Make the Time

As of last week I have officially reached the 10-pounds-left-to-go mark. Victory is so close, I can almost taste it! Once I get to that point, I'm gonna keep this lifestyle going and see what happens! It feels great to know that I did this the right way, and that I can keep it up because I know how to eat right and exercise correctly. I've made healthy habits. It's not the weight itself; I see the weight as a reflection of my health, and especially my hard work.

I was watching The Biggest Loser finale tonight, thinking about how great they all looked, and I was seriously getting choked up just thinking about how much work goes in to changing your life like that. There are so many hurdles to get over: learning how to eat right, keeping the motivation to exercise, getting over emotional roadblocks, perfecting the balance in order to keep it maintainable, etc. It's just amazing to see other people change their lives like that. Many of them were on the verge of death, and now they are happy and healthy.

One excuse I used before, and that I hear a ton of now, is "I just don't have time to lose weight." True, it is much easier not to work out and pick up some fast food after work, but if you really want to change, you gotta make the time. Here are a few helpful tips:

1. Cook enough for leftovers. This happens to me whether I try or not. When you only have one person to cook for, plus a toddler that is hit-or-miss when it comes to meals, you end up with food to spare. Learn the proper way to freeze and reheat, or make just enough for two days so you don't get bored with it.
2. Plan time to work out. If you pencil in some time to work out and you require yourself to stick to that schedule you'll get it done. We all have more free time than we realize sometimes. You wouldn't let the day pass you by without going to work, getting dressed, or taking the kids to school, so make sure exercising is on your to-do list also.
3. Take the stairs. If you happen to work all day, plan a few activities to do at lunch. Walk up and down the stairs, take a walk around the building, or walk to a nearby restaurant for lunch. There are always a few ways to sneak in some exercise.
4. Buy healthy snacks and bring them with you. Out at school all day? Don't buy from the awful vending machines. Pack yourself some grapes, an orange, some carrot sticks, or even a few hard-boiled egg whites.
5. Package your own food. This one goes along with the previous tip. Sometimes it can be very time consuming to prepare a healthy snack and so we just grab whatever is the easiest when we are really hungry. When you first come home with your fruits and veggies, separate them into single-serving portions and place each portion in a ziplock bag. Then when you want a snack, it's easy to grab a little bag of something healthy.

How do you busy folks make the time to be healthy?

Roasted Ruby Tomatoes

This is a super quick and easy recipe to jazz up those veggies. These are especially great if you are just eating something simple like a chicken breast and want a little something special for your side. They also work well if you are cooking for company and you want to be healthy, but don't want to be boring.

WARNING: If you ever invite me to anything that requires me to bring food, I will bring either vegetables or dessert.

I'm a pretty basic person when I cook for myself. For the last couple nights I ate chicken breast that I had marinated in low-fat buttermilk, then seasoned and baked, with a salad on the side. I try to be a bit more exciting for other people though...

Roasted Ruby Tomatoes

1/2 lb cherry or grape tomatoes
1 tsp extra virgin olive oil
garlic powder, salt, and pepper

1. Preheat oven to 425 degrees.
2. Combine tomatoes and olive oil in bowl. Toss to evenly coat tomatoes.
3. Season with garlic powder, salt, and pepper to taste.
4. Transfer in a single layer to a small baking sheet. Bake for 6 to 9 minutes, or until some of the tomato skins begin to split.
5. Serve immediately.

It may not seem important to serve immediately, but it is! These smelled and tasted the best right out of the oven.

So what did I tell ya? Easy, right?!

More

I just can't get enough of this song. It's the perfect workout tune: hot beat and awesome lyrics. Check it out; you won't be disappointed.

Watch me as I dance under the spotlight

Listen to the people screaming out more and more

'Cause I create the feeling that keep 'em coming back

Yeah, I create the feeling that keep 'em coming back

So captivating when I get it on the floor



Know y'all been patiently waiting, I know you need me, I can feel it

I'm a beast, I'm an animal, I'm that monster in the mirror
The headliner, finisher, I'm the closer, winner

Best when under pressure, with seconds left I show up



If you really want more, scream it out louder

If you're on the floor, bring out the fire

And light it up, take it up higher

Gonna push it to the limit, give it more



If you really want more, scream it out louder

If you're on the floor, bring out the fire

And light it up, take it up higher

Gonna push it to the limit, give it more



Get up both your hands, I'm in the zone, tight, put 'em in the air

If you want more and more 'cause I can't wait to feel it

I go hard, can't stop but if I stop you just know that I'ma bring it back

Never quittin', don't believe in that



Know y'all been patiently waiting, I know you need me, I can feel it

I'm a beast, I'm an animal, I'm that monster in the mirror

The headliner, finisher, I'm the closer, winner

Best when under pressure, with seconds left I show up



If you really want more, scream it out louder

If you're on the floor, bring out the fire

And light it up, take it up higher

Gonna push it to the limit, give it more



If you really want more, scream it out louder

If you're on the floor, bring out the fire

And light it up, take it up higher

Gonna push it to the limit, give it more



Gonna push it to the limit, give it more

Gonna push it to the limit, give it more



If you really want more, scream it out louder

If you're on the floor, bring out the fire

And light it up, take it up higher

Gonna push it to the limit, give it more



If you really want more, scream it out louder

If you're on the floor, bring out the fire

And light it up, take it up higher

Gonna push it to the limit, give it more

Gonna push it to the limit, give it more

Confession

Stress. There's a lot of it hanging around me lately, and I don't handle it as well as I should.

My stress has a name and a cute little face, and likes to scream at me and call me "MOM-my."

And today when she came over me like a gigantic tidal wave I grabbed the chocolate orange I was saving for Thanksgiving, and without thinking, slammed it on the counter and ate 3 pieces.

A Healthier Thanksgiving

With the exception of the following recipes, I have tried every single item I've advertised to you. I don't make it a habit of sharing recipes that I don't know for a fact are good, but since Thanksgiving is around the corner and I really don't feel like making the feast twice, here are a few healthier dishes you may choose to incorporate into your meal. Remember, every calorie counts...and I'd rather save a few (hundred) for pie ;)

First, the grand turkey. Obviously turkey breast is going to be healthier than the dark meat, so why not buy just the turkey breast alone? Have you seen those suckers? The smallest one I could find was over 4 pounds!

