Friday, September 25, 2015

Are You Planning To Gain Weight This Winter? (Free Printables)


What a thing to say?  I know right, but let me explain.  It has been a hot summer and most of us are more than ready for cooler weather.  However, with the cooler weather comes less accessibility to the outdoors, less sunlight and a decline in our desire to get up and go.  Especially if you live in a colder region.  Do I even have to remind you that cooler weather gives us a desire for comfort food? I'm all ready to start baking cookies!  So clearly there is some validity to my question.

Think of all the wonderful gains you have accumulated.  You are lifting heavier; running / walking / biking more, longer and faster; upping your yoga game; gaining muscle losing fat.  You are feeling more confident and hence you are trying new things and for the cherry on top, you are fitting into those cute new clothes.  Spring and Summer have been good to you.  It would be a shame to lose it all but it is a very real reality that happens to so many of us. Myself included.

Who wants to start 2016 trying to take back off the weight they lost last year?  Anyone?  Do I have any takers?



For me, September is the new January.  Around September I tend to start planning out what I want my year to look like so that by the time the new year rolls in I'm already on board and working my plan.  Trust me it works and it eliminates the need for resolutions.  Since this concept has served me so well in other areas I have decided to start applying it to my health.  

So if you want to carry your amazing Spring and Summer self into Fall and Winter I would suggest you start planning.  I'm calling my plan the "Keep It Moving Fall & Winter Strategy ".  Yes, it is that serious that I needed to call it a strategy.  I can't bank on saying I'm going to be strong or the fact that I'm still beasting my workouts to guarantee that will be the case come mid October. Without a plan in place you can be dead in the water come Thanksgiving?!

So, since I'm a good friend I'm going to share my "strategy" with you.



How to Create Your Fall & Winter Fitness / Nutrition Strategy 

Step 1. Goals

I like to start with the point, the purpose of a thing.  What is it you are trying to achieve is the question you need to ask yourself.  The answer to the question will enable you to map out what is required to achieve your goal. 

Example:  I'm starting to get into adventure and active vacations.  Last summer I did Paddle Boarding In Paradise as part of my active vacation and in 2016 I want to jump into Blue Hole and swim in a cave.   Cool right?!  The only problem with that is I have injured my back and I don't swim.

I am breaking down my personal goal of wanting an active vacation and picking out the areas to work on.  Swimming and rehabing my back.  Together with my desire to settle into some new eating concepts.  

Here are some other ideas:
  • Train for a Marathon or Half Marathon
  • Learn a new exercise or sport
  • Drop the baby weight
  • Develop your core
  • Get started
What will your goals look like?

Once you have the focus of what you are trying to achieve you can determine your direction.


Are you planning to gain weight this winter. Here is a strategy with free printable to get you through the winter.
click to tweet


Step 2. Fitness

I remember when I started boot camp, they had 29 standards of fitness.  It was great and all but a wee bit overwhelming for me to suss out. So for the sake of this exercise I am only considering the basic three:
  • Cardio - to get your heart rate up and burn fat
  • Flexibility - to keep your body fluid and joint loose
  • Resistance / Strength Training - to develop lean muscle mass that will keep you tight and toned
To help my back heal I'm only going to engage all low impact exercise.  I want to strengthen my core, increase flexibility and maintain cardio since I won't be running for awhile.  To accomplish this I plan to do the DDP Yoga programs for the recommended 13 weeks and take swim classes three times per week.  Those two activities will cover my cardio, flexibility and resistance training for the duration.  At the end of 13 weeks I will evaluate how those choices have served me.

How will you break your goal down into weekly exercise?


Step 3. Nutrition

What are your nutritional / fuel options going to look like?  Don't let the health and fitness jargon scare you.  Simply put, what will you eat to supply the activities or lifestyle choices you are going to be making.  This is a highly subjective personal space and to each their own, however, I do suggest you take these following items into consideration:
  • Eat clean
  • Eat enough to fuel your activities
  • You can't out exercise a bad diet
  • Research your food style choices - so that you can eat a balanced diet even if you are eliminating a food group.
  • Hydrate, hydrate, hydrate!
And just like with Step 2. Fitness you need to evaluate your progress to determine if what looks good on paper is working for you in the real world. 

