By the time we are adults, fear is as familiar to us as air. It is our element. We live in it, we inhale it, we exhale it, and most of the time we do not even notice it. Instead of "I am afraid," we say, "I don't want to," or "I don't know how," or "I can't" this blog is designed to show and motivate you to show you how YOU CAN!
"Let there be spaces in your togetherness, and let the winds of the heavens dance between you. Love one another, but make not a bond of love; let it rather be a moving sea between the shores of your souls." ~Kahlil Gibran
Valentine’s Day is for love of a significant other, friends and YOURSELF! You cannot give yourself fully until you love yourself. So live, love and respect yourself and the other joys of love fall into place!
So I woke up this morning happy as can be, I love my job, have awesome friends and family and wake up to a kiss from Steve when he leaves every morning. However, why is it that sometimes we wake up and just feel well...low? This was not the way I woke up today although I do sometimes, so I started thinking about those days and realized that when we have these mornings and then dwell on it and blame every little thing on "urgh well it was destined, I woke up on the wrong side of the bed," we are then bound to have a bad day.
So instead don't blame it on anything but yourself, have a good breakfast (like mine today below) and EXHALE because you deserve to have a best day possible simply because you can if you let yourself :)
4 Egg whites with spinach, feta and sun-dried tomatoes 1/4 cup oats with 3/4 cup blueberries YOGI Super-Antioxidant Green Tea (quote on the teabag "Those who live in the past limit their future")
Many people fear gaining weight while traveling but there are some simple things you can do when traveling to start your day off right, feel good about yourself and burn a few extra calories.
Beach location: take an early am jog on the beach working in some walking lunges, practice some yoga poses and take in the beauty of it all and/or do some ab work (crunches, v-ups, suitcase crunches, plank, on your towel in the sand.
Anywhere: Find a few extra stairs and jog up and down them a few times.
You can also do the below workout anywhere you have a little space and time.
Repeat this sequence 3 times -March in place 1 min -drop down and do 5 push-ups -forward alternating lunges (15 each side)
Repeat this sequence 3 times -jumping jacks 1 min -drop down and hold plank for 1 minute or do 1 minute of crunches -15 squats
This won't take you long but will give you the perfect energy boost to get your body ready to roll through wherever your travels lead you :) PS- don't forget to stretch!
This is the perfect start to the day! You can always eat cold on the go too for a great energy boost!
1 cup 100% pure egg whites 1/4 cup oats handful walnuts cinnamon (to taste) 1/2 scoop banana whey protein (or vanilla)*I personally like BSN Lean Dessert Whey Banana flavor for this recipe 1/4 cup berries *honey or agave nectar optional
blend all in a blender then add to a non stick skillet on medium heat like pancake batter. once bubbles form flip. Top with a little jam or sugar free syrup :) ENJOY! makes about 4-5 pancakes
Longing for something more than egg whites and veggies in the am with my oatmeal, I thought about creating something that had a combination of protein, veggie and fruit to have on my way out the door to train clients.
Below is what I came up with and despite the green color and thought of having veggies in your protein smoothie I think you will find it extremely DELISH! Try it out and let me know what you think. You could even call it the "GREEN MONSTER" to get the kids to try...after all it is Halloween month :)
4 ice cubes 1.5 scoops banana whey protein (if you only have vanilla or strawberry that will work too) 1/2 apple 1/2 pear 1 handful of spinach 1 small cucumber, peeled 1/2 cup water, apple juice or skim milk (use only water if trying to cut cals & fruit sugars) 1/2 lime squeezed
Well here I am 5 days later and I think I've finally recovered from Vegas! Although I didn't get to sight see and enjoy it as much as I'd like this time around I'm headed back in November to compete in Fitness America and Bikini America and will have my second half with me to enjoy the Vegas fun with!
This month I was there working at the Mr. Olympia Fitness Expo for ISS Research, makers of the yummy Oh Yeah! bars and drinks. My partner in crime, Lori Harder and I had a blast working but also treating ourselves for Sushi at NOBU and joining the other Savage (www.cathysavagefitness.com) ladies at the Oxygen Magazine party.
The show and expo were great, although the flight was sooo long and my layover was delayed to boot :(
The 2009 Mr. Olympia is now three-time winner Jay Cutler! Which is pretty cool considering I'm competing in Jay Cutler's New England NPC show in Boston at the John Hancock at the end of this month -OCTOBER 31st!
I know it's been awhile since my last post but I can assure you I have been busy ;) Busy cooking new fun healthy recipes to share with you all, busy enjoying the Summer us New Englander's have been waiting for only to realize it's already gone :( busy training clients and myself as I prepare for the Fall fitness season -mainly FITNESS AMERICA NATIONALS in LAS VEGAS (www.fitnessamerica.com)
Today I'd like to share with you a few recipes you are sure to love and I assure you you're body will thank you!
Tuna Lettuce Wraps
Ingredients: 2-3 leaves of Romaine lettuce 1 Roma tomato or Sun gold (baby orange-soo sweet!) tomatoes, cut into 8 pieces 1/2 cup green and red pepper, diced 1/2 can (3 ounces) white albacore tuna, drained 6 Oz. container 0% fat plain Organic Greek Yogurt 1 Tablespoon balsamic vinegar
Instructions: Mix the ingredients into the tuna and Greek Yogurt. Sprinkle with the balsamic vinegar and add a scoop into a lettuce leaf, roll –up and enjoy!
Nutritional Information:
Per serving
Servings Per Recipe: 1 307 calories 3 g total fat 10 g carbohydrate
Grilled Bass with Strawberry Salsa
*Inspired by my boyfriend Steve the Fisherman :)
Makes 4 servings
Ingredients:
4 4- to 5-ounce fresh or frozen sea bass or halibut steaks, 1-inch thick
1 small lime
1/4 teaspoon salt
1/4 teaspoon cayenne pepper
1 cup chopped fresh strawberries
2 tablespoons snipped fresh cilantro
1/2 teaspoon cumin
1/8 teaspoon salt
drizzle of honey or honey mustard
Directions:
1. Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Finely shred lime peel. Peel, section, and chop lime; set aside. In a small bowl combine lime peel, the 1/4 teaspoon salt, and the cayenne pepper. Sprinkle evenly over both sides of each fish steak; rub in with your fingers.
2. Get grill to medium heat. Place fish grill and cook for 7 to 9 minutes per 1/2-inch thickness or until fish flakes easily when tested with a fork, gently turning once halfway through grilling time.
3. Meanwhile, in a medium bowl combine chopped lime, strawberries, cilantro, cumin, and the 1/8 teaspoon salt. Serve with grilled fish.
Janelle is a National level fitness competitor and has excelled as a personal trainer and in the fitness industry as a spokesperson for health and fitness. Janelle is the 2007 ESPN Bikini America Short Class Champion and has appeared in many magazines including, Oxygen, Muscular Development, Natural Health and Complete Woman magazines to name a few. On top of having a passion for fitness, animals and fashion, Janelle has two cookbooks and writes monthly healthy eating columns for Fitness & Physique magazine and Supermodels Unlimited magazine.