Sage Butter Roasted Turkey Breast

3 lb turkey breast half
2 tbsp light butter
1 tbsp sage, finely chopped
1/2 tsp salt
1/8 tsp black pepper
1 tbsp flour

1. Preheat oven to 325 degrees.
2. Poke breast 25 times with fork.

3. Mix butter sage, salt, pepper in bowl. Rub over breast.
4. Put flour in small roasting bag and place in pan.

5. Roast for 45 minutes, or until thermometer reads 175 degrees.

Next, the sweet potatoes. I think we all know deep down that sweet potatoes with brown sugar, tons of butter, and a heap of marshmallows are more of a dessert than a vegetable. However, sweet potatoes are excellent for you! They are a fantastic source of fiber and vitamin A, as well as many other nutrients. Here's a recipe for "breakfast" sweet potatoes, but you know what, I'm a rebel and I'm making 'em for dinner.

Breakfast Sweet Potatoes

1 lb sweet potatoes, peeled and cut into ½’’ cubes
1/2 c chopped green bell pepper
1.5 tsp freshly minced garlic
1.5 tsp extra-virgin olive oil
1/4 tsp paprika
1/8 tsp salt, plus more to taste
Ground black pepper, to taste

1. Preheat oven to 400 degrees. Line a large baking sheet with parchment paper.
2. In a medium glass or plastic mixing bowl, combine the sweet potatoes, bell pepper, garlic, olive oil, paprika, and 1/8 tsp salt and toss well to combine. Transfer to the prepared baking sheet and arrange in a single layer.
3. Bake for 20 minutes. Turn the potato pieces with a spatula and bake 20 to 25 minutes longer, or until the potatoes are tender and the pepper is slightly browned. Season with additional salt and black pepper. Serve immediately.

Finally, one of the desserts I'm making. It's a Thanksgiving staple, so why not eat it guilt-free?!

Pumpkin Pie Bars

Cooking spray
1¼ c finely crushed low-fat graham crackers (about 9 whole crackers)
1/4 tsp ground cinnamon
1/4 c light butter, melted
4 large egg whites
One 15-oz can solid pumpkin puree
One 14-oz can fat-free sweetened condensed milk
1.5 tsp vanilla extract
2 tbs brown sugar (packed)
1¼ tsp pumpkin pie spice
12 tbs fat-free frozen whipped topping, defrosted

1. Preheat oven to 350 degrees.
2. Mist an 11 x 7-inch ovenproof glass baking dish with spray.
3. Mix the graham crackers, cinnamon, and butter in a small mixing bowl until combined. The crumbs should stick together slightly. Transfer them to the baking dish. Use a piece of wax paper about the same size as the bottom of the pan to press them to evenly cover the bottom. Bake for 6 to 8 minutes, or until the crust is slightly browned. Set aside.
4. Use a sturdy whisk to lightly beat the egg whites in a large bowl. Add the pumpkin and condensed milk and continue mixing. Next, add the vanilla, brown sugar, and pumpkin pie spice. Stir until well combined.
5. Pour the filling over the crust and bake for 35 to 40 minutes, or until a toothpick inserted in the center comes out dry.
6. Cool the pan on a wire rack for 10 minutes, and then slice into 12 bars. Transfer 1 bar to a serving dish and top with 1 tablespoon whipped topping. Refrigerate leftovers in an airtight container for up to 3 days.

My November

I haven't posted in awhile, so I thought I'd share some of what I've been doing lately. My goal is to work out for 1 hour, 6 days a week. The number of days tends to vary for me because if I overdo it in a strength training class then I'll give myself the next day to recover. I define "overdoing it" as "I can hardly walk the next day." Starting out new to squats can do that to you. Especially when doing squats with weights...ouch.

So far I've found 2 classes that I really love, and I take each of them twice a week. My Body Vive class is awesome. I always get a good workout without feeling like I'm gonna die. The class has about 30 minutes of cardio dance movement and then the remainder of the class is strength training. For the current class, that includes squats, lunges, and resistance training of the shoulders, biceps, and hips. We also do push ups and a series of exercises for the abs. The previous version of the class included resistance training for triceps instead of biceps.

The other class I take is Body Pump. That class totally intimidates me, but it is such an important class. It is an hour of strength training that focuses on high repetition of low weight. The goal isn't necessarily to increase muscle mass, but to increase muscle endurance.

Strength training is so important to me because it helps you lose weight faster by building your lean muscle mass. The more muscle you have, the more calories you burn just going about your regular day, which means it will be easier to control your weight. Ever watch "The Biggest Loser"? They aren't just running on a treadmill all day. They strength train! It is especially important for women to strength train because weight-bearing activities increase bone density, and women are at a higher risk for osteoporosis. Hear that, ladies? Strength training isn't just a man's game!

I made an observation a few weeks ago that really helped me change some previous perceptions I've had. I noticed how there are different kinds of thin. There is supermodel thin, and there is what I call personal trainer thin or athlete thin. When you think about models, you probably think they don't eat much, and you'd probably be right. Chances are they even participate in unhealthy behavior, or an eating disorder, to maintain their thinness. Eating a slice of pizza would be out of the question. But when I see my friends who are athletic, who are still thin, but strong, I notice that they eat correctly, and they can manage to eat normal portions. They eat healthy, but they still indulge on occasion. Eating a piece of pizza is no big deal when it's an occasion thing. Yes, some people are just blessed with a nice metabolism, but for the rest of us, we need to make the connection: a strong, properly-fed body is a healthy body. A body that you don't have to obsess over. Isn't that what we really want, to stop this compulsion to worry about our bodies every day?

What's the goal here? Is it to be thin, or is it to be healthy? Sure, starving yourself or living off of 100-calorie snack packs will make you thin, but it's not healthy. Any "diet" you plan on stopping at some point is not maintainable. And if it's not maintainable, it's not going to work. You will gain the weight back, probably more. There is no quick fix. In fact, do it the right way and it's still pretty darn quick, and you won't have to do it over and over again. I hear way too many people talking about their dieting endeavors and they'll say, "Oh this diet is killing me!" I've lost almost 40 pounds since May, and I don't feel exhausted. I don't feel deprived. I don't feel like quitting. I'm more excited than ever!

Let's help our friends and family learn the right ways to eat and exercise. Let them know that it's not impossible, and that you don't have to be miserable. The key to living longer, better lives is health, not jean size.

Stronger

I used to go days at a time where I felt totally inadequate for my life. Days where I couldn't even think about everything I was expected to do because it completely overwhelmed me. I let myself feel weak, and I hate feeling weak.

