THE BATTLE WITH FOOD BEGINS IN THE MIND!

CONQUER YOUR MIND

Therefore, I urge you, brothers, in view of God’s mercy, to offer your bodies as living sacrifices, holy and pleasing to God—this is your spiritual act of worship. Do not conform any longer to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing and perfect will. Romans 12:1-2

Have you ever wondered where that voice inside your head came from and who in the world gave it permission talk to you in the first place?  How did we get to the point where we are always negotiating or justifying our decisions with it?  Or even contemplating our future?  And who controls this voice anyway?  Does God speak to me through this voice?  Certainly these are all good questions and ones that I don’t have a definitive answer to, but I do think the biggest contributor is our own thoughts and contemplations.  I also think that for a lot of people our mind or this so-called ‘voice inside’ has developed into a tool for self-criticism and judgment towards other people.  We have to learn to control this voice or it will control us.

I know that we have already touched on this subject before but we have to continue to bring to light the problems that have the biggest impact on us and the solutions to defeat them.  So this idea of our struggle with our own thoughts is just that, it’s a battle we fight in our mind and the war is ultimately won through self-discipline.  Just as the verse above says “but be transformed by the renewing of your mind” it is through Christ that we can restore our thoughts.  Our best weapon for this battle is the word of God and we must spend time in it each day and allow His words and knowledge to fill this voice in our mind.  It will be through prayer and meditation on His word that we hear the voice of God and see His restorative power.

One of the most detrimental things that can happen is when this voice inside fills us with self doubt and feelings that we can’t do something.  Thankfully God has shown me a great way to learn how to conquer this problem.  When I first started to run I heard that voice all the time, saying I can’t run any further, my legs are killing me I have to stop, or I am breathing so heavy I think my lungs are going to explode, I have to stop.  But I didn’t, God told me that if I can learn to ignore that voice when things are this difficult I could learn to control it at any time.  I learned to tune out the negative thoughts that would develop in the face of challenging decisions and relied on God’s strength to succeed.

But remember, this change and the winning of the battle only happens through action – not the desire alone.  Like this quote from Richard Pascale that says “we are much more likely to act our way into a new way of thinking, than to think our way into a new way of acting.”  It is about action. 

Let's Get Healthy,

Coach TIA 

Whatever There are No Tricks

EXERCISE BY OSMOSIS

This is a devotional out of my Healthy Lifestyle class, I Don't Do Diet. 

EXERCISE BY OSMOSIS

You were bought at a price. Therefore honor God with your body. 1 Corinthians 6:20

I’m going to ask you to think back to your grade school and high school days when your teachers were telling you that you couldn’t learn history by just putting the book under your pillow at night in hopes of the knowledge just seeping in while you sleep.  They were trying to get you to realize that at some point you would have to pick up the book and study the material to learn it.  The same concept is true of your goal to living a healthy lifestyle and becoming physically fit.

As tempting as it seems we have to be careful that we don’t carry this childhood concept into adulthood because exercise doesn’t happen by osmosis.  I have come across many people that could walk into any health club and teach a class on proper exercise technique and nutrition but they still struggle with holding themselves accountable to the daily routine that gets it done.  They have become rich in knowledge but poor in the application of that knowledge.  Remember that the win is in the ‘doing’ not in the ‘knowing or learning.’ 

I know some of us, me included,
that like to know as much as possible about something before we get started.  But there is a point that we have to put action to our learning and just start the process.  You will always have the chance to learn more things about how to improve what we are doing but you won’t get a second chance to repeat this day.  So as a means of accountability; what does your exercise program look like now?  You are in the fourth week of this class and you should be consistently exercising 3-4 times per week.  If you are, then that’s great.  But if you’re not, why?  What is holding you back?  Don’t let complacency and the status quo control your life anymore.

Don’t forget that we all made a COMMITMENT to ourselves when we started this class and we need to stay true to that.  Realize that nobody can do the heavy lifting for us and we will have to work hard for our goal.  This even means sweating – yes I know it’s out of style but it must happen, your success depends on it. 

Let's Get Healthy,

Coach TIA 

7 Day Cleanse

Hello Top Body - Fitness followers!

