A Change of Venue

I have switched my blog over to:

michellezohner.blogspot.ca

Come on over and check it out!! 🙂

Posted in Uncategorized | Leave a comment

Finishing The Day Off Right

Today was one of those rough days.  I woke up not wanting to go to work, like actually wishing I had the flu so I wouldn’t have to go.  It progressively got worse until about 10 this morning, when I realized I was at work, and I was ok.  I spent the rest of the day in a sensitive fog, and thought that I had better come straight home and put myself to bed.

But here’s the thing.  I left work and a big weight lifted, and I’ve been able to finish out my day on a positive note!  My eating was completely clean all day, I ended up with the energy to prepare a lovely clean meal, and I even got a workout in.

The. World. Did. Not. End. Today.

I guess I need to keep this in mind, work is just a section of a day, but it really doesn’t need to consume the whole day!  I have so much more to live for!  I have plans to make, my health to tend to, and fun things to do.

Monday, June 10 Food Recap:

Breaky:
Turkey Sausage & Mini Potato Salad – leftover from yesterday’s lunch, recipe adapted from the Clean Eating Magazine, June 2013 edition page 72

Morning Snack:
Rise & Shine Muffin from Healthful Pursuit

Lunch:
Chicken Breast & Food For Life Brown Rice Tortilla, toasted to be like chips
I topped my chicken with a little bit of Amazing Dad’s BBQ Sauce in Honey Garlic

Afternoon Snack:
Carrot Protein Bar from Healthful Pursuit

Arrive Home Snack:
Smoothie:  1 c Almond Coconut Milk, 1 scoop Sun Warrior Protein Powder (Vanilla), 1 Banana, Vanilla, Ice

Dinner:
Lemon Dill Chicken with Grilled Asparagus & Onion Topping, Clean Eating Magazine, June 2013 edition page 72
Mini Potatoes (wrapped in tin foil and cooked on the grill)

Bedtime Snack:
5 egg whites with chives and 1/2 avocado

My Fitness Pal Info:

Totals 1,613 172 59 123
Your Daily Goal 1,900 190 63 143
Remaining             287             18             4             20
Calories Carbs Fat Protein

Daily Activity:

Jillian Michaels Workout
1 hour, 428 calories burned

No pre or post workout meal needed, as activity was done between dinner and bedtime snack.  I am having a Vega Post-Workout drink though… love it!!!

Non-Scale Victories:

  • I used the BBQ!  I’ve never used it completely on my own before!!!!
  • I overcame a tough day and had a happy evening.
  • I input all of our latest RSVP’s, which had been sitting in a pile staring at me.  It bothers me if I don’t note responses down on my spreadsheet right away!
  • I rocked my workout!  When I first started losing weight, I couldn’t finish a Jillian Michaels workout, and I always had to cut the cardio part of her circuits in half or cut them out altogether.  Tonight I was able to complete the entire workout as instructed!!!

Well, I’m going to enjoy my egg whites and watch The Real Housewives of Orange County 🙂  Good Night!!!

Posted in Uncategorized | Tagged , , | 3 Comments

I’m Baaaaaack & 3 Weekly Goals

Sorry I haven’t wrote for a long while, life happens.

The whole idea of writing on a blog was to keep me refreshed and to work towards goals, and I feel like I keep hitting rocky patches with the whole “refreshed” and “goal” stuff.  So here goes another kick at the can 🙂

Since I haven’t wrote for quite some time, here is a list of the cool things I’ve had going on:

-James Wilson’s workouts.  I’ve been doing them and following the program quite closely.  And ya know what?!  It may be a bit much for me!  Not always, but I am learning so much about myself and how my body works and I’ve learned that I need variety.  I thought I was a weight lifting kind of gal, and I am, but I also enjoy many other types of activity.  I want to fit them all in, and I want to look forward to what I’m doing… so I’m working on figuring out how to make it happen.  I do think I’m getting results from this program though and definitely am not quitting it, just maybe spreading out the days a bit more to make room for other things.

-Macros.  I am finally learning how to calculate my macros and eat to certain specifications.  This week I have mapped everything out on My Fitness Pal and am feeling pretty optimistic that I can stick to it.  I expect to see fantastic results if I can follow through on this.  If you want to follow me my username is mfperich.

-I’ve been taking part in the #WhatsBeautiful and #IWILL campaign that Under Armour has initiated.  It has been fantastic!!  The most exciting part is that two of my idols, Little B and Monika Fit have their own IG challenges going on and when I tag them in my photos, they like them!  I know they probably do that for everyone, but it really gives me a rush, I think they’re really great!  Aaaand I’m a dork, I know.  I haven’t been taking part enough to win anything, but seeing everyone posting what they’re up to is so motivational and it’s a really neat experience.

