so my last day in the city: this was what i’d been waiting for.  i printed my presentations, slipped on my stilettos, and primped and prepped as i headed off to meet with (hopefully) new retailers.  oh-so-gracefully, i trekked from meeting to meeting with THE 25lb box of fitbooks, product samples, and promo materials, while toting my laptop bag, and rolling my suitcase behind me. classy, right?  the meetings were so close that there was no time to go back to the hotel before heading to the airport, so off i was.

meeting #1:  met with the senior buyer from modell’s, an east-coast sporting goods store with around 147 (and growing) locations. i loved learning that it was family owned & operated and the owner, to this day, is still highly involved in the day-to-day of his business and locations – probably a large part of their success.  outcome: the buyer really liked our line of products, specifically the fitbook, and our live life fit line (coming out soon!) and wants to test it in a few stores. i loved that he said “anyone that comes in our store with any goal would benefit from this product.” my thoughts exactly.  so watch for fitbooks hitting modell’s in times square soon!

meeting (attempts) #2, 3, 4, and 5: with so many companies headquartered in new york city, it would be silly to not at least attempt to get a meeting or at the very least get samples in the hands of important people.  the buyer at equinox will have a sweet little display of 10 fitbooks on her desk tomorrow and a live life fit tank top – my goal: try ‘em!  if they sell, call me. (they will…i just know they will!)  then off to barnes & noble, paragon sports, and physique57…samples left with names on them. say little prayers that they land in the right hands!

meeting #5: 2 cabs and 1 train ride later from penn station, we arrive in farmingdale…as in like way outside the city.  but worth the trip for sure, i met with the head buyer at bed, bath & beyond and am happy to report that it couldn’t have gone better.  a previous participant in weight watchers, she immediately saw the value in a product like the fitbook. since we have very similar target customers, she thought it would make a great addition to their counter-top displays at checkout.  hello, prime placement!  outcome: testing fitbooks in 30 locations – and a few up in canada. did you know they have bb&b in canada? well, my fitbookers in canada probably do and will be happy to pick it up there instead of paying for shipping!

another meeting highlight: i was able to meet with the head of PR at soul cycle (my latest obsession – yes, i bought 2 shirts).  my little gift to her: 2 fitbooks with the soul cycle logo on the cover…how sweet would they be with yellow binding?  i then gave her my 2 cents on how  they MUST (not should, but must) open up an orange county studio so i gave her the scoop on the locations i recommended.  i’ll make it my personal mission to get this soulful spinning experience in my ‘hood.

finally, i must share details of my meeting with the fab 4 editors at SELF magazine. not only were they sweet to spend an hour just talking biz and life with me, um…it was hilarious.  mostly because meaghan murphy, the deputy editor is a crack up.  7 months pregnant, she arrives to the meeting tugging at her dress which she realized that morning was a bit shorter than the last time she wore it because the #babybump was hiking it up a bit more.  one of my proudest moments was when she exclaimed that she “swears by fitbook” because she used it to lose 45 lbs from her first baby and that she clung to it like a lifeline.  so obviously i was more than elated to show her  mama2b, our latest little bundle of joy, which will hit shelves next month.  randomly the conversation flipped from one topic to the next, them wanting to know my story behind the company, how i came up with the product, all the way to what we have coming up next.  and then somehow we ended up talking about my um, bra size.  i thought: “what better group of women to ask for a great recommendation for a sports bra than these ladies?”.  so one comment turned to the next and all i’m thinking is, “how am i in a meeting with SELF magazine editors talking about my boobs?”.  slightly entertaining.  meaghan’s advice that i must share: “once you go past c (cup size), you have to divide and conquer.”  as in encapsulation sports bras that “split up the girls” (like lulu’s ta-ta tamer).  ha-larious.

so cabbing a countless number of times, walking city blocks, and trekking by train, 4 days later i’m happy to report that the trip was a success.  even with no time for shopping or (intentionally) getting lost in the city that never sleeps, i  absolutely fell in love with new york city.

angela

and so i blog.