I still have a day every once in awhile where I feel like that. I think we all have an occasional day where life is a little too much to handle. But most of the time I'm strong. I can do anything. I'm fierce, and no one can keep me down. I am capable.

Why the change? There are a lot of things that contributed to my new attitude: prayer, the passing of time, faith, and people have all kept me going, but the two things I want to focus on are goals and exercise, which go hand in hand.

When I first started to change my lifestyle, I really doubted that I could do it. I had tried to change so many times before and didn't really see any results, so I stopped. I thought this would be the same way. The difference was that all those times before I was doing it the wrong way. Too many people think it's all about cutting calories and fat, and eating as little as you can (most commonly in the form of salad). I had to educate myself to know what was really healthy, and what was maintainable. When you really know what you are doing, and, more importantly, why it works for your body, you start to see your goals fulfilled. When you see that your hard work is paying off, that's a source of strength that can keep you going.

Reaching some of my goals gives me the confidence to push forward and reach for other goals. If I can do something that I thought was impossible for me, I can do other things that I think are just as impossible. However, that feeling of accomplishment can fade as we start to forget about the goals we have reached. Exercise has been a much more constant source of confidence and strength for me because it is something I do on a regular basis. Exercise can help relieve stress, focus the mind, build muscle, increase endurance, and improve bone strength, but very few people think about the power it has to build your inner strength, your self-esteem, your confidence.

When we are in class, one of my favorite instructors at my gym always says, "Your bodies are strong! They are stronger than you think they are!" I've learned to believe in that completely. Most of what we do or don't do is because of our mental strength, what we think we can do. When we push past that "I can't" and just do it, we find there is a lot more we can accomplish. When I exercise I feel like I have full control over what my body is doing. Control makes you feel powerful and strong. It is amazing to start out the day feeling in control.

So ask yourself: Are you ready to feel powerful? Are you ready to be in control? Are you ready to forget about that weakness you've allowed yourself to feel?

I'm not about to let the unexpected bring me down, and neither should you.

Chocolate Peanut Butter Breakfast Pudding

If you haven't figured it out by now, my diet weakness is sweets. I have easily given up fast food, and I do pretty well when it comes to healthy meals. I can honestly tell you that I don't think I've ever bought a bag of potato chips (unless bringing it to a party) or eaten anything bigger than a single patty burger. I never even get the cheese! Even at my biggest I'd bring home leftovers whenever I went out. So now, because I've been trying out all these new delicious recipes, it's been even easier to stay on target when it comes to meals. It's just that pesky sweet-tooth that gets away from me.

With colder weather coming our way (which makes me want to hide under my bed sheets and cry), I've decided to share a hearty oatmeal recipe today. Don't worry, I actually hate most oatmeal, so you know this has to be worth trying. And it has chocolate and peanut butter in the title, so really, how bad could it be? It tastes quite similar to a cookie, in my opinion, satisfying your craving for sweets without the empty carbs of a chocolate cereal. It's certainly healthier for you, and more filling. Oatmeal is wonderful for you, so give this one a shot!

1/2 c old-fashioned rolled oats
1 packet fat-free, sugar-free hot cocoa mix
2 tsp reduced-fat peanut butter
pinch of salt
3/4 c water

Whisk all ingredients together until well combined. Microwave for 2.5 to 3 minutes. Stir and serve.

Quick, easy, filling. It'll keep you through that morning workout with all of its good carbs and protein. With 2 tsp of reduced-fat peanut butter, which is 1/3 of a serving, you only get 4 grams of fat from that and 2.5 grams of fat from your oats. Not bad for chocolate and peanut butter, eh? Sorry...gotta practice my Canadian for when my brother gets back :)

Baked Jumbo Shrimp

The recipe calls these "Fried Jumbo Shrimp," and they taste like fried shrimp, but they are actually baked. If you are familiar with cooking shrimp, or at least prepping them, this recipe should be easy for you. Unfortunately, I had never cooked shrimp before, so it took me forever to peel and devein them. I had to watch numerous YouTube video tutorials to get it right. Plus, I bought smaller shrimp than what the recipe calls for, so there was more prep time because of that also. Overall, the finished product was absolutely delicious, but this isn't one of those recipes I'll be using on a regular basis.

Each serving of 4 shrimp plus 1 tbs cocktail sauce has 193 calories, 26 g protein, 15 g carbs, 3 g fat (trace sat fat).

8 large (16-20 count) shrimp (about ½ lb)
Olive oil spray
1 tbs unbleached all-purpose flour
1 tsp Creole seasoning
1 large egg white
1 tsp fat-free milk
½ c panko bread crumbs
2 tbs jarred seafood cocktail sauce

1. Peel shrimp, but don’t remove tails.
2. Butterfly the shrimp by cutting them down the back so they flatten but are not cut through.
3. Rinse to clean them. Shake off any excess water, and then pat dry with a paper towel.
4. Preheat oven to 450 degrees.
5. Lightly mist a medium nonstick baking sheet with spray.
6. Mix the flour and Creole seasoning in a medium shallow bowl.
7. Pour the egg white into a second shallow bowl and add the milk. Lightly beat with a fork until well combined and slightly bubbly. Set the bowl next to the flour mixture.
8. Pour the bread crumbs into a third medium shallow bowl. Set the bowl next to the bowl with the egg.
9. Dip one shrimp into the flour mixture, coating it evenly on all sides. Shake off any excess flour. Next dip it into the egg mixture, followed by the bread crumbs. Shake off any excess bread crumbs and transfer the shrimp to the prepared baking sheet. Continue breading each shrimp, placing them side by side, not touching, on the baking sheet.
10. Bake for 5 minutes on one side, and then carefully flip them, being sure to leave the breading intact, and bake for another 4 to 6 minutes, or until the breading is crisp and the shrimp are plump and cooked through. Serve immediately with seafood cocktail sauce. 

French Toast with Sauteed Banana

Couldn't you just die reading the title?! I love French toast, but it's definitely not something I eat when trying to be healthy. I can't remember the last time I had it, other than this morning. If you like bananas, this is a fantastic recipe. It's tasty, and filling.  If not, you could just make the French toast section and top it with some fresh strawberries, raspberries, or any other fruit. If you just use plain fruit, you can even afford to add a sprinkle of powdered sugar.

This recipe makes 2 servings. Each serving (1 slice with half banana) has 202 calories, 6 g protein, 40 g carbs, 4 g fat (2 g sat fat).