-I am enrolled in the Holistic Nutrition program at CSNN and am so freaking excited!  My books should be here by Wednesday and I can’t wait to get started.  I don’t plan on overloading or studying hard before the wedding, but I really want to start reading and I just needed the course to be in my possession 🙂

-We are officially 2 months and 1 week away from wedding day, isn’t that unreal!?!  It’s coming up so fast, and suddenly I have things to work on!  It’s a little hard to get back in the swing of thinking WEDDING all the time again, but I’m getting there.  Unfortunately my best ideas come to me at around 9:45 or 10:00 PM, right when I’m drifting off.

My new plan is to make 3 health and fitness related goals per week that I’m going to try to accomplish.  Sometimes I get too wrapped up and make too many, but I feel that 3 is a good number.

3 WEEKLY GOALS
June 9-15

1.  Do 3 James Wilson workouts
2.  Stick precisely to my meal plan (I will post later)
3.  Ride my bike

 

Posted in Uncategorized | Tagged , | Leave a comment

Here We Go Again

Happy Happy Friday!

In about 1 hour my weekend officially starts.  So happy, so excited.

Well, I am a bit ashamed that no post has been written in the past almost 2 weeks… my bad.

I started a post last Friday, and for some reason it didn’t post…. so here it is:

Hello!

I have had a very wonderful and full week, and am so happy to say hello to Friday.  My week was full of friends, fun, laughter, visits, and exercise.  My good friend Nancy came home to visit, and so I tried to make catching up with her a top priority!  We had a great day visiting, bike riding, went for a delicious lunch at the Burrito Grill, and finished our day off with an Arbonne Party!  Nancy has just started selling Arbonne and after letting me use some of her products, I can see why she is so excited to be starting this venture.  I invested in a few things and in the near future will post a link for Nancy’s information and some feedback on the products that I purchased.

James Wilson Week 1 is pretty much at a close.  I am going to have to do my Day 4 tomorrow, but am keen to do it and wanted to wait since today is busy and I really want to give 100% effort to these workouts.  So far I am thrilled with the program.  I spend some time each evening catching up on what the Facebook group has been chatting about, and going over the workout plan for the next day to make sure I know how to do all the moves.  It is a really well thought out plan and I am so thankful I chose to go this route.

Wednesday is scheduled to be a rest day, but I really enjoy my group workout with my girlfriends and decided to do it anyway.  It’s a beneficial way to spend an afternoon and if I end up being really burned out I may have to re-evaluate, but for now I wouldn’t give up Wednesday workouts for anything!  It was my day to plan the workout and I felt more prepared for it than last time.  I brought a few small pieces of equipment along and felt really proud that I was able to think up a decently well rounded routine!  It went like this:

Michelle’s Wednesday Fitspiration Workout May 15
Done as a circuit, x3 rounds, 45 secs ea
-Jump Rope
-Rip:60 T’s
-Jump Squat
-Band Bicep Curls
-Jumping Jacks
-Elbow Plank w Alternating Leg Lift
-Rest

I sound so cheerful and upbeat- but that was then, and this is now – and in the now I feel frustrated.  I didn’t follow my meal plans, I’ve been in bed late almost every night this week, I’m draggy, I’m craving sugar, I am so not myself!  And the kicker, all of these things were preventable.  So I’m going to prevent:

I inspected my motivational posters, I looked ahead at the James Wilson workouts and learned the stuff I didn’t know, I made my meal plan and scheduled time for prep cooking and grocery shopping.  This is happening folks, I have to stay on track.  I have goals to attain!

I’m going to try to post a weekly fitness recap every Saturday/Sunday of what happened the previous week because obviously if I have to share what I’m up to, I’m going to have to be up to something 🙂 !

Hope you enjoy your weekend, and check me out on the Eat Clean Kitchen Table if you want to!!

Posted in Uncategorized | Leave a comment

James Wilson Summer Sizzle

Good Morning!!

I am happy to report that today marks Week 1 Day 1 of James Wilson’s Body Earned program for me.  I knew I was going to have an early start, so I made sure to drink some chamomile tea and was in bed at 9:30 last night.  At 5:30 this morning I was able to get out of bed with minimal complaint, got into my workout clothes, and was in the basement on my exercise mat at about 5:40 am.  The workout rocked!  I really the way it flowed from one exercise to the next and I super love that it is done in circuits, they make me feel more productive for some reason.  I am still waiting on my exercise bands so subbed in my Rip:60 where I needed to.  I’ve stopped making excuses like, “Oh, I had better wait until next week because I don’t have the proper equipment.”  NO.  There is always going to be a different move I can sub in for the same muscle group.  No. More. Excuses.  There is pretty much no way I can fit cardio in before work as well as weight training so I plan to get that in after dinner once it cools off outside.  I feel so optimistic about this working for me!!!

I wanted to share the posters that I’ve made to help me with motivation.  I shared this picture with the James Wilson group this morning and got a ton of positive responses, I felt so special 🙂 truly a great group of people, a very positive and encouraging atmosphere.

