It's turning out to be a very merry Christmas :)

The warmth and joy of Christmas is truly healing for the heart and soul. The last several years have really been a struggle (to put it mildly) for me, personally, and at several points along the way, I believed that joy would forever be gone.  This Christmas season just might be the first I have really felt content/happy/hopeful since I was a teenager.

When I was little, my Gramma would make divinity and fudge, my other Gramma would make hartshorn sugar cookies (it's an incredibly yummy German cookie), Mom would make shortbread and other cookies, and I always made the no bake chocolate/peanut butter fudge cookies and cinnamon rolls - all of which are still highly requested.

But. . . having lost any semblance of hope, I stopped doing much cooking and baking altogether.  However, feeling that fire reigniting deep somewhere in the recesses of my heart where I thought Love had died, I found myself wanting to make Christmas goodies again, so Mom and I spent a couple days making cookies, and today I made some good, old fashioned Rock Candy. It has really been soul soothing. I never used to like rock candy, but I must say these are quite tasty.

For flavors we have Bubble Gum (Oh. My. Goodness!!!), Pineapple (these are sinfully addictive - I think they're my favorite), Cinnamon (very traditional), and Raspberry (because apparently other people like it).

These are the Raspberry flavored (in bags)
And the Bubble Gum flavored (not in bags).
Heads up - I now understand why blue is used to color raspberry flavored foods.
Believe it or not, I used two different dyes - one red, one pink.
Yeah - I can't tell the difference, either.
These were in molds, and about half the mixture was poured into a pan and broken into pieces, as is traditional.

Just package them in clear cellophane and tie with a shiny tie or ribbon. This is so easy it might be a new tradition!  On Tuesday I will be icing the rest of my snowflake cookies, and on Christmas Eve Mom and I will be making Divinity - woohoo! 

If you don't have much time, need some easy little gifties, or just want something homemade that is easy *and* tasty, then you NEED to try this Rock Candy recipe.  They're pretty, too!  I know, I know, corn syrup is the devil, BUT it can help with a cough, too ;).

For the recipe:

1 1/2 cups Karo syrup

1 cup water

3 3/4 cups sugar

1 pinch of salt (just trust me)

1 dram of flavor oil

Food coloring, optional

(For fruity flavors, you can add a teaspoon of citric acid with the flavoring)

Combine syrup, water, sugar, and salt. Over medium high heat, stir until sugar is dissolved. Clip a candy thermometer to the side of the pan (make sure the bottom is in the syrup but not touching the bottom of the pan)). Stop stirring and let the mixture boil until it reaches the hard crack stage on the thermometer (300° - 310°F, around 25 minutes). While you're waiting, line a large jelly-roll pan (or whatever pan you have) with aluminum foil and spray it with cooking spray.  Set aside.

Once the syrup has reached the hard crack stage, remove from heat.  Let sit for about a minute. Add flavor oil and food coloring.

When it's cool, lift out foil and break candy into pieces (or unmold).

Some people like to coat them with powdered sugar. In our dry, winter climate, I find it completely unnecessary. In my opinion, the powdered sugar makes them sticky and takes away from the natural beauty of the candy.

Eat, share, and enjoy, and if I don't see you before - Merry Christmas!

--Sarah

More Goodies for Crafties!

Aren't these just the cutest?!

As happens with most knitters/crocheters, the hat came from a need - my niece needed a hat that wouldn't fall off. Aunt Sarah to the rescue! As my brother put it, "that hat is ridiculously cute."A basic hat pattern with a flower embellishment and ear covers and voila! Cuteness! An exact pattern to follow at a later date, but anyone who knows their way around a crochet hook or knitting needle should be able to replicate it or something similar with no problems.

The hat should fit about six months of age.  My niece is not quite that old yet, but it will do.

The other item is for me :D. It's a very simple ear warmer, headband style with a flower embellishment, and yes, I will get this pattern to you as well!

Decoration Inspiration

Yes, with my mom!

Gold with glass and crystal ornaments and nativity under the tree.

More gold ribbon, white lights, and a bit more color with playful stockings.

This is an elegant but very sentimental tree decorated with a silver bow and ornaments given by family members.

My cat was "helping".

Old style cotton tree in white and silver and a nativity to remind us of the reason for the season.

My tree, decorated simply with a red and gold bow, some holly, and faux ice.

Another very simple idea. A red bow on garland over the faux fireplace. Little, red stockings, too!

Snowflake Cookies!

My mom and I had cookie making day (a couple, actually). These were not the creme da la creme, but I won't be making the really pretty ones until closer to Christmas, and y'all need to be making your cookies now!

If you hadn't figured it out by now, when preparing for gatherings, it's *always* a good idea to do as much as you can ahead of time - especially at Christmas. Just making your cookies, stick them (un-iced) in the freezer, then decorate them closer to the day they will be presented.

For these you can use your favorite cutout recipe.  For the icing there are several options.  You could use royal icing, candy coating, your favorite homemade icing. . . or. . . as I did in this case. . . cheat a little and use icing from a can.  Hey, after all that baking and cleanup, I'd had about enough.  Besides, these were the cookies that came out imperfect (from me being in a hurry). I'll do better on the ones that get taken to parties.

I got two cans of vanilla buttercream icing and dyed one light blue.  Spread that over your snowflakes. I put white icing in a plastic sandwich bag, cut the tip off, and piped it out for the decorations. They would be pretty sprinkled with decorating sugar, too.

My recipe:

1 cup butter, room temperature
8 ounces cream cheese, room temperature
2 cups sugar
1 teaspoon salt
1 tablespoon vanilla extract
1 teaspoon almond extract
2 eggs
5 - 5 1/2 cups flour

*Note: there is no baking soda or powder in the recipe.  That is how they keep their shape so well, but you could add a teaspoon of each if you like a lighter cookie.

Cream the butter and cream cheese. Add the sugar, salt, vanilla, almond, and eggs.  Beat until fluffy. Using a dough hook, add the flour one cup at a time.   Once the dough is mixed, refrigerate for two hours.

Heat oven tto 375°.