For banana: 
1 medium firm banana
1 tbs sugar
½ tsp lemon juice
¼ tsp ground cinnamon
2 tsp light butter

1. Peel the banana and cut it on a diagonal, creating ¼-inch-thick slices. Transfer the slices to a medium bowl and add the sugar, lemon juice, and cinnamon. Toss to coat evenly.
2. Place a small nonstick skillet over medium-high heat. Put in the butter. When it bubbles ever so slightly, add the banana slices. Cook, stirring frequently, until tender and slightly caramelized, 2 to 4 minutes. Remove from the heat and cover to keep it warm.

For French toast: 
¼ c fat-free milk
2 tbs egg substitute
1.5 tsp sugar
¼ tsp ground cinnamon
1 tsp light butter
2 slices whole-wheat bread

1. Mix the milk, egg substitute, sugar, and cinnamon in a large shallow bowl.
2. Preheat a large nonstick skillet over medium-high heat. Put in the butter.
3. Soak one slice of bread in the egg mixture until just soft, turning once. Let any excess egg mixture drip off and transfer the bread to one side of the skillet. Repeat with the second slice of bread, placing it next to the first slice in the skillet. Cook for 1 to 3 minutes per side, until golden brown on both sides.
4. Transfer each piece to a plate and top each with half of the banana mixture.

Goals

Something that each person needs to realize is that goals have to be your own, and they have to be reasonable. They have to be tailored to you, not your friend, your husband, your mother, or the girl lifting absurd amounts of weight beside you in the gym.

Know your body. Do you have a larger frame? Are your shoulders wide? Certain things decide what your reasonable, healthy weight is. My mother is a very slim woman, but I do not have her body shape or size. Therefore, it would be an unreasonable goal for me to try to attain a weight even within 15 pounds of hers.

It is also unreasonable to assume that just because you were a certain weight at one point, you can attain that weight again, especially after drastic body changes such as pregnancy or surgery. Don't be surprised if your new healthy weight and body shape are different from what you are used to. When it comes to pregnancy, you should rejoice in those changes because they are proof of the work your body did to create your children. I am proud of every scar I have; they are reminders of the struggles I've been through to get to where I am today. They are proof of life that is lived, and I'm not ashamed to look like a real woman! Not all of us have the privilege of being airbrushed and photoshopped.

We also need reasonable goals when it comes to fitness. An athlete training for a marathon has to work up to that level of ability. Make small goals for yourself that are tailored to your current abilities. When you reach that goal, be proud of it! So what if your friend can run a 6 minute mile? I'm just proud of myself for actually being able to run the whole mile! It might have been 12 minutes long, but that's one more step to getting in better shape. Before about a month ago I hadn't run a mile since high school. I slowly increased my speed and endurance to get to where I am now. It takes time, so give it time. Eventually your smaller goals will get you to your bigger ones.

Goals are important to have, but if they aren't reasonable you'll be more likely to give up due to frustration. What works for me is setting a bunch of smaller goals, like stepping stones to the big one. Sometimes the "big picture" goal can be overwhelming, so remember to take the time to be happy about reaching those smaller goals!

What are some small goals that you've made on the way to your larger ones?

Make the Switch

There are a few items that can easily be replaced with healthier options. Making these changes will cut unnecessary fat and calories, hopefully with minimal discomfort to you.

1. Choose skim milk rather than 2%. 

You may think 2% sounds innocent, but it still has 5 grams of fat and about 125 calories per serving. Skim milk only has about 90 calories per serving.

2. Choose whole grain breads and pasta over white breads and pasta. 

Whole grains are good carbs. White starchy products are the "evil" carbs. 

3. Choose 96% lean ground beef (140 calories, 4.5 g fat) not 93% lean (170 calories, 8 g fat). 

It can be more expensive, but it is worth it. It is still very flavorful and moist if you don't overcook it.

4. Choose water, and just say no to soda! 

I enjoy an occasional soda, probably only once a month or so, but it is not okay everyday. Soda is nutritionally bankrupt, whether it be regular or diet. Chances are, if you are drinking a soda, you are depriving yourself of the water you need.

5. Choose romaine (or pretty much any other leafy green) over iceberg lettuce. 

Iceberg is basically crunchy water, so do your body a favor and eat a real vegetable!

You may notice I didn't include any replacements that contain artificial sweeteners rather than sugar. That is because I don't believe in them, and I think they taste nasty. I have read a bit about artificial sweeteners and I'm a little scared by them, since I think they may cause some metabolic mayhem. That is just my own personal opinion though, so if you like your sugar-free yogurt, don't let me stop you.

Happy eating!

Potato Chip Crusted Chicken

Without exaggeration, this is definitely the best chicken I have ever made. I'm not that creative when it comes to seasoning things, and I think that's what I really liked about this recipe. It even smelled amazing when I was mixing the spices together. If you even remotely enjoy chicken with a fried coating then you gotta try this recipe.

2 3-oz boneless, skinless chicken breasts, visible fat removed 

1/3 c low-fat buttermilk
Olive oil spray (NOT Pam, olive oil in a spray bottle used for cooking.  I don't have one yet, so I just used a brush and lightly dabbed the oil on.)
1/2 tsp onion powder
1/4 tsp paprika
1/4 tsp black pepper
1/8 tsp salt
pinch of cayenne (I left this out to avoid spiciness.)
1.5 oz (about 1/2 c) finely crushed Baked Ruffles

1. Place the chicken breasts between two sheets of plastic wrap. Use the flat side of a meat mallet to pound them to an even ½-inch thickness. Put the chicken breasts in a resealable plastic bag. Pour the buttermilk over the breasts, seal the bag, and then turn the bag to coat. Refrigerate for at least 6 hours or overnight, rotating once or twice.
2. Preheat oven to 450 degrees.
3. Lightly mist a small nonstick baking sheet with spray. 

4. Mix the onion powder, paprika, black pepper, salt, and cayenne in a small bowl. 

5. Put the chips in a medium shallow bowl.
6. Remove one chicken breast from the buttermilk and let any excess buttermilk drip off. Sprinkle both sides of the breast evenly with half of the seasoning mixture. Then transfer the breast to the bowl of crushed chips and cover completely with the chips. Place the coated breast on the prepared baking sheet. Repeat with the remaining chicken breast. Discard the remaining marinade.
7. Lightly mist the top of both breasts with spray. Bake for 4 minutes, and then carefully flip the breasts with a spatula, being sure not to remove the coating. Lightly mist the tops with spray and bake for another 3 to 5 minutes, or until the coating is crispy and the chicken is no longer pink inside. Serve immediately.

