Food!

I have been reading Lindsay's blog for quite a while now and noticed at the end of every month she had this fun event called Foodie PenPals.  The setup is quite simple.  You express your interest by filling out a form and on the 5th of the month you get the details of your penpal is (and who got you will be a totally different person).  You make contact to see if there's anything they can't/don't eat/dietary restrictions and then start shopping.  You can find out more details and the link below!

Now, this month I decided to go ahead and give it a shot- I received this package with a pumpkin recipe (yum), some mango slices (another huge YUM and I had already started eating them before I took the picture-oops), some hot sauce, homemade mango/jalepeno jelly (thinking this might be good over cream cheese and with some g-f crackers...), I also got a yummy white chocolate bar and this whole foods reusable bag (which is a good size for snacks or such).  Thanks Julia- I loved it all and am looking forward to trying the jelly!

and Just a reminder as I leave you today!   Hope you will join me again soon!

And now it's time for some details about Foodie Penpals.  In case you’re a new reader, here’s a reminder of what the program is all about:

-On the 5th of every month, you will receive your penpal pairing via email. It will be your responsibility to contact your penpal and get their mailing address and any other information you might need like allergies or dietary restrictions.
-You will have until the 15th of the month to put your box of goodies in the mail. On the last day of the month, you will post about the goodies you received from your penpal! 
-The boxes are to be filled with fun foodie things, local food items or even homemade treats! The spending limit is $15. The box must also include something written. This can be anything from a note explaining what’s in the box, to a fun recipe…use your imagination!
-You are responsible for figuring out the best way to ship your items depending on their size and how fragile they are. (Don’t forget about flat rate boxes!)
-Foodie Penpals is open to blog readers as well as bloggers. If you’re a reader and you get paired with a blogger, you are to write a short guest post for your penpal to post on their blog about what you received. If two readers are paired together, neither needs to worry about writing a post for that month. 
-Foodie Penplas is open to US & Canadian residents.  Please note, Canadian Residents will be paired with other Canadians only. We've determined things might get too slow and backed up if we're trying to send foods through customs across the border from US to Canada and vice versa. 

If you’re interested in participating for October, please CLICK HERE to fill out the participation form and read the terms and conditions. 

You must submit your information by October 4th as pairings will be emailed on October 5th!

*If you're from somewhere besides the US, Canada or Europe and want to participate, send me an email and I'll see if we get enough interest this month!

Thank You!

Good morning Sunshine!  I hope you all woke up to a beautiful Saturday!  I decided last night that we are working out at 9:00 a.m. today to get it over and done with for the day. My Saturday workout is going to be a ten minute warm up on the treadmill, lift weights for back and biceps, and finish with 200 abs.  Then get on with my day feeling GOOD.  I'm planning to cook turkey chili and then I'll be taking 100 photos, trying to get a few properly exposed and focused shots that I can share with you next week:)

Most importantly, I want to give y'all a big ole hug for reading, commenting, following, and subscribing to my new blog.  The first day the blog went live, it had nearly 40,000 page views!  That is BANANAS!  It's because YOU read multiple posts while you were here.  Thank you.  I'm humbled and thrilled.

Many of you are helping spread the word and I really appreciate it.  If you have blogged about Honey We're Healthy or added my button to your blog, please let me know and I will give you a shout out in a future post with your blog header and a link to your blog.  I think it's so important to support each other and I'm happy to return the

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Friday Q&A: Propping for Relaxation Pose (Savasana)

Q: I have been wondering something about Savasana: Aside from the fact that Savasana has not been all that great for me due to low back/SI joint issues which are lately resolving, I find that my knees feel like they hyperextend in the relaxed state with gravity's pull. Would that alone be reason to always place a support under my knees, or not necessarily? Additional information: I developed the habit of sleeping with pillows under my knees probably 15 years ago at the recommendation of a physical therapist I was seeing at the time for neck problems. Lately my back & SI problems are greatly improved so now I am noticing the feeling of knee hyperextension more as I try to back off of over-reliance on knee support during Savasana. Engaging the quads to ease that seems counterproductive to Savasana. I feel fine with props. I just don't want to overuse them if that would set me up for some imbalance elsewhere.

Thank you so much for your time and dedication to the mission of educating us!

A: I have studied with the foremost expert (in my mind and others) on restorative yoga, Judith Lasater, and her teaching as I interpret is that a restorative pose should feel WONDERFUL when you are in it. The aim of Savasana is deep relaxation, and sometimes we have to work a little to get the pose perfect. So if you need to prop your knees or arms, support your head or low back, or whatever, then that is what you need to do for YOUR Savasana to be inviting and nourishing. There is no one way to do any yoga pose, and that is the gift of yoga which is to find out what works for you.

Please allow yourself to explore and experiment in how you position yourself for the utmost ease and enjoyment. Yoga is not “one size fits all.”

Happy journey.

—Shari

Test Blog

5 Healthy Snacks

Ever get so busy with your day that you "forget to eat?"  Then you are STARVING for dinner?  Yeah, I've done that too, but I really try to be conscious of eating every three to four hours now.  I do get hungry that often, so having healthy snacks in my fridge, at work, or in the car are essential.  Here are five of my favorites.  I'd like to hear what your favorite snacks are too.