I have attached a short cleanse that is claimed to be wrote by a doctor. 

I could not find the origin of it. 

I thought I'd share it with you because it is healthy and doable.

 It is only a week and it acts like a cleans. 

It might give you a headache after being on it for a few days because it is detoxing. Make sure to keep your fluids up. Drink only Green tea (as much as you like-and only with all natural sweetener), black coffee (1 a day & only with all natural sweetener), and tons of water. Unless instructed other wise (like on day 4). 

It's claims is to "lose 10 lbs" in 7 days but that is seriously relative and I am NOT posting it for that reason. If you decide to do it, do it for the cleansing benefits. I don't know if you will lose that much weight or much at all it's just a really good healthy cleanse. 

That being said today my mother (aka my guinea pig) Has just started day 4 today. She wasn't suppose to weight herself until day 7 but she posted on FB, "even my toes feel like they have lost weight" So she weighted herself. She is down 9lbs. As well as friend I am coaching and his wife lost 20+ pounds each from the cleanse. He doesn't like tomatoes so he doesn't like tomatoes so for day 5 we went back to day 3. 

On day 4 make sure you are eating real/carved meat, not processed (not bologna type). 

If you don't eat meat just substitute it for tofu. 

*Now for the not so small print:

I am not a doctor or nutritionist so do this cleanse/diet at your own risk. 

I found this off of Penterst which lead me to this blog: http://rosecourtneyrose.blogspot.com/

Let's Get Healthy,

Coach TIA 

What To Eat at Fast Food Places...Wendy

Wendy's is another place I don’t eat at. It has a menu with few healthy options.

Like most fast food places, (there) really isn’t anything “clean” to eat here with the exception of the plain baked potato.

If you have to eat here, make smart choices. Choose a salad and vinaigrette dressings or grilled chicken. If you do choose a sandwich, as with the other fast food places, take off ½ the bun and don’t get the fries!!

SALAD:

Stick with the Garden

Sensations Salads with these dressings:

Wendy's Mandarin Chicken Salad with Grilled Chicken and oranges only 180 calories

Balsamic Vinaigrette (90 calories, 6 g fat, 380 mg sodium),

Light Classic Ranch (90 calories, 8 g fat, 360 mg sodium)

Fat Free French (70 calories, 0 g fat, 170 mg sodium)

SIDES

Side salad (35 calories, 0 grams fat, 25 mg sodium) choose from the dressings above

Wendy's Small Chili (90 calories, 6 g fat, 830 mg sodium)

Mandarin orange cup (80 calories, 0 g fat, 15 mg sodium)

The better choices form Wendy’s menu:

Wendy's Large Chili 330 calories

Wendy's Ultimate Chicken Grill 320 calories

Wendy's Plain Baked Potato 270 calories

Wendy's Caesar Side Salad 260 calories

Wendy's Spicy baked chicken go wrap 310 calories

Wendy’s Jr. Sandwiches are best if you want a burger. A Jr. Hamburger or a Kids Meal hamburger without cheese has 220 calories, 8 g of fat and 490 mg of sodium.

Thee following sandwich combos to choose:

Ultimate Grilled Chicken with lettuce, tomato and honey mustard sauce and a side salad with Light Classic Ranch dressing (450 calories, 15 g fat, 1,340 mg sodium)

Grilled Chicken Go Wrap with shredded cheese and honey mustard sauce and a small chili (450 calories, 17 g fat, 1,590 mg sodium)

Classic Single Hamburger with everything (hold the cheese and mayo) and mandarin oranges (470 calories, 16 g fat, 830 mg sodium)

AVOID:

FRIES and anything else fried here.

Wendy’s Baconator: It has 830 calories, 51 grams of fat and 1,880 mg of sodium.

Junior Frosty (6 oz) 170 calories. Full of sugar!

Spicy Chicken Sandwich 430 calories…. Fried… need I say more…

Wendy's provides nutrition info on its website.

