Just do it.

March 29, 2010

I don’t need a book to do this.

I don’t need a gym membership to do this.

I don’t need to sign up for anything to do this.

I don’t need to register on any websites to do this.

I don’t need to participate in a “challenge” to do this.

I don’t need to buy products or “meal replacements” to do this.

I don’t need to keep a log book to do this.

I don’t need to keep a checklist to do this.

I don’t need to refer to lists of “good” and “bad” foods to do this.

I don’t need to become a member of the latest “this will really work!” diet to do this.

I don’t need an advanced degree in nutritional science to do this.

I don’t need a personal trainer to do this.

I don’t need “before” and “after” pictures to do this.

I don’t need testimonials to do this.

I don’t need an “eight cups a day” water Nazi to do this.


I need a healthy perspective to do this.

I need daily exercise to do this.

I need to make healthy choices to do this.

I need to take good care of myself, inside and out, to do this.

I need a good night’s sleep to do this.

I need sunshine to do this.

I need… to just DO this.


A Week of Clean Eating

March 3, 2010

If you’re trying to concentrate more on the quality of food you’re consuming, rather than the calories (necessarily), here is a week of clean-eating meals. They lean toward low carb/high protein (mostly based on South Beach Phase One and Phase Two), and for the most part represent 1500 calories or fewer per day if you throw in a healthy snack or two. YMMV based on serving size, garnishes, etc. I’m pretty much omitting any breads and starches from these meals, and keeping fruit to a minimum (sugar). Plus throwing in more beans than probably the typical person eats in a week. You (and your significant other) have been warned.

Also, if you have yet to check out Kalyn’s Kitchen (from which I got a few of these recipes), you really ought to. She posted a recipe for Roasted Kale Chips with Sea Salt today that I’m just dying to try out.

Day One:
Breakfast – 1/2 cup plain yogurt, 1 tbsp honey, 1/2 cup sliced peaches
Lunch – 3 cups baby lettuce mix, 1/2 chicken breast sliced, 1/2 cup white beans, 2 tbsp balsamic vinaigrette.
Dinner – Garlic Lime Salmon with black bean relish.

Day Two:
Breakfast – Breakfast Casserole with asparagus, mushrooms, and goat cheese.
Lunch – Cucumber halves stuffed with tuna salad, 1/2 cup cottage cheese.
Dinner – Roasted chicken breasts topped with bruchetta, sauteed summer squash.

Day Three:
Breakfast – Protein Shake
Lunch – Greek Veggie Wrap in lettuce cups, red bell pepper slices dipped in hummus.
Dinner – Sausage, Peppers, and Cannellini Bean Stew with Parmesan

Day Four:
Breakfast – Hard boiled egg, sliced apple with almond butter
Lunch – Garbanzo Bean Salad
Dinner –Beef Roast served with a tossed salad and light dressing

Day Five:
Breakfast – 1/2 cup yogurt mixed with 1/2 cup low fat granola
Lunch – Stuffed Zucchini Cups (OMG guys, these are so good)
Dinner – Big Ass Dinner Salad

Day Six:
Breakfast – Cottage cheese with cherry tomatoes
Lunch – Moroccan Vegetable Stew served over spaghetti squash
Dinner – Sonoran Chicken (use light cream cheese, omit shredded cheese if you’re trying to cut calories)

Day Seven:
Breakfast – Omelet with one whole egg and two egg whites, chopped lean meats and/or veggies of choice
Lunch – Salsa Burgers made with ground turkey (replace the bun with lettuce if you wish), sliced veggies (carrots, celery, radishes, cukes, etc) dipped in light dressing.
Dinner – Jambalaya

Interval Playlist

March 1, 2010

30 minute elliptical interval workout (Level 2, 18 intervals, 60-75 RPM’s throughout), with songs chosen for their beats per minute. Faster and slower speeds of the songs work well with the intervals.

Good Vibrations – Marky Mark and the Funky Bunch (4:29)
Gel – Collective Soul (3:00)
This Time – INXS (3:06)
I Don’t Wanna Be In Love – Good Charlotte (4:04)
Seven Nation Army – White Strips (3:50)
Hungry Like The Wolf – Duran Duran (3:27)
There She Goes Again – The La’s (2:40)
Strict Machine – Goldfrapp (3:53)