I like most varieties of applies.  The one pictured above is a Honey Crisp- so pretty and crunchy!  I'm trying to get in the habit of washing my apples when I bring them home from the grocery store so they are ready to slice and eat.  I pair them with natural peanut butter for a satisfying treat.  I always bring apples to work and my own jar of peanut butter for snack time. 

Nutrition:  Natural Peanut Butter (2 tbsp): Cal 200; Fat 16g; Sat fat 1.5g; Protein 8g; Carb 6g; Sodium 90g.

Apple (1 medium):  Cal 100; Fat 0; Protein 0; Carb 25g.

Carrots are another wash, peel, and slice item I like to keep in my fridge.  (You can buy them that way for convenience if you prefer).  I buy the giant tubs of hummus since my whole family (including my son) eat it.  This is most likely the snack you'll find us eating while dinner is being prepared if we're too hungry to wait.  Pictured above is two carrots, but I probably would only eat one large carrot.

Nutrition 1 Carrot: Cal 30; Fat 0g; Protein 1g; Carb 7g.

Hummus (2 Tbsp): Cal 80; Fat 7g; Sat Fat 1g; Cart 4g; Protein 2g; Sodium 125g.

Nuts (preferably unsalted), the ones pictured above are a combination of unsalted and lightly salted.  I find that my body really bloats up if I eat too much sodium, so I eat unsalted.  I keep these in my car for "emergencies" since they travel so well.  

Nutrition 1/4 cup:  Cal 170; Fat 16g; Sat Fat 1g; Carb 6g; Protein 5g; Sodium 0g.

I love Edamame.  I actually enjoy the process of popping the peas out of their little shell with my teeth.    It took me too long to realize I didn't have to go to a sushi restaurant to enjoy edamame, you can buy it frozen at the grocery store.  I sprinkle it with a teeny amount of salt.  

Nutrition (1 cup unshelled/ 1/2 cup shelled): Calories 110; Fat 3.5g; Sat Fat 0g; Sodium 0g; Carb 12g; Protein 9g.

These little pre-packaged bundles of cheese are high on my list of grab and go.  I buy the "light" and eat two at a time.  The sodium isn't great, but the protein is. 

Nutrition (2 pieces): Cal 100; Fat 5g; Sat Fat 3g; Sodium 400g; Carb 2g; Protein 14g.

What snacks do you like?  

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New Stuff: 1. Grand Teton Double ESB XX

2. Anchorage Love Buzz Saison

3. Jolly Pumpkin Bam Biere

4. Alvinne Cuvee Freddy

5.Alvinne Morpheus Wild Undressed

6. De Proef Flemish Primitive #3: Surly Bird

7. Mikkeller Spontanale

8. Adnams Broadside

9. Adnams Explorer

10. Adnams Southwold Bitter

11. Schlenkerla Wheat

12. Gosebrauerei Bayrischer Banhof Holzbock(barrel aged bock)

13. Gosebrauerei Bayrischer Banhof Goseator Gose Doppelbock (imperial gose aged in tequila barrels)

14. De Molen Bloed, Zweet & Tranen (Rauchbier)

15. Bad Attitude Two Penny Porter

16. BFM Abbaye De Saint Bon Chien 2011 in 12oz and 750ml

17. BFM Procrastinator Eisbock cheers,

dave hauslein

beer manager

415-255-0610

EVERYONE GO NUTS! We just received a slightly larger than average allocation of Cantillon! We are able to offer 2 BOTTLES PER CUSTOMER. Beer of the Month Club members may reserve bottles BY PHONE ONLY. Call 415-255-0610. 1. Cantillon St. Lamvinus 750ml 2. Cantillon Vigneronne 750ml 3. Cantillon Cuvee Saint-Gilloise 750ml 4. Cantillon Classic Gueuze 12oz 5. Cantillon Lou Pepe Kriek 750ml 6. Cantillon Lou Pepe Framboise 750ml cheers, dave hauslein beer manager 415-255-0610

*UPDATE* All Cantillon is now SOLD OUT

Featured Pose: Warrior 1 for Upper Body Strength

by Baxter and Nina

Warrior 1 is the second pose in our upper body strengthening series because, like Warrior 2, Warrior 1 is an accessible pose that is very strengthening for your arms and upper body. Even though you don’t bear weight on your hands or arms, the Warrior 1 arm position entails resisting gravity. Because the arm position is different than Warrior 2, this pose strengthens different muscles, including those that raise your arms forward and up overhead, and all of the small muscles inside the joint that help you stabilize your arms in that position. In addition, because you are taking your arms through the range of motion in forward flexion (forward and up), this pose also helps increase flexibility in the shoulder joint.

Furthermore, as your upper back and chest move into a slight backbend (extension) in Warrior 1, your back muscles are also strengthened, including the muscles around your shoulder blades, your trapezius and serratus anterior, and all the muscles that line your back spine. These are important muscles for keeping your spine healthy and for maintaining good posture. Good posture is essential for healthy aging because it helps keep your spine healthy, supports your respiratory system, and keeps you more mobile.

