Sunday, March 24, 2013
Saturday, December 29, 2012
2 Day Get Macked Clean Eating Cleanse
What: A 2 day whole foods cleanse designed to reset your bod and recenter your focus.
Why: After several weeks of holiday indulgences, many of us are feeling sick, tired, and bloated. While I don't typically advocate "cleanses", "fasts", or detoxing supplements, this 2 day cleanse is designed to help you gain control over your food choices, drop a few pounds of water retention, and, most importantly, help you regain focus and motivation.
The Details:
- Follow this program exactly as written for 48-72 hours.
*Once you have finished the cleanse, I suggest adopting a regular regime of exercise and clean eating. For recommendations on programs, see here.
-This plan is designed around clean, whole foods chosen to maximize your metabolic efficiency and offer you the most variety of flavor and nutrients. While spices, herbs, and other natural seasonings are fine to use to enhance these foods, the goal is eat as little processed food as possible. Try to follow the program exactly as it is written.
- In order to achieve maximum results, women drink at least 1 gallon of water, 1 1/2 - 2 gallons for men. In addition to water, you may also drink as much unsweetened green tea as you would like.
- Average weight loss is 2-7 lbs on this plan.
1. Breakfast- Green Berry Smoothie
(Women)
1-2 Cups Berries, frozen and unsweetened
1 Scoop Whey Protein, vanilla
1 Tablespoon Flax Meal, ground
1-2 Handfuls Spinach, raw and fresh
Water & Ice
*Add all ingredients to blender with enough water and ice to blend until smooth.
(Men)
2 Cups Berries, frozen and unsweetened
1 Scoop Whey Protein, vanilla
1 Tablespoon Peanut Butter, all natural
1-2 Handfuls Spinach, raw and fresh
Water & Ice
*Add all ingredients to blender with enough water and ice to blend until smooth.
2. Snack 1-
(Women)
Happy New Year and Happy Cleansing!
Why: After several weeks of holiday indulgences, many of us are feeling sick, tired, and bloated. While I don't typically advocate "cleanses", "fasts", or detoxing supplements, this 2 day cleanse is designed to help you gain control over your food choices, drop a few pounds of water retention, and, most importantly, help you regain focus and motivation.
The Details:
- Follow this program exactly as written for 48-72 hours.
*Once you have finished the cleanse, I suggest adopting a regular regime of exercise and clean eating. For recommendations on programs, see here.
-This plan is designed around clean, whole foods chosen to maximize your metabolic efficiency and offer you the most variety of flavor and nutrients. While spices, herbs, and other natural seasonings are fine to use to enhance these foods, the goal is eat as little processed food as possible. Try to follow the program exactly as it is written.
- In order to achieve maximum results, women drink at least 1 gallon of water, 1 1/2 - 2 gallons for men. In addition to water, you may also drink as much unsweetened green tea as you would like.
- Average weight loss is 2-7 lbs on this plan.
1. Breakfast- Green Berry Smoothie
(Women)
1-2 Cups Berries, frozen and unsweetened
1 Scoop Whey Protein, vanilla
1 Tablespoon Flax Meal, ground
1-2 Handfuls Spinach, raw and fresh
Water & Ice
*Add all ingredients to blender with enough water and ice to blend until smooth.
(Men)
2 Cups Berries, frozen and unsweetened
1 Scoop Whey Protein, vanilla
1 Tablespoon Peanut Butter, all natural
1-2 Handfuls Spinach, raw and fresh
Water & Ice
*Add all ingredients to blender with enough water and ice to blend until smooth.
2. Snack 1-
(Women)
1/2 - 1 Whole Grapefruit (adjust according to hunger level)
3 oz. Roasted Turkey, low sodium
8 oz. Green Tea, unsweetened
(Men)
1 Whole Grapefruit
5 oz. Roasted Turkey, low sodium
8 oz. Green Tea, unsweetened
3. Lunch- Grilled Chicken Salad
(Women)
1-2 Cups Salad Greens, any (spinach, spring mix, romaine, leafy green, etc.)
3 oz. Grilled Chicken
Cherry Tomatoes, chopped
Bell Pepper, diced
Red Onion, slices
Cucumber, slices
1 Tablespoon Vinaigrette Dressing*
1 Medium Apple (optional)
(Men)
1-2 Cups Salad Greens, any (spinach, spring mix, romaine, leafy green, etc.)
