Got a target weight?
Got a target pant size?
Got a target bench press?
Got a target race time?
Got a targeted number of veggies to eat today?
Got a targeted number of glasses of water to drink this week?

If you answered “yes” to any of these questions then go to Target. That’s right. Target stores (all 1700 or so of them) now carry my favorite fitness accessory, fitbook!  Swing by the fitness aisle at Target to check out fitbook, a nutrition and exercise journal and goal setting system. If you answered “no” to all of these questions then go to Target anyway, because who doesn’t love Target?

Now I really must go to the gym so I can…(wait for it)…stay on Target!

Right now I’m using plastic Target bags to tote my stuff to the gym. Don’t judge.

But, I do have my eyes all over the new gym bags from Live Well 360, like the sleek little Accel pictured here.

I don’t own one yet, but I did buy the Core bag for a gift a few months ago so I can confirm these bags are all they are cracked up to be. Not only are they well made but they have a gazillion compartments for storing all of your favorite accessories.

Speaking of accessories, to celebrate the launch of their new bags, Live Well 360 is hosting a fabulous giveaway and they just so happen to be tossing in some of my favorite things (and clients!) including Attune Foods, fitbook, Protein Bakery, and Words to Sweat By.

Be sure to stop by Livewell360.com to do some shopping and enter the What’s In Your Gym Bag Giveaway…hustle up, the contest closes on July 14th, 2011.

Now I really must go shop and then hit the gym so I can stay…on Target!

Oven roasting vegetables is a multi-taskers dream. I mean, really, you can get a heck of a lot accomplished while your oven is busy busting out the flavors of some of the healthiest foods on the planet.

Let me explain.

Sunday afternoons around Fitness & Spice usually involve 4 things: A trip to the grocery store, food prep for the week, laundry, and goal setting. This Sunday was no exception.

After stopping at the market for bags and bags and bags of fresh produce, I was roasting. OK, I was not roasting because the weather was not that warm, but my veggies sure were. Here’s how it went down:

• I prepped a bunch (and by bunch I mean two pans full) of Summer squash, cherry tomatoes, red onion, carrots, garlic, asparagus, and broccolini. Next I coated them with a little olive oil, salt, and pepper and put them on a pan lined with foil. All that was left to do was toss them in the oven at 400 degrees for about 50 minutes to an hour.

Nothing too ground breaking, eh? But while the oven was on I managed to toss in a load of laundry, write out my goals and workouts for the week in my fitbook, write this blog, and do some push ups because I still had time on my hands, pun intended.

So, in under an hour I had vegetables prepped for the next several days, my workout clothes washed and ready for the week, my training organized, an award-winning article written (just checking to see if you were still reading), and an impromptu workout done. Not to mention I had some simply amazing roasted vegetables with my dinner.

Now I really must go…now that I’m prepared for a healthy week, I have plenty of time to snuggle up on the red chair and veg out!

Heart disease is still the leading killer of women–taking the life of 1 in 3 women every year.

This year, fitlosophy, inc. is sponsoring the second annual Blog Your Heart Out campaign to support the American Heart Association’s efforts to create awareness about heart disease and ways we can detect and help prevent the disease.

So for 5 weeks, 5 bloggers (including yours truly) will be blogging our hearts out about heart disease and asking you to help us by telling 5 friends in your network about some free life saving resources that can be downloaded at www.goredforwomen.org.

So let’s get things started with…

5 Important Dates You Should Know

• February 1st: Kick off! Join the Go Red Movement by signing up to receive heart-healthy information here. And, tell 5 friends about the Go Red For Women campaign by entering their email addresses here and let the American Heart Association take it from there!
• February 4th: National Wear Red Day. Wear your heart on your sleeve, literally. Wear red on the 4th to show your support and help draw attention to the American Heart Association’s campaign to save lives.
• February 6th: Super Bowl Sunday. Random date, I know. So humor me and put something heart-healthy in your super bowl.
• February 11th: Blog Your Heart Out Day. Got a blog or know someone who does? Join me or ask someone to join me on the 14th in writing about the importance of heart health or how heart disease has impacted your friends or family.
• February 14th: Valentine’s Day. OK, this day has nothing to do with this campaign, but I thought I’d remind all of you sweethearts out there so you don’t forget this very important day.

Now I really must go mark my calendar and get ready to send my valentine a cardio-gram!

Have you seen the TV show on Bravo called Thintervention featuring celebrity personal trainer Jackie Warner?

If you have tuned in you already know Thintervention is a show documenting the weight loss journey of a handful of men and women under the watchful eye of Jackie Warner.

If you haven’t caught an episode yet be prepared for a lot of sweating, screaming, swearing, and even a dose of heart-warming soul searching. Which pretty much sums up how my workouts go on any given day.