my second night in nyc was complete only because, like my previous thought: i had someone to share it with.  my dear friend marcia flew in for the week for meetings. what a coincidence that she had meetings for her non-profit (mylifeline.org) the same week as me in the city? ok so we totally planned it – a girl trip coupled with meetings during the day and fun at night. brilliant.  dinner that night was at the highly recommended restaurant, nobu, in tribeca where we dined on the most amazing 6-course meal of 1) edamame, 2) grapefruit martini, 3) yellowtail sashimi salad, 4) grapefruit martini, 5) sushi, and 6) grapefruit martini.  um, so in my fitbook that was 1 checkmark for veggies, 2 for protein, 1 for grains, and 3 for fruit, right? i don’t do martinis…but marcia can attest to their fabulousness. (don’t worry, that’s not a word,  but it is now.)  post-nobu we headed to the bubble lounge for a glass of bubbly for her and an espresso for me before calling it a night.  we had 6:15am spin at soul cycle (day 2!) planned.

why, oh why, might you ask, am i here? on business. my once-little fitlosophy is now quite a-buzz with new opportunities and to say i feel blessed that it’s giving me these great opportunities to go and see new places is quite an understatement. 2012 is off to a great start with nyc in january and pittsburgh, detroit, minneapolis, and denver all in february!  so here i am, in the big city, having no clue how to get from one place to the next, but truly embracing just the experience in itself. so much so that it inspired me to, well – blog.

it’s been far too long, and over a wonderful dinner with, quite possibly one of the sweetest individuals i’ve met renee at abc kitchen we discussed just that. being a blogger herself (but a big-time one, not a random throw-my-thoughts-into-the blogosphere blogger like me),  she is the girl-on-the-go for shape.com.  obviously i was thrilled to meet her and we instantaneously hit it off. over a wonderful (local, organic) dinner we nibbled on roasted baby beets with goat cheese, a grilled carrot + avocado salad, and then for entrees we each tried one of the fish specials (red snapper for me, cod for her).  quite possibly the most fantastic (and healthy) meals i’ve ever had, completed with of course a bottle of a bold red wine from spain.  this little firecracker of a blogger had the  most fascinating stories from the line-up of accomplished individuals she has the opportunity to meet through her blog, to her traveling adventures riding horseback in spain for two weeks by herself.  as only two healthy individuals would, we ended the fabulous dinner by packing in our um, antioxidants, by sharing the to-die-for chocolate cake (yes, antioxidants, that makes it sound healthy) and sipping the boldest, best coffee from what i still think are the coolest porcelain mugs i’ve ever seen.

after calling it a night, we ventured out into the rain and she ever so kindly shared a cab with me to ensure i got to my hotel in times square. note to self: know your cross-streets!   happily we will cross paths again…wednesday morning at 6:15am, actually, at soul cycle.  which is how i started my morning off today.

let me just clarify that THIS is how spin should be done. dark room, candle light, loud music, energetic but focused instructor that talks just enough to keep you going but not so much that you wish his mic would blow out. “string” was the spin instructor this morning at the w. 77th location of soul cycle. coming highly recommended, only the hope of an amazing experience could get this little tush out of bed at 5:30am (mind you, that’s 2:30am my time!) to spin.  and amazing it was.

the moment you walk in you’re in this zen-like space, complete with yellow grapefruit-scented soul cycle candles, inspirational quotes on the wall, and soul-cycle branded gear from lululemon + nike that left me wanting to forgo spin altogether just to shop!  being my first time there, they let me borrow spin shoes (mine didn’t make the trek being that i had to squeeze 4 days into 1 carry-on). the sweet girls at the front desk made sure i had my bottle of smartwater because they looked at me as though “you’re gonna need it.”  the attention to detail they take on getting you set up on your bikes is phenomenal – and yet so important if you’re going to ride for 45m non-stop.  all set-up and ready to go…the lights dim, candles flicker, music booms, and off we go.  45m later, sweat-drenched, and water bottle completely empty, i had at last experienced what i believe to be the only way spin should be done. a glutton for punishment? yes, i am.  i’ll be back there tomorrow morning for another dose of soul cycle.