This pose is accessible even if you have something going on in your shoulders that is challenging because you can control how far you raise your arms. You don’t need to bear weight on your hands, so if you have wrist or hand problems still can do it. And, of course, an added benefit is the pose is very strengthening for the legs as well as the upper body!

Warrior 1 can be challenging to hold (and balance in) for long periods of time, so if you’d like to focus on your upper body rather than your lower body, you can work with your back heel against the wall or try having your feet slightly closer together.

Because we’re focusing on upper body strength for next several weeks, we’re going to give you three different ways to strengthen your body with Warrior 1. Version 1 is the traditional pose, and Versions 2 and 3 use props to help strengthen different muscles in your arms, shoulders and upper body..

Instructions: Starting in Tadasana, step your feet about three feet apart and place your hands on your hips. Spin your right foot out 90 degrees. Then lift your back heel, pivot on the ball of your foot, and spin your back heel back about four or five inches. Next, rotate your hips and chest in the same as your right foot. Don’t force your hips to square with the wall you are facing. Instead, allow your left hip to turn slightly toward your back leg, but square your head and your torso ,from the navel on up,  with your front foot. Maintain a straight strong back leg throughout.

Now, release your arms to your sides and turn your palms to face each other. Keeping your palms facing each other, inhale your arms forward and up. If your shoulders are tight, don’t worry about your arms being exactly vertical. But do keep your arms parallel—don’t try to bring your hands together. On your next exhale, bend your front knee so it is directly over your ankle joint. Do not lean forward or back, but keep your torso directly over your pelvis.

As you breathe in the pose, encourage your outer shoulder blades to lift with your arms, while keeping the upper inner corners of your shoulder blade moving down your back (so the sides of your neck are relaxed and long). Keep your arms active and bring your awareness to your elbows, making sure they are not bent, and reach through both sides of your elbow joints. Stay in the pose for 30 seconds and gradually work up to longer periods of time.

To come out of the pose, inhale and straighten your front leg. Then exhale and release your arms to your sides. Pivoting on the balls of your feet, bring your feet back to neutral as your turn your head and torso to face the long end of your mat.

As you come up, check your back, neck and shoulders for any pain. If you experience pain, reduce the time or change the foot position or not force your arms as high or keep them in a V position if your shoulders are good. Preparing for the other side.

Version 2: With a Block

This version activates the muscles on the inner edges of your arms and increases the activity of your pectoralis muscles so you strengthen more muscles than when you do the pose without the block. Start with the lightest block or prop you have. When pose becomes easier with practice, you can use a heavier prop.

Start by holding the block and follow the instructions for the traditional version of Warrior 1. Before you raise your arms forward and up, place the block between your hands on the widest side. Keeping your arms straight, press firmly into the block with your hands without bending your wrists or hands. As you inhale, take your arms forward and over head, and as you exhale, bend the front knee. If you have tight shoulders you may not be able to bring your arms to vertical, so take them to a comfortable height.

Version 3: With a Strap

This version activates the muscles on the outer surfaces of yours arms and some of your side chest muscles that get extra strengthening.

Before you begin, make a loop with your strap that is sized so when put your arms through and  push your arms against the strap, your arms are kept parallel. Place the strap about two inches below your elbows on the fat part of your forearms (you’ll may have to experiment to find the right position for your head). Note from Nina: yes, yes, I realize the photograph shows the strap just above the elbows, but that seems to work for Baxter. I definitely need the strap higher toward my hands, as otherwise my head gets trapped.

Follow the instructions for the traditional version of Warrior 1. As you raise your arms forward and up, press outward against the strap on your arms as you also focus your awareness on keeping your elbows straight.

Cautions: If you have high blood pressure or cardiovascular problems, we recommend that you do not to stay in the pose for long periods of time. Try doing the pose dynamically instead, moving in and out of the pose with your breath (see Warrior 1 and Warrior 2 Dynamic Vinyasas), which will still strengthen your arms and upper body. When you use the block or strap, honor any sensations of pain in your shoulder joint. Keep the sides of your neck relaxed, and modify your arm position to see if that makes the pain subside. If pain persists, come out of the pose, and ask a teacher to check your alignment.

Meditation and Healthy Eating

by Nina

My friend Elizabeth told me that before I knew her she weighed 205 pounds, but that she was able to lose weight and keep it off by changing her eating habits. From my observations of people close to me who have weight problems and from what I’ve read, I understood how unusual this was. So I asked Elizabeth to share her story with us. Okay, fine, I admit it! I have an agenda. Because I know from our previous conversations that Elizabeth has a regular meditation practice as well as a regular yoga practice, and that she credits both with helping her stay focused on maintaining her healthy eating habits.

Cake and Photo by Brad Gibson (yeah, he bakes, too)

I also happen to be reading The Willpower Instinct by Kelley McGonigal, Ph.D. because I want to learn more about how to help people change their eating habits. That’s because, as I'm sure most of you know by now, maintaining a healthy weight and eating more nourishing foods is vital for healthy aging. And sure enough, in one of the early chapters in Dr. McGonigal’s book she tells us that one of the best ways to strengthen your self control (and don’t we all need that to help us resist the daily food temptations we’re exposed to, I mean, my own daughter is pastry chef!) is to meditate.