Anyway…

A few weeks ago I had the opportunity to sit down with Jakie Warner for an interview.

No I didn’t.

But I did get to send her a few questions to answer along with a few other very talented writers. Here are a few of the highlights from the semi-exclusive interview:

JOANNA: I love to give recipes a healthy shake by doing little things like incorporating shots of protein powder in homemade protein cookies, brownies, pancakes, smoothies, and even coffee. Do you have a recipe you haven’t shared before using protein powder?

JACKIE: Protein pancakes are great.  Oatmeal, eggs, cinnamon, and protein powder. I make them for myself all the time.

JENNIFER: With body image being a hot topic [in Los Angeles], what tips do you have for instilling a positive (and realistic!) sense of self for your female clients?

JACKIE: People should never take pictures of celebrities and try to emulate them because everyone has different body types. And a super model’s body type is not the norm. I recommend to my clients to find the best picture of themselves and then try to get back to that. It’s a much more attainable goal.

ANNIKA: What’s the safest way to indulge a craving for, say, chocolate without having regrets later?

JACKIE: Eat dark chocolate that is at least 80% cocoa.  Instead of reaching for a candy bar, eat a protein bar, which contains nutrients in addition to protein.

JACQUELYN: We know that the goal of Thintervention is physical fitness, but we hear that therapy plays a large role in the process. Would you consider this “mental” exercise? Also do you feel this plays as important a role as the physical?

JACKIE: Mental exercise is a great way to describe therapy, and in my opinion it’s as important an exercise as the physical. Mental exercise is a huge part of my program. Teaching clients self-talk, turning negative self-loathing to self-loving is a key component of Thintervention.

JESS: What is the biggest obstacle that keeps people of any size from meeting their fitness goals?

JACKIE: Starving themselves. By not eating, you slow down your metabolism so when you do have a meal your body isn’t breaking it down as quickly and everything is converted into fat. Every day you should have breakfast, a snack, lunch, a snack, and dinner.

JOANNA: In one of your recent interviews you talk passionately about food journaling which the fitbook fitness and nutrition journal that I’m a huge fan of features. In your experience what is it about journaling that is so critical for people trying to get in and stay in shape?

JACKIE: Accountability is key.  By writing in a journal, you’re setting goals daily.  It allows you to revisit your goals and see if you have accomplished them.  It’s a part of the goal setting process.  It’s similar to if you study for an exam, you’ll get an A.

ALLIE: Do you worry that the contestants will perhaps take healthy eating and exercise to the extreme and end up developing disordered habits? If so, how do you prevent that from happening?

JACKIE: No, I’m not worried that my clients will take it to the extreme because I teach them how to live a healthy and balanced life.  It’s about knowing when and what to eat in moderation.  The goal is not to think about food.  I teach my clients to eat to live, not live to eat.

Now I really must go grab some chocolate protein pancakes and thank Jackie for the interview. Bravo!

I love pink, just ask my closet.

I also love fitbook, my 12-week fitness and nutrition goal setting system–just ask anyone who has talked to me in person or read Fitness & Spice over the last 12 months.

Well guess what?

Two of my favorite things just got together and exceeded my expectations. Check out fitbook PINK—->

Isn’t she adorable?

Not only does she offer all of the unique features of my beloved fitbook and is accessorized in pink, but she’s also a do-gooder.

For every limited edition fitbook PINK purchased, her parent company, fitlosophy, inc. is making a healthy donation to two deserving breast cancer related charities.  For each PINK book sold, $2 will be donated to the Avon Breast Cancer Crusade whose beneficiaries range from leading cancer research and clinical centers to community-based, non-profit breast health education programs. In addition, $2 from each fitbook PINK will be donated to MyLifeLine.org, a charity dedicated to supporting the needs of cancer patients and their families and friends.

So if you are looking for a great workout and nutrition tool and want to support the battle against breast cancer, meet me at www.getfitbook.com.

Now I really must go stock up on my fitbooks, put on my pink goody-two-shoes, and hit the gym!

I decided to start a Fitness & Spice Bucket List, you know, the stuff I want to do before I kick the bucket.

This is what I have on my bucket list so far…

Design a gym bag-purse. The world needs a stylish, sporty, hybrid-handbag they can take to the gym when they don’t need to swim, change clothes, or shower. Just a small bag to carry the essentials like your keys, iPod, cell phone, fitbook, gym membership card, a bottle of water, lip gloss, Wordlock, and gum. Coach? If you’re listening, call me! We can work on crossing this one off my list together.