with endorphins kicked in, i opted to take the scenic route back to my hotel – via central park. i proudly navigated my way (ok, with help from sweet brianna from soul cycle) over a few streets and avenues, making a quick pit stop at my beloved starbucks. and  then i saw it: central park.  rewind: my only experience of central park up until this point in my life has been via movies (you’ve got mail) and the episode of friends where phoebe + rachel go running through the park.  so to be walking amidst super tall, gorgeous buildings, which for sure i thought sarah jessica parker might walk out of at any moment, it’s an understatement to say that seeing central park for the first time at sunrise absolutely took my breath away. so from 77th ave, all the way to my hotel on 44th, i clung to my warm cup of coffee, freezing my hiney off but in sheer delight of it all. it was (yes), soulful.  just to be there, among the hustle bustle of new yorkers scattering off to work, parents herding their children onto their buses, runners and walkers treading through central park to start their day, taxis honking and sirens blaring.  for me, somehow among all that choas it was completely peaceful.  a bit reflective. like, how did this little girl (ok, so i’m 32 now…but i’m still only 5’2″ so i can get away with this) from the middle-of-no-where in colorado end up in this big city?  yes of course i’ve lived in california for 11 years now, but there are moments when i just step back in awe of it all. like how some days you are amazed at how days turn into weeks, turns into years…and one day you just realize how your life has unfolded much more beautifully than you could’ve ever expected.

pretty deep just for walking down a dirty street, right?

this is my one day to take in the city before the (welcomed) onslaught of meetings that start tomorrow. fitbooks in tow (hey, i’m here on business right?), i’m headed to equinox headquarters, modell’s sporting goods (who i’m meeting with on thursday), paragon sports (an amazing sport goods store…a candy shop for all things fitness), physique 57…and then maybe barnes & noble.  ya know, we go big.  with an afternoon off, i’m thinking i’ll take a trip down to the financial district, maybe over to soho and, then swing by the chelsea highline.  ooo…and apparently i need to go to eataly which is a local market for fresh breads, pastas, meats, cheeses…buonissimo!

so off to start my day of meandering through the city and ending the night at the highly-recommended sushi restaurant nobu with my friend, marcia, who will be my partner in crime for the rest of the week – well at night at least. then to bed early so i can wake up and rock spin again tomorrow morning!

any recommendations on where i must go? do tell. anyone wanna place bets on the number of times i get lost?  i probably won’t disappoint.

off to take in the city…i’ve only been here 14 hours and already i heart NYC.

angela

this is personal for me – not just because i’m having one of my “deep thoughts with angela” blogging moments, but because i think by being truly authentic, you allow people to see the real you.  and in seeing your imperfections and weaknesses they gain more appreciation for your strengths and triumphs.  when i created fitlosophy almost 4 years ago (in january), i was adamant about creating a company and products that inspired people to live a healthy, active lifestyle…and i always wanted the credibility to be based on that alone.  not me or my story.  but at a conference just this past weekend, there was a resounding concept that i just couldn’t get out of my head: ”why”?  the idea was that people don’t buy things because of the “what”…if all products were identical and there were no differentiating factors in the performance, design, or value, what then sets it apart?  it’s the “why”.  why do you put your heart & soul into something…why do you get out of bed each day… what the “why” behind what drives you?

and it came to me just like that: i needed to share my “why”. view the video below and discover my “why.”  then join me on a movement that i created in an effort to put some “muscle” behind a cause near + dear to my heart. b #thankful: what do u <3 abt yr bod? 

with all my <3…
angela

the holidays are upon us, with candy corns & bite-size snickers invading the workplace (and making a home in your tummy). soon the pumpkin pies, sweet potatoes and turkey lurkeys will be here and before you know it, there will be candy canes, egg nog, and holiday parties galore!  so you have two choices here: 1) sit back and accept that you’re going to enjoy adding 7lbs on between now and new years (this is the average, really!) or 2) make a plan to rock a hot bod under the disco ball come january 1st, 2012. 10 weeks – just TEN WEEKS til then. perfect timing to get our rears in gear!  the wonderful news is that you can still enjoy the holidays & be healthy at the same time.

as the saying goes:“when one door closes, another one opens.” but what this saying doesn’t clarify is that the doors don’t always open by themselves. you have to keep knockin’, turnin’ handles, and be actively seeking opportunities.  while it’s easy to plop on the couch on a sunday night and do nothing, odds are that you’ll be more successful this week if you make an effort, do something different, and set yourself up for success.  crack open your fitbook, or heck grab a blank notebook or even a new note in your iphone…whatever. sit down and thing long and hard about what you want your life to look like come 2012.  i promise you this, that time will go by and you’ll arrive at the new year no matter what.  but if you set out with a plan, odds are you’re going to be exactly where you want to be – or at the very least, a little bit closer.  here are some ideas as you seek new opportunities to create your best self:

• commit to prepping your proteins (chicken, fish, turkey, etc.) and grains (quinoa, brown/wild rice) each sunday night when you’re already making dinner – that way you’ve got healthy ingredients  ready to grab and go!
• enjoy the seasonal veggies that are available and make a goal to try a new one each week for the next 10 weeks. i’m trying roasted acorn & butternut squash tonight - found the recipe from seasons52 that i LOVE! next week i’ll take a stab at actually cooking pumpkin vs. using the can opener!
• take initiative at the holiday parties to take a healthy option and nosh on your own treat like fresh fruit skewers, popcorn, a veggie tray with hummus, or healthy sweet potatoes!  then mentally make note of how many not-so-healthy treats you will (keyword) ENJOY sans guilt – and then stick to it!
• make a goal for ten weeks to get your workouts in EARLY – you’re 75% more likely to stick to your routine.  plan it in your schedule and get at least 4-5 days a week in. with holiday parties, school functions for kiddos & family time galore, odds are your workout will get skipped if it’s after work. try it…10 weeks, make that your goal!

see look at that – a whole LIST of goals that have NOTHING (absolutely nothing) to do with calories, losing weight, or depriving yourself.  so enjoy yourself as we head into the holiday season – and take the time to actively make choices every day to ring in the new year as the best YOU yet. don’t be part of a statistic and wait til january 1st to getting healthy. why wait? start now. NOW!  think of it this way: would you rather maintain your weight over the next 10 weeks and start the new year off right – or head into it already frustrated with 7lbs more to lose?

so thank you trainer jeff norcross for putting together this KILLER crossfit kickstart program that has literally lit a fire under my backside.  i am now going to up the level of intensity of ALL my workouts because now i know what i’m capable of.  it’s amazing how sometimes you see an obstacle before you – whether it be a workout, a job opportunity, a relationship, or even your not-so-angelic two-year-old…and it seems like too much.  but something that i’ve learned over the past few years is this: you WILL get through it and often times you’re a better person because of it.  there were days when i literally looked at these workouts and didn’t think i could do it…or jeff will confirm hearing me say that i wanted to quit.  but i didn’t. 

some may say that endings are bad, but i beg to differ – sometimes it’s a positive.  killer workouts, silly arguments, tough projects at work, and even temper tantrums come to an end (thankfully) - and new beginnings  lie ahead.

so what lies ahead?
stay tuned.

the end.
angela

so what does this have to do with my 28-day crossfit challenge?  in life (and also my workouts) i tend to get my sights set on the end goal – where i’m headed.  and part of why i’ve been successful in certain areas of my life is because i’m tenacious and no one can stop me once i set my mind on something.  and yet, just like my ability to ramble at length, sometimes it doesn’t serve me so well.  when you’re always focused on the end goal or what you think you want, you miss out on what’s right in front of you.  many times i’ve been so focused on that end goal that i miss the opportunities, experiences, and moments that are directly in front of me. you know those people that take life one moment, one day at a time? that doesn’t tend to be me, however luckily we all have the opportunity to change. one choice at a time.

silly as it may sound, slowly i’ve started applying this concept to my health and my body.  taking a moment to step back from my “plan” to really think about how i feel: does my body feel up to a killer workout, have i gotten enough rest, what do i really feel like doing right now??  see these are things i never consider.  i don’t think, i just do.  until now, that is.  waking up friday morning, i literally could barely walk from my previous day’s butt-kicking.  i’ve been sore before, but this was brutal.  like i-need-a-massage brutal.  the “old” me wouldn’t have paid any attention to what my body was saying, push through, and probably overtrain which i’ve been known to do on many occasions.  this ultimately leads to burn-out and often injuries. i preach it all the time, however i rarely practice it.  until now.