Roll dough out in portions to 1/8 inch. Cut out. Place cookies on ungreased cookie sheet and bake for ten minutes. Re-roll your scraps.

I got 5 1/2 dozen large snowflakes from this recipe. It leaves plenty of room for extra flour so no dough gets wasted with re-rolling.

Eat and enjoy! :D

Mom's snowflakes

More of Mom's cookies. Good times! :D

Cutest Baby Mittens Pattern (crochet)

I made these for my niece, Helena.  They are so adorable, and I cannot *wait* to see them on her.  (Hey, it's everything under my sun. You're going to see a variety show here.) 

And I made another pair for someone else's coming baby boy in camp (minus the ruffle).

The great thing about them is they are really easy, and the ties are work well to secure them in place (store bought mittens don't always like to stay on). 

If there are terms or abbreviations you are unfamiliar with in the pattern, use YouTube or Google to see a tutorial. The mittens as shown were made with "G" hook and cotton yarn, and are slightly bigger than 0-3 months. 

Enjoy! :D

For the pattern: 0-3 months, using an "E" or "F" hook

Make a magic ring. 6 sc in ring. Join with slip stitch. Row 1. Ch one, turn.

Row 2: 2 sc in each sc. 12 stitches.  Join with slip stitch. Ch 1, turn.

Row 3: *1 sc in (each) next 2 stitches. 2 sc in next stitch. *Repeat from * to * to end of row. Close with slip stitch. 16 stitches. Chain one, turn.

Row 4: *1 sc in (each) first three stitches. 2 sc in 4th stitch.* Repeat from * to * to end of row. Join with slip stitch. 20 stitches.

Rows 5: *sc in each stitch. Join with slip stitch. 20 stitches, turn.* repeat from * to * through row 10.

Row 11: Chain 2. *Hdc in next stitch, chain one, skip a stitch, hdc in next stitch* repeat from * to * to end of row. Join last chain to beginning of row with slip stitch. 20 stitches. Chain 2, turn.

Row 12: dc in each stitch. Join with slip stitch.

Row 13: *chain 3. Skip a stitch. Slip stitch in next stitch* Repeat from * to * to end of row. Fasten off.

For the ties: Chain 50. Fasten off. Weave chain into mittens in row 11. Tie into a bow.

That's it, all finished!

This is my own pattern, but you are more than welcome to use it and sell the mittens you make.  If you post the pattern, just please link back to this page. Many thanks and happy crocheting!

--Sarah

Modified Star Stitch (crochet)

Since picking up crochet again (after about a ten year hiatus), I noticed something quite lacking about my collection - a case for my hooks. The case I'm going to demonstrate for you today is very sturdy, can be easily customizable, and works up reasonably quickly.

You can fold it

Or roll it

The star stitch creates a very nice, thick pattern that is great for all sorts of projects. Generally it works with an odd number of stitches plus three or multiples of (2+1) plus 3. This is worked slightly differently than other star stitches because with each star cluster, one stitch of the base number of stitches is lost. Therefore, the star isn't completed until the next row with clusters of half double crochets. 

I used an "I" hook since I crochet much looser than the average crocheter (apparently, by the patterns I've used anyway), but an "H" would work quite nicely. You'll want the pattern to allow for all the different sizes of hooks to go through - snug enough for the small hooks to not fall through but large enough to hold the larger hooks as well.

For the pattern: okay, here's where you might get frustrated with me. I can't remember how many stitches I used to start. I think it was 78. I know for sure the pattern works with a start of 64 stitches.  I made it that way the first time but ended up starting over because I wanted a larger case. You'll just have to check after your first row. If the stitches work out right, continue to the next row.  If not, you'll need to rip out the row and add (or subtract) the number of stitches it will take to make the stitch work. It's not as difficult as it sounds, even for a beginner.

Okay.

Chain 78 (or however long you want it to be).

Row 1: pull up a loop in (each) the second, third, fourth, fifth, and sixth chains. There should be a total of 6 loops on your hook. Yarn over, and pull the yarn through all 6 loops (see below).

Row 1: pull up a loop in (each) the second, third, fourth, fifth, and sixth chains. There should be a total of 6 loops on your hook.

Yarn over, and pull the yarn through all 6 loops.

Close the star by chaining 1.

*Pull up a loop in the middle of the star just created, another loop in the last stitch of the last star (reuse the last chain stitch), and another loop in (each) the next three stitches. Again, there should be six total loops on your hook.  Yarn over and pull through all six loops.*
Repeat from * to *  the end of the row. Half double crochet in the last stitch. I modified mine (see below) to make a fuller, thicker stitch. Chain two, turn.

 

For the half double crochet, I also pulled a loop through the star before yarning over. I don't know if this is a stitch that is used or what it would be called. I just like that it fills it in nicely, not leaving an awkward gap.

Row 2:
Half double crochet in first stitch, then clusters of three half double crochets in the center of each star. One more half double crochet at the very end (so, clusters of three in each star, plus one extra half double crochet at the beginning of the row, and another at the end of the row. Chain 2, turn.

Row 3:
Pull up a loop in the second chain from hook and in the next four stitches. Again, you should have 6 total loops on your hook.  Yarn over and pull through all six loops. Chain one. *Pull a loop through the star you just created, another through the last stitch (reusing the last stitch), and another in (each) the next three stitches. Yarn over and pull through all six loops.* Repeat from * to * until the end of the row. One half double crochet at the end of the row. Chain 2, turn.

Rows 4+ (you determine the number. Mine ended up being 17, ending on the star clusters): Repeat rows 2 and 3.
Finish off, weave in ends.  

For the tie, I chained 80 and did a slip stitch back into each chain. Just a chain seemed a bit flimsy in comparison to the case, but a full single crochet didn't exactly work, either. A slip stitch made the chain nice and sturdy, keeping with the rest of the pattern. I just slipped it through a stitch on the edge and called done. You could attach yours.  I didn't find it necessary.

Stick your hooks through as above. I left room to grow or to attach a pouch to keep scissors and notions.

