I'm Suffering.....

It’s a typical Saturday morning at the Birge house. I wake up with the roosters, prepare our blueberries, oatmeal, and eggs, drink my coffee and study until I hear the words “heeellooo?? Mama hoooomme?”

 I go in to see the CUTEST little two-year-old with his hands up and waiting to snuggle me good morning… (LOVE!). He goes to get his da-da up and we eat our breakfast then get ready for our Saturday morning gym date (*sigh* my favorite!). 

It’s leg day for me… those of you who know me know I have some pretty good shaped legs! BUT (or should I say BUTT) I need to turn my gluteus minimums into a gluteus maximums! This means I have to lift HEAVY and work hard! Building muscle for a girl is NOT an easy task and takes dedication, patience and hard work to accomplish. ESPECIALLY for a girl (that’s me!) that used to think running will burn fat and has the endurance of an Arabian horse!

After getting the little man situated in kids club, I go do my warm up of jump rope, body weight lunges and body weight squats, then head over to the Squat rack knowing what I have worked up too this week…. I am mentally preparing myself to squat 135lbs 6-8 times for 4 sets (after I do a couple warm up sets with lighter weight).

When I get there I see one of my husbands best friend (whose name is also Brad but with 2D's) about to use the squat rack so I put on a cute little smile and use my sweetest voice, “Hi Bradd! Are you using this?” (If you go to the gym and use the squat rack you know it doesn’t matter how cute you are when it comes to a buff man and his squat rack!!)

He looks at me and says, “What’s up Lallenia! Are you just starting your workout?”

“Yes I am.” I respond in that sweet little voice.

“Oh good!” He says with a light in his eyes! Then looks over at my husband, “Hey man, is it cool if I take your wife through one of my workouts?”

My Brad looks at me with a grin, “Hell ya! Sure dude! Go for it!”

I have heard my husband talk about this mans leg workouts before and see the way he walks for days after so I give my Brad the meanest look… because he knows I’m not one to say no to a workout unless I’m injured... Boy do I wish I were injured today!

SO…Here I am dripping sweat (and I don’t usually sweat much) lunging with 40lbs in each hand for 20 steps (yes, with perfect form!) after let me repeat that…AFTER I did 5 sets of leg extensions super set with heavy squats then he had me pyramiding my way up from 180lbs to 360lbs then back down to 180lbs (10 reps each set, total of 8 sets) on the leg press…. I stop 2 lunges before 20…. He looks at me and says, “Pain is weakness leaving the body, but that’s cool go ahead and cheat yourself from getting results I won’t say anything.”

What do I do? Go over pick those dumbbells up and finish that set knowing I still have 3 sets more to go, then one more superset workout with hamstrings. All the sudden after I put the dumbbells down I hear in a disgusted voice “You know… you DON’T HAVE to suffer to get fit!” Says the lady who is sitting on the leg machine with no sight of sweat dripping off her body, has about 40lbs to lose and the machine that she is on is definitely set up wrong for her body. 

If I wasn’t in my zone working hard to reach my goals at the time I may have had some “motivational” words for her. Instead I shook my head and smiled... oh but I will tell you what… I finished those lasts 3 sets of lunges and that hamstring superset feeling stronger and more confident than ever! =) (don't ask me how i will get out of bed in the morning.....)

Moral of this story you are wondering? I’ll tell you. I am not “suffering” because I am dripping sweat, grunting (more like a squealing), lunging weights that weigh more than half my body weight, not eating birthday cake or pizza when I am around it, measuring out my foods, and striving to be in the best shape I can be in. That’s not suffering to me… sorry lady... that’s called motivation, dedication, and a girl who wants to prove to herself she can do it.

Healthy, Fit, FABULOUS!
*Lallenia*

"Don't let anyone influence or make you feel bad when it comes to your life & your choices, they are yours for the taking..." Fitness Model Aundrea Annin


Here is a picture of me after i was just getting out of Physical therapy from my shoulder surgery about 5 months ago, I don't have as much muscle as i want to see.....SO I use it as motivation because I am in the processes of getting my back & shoulders stronger and leaner, also want to see more definition in my abs and grow that Booty!!! ..... I am making my weaknesses my strengths =) 

I KNOW my ABC's... how about YOU??

Hi Hi Hi!!!! yes it has been a while since i have posted....I do not really have much of an excuse but rather an apology! Haha, my problem is i want to post blogs all the time because i feel like there is so much to share that i get overwhelmed and then don't do it.... hmm... sounds like something i need to work on yes? Anyways here is an article (vent) about the food pyramid i wrote for a health class this week,... please give me your thoughts on this topic!!! 

I KNOW MY ABC's..... HOW ABOUT YOU??