One chicken breast is 206 calories, 22 g protein, 20 g carbs, 4 g fat, trace sat fat.  At least that's what the recipe says.  I argue that it has more fat than that, depending on how much olive oil you use and how many chips you crush.  I only cooked one chicken breast, so I made sure not to use more than one serving of the chips, and I didn't use all of them.  I didn't have a spray bottle, so brushing the oil on, even lightly, probably added more fat, but I know I didn't use even half a serving of that.  Just be sure to follow the recipes the best that you can so they stay healthy!

Is Full-Fat Really All That?

Ice cream. Oh, how I love it. I don't have cookies or cupcakes or chocolate regularly stocked in my home, but ice cream is a must-have for me. When I run out of it, I have to go to the store, just like I would for milk, eggs, or bread. It's really the only ready-made "sweet" you'll find in my home, other than Nilla Wafers for my daughter, which aren't really my thing.

Am I addicted to it? Oh, yeah. I can admit that. Do I plan on giving it up? Don't make me laugh. I'd rather be 10 pounds heavier and eat some ice cream multiple times a week than go without it and be at my "perfect" weight. I've given up other indulgences, and let's face it, a life without a bit of indulgence is no life at all. I don't believe in giving up everything you like, mostly because it's impossible to maintain a lifestyle that makes you feel imprisoned by food.

I have said many times that when it comes to dessert, either eat it or don't. Meaning, don't eat some reduced-fat or sugar-free version, only half enjoying it! It's just a waste of calories. But, alas, I am changing my philosophy, at least when it comes to ice cream.

Previously, I had posted that I do eat reduced-fat ice cream. I find it to be just as enjoyable as the full-fat version; however, you are quite limited in your flavors. If you are a vanilla or chocolate person you'll have no problem making the switch. I even found a delicious reduced-fat peanut butter cup ice cream at Target. I just have a problem paying twice as much for some specialty reduced-fat bars, and that's where all the variety is, unfortunately.

And then yesterday when I went grocery shopping, there was absolutely nothing to choose from! I was so disappointed. My choices were chocolate, vanilla, or coffee. And I'm not one of those vanilla or chocolate people. I like a little more personality in my ice cream. I almost went for the regular chocolate chip cookie dough, but I didn't. I decided, heck, if those are my only choices I might as well try the fat free vanilla. Yes, you heard me correctly: FAT FREE.

I grabbed that Breyers Fat Free Vanilla, fully expecting it to be disgusting. Honestly, how could fat free ice cream be any good? So when I got home, I tried a spoonful. I was too curious to wait! Had I just wasted $2.50 that could have been spent on chocolate chip cookie dough?!

The results are in. It was actually good! It was creamy, and tasted just like vanilla should taste like! Well, then it must have a ton of sugar in it right? Actually, no!

Let's compare a serving of Breyers Fat Free Vanilla to the Breyers Natural Vanilla:
Fat Free Vanilla - 120 calories, 0 g fat, 4 g protein, 27 g carbs (4 g fiber & 16 g sugar)
Natural Vanilla - 130 calories, 7 g fat, 4 g saturated fat, 3 g protein, 14 g carbs (all sugar)

Okay, so it's a little more sugar, but you get fiber and another gram of protein, all for 10 fewer calories. Not bad for ice cream. I've seen sherbet, which people somehow think is healthy, that also has no fat, but twice as many grams of sugar!

When it comes down to it, I still need a few more choices. You won't be seeing plain, boring vanilla in my cart every single time. Although, if I need some vanilla for sundaes or next to some birthday cake, I'll be picking up a carton of my new favorite fat free treat.

Quick 'n Easy Mexican Bowls

I don't miss a lot of things about Rexburg, ID, especially not the weather. Or climbing over the 7-foot-tall snow mountains that American Manor Apartments would shovel in the middle of my path to campus. One thing I do miss, however, is Bajio's. Sure, they have Bajio's in other states, but not here in Colorado. We didn't go a lot, but when we did I'd always get one of their bowls, loaded with rice, beans, cheese, chicken, and all sorts of other yumminess. I know Bajio's isn't real Mexican food, and neither is my "recipe," but I'm a gringo and it's the closest thing to Mexican food you're gonna get from me.

This isn't really a recipe, it's mostly just a list of things I throw together to resemble those Bajio's bowls. I had it for dinner tonight, so it's fresh on my mind!

Chicken breasts
Salsa
Black Beans
Corn

Cooked brown rice
Reduced-fat shredded cheese

I start by placing the chicken breasts in an oven pan, then covering them with as much salsa as you want and baking for about 20 to 30 minutes at 350 degrees. The time will differ depending on the size of the chicken breasts. Once the chicken is cooked, shred it or cut it into bite-size chunks. This allows the chicken to pick up the flavors of the salsa. If you already have plain cooked chicken breast, you can use that also and just top it with some salsa.

Spoon the chicken, corn, and black beans over the brown rice in a single-serving bowl. Sprinkle a tiny bit of shredded cheese over everything, just enough to get a little cheese in every bite, but not so much that you can't see the food underneath. Microwave just long enough to melt the cheese. Repeat for each bowl.

That's it! But I don't want to hear about anyone cheating and not using brown rice. It takes longer to cook, but I just throw it in my rice cooker while the chicken is baking and it's done. I've never been sorry about my rice cooker investment. I love that thing. Once you start eating brown rice instead of white, you'll realize it's got some personality to it. It's a little nutty, and it adds a different texture too. I miss my white rice on occasion, but brown rice really is so much healthier.

If you don't over-do it on the cheese, these bowls are pretty healthy for you, and filling too. We all know that chicken breast is a wonderful lean protein, and that beans are great for us too. Salsa is an excellent low-cal topping, so add as much as you want. Corn isn't exactly the healthiest vegetable, but I like it in Mexican dishes. You can always replace it with onions, peppers, or any other vegetable you like.

Salud!

Endorphins

She looks sweet and innocent, but you are being deceived!!!

This morning I woke up in a rotten mood. I was tense, impatient, and everything my sweet girl did frustrated me. Of course I did have to save her from a falling easel mirror that she pulled on top of herself by trying to climb it like Spiderbaby or something, but that's beside the point. I needed to chill out.

On the way to the gym I said a quick prayer to keep me from killing my child. It was something along the lines of begging for some patience because I can't seem to muster up any on my own today.

