Via | Starbucks MB’s Java Chip PRO-Frappucino
MB Dalton is such a cool chic. She recently got her recipe using starbucks via accepted! Yay!
Focus Is A Good Thing…
I’ve been struggling with a pretty annoying disease for the past 6 months…I’m a blog-o-holic. I have so many random blogs out there that it’s driving me insane! I love writing articles for each one, but there is seriously not enough time in a day or week to write articles for every single different blog. That said, I’ve loved this wordpress blog. I was overdue for a hosted wordpress site, so I’ve started one where I hope to pick up where this one leaves off. Check out the first few posts and leave me a comment and let me know what new articles I should be posting.
My new home will still have articles on yummy recipes I find or the latest workout that I’m doing (besides pilates) and ideas on how to stay motivated. The one thing you will find more of as the days go by is more pilates! Go figure! Also, since I’m a geek as well, I’ll often talk about new technology that I’m using to make my life easier…
So, without further adieu, please visit me at my new home – yes, it looks like a messy desk with a coffee and iphone on top… www.annesamoilov.com.
*Editorial update: I have added this blog to my Posterous Autopost feature. What that means? When I find cool stuff, it will still post here automatically! If you haven’t checked out posterous…do so now! www.posterous.com will save you a lot of time playing around on your social networking sites!
Little Things Add Up…Or How Just a Little Consistency Can Transform Your Health & Fitness
So, you aren’t feeling so hot lately…maybe you’ve gotten into a funk and just aren’t sure how to get out. Are you going out a lot? Drinking too many cocktails? Staying up too late? Indulging in high fat, high sugar foods? Sadly, there is no quick fix. It’s easy for me to sit here and say, oh yeah, you can’t eat that. But truthfully, it takes more than just stopping an action to make you feel better. You have to be consistent. I know what I’m talking about because I spent a full year and then some getting into some pretty bad eating habits of my own.
Many of you know that about 6 or 7 months ago I was ripe for a change…I have talked to many of you at length about my:
1. Daily trips to drive through for a shake…and then some.
2. Daily trips to the grocery store for the single pieces of cake. (Btw -read the ingredients and you’ll get scared)
3. My out of control eating habits…were just plain ridiculous…
4. My attitude was horrible! I was so cranky from the first year of Mila and not getting enough sleep and not eating right and just felt generally like crap.
If someone said, why are you so cranky…my answer was, “this isn’t a mood. This is my new personality.” I cannot believe I said that!!
So, how did I knock myself off this road to nowhere? Well, it took seeing some video from my daughter’s first birthday party, pictures taking during that time, and a video I happened to see of Maria Andros to kickstart my change.
I started making small adjustments in my every day life. No more trips to the drive-thru. No more “chemical” cakes from Ralphs. I started walking with my daughter – outside…daily. I know that’s crazy that I wasn’t but when you are loaded with too much sugar and carbs, you don’t feel like going anywhere but to the couch! Slowly, I came out of my sugar-induced fog.
After I got myself eating a bit better and could think straight again, I searched for a program that would help me have a bit more structure–which I’ve mentioned a bazillion times to you, but it was Valerie Waters Red Carpet Ready program. Now, I’m doing other workouts she customizes for her members…and am excited to start her Action Hero Babe system. People think I’m joking when I tell them that’s what I’m doing, but her workouts and nutrition approach has changed my body. Plus, the support of the other people in her membership site is invaluable. The group is so tight that we’re all even meeting up for a big dinner at Val’s place this weekend!
So, I encourage you to make small changes to the way you eat, the way you move. Start walking every day. Start something every day. Then, just stick to it. You will see results. Your life will change when you start eating healthier and moving your body. You will experience more mental clarity and less mood swings. Just take your time…and take a step.
The Summer I Met Pilates…And Didn’t Even Know It.
Let me take you back and tell you how I started doing pilates. Don’t yawn just yet…lol. There is a point to all of this…I swear. It was summer of 1988. Yes, a long time ago. I was an exchange student living in Istanbul for the summer. I had only a few things with me to keep me linked to my home in the U.S.. A few books, my Seventeen magazine and pictures of my family. One afternoon I was flipping through my issue of Seventeen and found a pull out section titled “How To Get A Body Like A Dancer.”
If anyone has a copy of this pull out – let me know because mine is long gone! I seriously want to find it.
It was put together by Capezio and I’d love to remember exactly which pilates-based exercises I did!
Since I was eating a lot of yummy homemade Turkish cuisine, I thought I might gain a ton of weight and decided to do the exercises! I did them every day I could for the 3 months I was in Istanbul–often while listening to the “call to prayer” which rang out 6 times a day (I think it was 6, but it could have been 8). My host family was a little curious when I locked myself in my room, but once my sister Sibel found me doing them and she understood. We did them a few times together! Wait – I was teaching pilates at 17?