Here is what she says:

“Neuroscientists have discovered that when you ask the brain to meditate, it gets better not just at meditating, but at a wide range of self-control skills, including attention, focus, stress management, impulse control, and self awareness. People who meditate regularly aren’t just better at these things. Over time, their brains become finely tuned willpower machines. Regular meditators have more gray matter in the prefrontal cortex, as well as regions of the brain that support self-awareness."

And the good news is that it doesn’t take a lifetime of meditation to change the brain. Here’s another quote from The Willpower Instinct:

"One study found that just three hours of meditation practice led to improved attention and self control. The new meditators had increased neural connections between regions of the brain important for staying focused, ignoring distractions, and controlling impulses. Another study found that eight weeks of daily meditation practice led to increased self-awareness in everyday life, as well as increased gray matter in corresponding areas of the brain.

"It may seem incredible that incredible that our brains can reshape themselves so quickly, but meditation increases blood flow to the prefrontal cortex, in much the same way that lifting weights increases blood flow to your muscles The brain appears to adapt to exercise in the same way that muscles do, getting both bigger and faster in order to get better at what you ask of it."

I don’t know about you, but I find these results fascinating. Because while self control is important for healthy eating, it’s also helpful for many other ways of fostering of healthy aging, whether it is something you need to stop doing, such as smoking, or something you need to start, like exercising.

But enough about science! Let’s hear what Elizabeth says about putting theory into practice:

Nina: Can you tell us something about why you needed to change your eating habits?

Elizabeth: I was overweight (205 lbs) and unhealthy at 32. I also had Crohn's disease. The change started when I moved to California in 1999. Eventually, I lost 50 lbs and have kept it off for 12 years.

Nina: What changes were you able to make that led to the weight loss and helped you maintain it?

Elizabeth: I started by making small, realistic changes that I knew would be easy to maintain. For dietary changes, I started with milk. I went from regular to 2%, then 1%. If I had fat-I tried to make it a healthy one such as avocado or olive oil. I also created a cookbook of my favorite recipes, and revamped them so they are still flavorful but healthy. I'm a genius at the 30-minute healthy dinner. My favorite is Cuban Black Bean soup. I try to always make time in my day for exercise. If I couldn't go to the gym, I would make a point of taking the stairs or walking on my lunch break. I also changed my perspective by viewing eating healthy and exercising as a way to do something positive for myself, not something to dread. I have a nice variety of yoga and exercise DVDs at home, which is also very convenient.

Nina: What is your meditation practice like and how do you think it helps you maintain healthy eating habits?

Elizabeth: I practice Transcendental Meditation, which is typically done twice daily, for 20 minutes. I meditate in the morning—I feel it's a great start to my day. It helps me to get the rest and focus that I need. It also manages stress and helps me to be checked in with what's going on in my life. I'm more likely to defer my unhealthy snacks once I've checked in with myself.

Nina: What you said about meditation helping you get focus is very interesting. Kelly McGonigal says, “Meditation is not about getting rid of your thoughts; it’s learning not to get so lost in them you forget what your goal is.” So meditation is supposed to help you stay “focused” on your goals.

I know that you also practice yoga asana. Has this helped with you maintain healthy eating habits? If so, how?

Elizabeth: Yoga has been wonderful in many ways. I am more relaxed, have less back pain, and I am more aware of how I'm feeling. For example, for most of the time, when I'm hungry, I'm actually dehydrated or have low potassium. I'll have a glass of water and a banana and I'm fine. Yoga helps me to be quiet through an uncomfortable situation (there are many of those in my practice!). I've learned to just pay attention to my breath and it usually moves me through a situation feeling very safe and grounded.

Nina: What you just said is so important! I think self-awareness is vital for healthy eating. You need to learn, as you said, when you’re just dehydrated rather than hungry, when you’re full and should stop eating, and which foods make feel good rather than just tasting good. And the relationship between stress management and healthy eating is so key that you’ve given me an idea for a future post. Thank you so much, Lizzy!

Caprese Salad

A caprese salad (tomato, mozzarella, and basil) is probably one of my three favorite appetizers to order when eating out.  It's light, delicious, and pretty with the vibrant red, green and pure white ingredients.

Sprinkle on a few drops of extra virgin olive oil and balsamic vinegar too. 

What's your favorite healthy appetizer to order when eating out?

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Welcome to Honey We're Healthy!

Thank you for visiting Honey We're Healthy!

I'm Megan, and we might already be friends from my  home decor and organization blog, Honey We're Home.  If we haven't met yet, I'm glad you're here!  I'm a 37 year-old mom to an adorable 2 1/2 year old son, James.  He's the love of my life, but I will admit, pregnancy was not so hot for me- on my 5'1 frame, I gained over 50 pounds.  To read about how I lost the weight and got back into shape, go HERE.  

As I approach my 40s and raise my young son, being active and healthy has become more important than ever.  I'm not a nutritionist or personal trainer, just a regular working woman who wants to raise a fit family and look and feel the best I can.  I want a lean figure and shapely muscles.  Many of you have the same goals.  I know that my body runs better when I nourish it with natural, unprocessed, low sugar foods and that I feel strong and energized when I workout and lift weights.

