What's New?

So a lot has changed since January! To name a few, I have had 2 hand surgeries, was told I can't run anymore by my Doctor, started to look (& to buy) a house and I started a new job!

Whew, that's a lot in 9 months. As for my hand, that's another story for another day LOL but as for my new job and sans running, that is for me to share with you today. 

I was offered a new job in late January and started working as a Customer Support Associate for TEKsystems. I instantly loved my team, the culture and the company's values. But something I wasn't prepared for was a "desk job". As a special ed teacher, I was always going-never sitting. Hec, we only got 15 minutes for lunch! The sluggish feelings were fierce! I was anxious all day because I barley had moved. I felt lazy and unproductive (still running 5-6 miles every morning too). But eventually it all started to flow again. Now I have figured out how to stay active throughout the day. I find ways to get out and around the office like taking the mail to the drop off box down the road or going to the bathroom on the 3rd floor (taking the stairs of course)! These things may seem so little but they make a huge difference in how I feel physically and mentally. 

Me with my Team!! (High Ropes Course-Team Building)

In July, I was having some real issues with my knees and then my ankles. I was running 5-6 miles every morning as part of my workout regimen for the last 8-9 months. I went to my doctor who refereed me to a specialist. He concluded that because I am severely flat footed, that running this type of mileage everyday would result in severe damage to my joints. The summer of 2015 I had started to tear my right knee's meniscus and this summer (2016) I had started to tear my left knee's meniscus. I was running down a one way road to a double knee surgery and fast. So we had a real tough chat about my fitness goals and how to find an alternative. I spent the next few weeks denying his prognosis and continued to run...By August I had a real issue. I was unable to run no more than 1 miles without my knees, ankles and feet swelling to dangerous sizes. I knew I needed to grow up and change some things around.

Now I am a BeachBody Coach helping others get healthier everyday. What hasn't changed is that I am still working on my health everyday too! It is just differently. I workout just 30 minutes a day and I incorporate Shakeology everyday. I focus on my nutrition more than I ever have before and I am not "out running" the scale. I have mental piece of mind too!

Post Workout: 21 Day Fix: Upper Fix

Vegan Chocolate Shakeology with 1 small Banana--My fav!!

How I transitioned was I started a 3 Day Refresh and then did the 21 Day Fix program, both from Beachbody and I loved it! My friend Annie was a BB coach and I knew where to find her when I needed help finding something new and something still challenging. The 3 day Refresh was like a "detox" but you ate foods still. All vegetables and some protein and fiber packets to fuel you through your day. I happen to have a sinus infection when I started this so I wasn't feeling the best during it. Once it was over though, I was pumped! I lost a ton of water weight from a very heavy weekend (it was my birthday and anniversary prior). I went from 146.2 lbs to 142.2 lbs!! 4 lbs whooo!

Before/After

 

So I really want to share my results. They aren't perfect and I did eat some non-21 Day Fix foods. But what's important is that everyday I tried again to be better than I was the day before. I chose to forget the guilt I had for having froyo or pad thai. My biggest struggle will always be nutrition! I'm a big night eater and have tried everything to keep my mouth closed past 8 pm! But lets be real, life is short. I am going to enjoy last minute ice cream stops with my nephew and wine nights with my girls. I'm going to try that new pizza place that just opened up with Bri!! It's all about balance and the 80/20 rule.

So finally, here are my results from round 1 of 21 Day Fix:
Starting Weight: 142.2 lbs
End Weight: 141.6 (down .6 lbs!!)

Before Measurements:
Chest: 33 inches
Arms: 10.5 inches
Waist: 29 inches
Hips: 39 inches
Thighs: 21.5 inches

After Measurements: I lost 8.5 inches!!!
Chest: 33 inches
Arms: 10.5 inches each
Waist: 27.5 inches
Hips: 36 inches
Thighs: 19.5 inches

Before (left)       After (right)

#nonscalevictories This is why it is so important to take those measurements and take those pictures! You can't tell every week that you lost an inch or your arms look toner! I'm all about muscle mass and eventually seeing my fat melt away will be a bonus.
 
