around 300 calories all together (if not more), and it is definitely a good start for anyone.
MEAL PLAN:
I had a very nice BREAKFAST today, well my hunny made it for me!:)
2 eggs
half a bagel with fat free cream cheese
Coffee without milk and instead of sugar I used a tspn of honey.
For LUNCH I had a big bowl of vegetable soup: fills you up like nothing else and very low calorie!
Before the work out I indulged in a little chocolate! Well, it always gives me energy to work out and I enjoy my snack, knowing that my calories will burn during the next hour!:) I will advice you to ONLY indulge into something sweet and high calorie just BEFORE the work out, because this is the only way that those calories from the chocolate won't 'sit' for too long in your body...
DINNER:
1 chicken breast,
1 sweet potato,
1 tomato and lots of hibiscus tea...
Have a happy healthy day!
-JA
Thursday, October 7, 2010
WORKOUT MUSIC LIST
Before your workout, it is suggested to always stretch out a LITTLE. Do not over stretch, because you will most likely damage your muscle tissue. You have to be warm enough for an intensive stretch, that is usually done after a great work out!:) Back to the music!
"WONDERFUL LIFE" by HURTS. This is my new gig! I put this song first, right before a workout. This song puts me in a mood, because the words in it motivate me so much! I am sure you will love this song!! I dare you to listen to it ;) Make sure you have the New Version of it, because it has better sound effects, that will give you goosebumps when you hear it!
After a little stretch, I always go on the Cybex Arc Trainer! This wonderful machine is something between Stairmaster and Elliptical. To be honest with you, for some reason, I do not get tired on it, but burn as much calories as I would on the other two (Stairmaster and Elliptical), if not more!!!! It is very, very easy on your knees.
DYNAMITE by TAIO CRUZ.
HISTORY by GROOVE ARMADA. This is something you would hear in the 80s.
MAJOR TOM by SHINY TOY GUNZ. A new version of a very old gig. Just amazing!
CALL THE SHOTS by GIRLS ALOUD.
At the end, when I do my intensive stretch out I listen to anything else I am in the mood to.. I am sure you have many more other songs that you would like to include in your work out, so go ahead, work hard and enjoy doing it with your favorite music!!!!!! I WISH YOU BEST OF LUCK IN ACHIEVING YOUR PERSONAL GOALS!
"WONDERFUL LIFE" by HURTS. This is my new gig! I put this song first, right before a workout. This song puts me in a mood, because the words in it motivate me so much! I am sure you will love this song!! I dare you to listen to it ;) Make sure you have the New Version of it, because it has better sound effects, that will give you goosebumps when you hear it!
After a little stretch, I always go on the Cybex Arc Trainer! This wonderful machine is something between Stairmaster and Elliptical. To be honest with you, for some reason, I do not get tired on it, but burn as much calories as I would on the other two (Stairmaster and Elliptical), if not more!!!! It is very, very easy on your knees.
I stay on this machine for 30-40 minutes. While I burn the calories, I am not getting tired, and I am listening to something that I love. So this is my list for you. I hope you would like it and include the songs in your Ipod:
RUDE BOY by RIHANNA (AKELA REMIX). Faster version of this infamous Rihanna's song.
THIS IS MY LIFE by EDWARD MAYA. This song will take you away! Amazing melody.
GLOW by MADCON. I fell in love with this song the first time I heard it. Should have won the Eurovision Contest 2010. You will definitely love this song!
AMAZING by INNA. Another great 2010 hit to get your workout on..
IF ONLY YOU by DANNY FT. THERESE. This awesome song is always on my list.
I LIKE IT by ENRIQUE IGLESIAS. Of course I like it:)
COMMANDER by KELLY ROWLAND ft. DAVID GUETTA.
TIK TOK by KESHA (TECHNO REMIX)
OH MY GOSH by USHER. Love.. love.. love it.
FINE WITHOUT YOU by ARMIN VAN BUUREN. Probably one of my favorite songs to work out to.
After I am done my cardio workout, I follow on to some strength work. I almost never use weight machines or dumbells. This is not something I would enjoy doing, so I substitute it with my own strength workouts that I do on the floor. I will post these kinds of workouts in my later posts. So, stay tuned my dear friends:) While, I am on my strength workout, I like to listen to this kind of music:
CRAZY by ALANIS MORISSETTE.