so friday, operating on 5 hours sleep and being extremely sore, i opted to skip the gym and go for a jog instead.  i knew that the trade-off would be that i’d have to workout on sunday, which usually is my off day.  but it didn’t matter what my mind was saying, my body won. so yay me for listening to my body.  then saturday was thankfully an hour-long pilates session – a great workout with the stretching and lengthening component that my body was craving after torturing it with countless deadlifts, pull-ups, squats and push-ups all week.  now i feel refreshed to hit the gym bright and early tomorrow, knowing i made the right decision to (for the first time) listen to my body.  mind you: this is not a reason to SKIP workouts or justify being a lazy bum.  but most of you out there push yourselves hard enough.  it’s also important to know when enough is enough, take a break, recover and then get back at it.  so here’s what i have to look forward to at 7am on a sunday morning:

• run 200 meters
• 20 pull-ups
• run 200 meters
• 20 push-ups
• run 200 meters
• 20 sit-ups
• run 200 meters
• 20 squats
  (5 rounds for time)

so while you’re warm & cozy in your bed, think of me.  so as i bring this ramble to a close, here’s what i’ve learned.  (and yes, i realize i get rather deep for just writing about workouts)  there are a countless number of things we can choose to focus on that we don’t like about ourselves and our actions. whether it’s missing a workout, not being the jean size you want to be, eating a tad bit too much halloween candy, or whatever it might be right now at this moment. i guarantee you’ve got some negative thought lingering.  i challenge you to switch your focus, like now.  here’s an example:

* i didn’t go to the gym friday (negative)
* i listened to my body and still got a half-hour jog in! (positive)

* i splurged on a handful of halloween candies that i so did not need to eat (negative)
* i enjoyed some treats and won’t feel guilty about it – i’ll go for a walk instead (positive)

it’s this new thing i’m trying on for size called focusing on what you want.  i guarantee you that if you focus on the negative, you will only feel worse about yourself and you’ll spiral downward from there.  so shift your mindset (i dare you) and share with me your epiphanies!

lovingly,
angela

i get bored easily. i’m distratcted by bright shiny objects and have a tendency to get off track when i’m not stimulated or challenged mentally.  as i stated yesterday, however, crossfit has challenged me probably just as much mentally as physically.  the workout today seemed simple enough: 5 pull-ups, 10 push-ups, 15 squats on the minute, every minute for 30 total minutes.  so 30 sets. but my thought was that i’d have rest time so this would be cake!  why i ever thought such a silly thing is beyond me. mind you, i had to do 10 pull-ups instead of 5 because you double when you “modify” – the modification in this case being assisted pull-ups.  as soon as i did set one i knew i was in for it.  time for set 1? 53 seconds. la-de-da, i got a glorious 7 second rest before having to hit the next set!  what? i so didn’t sign up for this. 

so i’d say about by set #12 i was so mentally fatiqued from repeating the  S A M E  D A R N  exercises over and OvEr and OVER!  i swear to you that all i could think of was those poor little hamsters that run their teeny tiny legs off, quickly, but go nowhere – nowhere at all.  i was getting mentally fatigued from the repetition – and well, physically fatigued for obvious reasons.  and that’s when the mental part of crossfit kicks in.  when you get to a point where you just can’t give anymore, you just push through and prove yourself wrong.  there’s a beautiful thing about being a crossfit newbie: you don’t fear some of the workouts because they seem harmless at first glance. my naivete has transformed into a very real respect and possibly a tad bit of fear knowing that every time i will be either psychologically challenged, physically beaten down, or – more often than not – both.

300 pull-ups
300 push-ups
450 squats

[in 30 minutes]

ow.

in the zone today (pun-intended), i made a killer post-workout breakfast: pumpkin protein pancakes (get the recipe – subscribe here before tomorrow!).  they were filling, scrumptious, and a perfect zone/block ensemble. the rest of the day included: coffee (of course), (oops i missed my first snack!), lunch with spinach, ground turkey, avocado, cucumber & tomato salad, an afternoon snack of greek yogurt, frozen pineapple and a handful of peanuts, and dinner was an egg-white omelette with black beans, veggies, cheese & 1 corn tortilla.  dessert as i blog? frozen grapes!

