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Weekly Food and Fitness

**Hey there, I thought I’d bring back my rundown of my weekly workouts and menus to perhaps inspire others to prepare in advance for a week of healthy eating and give you menu and training ideas. Now that I have more of an established schedule and all, it’s easier for me to organize.

I have been doing at least 30 minutes of exercise every morning, 6 days a week, alternating strength training and cardio days. And for cardio, I’ve been alternating steady state and interval training.


Workouts

  • Monday: 30 min arms
  • Tuesday: 30 min interval run
  • Wednesday: 30 min legs (workout below)
  • Thursday: 30 min run
  • Friday: 
    • 30 min Tracy Anderson Precision Toning arms, abs and butt
    • 30 min brisk walk with a friend
  • Saturday: 35 min interval run
  • Sunday: 15 yoga from Slim Calm Sexy Yoga
Wednesday’s leg day looked like this. I broke the workout down into
circuits of three moves each. I did two sets of each move.
Friday’s workouts came from this DVD I just ordered on Amazon. I always like to do something different on Fridays, like barre or Pilates. Whereas, Mondays and Wednesdays are usually traditional strength training. The Tracy Anderson Method is one of those things I like to do on Fridays. Kills my muscles in a whole different way.
Sunday is always rest/active rest day and I did an active rest day this past week with a few stretches from this book. I like how Tara Stiles creates routines for different desired effects, like anxiety relief or muscle toning.


On the menu

  • Breakfast: smoothie, eggs and veggies
  • Snack: grapefruit
  • Lunch: rice salad (see below)
  • Snack: two hardboiled eggs + apple
  • Dinners: Asian drumsticks, broccoli chicken bake, hot dogs, chicken salad, etc.

My breakfasts always kinda look the same not only because I’m hooked but also because it’s such a good way to get lots of protein and extra veggies into my day. Plus, grapefruit are in season and I’m happy to partake. I had to make an extra-large batch of hardboiled eggs because Kayne is a huge fan and wanted his very own carton, haha! I’m happy to oblige. Eggs were on super sale, they’re easy to make, and I’m always happy when he requests a healthy snack.

I found this super simple rice bowl recipe in a recent issue of Shape Magazine I was reading on the treadmill. All it requires is white beans, tomatoes and rice along with a few ingredients for the dressing. The prep was so easy. It’s such a simple, cool, summery salad that goes perfect with the unseasonably warm temperatures we’ve been having this week in Wisconsin–like 64 degrees today!!
What’s it like where you live? How are you getting healthy this week?

Weekly Food and Fitness

**Hey there, I thought I’d bring back my rundown of my weekly workouts and menus to perhaps inspire others to prepare in advance for a week of healthy eating and give you menu and training ideas. Now that I have more of an established schedule and all, it’s easier for me to organize.

I have been doing at least 30 minutes of exercise every morning, 6 days a week, alternating strength training and cardio days. And for cardio, I’ve been alternating steady state and interval training.

Workout Schedule

  • Monday: 30 min 21 Day Fix Extreme
  • Tuesday: 30 min run
  • Wednesday: Rest, sick
  • Thursday: Rest, sick
  • Friday: 30 min Flashfit (my own workout)
  • Saturday: 35 min interval run
  • Sunday: Rest

This week was a bit of a bummer because I was sick for several days. The first day it hit, I had a wicked sore throat, and Hubster has been complaining about me snoring every day I’ve had the sore throat. Sorry Hubby!

On the menu this week:
  • Breakfast: superfood smoothie, eggs with veggies, grapefruit
  • Lunch: Quinoa Pecan Peach Salad from the Tone it Up Nutrition Plan
  • Snack: A hefty serving of squeaky clean cucumber salad
  • Dinners: we have clean parm chicken, ham and cheese sammies, homemade blueberry pancakes, pizza burgers, etc.

A photo posted by Jessica Collins (@boun_seejess) on
Look at this beast! I get excited every day when snacktime comes around. I made my cucumber salad with 3 cucumbers, 1/2 onion, a carton of cherry tomatoes and 1 can chickpeas. For the sauce, I used about 1.5 cups of plain Greek yogurt, garlic, vinegar and dill. I’m tellin’ ya, you don’t miss the mayo!
This week I also had an appointment with my doctor and asked him about my weight, again. And again, they checked my thyroid!!! That’s been checked so many times, my blood should have its own spot in the lab. I’m getting a bit frustrated. Thinking about doing a video about it, because I have a lot to say, haha! I’m eating pretty clean, working out 6 days a week, and my body is not responding whatsoever. My diet and food plan here would make anyone else lose weight…just not me. Oh well, will keep you posted on what I find out.