SATTELLITE by LENA. A German singer, who have just won the Eurovision Contest 2010. I like this song very much!
HISTORY by GROOVE ARMADA. This is something you would hear in the 80s.
MAJOR TOM by SHINY TOY GUNZ. A new version of a very old gig. Just amazing!
CALL THE SHOTS by GIRLS ALOUD.
At the end, when I do my intensive stretch out I listen to anything else I am in the mood to.. I am sure you have many more other songs that you would like to include in your work out, so go ahead, work hard and enjoy doing it with your favorite music!!!!!! I WISH YOU BEST OF LUCK IN ACHIEVING YOUR PERSONAL GOALS!
9 NUTRITION SECRETS
THIS ARE MY MAIN 9 NUTRITION SECRETS! I try to follow them as often as possible, because I know what my goal is, and I will achieve it. Hey, this is my way of telling myself, that I CAN DO IT!!! Why don't you try to do the same, and motivate yourself by a simple SELF-TALK!:) Isn't your goal is to look sexy? To have a nice firm body? To walk into the room full of friends with confidence?...
SO LETS BEGIN WITH MY SECRETS and then you can realistically think if you CAN follow them!
1. I START MY DAY WITH SOME PROTEINS! Protein, seems to be the best nutrient to jump start your metabolism in the morning, and keep it on a high level throughout the day. So don't be afraid to substitute your favorite pancakes with some yummy eggs. Other products that include protein are: whey, soy, tuna, chicken, shrimp, crab and more... ALSO, add another cup of coffee!!
2. SLOW DOWN WHEN YOU EAT! When I was young, my mom taught me the rule of chewing each piece of food in your mouth for approximately 20-30 seconds, or simply 25 chews! This will help you get fuller faster, because the longer you eat the faster you will realize you are already full. It takes around 15 minutes for the nutrients to "tell" your brain to stop "whining for food"... Imagine if you eat your meal in 10 minutes, you will still feel hungry for another 5 minutes, and MOST LIKELY you will grab something else and chew on it! BUT, if you keep to the secret number 2, you will be more likely ALREADY FULL by the time all the food on your plate is gone.
3. SOUP A DAY - KEEPS YOUR WEIGHT AWAY! I, personally, try to follow this rule/secret almost every day! First of all, soup is just so delicious, that sometimes, I would rather eat it all day long!:) You have to chose soups that contain more watery juice in it, instead of the soups that contain creamy juice! Soups have lots of vitamins, they fill your belly full and with fewer calories! When I go on a strict diet, I ALWAYS eat soup for lunch!! Of course you can chose any time of the day for soup, weather it be for breakfast, lunch or dinner! My favorite soups are: chicken noodle, tomato soup, vegetable soup and so much more!
4. HAVE A SAFE DRINKING! If you know, that you will be going out the following night, and will be consuming alcoholic drinks, wether it would be beers or mixed drinks, always try to cut the calories down the day before. It worked for me well, and I believe it will work for you too! Just the day before, stick to the lean food, foods that contain no fat or carbs. So eat some brown rice, fish, lean chicken breast, veggies and fruits! Then you can definitely have a great night out the next day and not care about the calories you would consume through your drinks. REMEMBER alcohol has a lot of calories. Think this: 1 beer is around 120 cals!!!!! So when you drink, drink fewer drinks, and ALWAYS stay safe. Too much drinking can lead to alcohol poisoning, accidents and more serious happenings. ALSO do not drink and drive!!!!
5. KEEP WALKING! Park your car as far as possible from the place you are going to, and just walk from there. Walking is just some extra exercising for you that will keep your fatty-cells melting! Go to the mall! Go to the avenue!! Go to the beach!!! WALK WALK WALK! If you do not like working out, then, again, WALKING is the best substitution for you!! Go somewhere you heart smiles
6. FRUIT AND VEGGIE! I, personally, love fruits and veggies. But of course there are days when I can't stand it. Fruits and vegetables are very important in our nutrition. I try to at least have a few bites of both every day. Vitamins, vitamins, vitamins - this is all I can say about it.