My approach to living healthy has been shaped by lots of reading and research from people like: Dr. Oz; Fitness Models/Writers Jamie Eason, Monica Brant, and Tosca Reno; Chef Ellie Kreiger; Personal Trainers Bob Greene and Jillian Michaels; and Food Writer Michael Pollan.  I also read magazines like Oxygen and Whole Living.  I'll digest the information and bring it to you here.

My hope is that Honey We're Healthy will be a place of encouragement, support, and motivation to make our journeys toward health and fitness more doable and fun.  I plan to share meals- healthy ones but also yummy desserts for once in a while.  I admit to having a major sweet tooth and wouldn't dream of eliminating chocolate from my diet.  I'll also post fitness tips and my workout routine, as well as all things related to living a healthful lifestyle.  

I hope you enjoy visiting and come back often.  You can follow Honey We're Healthy HERE or subscribe HERE.  

I'll leave you with very wise words from my loving Grandma, who always signs her handwritten letters to me with the sweetest sentiment . . . 

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The Legal Stuff (Disclaimer): The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. You are encouraged to confirm any information obtained from this site with other sources, and review all information regarding any medical condition or treatment with your physician.  Please consult your health care provider before making any healthcare decisions or for guidance about a specific medical condition.

Perfect

*Here's a great song to add to your fitness playlist (and a reminder to lift your spirits). 

Made a wrong turn, Once or twiceDug my way out, Blood and fireBad decisions, That's alrightWelcome to my silly life
Mistreated, misplaced, misunderstoodMiss "no way, it's all good", It didn't slow me downMistaken, Always second guessingUnder estimated, Look, I'm still around
Pretty, pretty pleaseDon't you ever, ever feelLike your less than Fuckin' perfect.Pretty, pretty pleaseIf you ever, ever feelLike your nothingYou're perfect to me.
You're so mean,When you talk, About yourself, You are wrong.Change the voices, In your headMake them like you Instead.
So complicated,Look happy, You'll make it!Filled with so much hatredSuch a tired game.It's enough, I've done all I can think ofChased down all my demons, I've seen you do the same.
Oh, Pretty, pretty pleaseDon't you ever, ever feelLike your less than perfect.Pretty, pretty pleaseIf you ever, ever feelLike your nothingYou're perfect to me.
The whole world stares so I swallow the fear,The only thing I should be drinking is an ice cold beer.So cool in line and we try, try, try,But we try too hard, it's a waste of my time.Done looking for the critics, cause they're everywhereThey don't like my jeans, they don't get my hairWe change ourselves and we do it all the time
Why do we do that? Why do I do that?Why do I do that?
Yeah~, Ohh~ pretty pretty please, Ohh~
Pretty, pretty pleaseDon't you ever, ever feelLike your less than perfect.Pretty, pretty pleaseIf you ever, ever feelLike your nothingYou're perfect to me.
You're perfect, You're perfectPretty, pretty pleaseDon't you ever, ever feelLike your less than Fuckin' perfect.Pretty, pretty pleaseIf you ever, ever feelLike your nothingYou're perfect to me. 
-Pink

via

3 Sample Weight Training Programs (by Monica Brant)

I found what I think are three good weight training programs in Monica Brant's book, Secrets to Staying Fit and Loving Life.  For those of you who don't know Monica Brant, she was a fitness and figure competitor and champion from the 1990s to now.  She also runs fitness camps and does personal appearances.  Keep in mind, she's got a lot more muscle mass than I strive for (she's been dedicated to wight training/muscle gain for YEARS), but I think her training principals are sound.

via

These programs assume you have a general knowledge of how to lift weights for different body parts.  In her book (which I ordered online for $1.50) she has photos of how to perform different exercises.  I will write a separate post on specific exercises for each body part in the future.

Always warm up with medium-intensity cardio before weight training.  I usually start on the treadmill and do 2.5 mph at a 15% incline, for 8 minutes.  Monica does 3.5 mph with a 5% incline for 10 minutes.

SAMPLE PROGRAM 1:  Train 3 Days a Week for General Conditioning

*Each time in the gym, you'll do a total body circuit, going from one exercise to another without resting in between.  You can do the circuit once, twice, or three times, depending on your time and conditioning level.  You rest more more than 30 seconds between exercises.

Monica says doing circuits are one of the best ways to burn fat and condition your body.

Example Exercises 

Body Part        Exercise
Shoulders          Dumbbell press
Chest                 Incline dumbbell press
Biceps               Seated alternating dumbbell curl
Triceps              Triceps bench dip
Back                 Dumbbell bench row
Legs                  Lunges
Abs                   Basic ball crunch

Frequency:  3 days a week, skip a day in between

Exercises:  If you do a second or third round, you can choose different exercises or do the same

Sets:  Do one set per exercise

Reps:  15-20 per exercise.  Add weight if you can do more than 20.  It should not be so heavy that you can't do the last reps by yourself, but should feel challenging enough that you're ready to quit at 20.

Rest:  No more than 30 seconds between exercises

Cardio:  If you have time and these are the only 3 days you are at the gym, do 15-20 minutes of cardio before your circuit and 15-20 minutes after.