 The food pyramid has been taught in schools for almost 15 years now. Yet the Western World is more obese than ever! My guess is this means something is not right about this kind of teaching….. I understand that the western society has been increasingly sedentary since the evolution of video games, big screen TV’s, meaningless reality shows, and computer social life. But let’s be real here… that all reflects back to just plain laziness! There is a major misconception about the food pyramid and exercise. Not many people want to approach that issue because it involves changing their lifestyle.   

 I see from an article on cnn.com that they are changing the food pyramid again, which, in my opinion, is much better than the last one. It still is just general and does not really TEACH people what and why they are eating what they are eating. Don’t you agree that when you know why and how to do something you are more inclined to do it?

“How many carbs do I eat?”

“I feel like when I eat more pastas, cereals, and breads I gain weight faster…. Don’t you?”

“What is a carbohydrate anyways?”

“If I’m supposed to cut back on fat why do all these health nuts (pun intended) tell me to eat more whole eggs and coconut oil??”

“How do I get rid of body fat?”

 These are very commonly asked questions by many people. Yet when they turn to the food pyramid for answers it tells them a general answer that is not necessarily going to help a person reach their health and fitness goals. So then what do they do? Listen to the media, listen to celebrities who are PAYED to promote a product, and pay all this money for pills, powders, shots, and JUNK that is going to leave them out of money, frustrated and possibly hurt their health even more!

 I know this because I have been there done that, tried it all and I see it EVERYDAY! This really frustrates and irritates me to no end! Why in the world does the government invest all this time and money into healthcare instead of health prevention programs? Think about this, if the government were to hire people to work at schools who are very well trained in fitness and nutrition (the ones who practice what they preach not just go buy a certification and go home and eat Cheetos all day). Make it a mandatory program where the students actually have to learn and get graded on assignments (not just play dodge ball or watch a PowerPoint). Don’t you think maybe they will learn something that will stick?

 I know how to spell, add, subtract, cursive writing, my ABC’s, the 50 nifty united states (& 13 original colonies), and so much more because the teachers/government MADE me and HELPED me learn…. Why not teach the children about what to eat and how to eat at a young age? After all this is when a person’s brain is developing and learning. Not only will kids retain this information but it is ESSENTIAL for them at this age to be eating a very healthy diet to help their brain and body develop strong. 

Why not set our society up for success to grow strong and healthy minds and bodies through what we put into our body? I honestly think this would solve SO many health issues! People will be able to enjoy their lives more, have more confidence, and want to work for a government that takes care of them and helps them. Then maybe, just maybe we might be proud to pay our taxes to a government who wants us to succeed and be happy…. But then I guess that would cut back on all the billions of dollars they make off of your prescriptions, doctor visits, medical complications…

 Works Cited

Agriculture, U. S. (n.d.). USDA Choose My Plate. Retrieved from http://www.choosemyplate.gov/: http://www.choosemyplate.gov/

Park, M. (n.d.). Plate icon to guide Americans to healthier eating. Retrieved from www.cnn.com: http://www.cnn.com/2011/HEALTH/06/02/usda.new.food.plate/index.html

 

SNowFlakes = Candy bars & milk shakes.... YUM!

“If all the snowflakes were candy bars and milkshakes…. Oh, what a snow that would be!!!
 Standing outside with our mouths opened wide, ah ah ah ah ah ah ah ah ah ah…..”

( this was stuck in my head after running in the snow yesterday morning....)

You know that just made you smile and reminisce about childhood memories of catching snowflakes on your tongue, building a snow ball then running inside to a cup of hot chocolate, chocolate chip cookies and cartoons. :-) 

Snow days are the BEST! It is SO beautiful to see the ground covered in a beautiful blanket of white, cuddling on the couch and watching Christmas movies, OR getting around to painting those ugly cabinets of yours… ok, maybe that last one is just me... 

This is also the time when we want that comfort food that has a tendency to add extra baggage on us until spring comes around, right? 


Well guess what?? That does not always have to be the case if you have chosen to live a healthier lifestyle and WANT to change your habits!

I LOVE LOVE LOVE cooking healthy meals and snacks ESPECAILLY now that I have a little man (hehe, and a BIG man) to feed. 


Nothing makes me happier than knowing that the people I care about most in my life are taking care of themselves inside and out by what they are putting in their bodies. That is one of MY personal motivations for learning how to eat and cook healthier all the time.

Here are some of my healthy, favorite, & FUN recipes for you to make when you are craving something not so healthy..... :-) 

I was in the mood for chocolate chips cookies last night so what did I do? Make them!!


 Here is the recipe I used instead of the one that comes on the back of the chocolate chip package:

(http://www.thewannabechef.net/2011/05/04/almond-flour-chocolate-chip-cookies/) You can modify this in other ways as well with egg whites or a different sweetener if needed!