5 oz. Grilled Chicken
Cherry Tomatoes, chopped
Bell Pepper, diced
Red Onion, slices
Cucumber, slices
2 Tablespoon Vinaigrette Dressing*
1 Medium Apple
*Vinaigrette Dressing:
-1/2 Cup Balsamic Vinegar
- 1 Tablespoon Dijon Mustard
- 1/2 Cup Grapeseed Oil
****Combine vinegar and mustard in a bowl. Whisk together and slowly drizzle in oil.
4. Snack 2-
Edamame, 6 oz. carton
1 Brown Egg, hard boiled
8 oz. Green Tea, unsweetened
(Men)
Edamame, 6 oz. carton
2 Brown Eggs, hard boiled
8 oz. Green Tea, unsweetened
5. Dinner- Grilled Salmon and Greens
(Women)
3-4 oz. Salmon, grilled, baked or broiled
1 Cup Steamed Green Vegetable; asparagus, wilted greens, broccoli, or green beans
1 Cup Salad Greens
Drizzle Lemon Juice
(Men)
6-8 oz. Salmon, grilled, baked, or broiled
1-2 Cups Steamed Green Vegetable; asparagus, wilted greens, broccoli, or green beans
1 Cup Salad Greens
1/2 Baked Sweet Potato (optional)
Drizzle Lemon Juice
Happy New Year and Happy Cleansing!
Thursday, October 25, 2012
Macked Ranked: Favorite Resources
What: Some of my favorite resources for information on living fit.
Why: The fitness industry is constantly growing and changing. I love staying abreast of new research and information, but I also ground myself in tried and true fitness truths.
Here are a few of my favorite "go to's":
1. Favorite Nutrition Resource: The Eat Clean Diet, Tosca Reno
Tosca is the progenitor of all things "eating clean." A mother of three, Reno is renowned for her contributions to the fitness industry, her monthly column in Oxygen Magazine, and her book series on clean living. The entire collection is resourceful, but I recommend The Eat-Clean Diet as a good introduction. Beyond that, The Eat-Clean Cookbook and The Eat-Clean Diet for Family and Kids are great supplements to this publication.
2. Favorite Exercise Resource: The Women's Health Big Book of Exercises, Adam Campbell
This compilation of training programs, exercise demonstrations, and fitness tips can be used to customize a plan to target your specific goals. With workout titles such as The Prenatal Workout, The Wedding Workout, The Lose-the-Last-10-Pounds Workout, and The Skinny Jeans Workout, you are destined to find something in this book to cater to your needs. You will also appreciate the clear pictures with easy to follow movement demonstration.
3. Favorite All Around Diet and Exercise Plan: Look Better Naked!, Michele Promaulayko and Maura Rhodes
Keep in mind that these resources are references; no general program is going to be an infallible fit for every person. For example, in my opinion, this program offers a meal plan that is too calorie restrictive. It is, however, a wonderful starting point and offers a variety of macronutrient sources, interesting food pairings, and some weekly splurges. I'm also a fan of the highly effective and efficient circuit training program implicated in this plan. If you like a variety of foods and are limited on the gym time, this plan is for you.
5. Favorite for Mind, Body, & Soul: Made to Crave, Lysa TerKeurst
Let's face it, our bodies were not built to last forever. We are blessed with the charge to take care of them while we're here on Earth, but we have to be eating, drinking, exercising, and living for something beyond ourselves. In this easy to read devotional, Lysa addresses our deepest desires for God's redeeming grace and our need to give ourselves over the One who created us. You'll find yourself laughing, crying, and changing as you join Lysa in this journey to find ultimate satisfaction outside of the brownie box.
Why: The fitness industry is constantly growing and changing. I love staying abreast of new research and information, but I also ground myself in tried and true fitness truths.
Here are a few of my favorite "go to's":
1. Favorite Nutrition Resource: The Eat Clean Diet, Tosca Reno
Tosca is the progenitor of all things "eating clean." A mother of three, Reno is renowned for her contributions to the fitness industry, her monthly column in Oxygen Magazine, and her book series on clean living. The entire collection is resourceful, but I recommend The Eat-Clean Diet as a good introduction. Beyond that, The Eat-Clean Cookbook and The Eat-Clean Diet for Family and Kids are great supplements to this publication.