I hope you like it! :D 

And if I've made any mistakes, I know someone out there will let me know! ;)

Cheers!

- Sarah

Smile - It's the Holiday Season!

I know, I know.  Once again I've failed to be consistent with blogging.  I could give you all the excuses why, but really, I've just been tired.

The holiday season is in full swing, I've become an aunt, and it seems like things get busier and busier. In all the busyness, once again I've been reminded how important it is to take care of our bodies not just with exercise but also with plenty of rest. This past month has been quite taxing. Insert all known health advice here ______________.

Moving on.

I hope everyone's Thanksgiving was as wonderful as it could possibly be.  Friday I spent the day making cookies with my mom, and there are still a lot more to make! I've got three Christmas trees up (yes, three) and my fake fireplace decorated :D.  Good times, good times.

The third tree hasn't been decorated yet, so no pic. Also, I am working on a tutorial for a crochet stitch that I would love to take full credit for, but it's really just my own variation of a very traditional stitch.  I will say, though, that it took me *days* to find a pattern that was written correctly, and then it took more days to figure out a modification that worked for my purposes. Also, I made some really cute booties and mittens for my niece, so I'll have to get you pictures for that as well as a tutorial.

So cheers! And be sure to check back often through December :D.

An Angry Homage to Fried Dough

. . . and other useless rants.

That's going to be the title of my book, if I ever write one.  I have a lot of rants, and I don't know why, but the one about fry bread really gets me riled up.

In the U.S. the natives go nuts over it like they have a patent on fry bread.  Everyone is like, NOMUHGAWD YOU GOTTA TRY MY RECIPE NO ONE'S IS BETTER! Even though their recipe only differs by 1 microgram of sugar from every other recipe.

I mean, every culture in the history of the world has had fry bread and every form of it imaginable. Every form of dough has been fried and had sugar and cinnamon or any number of other sweet goodness put on top, in, or around.  The treat is so glorious that every civilization has done it.

If it is food, it has been fried. 

And there's always someone who thinks they invented the idea of taking store bought biscuits, frying them, and adding cinnamon and sugar.

Okay, first, that, like any other fry bread, is not new.  Second, it's really not that good. 

Where am I going with this?  I don't really know, so I'll wrap it up here.  And if you haven't had fry bread yet (they call 'em elephant ears at the fair), find a recipe, and make them.  It's so easy even you can do it. And if you really want to amaze your friends, buy a can of biscuits, fry 'em up, and tell everyone it's the best thing ever.

Whoa! I just realized I didn't post this!

What have I been up to?!

I know, I know - I've been MIA, and *gasp* it's not been because I've been working out so hard (or at all, whatever).

Nope, between migraines and family, I've had little to no energy, but have been concentrating what energies I do have into a very therapeutic hobby.  Make fun if you will, but it has been quite relaxing.  I picked up my crochet hook to make a blankie for my niece (due in September), and it was very relaxing.  Now I understand why my Gramma loved doing it so much.

My niece's blankie

When I finished with that, the next natural step was to get on Pinterest and start looking at crocheted dresses.  It's a lost art, I tell ya.  I started making my own and ran out of yarn, which will have to be ordered because apparently our local craft store must only stock up once every two months.

Unfinished dress

If you can't find clothes you like, just make them!  Yeah, I know it's not that easy.  At least I can crochet.  If I even look at a sewing machine the wrong way it will break.  It will be cute when it's done.  In the mean time, I'm working on another dress, pretty much the same as the white one, just a different color.

Totally doesn't resemble a dress. . . yet.

The top is made separately from the bottom.  It was easier to do the fittings that way.  It looks much better in person. Sewn together, it will have the same shape as the white dress.  Of course there will be pics of the final product! . . . when it's finished, that is. :D

Cheers!

Let's Yoga!

I've never tried yoga before because it seemed kind of boring, but these days I could go for something a bit more calming, perhaps relaxing.  I hope. It will probably be awkward at first, but I'm ok with awkward.

I found this routine at Popsugar (it may be a girly name, but these exercises aren't just for girls!), and it looks doable for my fitness level.  Plus, it wouldn't hurt me to work on flexibility.  Maybe I'll get someone to get pics of my outtakes.  Then you can laugh at my mistakes, too.

Also, I gorged on cake and pizza the last two days, and it was good!  Eat well most of the time, and you can do that and enjoy it without guilt!  I semi regret the cheese, as now I have a (mild) rash on my arms and legs (dairy allergy), but otherwise it was very satisfying, and I don't have any cravings today except for healthy foods.

Let's go yoga it up!

Chicken with Pasta and Lettuce

I made this one evening to use up a bunch of lettuce from the garden, and it turned out pretty tasty.

I rarely measure ingredients, so if you need an exact recipe, you're out of luck, but you should still try it.  Don't let the kitchen intimidate you!

I used:

3 boneless, skinless chicken breasts, diced
1 large onion, sliced
3 cloves garlic, minced
About 1/2 box of Penne pasta
A bunch of fresh leaf lettuce (it wilts down a bit, so you need more than a handful or two).

Cook the pasta according to package instructions.  While the pasta is cooking, heat 2-3 Tbsp. coconut oil over medium high heat.  Don't skimp on the oil (it's good for you and will be coating the pasta later). Add the onion and garlic. Sauté until onions are soft.  Add the chicken. Season generously with salt and pepper.  Cook chicken thoroughly.  A little browning gives nice flavor.

I'm not a good photographer, but you get the idea.

Drain pasta and toss with the chicken, coating the pasta with coconut oil like so:

Remove from heat.  Add lettuce.  Toss.  Give the lettuce a few minutes then stir.  Serve warm.

Yeah, it's not set all pretty on a nice dish with a slice of lemon, but I was just too hungry and couldn't wait to eat.

It would also be great with lemon zest - experiment!

Okay, I couldn't wait until tomorrow.

