Fitness Journey

Transformation Tuesday!

7 months ago I started my transformation with my wife.  I had gained 20 lbs, didn't make weight for the PT test in the Army, no energy, and something needed to change.  At 64 inches, being a little over 160 lbs made things that I was good at a challenge.  I used to do 90 plus push-ups and run like the wind.  With my 160 lb frame not being all lean muscle mass, I got tired pretty easily after 50 push-ups and instead of running like the wind, I just got winded.

So, what happened?  I was starting to think that it was just a natural progression.  I thought that my metabolism was on strike and that this was just how things are when you get older.  I did go to the gym when it was convenient, and I did a little running here and there.

What I discovered, is that while my body was changing, it was also not responding well to all the crap I was eating, and my workouts were not consistent, or intense enough to get results.

7 months ago I started a home workout program with my wife.  The best thing about the workout is that it was only 25 minutes and it was within the comfort of our own home.  We also replaced one of our meals with a convenient meal replacement shake.  As we started our journey together, we slowly transformed everything else about our unhealthy eating habits and completed our fitness program.

Since completing Focus T25, my wife and I have tried other fitness programs and have continued to enjoy the benefits they offer.  I won $500 for my transformation, and Melanie has begun her training as a Figure competitor.

We now realize that getting older isn't an excuse for getting out shape.  You have a choice, and while it may require change, we are here to help.  Melanie and I have enjoyed our journey, and we want to pay it forward.  So, if you want to take the challenge, come bring it!

Mason Jar Overnight Oatmeal

Apple Cinnamon Oatmeal

INGREDIENTS:
1/3 cup almond milk
1/4 cup low fat greek yogurt
1 1/2 teaspoons dried chia seeds
1/2 teaspoon cinnamon
1 teaspoon honey
1/4 cup unsweetened applesauce or enough to fill the jar.





PREPARATION:
In a 1/2 pint jar or 1 cup jar put in the oats, milk, greek yogurt, chia seeds, cinnamon an honey.  Put the lid on and shake it up.  Open up the jar and adding the applesauce on top, cover and shake.  Refrigerate overnight or up to 2 days.  Eat chilled.

NUTRITIONAL INFO:  210 calories, 4g fat, 48g carbs, 8g fiber, 11g protein

Maple Blueberry Oatmeal

INGREDIENTS:
1/4 cup uncooked old fashioned rolled oats
1/3 cup almond milk
1/4 cup low fat greek yogurt
1 1/2 teaspoons dried chia seeds
2 teaspoons maple syrup
1/4 cup blueberries or enough to fill the jar.

PREPARTATION:
In a 1/2 pint jar or 1 cup jar put in the oats, milk, greek yogurt, chia seeds and maple syrup.  Put the lid on and shake it up.  Open up the jar and add in the blueberries to the top, cover and shake.  Refrigerate overnight up to 2 days.  Eat Chilled.

Nutritional Info:  215 calories, 4g fat, 48g carbs, 8g fiber, 12g protein

Raspberry Vanilla Oatmeal

INGREDIENTS:
1/4 cup uncooked old fashioned rolled oats
1/3 cup skim milk
1/4 cup low fat greek yogurt
1 1/2 teaspoons dried chia seeds
1/4 teaspoon vanilla extract
1 tablespoon raspberry jam, preserves or spread
1/4 to 1/3 cup raspberries (cut each berry in half), or enough to fill jar


DIRECTIONS:
In a half pint (1cup) jar, ad oats, milk, yogurt, chia seeds, vanilla, and raspberry jam.  Put lid on jar and shake until well combined.  Remove lid, add raspberries and stir until mixed throughout.  Return lid to jar and refrigerate overnight or as long as 2-3 days.  Eat chilled.

Nutritional info:  230 calories, 4g fat, 51 carbs, 8g fiber, 11g protein.


Mango Almond Oatmeal

INGREDIENTS:
1/4 cup uncooked old fashioned rolled oats
1/3 cup skim milk
1/4 cup low fat greek yogurt
1 1/2 teaspoons dried chia seeds
1/8 teaspoons almond extract
1 teaspoon honey, optional (or substitute any preferred sweetener)
1/4 cup diced mango (approx. half of a small mango)

DIRECTIONS:
In a half pin jar or container, add oats, milk, yogurt, chia seeds, almond extract and honey.  Put lid on jar and shake until well combined.  Add mangoes and stir with fork until mixed throughout.  Return lid to jar and refrigerate overnight or up to 2 days.  Eat chilled.

Nutritional Info:  207 calories, 4g fat, 47g carbs, 7g fiber, 12g protein

Banana Cocoa Oatmeal

INGREDIENTS:
1/4 cup uncooked old fashioned rolled oats
1/3 cup skim milk
1/4 cup low-fat greek yogurt
1 1/2 teaspoons dried chia seeds
1 tablespoon cocoa powder
1 teaspoon honey, optional (or substitute any preferred sweetener)
1/4 cup diced ripe banana, or enough to fill jar (approx. half of a small banana)

DIRECTIONS:
In a half pint (1 cup) jar, add oats, milk, yogurt, chia seeds, cocoa powder and honey.  Put lid on jar and shake until well combined.  Remove lid, add bananas and stir until mixed throughout.  Return lid to jar and refrigerate overnight or up to 2 days.  Eat chilled.