2. Favorite Exercise Resource: The Women's Health Big Book of Exercises, Adam Campbell
This compilation of training programs, exercise demonstrations, and fitness tips can be used to customize a plan to target your specific goals. With workout titles such as The Prenatal Workout, The Wedding Workout, The Lose-the-Last-10-Pounds Workout, and The Skinny Jeans Workout, you are destined to find something in this book to cater to your needs. You will also appreciate the clear pictures with easy to follow movement demonstration.
3. Favorite All Around Diet and Exercise Plan: Look Better Naked!, Michele Promaulayko and Maura Rhodes
Keep in mind that these resources are references; no general program is going to be an infallible fit for every person. For example, in my opinion, this program offers a meal plan that is too calorie restrictive. It is, however, a wonderful starting point and offers a variety of macronutrient sources, interesting food pairings, and some weekly splurges. I'm also a fan of the highly effective and efficient circuit training program implicated in this plan. If you like a variety of foods and are limited on the gym time, this plan is for you.
4. Favorite Web Site: SparkRecipes.com
Again, remember that none of these references are without fault. This site operates on user contributions; many of the "healthy" recipes you'll find here aren't necessarily appropriate for all users. However, this site offers a gigantic database of healthy recipes. You can search meals based on macronutrient needs, calories, prep time, and even ethnic origin. Spend some time browsing around here for ideas for weekly dinners, kid's lunches, smoothies, or even your next tailgate.
5. Favorite for Mind, Body, & Soul: Made to Crave, Lysa TerKeurst
Let's face it, our bodies were not built to last forever. We are blessed with the charge to take care of them while we're here on Earth, but we have to be eating, drinking, exercising, and living for something beyond ourselves. In this easy to read devotional, Lysa addresses our deepest desires for God's redeeming grace and our need to give ourselves over the One who created us. You'll find yourself laughing, crying, and changing as you join Lysa in this journey to find ultimate satisfaction outside of the brownie box.
Wednesday, August 29, 2012
Mack Ranked: Best Workout Pants
What: Best selections to fit all of your basic exercise pant needs.
Why: The basic black workout pant is not just for the gym anymore. Here are some great selections and ideas to carry your favorite pair from athletic wear to Fall wardrobe staple.
1. Best All Around
The Pant: Gap G Flex Pants ($54.95)
If you're in the market for a great "all around" yoga pant, these fit the bill. They are functional, fashionable, and a figure-complimenting boot cut. Great for the gym, running errands, and lounging, the G Flex pant easily carries you from the gym to lunch while delivering a comfortable workout and a flattering look.
The Look:
Pair Gap's GFlex pants with a neutral tank and drapey sweater. Converse shoes, a pendant necklace, and a classic tote pull this outfit together and looks effortlessly cool. Shop this look if you have a limited budget and need a workout pant that will serve multiple purposes.
2. Best Gym to Street
The Pant: So Sporty Eco Essence Pant ($55)
I stumbled across this brand several years ago in my local TJ Maxx. (Unfortunately, I don't think the big box discount stores carry them any longer. I check frequently and can only seem to find them at full price online.) The spandex fabric washes great, does not pill or fade, and drapes perfectly.
The Look:
Mix this loose fitting pair with an oversized sweater and metallic accessorites. Perfect if you are in the market for an ageless lounge wear addition.
3. Most Stylish Long Pant
The Pant: Lululemon Studio Pant ($98)
These pants take athletic wear to a whole new level. They are absolutely the most stylish and figure flattering workout pant you will ever own. Though more expenisve than other selections, this pants boasts a tummy flattening waistband, super cool ruching that runs the length of the leg, universally flattering boot cut, and I swear these pants have a built in bum that rivals Pippa's.
(I swear yours will look just like this. In fact, I'd be willing to bet she's wearing a Studio Pant under this gown.)
The Look:
Though casual, this look can easily transition from gym to parent-teacher meeting to lunch with some gal pals. Pair Lululemon's studio pant with a favorite tank, denim jacket, scarf, ballet sneakers, and a yummy leather satchel for the perfect casual Fall look. These come in a myriad of color options (I LOVE these in white) and run very true to size. Pick up a pair (or two) of these if you're hunting a workout/lounge look that screams "fashionista."
4. Best Performance Tight
The Pants: Nike Filament Women's Running Capri ($48)
The Nike Filament tight is THE option for the true athlete. Whether you're running, cycling, or lunging, this pant eliminates chafing, wicks moisture, and even offers a small zipper pocket for your car key or iPod. I pick this pair for my most grueling workouts.