For those who know what to look for, you'll understand why I'm pretty happy with my progress in the last 30 days.  I managed to get in 3 solid days of exercise per week, some days HIITing, some days doing (light) weight training to increase definition, and some days just a walk.  I reduced sugar, still having my sweetened tea and occasional cake.  Admittedly, I had McDonald's a few times (a few - don't be going out and eating every burger and fry in your vicinity). So see? Changing habits, even if just a little at a time is totally doable, even if you have obstacles standing in your way.

When looking at these before and after photos, keep in mind that I'm at a point where differences are not as noticeable unless I make more dietary changes and up my workout routines.  If you are just starting, you will see changes at a faster, more noticeable pace.

When I started back in February, I had no definition and was the definition of skinny-fat. I haven't been tanning, and as far as I could tell, the lighting was the same, so I'm not sure why the "after" is darker.  Hey, I'm no photographer.

I am very self conscious about my butt, and am really happy it's not sagging quite so much. When bootyliciousness was handed out, I got passed by.  One of these days I may have to implement a build-a-butt program.

Be kind. I see people get shredded on fitness pages sometimes, and it's not cool. I'm definitely feeling more fit, and, of course, I will be continuing to find the right balance of exercises that will help me build my strength while not causing headaches, which is my biggest challenge.

I've actually gained a couple pounds since starting, and I'm not complaining.  Everything still fits, looks better, and my muscles are firmer and more dense (like my butt).  If you are afraid of gaining weight, don't be.  Go by your before and after photos, how your clothes fit, and how you physically feel - not by the scale.  Muscle is lean, dense, and will help you burn off fat, if that is your goal. No matter if you want to be healthier or lose weight, the prescription is the same - eat cleaner and be active.

Also, look for more recipes in the coming weeks :D.

Here's to your health and mine ~

Sarah

Progress pics tomorrow!

Tomorrow I will be posting progress pictures from one month of light exercise (3x a week) and reduced (not eliminated) sugar.  Hopefully you have either taken before/after photos or will be motivated to.  Motivational/progress photos are one of the top tools used by all types of people who experience success in their fitness goals.  This is because once you can really see the effects of all your efforts, you want to keep it up!

Remember, if you are just starting out, don't worry about which exercises make your shoulders look a certain way or fuss over your heart rate (unless you're going really hard and feel like you're going to pass out).  Beginners really need to focus on finding something enjoyable and getting used to being active.

One thing I haven't discussed yet that is really, really important - using food as a reward is a no-no.  If you do this, it's a glaring sign that you have an unhealthy relationship with food.  If you are using food as a reward with your kids, stop immediately, unless your goal is to undermine their health and pass on your unhealthy relationship with food.  If you are doing this, please find resources to help you see food differently (as a source of sustenance and health), and find another source of reward - perhaps buying that new item you've been needing or wanting (within reason, we don't want to start any new addictions).  It just needs to be something you like that isn't food.  We need to enjoy our food, but that is ongoing.  We should enjoy every dish we make, every bite we eat.  If this is happening, there is no reason to use food as a reward.

Choose Life.

Food!  Let's talk about it.  We all love it.  We all need it.

. . . and we need to do it right.

Halt!  Don't click off!  Stay right here! This is really important!  You don't have to cut out all the things you love.  Actually, nothing is off limits.  It's just time to broaden your horizons and incorporate some super healthy (and super tasty) dishes.

You may have heard the buzz phrase "clean eating".  Don't tune out when you hear it because it's a conversation we need to have. Would you be surprised to hear that there really aren’t any health goals you can achieve without it?  The percentage of people with illnesses that cannot be helped (helped, not cured) by healthy eating is literally in the single digits, and there are many health issues that can be completely resolved through healthy eating.

You can exercise from the time you get out of bed until you reach muscle fatigue, but if you're always going through the drive thru or grabbing for foods that have had the nutrients processed out of them, you're going to make progress at a level that will greatly discourage you.  You will have a slightly more toned body, but you will probably still have plenty of extra fat.  This is why people give up on exercise after a month (if that long) when they don't see as much progress as they'd hoped for, especially if they've worked their booty off.

There is no set definition for "clean eating", and I would steer clear of anyone that recommends going vegan, gluten free, and dairy free.  If you choose to do that, of course that is perfectly fine. Mostly I want the average eater to know they don't have to switch from their current diet to something that won't be sustainable for them.  It's more important to make changes you know for sure that you can continue with and won't give up on every time a craving hits you. 

I recently found out I am allergic to milk (not lactose intolerant).  This one thing has already greatly limited my options and is really taking some getting used to - especially since milk is in so many food products, and I love cheese and yogurt.  I tell you this because I, too, am making adjustments, but also it's important for you to know that unless you truly have an allergy, a diagnosed intolerance, or Celiac's disease, there is no reason to cut out an entire food group.  When I quit drinking soda, that was hard enough, but milk is much harder because it's something I really love and it's in a lot of products - a lot of healthy products!  Don't make things harder on yourself unless you have no other option.  We want to stay in this for the long haul.

To eat clean is to clean up your eating.  Eat foods as close to their natural form as is practical and possible. Veggies - raw, steamed, or stir fried.  Meats - fresh and, if possible, without hormones or antibiotics.  Eating clean is actually quite simple since the food takes little preparation and less cooking time.  Most foods I make use one pot, sometimes two.  Hey, I don't like doing dishes, either.  The less processing and lower cooking times retains more of the food's healthy qualities (with very few exceptions).

Things to stay away from are prepackaged foods, heavily processed foods, additives, and chemicals.  There is something companies use called "the bliss factor", and they make no bones about it (it's not a conspiracy, they unashamedly admit to it).  The bliss factor is the balance of sugar, salt, and other flavorings that give people a rush similar to using a drug (seriously).  This keeps people buying their products.  It's ingenious from a seller's standpoint, but it sets the consumer up for a lifetime of unhealthy habits and as a consequence, an unhealthy life.

If you rely on takeout, Pop Tarts, frozen dinners, or lots of other prepackaged foods, this may start out as a challenge.  You may want to start by swapping out two prepackaged meals a week for two clean meals a week. As you begin to eat healthier, you will find your body wanting more of those healthy foods, and it won't seem like such a chore.  You'll begin to have more energy and have some sense of wellbeing.