My two food styles to work on this winter will be gluten / dairy free and intuitive eating.

How will you incorporate your nutrition into your overall "Keep It Moving Strategy"?


Step 4. Rewards

Everyone likes a reward so why not set yourself some incentives to keep you motivated along the way.  You know what you like.  Your goals could be weight lost or tasks accomplished related.  In your plan included weekly and monthly incentives to keep you motivated along the way.  Breaking a big goal down into increments takes away the enormity of your goal.

When I had lost 100 pounds I got the Lasik surgery, I had been wanting.   Throughout the Lasik procedure I was so proud knowing that I had earned it.  It made the weight loss celebration that much more special.  Best reward ever!

What type of reward schedule will you make for yourself?

Quick Tips:
  1. To reduce burnout, align your goals proportionate to your ability to accomplish them and build from there.
  2. If you find you are overwhelmed here is an action plan to help you stay on or get back on track. 
  3. Consider the holidays - Thanksgiving through New Years. Almost seven weeks of fun, family and really good food that you know you want to part take in.  Make your plan now so you don't completely lose focus and end up where you started. 
"When you have a choice to make and don't make it, that in itself is a choice."  ~ William James
So there you have it.  A skeleton strategy to get you through the Fall and Winter without gaining weight. I hope you like it and more importantly, make it applicable to you and use it so that you can continue strong throughout the winter.

I have created some printables to help you execute your strategy which are free to you for joining my mailing list. Join Mailing List here!

Do you fall off your game in the winter?
Or gain weight? 
What are some of the ways you stay strong?



Oh! And I like a good time, so you may find me at any of these parties


Keep Up With Us On:
Instagram: Me Daily - fitness, food & fun
Facebook: Valuable health, fitness and wellness info
Twitter:  A little bit of everything above
Pinterest: Beginner and Plus Size Fitness
& on Periscope @MW_GinaB  New!!!  Watch for us in Bermuda!

Do You Want To Party?


Come party with us at The Beautifully Creative Inspired Link Party.  Live every Friday at 9 am. The BCI  Link Party is hosted by five bloggers including me!  There is a little bit of everything at the party.   



See You At The Party!




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Beautifully Creative Inspired Link Party #4




We have reached Party number # 4! Have you found any new favorite bloggers in the party? Have you felt inspired? I would love to hear from you.  


I've been particularly busy this week drafting the trackers for my "Keep It Moving" free printable. Pop down and get your free copy.


Well, now it is time to link up so I will see you at the party.



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What a thing to say?  I know right, but let me explain.  It has been a hot summer and most of us are more than ready for cooler weather.  However, with the cooler weather comes less accessibility to the outdoors, less sunlight and a decline in our desire to get up and go.  Especially if you live in a colder region.  Do I even have to remind you that cooler weather gives us a desire for comfort food? I'm all ready to start baking cookies!  So clearly there is some validity to my question.

Think of all the wonderful gains you have accumulated.  You are lifting heavier; running / walking / biking more, longer and faster; upping your yoga game; gaining muscle losing fat.  You are feeling more confident and hence you are trying new things and for the cherry on top, you are fitting into those cute new clothes.  Spring and Summer have been good to you.  It would be a shame to lose it all but it is a very real reality that happens to so many of us. Myself included.

Who wants to start 2016 trying to take back off the weight they lost last year?  Anyone?  Do I have any takers?  



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Apple Spice
Smoothie by Simply Stacie

How To Create Your Own Media Kit by The Krafty Owl

Finger Print Leaves by Wesens-Art

Fitness Quirks by The Healthy Helper Blog


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Friday, September 18, 2015

Quick And Easy Butternut Mac

Earlier this week I was strolling through my Pinterest account looking at all the lovely eye candy and I spotted this recipe for butternut quash mac  and it brought back so many memories.  I never even read the other recipe.  I was so inspired!