Ingredients (Makes about 12 cookies):

•   1 1/2 cups (6 ounces) almond flour

•   1/4 cup butter, room temperature

•   1/4 cup sugar (or sweetener of your choice)

•   1 egg (or 3-4 egg whites)

•   1/4 teaspoon salt

•   1/2 teaspoon vanilla extract

•   1/4 teaspoon baking soda

•   1/4 cup DARK chocolate chips

Preheat oven 375

Cream the butter and sugar mixture together until smooth.

Mix in the egg or egg whites

Next, add the almond flour, vanilla, salt, and baking soda and mix until it is combined.

Fold in the chocolate chips.

I used a spoon and scooped small rounded dough onto baking paper (parchment).

Place in oven for 10-12 minutes.

Let them cool then tell me how delicious they are!! They are even better after a couple hours of cooling down!

This would be my little man chowing down on these delicious cookies! yes he is wearing my bike helmet....lol

Who doesn't like some fried chicken or chicken nuggets?I know my little Wyatt LOVES dipping his food so I found a way to make HEALTHY chicken nuggets!!! YAY!

•    1 pound boneless, skinless chicken tenders or breasts, chopped into squares

•    1.5 cups of almond meal or almond flour (can also use quinoa flour, oat flour or 100% wheat if you must)

•    1 tablespoon paprika

•    1 teaspoon garlic powder

•    1 teaspoon onion powder

•    salt and pepper to taste

•    2 tablespoons extra virgin olive oil

1. Preheat oven to 425 degrees.

2. In a large storage bag, mix almond meal, garlic powder, onion powder, salt and pepper.

3. Taking 5-6 pieces of chicken at a time, throw into bag and shake until chicken is full covered.

4. With a brush, cover baking sheet with olive oil.

Place chicken bites on sheet and bake for 12 minutes. Turn chicken over and bake for another 12 minutes.

An addition to the nuggets.....

For those if you who LOVE mashed potatoes but do not like the calorie count may I present to you…..

Mashed cauliflower…. Before you roll your eyes and laugh at me… TRY IT! Don’t knock it until you try it please! ;-)

·      3 large potatoes, scrubbed, cut into 1-inch chunks
 (or less BUT add more cauliflower!)

·      1 1/2 cups cauliflower florets

·      
1-2 tablespoons olive oil


·      Vegetable broth as needed

·      
Salt and freshly-ground black pepper to taste

1. Place the potato chunks in a saucepan filled with cold salted water and bring to a boil. When boiling, add cauliflower florets, return to a boil and cook, partially covered, for 20 minutes, until potatoes and cauliflower are very tender.

2. Drain potatoes and cauliflower, add olive oil, and gradually add vegetable broth to moisten, mashing with a potato masher or processing in a food processor until creamy and fluffy. Add salt and pepper to taste and serve hot.

Serves 4-6.

What to take from reading this besides some fabulous recipe ideas....

Stop pretending it's hard to eat healthy... it's not. The Internet is a wonderful thing! If you have a comfort food you want... make it HEALTHY!!!

 I am positive there is a recipe out there that will satisfy your craving without adding to your love handles.

ALWAYS be thinking about if what you're eating is going to make you feel strong and fit.... if not then what is the point? Who wants to feel gross and weak??

"If all the snow flakes we asparagus spears and broccoli slaw.... oh what a healthier world we would be..... "

Stuffing, Potatoes and Pie…. OH MY!!!!!!

Crisp November chill giving you rosy red checks, autumn leaves gently crackling under your feet as you walk to the door... immediately greeted with the rich scent of sweet apple pie, mashed potatoes, and the twenty-pound turkey getting prepared for your Thanksgiving feast. The sound of children giggling while playing hide n’ seek, and seeing the great pride on your grandparents faces as they watch the whole family gather around the table.

Take a moment and think how beautiful and comforting it is being surround by people that love you. For me this means more than you can imagine! I have always felt a little like a lost child and now I have a family and love… I wouldn’t give it up for the world! (Awe. Happy tears in my eyes as I write this) that is what Thanksgiving is about… being thankful for your family, friends, and health. Look at what you DO have not at what you don’t have.

 Thanksgiving is NOT about gorging yourself with food, yes take the day and enjoy your FAVORITE dishes (pass on the ones you do not care for) and be done. It’s ONE meal… not the whole day, weekend or week! If you have leftovers of something you know you will indulge in… give it away or to the compost or trash pile… would you rather have it in your body storing fat or in the ground disintegrating?

Right now make the decision that you are not going to sabotage yourself this year during the holidays! It’s not that hard to say “No thank you” when someone asks if you’d like another piece of pie… say “no thank you” and change the subject if they persist. You do not have to explain yourself to anyone. There’s no difference saying “no thank you” to the junk than it is saying “no thank you” when brussel sprouts get passed around the table (ha PLEASE say yes to those!)

