It's in the Details!

Its in the details!

I am sure you've heard the saying in order to be successful it's 80% planning and 20% execution-- SO TRUE! We are coming down to just days before our 10 day clean eating challenge. Be prepared to feel great and shed some extra lbs. Its been said that during he holidays, the average weight gained is 10 lbs. Not you, not this holiday. We are going to lose those 10 lbs.
First things first:

• Get everything that is tempting out of your house! I will include a recipe that will help with your sweet tooth, everytime I want to cheat I whip up this quick recipe (and the kids think its a REAL cookie).
• Determine the amount of calories you should be consuming daily, go to this website to get an accurate calorie count: http://www.bodybuilding.com/fun/calorie-know-how-get-equation-right-to-get-results.html
• What kind of workout do you NEED (yes, if you read my last post- you have to focus on your weakness, not just your strength to prevent plateaus). Cardio, weight training, yoga. I will also be posting a series of workouts to focus on different areas-- but only you can determine what you need.

Grab a calendar, just a weekly one-- I suggest a dry erase board, this way you can see your goals as well as update it frequently. some things you can plan now: Meal prep, I usually do mine on Sundays (the recipes will be posted Saturday night) give yourself 3 to 4 hours to prep your entire week--write that on your calendar. Work with your schedule- if you have a set schedule, write in when you can get a 30 minute workout 6/7 days a week. If you don't have a set schedule, start noticing patterns or free time this week to see what's going to work best for you. Write down when you will eat your snacks, its easy to plan your 3 set meals (breakfast, lunch, and dinner) but we often forget the 3 other snacks that we need to boost our metabolism.
                 
                                  OKAY GUYS, JUST 3 MORE DAYS TIL GO TIME!!


Talk to ya soon xoxo, Ab

Plan your workouts, Day 3 prep!

4 health and (mostly) fitness tips

Okay challengers, here are some tips to think about when planning your week (and yes you need to plan your workouts). Although your workouts will be provided, not everyone is at the same level--therefore your workout schedule will be different.

1. VARIETY- To prevent plateau, mix up your workouts, if you stick to what you are good at, you won't develop your weak areas, therefore leading to plateaus.
2. CONSISTENCY- The minimum you should workout is 5 days (this doesn't mean go all out all 5 days, but get your boo-tay moving!
3. INTENSITY- Not every workout has to be extreme intensity, but if you can increase your weights for 3 or 4 reps DO IT!
4. PURPOSE- Why are you doing this? No, really why? Find your reason... This is the difference between truth and fantasy. Be honest with yourself so you can get the most out of your change.

XOXO, Ab

How to curl your hair with a flat iron

                                                        Curls for days!

I have tried every way possible to curl my hair and I have to say, this idea is GENIUS! Anyone with long hair will definitely agree.

• Take a section of hair (about as much as you would curl or straighten), comb it, place the flat iron at the top of the section, before clamping it, wrap it around the flat iron once (very loose).
• Close the flat iron and slightly twirl it all the way to the bottom.

Tip: Do not close the flat iron tight, it will kink your hair instead of curling.

       This curl has lasted up to 3 days, each day it just becomes more of a beach wave look.

      

I have long, thick hair and this look took just under 30 minutes.

Haha, don't mind my face,I was concentrating. xoxo, Ab

Do you journal your fitness activity?

                                                             DAY TWO PREP
Since this challenge is going to be posted on this website, I won't have the opportunity to host individual follow up and group accountability like I normally do, which is why I suggest grabbing a journal. If you feel like you need a higher level of accountability, I run challenge groups monthly that I can add you to. To be added to a regular group go to http://teambeachbody.com/AbbeyHansen to register and start a "beachbody challenge" you can also find me on facebook at http://facebook.com/pacesetterchallenges for regular postings.
Do you keep a fitness journal? To get started with our 10 day challenge, grab a journal, notebook whatever you can find to document the next 2 weeks.

