Tag Archives: exercise

WTHealthy Hump Day Recipe

11 Jul

I realize it’s the day after hump day but my hump day sucked.  So here it is the day after.

Today’s recipe:
Lotta Legs Coconut Mango Shrimp over Quinoa served with lightly cooked veggie

Serving size per person:
6 shrimp (45 calories)
1/2 cup cooked quinoa (111 calories)
2 cups of veggies (109 calories/broccoli)
1/2 mango (62 calories)
1 tblsp Coconut oil (120 calories)
(Personal Pref: Add a few sprigs of Cilantro for that clean yummy taste)

I only had time for a quick workout tonight but needed to get in a few extra leg exercises (Lots of hill to conquer at Mt. Snow in exactly 30 days) today so I mixed in my workout while prepping and cooking my dinner.

Buy the frozen shrimp at the supermarket that are already cleaned, deveined and shelled… that means they have no shell on (in case this is confusing to some of you). However you may want to make sure your shrimp are from a good source.  I attached a video to the end of this post which is sure to freak you out about things you eat.

Defrost shrimp under cold running water for 10 min.  I realize this is a waste of water but this is a healthy blog, not an environmental one.  In the spirit of my tree hugging friends, please be sure to recycle, reuse and reduce. :). If you have an hour before you cook, take a whole lemon and squeeze over defrosted shrimp and place in the fridge for an hour.  If you don’t have the hour to let them sit, you can squeeze the lemon over the shrimp while cooking.

Cook one cup of quinoa according to packaging. (Do 3 sets of 10 lunges on each leg while standing at the stove) *FunFact: Quinoa has the perfect balance of all nine amino acids essential for human nutrition.  This type of complete protein is usually found in meats (so skip the meat and eat this treat instead).  It also offers a good dose of fiber and iron.

Cut up one whole mango.  If you are only cooking for yourself, you should only eat half the mango.  (Do 2 sets of 20 squats between slicing)
*FunFact:   Fresh fruit offers so much more than the natural sugar it contains – including water, vitamins, minerals, fiber and phytonutrients (those naturally-occurring plant compounds that have wide ranging beneficial effects on the body).
I found an amazing sauce that I love which has a ‘B’ rating on the Fooducate App. HH561399-2

Take one tablespoon of coconut oil and melt in a frying pan. (10 squats while melting) Toss in the shrimp and turn to coat with oil.  (Do 10 lunges on each side while browning) Flip when slightly brown and do the same on the other side.  *FunFacts: Coconut Oil is a short and medium chain fatty acid which have many health benefits and also help in taking off excessive weight, since they are easily digested and sent right to the liver for instant energy production(increases your metabolism)  You know that extra weight around your midsection??? Coconut oil helps get rid of that.  Coconut Oil has tons of other benefits:  Skin Care, Weight Loss, Immunity, Digestion, Healing and Infections.  

When shrimp are almost done, toss in the mango and squeeze lemon juice over the pan or pour in juice they were marinating in. (10 squats)

Great veggie to eat on the side: Bok Choy, shelled edamame, broccoli, Sugar Snap Peas.  Any can be lightly steamed or very lightly sautéed in half a tablespoon of a high heat oil such as sunflower or grapeseed.  Keep veggies bright green to maintain highest levels of nutrients. Lightly salt and pepper.  I don’t add salt unless its sea salt – Himalayan from Trader Joes is awesome. (10 squats and 10 lunges on each leg while veggies are cooking)  *FunFact: The more nutrient-dense food you consume(aka VEGGIES), the more you will be satisfied with fewer calories, and the less you will crave fat and high-calorie foods. 

Add veggie and shrimp and serve over quinoa. Pour one tablespoon of Mango sauce on top or use on the side for dipping sauce for shrimp.

Prep: 10-15 min
Cooking time: 10-15 min.

Lunges: 50
Squats: 50

Calories Consumed (who cares, you’ve earned it)

Stretch Your Legs and Enjoy.

— WTHayley


Here’s the video I mentioned…. GROSS.  http://www.youtube.com/watch?v=jXJSmxi2buc

WT Health Kick

15 Jan

Fit Post

I’m jetting off to Puerto Rico in 24 days with a bunch of girl friends.  I can’t wait.  Starting in late October, I begin to slack on the healthy eating and working out because of Halloween(my candy corn obsession gets the better of me), my birthday, Thanksgiving(extra whip on the pumpkin pie please), Holidays (lots o’latkes)…. you name it, I’ve got an excuse to eat like shit, drink lots of wine and use a hangover as my excuse to avoid the gym.  Well, now I’ve got 24 days to turn it all around and get bikini ready for the sunny sandy beaches of PR.

Aside from that, I’ve instituted a new healthier work environment in my office in 2013.  We will be stocking our pantry with all healthy snack foods and a few of us will be wearing a FitBit (tracks daily fitness and sleep activity) to help motivate us towards living a healthier, fitter life.