These changes will result in physical changes you can see.  This will serve to further motivate you.  This is not a crash diet that will fail or mess up your metabolism, causing you to gain weight. This is a life choice.  In every situation you can choose life or death.  Choose Life.

You will want to surround yourself with people who have similar goals because believe this - there are a whole lot of people who not only want to hang on to their unhealthiness, but they will purposefully undermine your healthy efforts and try to get you eating more of those unhealthy foods.  When you are at a family event, carry-in, or any type of potluck, just go for the foods that seem the least processed.  Just because something was made at home does not mean it's not processed or bad for you.  Fill up on the good stuff so when people ask you to try something unhealthy, you can honestly say you are too full. 

You can do this.  Choose Life.

Warmest regards,

Sarah

Today's HIIT & pep talk

The two weapons you need to have in your exercise arsenal are support and a routine you enjoy.

Support - you need support from someone - anyone.  This is why group exercises or classes are popular and successful.  People in the fitness community are usually very eager to offer help and support.  Surrounding yourself with positive people who have similar goals will make everything so much easier. If you don't have anyone to support you, there are hundreds of online communities.  Two of my favorites are Body Rock and Pop Sugar Fitness for their awesome positivity and motivation.

Routine you enjoy - in the routines I give you, if there is an exercise you hate, swap it for something you like. Just go over the routines and decide beforehand the substitution.  Consistency is what's going to really give you the change you want to see.

Today we are following the Body Rock routine here.  Click to watch the video.  Watch it once through so you know it before you start and if you'll be swapping any exercise(s) out (I'm swapping a couple, myself).  If you do switch out any, either ingrain it in your brain or write it down so you'll be ready when it's time to change exercises.

Happy HIITing, and be sure to check out the before and after pictures from this BodyRocker - HIIT works!

You gotta check this out!

This is from the Body Rock Blog (<-- click link).

Show this girl some love!  These before and after results are amazing.  This is thee stuff that keeps me going.  Results won't be as fast with only three times per week, but I see this kind of result with HIIT literally all the time!

I have yet to meet someone that HIIT hasn't worked for on some level, even if they can't do it five days a week.  The results are tangible, and when you start seeing changes, you get more motivated!

Best wishes and happy HIITing!

-Sarah

HIIT Abs

For those following the workouts, it looks like we're going to be sticking to three days a week for a while.  If you would like to do more, you can always repeat older routines.  To change things up, change the interval times.  Keep the ten second rest, but increase the exercise time.  Go up to 50 seconds or even a minute.

Today's HIIT - Abs! Set your timers - 20 seconds on (or more if you're feeling frisky), 10 seconds rest, 8 rounds.  Run through three times to get a 12 minute workout that will increase your resting metabolic rate for 14 hours.  I've embedded tutorial links on two, but if there are any exercises you don't know how to do, be sure and look them up on YouTube before you start.

HIIT Abs

Lateral V ups, right side
Jumping Jacks or Skip Rope
Lateral V ups, left side
Jumping Jacks or Skip Rope
Bicycle Crunches
Jumping Jacks or Skip Rope
Tuck Abs
Jumping Jacks or Skip Rope

Stretch and grab a (healthy) bite to eat!

We all hit some bumps on the road.

Are you sore from yesterday?  Good!  I am, too. 

Today we are going to revisit our awesome core workout here and our arm exercises here.  If you want to get in some cardio or do some HIIT, I totally support you.  You can go for a walk or do yesterday's workout or our Tabata from here.  I'm going to have to lay off the cardio today. 

Unfortunately I've had an old injury rearing its ugly head for the last week and a half, even with the down time from the last migraine.  I have an Achilles tendon that goes bonkers any time I do cardio (and apparently squats) more than twice as week for an extended time (like a few weeks or more).  The point in telling you this is not to go on about my problems. 

The point is to let you know that it's normal to run into snags and have to change up your program.  I won't get as drastic results as I wanted, but with consistency even a very low impact routine with muscle toning will make a big difference, just you wait and see!

I say all this to encourage you.  I do not work out all the time.  Between the migraines and this Achilles tendon, I've been getting three good days per week in - and not overly intense days - very doable for the average person, and you will see that even three days a week makes a difference, especially if you can reduce your sugar.  As I've said before - reduce, not eliminate.  My drink of choice is lightly sweetened tea (I just heard the health gurus gasp). Like I said yesterday, it's not "all or nothing".  I'm still improving and working my way toward better eating, too.  Progress is still progress, and anything is better than moving backwards.

Warmest regards,

Sarah

You want to see results.

Today's workout will make you sweat and work your booty no matter your fitness level.  These workouts are not just designed for women, either. 

I know more men who utilize HIIT than women.  Why?  Because it delivers.  You can see results in as little as two weeks.  You're working your whole body and getting cardio in at the same time.  You don't have to spend hours at the gym.  You just have to HIIT it.  Push yourself.

I want you to really give it all you've got today.  It starts out harder and gets easier as you go.  Remember that when it looks like you're half way through.  On paper you'll be half way through, but in reality you're 3/4 through.  The reps reduce in number the whole way through.  If you have to stop a few moments and catch your breath, that's okay.  Just pick up where you left off.

Remember to cut back on sugar.  Notice I said cut back, not cut out.  It's not all or nothing. In order to stop the cycle of binging, you have to allow yourself a small amount of your goody of choice.  Small.  Too much of a good thing is still too much.  Have a piece of dark chocolate after dinner (a piece, not a bag) or a small piece of cake.  Make wise choices. 

With better eating, you can see results in your body up to 80% faster. That's a big deal.  The truth is, nice abs are made in the kitchen. If you don't eat correctly, you will end up frustrated because your results from working out will be miniscule.  This causes a lot of people to give up.  I'm here to tell you, it's not that hard. If you plan on having a sweet treat, then have a low carb, lean dinner.  If you're having chicken Alfredo or a side of cheesy potatoes, then just have fruit for dessert.