• Two things to note: Start now! Track what you are currently doing for day-to-day activity (this will show you where you have time to carve in your workouts and prep)
• Continue through day one of the actual challenge. This will show you the difference in activity levels and food intake from just a two week difference.

xo, Ab

10 Day Clean Eating Meal Prep

10 Day Challenge starts on December 9th, Don't forget to subscribe to be updated on tips to get started and stay on track!

 

Shopping list

 

• 18 Large eggs
• 9 Large egg whites, you can buy egg beaters or egg whites
• 2 tbsp. Grated Parmesan Cheese
• 2 Cups Cottage Cheese, 1% milk fat
• 2 tbsp. Unsweetened Almond Milk
• 2 tbsp. Cheddar cheese, low-fat, low sodium
• 1 oz. Cheese, Monterrey Jack, Fat free
• 1 tsp. unsalted butter
• 12 Fluid oz. milk, fat-free (you can use Almond Milk)
• 4 Medium tomatoes
• 1 Cup mixed fruit (your choice)
• 3 Avocado
• 1/2 Cup fresh Raspberries
• Spinach or Kale (2 bunch)
• 1 Red Onion
• 1 Small yellow Squash
• 1 Small Zucchini
• Shredded Carrots (you can buy them shredded)
• 2 medium Sweet Potatoes
• 3 Onions
• 1 Green pepper
• 1 Red bell pepper
• 7 Scallion
• 2 1/2 tbsp. Romaine Lettuce (you can buy the pre-chopped bag)
• 7 Cups Mixed salad greens or choice of lettuce
• 3 Cups Arugula
• 1 Pint cherry tomatoes
• 1 stalk of celery
• 1 Cup green beans
• 1 Small red potato
• 5 black olives
• Watermelon
• 1/4 Cup green peas, cooked
• 1 Can corn kernels, fresh or frozen
• 1 Cucumber
• 1 Medium granny smith Apple
• 1 bag red grapes
• 4 tsp. shallots
• 3 Large carrots
• 1 beet Broccoli (frozen or fresh)
• 1 tsp. Capers
• 1 portabella mushroom
• 1/2 cup whole grain cereal
• 1 6 inch whole wheat pita
• 7 low carb whole wheat tortilla, 6"
• 4 Slices whole grain toast
• 2 tbsp. Old fashioned rolled oats
• 1/2 scoop Whey protein powder (choc or vanilla)
• 1 can refried beans, fat free
• 2/3 Cup cooked brown rice
• 1 whole grain hamburger bun
• 2/3 Cup cooked lentils
• 2 1/2 oz. pasta, farfalle, dry
• 1 tsp. slivered almonds
• 1/4 tsp. Ground cumin
• 1 dash sea salsa
• Cayenne pepper
• 9 fresh basil leaves, finely chopped
• nonstick cooking spray
• Olive oil
• 2 tsp. grape seed oil or canola oil
• 2 cloves garlic minced
• 5 tbsp. salsa
• 2 tbsp. fat free ranch dressing
• 1 1/2 cups balsamic vinegar
• 4 tbsp. fresh lemon juice
• 6 tbsp. Dijon mustard
• 4 tsp. Shallots
• black pepper
• Store bought hummus
• 1 1/2 tsp. Sesame oil
• 1 tsp. low sodium tamari soy sauce
• 1 tsp. chili sauce
• 1 tbsp. citrus vinaigrette
• lime juice
• 2 tsp. fresh cilantro
• 1 Cup vegetable broth
• Chili powder
• Ground cumin
• Ground coriander
• Bragg liquid aminos
• 2 tbsp. toasted pine nuts
• 2 tbsp. Seasoned bread crumbs
• 3 tbsp. Honey
• 1 tbsp. parsley flakes
• Parmesan cheese
• 1/8 tsp. thyme, ground
• 2 tbsp. vinegar, cider
• 1 tsp. Worcestershire sauce
• Pineapple rings, canned in juice
• 3/4 Cup canned artichoke hearts
• 1/2 Cup canned low sodium black beans
• 1/3 Cup canned crushed tomatoes
• 1 Can chickpeas (garbanzo), drained
• 1 Cup canned crushed tomatoes
• 1/4 Cup green beans
• 1/4 Cup yellow beans
• 2 tbsp. kidney beans, canned, reduced sodium
• 2 tbsp. green peas
• 4 slices lean turkey bacon
• 4 oz. water packed tuna, drained
• 36 oz. chicken breast
• 3 oz. turkey breast
• 2 salmon filets
• 4 oz. lean protein
• 1 veggie patty
• 7 oz. tilapia
• 6 oz. Halibut (or other firm white fish)
• 4 oz. Cod filet
• 7 1/2 oz. lean ground Turkey
• 