You may not see much of a change but I see the biggest change in myself. I am not crazy running every day and I am mentally at ease with it. Everyday isn't perfect but my goal is to just keep trying. 30 minutes a day or activity and choosing foods that fuel my body.

If you want to check out some programs yourself, please visit my page and see what Beachbody has to offer. It changed my life and it can change yours with some hard work and dedication! I can help you any step of the way too for free!
http://www.beachbodycoach.com/esuite/home/ariealmarie

Veggie Egg White Muffins!

Perfect for a busy week ahead! Quick, easy, & healthy too!!

Be sure to add your meal into your myfitnesspal app and to weigh/measure out all of your portions! 

Makes 12 servings
Time: 25 min

What You'll Need:
2 cups Egg Whites (I used Egg Beater Brand)
3 oz Red Pepper, diced
3 oz Green Pepper, diced 
2 oz Red Onion, diced
1 oz Mushrooms, diced
1.5 oz Baby Spinach
1/2 cup Fat Free Shredded Cheddar Cheese (or whatever you like) 
Very tiny pinch of Salt & Pepper

Directions:
1. Preheat oven to 350, lightly spray a muffin tin
2. Saute veggies for 5-10 min

3. Add Egg Whites to muffin tin, 3/4 full
4. Add 1-2 Tbsp of Veggie mixture to each muffin

5. Top with Shredded Cheese

6. Bake for 15-20 min

7. Let cool for about 5-10 min and store in the fridge for the week or serve hot!! Enjoy! 

*Feel free to add additional veggies and meats!
Serving Size:
2 Muffins
Total: 74 Calories 12.6 grams Protein

Baked Apple Oatmeal

So good and so comforting :) I enjoy this in the AM or PM :P

Be sure to add your meal into your myfitnesspal app and to weigh/measure out all of your portions! 

Makes 1 serving
Time: 5 min

What You'll Need:
30 grams Dried Oats
2 oz Red Delicious Apple, diced (with or without peel)
1 dash Ground Cinnamon (or Pumpkin Spice :)
1 tsp Light Brown Sugar
1/8 cup Original Almond Milk

Directions:
1. In a microwavable bowl add Oats, Apple, Cinnamon, and Water. Microwave for 2 min
2. Add Almond Milk and microwave for an additional 2 min
3. Top with Brown Sugar and stir together!
4. ENJOY!  

1 Serving Size:
Baked Apple Oatmeal
Total: 159 Calories

Crockpot Quinoa Chicken Primavera

This recipe I got from Pinterest, http://pinchofyum.com/crockpot-quinoa-chicken-primavera but I modified it slightly! I just had to share it!

Be sure to add your meal into your myfitnesspal app and to weigh/measure out all of your portions! 

Makes 11 servings
Time: 4-6 hours

What You'll Need:
1½ cups Quinoa, uncooked
1 lb 4 oz Boneless Skinless Chicken Breasts
6 cups Chicken Broth
6 cloves Garlic, minced
1 tsp Salt, Pepper, Dried Thyme, Dried Basil, & Dried Parsley
1 bunch Asparagus, diced (13 oz)
1/4 cup Pesto (feel free to add more but it will change the nutritional info)
2½ cups Frozen Peas
2 tsp Lemon Juice
2 tsp Parmesan for topping

Directions:
1. Lightly spray the inside of the crockpot with cooking oil, add the Chicken, Quinoa, 4 cups Broth, Garlic, and a pinch of Salt, Pepper, Thyme, Basil, & Parsley. Cook covered on low for 4-6 hours

2. When the Quinoa and Chicken are done it will be very thick. Add 2 cups Broth and stir 

3. Stir in the Pesto, Peas, and Lemon juice and cover to heat through

4. In a skillet that's been lightly sprayed with cooking oil, add the Asparagus and saute for about 10 minutes, until the asparagus is lightly browned 

5. Add the asparagus to the crockpot and stir to combine

6. Measure out and enjoy! Add 2 tsp Parmesan cheese on top! 

*Makes 11 servings of 1 cup!