As much as I don’t believe there needs to be any specific time of year to make changes in your life, I know many people use the new year as their time for ‘resolutions’.  I’ve enlisted a few friends that I know are on health kicks to join me in my quest and I am laying it all out for any of my followers that want to get healthier and fitter as well.  For starters, get yourself a FitBit-One so we can link up and follow each others progress.  This is not a paid endorsement but maybe they’ll throw me a bone if enough of you buy one:

Water – Each day you should be drinking at least 6 glasses of water.  Keep a cup full of water next to the bed and the first thing you should do when you wake up, is chug it.  Your body starts the day dehydrated and craving water.  Make it happy, water it.
Coffee or Tea – 1-2 cups  (try to go 2% milk or soy rather than whole and Raw sugar instead of Splenda or other sugar alternative).
Alcohol – I’d like to tell you to avoid alcohol but who the hell am I kidding.  Any healthy regimen that makes you kick the things you love the most is one you should avoid at all costs.

This depends on how well you know your own body. I know that I can function well on 6 hours of sleep and if i get more than 8, it makes me more tired.  As my mother always said, it’s the hours before 12am that count so try to get in bed by 10-10:30pm.

Morning Exercise:
I read an article this weekend that talked about how morning workouts help kick your metabolism into gear and starting burning off the bad fat earlier in the day.  All you need is 8 minutes.  This morning I set my alarm for 10 minutes earlier and started doing this.
Side Leg Raises – Knee to Elbow – 2 min
Squats or Lunging Squats – 2 min
Mountain Climbers – 1 min
Plank Pose or Jumping Jacks – 1 min
Abs – any abs will do – 2 min
(Feel free to switch this up to include whatever you like and take out what you hate.  If you don’t like it, you aren’t going do it)

Other Exercise:
If you’re a morning gym person, ignore the above and just go to the gym.  If you are a night time work out person like I am, then the above should still be done in the morning even if you plan on working out at night.  Don’t try to jump into a work out routine that is overwhelming, that’s the biggest mistake. Start slow.  I think everyone should own a set of workout DVD’s for those times when you just can’t get to the gym.  (I love Insanity but some people are into P90X, Turbo Fire, Chalene – Beachbody.com is big in my town but use what you like.  If you want Beachbody DVD’s, click here:  http://beachbodycoach.com/esuite/home/laurenmundell
Week 1:
8 minute morning workout – 4 days a week.  You can do this in your underwear with no shoes on.  It’s that easy.
2 days/week – a work out DVD or hit the gym if you belong to one.  Workout should include 30 minutes of light cardio – walk on the treadmill, ride the bike, climb the stairs or elliptical.   Follow with a light arm workout.  There are plenty you can research online.  If I include all of that here, people will stop reading – most of you already have.
Week 2:
8 minute morning workout – 5 days a week.
3 days/week – 30 – 40 min of moderate cardio.  Step it up one level on all machines.  If you aren’t sweating, you aren’t working hard enough.  Get your heart rate up – wearing a heart rate monitor is the best thing you can do for your workouts… especially in the beginning.
Follow with arm exercises – keep the same weight level but bump up the reps.
Abs – 20 – 40 crunches, elbow to knee, leg raises or any type of abs you like.
Week 3:
8 minute morning workout – 5 days a week.
3 – 4 days/week – at least 40 minutes of moderate to high impact cardio.  Run – 5.0 – 6.0, Stairs – 8.0 – 10.0, Elliptical – 8.0 – 12.0, Bike – 7.0 – 10.0. (Want more impact than this – ask me about what I learned from Barry’s Boot Camp)
Arms – kick up the weights – if you were lifting 8 lbs, graduate to 10 – 12 lbs.  YOU WILL NOT BULK UP.  You will burn the fat and tone the muscles under the fat.  I’ve used 15 – 20 lb weights and was at my leanest and didn’t bulk.  It’s a misconception.
Abs – 40-60 crunches, elbow to knee, leg raises or any type of abs you like.
Week 4 and ongoing:  
8 minute morning workout – 5-7 days a week.
At least 4 days/week – 40-60 minutes of high impact cardio.  Run – 6.0-7.0, Stairs – 10.0-15.0, Elliptical – 12.0-15.0, Bike – 10.0-15.0.
Arms – Mix it up on different days
Abs – 80-100 crunches, elbow to knee, leg raises or any type of abs you like.

*Any day of the week can be substituted with a class of some sort – spin, boxing, physique57, Barre Method, Yoga, etc.

Mind over Matter:  There are things you can incorporate every day into your routine that WILL make a difference.  I do things like take the stairs instead of the elevator, run to the gym instead of drive, walk places instead of take a cab, squat at the toilet instead of sit (you’ll feel the burn if you don’t hold onto anything), kegels while typing this blog (did you ladies all just do one?  Why is it that when someone says Kegel, you automatically do one -LOL)  etc.  It’s a mindset people.  Once you start to feel good and see results, it will become second nature.  Kegel – LOL.  Ok, maybe not.