The Look:
This pant is your best bet for a head to toe athletic look. While I reccommend investing in neutral pieces for athletic wear (like those pictured above), this is the one area of your closet where you can really have the most fun with trends and color. If you've just gotta scratch the itch for the season's hottest trends, try pairing this look with bright bags, tees, and sneakers in colors of the moment. Hint: Look for Nike tights and athletic appearal at TJ Maxx and Marshall's. I have yet to pay full price for these.
5. Most Stylish Tight
The Pant: Zella "Live In" Capri ($44)
The name pretty much says it all. These are tights you'll never want to take off. The cropped length makes for a great choice during transitional weather and the simplicity of this style makes it super easy to pair with layering pieces for post-workout jaunts.
The Look:
Why: The basic black workout pant is not just for the gym anymore. Here are some great selections and ideas to carry your favorite pair from athletic wear to Fall wardrobe staple.
1. Best All Around
The Pant: Gap G Flex Pants ($54.95)
If you're in the market for a great "all around" yoga pant, these fit the bill. They are functional, fashionable, and a figure-complimenting boot cut. Great for the gym, running errands, and lounging, the G Flex pant easily carries you from the gym to lunch while delivering a comfortable workout and a flattering look.
The Look:
2. Best Gym to Street
The Pant: So Sporty Eco Essence Pant ($55)
I stumbled across this brand several years ago in my local TJ Maxx. (Unfortunately, I don't think the big box discount stores carry them any longer. I check frequently and can only seem to find them at full price online.) The spandex fabric washes great, does not pill or fade, and drapes perfectly.
The Look:
Mix this loose fitting pair with an oversized sweater and metallic accessorites. Perfect if you are in the market for an ageless lounge wear addition.
3. Most Stylish Long Pant
The Pant: Lululemon Studio Pant ($98)
These pants take athletic wear to a whole new level. They are absolutely the most stylish and figure flattering workout pant you will ever own. Though more expenisve than other selections, this pants boasts a tummy flattening waistband, super cool ruching that runs the length of the leg, universally flattering boot cut, and I swear these pants have a built in bum that rivals Pippa's.
(I swear yours will look just like this. In fact, I'd be willing to bet she's wearing a Studio Pant under this gown.)
The Look:
Though casual, this look can easily transition from gym to parent-teacher meeting to lunch with some gal pals. Pair Lululemon's studio pant with a favorite tank, denim jacket, scarf, ballet sneakers, and a yummy leather satchel for the perfect casual Fall look. These come in a myriad of color options (I LOVE these in white) and run very true to size. Pick up a pair (or two) of these if you're hunting a workout/lounge look that screams "fashionista."
4. Best Performance Tight
The Pants: Nike Filament Women's Running Capri ($48)
The Nike Filament tight is THE option for the true athlete. Whether you're running, cycling, or lunging, this pant eliminates chafing, wicks moisture, and even offers a small zipper pocket for your car key or iPod. I pick this pair for my most grueling workouts.
The Look:
This pant is your best bet for a head to toe athletic look. While I reccommend investing in neutral pieces for athletic wear (like those pictured above), this is the one area of your closet where you can really have the most fun with trends and color. If you've just gotta scratch the itch for the season's hottest trends, try pairing this look with bright bags, tees, and sneakers in colors of the moment. Hint: Look for Nike tights and athletic appearal at TJ Maxx and Marshall's. I have yet to pay full price for these.
5. Most Stylish Tight
The Pant: Zella "Live In" Capri ($44)
The name pretty much says it all. These are tights you'll never want to take off. The cropped length makes for a great choice during transitional weather and the simplicity of this style makes it super easy to pair with layering pieces for post-workout jaunts.
The Look:
This style goes great with tunics and drapey sweaters. Found online and at Nordstrom's, shop this brand if you are looking for a great basic gym piece to layer with other Fall favorites.
All images courtesy of Google Images.
For more shopping information regarding items found in these sets, visit my Polyvore page.
Saturday, August 11, 2012
Crisis Averted
What: How to handle social situations that could sabatoge your fitness efforts.
Why: No matter how hard you're working to eat clean at home, societal situations are bound to pop up and detract from the plan. Work hard to always have a fitness strategy in place so that you don't get caught off gurad. Fit folks tend to operate like Girl Scouts; we're always prepared.