supposedly it’s 80 at the beach this weekend. so i’m zonin’ in on my nutrition the next few days so i can sleekly sport the bikini.  after, of course my friday 6am workout that jeff norcross described as “insane” (heaven help me) and 8am pilates on saturday. only 4 days left of the 28-day crossfit challenge. if you want to keep your trim summer bod that you worked so hard for, don’t start slackin’ once there’s a chill in the air and layers of clothes to hide under.  kick it in gear now! 

now pardon me while i retire to the couch to do absolutely nothing – this little hamster is wiped!
angela

a. cross your fingers & hope for the best

b. start thinking of the good “reason” (read: excuse)

c. phone a friend

well, admittedly i’ve tried all three.  but last night as i jotted down the workout for today, i literally had tears in my eyes in anticipation of the torture that i knew was ahead. so, i chose option (you guessed it), c!  i texted my friend & trainer jeff last night to see if i could convince him to workout with me at 6.  i should have clarified that i meant “PM”, as in not before the sunrise, but he was only available at 6AM.  so at the crack of dawn i meet him at the gym, we warm-up (which his warm-ups are almost a workout in itself), and then prepare for: “roy”.

oh roy.  roy, roy, roy. let me introduce you:

• 15 deadlifts
• 20 box jumps (24″ box)
• 25 pull-ups
  (5 complete rounds, for time)

ok so deadlifts with jeff isn’t like a 45# bar…oh no, you pretty much max out but not so heavy you lose form. so mine was 85#…his was, i don’t know like 2x as much!  then might i remind you that in crossfit if you have to “modify” anything, you have to do double. DOUBLE!  so needing to do assisted pull-ups, that’s right – i got to do 50!  24″ box jumps…cake (or so i thought).

and they’re off!  knocking out the first set of deadlifts, a little confident i might add, i swiftly move over to the box and…nothing.  nada. mentally i wanted to jump on the box, but i went to jump and my glutes and legs were telling me otherwise.  i stared at that darn 24″ box (mind you, i barely top 5’2″) – it was my nemesis. jeff kept telling me to go, and usually in front of him my ego will force me to get through my fear or pain.  not this time.  it took me a good 30 seconds to get my feet off the ground after balking about 5 or 6 times. after the first jump i got in a groove but by the last reps i had almost ate it twice.  my poor booty was  quivering, the muscles were so tired!  after finishing, i waddled as quickly as possible over to the assisted pull-up machine where i had to eek out 50. yes, they may be assisted, but mind you that does not mean easy.  resting half-way through, i see jeff doing 25 straight pullups as though he could have been doing them in his sleep. cake!  round 1: done!  how many more?

regroup: set 2 and onward i lowered to a 12″ box, which meant i had to do double.  seriously my heart rate was through the roof: 40 box jumps FAST.  and meanwhile jeff & i are neck & neck…yes, i had to do double of 2 of the exercises but his were twice as hard: 24″ box jumps and he was doing the pull-ups on olympic type rings: killer!  by set 4 i told him that i just wanted to either lay down & cry or quit  .rarely do the words “quit” or “can’t” come out of my mouth (especially in front of him!).  he corrected me, mentally kicked me back into gear, and together we pushed each other through the last 2 sets, both finishing right around 23m.  i was dead…dead, i tell ya!  and this sounds horrible, but the only thing that made me feel better was seeing him right there with me, dead as a doornail. ok, he wasn’t quite as bad as me.  and so this proves the old saying “misery loves company” to be true, in a very literal way.

i needed that – badly. regardless of the physical benefit of working out THAT hard, there is a total mental shift that happens when you accomplish something that literally & physically seems impossible.  i will give crossfit props for being probably just as much, if not more, mentally challenging as it is physical.  you’ll have a workout where you have to complete 5 rounds and being so dead after round 1, you seriously start to get psyched out.  the sheer number of reps in some of these workouts:  it’s inhumane. the intensity levels are through the roof, and while i’ve seen physical progress, i’d say i’m benefitting just as much mentally for being able to fear, dread, do, and then be able to say i did 250 pull-ups, 200 box jumps, and 75 deadlifts today.  so what did jeff have me do before i left? that’s right: 25 box jumps on the 24″ box…just so it didn’t conquer me mentally.  and i rocked ‘em.

