Ouch...Wednesday Workout!

"A pyramid set with 5 pound weights can't be that bad could it?" This is what ran through my mind at 7am as Austin Zander at A2O Fitness demonstrated so effortlessly our final set....boy was I wrong!  All I can say is there is quite a bit of damage to be done with a good trainer and a pair of 5 pound dumbbells!  My body is sore less that 12 hours later.  My friend Erin and I got our money's worth and more this morning.  After my workout I had a great day with fabulous clients and ended it with a 5 year old in a darling leotard doing tumbling drills at gymnastics.  Nothing beats it!

Nutrition:
Pre workout: 1/2 banana
ColorFUEL Red Meal: Steamed up scramble
ColorFUEL Yellow meal: Pack and Go
ColorFUEL Blue meal: I did Greek yogurt (plain and nonfat) with peanut butter, cinnamon and chocolate Arbonne protein powder...YUMMY:)  Its like a Reese's peanut butter cup.
ColorFUEL Orange Meal: Founder's Casserole with a very large green side salad with balsamic vinegar and a bit of olive oil.
Extras..I was still hungry so I whipped up some cottage cheese and salsa combined it in a bowl then dipped  celery sticks in to get my crunchy savory fix for the evening.

You can pick up your protein powder at A2O Fitness located in downtown Boise.  http://www.a2ofitness.com/

Aftermath

Ahhh..the Holidays.  Family, fun and relaxation.  Throw a bit of "Holiday Cheer" into the mix and quickly it becomes a bit more fun.  Recovering this morning from a bit of overindulgence.  Hey that's what the Holidays are about right? Now its back on track....well until New Year's that it is!  My day yesterday was a blast. Spent the morning with family and a bright eyed "good little girl" who got her wish list checked off with lots of help from Santa's helpers.  Elves you know who you are and we thank you! My mom and I went for a nice hike up to Table rock and saw some friends along the way.  Ended the evening with a movie and some down time.  Nice way to spend the Holiday.

Nutrition: (plan)
ColorFUEL Red Meal: The Allison Staple
ColorFUEL Blue Meal:Arbonne Shake (available at A2O Fitness) with 1/2 banana
ColorFUEL YellowMeal: Zen Bento Bowl (go on in and order your "ColorFUEL"  chicken or tofu bowl)
ColorFUEL Green Meal: 2 hard boiled eggs and about 30 raw almonds
ColorFUEL Orange Meal:Founders Casserole (going to a friends tonight and we are bringing this delish meal)

Now off to 6am Bikram where I am going to sweat out some Holiday toxins!

Hooray for Friday!

Is is really almost January?  Where in the world is the snow? For the first time I am ready for it, anxious to try a new sport with my friend Michelle this year.  This the year I learn to skate ski.  I have heard so much about it and it looks like a good way to enjoy the outdoors in the winter months, stay in good shape and challenge my competitive nature.  Now that I have convinced myself to do it we are missing the SNOW!  So here's to snow and a White Christmas this weekend!

Today I plan to attend Bikram hot yoga at their studio on State Street at 4:30 so long as my schedule accommodates and things don't get too crazy this afternoon.  Tomorrow morning at 7am Allison and I are teaching Christmas Eve boot camp for Austin this weekend.  Should be a blast! 

Nutrition:
ColorFUEL red meal: Oats N More
ColorFUEL Green Meal: Whey Protein shake with 1 TBSP peanut butter and 1/2 banana

Tired on Tuesday

Tuesdays are usually my "trash days" meaning I try to reflect and empty out any old negative thoughts or things that have been tugging on me over the last week and literally do my best to "trash" them just like the city does with my garbage this time every week.  But this morning I am rather tired and can't quite put my finger on the why.  Holidays?  Bust weekend?  Busy Monday?  Recovering from being sick?  I guess they all add up so this girl is planning on a little down time this evening with some cooking and a good movie! I do have a stock piled fridge at A2O Fitness for my busy work day and mommy fun where I will be shuttling Lainee to her dance class. this evening before a few quick last minute Christmas errands. Thanks to some clients and friends I have delicious home made tamari almonds, homemade hummus, a pile of hard boiled eggs and a variety of cut up veggies for the day waiting for me at the studio. Not quite the regular ColorFUEL meals but very ColorFUELish! I have a total body circuit style workout planned here at home this morning before getting Lainee up and off to school and myself off to work.  I know that once I get my blood flowing and endorphins pumping it will jumpstart my day and knock the tired right out me. 