Here are 5 common diversions and how to prevail:
1. The Office Party
Birthdays, retirements, holidays. Any of us who work outside the home are bound to encounter corporate celebrations complete with party trays, baked sweets, and soda. My advice. . . .opt out. Even a well intentioned visit to the veggie platter is destined to be detracted with a stop at the cupcake stand. Bob the Janitor's Going Away Party is not your best opportunity to excel. Carry your lunch and snacks to work just as you normally would and capitulate the festivities with a cup of coffee.
2.Family Bar-B-Que
A bar-b-que is generally a safe environment to eat clean. The biggest challenges at a cook-out are portion control and not following a game plan. Feel free to ask in advance what's being served so you can arrive with an auspicious strategy. Plan your plate, eat what's on it, then stop when you're done. Don't stand over serving tables and graze; enjoy the fellowship of being with friends and family.
Certify your success and volunteer to bring a few of your own clean eatting cookout favorites. Fresh fruit, black bean and corn salad, and grilled chicken breasts are universal crowd pleasers.
2. Dinner Out & You Get to Pick
Perpetually eating out will thwart your fat loss efforts due to exorbitant amounts and hidden calories. In moderation, however, a night out can provide a little variety and a nice break from laboring in the kitchen.
Next time you're heading out and you get to pick, steer your party in the direction of American fare found in casual or fine dining atmospheres, bar-b-que joints, or steakhouses. These types of restaurants are your best bet for finding lean grilled or broiled meats like chicken, turkey, salmon, or white fish, plain baked or sweet potatoes, and grilled or steamed vegetables or a small green salad. Enjoy with water or unsweetened tea, pass on the bread basket, and you can dine guilt free.
Why: No matter how hard you're working to eat clean at home, societal situations are bound to pop up and detract from the plan. Work hard to always have a fitness strategy in place so that you don't get caught off gurad. Fit folks tend to operate like Girl Scouts; we're always prepared.
Here are 5 common diversions and how to prevail:
1. The Office Party
Birthdays, retirements, holidays. Any of us who work outside the home are bound to encounter corporate celebrations complete with party trays, baked sweets, and soda. My advice. . . .opt out. Even a well intentioned visit to the veggie platter is destined to be detracted with a stop at the cupcake stand. Bob the Janitor's Going Away Party is not your best opportunity to excel. Carry your lunch and snacks to work just as you normally would and capitulate the festivities with a cup of coffee.
2.Family Bar-B-Que
A bar-b-que is generally a safe environment to eat clean. The biggest challenges at a cook-out are portion control and not following a game plan. Feel free to ask in advance what's being served so you can arrive with an auspicious strategy. Plan your plate, eat what's on it, then stop when you're done. Don't stand over serving tables and graze; enjoy the fellowship of being with friends and family.
Certify your success and volunteer to bring a few of your own clean eatting cookout favorites. Fresh fruit, black bean and corn salad, and grilled chicken breasts are universal crowd pleasers.
2. Dinner Out & You Get to Pick
Perpetually eating out will thwart your fat loss efforts due to exorbitant amounts and hidden calories. In moderation, however, a night out can provide a little variety and a nice break from laboring in the kitchen.
Next time you're heading out and you get to pick, steer your party in the direction of American fare found in casual or fine dining atmospheres, bar-b-que joints, or steakhouses. These types of restaurants are your best bet for finding lean grilled or broiled meats like chicken, turkey, salmon, or white fish, plain baked or sweet potatoes, and grilled or steamed vegetables or a small green salad. Enjoy with water or unsweetened tea, pass on the bread basket, and you can dine guilt free.
3. Dinner Out & The Other Couple Picked
This one can be really tricky. It's Saturday night and the Jones's have invited you to Las Muchas Queso for couples night. Be a gracious guest and work extra hard to go into the situation with a game plan. Most restaurants have menus online and even offer calorie restricted plates. Plan what you'll be having ahead of time, have a light snack an hour or two before you go, and enjoy a cup of decaf while the rest of the group is having dessert. Remember, you're going for the fellowship, not the extra fat and calories found in the flan.
4. You're The Guest
If someone has gone to the effort and expense of inviting you to their wedding or other sit down dinner, eat what's served. These types of special events don't come around often, and someone else has spent money and time planning on you being there and participating in the affair. This is not liscense to face plant into the buffet or groom's cake. Eat what's served to you. Indulge in a small piece of cake or dessert, and then get right back on your plan the next day.
*All images found on Google images.
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