I am a track star.

And by track star I mean I am pretty darn good at tracking my nutrition and my workouts. The importance of journaling was one of the lessons in Week 3 of the BetterU program. Not only do they encourage you to track your meals and workouts in a journal they encourage you to take the time to figure out what’s working and what needs improvement.

So, after reviewing my last two weeks in my fitbook, I’m going to focus on one area in my plan that needs improvement.

This week I’m going to start scheduling my workouts in my calendar. I’m going to schedule my workouts just like I would a meeting or an appointment. I rarely if never miss or show up late for a meeting so why not schedule and treat my workouts the same way? Lately, I have been cutting my workouts short because I’m in a hurry, and that, in my fitbook, is unacceptable.

So, while I might be a self-proclaimed track star, I need some work on calendar management.

What are your plans for improvement this week?

Now I really must go download a new track or two on my iPod, I forgot to mention, I’m also a Rock Star!

I decided to take a tropical vacation to celebrate National Almond Day so I asked Angela, my amazing friend and creator of my beloved fitbook, to come by and tell you why she’s nuts for coconuts.

Now I really must go grab a pina colada while you give it up for Angela….

So my new-found recent obsession with coconut oil has just hit a new all-time high.  While coconut has been the new “it” food, I haven’t completely jumped on the coconut water bandwagon (really – I just drink plain ol’ water) but I must admit I’ve been fascinated to learn about all the benefits behind this tropical oil.  My reason for loving it is two-fold: because 1) I love coconut and 2) I heard that it was a natural thermogenic (i.e. fat burner) so of course I had to learn more.  Here are the facts behind coconut oil:

• Since coconut oil primarily consists of medium-chain fatty acids, your body easily digests and converts those triglycerides into energy which speeds up your metabolism.  In one study metabolism increased by an average of 48 percent – and the thermogenic effect can last up to 24 hours.
• Coconut oil slows the digestion of food, making you feel fuller, and also prevents blood sugar spikes by slowing the rate carbohydrates are broken down into blood glucose.
• This trans-fat and cholesterol free oil actually improves your HDL, or “good cholesterol” levels.
• Coconut oil acts as a detox, actually improves your immune system, and is even used for body moisturizer.  Check out this video from Underground Wellness to get more facts:

Ok sign me up!  So I’ve been adding 1 tablespoon of the extra-virgin coconutty miracle into my morning oatmeal which tastes fantastic by the way – so imagine my happiness when I was perusing the grocery aisles only to see that So Delicious makes a coconut milk creamer for my morning cup o’ joe!

Rewind: I’ve been on a never-ending search to find a good replacement for my half-and-half which clocks in at 40 calories per 2 tablespoons…and some days I have to admit we’re looking at upwards of 100 calories added when I’m really needing my coffee.  Coffeemate…soy creamer…the powdered “stuff”…you name it, I’ve tried it.

The So Delicious creamers come in Original (10 cal/tbsp), Hazelnut (20 cal/tbsp), and French Vanilla (20 cal/tbsp).  I grabbed the original and hazelnut to give them a try!  These soy-free, dairy-free, medium-chain-fatty-acid packed rockstars ROCKED my java world.  I must say the original was good, but not quite the half-and-half creaminess, but definitely the best alternative I’ve found.

However, the hazelnut had a nice kick of flavor without being too sweet – and while the calories are the same as half-and-half, the health benefits make it a no-brainer.  I’ve always said life was too short to give up wine, chocolate or cream in my coffee….well now, I’ve found a way to still “indulge” and even get a little after-burn effect from my hot cup of morning coffee. Bonus: I get to check off a (healthy) fat box in my fitbook!

~live life fit (and So Delicious!)

Yesterday I did 5 simple things to get myself pumped & ready for a successful week of healthy eating and killer workouts.

1. I wrote down my workouts for the entire week in my fitbook. I read a study by Kaiser Permanente where nearly 1700 participants were asked to eat healthy and exercise.  Nearly 2/3 of participants lost 9 lbs over the 6-month period, however those who logged their diet and exercise lost an average of 20 lbs – more than double the amount of the non-journalers. So, yeah, I journal.