Nutrtion:
ColorFUEL Red Meal: Oats n More ( I will eat after my morning circuit to re FUEL)
ColorFUEL Green, Yellow and Blue: Noted above
ColorFUEL Orange: Sweet Tofu with Chickpeas (making a huge batch so I can eat this week for dinner) and a freebie green side salad is the plan

Now off to the weights!

Super Saturday

As usual I started my morning with one of the best trainers in Boise Austin Zander as he led a group of fearless early risers through a killer 50 minute circuit style boot camp that got our hearts pounding, muscles pumping and the sweat pouring!  Good times and lots of adrenaline.  After coming off of a good three day flu my strength was not 100% back to normal but I tried to keep up.  I was able to spend the day catching up on errands, playing in the park, and enjoying my five year old perform her first dance recital.  Whew...now off to the Botanical Gardens with the family for an evening of Christmas Lights and laughs. 

Nutrition:
Post Workout: Green smoothie with 1/2 banana and 2 TBSP almond butter
ColorFUEL Red Meal: Oats n More
ColorFUEL Green Meal: Grab n Go
ColorFUEL Yellow Meal:  Ok, almost.  Red pepper soup with silken tofu blended in and about 1 cup pf red grapes
ColorFUEL Blue Meal: 20 almonds 2 hard boiled eggs
For dinner we will be dining out. Likely at Flatbread pizza this evening where I will happily order up my favorite chicken salad and a glass of red wine. After all a girl has got to be REAL:)

Recovery Time

No blogs lately...yes I am guilt.  Unfortunately my daughter brought home a nasty little bug  from school that hit me like a ton of bricks. I have been down for the count and  just started to feel like myself again.  It goes without saying that I have not been working out or eating well.  I have been surviving mostly on vegetable broth and the yummy protein shakes from our friends at Top Secret Nutrition. www.topsecretnutrition.com.  We carry their 100%Whey protein and SoyExtreme protein powder at A2O Fitness. The chocolate flavor reminds me of a milkshake when blended with just water and ice.  Thankfully I got enough protein with these shakes over the last few days sipping on "milk shakes" in bed. I am hoping to feel better tomorrow and get outside for some fresh air and sunshine.  Wish me luck!

Monday Marathon

I was lucky enought to get a good laugh while training my first client this morning at 6am...he's a real character! Then I began my "Monday Marathon" with a few groups of amazing women who work out together at the studio and continue to inspire me.  It's as if a tornado of fit women infiltrate the studio with intense interval training and high energy music to keep everyone moving and energized! Soon after I realized that I left my house at dark thirty without my FUEL! GASP!!!  I was frantic and texted my friend Michelle who quickly put together a ColorFUEL care package for me and delivered it to the studio so I didn't have to cancel on any of beloved clients:) Therefore I wasn't exactly true to form with my nutrition but very good none the less.  Ended the afternoon with my darling five year old daughter bundled up from head to toe on a pink bicycle and headed to the park to meet my walking/jogging partner and friend Erin for a few laps around Bear Creek Park...her dogs Molly and Anna in tow.  Good times in December and lots to be Merry about!

Nutrtion:
ColorFUEL Red Meal: Yogurt Whirl Whip
ColorFUEL Blue Meal: Apple and about 1 ounce of walnut halves (Michell'es FUEL)
Lunch: Dried cherries and a chobani greek yogurt (Michelle's FUEL)
ColorFUEL Green Meal: Protein Shake (E2 Procharge brand chocolate...available at A2O Fitness)
ColorFUEL Orange Meal:Speedy Spinach Stir Fry ( I added a bit of left over chicken to this meal as its a vegetarian recipe and I was craving a bit of protein)

Sunshine Sunday

Sunday is such a great day for me.  Started off the day with a bit of yoga on a home DVD I have to stretch out the sore muscles that are recovering form Boot camp with Austin Zander at A2O Fitness yesterday morning.  I am on my way to hike up Tablerock with my good friend Michelle where we can enjoy this brisk sunny day and chat about our week and catch up.  Great girl time.  My nutrition is far better the last few days and my body is thanking me, I am full of energy without a caffeine crutch!

ColorFUEL Red meal: Oats n More
ColorFUEL Green meal: Arbonne Protein shake with almond butter and some almond milk (this protein is great Vegan and Gluten free alternative to whey...and its delicious. Available at A2O Fitness )
ColorFUEL Yellow meal: Chicken salad with an sliced apple, a handful of grapes and balsamic vinegar as dressing
ColorFUEL Blue meal: 25 almonds, 1 string cheese and and 1/2 banana
My plan for dinner is my leftover ham and bean ColorFUEL stew!  mmmmm...yummy!