I finished my workout, got my toddler from the daycare section, and went on my merry way. I didn't even notice, but I was happy. I was talking sweetly to her, and once again she was an angel.

In the words of the ever-so-brilliant Elle Woods (Legally Blonde): "Exercise gives you endorphins. Endorphins make you happy. Happy people just don't shoot their husbands. They just don't!" That goes for toddlers too.

So the next time you think you may just lose it, think of Elle, and take a walk.

Get to Class!

Until a few weeks ago I had been going at this totally alone, and in the wrong way. I worked out at home, doing the same thing because, well, I live in a condo. I don't have the space, or the money, for more than one machine, and that one machine is currently in our office with two desks, a couple of bookcases, two dumbbells, and just about enough floor space to do crunches. I could buy a running stroller and try that, but I don't have the room for another stroller either. And I hate running. Especially outside.

I'd even stick my kid in what I call "jail," which is a hexagonal play yard fenced off with baby gates. She really, really hates it. And I can't hear my iPod or my Law and Order: SVU episode over her screaming and the dramatic hurling of herself from side to side as she shakes the walls of the play yard. Let's face it, I can't wait until she takes a nap to work out because then I've given up my allotted shower time. Working out, and then giving up my shower is not an option. I think my friends, family, and the general public would agree with that one.

I started slacking off. It was too hard to wake up before the baby because she kept waking up earlier and earlier, and I'm the kind of person that cannot wake up early unless I absolutely have to. I tried working out when she was awake, but that was a disaster because either I put her in "jail" or she would reach for the elliptical arms or pick up the dumbbells and hurt herself. At that point, working out was kind of hit and miss for me; sometimes I'd get to it, sometimes I didn't.

Something had to change. I mean, this was just not working. As luck would have it, I talked to one of my friends (who is a personal trainer at a gym) about my goals and such, and she suggested I look into joining a gym. I really liked the idea of the daycare because I am in desperate need of some "me" time. You may think I'm cruel for wanting to get away from my toddler, but believe me, if you are the only one with your child 24/7 it's in the best interest for both of you. Anyway, the more I thought about it, the more I liked the idea.

So I did it. I joined a gym, but I kept doing everything myself. I'd do my cardio; I'd do my strength training, but I wasn't trying anything new. I wanted to try some classes, but I was kind of nervous. How would I look? What if I was the worst one there? What if it was too hard? I just kept talking myself out of it since I was still seeing results doing things my way.

Then this past Wednesday I finally tried a class: BodyVive. Cardio, resistance training, pushups, abs, flexibility...a little bit of everything. The hour went by quickly and I left feeling pretty good. I pushed myself, but I wasn't exhausted afterward. Then Thursday morning came, and I got out of bed and almost fell on my face. What the heck happened to my calves?! I could not walk. My legs hurt, my arms hurt, my chest hurt...everything hurt. It was awesome! I knew I had to do that class again. Obviously that class was working muscles I wasn't getting on my own. At that moment I was hooked.

My calves were still hurting a little this morning, but I went again anyway. There's just something about going to class that makes you push yourself harder. I would never do pushups on my own, but when I'm in class, I do it. I do anything that instructor tells me.

I'm definitely an advocate of going to class. I believe you'll get results you'd never get on your own. It's fun, the time goes by fast, and you have the support of the instructor and all those classmates. Who cares if you look like a fool? No one's looking at you anyway. So if you have the opportunity, see what's offered and get to class!

Healthier Chocolate Chip Pancakes

I'm not delusional enough to tell you that chocolate chip pancakes are healthy, but I can give you are recipe that cuts down the fat and calories! Once in awhile, these pancakes are a nice alternative to my usual bowl of whole grain/high fiber cereal.

Doesn't that look delicious?!

1 large egg white, lightly beaten
1/2 c low-fat buttermilk
1/2 c whole-grain oat flour (I used unbleached all-purpose, which eliminates any fiber, but it's all I had!)
1/2 tsp baking soda
1/4 tsp vanilla extract
1/8 tsp salt
2 tbs mini chocolate chips
cooking spray

1. Preheat oven to 200 degrees.
2. Whisk egg white, buttermilk, flour, baking soda, vanilla, and salt in a small mixing bowl. Stir in 1.5 tbs water until well incorporated. Then stir in the chocolate chips and let stand for 10 min.
3. Preheat a large nonstick skillet over medium-high heat. When a spritz of water causes the skilled to sizzle, working in batches and respraying between each batch, mist the skillet with spray and pour ¼ c of batter per pancake onto the skillet.
4. Cook until there are bubbles on the top and bottom is golden brown, about 2 min. Flip each pancake and cook until lightly golden brown on the bottom, about another 2 min.
5. Transfer the finished pancakes to an ovenproof plate, cover with foil and keep them warm in the oven until they are all cooked. Serve immediately.

Makes 4 pancakes, which was perfect for my daughter and me.  You can easily double or even triple the recipe if you need to.  Each pancake has 105 calories, 4 g protein, 16 g carb, 3 g fat, 1 g sat fat (assuming you use the whole-grain oat flour).  Go by your gut, if you are satisfied with one pancake, don't eat two!  I served two of these with a side of fruit and a glass of milk (I've switched to skim), and that amount was perfect for me.  I think my daughter could have eaten all four though...

Today I'm going to share just a few tricks I've learned on how to use less and get the same taste, just like we did when using the mini chocolate chips rather than regular sized chips in these pancakes.  

1. Finely shredded reduced-fat cheese

Look for that word "finely."  When you use finely shredded vs. regular shredded you can cover a much larger portion with less cheese.  Looks matter when it comes to food.  Create the appearance of using much more cheese than you really have.  You'll still get cheese in every bite, and use much less.

2. Brushing or spraying on oil

Instead of frying with oil, lightly brush the foods or spray the foods with oil (there are actually spray bottles designed for this, so don't think I'm talking about Pam here).  It will still make your food moist and give it that richer flavor, but it's a lot healthier.  I always brush on a light layer of olive oil when I bake plain chicken breasts, or oven fries.

3. Half oil and half applesauce

Some of you may have heard that you can replace oil with applesauce, specifically when baking.  I find that sometimes that really takes a certain quality out of things, not as moist, different texture.  However, many times I have done half oil and half applesauce and that really seems to improve things.  Not only do you get the fat-reducing quality of the applesauce, but you still keep close to the same texture in your baked goods.