4 quick tips to get you tank top ready!

Okay ladies this one is for you! 1. Bent over row. This exercise targets the middle of the back. Hold a dumbbell between 5 to 10 lbs in each hand (should be enough weight to feel the burn after the first set, but not leave you breathless and losing form). Stand with feet touching and a slight bend in your knees. Bend forward so that you have a neutral spine or flat back. Your arms should be hanging by your sides. Squeeze your shoulder blades back as you bend your elbows and pull your upper arms up to your sides. The motion should mimic rowing. Slowly return the weights to the starting position. Complete 10 to 20 repetitions for one set. Aim to complete two to three sets. 2.Fly. This trick focuses on the back of the shoulders and the upper back. To start this exercise, grab a chair and leave plenty of space around it. Sit on the chair with feet in front of you, knees bent. Relax your arms straight down toward the floor, each hand holding a 5 to 8 lb dumbbell. Bend over toward your knees to create a neutral spine. Make sure your head and neck are in a straight line with your spine. Raise your arms up and out to your sides as you squeeze your shoulder blades together. You will create the letter T with your arms. Complete 15 repetitions for one set. Aim to complete two to three sets. 3. The push press. The push press targets your deltoids, which help strengthen and tone your shoulders. Sit on the edge of a chair with your core engaged and your back straight. Hold a dumbbell in each hand with elbows bent and arms at shoulder height. Your hands should be supported on top of your shoulders with palms facing the ceiling. Extend arms overhead until straight. Your palms should now be facing forward. Slowly return to the starting position. Complete three sets with 8 to 10 repetitions per set. 4. Lateral raise. Stand with feet shoulder width apart, knees slightly bent, and grasp two dumbbells between 5 to 8 lbs. Move dumbbells to the front of your thighs, with palms facing each other. Slightly bend the elbows and raise dumbbells up and out to the sides until parallel to the floor. Your pinkie should be higher than your thumb.Pause, lower slowly, and repeat. Complete three sets with 10 to 12 repetitions per set.

Why does losing weight, cost so much?

If you're like me, this is a question you've asked yourself in the past or are still asking yourself before taking the plunge. Here are some things to think about before deciding if its the right choice for you: 1. What are you spending your money on? I was going out everyday, eating food from the food court DAILY, not to mention Starbucks to start off my morning. Once I added that up, it was ridiculous, almost disgusting. That's about $10.00 (to be safe)x 5 (days a week)=$50.00 a week! $200.00 A MONTH- WHAT, HOW DID I AFFORD THAT? 2. How many of us give in and buy a gym membership in January, hoping to use it daily? Well, if you're like me, daily becomes weekly, eventually monthly, etc., etc. and now we are paying about $40 a month on a membership we don't take advantage of. 3. I have tried over a dozen fad diets and diet pills, I remember buying diet pills and paying 19.95 for 30 days, but when I ran out and didn't have time to make it to the store, I would have headaches and withdrawals from all the chemicals inside. 4. Now this is future thinking, but what about your health, not the weight on the scale, but your health? If you continue your same behaviors, are you going to be able to afford medication for cholesterol, or high blood pressure, what about diabetes and becoming pre-diabetic? This alone can cost outrageous amounts. So now my question for you, is it really that expensive to lose weight? What are you sacrificing to hold off?

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