Today's HIIT:

50 jumping jacks
50 crunches

45 jumping jacks
45 squats

40 jumping jacks
40 crunches

35 jumping jacks
35 alternating crunches

You're over halfway through here, don't quit on me now!  Get a drink of water and back to HIITing it!

30 jumping jacks
30 squats

25 jumping jacks
25 pushups

20 jumping jacks
20 alternating lunges

15 jumping jacks
15 jump squats

10 jumping jacks
10 bicycle crunches

5 jumping jacks
5 crunches

Stretch and you're done!

Ok, so you may have to modify your goals. . .

. . . and that's okay.

Got slammed with a five day migraine.  That translates into zero activity for five days.  It would have been a cardio day, but by the way my head feels that would tip the balance then I'd be down for the count again. This does throw off the goals I had originally set, so a few modifications are in order, but I'm confident we will still see improvement mid month.

Thanks to Body Rock for this core workout that (with a few modifications) didn't tax my shoulders or neck or anything close to my head.  It's an awesome core workout you should give a go, too. Try to go at least two times through, more if your core is good and strong!

Unfortunately, I now have an aura, and the light is making me nauseated, so it's ice and lights out.

Cheese Steak Stuffed Peppers

It's what's for dinner, and you can eat as much as you want without worrying about calories.  Sound too good to be true?  Just trust me.  Add these to your diet, and your body will thank you.

Make double or triple to put in the freezer for when you don't feel like cooking.  To freeze, place unbaked, stuffed peppers in a freezer bag or other freezer container, and place in the freezer. Thaw before baking.

You will need (per batch):

4 bell peppers, halved and seeded
1-2 onions, julienned
2 cloves garlic, minced
1 teaspoon cooking oil
1 pound roast beef (or ground beef, steak, roast, or other lean meat), sliced
1 small can mushrooms, drained
Salt
Pepper
Your choice of shredded cheese or thin cheese slices

Heat oven to 375° F.

Spray an oven safe dish or pan with cooking spray.  Place peppers open side up on dish.

Heat frying pan on medium high heat.  Add oil, onions and garlic. Sauté until nearly caramelized.  Add meat and mushrooms. Salt and pepper generously. Cook until nearly all liquid has evaporated and meat is done.

Fill peppers (somewhat evenly) with meat mixture.  If there is extra, just pile it on top of the peppers.  Top with cheese (it's at this point you will set any aside for freezing, if you choose to freeze any). Bake for 20-25 minutes. Serve and enjoy!

These are quite filling on their own.  If you want to eat your fill and not think about calories, skip the side dish.  You won't go hungry, guaranteed!

Be sure to HIIT it today!

You want to eat healthier, but you're not sure where to start, and you know you won't stick with a complete overhaul.  I hear you.  You've probably tried a complete diet change, and maybe you even had good results, but for some reason it wasn't sustainable.

If this is you, instead of making drastic changes, let's ease into it a bit.  Time to get honest.  Think about your diet.  Really think.  How much soda do you drink?  What about potato chips, snack cakes, other prepackaged treats?  Fast food?  How often?  Let's start there. 

Instead of five sodas a day, cut down to one.  Do you normally eat a half a bag of potato chips? Fill a normal sized bowl, and stop there. Prepackaged snacky cakes? No more than one a day.  And if you already ate fast food today, then no snacky cake.

Yes, you can allow yourself a (reasonable, not super sized) treat every day, but just one (or two if you're weaning off a diet of nothing but junk), OR you can eat healthy all week, and give yourself a cheat day.  Either way is recommended by the pros and used successfully by people wanting to make positive changes in their diet.

I know it's extremely difficult if you are raising children to put in the extra effort to cook, but it's so very important.  Prepackaged meals make everything easier day to day, but this is the time to instill healthy habits.  It really is.  This cannot be overstated.  If they grow up with unhealthy habits, they will become unhealthy and often times unproductive adults.  It's a lot easier to already have healthy habits than it is to try to break bad habits.  Most people never break their bad habits - they end up making excuses for them and contribute further to our diseased society.  Popping a pill or injecting insulin is not a good alternative for an unhealthy lifestyle.  Ask a diabetic how much fun it is.  Not just the treatment but the disease.  Sadly, it is inevitable for many people with bad habits because they do not possess the will to change once they are an adult. 

Don't take the easy way out and set your kids up for failure.  It may be easier now, but it will be much harder later in many ways.  Does each meal need to be cooked?  Of course not.  I will cover more on this in future posts.  For now let's just work on setting in stone a quality decision to live better.

So today, do the Tabata (click here) routine from Wednesday.  One time through for beginners, twice if you're up for it, and three times if you really want to see changes!

As always, best wishes.

Sarah

HIIT it!

If you can spare five minutes, you can get a decent workout in. I will show you how, just stay with me here.

Here's the truth.  You don't have to exercise for hours on end, or an hour, or a half hour to get results, but you do have to be consistent.  High Intensity Interval Training (HIIT) has become my favorite method of exercise.  It increases resting metabolic rate, it takes less time to get the same effect as longer cardio workouts, it's not even close to boring, your whole body gets a workout, and you're done before you know it.  You don't need a gym or equipment for the ones I've put together, so it's also free.

Have kids?  Get them involved.  Not only is it a good time in their life to get them into healthy habits, but it will keep them doing something constructive and burn up some of that excess energy they have (while giving you the extra energy you need to keep up with them!).

No time to exercise is the number one excuse I hear, which is why I've put together five minute routines.  Get your five minutes in 3-5 days a week.  Build up your strength.  Start getting your energy back.  You might find you want more!  Repeat the routines for a more intense workout that will give you results you can see.  Go through them three times in a row, and you'll feel like you've gotten a real workout!

So here's how they work.  Some of my HIIT routines consist of 30 seconds of an exercise followed by a 5 or 10 second rest.  The Tabata routines (which is a specific form of HIIT) consist of 20 seconds exercise followed by 10 seconds rest.  These are especially good for beginners.

During the exercise period, you want to do as many of the exercise as you can while maintaining proper form.  If you can't do very many,  it's okay, just keep trying.  Keep moving.  Don't stop until the rest period.  During the rest period, catch your breath and get ready for the next exercise. 