4. Egg whites

You can use egg whites to replace a full egg in a lot of different things, but I'm just going to give the example where I use it the most.  To me, replacing egg yolks works the best when you are just eating eggs: scrambled, egg salad, omelets, etc.  If I make an egg salad, I use some sort of light dressing and 2 whites for every 1 yolk.  I use that same ratio for other cooked eggs, and it works really well for me.  I actually prefer the taste of egg whites anyway, but you do get a lot of nutrients from the yolk, even though it has all the fat, so don't completely eliminate it from your diet.

Eating right can be very hard when you first get going.  I was quite addicted to high-fat/high-sugar foods.  It was extremely difficult to start eating right because I craved those foods all the time.  They have addictive qualities.  Once you get them out of your system you won't crave them so much.  Now it is much easier for me to eat healthy than it was 6 months ago.  I didn't get more willpower, I just got all the crap out of my body.  

I wish I would have known then that you can ween yourself off, and this is a great way to do it!  You don't have to cut out all the foods you love.  Start by making small changes in the foods you already eat, and soon fat and sugar won't have such a hold on you.  You'll be able to eat highly nutritional foods most of the time, and have the willpower to treat yourself on occasion.

Dangerous Fad Diets

As many of you know by now, my method of weight loss is strictly diet and exercise. I don't count calories, but I do use portion control. I don't spend hours in the gym, but I do make my time there matter. I am committed to being healthy, not necessarily being "thin."

If you came to me and said, "Sara, I am only going to eat 500 calories a day," I'd tell you that's not such a great idea. If you then told me, "But I'm going to take a daily injection of HCG too," I think a little red flag would go up in my brain and a siren would go off screaming DANGER!!! And then you might hear me say a few choice words describing whoever came up with this insane diet, and that if they have a medical license it should be revoked.  

It's called the HCG Diet. You might be familiar with it. You might even do it. If you do, I beg you to read this, and keep an open mind.

What is HCG? HCG (Human Chorionic Gonadotropin) is a hormone, more specifically a hormone present in pregnant women that ensures that the fetus gets enough nutrients regardless of the mother's caloric intake. It does this by using the mother's fat reserves. It is also used to help boys with pituitary problems develop their otherwise underdeveloped genitals.

The guidelines of the HCG Diet, as explained on the Discovery Health website are as follows:
1. Each round of treatment lasts a minimum of 26 days. The first 23 days require a daily injection of HCG.
2. A round of treatment cannot last longer than 40 days, so that the user does not develop an immunity to HCG.
3. Users must restrict their daily calorie intake to 500 calories, but not until after the third shot. The HCG is supposed to eliminate the extreme hunger pangs one would be feeling as they basically starve themselves. However, after reading through certain forums on the subject, most people still felt hunger.
4. Food should be restricted to proteins, with very few carbs and fats. Alcohol is forbidden.

How do people obtain HCG? A lot of people are actually finding doctors to prescribe this to them! So it must be approved by the FDA as a weight-loss aid, right? Wrong. It's approved by the FDA as a fertility drug. Anyone want an even higher risk of getting pregnant? If you are taking birth control at the same time, that's almost a guarantee you're screwing up your body chemistry. Sure, it's safe for pregnant women to take HCG, but that's because they are supposed to have it there in the first place. There are reasons why we have the hormones we do, but let's not get side-tracked.

There are risks, of course: blood clots, headaches, restlessness, depression, not to mention an array of side-effects resembling pregnancy such as swelling, water retention, and breast tenderness. HCG can also cause a potentially life-threatening condition called ovarian hyperstimulation syndrome. I've been pregnant. I can't say I was too fond of having feet the size of watermelons. So far, I'm seeing all of these scary risks, and I'm not seeing any risks or nasty side-effects from eating healthy and exercising.

"But, gosh, if it works, I could lose 30 pounds in a month!" Um, yeah, about that... Independent studies showed that there was absolutely no difference in weight loss between the HCG group and the placebo group. Both groups restricted their caloric intake to the 500 outlined in the diet. Also, both groups reported feeling hunger pangs. Gee, imagine actually being hungry with a whopping 500 calories a day! It was concluded by the American Medical Association that HCG was ineffective as a weigh-loss aid, since it did not enhance the effectiveness of the rigid 500-calorie diet. Think about it, if you wouldn't starve yourself to get thin, why would you starve yourself and take ineffective shots of dangerous hormones?

Another thing that scares me about this diet is one of the people behind it. His name is Kevin Trudeau. Ring any bells? This man is one of the biggest frauds on the face of the planet. Apparently the federal government thinks so too, because he's previously been convicted and imprisoned on charges of fraud and larceny. He wrote a book about this diet called The Weight Loss Cure "They" Don't Want You to Know About, where he describes the plan originally designed by A.T.W Simeons.

Regardless of what results people have seen on this suicide mission er, I mean, diet, they will eventually have to start living a healthy life of eating right and exercising. You can crash diet all you want, but at the end of the day, unless you want to crash diet the rest of your life and live in perpetual hunger, I suggest you learn how to eat right and exercise to maintain your weight loss. It's just not healthy to eat so few calories! Once you stop, you'll gain all your weight back, plus more, because your body has slowed your metabolism to a screeching halt.

I know we all want to lose weight quickly, but we shouldn't be trashing our bodies to get the results we want.  Slow and steady is the way to go.  I feel great everyday because I eat foods that provide me with nutrients and energy. Losing weight can be enjoyable, you just have to find healthy foods you like to eat and exercises you like to do.  Remember, if health is your goal, appropriate weight loss will come from it.

Anniversary

Today is my two-year anniversary of marriage to my best friend.
And he's not even here with me in person to celebrate it.
The closest thing I got to some lovin' was hearing "muah!" over voice chat and reading "muah!" over an instant message when the voice chat failed.

The me of my past life would grab the ice cream out of the freezer, and dump the biggest scoops I could manage into a bowl the size of my head. And I'll tell you one thing, it certainly wouldn't be reduced-fat.

That's how I used to cope.
Crappy day: "Oh, I deserve some ice cream after the way today was!"
Really crappy day: "I don't care if I gain 10 pounds, I'm finishing off this ice cream!"
So crappy, you can't even imagine: "Nothing else matters except feeling better right now. Gimme the ice cream."  

Okay, so maybe I exaggerated a bit for your benefit, but I really did cope with food. It was there for me when no one else was. I had issues. I still have issues. Part of the process I had to go through to get to where I am now is figuring out ways of coping with life that didn't have to do with food.