20130513-113703.jpg

The top poster has an overview of the summer months and I’ve marked down important events that I want to look good for such as other people’s weddings, my stagette, and MY WEDDING!  I have it marked down to take a progress pic every two weeks and will also be marking down what days I’m exercising on.

I will be tracking workouts in my notebook, with details such as date, time, amount of calories burned, and what workout day or exercises I did.  The corresponding page number of the notebook is what I’ll write on my calendar to show I worked out in some way that day.

The bottom poster is to track my progress!  I was going to do weight and measurements, but decided to go with just pictures to promote not worrying about those dang numbers!!!  As mentioned above, I will take a pic (front & back) every two weeks and I’ll be curious to see what kind of noticeable progressions will be made in such a short time?!

It has seriously helped me to get my butt in gear.  I love that the paper is so bright and it encourages me to do something so I can write it down 🙂

My other bit of good new is that I have done all three days in Week 1 of the 5 K Runner!!!  This is a huge success for me as I’ve never gotten past Week 1 Day 1 before!  Yahoo!!!

I hope your week is off to a good start and that you have some successes to share with friends and family as well!!

Posted in Uncategorized | Tagged , | Leave a comment

Healthful Pursuit & The Dessert Freedom Recipe Guide

I absolutely feel the need to share with you the greatness of the Dessert Freedom Recipe Guide from Leanne Vogel at Healthful Pursuit.

If you’ve read my blog (all 11 posts ;)) you know that I love Healthful Pursuit.  My weekly meal plans always have at least one HP recipe incorporated, and you can bet your bootie I am signed up to receive an email every time Leanne posts something new.  If you’ve taken the time to check it out then you know this page is an inspiring place to be.  The website is totally user friendly, colorful and fun, and goes so far past the realm of healthy eating and really incorporates all of the ingredients that help you to make a healthy life.  There is a ton of positivity, inspiration, and motivation tucked into the recipes on this website.  Everywhere you explore you will find Leanne’s personal stamp, which to me feels like energy and exuberance.  Healthful Pursuit has played an integral part in my journey to eating clean and living for myself, and I couldn’t be more grateful for stumbling across Leanne’s website.

When I saw the post that a Dessert Freedom Recipe Guide was coming out I obviously had to have it.  Upon downloading and opening it up I was thrilled!!!  Same great format, style, and feel that a Healthful Pursuit fan is accustomed to.  The bonus of this purchase is you are provided with a PDF document to keep right on your computer or choice of electronic equipment.  Not only are you provided with dessert recipes, there are health-promoting messages to help boost self esteem and happiness in your life, information on different ingredients used in this book, and nutritional information in the back in case you are worried about values.  This book has it all.  Oh and the recipes, they rock too!  So far I have made:  Strawberry Chia Squares, Cream “Cheese” Crumble Cake, No-Bake Key Lime Tarts, and Raspberry Apple Crumble.  All winners.  Another great feature of this book is that below each recipe there is a recommendation of how long to keep it in the fridge, or if it freezes well, in the freezer; I find that kind of information super handy for meal planning!!!

Do yourself a favor and click here for the Dessert Freedom Recipe Guide page on Healthful Pursuit’s site.  Check out what other fans are thinking and take a look at the incredibly appetizing photos, all of which Leanne took and edited herself (wow).

Posted in Uncategorized | Tagged , | 1 Comment

Couch to 5 k Success #1!

Okay, it may be a little premature to celebrate the fact that I ran, since it was Week 1 Day 1 of my Couch to 5 k trainer app, but I’m so freakin’ stoked that I did it, I just had to share!

I had tried to start this program up in the winter, and found that panting and cold air are not a good combination for me.  Now that it’s warmer out I do believe I may be successful!

Monday was W1D1 and I will be doing W1D2 tomorrow since tonight is group workout night with the girls.  Loving this summer weather and how motivated it makes me to get outside.  Also motivating, the fact that I ordered American Eagle shorts (size 10) and I can barely do them up.  Whaaaaaat.  They’re really the cutest shorts too, I can’t wait to wear them!  Another addition to the goals list.

In food news, I’ve been mostly following along with Little B’s #cleaneatsnocheats challenge on Instagram.  I guess I find myself splitting hairs though… like…. what is a cheat?  I’m scared to post a picture of my meal and have someone yell type at me that I’m not eating clean.  I’m silly.  I did post one picture of a sweet potato hash scramble and a bunch of people “hearted” it so that was nice.  I am considering cheats to be food that I’m not making/refined food.  AKA restaurants (although if someone invited me for sushi I would SO be there), or chips, alcohol, something that would have white sugar, etc. and have so far stayed away.

Other exciting food news is the launch of Leanne from Healthful Pursuit’s Dessert Freedom Recipe Guide.  I am going to do a whole post on it just as soon as I try a few more of her new recipes.  So far I have tried one and it was a-m-a-zing.  So worth purchasing :):)

Hope you are able to enjoy some outside time this afternoon!!!

Posted in Uncategorized | 3 Comments