Overall I’m a healthy eater.  This has been something I’ve learned to do for a number of years now.  However, if you know me, you know that I am a pig and I’ve been called a Skinny Pig because I eat the things I love.  I have trained my brain that MODERATION is key and if I’m a total pig, I know to kick it up an extra notch or two the next day at the gym. I have done a ton of reading on healthy boosters, fat busters and superfoods and this list is not backed by anything other than my expert opinion so do what you’d like with it.
Health Boosters – Eat 4-5 of these each day
Grapes, Blueberries, Tomatoes, Strawberries, Apples, Dark Chocolate, Salmon, Avocados, Beets, Lemon/Limes(squeeze into your water), Mushrooms.
Fat Busters – Eat 4-5 of these each day
Olive Oil, Edamame, Grapefruit, Beans/Legumes, Carrots, Chestnuts/Almonds/Pine Nuts, Figs, Horseradish, Mangos, Eggs, Lean Meats, Sprouts, Ginger/Cayenne/Blk Pepper (great metabolism boosters)
SuperFoods – Eat 4-5 of these each day
Sweet Potato/Squash/Pumpkin, Hummus, Cruciferous Veggies (brussels(ask me for my recipe), cabbage, cauliflower, brocc rabe), Dark Leafy Veggies (spinach, kale, swiss chard, seaweed), Alliums (leeks, onions, shallots, garlic), Whole Grains (Buckwheat, Quinoa – ask me for my Quinoa recipe), Spelt/Flax/Sesame Seeds, Yogurt (low fat – Coconut Milk, Soy, Greek), Walnuts (best nut for Omega 3), Miso (B12 and Zinc – great for immunity), Oregano (just 1/2 tst has same benefits as Spinach Salad)

When you get home, take a lipstick and write on your bathroom mirror in huge letters:  NO EXCUSES!!!  This should keep you motivated.  The other great thing to keep you motivated is a FRIEND.  Don’t go at it alone.  Recruit someone that will motivate you and you can help motivate them.   Also, as an important thing to note….. I have absolutely no background in nutrition or fitness training so the above is based on my own experiences, reading a ton of articles and books and what I’ve learned works for me.  If you want this in Excel format, email me at hayley@vergemkg.com and I can send you a chart that you can print each day and put it on your wall to keep track of your progress.  If you want to follow my motivational Pin Board on Pinterest:  http://pinterest.com/hayleybyer/fit-and-fab/

Thanks for reading.

Have a Happy and Healthy New Year, New You.

WT Hayley

WT Hungry

4 Dec

Strong is sexy

I’m sorry but I can’t help myself right now.  I’ve never in my life watched the Victoria’s Secret Fashion Show and tonight, for shits and giggles, I’ve decided to tune in online (to watch the pre show).  I’m all for a pretty face but I guess as I’ve gotten older, and gained respect for my body and have begun to treat it right, I am looking at this display of models and feeling sick.  At 5’9 (i’m assuming this is the shortest model on the runway tonight), these girls don’t look like they’ve eaten for weeks.  Not one of them, and I’m being honest, has any muscle tone in their arms or legs.  HOW IS THIS ATTRACTIVE?  As one of my guys friends recently put it – “I like meat on my women.  Bone on bone does not feel good”.  (i’m avoiding vulgarity here just to get the point across)

I’ve decided to write this blog as my boycott.  I’m not even planning on turning on the TV to watch the actual show.

While training for the Tough Mudder, I experienced something that I’d like to share with everyone out there that has talked about setting a new goal for themselves.  The mind is a powerful tool.  I believe you can do anything you set your mind to.   I was in decent shape when I started training for the TM.  But I was not a runner or a hiker or someone that liked to give my body unnecessary electrical shocks.  At the end of the day, I wanted to set a goal for myself to do something challenging.  Something that was beyond what I thought I was capable of.  I didn’t care how long it took me to do complete the course, I just wanted to make it to the end without damaging myself… and I did and it felt fucking amazing.  Was it hard?  Hell yes.  I was sore for days.  Had a stomachache for a week(don’t drink the muddy water) but as I crossed the finish line through the last obstacle (Electroshock Therapy is what they called it), I said “I can’t wait to do this again”.  I couldn’t have been more proud of myself and my team for trooping it out and kicking ass.  Should you do it?  My answer would be ABSOLUTELY!!!!  Set your mind to it, and Just Do It(Thanks Nike).  And if you need someone to do it with, call me.  I’d gladly do it again.

Why is it that we wait until December 31st when we’ve had too much to drink and too much food to eat during the holidays to set new goals for ourselves for the new year.  My friend recently started a Facebook group called ‘No New Years Resolutions Ever’.  I LOVE IT!!!!  I’m declaring every day the time to start making changes.  Be healthier, work out more, Be nicer to your spouse, quit smoking, stop cheating, have more sex – whatever it is you are doing (or not doing) that you are planning on stating to yourself or your closest friends when you’ve had too much to drink in a few weeks, SAVE IT. Wake up tomorrow and make the change.  Any day is a good day to be a better person, be healthier, be happier, work harder, spend more time with your family or make a commitment to something or someone you love.

As for the people that want to look like a VS model, I have a new hashtag for you….. #StrongIsTheNewSkinny.

I’m including this poll and ask you ALL to vote.  Occasionally I am wrong, so I’d love your feedback here.  Don’t be shy.