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.

via

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

* * * * *

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.

* * * * *

via

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.

via

* * * * * 

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.

* * * * * 

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 

* * * * * 

Healthy Snack (Greek Yogurt)

We are all looking for healthy snacks and this one can also be a meal for breakfast, especially if you add granola.  The protein in the Greek yogurt is what makes it extra beneficial. 

+

=

Y U M M Y !

FAGE 0% Greek Yogurt = 100 Calories, 0 Fat, 7g Carb, 65g Sodium, 18g Protein

When I'm on a kick, I eat one a day, sometimes adding blueberries and granola. 

James likes strawberries too.

* * * * * 

Asian Chicken Stir Fry

One of my favorite healthy dishes is Asian Chicken Stir Fry.  It combines tasty veggies with brown rice, skinless chicken breast, and Asian seasonings.  I love it because it's so easy to prepare, a definite plus for a busy family.  I often already have a batch of cooked chicken and rice in my fridge- so I only have to cook the veggies, and then it's a one-pot meal.  The whole dish is great to take to work the next day for leftovers.

Asian Chicken Stir Fry

Ingredients (Serves 4)

• 1 cup brown rice 
• 4 chicken breasts
• 1 1/2 cup veggies (broccoli, carrots, snap peas, mushrooms, water chestnuts (you can get canned in the Asian aisle of your grocery store)
• 1 clove garlic minced
• 1/2 onion diced or a few scallions (not pictured)
• EVOO
• Salt
• Low sodium soy sauce (to taste- me me a few "glugs")
• Ginger (to taste- for me a few slices)
• Asian chili sauce (to taste- for me 1 teaspoon)

Directions

1. Cook the brown rice in a saucepan
2. Brown the chicken in a skillet
3. In a separate skillet, add a couple tablespoons of EVOO and onion, cook until tender
4. Add garlic and cook for 30 seconds
5. Add veggies and stir until cooked 
6. Add the seasonings to taste 
7. I like to scoop out my rice separately instead of combining it with the veggies so I can control how much rice I'm getting per serving better (about 3/4 cup).  Then add chicken breast. 

* * * * * 

My Top 3 "Eat Clean" Meals

My weight loss journey has hit many plateaus, but not surprisingly, I've always seen the biggest improvements when I've eaten a really "clean" diet.  For me, that means finding something high protein that I can eat for breakfast, lunch, and dinner for about 5 days straight, then switch to something else.  And when I'm eating really healthy, I'm also more likely to workout.  Conversely, if I'm in a "bad" eating rut, I'm not likely to be hitting the gym. 

I'm no dietician or nutritionist and only know what has worked for me.  

via

RECIPE:

• Extra lean ground turkey (1 package)
• Low sodium black beans (1 can)
• Brown rice (1 cup)
• Taco Bell low sodium seasoning

I make the rice in a saucepan while I brown the turkey meat.  Then I add the seasoning and black beans to the meat.  Combine the cooked rice into the meat and top with low fat sour cream, low fat cheese, salsa, and sometimes I crunch up a couple of tortilla chips on top.  (James actually loves this too).

via

RECIPE

• Chicken tenders (or chicken breast)
• Salad mix (I buy prewashed in a bag)
• Bangkok Padang Peanut Sauce (found in the regular grocery store in the Asian aisle)
• Lime juice
• Sliced almonds

I cook a package of chicken tenders and portion them out for 2 tenders per salad.  I usually mix a tablespoon of the peanut sauce with a tiny bit of lowfat peanut butter because the sauce is kinda spicy and I want to mellow it out.  (FYI- The peanut sauce does have sugar and processed ingredients) I add a squeeze of lime and toss in the salad and chicken, topping with some sliced almonds for crunch.

via

RECIPE: 

Ingredients:
* 2 lbs ground turkey (or chicken)
* 3 egg whites
* 1 cup quick cooking oats
* 1/2 tsp ground cumin
* 1/2 tsp dried thyme
* 2 tsp dry yellow mustard
* 2 tsp black pepper
* 2 tsp chipotle pepper spice
* 1 tsp salt
* 2 tbsp garlic powder (2 cloves minced)
* 1 small onion (finely chopped)
* 2 celery stalks (finely chopped)

(I make several batches of the seasoning mix at once since I have all the ingredients out).  I also usually eat them with a side of frozen steamed veggies.  

Directions:
1. Preheat oven to 375 degrees.
2. Spray muffin pan with canola or olive oil.
3. Mix all your ingredients together in one large bowl.
4. Roll the mixture into balls and place in muffin pan. Muffins should be about the size of a racquetball.
5. Bake for 40 minutes.

Makes 12 muffins.

Here's a video showing Jamie Eason cooking these- she calls them turkey meatloaf muffins.

********