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SAMPLE PROGRAM 2:  Train 4 Days a Week for General Conditioning

*This is still a circuit workout, but your body parts are split into two days.

Example Exercises 

Frequency        Exercise
Monday             Arms/legs/abs
Tuesday             Chest/shoulders/back
Wednesday        Off
Thursday           Arms/legs/abs
Friday                Chest/shoulders/back
Saturday            Off
Sunday              Optional cardio day

Exercises:  Pick two exercises per body part.  If you do a second or third round, you can choose different exercises or do the same

Sets:  Do one set per exercise

Reps:  15-20 per exercise.  Add weight if you can do more than 20.  It should not be so heavy that you can't do the last reps by yourself, but should feel challenging enough that you're ready to quit at 20.

Rest:  No more than 30 seconds between exercises

Cardio:  If time allows, do cardio before, during or after your circuit training.  Otherwise, save it for another day.  Monica says that doing cardio, even 15 minutes, will help you see results faster.  She also recommends mixing it up- higher intensity on some time and lower intensity others.

* * * * * 

SAMPLE PROGRAM 3:  Train 5 Days a Week for Muscle Definition and Conditioning

*This is good for the woman who wants to build muscle definition throughout her entire body.  The program is a three day training split.  (THIS IS WHAT I'M DOING NOW).


Example Exercises 

Frequency        Exercise
Monday             Chest/shoulders/triceps
Tuesday             Back/biceps/abs
Wednesday        Legs
Thursday           Off or Cardio
Friday                Chest/shoulders/triceps
Saturday            Back/biceps/abs
Sunday              Off

Exercises:
Chest                 2 exercises
Shoulders          3 exercises
Triceps               2 exercises
Back                  3-4 exercises
Biceps                2 exercises
Abs                    2-3 exercises
Legs                   4 exercises


Sets:  3-4 sets per exercise

Reps:  1st set 15; 2nd set 12; 3rd set 10

Rest:  One minute between sets

Cardio:  Monica recommends doing some cardio for conditioning and to control body fat.  She says, "Interval cardio sessions after weight training are best for optimal performance and results.  Do not do your cardio before weights if you are trying to build muscle.  Keep in mind that heavier training requires more attention and energy, so make sure you don't exhaust all your fuel by doing your cardio first."

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Getting Started Getting Fit

If you haven't been working out and find yourself struggling just to make it through the day, ending up in an exhausted heap on the bed at night, finding time to workout can be an added stressor, instead of a stress relief.   If I am just too busy in a day, I will purposefully decide to skip the gym.  Then forget it and go the next day.

It's often difficult for women to take/make time for themselves (because there is no time left to give after giving it all to your work and/or family).  If you are struggling with starting a workout routine, or can't seem to find the time, a great place to get started is to just get moving.

A short 15-30 minute walk/jog in your own neighborhood will do you wonders.  I love to get outside in the fresh air and feel so much better afterwards.  Of course, I prefer running in our local park around the 3-mile track because it is such a pretty scene and I love the energy of the people.

Realistically though, I know that the park is about an hour out of my day because I have to drive there (7 minutes), find a parking spot (3 minutes), commit to 3 miles (at least 30 minutes), and drive home (7 minutes).  If I really only have 20 minutes, I'll just grab my ipod, and head out the front door for a quick jog.

Sometimes, the mental energy for gearing up for the gym or park is just too much for people to handle.  But, hopefully, just walking out your front door is doable.

I really also love it when the family takes a walk before or after dinner.  A walk is still getting your body moving!  In my neighborhood, we see lots of families doing this. One person can run ahead if they want to go faster- or use a running stroller if you have little ones.  My son really likes riding in his.

I have found that if you get moving, you will start to like how you feel and want to do it more.  Just starting can be the hardest part- figuring out how to fit it into your day.   But it is an investment in you that you deserve and, frankly, NEED to take care of yourself.

Making TIME to Workout (My Schedule & Tips for You)

When I announced that I was starting a health and fitness blog, I was thankful and humbled by the support from readers in the comments they left and in the private emails I received.  I think most everyone desires to be fit,  and by far, the overwhelming question I got was,

"How do you find the time to workout" or "How do you balance it all?"

With jobs, commutes to jobs, kids, after school activities, a household to run and clean, bills to pay, groceries to buy, laundry to do, not to mention trying to catch up with friends, shop, or date-  making time to work out often falls to the bottom on the list of priorities.   It can feel overwhelming to try to fit working in on top of all the other commitments we have on a daily basis.

For me, the first thing I had to do was decide that working out is a priority for me and that my health matters.  I am worthy of taking time for myself.  You are too.

If you're not feeling good, you're overweight, sluggish and don't have the energy or vibrancy you'd like to have, you NEED to take time for yourself.  It can get better.

That having been said, there are only so many hours in a day.  You have to figure out where you can carve out the time for yourself.  You have to put yourself on your priority list.

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MY SCHEDULE FOR WORKING OUT

In my household, I only have one young child that isn't in any after school activities or sports and I normally work full time.  There have been periods in my life where I got up at 5:30 a.m. twice a week to meet my girlfriend at the gym to workout from 6:00 to 6:45 a.m.  Then I'd get home around 7:00 a.m. and get ready for work to be out the door by 8:00 a.m.