Anyways, back to the story – I definitely noticed that my stomach was flatter, that my thighs were tighter and I had a lot more energy.
I was also doing a lot of walking…and eating! Food is a big deal and everything revolved around meals.
When I returned home, everyone noticed how healthy I looked and asked me what I was doing over there. I figured they just weren’t used to seeing me with a tan! So, I didn’t really put too much stock in the routine and was sure I had actually gained weight, but now realize how well my body responded to this simple combination of exercise & food. Here’s what I wish I had continued doing after that summer…which I’m doing now, but somehow skipped for most of my 20s and 30s!
1. Pilates and Strength Training Workouts – 3x a week – I sometimes add a 4th workout of just gentle pilates moves & stretches
2. Walking Everywhere – This goes with the territory of having a toddler. I go outside with Mila a lot – we walk everywhere in the Marina.
3. Clean Eating – No pre-packaged prepared foods, Making most of your food at home, and consuming less white sugar and flour, more fiber, more protein.
I can’t believe it took me like 20 years to get back to this simple way of living healthy.
Read this post to see more ways I stay motivated and consistent: http://wp.me/pvufE-55.
Now, it’s your turn. I’d love to know how you stay healthy – what keeps you motivated?
What I’m Eating, Reading, and Loving…
Ok, I’ve been gone way too long from this blog. All of the sudden I got very busy teaching, with Mila and just generally with life! I’m back though…so I wanted to share with you some of the things that I’ve spending time doing and eating recently.
Here are my top picks for this week:
What I’m Eating:
I’m going to make this today. It’s a Fig & Goat Cheese Pizza. I’m always trying new recipes from the Healthy Irishman…This looks right up my alley. Never really cooked with figs before, but he had me at goat cheese, so I figured I’d venture out. Sadly, I don’t have a neighbor with a fig tree like he does. Check out the post for the recipe on the Healthy Irishman Website.
What I’m Reading:
Reading, well that would be the Second Book in the Sookie Stackhouse series: Living Dead In Dallas. My copy is a little beat up and colored on – thanks Mila! I’ve also been listening to the audiobook Tribes by Seth Godin. I had to chill on the True Blood books though because I was spending too much time comparing the show to the books…it was driving me crazy…
What I’m Loving:
Ok, I am in love. Addicted. Can’t stop playing with it and generally discovering all the fun things I can do with…
My IPHONE. Yay, Denis and I finally got to our upgrade date. We walked into Apple, they set us up in 20 minutes with our wiggling Mila in hand. Thankfully it only took that long since we totally forgot to bring the stroller. Nice arm/back workout for Daddy!
I won’t go into why Iphone is so super duper amazing. In fact, I was actually resistant to getting one, but the more and more I use it…I can’t believe we didn’t get one sooner.
And finally, I can’t end a post without saying WHAT WORKOUT I’M DOING:
I am doing pilates of course, but lately I’ve been pushing through the Real GI Joe Workout from Valerie Waters. I need to get as strong as possible to handle her upcoming “Action Hero Babe” program. I know it sounds crazy, I am so excited for her latest program. She has really helped me change my body! Now, I can do some of the harder pilates exercises!
What’s In My Kitchen?
Here’s a picture of my fridge…the Red Stripe Beer is NOT mine!
I often get asked what I eat and don’t eat…what I do for exercise and what I don’t do…how much do I do…etc. The list goes on. I figured that in addition to my success toolkit page, I would do a post of the specific things I do and use every single day to keep me moving forward, staying healthy, and dealing with my cravings…
I’ll do the my go to foods every day…I’m boring, I’ll warn you right up front. I often eat the same things day in and out. It’s the only way I can be trusted sometimes…if I’m left alone with the food channel and some flour, I’ll be making a cake in no time! Luckily, I have been pretty good…
1. Natural Almond Butter
2. Almonds
3. Raisins
4. Turkey Burger
5. Ezekial Bread & Sometimes Ezekial English Muffins
6. Tomatoes
7. Low Fat Mozzerella
8. Water!!!
9. Tejava Tea
10. Protein Powder
11. Some Type of Fruit – Banana, Blueberries usually
12. Coach’s Whole Oats
13. Shredded Coconut – Unsweetened/Natural
Ok – so that’s the basic list. Of course, I have veggies in the house – but I usually buy them the day of so they are fresh. The same with fish – I buy it the day I’m making it. I hate letting meat just sit in my fridge. It creeps me out. I always want things to be as fresh as possible.