2. I sent Angela my goals for the week so she can keep me accountable. My focus for this week? Drink 2 glasses of green tea a day and run at least once this week. If you know me, you know I do not love to run so this is a s-t-r-e-t-c-h goal for me. Although I didn’t tell Ang how far or how long I planned to run ;-).

3. I have a goal of drinking at least 3 liters of water a day. To make sure I hit this goal, I filled up (you guessed it!) 3 one liter bottles of water and stashed them in the fridge. It’s an easy way to make sure I get this one done.

4. I hit the grocery store (with everyone else in town) and stocked up for the week. Then, I hit the kitchen and did some food prep so I’m ready to hit the ground running (arr, arr). I chopped up vegetables, hard boiled some eggs, and made 100 calorie packs of almonds so I stay on track.

5. I caught up on laundry so I have my favorite workout clothes ready for all 6 of my workouts this week.

What do you do to make sure you’re pumped & ready for a successful week? Let’s talk about it in the comments section.

Now I really must go pump that cup full of coffee so I’ll have the energy to dine and dash!

Tonight my family participated in the talent show coordinated by the amazing MizFit. There was opera singing, ballet dancing, juggling, and piano playing. You had to be there! But since you’re just joining us now, we’d love for you to snuggle up with some eggnog and read…

Twas the Night Before Fitness

Twas the night before fitness and all through the gym not a cardio bunny was spinning not even Jillian.

The trainers were wearing Snuggies up in their beds while visions of the perfect push-up danced in their heads.

Jillian with her fitbook and Bob with his Subway just settled down for a Biggest Loser replay.
The running shoes were hung in the locker with care in hopes that Febreeze would soon be sprayed there.

When out in the aerobics room rose such a clatter so I sprang out of the weight room to see what was the matter.

And what did my wandering eyes did appear but a Magic Bullet blending up some protein filled cheer!

Come Vanilla, Chocolate, Pumpkin, and Banana. Come Peanut Butter, Strawberry, Blueberry, and Cranberry…Cranberry? Well doesn’t that sounds merry?

And speaking of Merry…I really must go and wish a Merry Christmas to all and to all Fitness & Spice!

Congratulations, Diane! You are the winner of the fitbook junior drawing. I hope one of your SEVEN KIDS enjoys using this tool to create and track their goals and celebrate their healthy eating and fitness success!

Check out the Fitness & Spice page on Facebook for more pictures of junior! Or, learn more at www.getfitbook.com.

You might need to make your own Peppermint Protein Mocha if…

• You can’t get to Starbucks because you’re snowed in!
• You need a shot of protein and a splash of nonfat Christmas cheer
• Your ice maker is still broken (are you listening, Santa?!)
• You have really good taste

If you picked any of the above you have come to the right place because here is the recipe for a grande…

Protein Peppermint Mocha

Ingredients:

• 1/4 cup chocolate whey protein powder  (I use Protein Freeze)
• 1 packet Starbucks VIA instant coffee (optional)
• 1/8 tsp peppermint extract
• 3/4 cup water

Instructions:

• Blend ingredients together in your shaker or blender.
• Pour into a coffee cup and microwave for 45-60 seconds.
• Sprinkle with crushed candy canes and enjoy!

If you are a fitbook e-newsletter subscriber you might have noticed this very recipe was featured in the December issue. If you are not on their distribution list click here so you won’t miss out on some great information. In case you missed this issue, check the Fitness & Spice Facebook Fan Page to see a copy of the December fitbook newsletter–it is packed full of affordable stocking stuffer ideas and a special offer.

Now I really must go whip you up a cup of cheer, I think you’ll agree, it’s beginning to taste a lot like fitness!

I’m going to start a group called the Stay At Home Shoppers (SAHS). The benefits to the members of this club include: No crowds, no traffic, no lines, and you can shop in your pajamas.