If you see an exercise and don't know what it is, Google it before you begin.  Remember that most exercises can be modified if they are too difficult at first. Pushups can be done against a wall or counter to make them easier, or on your knees if you prefer.  When I do jumping jacks, I keep my hands at the base of my neck, not moving them as in a traditional jumping jack.  The reason for this is not because of difficulty but because rotator cuff tears have been associated with the arm movements of traditional jumping jacks.  If you don't have a jump rope - fake it!  Just be sure to do something in the exercise time, even if you have to march in place. If you need some padding for your bottom to do the crunches, get a towel if you don't have a special mat.

There are free timer apps that make it easier than watching the second hand on a clock, or they may be necessary if you don't have a clock with a second hand.  In your app store, search for "interval training timer".  Several should come up. Choose which one suits you.  For the Tabata routine today, your timer needs to be set like this:

Round -    00:20
Rest -        00:10
Rounds -  10

That will add up to 5 minutes on your timer. Your timer will beep when to begin, beep when it's time to rest, then beep when it's time to get moving again. If you are just beginning or only have five minutes, then at the end you are done.  If you're ready for more, catch your breath and start your timer again.  Feeling extra frisky? Three times through will give you a better workout than a forty minute cardio workout - in just 15 minutes.  These routines are versatile in that they can be as light as you need or extremely intense.  The main thing is just to do them and (try to) have fun!

By the way, I've seen advertisements for routines based on the exact same methods I will be showing you, and they are ridiculously high priced.  Mine are free and will give you results so long as you do them. Don't forget to cut down on the sugar.  You can't out exercise a poor diet.

Remember it takes more than a day to see results - so stick with it!

Here's your first HIIT, Tabata style- enjoy!

Use common sense. No more excuses.

Be positive.  Be positive about yourself and other people.  Don't shame fat (yes, I said "fat" and not "overweight" on purpose) people, but don't shame skinny people either. For some reason it's more acceptable to pick on "skinny" people. "You're so skinny!" is just as irritating to a thin person as "you're so fat!" is to an overweight person.  So just stop it, and all the junk that goes with it.  Never make light of someone's efforts to better themselves.

Outlook. Attitude. Motivations.

This is the baseline for all of your goals (health wise or otherwise, but today I'm talking health).  Having more energy, treating health issues or wanting to live longer to be around for your kids and grandkids (and actively be a part of their lives) are the types of goals and motivations that will get you on the track to success.

If you're only on a health kick to lose weight, it will be hard to drop and keep off.  Why?  Because either the change you want to see won't happen quickly enough, and you'll quit, or once you get down to a certain weight, you'll go back to your old habits and put the pounds back on.  I've seen this happen with many people, including bariatric patients, one of which is a surgeon.  You would think a doctor would know better, right?  They do, but they fall into the same traps as the rest of us.  We want results, but we don't want to make the permanent changes that give those results.  We'd rather pay for a fairly dangerous surgery and hope for lasting results than consider doing things differently than we do.

It's vital to love and accept your body no matter it's size, shape, or weight.  Part of loving your body means keeping it reasonably healthy. It's not just about appearance.  It's about being the best YOU you can be.  When your body is getting the necessary nutrients and your metabolism is up, you will be happier in general, not just because you feel better about yourself but because your endocrine system will be functioning better, and you'll be producing endorphins that improve mood and overall outlook.  Even if you have underlying thyroid issues or polycystic ovarian syndrome, you will benefit from making healthy lifestyle choices. 

Do it for you.  If you won't do it for you, do it for the people you care about.  People ALWAYS find time and energy to do what they want.  It's a matter of getting priorities in order.  Your health should be in the top part of the list.  Educate yourself on healthy eating.  Fresh foods will always trump processed any day.  In no universe are Poptarts, cupcakes, icing or cookies considered health food.  Not that they are off limits, but they should not be a part of every meal. . . or even every day.  Use your head. No more excuses.

This is your blog, too.

When I make these blog posts, I use "I", "me", and "my" a lot because this is a documentary of my journey, but this isn't meant to be a blog all about me.  The purpose is many fold - the most important of which is for others (you) to know that if there is hope for me, then there is hope for you.  If I can improve my quality of life, then so can you.  My methods may not work for you.  It has taken me many years to discover what is most effective for me (and that I will follow through on), and it may take a little while for you to get into your groove, too.  No matter where you're at, I'm here with you, and I'll be your biggest cheerleader.  We're all different, but we're all here on this planet at the same time, together, for some purpose.

It is for this reason I share my experiences and invite you to join with me in whatever capacity suits you.

Yesterday I deviated from my normal routine with my arm exercises, and am so glad I did!  The incline pushups were getting a bit boring but more importantly it gave me a renewed resolve to get strong again. "Mixing it up" with training is beneficial for many reasons. 

This is the simplified version. Muscles will build/tone/improve only to the point they are pushed.  If you do 20 pushups every day, your muscles will increase strength and tone for a time until they reach as far as they can with the amount of weight and reps 20 pushups gives them.  At this point, you will stop seeing improvement.  This is also why it's important to not workout every day.  Your body needs to rest, recover, and rebuild. By resting, you can go back to the same exercises, and they will become effective again.

I noticed a few weeks ago that my arms had plateaued.  There are dietary changes I could make (like cutting carbs way back) that would make a difference, but I already know that when I do that, my immune system takes a nose dive, I get crabby, then abandon ship and drown at sea.  Browsing some fitness sites, I saw some arm workouts using a resistance band and thought, "cool!"  Resistance bands add weight without using weights.

Thanks to the good people at the BodyRock blog for these.
http://www.dailyhiit.com/hiit-blog/

1) Sag Stopper

Start in a lunge with a band looped under back foot. Hold an end in each hand by shoulders, arms bent and parallel to floor, elbows behind you. Press arms straight out to front, level with shoulders (as shown). Slowly and with control, bring arms back to start so you feel chest stretch open. Do 8 reps. Switch legs and repeat.