Weekly Food Prep

I’ve been feeling very inspired by food lately. It’s goes in fits and starts. Right now I’m on a roll. It’s nothing fancy, it’s really just more about the motivation and groove to get everything prepared for the week on the weekend.

This week’s work menu looks like this:


Breakfast: 1 carton Greek yogurt and egg whites with mushroom/onion saute
Lunch: Texas caviar
Snack: Cucumber salad and 2 hardboiled eggs.
When it comes to work food, I need FAST. I have a 7yo and a little baby at home. Sundays are spent at church and grocery shopping, then food prep. In between all that are naps and crabby times. If the food isn’t fast, it won’t get made and I may just lose interest. I also tend to want clean food. I find that if I prep for the week, I eat so much cleaner than if I just wing it. This week, I was also able to incorporate some farmer’s market finds as well as a few ingredients from my own backyard garden, which is always a plus.

Here are two quick informal recipes for my Texas caviar and cucumber salad:

Texas Caviar: Mix 1 can diced tomatoes (or dice your own) with 2 cans rinsed black beans, 1 can rinsed sweet corn and 1/2 small chopped onion. Serve with avocado over the top.  Add whatever spices you think sound good. I didn’t add any, but cilantro, chili powder and Italian dressing are some good options. You might also like to eat this inside a whole wheat tortilla.

Cool Cumber Salad: You’ve seen this recipe before, I’m sure. Here’s what I did: Mix 3 medium sliced cucumber with 1 large chopped tomato and 1/2 small chopped onion. Make a dressing with 1/4 cup vinegar, 1 tsp sugar, 1 Tbsp olive oil and mix well with the salad.

I was able to prep all my food in an hour, including cleanup. My little girl was underfoot most of the time and I did a lot of stirring with her on my hip. I had multiple things going at one time. While I was prepping the salads, my onions and mushrooms were sauteing in a pan and my eggs were boiling. So doable, right?

Dinners are one trip to Noodles and Co (which just opened in my town!!!), a cookout, easy Parmesan chicken, a pork roast with veggies, a simple ground turkey/veggie skillet and leftovers.

What kinds of things do you like to prep for the week? Are you interested in seeing more of my weekly menus?

Farmer’s Market Kale Salad

I know that one of the most persistent comments I hear about going to the farmer’s market is “I love getting fresh veggies, but I don’t know what to make with half of these ingredients!” I myself have fallen into that rut myself. But I’ve made it a point to be intentional about my farmer’s market shopping, picking out recipes that I’ll actually make and eat. I’m dedicated to living healthier and just love knowing that all the little pieces of fresh veggies go to work inside my body. So, maybe I’ll make “farmer’s market recipes” part of my new blogging repertoire. We’ll see;) I usually only like to make simple things. I also like things that can be tweaked based on what I have on-hand. If that’s your jam, stay tuned.

So, kale! It looks like something you probably never want to touch. It’s such a weird thick lettuce-y vegetable that no one knows what to do with, let alone WANTS to do anything with. I happen to love it when prepared right. The secret is in the marinade. You have to marinate kale to soften it up and give it good flavor. You have to massage the marinade in so it really absorbs, like sunscreen on the human body. See how that sounds like more like an “interaction” than a recipe? You actually have to interact with the kale to get it how you want it.


Farmer’s Market Kale Salad

Ingredients
1 bunch kale
4 green onions, chopped (also from the farmer’s market)

Toppings
2 Tbsp craisins
2 Tbsp almonds
2 oz cheese, cubed (found THE best mushroom cheese at the market)
Other toppings of choice (other nuts, raisins, cherry tomatoes, feta, etc)

Dressing
4 Tbsp balsamic vinegar
1 tsp honey
1 tsp minced garlic
2 Tbsp olive oil


Directions
Shred the kale and put it in a bowl. Toss in diced green onions, cheese and toppings of choice. Mix all the dressing ingredients together and pour over the salad. Massage the dressing into the kale. You might even want to put the salad into a plastic container with a lid and shake it up, especially before serving. That’s it!

This is the one type of salad where you actually want the leaves to “marinate” in the dressing. They won’t get soggy! It will only taste better. If you want to add other greens to your salad, add before serving so they don’t get soggy.

What would you buy at the farmer’s market if you knew what to do with it?