So that's where you all reap the benefits of my hard work. I'm going to share some of those ideas today, not in any particular order.
1. Take a bubble bath. 

It's a much better stress-reliever because you don't feel guilty afterward.
2. Get a hobby.

One reason I over-ate was boredom. Once you find something that you really look forward to doing, you won't be so likely to reach for a cookie. This one takes time, though. You may have to try 10 different things before you find one you really enjoy.
3. Exercise.

Don't be so quick to dismiss this one. Exercise is a wonderful stress-reliever! Even just exercising once a day, and not necessarily the moment stress hits, can help put you in a happier, more relaxed mood all day.
4. Write in your journal.

Feeling a little frustrated with the day? With the kids? With the husband? With the job? Write it down. Releasing negative emotions into writing can be quite therapeutic.
5. Read a good book.

Heaven knows fantasy is often better than reality.
6. Call someone you can really talk to.

We all need a good "vent" every now and then. Food won't ever help solve your problems, but a good friend can.
7. Listen to some calming music.

Lay back, close your eyes, and focus on the music. Don't think about your day. Don't think about your problems. Let the music bring your blood pressure down and erase that list of worries.
8. Take a nap.

This one is important! Sometimes when I've completely had it with the day I'll take a nap at the same time as my daughter. Lack of sleep can make you irritable and impatient. No? Not you, you say? I guess it's just me then!
9. Pray

And I mean really pray. Let it all out. No one knows you better than Heavenly Father, and certainly no one is a better listener. All these years I chose my way of healing, which consisted of sugars and fats, when I should have chose His way of healing, which actually works.
10. Serve others.

I know I have a long way to go before I'm an expert at serving others, but I definitely know the power of service. If your problems are feeling a little too heavy, it could be because they are your central focus. Try on someone else's problems for size and you might not notice the weight of your own as much.

These are just a few! There are many other things that can help you deal with life. All of them are better than self-medicating with food. Maybe none of you have this problem, but my instincts tell me that some of you do. What are some healthy ways you cope with life?

And while it's still my anniversary, not to mention my blog, I claim a brag moment: I weigh less today than I did on my wedding day. How many people can say the same, 2 years and 1 baby later?!

Crispy Chicken Tenders & Tunes to Keep You Pumped

I kind of have an obsession with Chili's Chicken Crispers.  If you've ever had them, you'll know that you can taste the oil oozing out as you bite into one.  Not a good sign.  And by "good" I mean healthy.  Sure, they are delicious, but they make me feel so guilty, not to mention sluggish.  Here's a recipe for chicken tenders that is sure to give you the energy that a lean protein should, in an appetizing way!

I cannot take pictures of food to save my life.  So these are from Google, but they really do look like what you'll be making.

2 cloves garlic, smashed
1/4 tsp dried thyme
1 bay leaf
2 tsp salt
1/4 tsp red pepper flakes
1/2 c nonfat buttermilk
1 lb chicken tenders
1.5 c cornflakes, crushed to medium crumbs
Nonstick cooking spray


Preheat oven to 400 degrees.
Line a baking sheet with aluminum foil and spray lightly with cooking spray.
In a medium bowl (I used a gallon-size Ziplock bag)  combine garlic, spices, and buttermilk.  Add the chicken and turn in the marinade.  Cover and refrigerate 1 hour.
Place cornflake crumbs on a plate. Drain the chicken and coat each tender in the crumbs, pressing addition coating on the sides.
Place on prepared baking sheet in a single layer and bake until firm, about 15 minutes.


The red pepper flakes do add a bit of spice to these, so if you like a little kick then these are for you.  I found it to be a bit too much for my toddler, so if you have kids consider leaving them out.


Now on to one of my favorite topics: music.  It can really make or break a workout.  I gotta have something I can feel, something pushing me to move faster.  Here are some of my favorite picks for a workout playlist, in no particular order.
1. Obsessed - Mariah Carey
There's just something about singing, "Boy, why you so obsessed with me?" that makes you feel like the hottest thing in the gym.
2. Supermassive Black Hole - Muse
This beat will get you moving.  If it doesn't, you may want to check your vitals.
3. Abracadabra - Steve Miller Band
I just can't get enough of this song!  Maybe it's cheesy, but I don't care!
4. The One - Mary J. Blige
Another self-esteem booster.  "Them other girls you done been with, none of them got nothing on me..."  Okay, so the grammar isn't the best, but the beat is awesome.
5. Twilight Omens - Franz Ferdinand
Aside from the fact that Franz Ferdinand is my favorite band OF ALL TIME, and that my brother (away on his mission, my best friend, I miss him terribly...) absolutely loves them as well, this song just rocks.  Even my toddler dances to this song!  
6. Coming Undone - Korn
You can really feel the beat in this song.  It'll get you pumped for sure.
7. Must Have Done Something Right - Relient K
"We should get jerseys 'cuz we make a good team.  But yours would look better than mine 'cuz you're outta my league."  This song is cute.  Way cute.
8. Sweet Dreams (Are Made of This) - Eurythmics
You may not recognize the song from the title or author, but trust me, you've heard it.
9. Gimme All Your Lovin' - ZZ Top
Classic rock, baby.  My little girl loves bobbing her head to this one.
10. Call Me - Blondie
You won't need to beg for phone calls when you're moving to this song.  You'll be beating those boys off with sticks.
11. Sweet Dreams - Beyonce
I'm assuming I look like a completely idiot when this song hits my earbuds because I can't help but shake it a little more on the elliptical.
12. Like a Boy - Ciara
Talk about girl power!  This song will have you wanting to inflict pain on every sleazy ex you've ever had.
13. Self-Esteem - The Offspring
This song may not be for everyone, but I love it.  It just makes me wanna jump, and the lyrics are always stuck in my head the rest of the day.
14. I Need to Know - Tom Petty and the Heartbreakers
I love a little Tom Petty.  This song has some good energy to it.
15. You Spin Me Right Round - Dead or Alive
I'm an 80's girl.  I LOVE 80's music.  You better have some 80's music in your workout playlist.


If you don't know some of these, you'd be doing yourself a disservice if you don't check them out.   Most of the time, if you type the title and author into Google you can listen to a sample clip of the song.  Some of the time they even have the entire song available!


Update your playlist and I guarantee you'll have one of the best workouts in a while because you'll be looking forward to all the new songs.  What are some of your favorite songs to work out to?