yay me. and yay jeff: thanks for being miserable with me.
angela

• trick #1:  couch rule
  tv can be your worst enemy if you’re a night eater…your mind zones out, you reach for your (fill-in-the-blank-comfort-food) and you will keep eating until your tummy hurts.  research shows we consume 36 – 71% more calories if we eat while watching tv!  so watch your tv, fine but have a couch rule.  you’ve heard of “mindful eating”.  this is when you’re only focused on eating – nothing else.  this concept came from reading “women, food & god” – the couch rule.  it’s night-time… you’re winding down, nothing to do, a bit bored… this is when you need to use this rule .  force yourself to eat dinner at the table, not on the couch and if you want a snack after dinner – head back to the table.  You may recall feeling like you’re 5 sitting at the table finishing your corn by yourself, so maybe you’d rather watch an episode of your favorite show than sit at the table by yourself?  try this: it works.  no eating on your couch!

• trick #2: distract thyself
  tv is mindless and frankly useless, but admittedly entertaining.  imagine this: how much richer your life would be if you spent your time doing something you enjoyed other than watching tv.  do something that your love, maybe you like to write or curl up with a good book and head to bed a half-hour earlier.  the point being is this: 1) you expand your world just a little bit by doing something you enjoy and may not try otherwise, 2) it’s actually very relaxing and there’s a sense of accomplishment, and 3) try scarfing down food while doing any of the above activities…nearly impossible!  yes – it’s tricking yourself, but it works!

• trick #3: freeze it
  there’s nothing wrong with a little snack after dinner – nothing at all!  it’s when that little snack leads to mindless eating that it’s a problem.  i found a trick: freeze it!  not only does freezing your nighttime snacks make it automatically seem like an ice cream treat because it’s frozen, but hello – it takes forever to eat…no scarfing!  so right after dinner make your nighttime treat (always about 150 calories….unless it’s too late then i’ll skip it) and pop it in the freezer.  some ideas of what you can freeze:  protein pudding (protein powder mixed w/almond milk), non-fat greek yogurt or cottage cheese mixed with frozen berries, strawberries dipped in dark chocolate, grapes, or even just a protein shake and eat it like slushy!

• the culprit: the social butterfly
  this little flittering creature flies through each day eating clean as a whistle, making good choices, passing up temptations, and then a social situation presents itself and WHACK – it’s like flying smack dab into a windshield: all hell breaks loose.  their mantra is: “enjoy life” or ”it’s just one dinner” but unfortunately they make up for eating healthy all week by cramming well over 3000 calories into “just one dinner”.  the good news: there are ways to be social, enjoy the party, and still not smithereen your hard work all week long.

• trick #1: have a plan
  there are situations you know you’re heading into when you go out:  bread, appetizers, drinks, entrees, sides, dessert…the list goes on!  going out for mexican with your friends?  decide before you go that you’re skipping the chips and going to have 1 drink instead.  dining italian?  maybe choose to forgo the bread, have a glass of wine and share dessert.   your reward is enjoying a heart-healthy glass of wine with dinner.   this is life – you have to make choices and you can’t have it all - but you have to have a plan.  it’s a lot easier to enjoy yourself once you’re there if you know what your plan is going in.

• trick #2: sharing is good
  in a social situation, often times there are appetizers galore so try to have a say on the sides that the table might share so you have control over what you’re eating – so if they want fried calamari, suggest the shrimp cocktail or some sort of veggie starter.  entrees are SO big at restaurants – see if anyone is interested in sharing with you…you’ll cut your calories and bill in half.  then, when it comes time for dessert, see if anyone wants to share the sorbet & berries.  if not then just thoroughly savor your 2 bites of the chocolate souffle or cheesecake that someone else ordered, but don’t be the one licking the plate clean. your hips will thank you.

• trick #3: drink up
  water, that is.  you’ve heard it a million times but this works especially in social situations.  first off: ask for a straw – it’s easier to drink more water through a straw!  then follow these little rules: drink 1 glass of water before you take a drink of any other beverage you might be enjoying for the evening, drink another glass of water with your entree and finish that before you even think of touching dessert, and then try and polish off one more glass after dessert!  that way you get full on fewer calories and stay hydrated and still eat what you want (in moderation).