Over the next few weeks I’ll be sharing some of the things I’ll be giving (and hopefully getting, hint, hint) for holiday gifts. We’ll start our first secret SAHS shopping spree with a few things you can find online and will want to order soon so they arrive just in the St. Nick of time. And, now Fitness & Spicers, I give you the first five gifts on…

THE FIT LIST

fitbook: This is the best little fitness journal on the market. I know, I have one that is packed full of my workouts, my nutrition, and my goals. And, for those of you that are wondering, I NEED ANOTHER ONE.

You might buy fitbooks for: Your clients, your personal trainer, your fit friends and your not-so-fit friends, your teacher, your coach, yourself.

Support this small business by shopping fitbook before November 30th and save $1 per fitbook and an additional $1 will be donated to the Estado 29 orphanage to feed the children this holiday season. To take advantage of this offer, go to www.getfitbook.com and use promo code givethanks at checkout.

fitbook junior: Junior is a journal especially fit for, well, Junior. It is a fun way to teach children the importance of balancing healthy food, fitness, and fun into their everyday lives so they create lifelong habits and grow into future Fitness & Spice readers.

You might buy fitbook junior for every kid on your list including: your kids, your kids-kids, your neighbors kids, your carpool kids.

Go to www.getfitbook.com and use promo code givethanks at checkout for that very special offer I just mentioned.

Mix My Granola: Personalize your own blend of granola and give it a name of its own. I made a batch of Fitness & Spice granola a few months ago and my mom made something clever like Joanna Made Me Do It. Nevertheless, it really is fun to order and even better to eat receive!

You might buy Mix My Granola for: Your neighbor, your Uncle Frank, health nuts, the person on your list that has everything, or anyone who wears Birkenstocks (kidding!)

Customize your granola, pick from Mix My Granola blends, or pick up a gift card at Mix My Granola.

Gift Card Kits: Get creative with your gift card-giving by including a few little extras in the package like this golf course example. Another idea? You could pair my, I mean, a fitbook with a Starbucks gift card or a massage gift card…take your pick!

You might buy Gift Card Kits for: Your brother,  your Dad,  your teenagers, your girlfriends, your boyfriends, your hair stylist, your teachers, or your favorite blogger.

The Quarry Oaks golf course gift card kit just happens to be available at my brother’s course in Nebraska, so if you know someone in the area, you are in luck! Just shop for the gift card package pictured here at www.quarryoaks.com.

Lucy Activewear: Lucy has a great line of sportswear and accessories for women. Find great gifts and stocking stuffers in one spot.

You might buy Lucy Activewear for: Your sister, your mom, your friends, your trainer, your gym instructor, or me.

Shop www.lucy.com for gifts and gift cards galore!

That wraps up the first 5 items on the Fitness & Spice approved Fit List.

Now, I’m off to round up some more Stay At Home Shopping ideas because I have to admit…it’s beginning to look a lot like fitness!

In the spirit of Thanksgiving I wanted share with you just one of the many things I am grateful for this year. I am thankful for losing my job.

Several months ago I was part of a corporate layoff. It happens. And, as my Dad and I discussed on the phone as I drove out of my office parking lot in shock, it’s like going through a divorce. It has been one of the hardest things I’ve had to go through. And, I am grateful.

I’ve spent the last few months doing a lot of soul searching. I started this blog and have been blessed with building new relationships while sharing and learning more about my passion for healthy-living. I’ve taken a photography course, a nutrition course, and participated in countless social media seminars. And, in the process I’ve found what I believe is my calling.

You might think a calling is kind of a concept reserved for nuns and priests and other members of the clergy, but I don’t. I believe my calling is to help people live healthier lives. I would love to find a career that combines my expertise in marketing with my passion for healthy-living, but if I can’t, I’ll still find a way to share a little bit of what I know about fitness and nutrition with others in my spare time.

While I continue to look for my new position, I’m going to see how I can help fitlosophy, the company behind my favorite fitness journal, fitbook. This is a small, up-and-coming company, and I’m pretty energized about finding creative ways to see that something I love so much gets in the hands of more people.