7. ENJOY YOUR GREEN TEA! I love green tea!!! Green tea boosts your metabolism.. I drink it through out the day instead of water!
8. COOK AND CHEW! You are wondering, what do I mean by that? Simply, put a small jar of a mix of any dried fruit or nuts that you like, and while you are cooking, you can snack on it. This will suppress your hunger for a little while, and after you are done cooking you will not eat that much food on your plate.
9. SLEEP the right amount of time. I prefer to have at least 8 hours of sleep every day! It makes me feel well rested and completely ready for another beautiful day in my life!
SO LETS BEGIN WITH MY SECRETS and then you can realistically think if you CAN follow them!
1. I START MY DAY WITH SOME PROTEINS! Protein, seems to be the best nutrient to jump start your metabolism in the morning, and keep it on a high level throughout the day. So don't be afraid to substitute your favorite pancakes with some yummy eggs. Other products that include protein are: whey, soy, tuna, chicken, shrimp, crab and more... ALSO, add another cup of coffee!!
2. SLOW DOWN WHEN YOU EAT! When I was young, my mom taught me the rule of chewing each piece of food in your mouth for approximately 20-30 seconds, or simply 25 chews! This will help you get fuller faster, because the longer you eat the faster you will realize you are already full. It takes around 15 minutes for the nutrients to "tell" your brain to stop "whining for food"... Imagine if you eat your meal in 10 minutes, you will still feel hungry for another 5 minutes, and MOST LIKELY you will grab something else and chew on it! BUT, if you keep to the secret number 2, you will be more likely ALREADY FULL by the time all the food on your plate is gone.
3. SOUP A DAY - KEEPS YOUR WEIGHT AWAY! I, personally, try to follow this rule/secret almost every day! First of all, soup is just so delicious, that sometimes, I would rather eat it all day long!:) You have to chose soups that contain more watery juice in it, instead of the soups that contain creamy juice! Soups have lots of vitamins, they fill your belly full and with fewer calories! When I go on a strict diet, I ALWAYS eat soup for lunch!! Of course you can chose any time of the day for soup, weather it be for breakfast, lunch or dinner! My favorite soups are: chicken noodle, tomato soup, vegetable soup and so much more!
4. HAVE A SAFE DRINKING! If you know, that you will be going out the following night, and will be consuming alcoholic drinks, wether it would be beers or mixed drinks, always try to cut the calories down the day before. It worked for me well, and I believe it will work for you too! Just the day before, stick to the lean food, foods that contain no fat or carbs. So eat some brown rice, fish, lean chicken breast, veggies and fruits! Then you can definitely have a great night out the next day and not care about the calories you would consume through your drinks. REMEMBER alcohol has a lot of calories. Think this: 1 beer is around 120 cals!!!!! So when you drink, drink fewer drinks, and ALWAYS stay safe. Too much drinking can lead to alcohol poisoning, accidents and more serious happenings. ALSO do not drink and drive!!!!
5. KEEP WALKING! Park your car as far as possible from the place you are going to, and just walk from there. Walking is just some extra exercising for you that will keep your fatty-cells melting! Go to the mall! Go to the avenue!! Go to the beach!!! WALK WALK WALK! If you do not like working out, then, again, WALKING is the best substitution for you!! Go somewhere you heart smiles
6. FRUIT AND VEGGIE! I, personally, love fruits and veggies. But of course there are days when I can't stand it. Fruits and vegetables are very important in our nutrition. I try to at least have a few bites of both every day. Vitamins, vitamins, vitamins - this is all I can say about it.
7. ENJOY YOUR GREEN TEA! I love green tea!!! Green tea boosts your metabolism.. I drink it through out the day instead of water!
8. COOK AND CHEW! You are wondering, what do I mean by that? Simply, put a small jar of a mix of any dried fruit or nuts that you like, and while you are cooking, you can snack on it. This will suppress your hunger for a little while, and after you are done cooking you will not eat that much food on your plate.
9. SLEEP the right amount of time. I prefer to have at least 8 hours of sleep every day! It makes me feel well rested and completely ready for another beautiful day in my life!
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