Something about Saturday

That makes me want to start the day at A2O Fitness. Austin Zander's bootcamp at 7am is really the place to be.  A group of inspiring women all at different fitness levels, oh and a few brave men....get up like clockwork to challenge themselves and have a blast doing it!  I have to admit I may be an addict! 

Yesterday was a bit challenging with trying to get the proper  FUEL or aka FOOD. A sick little girl, juggling clients and knee deep in protein bar production had me leaning on more convenience foods, than real foods.  Although I did get a good egg scramble breakfast in first thing in the morning loaded with colorful veggies right after my 6am walk/jog on the treadmill here at home.  Since Lainee wasn't going to be eating anything other than broth I decided to go the very simple route and prepare a steam bag of frozen veggies in the microwave added some left over chicken a dash of Bragg's Amino Acid (a delicious low sodium alternative to soy sauce) and WAM!  Dinner for one was served!

Pre workout:
1/4 cup oats
1 scoop Arbonne Protein powder (if you haven't tried this its a vegan, gluten free, whey free, delicious high protein alternative..available at A2O Fitness)

Post Workout:
1 Green smoothie with banana ( I use a green smoothie pre made powder and add a frozen banana for natural sweetness)

Feeling like a nice hot bowl of something delicious today so I am going to put a pot of bean stew on the stove after Lainee and I hit the Nutcracker with the family. What's on the rest of the menu today:

ColorFUEL Blue Meal:  Cottage, Cashews, Currants
ColorFUEL Yellow Meal: Turkey and Ham roll up (I will be in the car running errands so I will need something portable to FUEL me)
ColorFUEL Orange Meal: Warming Bean Stew with a green side salad

Your customized ColorFUEL plan awaits!  Try it for one month FREE at www.colorfuelfitness.com

Back in Action

This girl has been busy!  Yes I know we are all busy this time of year...the perfect reason to continue your regular exercise and healthy eating regimen though the Holiday Season right?  Confession....this time of year puts a little dent in my regular routine.  Holiday parties, evenings spent shopping and running errands can wreck havoc on your fitness and health goals.  I started my work week off with a little  DDX at MUUV on Monday night. If you aren't familiar with this type of fun I highly recommend it for a good way to sweat in a great space with fabulous people.www.muuv.com. Yesterday was a full body circuit with lighter weights and lots of core, so today will be heavier weights and lighter cardio (at least that's the plan).

Yesterday was a good day for nutrition:
ColorFUEL Red Meal: Steamed up Scramble
ColorFUEL Blue Meal: Not really ColorFUEL but had about 25 almonds and 2 hard boiled eggs
ColorFUEL Yellow Meal: ColorFUEL lunch option at Jenny's Lunch Line here in Boise...fabulous food! www.jennyslunchline.com
ColorFUEL Green Meal: ColorFUEL protein bar (available at http://www.a2ofitness.com/) Stop by and get yours today!
ColorFUEL Orange Meal: ColorFUEL Casserole and large green side salad with yummy avocado!

Today will be a great day...all my food is packed up and ready to take with me to work:)  Is yours?

Weekend Warriors

This morning was boot camp at the studio where 15 women came together to sweat together, laugh together and most of all feel they could start their weekends off with a sense of accomplishment. Each of us at our own fitness levels, with our own goals but all of us in it together for 60 minutes with Austin Zander...one of Boise's best trainers. We all walked away feeling like we did something positive for ourselves and there is a sense of accomplishment and pride that comes from enduring an intense workout and finishing strong. One of my favorite parts of the week!

Foggy on Friday

The sun is out, although my brain is clogged!  Yesterday I walked all the cobwebs out on the belt with my super uber fit friend Michelle who was planning on running while we caught up and I wimped out on her....had to walk.  AS I said in my earlier post I have not been as diligent with my nutrition as I normally am...again not enough whole food and more grab and go items.  I am planning a cooking fest tomorrow to get all my food cooked and frozen for next week. Wish me luck...Winco here I come!

I plan on a  workout here this afternoon here at the studio where I will focus on total body circuit style lift.  Get my heart pumping and blood flowing will be a perfect end to the week. Before tomorrows A2O bootcamp with Austin Zander that is:)

Workout Wednesday

I left my home this morning at 5:45 awaiting an hour long circuit style sweat session with A2O Personal Trainer Austin Zander (yes trainers need trainers too) to meet up with three of my very good friends who also enjoy this type of early morning adrenaline rush. I was soon surprised at mt lack of both motivation and energy.  Usually this time of day is my most energetic and productive, but after "Tuesday Trash day" yesterday I realized I still had a bit of internal garbage left behind....so I decided to get some fresh air and let the Greenbelt and sunshine do some re energizing.  Being outside always seems to invigorate me and wake up both my mind and body.