Let’s Practice shall we??

"You have yet to try my pie, here have some!"


"No thank you."


"Oh, it's a holiday! C'mon, you can't diet on Thanksgiving!"


"No thank you.”

"What, you're not going to eat your grandmother's homemade pie? You loved it as a child!”

"No thank you.”

"Oh Geez, can't you have any fun anymore?"


"No thank you." (Me thinking..."What?, the only fun you can think of is food… there are several other activities I prefer much more fun than food.”)


"I'll just put a piece on your plate. There, now you'll have to eat it!"


(Placing the pie back on the serving platter) "No thank you"

Speak up for yourself, be calm yet firm. After all you are the one in control of YOU!

(If all else fails pretend you have a tummy ache…. Good to go!)

Make this Thanksgiving about how wonderful life is! No matter where you have been or what you have done you deserve to be healthy and know family, friends and God love you.

So I leave you with this little blurb I picked up from a site about what the true meaning of Thanksgiving is: 

(http://www.wnd.com/news/article.asp?ARTICLE_ID=25419)

“The Pilgrims recognized that everything we have is a gift from God – even our sorrows. Their Thanksgiving tradition was established to honor God and thank Him for His blessings and His grace.”

So once in every year we throng

Upon a day apart,

To praise the Lord with feast and song

In thankfulness of heart.

~Arthur Guiterman, The First Thanksgiving

Have a healthy, fit and fabulous Thanksgiving!!

PS I know I will be getting up in the morning to teach a killer boot camp class then do a challenge workout with my husband in the morning… he’s going to kill me I’m sure! Remember when you do resistance training and/or a high intensity workout before you eat a big dinner your body will burn more fat throughout the day! =) 

Is Facebook making you FAT?

This is a question I have been pondering for a couple weeks now…

I hear ALL the time how people say they don’t have time to eat healthy or workout… but yet they can spend anywhere from 5 minutes to 3 hours on Facebook a day!! According to journalist Ben Parr the average U.S. user spent a whopping seven hours and 46 minutes on Facebook in August 2011. That’s a full 15.5 minutes the average American spends on Facebook every single day. Let you keep in mind this is AVERAGE over millions of Americans! Typically it’s between 30 minutes to 1 hour 30 min a day a person spends on Facebook.

Don’t get me wrong… I am NOT against Facebook by any means! I LOVE connecting with old and new friends, posting pictures of my little man and being able to socialize without getting out of my pajamas some nights!

 What gets me is how obsessed people can be and let it take over their health (and family). If you are one who thinks it is too much work to make a healthy breakfast yet checks Facebook first thing when you wake up… really? It takes TWO minutes to make oatmeal (when the oatmeal is cooking I make my eggs in that SAME time).  That’s shorter than one probably spends on Facebook reading peoples statuses about how their cat wouldn’t let them sleep… (if you really want check it AFTER you make your breakfast)!

Lunch hour… perfect time to go for a walk, jog, or do a couple bouts of push-ups and squats. Heck, if you know what you’re doing it’s easy to take 30-60 minute lunch break and get a killer workout in that will get you amazing results over your lunch break (and rejuvenated for work!).

(couldn't find hair tie... ha sorry for the mess! but HEY still getting those squats in!)

Dinner time… if you’re sitting there in front of a screen looking at people updates, eating mac and cheese from the microwave and a bag of chips because you “don’t have time” to cook healthy…. That’s ridiculous! It’s time to rethink your priorities!

To pan grill some chicken (from raw), boil some brown rice and steam or healthy fry veggies it takes a little under 20 minutes for most brands… this is if the chicken is cut & RAW and rice is not instant!  You can buy it cooked and just heat it up! It will take 10 min tops!  (feel free to make extra for lunch or dinner the next day!!)

Before bed….. this one completely kills me!!! I can understand updating a status or writing someone back quick, that’s OK. Yet, so many people stay on their computers or smart phones for hours at night…. The reason this kills me? These are the SAME people who don’t have time to make their meals the next day and are “too busy” to workout… um hello…. You’re on the computer til midnight you have PLENTY of time to work out, make your meals AND go to bed early so you can get up early to work out or make a nutritious breakfast!

I can guarantee that if you want to better your health in anyway… weight loss, muscle gain, tone, or  feel better in general… Use the empty time you spend on Facebook towards making healthy meals and getting in a quick workout… YES even 5 minutes! You will see improvements within a week in the way you look and feel!  

Moral of this post…. Set your priorities and stop wasting your life on what will not matter if you only had a day left on this earth…. I mean seriously who cares that one of your friends is about to get in the shower???

Keep yourself healthy, fit and FABULOUS…(that way when you DO post pictures on Facebook you’ll look damn good!!)