Shena Week 4

Hi Gals! I think today I would like to talk about exercise. I know that so many of us hate it, but truth be told I love it!!! Its getting me to do it that's the problem. See, I live literally 2 minutes from work. I leave my apartment at 7:58 and I get to work at 8:00. Nice. Except that I have to drive by my apartment everyday when I leave work at 5:00 to get to the gym. Literally drive right past my wonderful, comfy, warm apartment. It is a struggle. But I do it! And I always feel good about it. One quote that I love is: You will never regret going to the gym. But you will regret sitting on the couch. How true is that!! I have never left the gym thinking "Man, I wish I would have just stayed home". Have you?

Today I tried a new machine at the gym, the chin up assisted machine. So FUN!!! One of my goals is to be able to do chin ups/pull ups all by myself. I knew that I should try the assist machine, but I was intimidated by it, because I didn't know how to use it. Today I asked someone to show me. Big accomplishment!! *pats self on back*

Today was shoulder/back day at the gym. I did one solid hour of super sets (basically I would do 1 set of shoulder exercises followed by 1 set of back exercises with no break in between. and I did that 4 times for each set of exercises). I love super sets because you get done quicker and you get in some cardio!! I wouldn't recommend this to beginners. You really need to know good form and be able to switch quickly. Below I posted a before and after picture. the first one was taken in 2008ish and the second was taken in 2012.

Ladies, please start lifting weights!!!! And I dont mean no measly 5 pounders. Heavy weights. Heavier than you think you can do....and only do what you can. In my opinion lifting heavy weights only 6 times is much more effective than lifting light weights 15 times. You will not believe the changes that will occur in your body!!! Please check out Cathe Frederich...she is awesome. She has a FB page, a website and all of her DVDs are on Amazon. I love her! She is who got me lifting heavy weights, and only then did I notice a significant change in my body!! And please, if you ever have any questions regarding working out or food let me know!!!
Im off to eat my dinner. Shredded sugar free BBQ chicken over brown rice and steamed green beans!

Shena-week 3

Im a little grumpy right now-stress at work, so Im trying to focus my thoughts!! I had a bad Sunday guys...I ate kinda crappy. Then right before bed I made myself a butter pecan/hot fudge/caramel sundae. Not cause I was hungry, or even because I was craving it-i ate it cause I was bored!! UGH!! So, yesterday and today I ate very good and healthy. I made these really good 'omlet muffins' for breakfast. Im not a big egg fan but these are tasty!!!
 Although I havent been to the gym yet this week (yesterday I had to go shopping for my neice's birthday and today I have a hair appointment after work) Im still feeling pretty good about my choices!!
Now, before every hair appointment I stop at DD for a coffee treat for me and my stylist. I think Im going to look at DD website and find a 'not so sugary/high calorie' coffee. Sigh. I sure do love caramel iced lattes though.....but my little 'holiday' belly pooch doesnt need it. And since I wont get home until probably 7 or 8 tonight I already planned to have a big salad (already prepared and in the fridge) and a piece of leftover honey chicken from dinner last night. I just plan on throwing the chicken on top of the salad and smashing! I wish I had more inspiring things to talk about today...but like I said. Cranky. Hopefully getting some fun colors in my hair tonight will make me feel better!!! =)

Shena-Week 2, Recipes

Good afternoon ladies! Im sitting at work thinking that I wish I would have shaved my legs so that I can wear shorts to the gym! We are having a bit of a heat wave and I know the gym is going to be hot, humid and stuffy!!
Anyhoo...I hope everyone is having a great week so far! I went out to eat to O'Charleys last night and before I went I got on O'charleys website and got the nutritional info for the whole menu. I ordered the 6 oz grilled top sirloin for 300 calories, a side of asparagus for 80 calories and a side salad with oil and vingager dressing. It was a nice healthy dinner...until...I ate 3.5 rolls with butter. Whoopsie!! Bread and carbs are my weakness...I honestly could not stop myself!! Ok, lets be honest...I could have.
Well I know I promised some recipes so today I am going to share my favorite brown rice recipes!! Now, I know a lot of people do not like brown rice. I used to hate it!! But then I discovered yummy healthy ways to make it delicious! I have 3 go to rice dishes...all made with instant brown rice:

ASIAN STIR FRY

• Prepare rice according to package
• Meanwhile sautee some garlic, onions and celery (chopped in small peices) in some canola oil
• When veggies are done mix in the cooked rice
• Add a few drops of seasame oil (go light on this kids! Sesame oil is strong!)
• Mix it!

Add soy sauce if you like. I usually dont.
I love this stuff!! Goes great with some shrimp or chicken or pork!!!!

MEXICAN RICE

• Start with the above 3 bullet points
• Add a little olive or canola oil just to moisten the rice
• Add a few shakes of Cumin
• Mix it up!

I sometimes will add some jalepeno peppers or some cayenne pepper to give it some spice

EVERYDAY RICE

• Same as above, however just use a little olive oil and garlic salt to flavor the rice instead of the cumin or sesame oil!

I honestly eat this rice 2-3 times a week. In fact my lunch today was the mexican rice topped with my homemade black bean salsa!!! Also, the Mexican Rice would go good with Jenn's chicken fajitas...

It is cold!

Hello all!! I am currently at work and Im trying to find motivation to go to the gym on this COLD northeast Ohio day!!
For those of you who dont know me, my name is Shena. I am 30 years old and I live in Ohio with my 2 cats Puffy and Lumpy. I work for Public Housing and I have an awesome boyfriend and family that I adore.
I am not overweight. I joined this blog to give out some tips about healthy eating and exercise and also to hopefully learn some tips myself! I actually enjoy the gym (once I am there), getting there is sometimes the problem.
I hate cardio....HATE IT. But I LOVE lifting weights. I wish more females would lift heavy weights!! I did not see a significant change in my body until I started weight lifting...so more on my back story:
While I was going to college for my undergrad and masters degrees I was a full time bartender. It paid the bills and it paid for school! I loved it, however the long, late nights of drinking and eating bar food (or worse eating McDonald's or Taco Bell at 3AM) took its toll on my body. I am 5'5 inches tall and have a slender build. I was up to 150 pounds by the time I graduated with my Master's Degree. After I got a 'big girl' job with normal hours I started working out at home. You know, DVD's and things. I also had a treadmill. Paired with no longer eating crap food I quickly dropped the weight. I stayed pretty consistant with the DVD's. I have a few FAVORITES that I recommend!! I did some research and found a trainer by the name of Cathe Fredrich. Her DVD's are AMAZING. She concentrates on weight lifing a lot. Heavy weightlifting. I fell in love. I felt so strong!! That's when I decided to join a gym. Ive always hated gyms before, but a Planet Fitness just openend up down the street, so I joined. I have been going no less than 3 days a week for a year and a half now! I enjoy lifting freeweights and doing the machines. And it is a big ego boost when you are the only girl lifting weights with all the boys!!! I have also made many friends at the gym who work out with me sometimes and give me pointers.
I love food. Seriously. I can out eat my boyfriend almost ALWAYS. Its funny, whenever we go out to eat with his family, his brother in law stares at me in awe. He cannot believe how much I can eat. Reining in the appetite is a DAILY struggle for me. It helps that I live alone and cook meals for myself. I simply don't buy junk at the grocery store. But when I do go out to eat (about once a week, sometimes 2) I splurge. But I dont beat myself up over it! Tomorrow's a new day!
I love to cook and have many healty recipes to share!
Ok...I think that's enough from me now! Im going to eat myself some rice cakes and PB before I hit the gym. BRRRRR!! Stay warm friends!!!