1 Serving Size:
1 cup Crockpot Quinoa Chicken Primavera 200 cal
2 tsp Parmesan Cheese 20 cal
Total: 220 Calories

Roasted Garlic & Potatoes!

Brian loves Potatoes and Garlic! So here is an easy and healthy way to enjoy Red Potatoes and roasted Garlic!

Be sure to add your meal into your myfitnesspal app and to weigh/measure out all of your portions! 

Makes 4 servings
Time: 35-40 min

What You'll Need:
1 small bag of Petite Red Potatoes
9-10 Whole Cloves of Garlic
1/4 tsp Kosher Salt
1/4 tsp Black Pepper

Directions:
1. Preheat oven to 400 degrees
2. On a lightly sprayed cooking sheet, place Potatoes and Garlic evenly on sheet
3. Sprinkle Salt & Pepper on them

4. Cook for 20-30 min, flipping them after 15 min 
5. Measure out and enjoy! 

*Makes 4 servings of 1 cup!

1 Serving Size:
1 cup Roasted Garlic & Potatoes
Total: 111 Calories

Sausage Pepper & Onion Dinner

This recipe I got from a friend in a Beachbody Accountability Group! Her name is Kim, and I had to post this because it was too EASY and too GOOD not to!

Be sure to add your meal into your myfitnesspal app and to weigh/measure out all of your portions! 

Makes 5 servings
Time: 20 min

What You'll Need:
1 package (about 7 oz) Lean Turkey Sausage, in slices
1 Red Onion, diced
1 Red Bell Pepper, diced (5 oz)
1 Orange Bell Pepper, diced (6.5 oz)
1 Yellow Bell Pepper, diced (4.5 oz)
1/2 tsp Dried Basil
1/2 tsp Dried Italian Seasoning
1/4 tsp Black Pepper

Directions:
1. Put everything into a large sauce pan, saute until peppers are soft! About 10-15 min
2. Measure put and enjoy!

*I ate this with nothing else but it would be great with Brown Rice or Quinoa!!
**Makes 5 servings of 1 cup!

1 Serving Size:
1 cup Sausage Pepper & Onion Dish
Total: 180 Calories

Homemade & Healthy Honey Almond Granola

I love granola! I love to heat it up with a little bit of Almond Milk or put a dash of it in my Greek yogurt or even atop my Oatmeal! 

Add what you like, unsalted nuts, no sugar added dried berries, etc!

Be sure to add your meal into your myfitnesspal app and to weigh/measure out all of your portions! 

Makes 11 - 1/8 cup servings

Time: 20-30 min

What You'll Need:
1 cup Oatmeal
1 Tbsp Honey
1/3 cup Almonds, sliced and unsalted
1 dash Ground Cinnamon (or Pumpkin Spice :)
1/2 tsp Vanilla Extract 
Very tiny pinch of Salt

Directions:
1. Preheat oven to 300-325 degrees (depends on your oven, mine runs a little too hot)
2. Mix everything together, thoroughly making sure everything is coated
3. Spread onto a baking sheet that's been lightly sprayed with cooking oil 

4. Bake for 10 min, stir, then cook for another 5 min, until crispy

5. Let cool for 15-30 min before transferring into a container for safe keeping

6. Enjoy with some Almond Milk or atop some Greek Yogurt! The possibilities are endless!

*Instead of stirring, cut into bars if you prefer but I usually keep it in a container (or a mason jar) for a few months to enjoy through the fall!

**Makes 11 servings of an 1/8 cup!

1 Serving Size:
1/8 cup Honey Almond Granola
Total: 49 Calories