Hey guys! Boy has it been a busy few days for me. Lots has been going on in my little life and I am so thrilled as to what the future has in store for me. Well, I just got offered and accepted a NEW job. I am so beyond thrilled and cannot wait to begin my journey in the next stages of my life. They say everything happens for a reason and as corny as it sounds, right now, I believe it. I am going after my true passion which is working one on with clients in the personal training industry.
I will be one of 2 full time trainers at a facility in Downtown Boston. I was back and forth with interviews and what not for the past couple of weeks and come Monday, I was offered the position.
I am so happy and thrilled and think this will be such a positive step for me and my professional career. I want to do what I love, be happy, be working in a fast paced, fun environment and using my knowledge to the fullest. The company I will be working for is so well respected and I truly respect their philosophy and focus on employee growth. I want to be working for a company that really focuses on their employees and works hard to see them grow professionally; all of which I know this company has in store for me. I start in a couple of weeks and cannot wait to begin this next stage!
On another note, I had a delicious salad the other day I just have to share with my fellow foodies. As some of you know, I am about 5 1/2 weeks out from my next show (1st show Q and A) and although this means the diet may change...the flavor will NOT. I always keep things new and fresh by using a variety of different proteins, veggies, fruits, fats and carbs. Eating the same thing everyday will have the same effect on your body as exercise does. You must change it up to avoid plateau's and to prevent boredom! Check out some food prep tips to help you stay on track!
This salad was packed with baby spinach, cucumbers, sprouts, red bell pepper, mushrooms and topped with mustard. For the protein portion of the meal I simply defrosted some frozen shrimp (from Trader Joes) and cooked it in a skillet with some low fat marinara sauce and italian seasoning spices. Thats it! So simple and so delicious. It is amazing what spices can do for food.
I enjoyed this delicious salad yesterday for lunch. I pack my lunch almost every day. Saves money and I like my own food! I know what goes in and this honestly took about 3 minutes to prepare! For the asparagus I literally threw a few stalks in the microwave with a little bit of water and hit the 2 minute button; this just softens them up a bit! This salad had all of the typical onefitfoodie veggies I usually have + sweet potato and 1-3oz can of white albacore tuna. I used balsamic vinegar and salsa as the 'dressing' I also had a local peach on the side!
I enjoyed a beverage from this lovely lady. That being a grande half caf with skim milk and 1 stevia packet.
I took the day off from working out yesterday and it was the perfect timing to talk to my lovely long lost BBF (blog best friend) Miss Juliegolean about the dangers of overtraining. Overtraining is SO common with those who just love to workout! It is however extremely dangerous and could be detrimental to the immune and adrenal systems. You can acutally see a significant DECREASE in strength when you experience overtraining which will make it harder for you to reach your goals or even simply enjoy your workouts. Taking rest days are an INTEGRAL part of any exercise program. It is during this rest period that your muscles acutally grow, change and recover so you can have killer workouts going forward.
one way of tracking overtraining is to track HR over time. Take your heart rate every morning and an increase from the norm may mean that you have not recovered properly.
If you, yourself think you have been experience overtraining, you want to make sure you are balancing your with recovery time for optimal performance. Adequate rest is not a sign of weakness. Give yourself at least one complete rest day each week. Alternate hard and easy training days for a specific activity. Utilize cross-training or other forms of "active rest". Gradually increase your training load. You can keep a training log so you can resort back to something to see what you have accomplished for the week. As always make sure you are getting adequate protein and carbohydrate intake because a lack of these nutrients can lead to decrease muscle glycogen stores, muscle fatigue and poor muscle recovery
Last night, I met up with some friends for a casual night of chit chat on my friends roof deck. LMFAO and Kesha were in concert at the Boston Pavillion and since she lives across the street, we just relaxed on the roof, while listening to the concert!
It was a beautiful evening
This morning, I ate coconut oil
No, not plain! But I did add it to my oats. I do this about every morning. Just 1/2 tablespoon once the oatmeal is all cooked. I love the taste and benefit from the healthy fats!
Another healthy fat I am a huge fan of is Udo's Oil! Udo's oil is a blend of flax, sesame, sunflower and primrose oil, as well as oils from rice and oat germ. It has a pleasant nutty, buttery flavor and I have been enjoying it as a base for my salad dressings!
And of course the Royal Harvest flavored flax oil as another form of healthy fats! I get so many question on this stuff! It is simply all natural flavored flax oil! I get it in coconut, banana and caramel but I hear they have a chocolate one as well which I need to get my hands on! They carry this flax oil at my Whole Foods, but you can google it online and order it from a variety of online shops too! This flax oil is so good in smoothies and I also use it in my protein pudding. For the protein pudding:
-1 scoop your choice of protein powder
-1 T flavored flax oil
-enough water to make it into a 'paste'
****Stick it in the fridge or freezer for about 20 minutes and enjoy!
Coffee+ oats+eggwhites+coconut oil (the eggwhites are underneath the oats!)
ANd I finally recieved my Opti Women Multivitamins! I ordered these last week and just got them on Monday! I started taking them today so I haven't 'felt' or noticed any effects, but some other ladies who I spoke too noticed an increase in energy and overall great feeling after taking them for a few weeks!
Do you take a multivitamin and if so do you 'notice' a difference when you do not take it?
What is your favorite way to use a healthy fat?