Let's Get Healthy,

Coach TIA

(edited by: Samantha Stewart 5/25/11)

Easy Turkey Meatballs

Easy Turkey Meatballs made with whole grain bread

16 oz Louis Rich Ground Turkey

4 slice Bread, mixed-grain  large  

3 Egg white

1 cup fresh Parsley

1 cup Milk, 1%

1 tsp Salt and Pepper

Directions

Put bread in a bowl add milk until soaked. Add slightly beaten eggs, seasonings, then turkey.
This can be made even healthier if you use skim milk, and a lower fat turkey.
Spay cooking sheet with olive oil scoop turkey balls with a scooper (ice cream or melon baler - depending on how big you want them.)
cook for 12 for 1 " balls and - 30 miniutes for 2 " balls in a 350 degree oven. 

Let's Get Healthy,
Coach TIA

Nutritional Info

Servings Per Recipe: 26

Amount Per Serving

Calories: 47.0

Total Fat: 2.0 g

Cholesterol: 15.1 mg

Sodium: 140.4 mg

Total Carbs: 3.0 g

Dietary Fiber: 0.4 g

Protein: 4.5 g

Home Made Clean Very Crispy Chicken Strips

Home Made Clean Very Crispy Chicken Strips

Ingredients:

10 chicken breast strips 

For egg wash :

2 eggs 

1 Tbsp chili seasoning (or any seasoning of your choice)

1/2 tsp salt

1/2 tsp pepper 

1/2 tsp garlic powder 

1 Tbsp mustard 

For crispy batter: 

4 cups Nutty Nuggets (wheat & barley cereal)

Grind up cereal in a chopper until semi fine

1 Tbsp cayenne pepper (or chili seasoning or any seasoning of your choice)

1/2 tsp pepper 

1/2 tsp garlic powder 

1. Preheat oven 350
2. Spray a cookie sheet with EVOO
3. Dry chicken with paper towel
4. Dip the chicken into egg wash
5. Coat chicken in crispy batter
6. Put chicken on cookie sheet and bake for 12- 15 minutes.
No need for dips or sauces very juicy and flavorful. 

ground nutty nuggets and egg wash 

Nutrition Facts

  5 Serving

Amount Per Serving

  Calories 238.3

  Total Fat 12.5 g

    Saturated Fat 2.5 g

    Polyunsaturated Fat 1.0 g

    Monounsaturated Fat 2.1 g

  Cholesterol 192.5 mg

  Sodium 361.0 mg

  Potassium 142.6 mg

  Total Carbohydrate 6.4 g

    Dietary Fiber 2.4 g

    Sugars 1.0 g

  Protein 13.6 g

70.3 Ironman Accountability Week 20

70.3 Ironman Accountability 

Week 20

WK 20

Su: REST DAY  
M: S & R 1:00 Z2 (at :10, in 5x1 min easy PU @ 1min jog)  
T: C Trans: 0:45 Z2 (QC) & R 0:15 Z2 
W: S& C 1:00 Z1(at :15, in 5x1 min easy PU@ 1min spin) 
R: R :40 Z1 (at :10, in 5x1 min easy PU @ 1min) 
F: C:15 Z1 - easy Bike safety Check & R 0:20 Z1 - easy PU 
S: Race Olymipic Distance Race 
Total Hrs: 7.45(+R)

S 2 (+R) C 4 (+ Race) R 2.15 (+ Race) 

What I did: 

Everything except the swims =-(  We were waiting to get into the lake we swim in but they were cleaning it with chemicals and we could not swim and that happened all week. We can't swim at the Y in the evening because they don't have availability to do so in the evening.  CARDIOVASCULAR EXERCISE FOR THE WEEK OF 5/13/2012 - 5/19/2012

EXERCISE MINUTES CALORIES BURNED  REST   0 0  TM5.94mil-8wp 6.0-20m6.3-4m194/143 63 525 Softball 60 300 C15.51 miles 152/136 61 460 TC10.76 mil 141/125 45 300 TTM1.72 mil 3cd 189/158 18 181 TM3.9mil 8wp3cd 155/131 48 339 TC3.05 miles114/101 15 64 TTM1.5 mil 131/113 20 113  POST Race Rest 0   0 330 2282

Click link for :

Explaining Abbreviation for Iornman Training

TIA's Iornman Heart Rate Zones

Swim program 

Simple Look at Training for the Iornman

Let's Get Healthy,

Coach TIA 

Old School Strength Training

This work out it is from a guest, Don. 
Here is his workout. 