The Vegan Roadie at Work

So, my workplace had the honor of hosting the Vegan Roadie for cooking demonstrations today. He was a contestant in the “Brand with 10 Grand” promotional contest that we ran, and so we invited him to make a stop here on his tour. It’s kinda cool how it turned out that way!

The presentation was short and sweet, but Dustin Harder has a great personality that kept us engaged and laughing. With him and his assistants being show people, their personalities were animated and entertaining.

His recipes du jour were Vegan Caesar Salad and Bowties in Garlic Cream Sauce. They were both very delicious! And they looked pretty easy to prepare. I’m no vegan, but I do enjoy many a meat- and dairy-less meal during the week, so I can definitely appreciate having some new recipes in my standard rotation. Dustin had a strong bent for chemical-less ingredients, i.e. clean ingredients. Real food. I’m always down with that!

Bowties in Garlic Cream Sauce

Vegan Caesar Salad

Have you ever tried nutritional yeast before? I actually do have some on-hand at home because it’s actually has a great nutrition profile (excellent source of complete protein) and a really great cheese substitute. That was the main base of the “Parmesan” dressing and it had the same consistency and cheesy taste as parm. It’s a great salad, popcorn and casserole topping. You should try it! It’s not that hard to find in the store. I got mine at a nutrition supplement store, but they sell it right by the Parmesan cheese at the regular grocery store.

Thanks for stopping in on your way through Dustin!
By the way, check out his fun video entry into our contest here!

Summer Bodies Weight Loss Challenge

I’m hosting a fitness challenge group over on Facebook and wanted to extend the invitation here on the ol’ bloggy.

It’s true! The time to start working on your summer body is right now! Picture yourself lighter and leaner in your favorite summer vacation spot this summer. Now let’s make that dream a reality!!!
I’m starting a fitness challenge group on March 23rdfor three weeks. What you’ll get is an entire package for transforming your body:
  • Fitness: doable yet challenging at-home workouts with such variety that you’ll never be bored. I’ll help you find the perfect match for you!
  • Food: you’ll get a meal planning book, additional help with meal planning, and 30 days’ worth of easy nutrient-dense breakfasts.
  • Support: not only do you get me, a certified personal trainer and fitness coach, for support, but you’ll also be cheered on and guided by the other participants. It’s amazing how something as simple as an accountability group can have such a profound impact on goal achievement!

The support group takes place in a secret, confidential Facebook group. My last few groups have been a huge success—people reported everything from losing weight to managing pain to simply feeling better—and I can’t wait to help more people. I’m still on a weight loss journey myself after having a baby and I myself get so much out of these groups, it’s really my passion!
Because small intimate groups really have the most impact, I am opening up the group to only FIVE people, so secure your spot right away if you want in!

Message me if you’re interested in more info.

Clean Eating: Faster than Fast Food

I recently led a 7-day clean eating group, and I was trying to come up with some ideas for clean meals that are “faster than fast food” for my participants. That eliminates a few of the top excuses for not eating healthy, no? I am always tempted to reach for convenience food when I come home starving and it’s way to easy to say that clean eating is way too involved. So, coming up with a few super easy, super fast recipes is my fall back plan so I don’t blow it. I’d like to share these with you too!

Here are a few meal-building lunch/dinner options:

#1. I saw this meal on a website where they asked top nutritionists what they eat on the run. If a nutritionist is eating it, I don’t mind if I do too!

Brown rice (or quinoa/other grain) + sugar snap peas (or any veggie) + black beans

#2. I happened to find this super healthy, organic meal mix at Walmart, right by the frozen Steamer veggies. It’s a kale, quinoa, feta mix that has an incredible amount of flavor and it’s very nutrient dense. I just added a can of black beans and a can of chickpeas for extra bulk with two bags of this, and I had lunch for the week!

3. I like toast-building options too. You can make a complete meal simply by building on top of toast. How about:

  • Bruschetta: tomato, mozzarella, avocado, basil and a drizzle of balsamic vinegar
  • Peanut butter roll-ups: pb, honey and banana on a whole wheat tortilla
  • Mini pizzas: mozzarella, tomato or tomato sauce, mushrooms, and onion on an English muffin, heated in the oven.
  • Avocado/egg on toast
  • Ricotta cheese and berries on toast
  • Grown up grilled cheese: lean cheese and a pile of sauteed veggies (onion, pepper, zucchini, etc) on toast.

Do you have any fall-back recipes for clean eating on-the-run?