I breast fed my now toddler until she was two and a half and some foods just did not agree with her. 
One of those foods was tomatoes and tomato sauce.  She would break out in terrible itchy hives. The first time it happened I panicked because she was so uncomfortable.  So Hubbs and I set out to prepare foods that were nutritious and tasty, but ones that would not irritate her precious skin.

So in our attempt to replace tomato sauce we came up with a very simple butternut squash sauce that I will share with you.  The recipe is really quick and easy and honestly it will take me longer to type it here than it will for you to make at home.  I promise.

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Butternut Mac                                                Print Recipe

Ingredients:
1 16oz box of Macaroni (We used the extra large elbows)
1 Lg. Butternut Squash, peeled and cubed
1/4 C. Chicken Broth
Garlic & Onion Powder
Salt & Pepper

Directions:
Prepare macaroni according to package directions
Sauce
Place butternut squash in saucepan with 1/4 c. Chicken broth, cover with top and let steam until tender
Remove tender cubes with slotted spoon to retain the water
Place the cubes into the bullet/blender/food processor and blend until smooth and desired thickness. If you need to thin your sauce use the water you retained in the previous step.

Combine your macaroni and sauce and season to taste and you are done!
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"Tasty Quick & Easy Butternut Mac that even you toddler would like!"click to tweet 

Quick & Easy Butternut Mac turned out to be an awesome side dish.  It is also dairy free, soy free and you can use vegetable stock to replace the chicken stock and make the side vegan as well. 

The next night I added a meat sauce to create a goulash, which the toddler requested again for the third night.  

Three nights in a row.  I would say that this recipe is Toddler Approved!



Do you or your kids have a hard time enjoying vegetables?  What are some of the ways you incorporate veggies into your diet?

Oh! And I like a good time, so you may find me at any of these parties.



Keep Up With Us On:

Instagram: Me Daily - fitness, food & fun
Facebook: Valuable health, fitness and wellness info
Twitter:  A little bit of everything above
Pinterest: Beginner and Plus Size Fitness
& on Periscope @MW_GinaB  New!!!  Watch for us in Bermuda!



Do You Want To Party?


Come party with us at The Beautifully Creative Inspired Link Party.  Live every Friday at 9 am. The BCI  Link Party is hosted by five bloggers including me!  There is a little bit of everything at the party.   



See You At The Party!




~~~~~~~~~~~~~~~~~~~



Beautifully Creative Inspired Link Party #3




It's that time again... Time for The Beautifully Creative Inspired Link Party - this is a weekly party where bloggers and readers can be inspired by creative, informative and fun posts from tons of blogs around the web. You will find yummy recipes, awesome creative projects and many more. It is also a great way to meet and mingle with the bloggers you find here. Best of all, the posts you share at this link party will be shown on 5 different blogs! Can you say “Show me the Traffic!”

So this is week #3 and I can not wait to show my favs for this week. Are you ready? Let's do it. Link Up, Read, Share and most of all - Enjoy the party!

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Soooo... What have I been up to?  Well, if you read last week's post Blame It On The Chriropractor you would know that I am trying to heal from back issues so I haven't been exercising to tough.  However, I did get a chance to work in a bit of yoga.  Not exercising gave me a bit of time to think about something else - FOOD! LOL!  So I decided to do my first food post this week Quick & Easy Butternut Mac.  I've made the recipe printable because if you are like me cooking from the computer screen is not cool, LOL!  I hope you like it and guess what? It is dairy free, soy free, vegan and best of all ...Toddler Approved.


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As usual, there were some awesome posts this week.  A little something for everyone.  My picks are based on my personal interest and of course I am super visual and like cake, lol!

Decor To Explore On Lake Ontario's Shore by Poppy's View

10 Things To Do With Over Ripe Fruits And Veggies by Olives -n- Okra

Pumpkin Spice Cake Cups by Simply Stacie

Concrete Dinning Table DIY by UnCookie Cutter

There they are! Pop by and check them out.  Let them know where you found them and don't forget to comment.  Bloggers love comments and Sharing is caring!


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