Morning workouts are perfect for early risers and make you feel good and accomplished!  The workout is over first thing and you don't have to think about it again all day!  How good does that feel?  It's what I highly recommend if you can commit to it- even just a couple days a week.

I lean much more toward the night-owl end of the spectrum and prefer to workout after work.

WORKING OUT AFTER MY SON GOES TO BED

This only worked with one parent being home while the other went to the gym- and I did this because our previous gym did not have a daycare.  We recently changed gyms to one with a daycare so that the family could all go at the same time, instead of taking turns.

7:00 a.m. Wake up, eat breakfast, get ready for work.

8:00 a.m.  Take my son to school.

8:45-9:00 a.m.  Arrive at work.

10:00 a.m.   Eat a snack.

12:00 p.m.  Eat lunch.

3:30 p.m.  Eat a snack

5:00 p.m.  Leave work, pick up my son

5:30 p.m.  Make dinner (or have leftovers)

6:00 p.m.  Dinner

7:00 p.m.  Son's bath and story

7:30 p.m.  Son's bedtime

8:00 p.m.  Go to the gym

9:00 p.m  Home/shower

9:15 p.m.  Eat a snack

9:30-11:00 Clean the kitchen/prepare lunch for the next day, watch tv, Blog/Pinterest, return emails

11:30 p.m. Bedtime

TAKING MY SON TO THE GYM WITH ME

My new gym has a daycare that is really well run and my son loves to play in.  It's more like a large indoor playground where he can read, color, play on the jungle gym, play with cars/trains/puppets and the other kids.  They also have dinner tables where the kids can eat.

I am mindful that I don't want my son to be in daycare all day, then go right to another daycare for an hour when he gets home, so I might only do this two times during the week and then do two more workouts on the weekends.  With this schedule, we tend to go right after work and let James eat dinner with his friends.  He also goes to bed 30 minutes later so we all get a little more time together.


7:00 a.m. Wake up, eat breakfast, get ready for work.

8:00 a.m.  Take my son to school.

8:45-9:00 a.m.  Arrive at work.

10:00 a.m.   Eat a snack.

12:00 p.m.  Eat lunch.

3:30 p.m.  Eat a snack

4:00 p.m.  Husband picks up son (an hour earlier than before)

5:00 p.m.  I leave work

6:00-7:00 p.m.  Eat snack.  Go to the gym (son eats dinner at the daycare)

7:30 p.m.  Home dinner/Son's bath, and story

8:00 p.m.  Son's bedtime (30 minutes later), Shower

8:30-11:00 Clean the kitchen/prepare lunch for the next day, watch tv, Blog/Pinterest, return emails,

11:30 p.m. Bedtime

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On Saturdays, I like to wake up, eat breakfast, enjoy my coffee/magazines on the couch, fiddle around the house some, then go workout around 9:30.  It feels really good to get it out of the way early and then you have the rest of the day to do whatever you want.

On Sundays, I don't like to workout before church, but sometimes like to go for a run during my son's nap or in the evening before dinner.

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WHERE TO FIND TIME TO WORKOUT IN YOUR DAY

Below are some general time savers that will help you add time to your day.

Turn off the TV.  (And when you watch TV, record the shows and fast forward through the commercials).

Turn off the computer- yep, blogs, Pinterest, Instagram, Facebook.

Put your phone down.

Say "NO."

Decide the house doesn't have to be spotless every day.

Hire a housekeeper once or twice a month, if possible.

Set out your (and your kids') clothes the night before.

Prepare lunches the night before.

Get up early.  Go to bed early.

HOW CAN YOU INCORPORATE WORKING OUT INTO YOUR DAY? 

Below are some suggestions to help get you thinking outside the box and how to realistically incorporate working out into your day.

Can you find a gym with a good daycare?

If you are married, can you and your husband take turns going to the gym/watching the kids?

If you are married, can your husband do dinner and feed the kids two nights a week while you go workout and then you come home and do bedtime duty?

Can you commit to waking up an hour earlier to workout?

Can you workout at night?

Can you turn your "date night" into a workout, then go eat afterwards?

Can you meet your girlfriends for a walk/workout instead of a happy hour/lunch/dinner?

Can you trade babysitting with a neighbor/friend?

Can you get a jogging stroller so you and your baby/toddler can go together?  My son used to nap in his when he was younger.  Or what about a bike with a kid seat?  Or bikes for the whole family?

If you are a parent who's always at your kids' sporting practices in the afternoon/evening, is it weird to walk a few laps during the practice?  Or could you skip out (I know that sounds bad) and trade "babysitting" with another parent who's there?

Can you leave work early and workout before you get home or go at lunch once/twice a week?

Do you have a neighborhood pool where you could swim laps?

Can you do a neighborhood bootcamp?

Can you combine everyday errands with fitness- like parking way in the back and walking to the store or taking the stairs instead of the elevator?

If you don't belong to a gym or just cannot get there, you could try workout videos you can do at home.  (I am researching to see what good ones are out there and will write a separate post on that.)