The Almond Butter, Almonds, Raisins, and Shredded Coconut have helped me deal with some crazy cravings. I have such a sweet tooth that finding something I could indulge in without feeling too guilty was the most important part of me eating better. Now, when I leave a restaurant after NOT ordering dessert, I’m kind of excited to go home and make my melted almond butter, banana, coconut snack.
Want to hear more? Check out my first audio boo sharing a bit more information on why these foods work for me!
What’s food keeps you from indulging too often and moving in the direction of a healthier lifestyle?
Your Fitness Tribe
I just listened to the audiobook for Tribes by Seth Godin. It was recommended to me by someone and I needed a new book–or at least someone to get me away from the Sookie Stackhouse series…so I grabbed it gladly!
What I was reminded by this book is that being part of a Tribe is the reason I achieved my fitness and changed my entire mindset in taking care of myself. Yes, that’s right, being part of Valerie Waters Red Carpet Ready Tribe is what helped me achieve dramatic results–ones that I had never achieved before this. While the book talks a lot about how to become a leader as opposed to a follower, the author talks about why you might want to choose to follow in some circumstances.
Being part of the RCR group has taught me about consistency — in what I eat, in being aware of what I eat, in my workouts, sharing and supporting others on a regular basis. The workouts, the nutrition plan, all the surface stuff that you get for being a part of the RCR club are also great, but I think the key to making it all work is the club…the tribe.
Check out this book…it’s an interesting read on how communities are forming in the world of facebook, twitter, and the internet in general. You might just get a few ideas on how to lead your own tribe…or be on the look out for one to support you in achieving your fitness goals.
Set Yourself Up For Success
Are you ready to commit to working out? What about to feeling more energetic and better every single day?
Well, here are some tips to keep you heading in the right direction. This is exactly what I do to stay motivated and living a balanced, healthy life every single day.
Workout as early in the day as possible.
I know you don’t want to wake up early for anything or anyone. But think about it. If you put exercise on the top of your to do list, it will probably get done! As the day goes on and you get busier or flooded with outside requests for this and that at work, the last thing you will want to do later in the day is work out. Try to get this crucial task done at the beginning of the day. If you can’t do it alone, ask someone to be your workout partner or hire a personal trainer or maybe even ask someone to call you in the morning…or consider using a wake up service if you really can’t get up.
Look Online For Some Great Recipes.
Go Online, search around for healthy recipe and cooking sites. You might be thinking that healthy food is bland and boring but there are many sites out there right now that provide recipes that make you forget all about those fatty, unhealthy foods you used to eat! Check out two of my personal favorites: The Healthy Irishman and Live Well 360. Also, do a search for Clean Eating Recipes, Flat Belly Diet, and Spark Diet for some other great recipes and eating ideas. Some of the sites even help you consider how much you are eating too and focus on ways you can control your portions.
Start A Food Journal.
Everyone eats a little food here and there that isn’t good for them…but what if you start sneaking these treats every single day. Even in little bite sizes you are sabotaging all of your home workouts and those early morning wake ups. Since all the extras add up, it’s important to become aware of what you are actually eating. Start writing down everything you eat – no matter if it’s a mouthful of cake or a handful of chips. Also, write down everything you drink too — where people often themselves consuming a lot of empty calories.
Once you do this for a few days, you will start to gain a little perspective on how much you are actually eating. We all know logically how to eat healthy, but until we know what we are doing in our moments of weakness, we won’t be able to change our habits. I’m not saying you can’t have a cookie or a piece of cake once in awhile, but you need to start becoming of aware of these indulgences before you can realize how they are affecting your health. Sometimes, even the idea of having to write down another thing is enough to keep you from indulging in the first place. Remember to be honest with yourself.
Try An Interval Training Program.
This is an amazing approach to exercise that burns a ton of calories and fat – and takes less than 30 minutes to complete. Check out some of my other articles at Stay Home Work Out, to find the interval training program that’s right for you. There are a ton of routines and complete programs available online for free and for a small price.
Make physical activity a daily activity, even if you are a mom or work from home.
Walk every day. If you are a new mom, pop your baby into the stroller and walk around your neighborhood. If you are a busy professional working long hours, take a walk to lunch spot a little bit further a few times per week. If you are a college student, walk the long way to class.
Now you have a few ways to start being more active and keep you focused on your total fitness program. Try to remain clear and realistic about your goals and achievements every single day. There are always times of the year we risk a setback — holidays, birthdays, office parties. The important thing for us to do is to get back on track as quickly as we can. Keep reminding yourself that it’s a slippery slope if we allow ourselves to keep slipping 1, 2, 3 days in a row. So…If you slip one day, get back to your routine the very next day or even at the very next meal! One meal or one day of bad eating isn’t going to completely sidetrack your health & fitness efforts, but extended periods of time eating poorly or not working out will destroy your efforts.