Everything is 3 sets of 10, more on last set if possible
 
Monday – chest and triceps
Bike level 5 for 20 minutes
Flat bench press 
Inclined bench press 
Dumb bell flat bench press 
Overhead rope pull down (machine) for triceps 
Mule kicks (face down perpendicular to floor, one knee on bench, straighten arm to rear) triceps 

Tuesday – back and biceps
Bike level 5 for 20 minutes
Dual pulley pull down for lats
Curls with dumb bells, ready to switch to w-shaped barbell
Row Rear Delt machine
Back extension machine
Hammer curls (barbells turned vertically instead of horizontally)

Thursday – Legs and shoulders
Bike level 5 for 20 minutes
Squats with barbell
Front shoulder raise with dumb bells
Overhead press with dumb bells (sitting straight up)
Side flys with dumb bells

Friday – Calves, forearms and stomach
Bike level 5 for 20 minutes
Calf raise with dumb bells in each hand
Forearm curls with dumb bells
Crunches (currently up to 3 sets of 20)
Reverse forearm curls with dumb bells


THANKS DON!

Let's Get Healthy,
Coach TIA 

Quotes by Lance Armstrong

YUMMY Vegetarian Lasagna

YUMMY Vegetarian  Lasagna

eg Lasagna before cooked

12 oz Ricotta cheese fat-free 

16 oz Mozzarella Cheese part skim milk   

.25 cup  Parmesan Cheese grated 

2 medium egg

12 oz. (1 bag) Morningstar Mealstarter - Veggie Crumbles 

3 - 4 cups cups Tia's home made Pasta sauce  

10 oz entire box Ronzoni Whole Wheat Blend Lasagna, 

Directions

Pre cook the lasagna noodles I know it says not to but the noodles will taste like they are "white" not wheat if you do this step.
Add the
morningstar meal starter to the home made pasta sauce 
mix the cheeses, eggs and seasonings reserve some mozz. for the top
then layer and cook

cook at 350 for 20-30 min

Let's Get Healthy,

Coach TIA 

Nutritional Info

Servings Per Recipe: 12

Amount Per Serving

Calories: 278.5

Total Fat: 9.6 g

Cholesterol: 55.7 mg

Sodium: 935.8 mg

Total Carbs: 29.6 g

Dietary Fiber: 5.3 g

Protein: 21.2 g

PROTEIN SALSA

photo from clean eating website

PROTEIN SALSA 

Ingredients

• Small tomato
• small onion
• garlic
• fresh cilantro
• Serving size source of protein.(i used turkey breast)
• 1/3 of a cucumber
• 1/4 cup salsa(make sure there's no sugar in it)
• 2Tsp of lemon juice
• 1Tsp of balsamic vinegar

Instructions

1. Chop onion and protein and throw it into a frying pan on med heat with some pepper and garlic.
2. Dice up tomato, cucumber and cilantro(also you can use parsley) and put in a bowl.
3. Add lemon juice, salsa and balsamic vinegar to the bowl.
4. Ad onions and protein to the bowl and stir.


Let's Get Healthy,
Coach TIA 

Fruit and Veggie Smoothie

Ingredients

• 1/4 c. O.J.
• small handful baby carrots
• 1/4 c. frozen blueberries
• handful frozen mixed fruit (pineapple, strawberries, mangos)
• 1/2 frozen banana
• 1 scoop strawberry protein powder
• 2 large handfuls raw spinach
• 1 Tbsp ground flaxseed (optional)
• 1 container of yogurt (I freeze mine for these shakes) or 1/4 c Greek yogurt if you don't have protein powder

Instructions

Add ingredients as listed into a blender or smoothie machine. Add water as needed as it's blending. I prefer, freezing everything instead of adding ice cubes. The consistency is similiar to an ice cream shake. I promise, you can't taste the spinach-it's so yummy!