• the culprit: the weekender
  not to be confused with the social butterfly, the weekender is a species who eats healthy all week and then turns around and sabotages his or her success on the weekend, even if there’s no social situations whatsoever.  this is the “i was good all week so i deserve this” person who takes it a little too far and unfortunately may undo most if not all of the hard work for 5 days by indulging for 2 1/2 days starting on friday at 5pm and going straight through til sunday night.  here are little tricks to keep your weekend in check:

• trick #1: single-serving
  want to enjoy frozen yogart once a week? …have at it.  sure it makes sense to get the larger size for 50 cents more, but be careful.  will you really stop at half and save the other half for next weekend?  i think not.  whether your “treat” for the week is frozen yogurt, pizza, or chocolate, choose to get only 1 serving …enjoy it, savor it, and then be done with it!  there’s no need to have it in your house haunting you for the rest of the weekend. that’s unnecessary use of your willpower.  try to keep things that tempt you out of your house altogether. that’s not a sign of weakness, but a sign of strength on your part to know your “trigger foods” (as hungry girl calls them) and to avoid them.  oh, and one more thing: make sure your single-serving is reasonable: 8oz of frozen yogurt, 2 pieces pizza, 1 chocolate bar…don’t overdo it people!

• trick #2: just say no
  ah, the holidays.  you go somewhere for the weekend, they want to send leftovers home with you…repeat after me: “no thank you!”.  there’s no reason for you to have the creamy casserole that aunt bee made in your fridge unless you want to pack some pudge on your backside.  while a sweet offer, just politely decline.  if you host something at your house, send leftovers home with them!  this, of course you can feel good about because you hosted a somewhat healthy get-together to begin with.  right?

• trick #3: eat in
  as fun as it is to eat out on the weekend, use the extra time you have to make a healthy version of your favorite foods and bonus: leftovers for the week!  we all complain that we have no time to cook – but it can often be just as relaxing (and much cheaper) to make a healthier-for-you meal at home and curl up with a movie on the couch than spend a lot of time and money out and about.  try this just one night a weekend and you’ll save money and calories – lots of ‘em.  ideas for eating in: try bison burgers with baked sweet potato fries, make do-it-yourself pizzas made with whole wheat tortilla crusts and all the fixin’s, make a big pan of veggie & whole wheat noodle lasagna and enjoy with some vino, or with this crisp fall weather, have your crockpot do the work and have a pot-roast ready for you by friday night chock-full of veggies… the list goes on!  you have a home-cooked, comfort food to enjoy at home and left-overs to enjoy the rest of the week!

• so there you have it my little pretties…tricks to keep you spooky fit this fall and throughout this holiday season!  remember to treat yourself…in moderation.  share your top 3 treats with me – what are they?  here are mine, in order: golden spoon (preferrably pumpkin & graham cracker swirled together), a great glass of wine, or dark chocolate.  hmmm…who has a sweet tooth?

spookily yours,
Angela

so needless to say i was stoked to try out this recipe that i saw from muscle & fitness: peanut butter protein pancakes.  even more stoked when i looked at it and noticed it was zone/block friendly!  trust me, love the zone but day after day of scrambled eggs, black beans, avocado & a corn tortilla OR oatmeal with fruit/nuts, i was ready to shake it up. and so, i did.  here’s this scrumptious recipe, courtesy of muscle & fitness :

• 1 tbs peanut butter (i love laura scudders or justin’s nut butter)
• 1/2 cup old-fashioned oats
• 3 egg whites
• 1 egg
• 1 tsp cinnamon
• splenda or stevia to taste

combine all ingredients in bowl and mix until smooth. spray pan with non-stick cooking spray and turn on medium heat. pour batter onto pan and flip when slightly firm or bubbles form…remove & enjoy once done! 
nutrition:  362 cals, 16g fat, 27g pro, 31g carbs, 5g fiber

ok i admit…i drizzled sugar-free, calorie-free, nothing-natural-about-it walden farms syrup on top…maybe 2 tbsp. it just seemed wrong to eat my pancake dry.  however you could go with agave nectar or real maple syrup, which is PACKED with antioxidants – but watch the portion, it’s also packed with sugar.

so that kicked off my beautiful fall morning: workout and healthy breakfast, followed by a hot cup of coffee. i need to bottle that feeling so that i can remember that when i dread stepping my toes onto the cold floor at 5:30am. it’ll be worth it!

make it a great day!
angela