Great home exercises also include pushups, crunches, lunges, jumping rope, jumping jacks, lifting hand weights.

Could your family play in a sport together- like soccer or tennis?

I am always a fan of just starting to walk or jog in your own neighborhood after dinner.

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Your "Before & After" Weight Loss Featured Here

Have you lost weight and want to share your success story with Honey We're Healthy readers?  I want to feature YOU (and your blog, if you have one)!

I'm looking for women who have lost weight/gotten fit and and are interested in inspiring other women with their journey and insight into the process.  I am obsessed with how our bodies can transform with the right diet and exercise and am so PROUD of anyone who has worked their tail off to get in shape.  It's a long process, fought hard every day and I want to CELEBRATE you!

I will need:

1.  A clear "before" and "after" photo of you.

2.  Age, height, and weight ("before" and "after").

3.  Family status- married/single/kids/work?  Other background you wish to share.

4.  "Light bulb moment"- What made you decide to make a change?

5.  What did you do to accomplish your goal? (Food/meal plan and exercise specifics)

6.  How did you make time for fitness?

7.  How long did it take you to reach your goal?

8.  Was there a specific person, website, blog that inspired/motivated you and provided you good information for losing weight/getting fit?

9. Any other information that you think would be beneficial and inspiring to other women.

Please send me an email at:  honeywerehealthyblog@gmail.com with the subject "Before & After".

*Please note that by submitting your photos, I am assuming that you are giving me permission to post them on my blog, along with your story.

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Two Healthy Chicken Sauces

Grilled, skinless chicken breast is a staple in my house.  I buy a package of chicken breasts, pound or cut them thin so they cook quickly and evenly (and aren't too big a portion size- about 6 oz is good for me), then keep them in the fridge for a few days to pull out and eat when I need to make a meal fast.  They reheat easily in the microwave, but sometimes I eat them cold on salads or sandwiches.

A 4-ounce portion of boneless, skinless breast meat has 120 calories, 1 fat gram and approximately 26 grams of protein (according to the Nutrition Info label on my package).  It's a great source of lean protein!

Adding a tasty, low fat, low calorie sauce to your chicken can help it not be so "boring." Here are two from the America's Test Kitchen Family Cookbook (Mushroom Marsala Sauce and Caramelized Onion and Mustard Sauce) that I like and are easy to make.

The Test Kitchen says the sauces can be refrigerated in an airtight container for up to 1 day and the recipe makes 1 cup (4 quarter-cup servings), so you may want to double the recipe if you have more people to serve.

Mushroom Marsala Sauce

Ingredients:

• 2 teaspoons EVOO
• 8 oz. white mushrooms, cleaned, trimmed, and sliced thin 
• salt and pepper
• 1 garlic clove, minced
• 2 teaspoons minced fresh thyme (I used 1/2 teaspoon dried)
• 1 cup low-sodium chicken broth
• 1/2 cup dry Marsala
• 1 tablespoon water
• 1 teaspoon cornstarch
• 1 tablespoon unsalted butter 

*If you want to be super-strict, I would omit the salt and butter.  

Directions:

1. Heat the oil in a 10-inch skillet over medium-high heat until shimmering.
2. Add the mushrooms and a pinch of salt; cook until browned, about 15 minutes. (My mushrooms cooked more quickly)
3. Stir in the garlic and thyme and cook until fragrant, about 30 seconds.
4. Whisk in the broth and Marsala and bring to a simmer.
5. Whisk the water and cornstarch together and then stir into the sauce.
6. Simmer until the sauce is thickened and measures 1 cup, about 5 minutes.
7. Remove from heat and whisk in the butter, season with salt and pepper to taste, and serve.

Nutrition:  1/4 cup serving = Calories 110; Fat 5g; Sat Fat 2.5g; Chol 10 mg; Carb 7g; Protein 1g; Fiber 0g, Sodium 190mg 

Caramelized Onion and Mustard Sauce

Ingredients

• 1 tablespoon EVOO
• 2 onions, halved and sliced thin
• 1 teaspoon light or dark brown sugar
• 1 garlic clove, minced
• 2 teaspoons all-purpose flour
• 1 1/2 cups low-sodium chicken broth
• 1 tablespoon whole grain mustard
• 2 tablespoons minced fresh parsley 
• 1 teaspoon fresh lemon juice
• salt and pepper to taste

Directions

1. Heat the oil in a 12-inch skillet over medium-high heat until shimmering.
2. Add the onions and brown sugar and cook until softened, about 5 minutes.
3. Reduce the heat to medium-low and continue to cook, stirring often, until the onions are dark golden and caramelized, 20-25 minutes. 
4. Stir in the garlic and cook until fragrant, about 30 seconds.
5. Whisk in the broth and mustard, scraping up any browned bits.
6. Simmer until the sauce has thickened and measured 1 cup, 10-12 minutes.
7. Off the heat, stir in the parsley and lemon juice, season with salt and pepper.

Nutrition:  1/4 cup serving = Calories 80; Fat 4g; Sat Fat 0; Chol 0 mg; Carb 9g; Protein 1g; Fiber 2g, Sodium 290mg 

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