My nutrition was not stellar on Tuesday and I attribute some of my lack of energy and usual spring in my step to many nutritional mishaps the day before. Not enough protein, too many convenience food choices and all around lack of water.  I realized I  had only about 32 ounces the day before and that is an energy suck...dehydration is not  good when you are trying to throw ropes around the gym, jump on boxes and lift heavy objects at A2O!

Trash on Tuesdays

In our neighborhood Tuesday is trash day and for the last month or so I have been making it a weekly commitment to take out my internal "trash"....you know the stuff that clutters our head, our emotions, and brings about negativity.  Every Tuesday morning before I hop on my computer I write down the top two things that have been roadblocks for me over the last week either emotionally or physically . Then I write down two solutions and or action items to solve them.  This is my on going mental homework.  Can't tell you if its working or not, but it does give me some focus and clarity.

Nutrition:
Red Meal: "Oats N More"

Monday's Mayhem

Ahhh...a long gluttonous weekend for all of us celebrating what we are thankful for...means a busy Monday in the studio to work it all off!  I start my day with lots of fun.... my crew of ladies that do a series of small private boot camps help brighten my early morning routine and inspire me!


Today I have a lift planned at the studio and will do a combination of upper body and lower body weighted movements to get the blood flowing and muscles pumping. Later this afternoon I may take advantage of the sun (while its still in Boise) and head for a nice Greenbelt bike ride with my friend Michelle.  I will need good fuel to keep me energized throughout the day...luckily I planned my lunch and snacks and came to work prepared!

Nutrtion:
Red Meal- ColorFUEL "Oats and More" and black coffee with a dash of cinnamon.  I was still hungry so I grabbed a handful of almonds on my out the door.
Green Meal-ColorFUEL Shake
Yellow Meal: Egg scramble....not quite an official ColorFUEL meal but healthy and filling.  4 egg whites, salsa, avocado and a bit of brown rice cous cous...all mixed up and scrambled together.
Blue Meal: ColorFUEL "Grab n Go"
Orange Meal: ColorFUEL "Sesame Edamame Bowl"


Have to admit the clouds rolling over Boise put a stop to my afternoon bike ride plans with Michelle. I did however find the time to do a quick total body workout with some barbells and a few of my favorite moves, like crunches on the stability ball.  Will work on getting a fun bike ride in this week.  Came home to mommy time, errands and a new dinner favorite.  My five year old loves to pop the edamame out of the shell so the dinner went off without a hitch.  Still hungry while doing the Christmas shopping from my couch, so I had 2 bites of my daughters pudding (ok 3) and snacked on raw almonds while checking my list twice!  Gotta love the Internet! On the agenda tomorrow is the early morning cardio session likely on the elliptical....adrenaline and blood flow are great first thing in the morning:)

Sunday's are my Funday's!

Lots of you ask me what I do to stay fit and how I eat.  I wanted to create a simple Blog where I journal ed my workouts, activities and basic nutrition for all of you who may be interested.  I am a real person with a real life and I have my slip ups with the peanut butter jar, chips and guacamole and days where I just simply don't feel like working out.  I want to share the reality of life's balance, that fitness and health is possible and it is possible to slip up and then get right back on track...we all do, even TRAINERS! I am not promising a daily recount, but will do my best to update it regularly.

Sunday usually consists of sleepy eyes, cartoons, coffee, the newspaper and lots of coupon clipping for the week's groceries.  Lainee (my girl...she's five) and I are always doing something active together on this day...we have a Sunday tradition of going to Camel's Back park hiking the face hill and trotting around enjoying the views of Boise from the "top".  We then usually head to the park and play. 

Training:
Play time REST day!

Nutrition:
Red Meal-
ColorFUEL "Pumpkin Parfait"
Blue Meal-
ColorFUEL "Protein Snack Pack"
Yellow Meal-...not quite ColorFUEL:)
Green salad with some left over turkey...two bites of left over mashed potatoes and 1/2 banana...
Green Meal-
ColorFUEL shake


www.colorfuelfitness.com

For personal training information and nutritional guidance for real people with real lives you can contact me directly at fitlud@gmail.com or visit:
www.a2ofitness.com