A while ago, I wrote all about my fitbook where I keep my goals, my workouts, and my nutrition on track. Since then, fitlosophy launched the fitbook junior. Junior, as I like to call him or her, is a 12-week interactive fitness and food journal for kids that teaches the importance of goal-setting, engaging in daily physical activities and making nutritious food choices, while balancing their tasks at school and home. Did I mention it has stickers? Adorable!

If you have been reading Fitness & Spice for awhile, you know I have a soft spot for companies that give back. This company is no exception. When the founder of fitlosophy, Angela Manzanares, recently visited an orphanage in Mexico she was astounded by the lack of nutritious meals for the children and decided to take action. So, until November 30th if you purchase a fitbook or a fitbook junior, save $1 per fitbook and an additional $1 will be donated to the Estado 29 orphanage to feed the children this holiday season. To take advantage of this offer, go to www.getfitbook.com and use promo code givethanks at checkout.

And, speaking of giving thanks, I think I’ll be doing more of that from now on. I’m giving thanks for the things in my life and the things that aren’t…I’ve learned a lot from both.

Now I really must go to the park, I think I hear Junior calling!

When I first started lifting weights I hired a personal trainer at my gym so I could learn my way around the free weight room and learn proper form. After about a year, I decided to begin working with an online personal trainer and I’ve been training this way ever since.

Online personal training works well for me. I can workout around my schedule and I can ask endless questions through email and refer back to them as necessary. The coaches I work with design my training, nutrition, and supplemental programs based on my goals and change things up every 4-6 weeks.

Right now I’m enrolled in an online group training program through Precision Nutrition. Sadly, my 6 month training session with Precision Nutrition is coming to an end. For the next few weeks, the coaches have given my group the assignment to create our own workouts so we can apply some of what we’ve learned throughout the course.

Let’s just say, I thrive on structure in the gym so I met this challenge with a bit of hesitation. I was telling MizFit about my workout and she encouraged me to write all about it today. Let’s just say, day 1 turned out to be quite a good experience.

I sat down with my fitbook and planned a full body workout using some of my favorite lifts that haven’t been in my program in awhile, some old moves, and some new moves I’ve learned through Precision Nutrition. I ended up picking 7 exercises, for 5 sets, for 9 to 11 reps…sounds a little odd doesn’t it? Here’s what I came up with…

• Warm up: Dynamic stretching plus 5 minutes on revolving stairs
• 1A Reverse lunges – 5 sets of 5 reps each side
• 1B Lumberjack squats w/ calf raise – 5 sets of 5 reps
• 1C Push ups (feet elevated on a bench) – 5 sets of 9
• 1E 1 minute on revolving stairs – 5 sets at level 9
• 2A Decline alternating chest press – 5 sets of 5 reps each side
• 2B Decline crunches – 5 sets of 11 reps
• 2C Single leg deadlifts – 5 sets of 5 reps each side
• 2D Single arm rows (on one leg) – 5 sets of 5 reps each side
• 2E 1 minute on revolving stairs – 5 sets at level 11
• Post-workout 5 minutes bike sprints

Overall this was a great learning experience and actually kind of fun. I was glad I went into the gym with a plan so I stayed focused and made the most of my time. I also liked sprinkling in bursts of cardio throughout my session so my heart rate stayed elevated throughout the entire workout.

Was it a perfect workout? No, there was a guy doing bicep curls in the squat rack(!) so I had to improvise on my reverse lunges. But that’s a whole other story!

I have to admit it was a little odd being my own personal trainer, but I’ll get even better at designing my workout tomorrow.

Congratulations to Brett for winning the Safe Side Towel drawing!

Brett won a set of 3 gym towels. Lucky guy! Be sure to check back again and again as we’ll be having more Safe Side Towel drawings over the next few months.

It was fun to hear what you all take with you when you workout. We have so much in common!

Here’s a glimpse into my gym bag…

• I pack a Safe Side Towel, of course!
• I’d be lost without my fitbook
• I always have a water bottle, lotion, and deodorant
• I rarely start my workouts without my stretch bands
• And, I’m never, never without my iPod

Now, it’s time for me to pack my luggage, I mean gym bag, and take a trip to the gym!