Write a book. Even if no one reads it, I want to write it. Did I just say that out loud?! Moving on to…

Gym shoe designer. I love a getting new workout shoes. Just lacing up new shoes puts a spring into the step of any workout, especially if they are wicked cool like the ones pictured here. These shoes were designed last year by Melanie Oudin, tennis-superstar. Notice on the side of the shoe the word BELIEVE is embroidered? This year she designed a new shoe that says COURAGE. How great is that?!

I guess I can cross gym shoe designer off my Bucket List pretty soon because now all sorts of brands are allowing you to customize shoes online. I started to design a red, white, and back shoe for the Fitness & Spice team online at miadidas.com yesterday and it was really quite fun.

You can customize just about every inch of the shoe right down to the shoelaces. And! You can have a word embroidered on the side, just like Melanie. Of course I wanted the words FITNESS & SPICE but I got an error message in return saying the word “spice” was naughty. Their word, not mine. So I went with PATIENCE instead because sometimes I forget to be patient and a little reminder can’t hurt.

If you designed a workout shoe what colors would you use and what word(s) would you have embroidered on the side?

Now I really must go order those shoes, I think they’ll be great for kicking the bucket (list)!

Have you had an aha moment lately?

I have.

According to Mutual of Omaha an aha moment is…”a moment of clarity, a defining moment where you gain real wisdom – wisdom you can use to change your life. Whether big or small, funny or sad, they can be surprising and inspiring. Each one is unique, deeply personal, and we think, worth sharing.”

Want to hear my latest aha moment?

Are

You

Ready?

This is groundbreaking.

Go get a pen. I’ll wait.

It might change your workouts forever.

This might be Nike’s next campaign.

Or finally get me an invitation on the Today Show.

Is your mind open?

Wait.

For.

It.

“THEY DON’T CALL IT A WORKOUT BECAUSE IT’S SUPPOSE TO BE EASY!”

- Joanna Sutter

AHA!

I wrote this down in my fitbook this week and looked at it in the gym every time I wanted to quit.

Or slow down.

Or pick up a lighter weight.

Or take the easy way out.

Think about it.

Really.

Think about it.

Then go.

Do the work. Get the results.

Have you had an aha moment recently? Do tell!

Now I really must go WORKOUT so I can look good for my morning show debut!

I used to travel a ton for business and I swear I had more food packed than clothing. Not only did it keep my nutrition on track but it kept spending down, too.

Here’s what I typically lugged around in my carry on bag:

• Protein Powder and a shaker. Shocking, I know! But 9 times out of 10 I can get water and ice (free of charge) at an airport snack bar or food court and whip up a quick shake on the go. Sometimes if you ask nicely you can get some places in the airport with a blender to actually mix up a shake for you.

• Tuna packets and plastic forks. Tuna is great to top an airport salad or straight out of the pouch for some quick protein. Just please don’t eat tuna on the plane…it stinks!

• Salad dressing. Yes, I’m one of those people that asks for dressing on the side and then whips out a packet of my own salad dressing.

• Tea bags and packets of Starbucks VIA for hot or cold fuel on the run!

• Homemade granola bars…great for the plane or meals on the move.

• Oatmeal and soup cups that just need hot water for a quick meal.

• Almonds and dry roasted edamame for a little cabin crunch.

I just got back from an amazing trip to California, thanks to Chad and Angela. I packed a lot of these things plus a few of my workout essentials like my fitbook and my ValSlides. What I should have packed were comfortable shoes, huh, Carrie?

Now I really must go hang out in the first class…at the gym!

From the home office of Fitness & Spice, here are 10 ways to go lean and green for St. Patrick’s Day….

1. Get fresh. Buy local produce.

2. Remember to skip the paper or plastic and bring your canvas bags to the grocery store.

3. Journal in a fitbook, printed on recycled paper.

4. Recycle old iPods. (I have a drawer full. Don’t judge.)

5. Shop for environmentally-friendly gym clothes! How cute is this organic cross-back tank from Gaiam?

6. Bring your own mug to Starbucks. Not only will you save paper, you’ll save some coin, too. Starbucks will knock off $.10 every time you bring your own cup, you do-gooder, you!

7. Make a trip to Goodwill to hand over some clothes that no longer fit, skinny.

8. Toss your fitness and cooking magazines into the recycle bin.

9. Snack on Sabra Hummus which, according to the label, now comes in Earth Friendlier Packaging.

10. Drink a lot of water from your favorite reusable water bottle like my personal favorite, a KOR ONE Water Vessel.

Speaking of KOR ONE, this could be your lucky day!

Want to WIN a green KOR ONE Water Vessel? Then tell us one GREEN THING you are going to do this St. Patrick’s Day!

The contest will close on Thursday, March 18th and the winner will be announced on Friday.

Now I really must go try Dublin my water intake and subtractin’ my carbon footprint.