2) X-Raise

Stand with feet hip-width apart, the end of a band under each foot. Hold the other end in the opposite hand so bands crisscross in front of you, hands at sides. Bend knees and squat, extending arms out slightly to sides. As you straighten legs to stand, simultaneously reach up and out (as shown). Return to squat for one rep. Do 12 reps.

3) Breast In Show Row

Stand on left leg, loop band around right foot and hold an end in each hand. Extend right leg and arms out in front of you to start. Bend arms and draw elbows straight back (as shown). Be careful not to hunch forward; keep back straight and shoulders down and back. Slowly release arms, keeping leg extended. Do 8 reps. Switch legs and repeat.

4) Kickback

Stand on an exercise band, feet hip-width apart, holding an end in each hand. With arms down at sides, squat and bend slightly at waist, keeping back flat. Draw the band behind you, keeping arms straight, squeezing shoulder blades together and feeling chest stretch open (as shown). Slowly release arms for one rep. Do 12 reps.

I used someone else's resistance band and WHOA!!! I had to grab a different one with less resistance!  Apparently there are different levels of resistance bands (noob alert!), so be sure and find the appropriate resistance band for your strength level.  You don't want it to be too easy, but not so hard you cannot get proper form (which is the mistake I made the first time).

That all took very little time to do, btw.  You could work on getting those in during TV commercials :D.

I also got in 100 Russian Twists.  These are so simple but I love them, they definitely improve the silhouette of your middle, and they're kind of fun - not how I would have described exercise a few months ago!  These can be done in the evening while watching TV, too.  Plus, if you're mind is distracted, you can get more in than you think ;).

For an example of a Russian twist, click here

Then I got up today and realized it's already Wednesday, and I still had not done any cardio, so I got in 40 minutes of low impact cardio, and I'm feeling good about what has been accomplished.  Now to have a healthy meal and relax :D.

Cheers!

Sarah

Hey! Bring Back my Motivation!

Once again (while working my arms today) I've been reminded how weak I've become since my constant struggle with migraines began.  When you feel bad it's already difficult to keep up with your normal activities.  When you have a migraine, it's impossible.  Have those chronically, and you're in a constant cycle of general "feel bads" followed by the actual headache, which can last from a few hours to a few days, followed by the fatigue and head fog that is residual from the migraine (which also lasts a few days).  If you're lucky, another migraine isn't already forming by the time one is heading out.

Anyone with chronic illness deals with this same cycle to some degree.  I tell you the truth when I say that it is more of a struggle to stay active during these times than it is dealing with the illness.  Some days getting out of bed seems like a marathon.  Combine that with dealing with family or friends who "just don't get it", and it becomes overwhelming.  They don't understand why you're grumpy or don't want to participate in every activity or family function.  They get irritated that you never feel well (join the club!).  All this serves to make you feel even worse about yourself than you already do.  Motivation level - 0.

There is so much I could say about that, but this is why it's imperative to be active when you are able.  Sometimes you're not able, and I totally get that, but when you are able, do something.  It doesn't have to be the exercises I post on my blog.  Just getting out and seeing people and talking to them will get your body making chemicals that will help you.  It will even boost your metabolism.  Make new friends if your illness gets in the way of your current relationships.  I know that may seem daunting, but you can do it.  It just takes saying, "hi", and being nice.  Strike up a conversation (stay away from religion and politics unless you are already familiar with the person).  Find out their interests.

When I lived in Florida, I lived next door to a very nice housewife that just wanted a friend.  It wasn't until a month before I moved back to Indiana that I met her and finally spoke with her.  We didn't have much in common for the most part, but we were both housewives looking for a friend!  What a missed opportunity that we didn't take the time to get to know each other sooner!  I promise you, there are people like that around you, someone just needs to take initiative!  Great things happen when good people get together :).  You'll feel better, your outlook will be better, and you just might get some motivation back.

Warmest regards,

Sarah

Incline pushups and reverse crunches!

That's what's on the exercise menu today!

It was going to be a cardio day, but I woke up with an odd desire to clean house.  By the time I had washed litter boxes, vacuumed, did laundry, and washed trash cans (gotta keep those stale odors away!), my heart rate was up sufficiently.  Also, the activity was aggravating my muscles and a slight headache was forming (my body's warning light).

So, I took a pause for a lunch of tuna and a protein smoothie. That may not sound appetizing, but I crave a lot of protein.  I feel enormously better when I consume plenty (again, listening to the body).  I'd have rather had a big steak, but that was more effort than I was willing to put in.

Feeling a bit more relaxed, I got in 100 incline pushups.

Incline pushup

I do mine using the kitchen counter.  I don't know why, but doing them on the floor seems very unappealing (even though I will do the crunches on the floor).  I didn't start out doing a hundred, either.  Remember I started working on getting back in shape in February.  At that time I was doing well to get in 20 (and I was ashamed at how weak I had gotten), so do however many you can.  Today I split it up - 40, stretch, 20, stretch, 40, stretch and done.

Feeling the headache trying to come back, time for another break.  Once my body mellowed back out, time for reverse crunches.

Reverse crunch

The reason for reverse crunches isn't because I favor them over other ab exercises - it's because my rear end is kind of small and my lower back is kind of bony, and doing sit ups a couple weeks ago in my undies on carpeting left my skin sore and raw, and it's still recovering.  They target the lower abs, and no matter your weight will help smooth out the belly.

I set a babaseline of 50, but ended up getting in 100.  Do as many as you can.  Anything is better than nothing!

I want to make a brief note here about bloating.  If you exercise but are still poodgy and bloated, it's probably because of your diet. Wheat is notorious for causing bloating, even if you are not allergic.  If you are concerned, see your doctor.  For most people it isn't an issue.  If you are self conscious about it, just be sure to avoid wheat or other foods that make you bloat a couple days before and the day of an event for which you may be concerned about your appearance.

Remember not to starve yourself.  Have some protein and healthy carbs, and less sugar.  Replace one of those sweet treats with a healthier but tasty alternative.

Best wishes on your journey,

Sarah