So take my advice and implement one or two or all of these suggestions in your life to start seeing results and stay consistent!
Pilates at the Office… a.k.a. How to avoid back and neck pain.
A few days ago I posted the Thirty Day Challenge workout. Even though this was a light-hearted attempt to get the 30dc challengers away from their computers for a moment, the message is a serious one meant for all heavy computer users.
Here are a few more tips for people who spend long hours at their desk, at a computer, all day long. These are the most important things to remember in order to make your chair, your desk and your work area are as comfortable as possible and will cause the least amount of strain and stress to your spine, your neck, and your limbs.
Number #1 The Right Chair
The obvious advice is to find a chair that is supportive and comfortable. Make sure the chair supports your back completely, especially the curve in your lower back. If there is a space between the chair and your lower back, roll up a towel or some other soft object and put it behind you for more support. Make sure you test the chair by sitting all the way back into it so that it supports your entire spine. Don’t sit at the edge of the chair, or forward…try sitting all the way back into it.
Number #2 The Height of your Armrest
Most office chairs have adjustable arm rests. Make sure you get one of these and then adjust the armrests so that your elbows are at a 90-degree angle. To test it out, sit in the chair and rest your arms — they should be relaxed and close to the sides of your body. Oddly enough, this helps to take the strain off your neck, your shoulders and your upper back. With your elbows in close to your sides and relaxed, you will be less likely to slouch forward in your chair.
Number #3 Check your Thighs
Do this simple test to take any pressure off your lower back. You should be able to slide your fingers underneath your thighs at the end of your chair. If you can’t, prop up your feet on a footrest, a stool, a small box or adjust your chair so that your thighs are 90 – 120 degrees with the floor. One other thing…if you cross your legs, uncross them!
*Sometimes if you have any hip issues, you might want to do the opposite where you sit on a pillow to lift your hips higher than your knees – even slightly. If you are pregnant and have any impinged hip flexors, try this.
Number # 4 Check your Calves
We’re not done yet. Now sit in your adjusted position and try to push your first between the back of your calf and the front of your office chair. If you can’t do this easily or at all, the office chair might be too deep. Try adjusting the backrest forward….or get a new chair.
Number #5 Computer Monitor
Pilates foundation principles tell you to keep your head and neck in a neutral position. Your screen screen should be at eye level and your eyes should be aimed at the center of the computer screen. Keep your computer screen 20-40 inches from your eyes. If you are looking down to a laptop or up towards a too lifted monitor, you should adjust it to avoid additional neck and eye strain.
Number #6 the Mouse
Again, pilates always advises you to keep your body parts in neutral. That includes your wrists. Your wrists should be as straight as possible when using the mouse. Purchase a mouse that has a low arch to avoid over-extending the fingers or bending the wrists. I find Laptop mouses smaller and they fit in the palm of my hand and you can get them wireless so you never fuss with wires. Now, your arms should be resting on the armrests, close to your sides in a comfortable and neutral position. Avoid excessive extending of your arm while using the mouse to avoid shoulder and upper back pain.
Laptops are a much bigger problem to adjust. Adjusting the height of the screen increases the distance from the keyboard and then adjusting the distance to the keyboard lowers the height of the screen. If you can afford it, you might consider purchasing an external monitor and an external keyboard, preferably with a tilted keyboard to create a more comfortable working set up. I sometimes stand up with my computer on a high counter – just to change it up a bit. Too many long hours in front of my laptop have caused many a headache and upper back stiffness.
Even with the most ergonomic office/computer setup, sitting for prolonged periods of time in front of a computer still causes strain in the neck, shoulders and lower back muscles. Remember to stand, stretch and walk. Try to get up and move around every 30 to 40 minutes to keep the stress minimal. Moving and stretching on a regular basis every single day will help keep you flexible and help you avoid the potentially inevitable chronic pain.
Send me pictures of your office set up – AFTER you make these adjustments!
Eat This, Not That – The 20 Worst Supermarket Foods in America
I’m all about finding and eliminating the worst foods in my own kitchen. Of course, I want you to do the same! check out this list of items you should purge from your shopping list and your pantry right now!
Some of the foods might surprise you…but most shouldn’t!
Eat This, Not That – The No-Diet Weight Loss Solution From Women’s Health
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If you want to make some better choices, consider checking out my favorite read right now: The Eat-Clean Diet: Fast Fat-Loss that lasts Forever!