Nutrtitional Info:  245 calories, 5g fat, 56g carbs, 10g fiber, 13g protein

Banana Peanut Oatmeal

INGREDIENTS:
1/4 cup uncooked old fashioned rolled oats
1/3 cup skim milk
1/4 cup low fat greek yogurt
1 1/2 teaspoons dried chia seeds
1 tablespoon peanut butter (may substitute PB@ powdered peanut butter)
1 teaspoon honey, optional (or substitute any preferred sweetener)
1/4 cup diced ripe banana, or enough to fill jar (approx. half of a small banana)

DIRECTIONS:
In a half pint (1 cup) jar, add oats, milk, yogurt, chia seeds, peanut butter (or PB2), and honey.  Put lid on jar and shake until well combined.  Remove lid, add bananas and stir until mixed throughout.  Return lid to jar and refrigerate overnight or up to 2 days.  Eat chilled.

Nutritional Info (Using PB2 and no honey or sweetener) 264 calories, 5g fat, 55g carbs, 8g fiber, 15g protein.

Basil Garlic Shrimp with Zucchini Pasta

Total Time: 20 minutes
Prep Time: 10 minutes
Cooking time: 10 minutes
Yield: 4 servings

INGREDIENTS:
5 medium zucchini
1 TBSP olive oil
8 oz raw medium shrimp, peeled, deveined
6 cloves garlic, crushed
1/4 cup prepared pesto
4 fresh italian parsley sprigs, finely chopped


5 fresh basil leaves, finely chopped
Sea salt and ground black pepper (to taste, optional)
4 TBSP sliced raw almonds

PREPARATION:

1.  Using a vegetable peeler, cut each zucchini into lengthwise strips about 1/8 inch thick.  Turn each zucchini slightly after cutting each strip to work evenly around the outside, stopping when you hit the seeds at the core.  Discard cores.  Cut slices lengthwise into 1/2 inch ribbons.  Set aside.

2.  Boil water in steamer or large saucepan over high heat.  Reduce heat to medium-high.  Place zucchini in steamer basket; cook for 2 to 3 minutes, or until tender.  Remove from heat.

3.  Heat oil in large nonstick skillet over medium-high heat.

4.  Add shrimp an garlic; cook, stirring frequently, for 2-3 minutes, or until shrimp are opaque and firm.

5.  Add pesto; cook, stirring frequently, for 1-2 minutes, or until heated through.

6.  Add parsley and basil.  Toss gently until blended.

7.  Season with salt and pepper if desired.

8.  Divide zucchini among 4 plates; top evenly with shrimp mixture.

9.  Garnish each serving with 1 TBSP almonds

TIP: Zucchini can also be sliced on a mandolin; adjust to a very thin slice

Nutritional Information:  (per serving)
Calories: 247
Fat: 15g
Saturated Fat: 2g
Cholesterol: 92g
Sodium: 485mg
Carbs: 13g
Fiber: 4g
Sugars: 7g
Protein: 18g

Baked Salmon with Lemon Spinach Sauce

Ingredients:
-  2 pounds wild Alaskan or Washington Salmon, fresh
-  1/2 cup green onion, chopped
-  1 lemon
-  1 cup spinach, fresh, chopped
-  2 teaspoons garlic, chopped
-  1/4 cup lemon juice
-  1 1/2 tablespoons extra virgin olive oil

Preparation:
-  Preheat oven to 350 degrees F.  Rinse fish; pat dry, cut into eight 4-oz pieces, if necessary
-  Cut 8 square pieces of aluminum foil.  Lay each piece of salmon on a piece of foil.  Place some
   green onions (chopped) and 1 lemon slice on each piece of salmon.
-  Sprinkle with pepper and salt to taste, being sure to use salt sparingly.  Fold the foil around the fish,
   and fold the eyes over to seal.  Bake for 1 hour.
-  While fish is cooking, make the sauce by chopping spinach and garlic in  a food processor.  Add
    lemon juice, and process until blended.
-  Slowly add olive oil to spinach mixture until completely blended.  Season with salt and pepper to
   taste
-  Remove fish from oven.  Unwrap the foil, remove fish, and place on individual serving plates.
   Spoon spinach sauce over top.

Serves 8
Prep Time: 20 minutes
Total Time: 1hour, 20 minutes

Nutrition Facts
Calories:  160
Calories from Fat: 60
Total Fat: 7g
Saturated Fat:  1.5g
Cholesterol:  55mg
Sodium:  60mg
Total Carbohydrate:  2g
Dietary Fiber:  Less than 1g
Sugars:  Less than 1g
Protein:  23g
Vitamin C: 15%
Calcium:  6%
Vitamin A:  10%
Iron:  4%

Lentils with Garden Vegetables, Avocado, Walnuts and Hummus (From BevCooks.com)

Ingredients:

* 1/2 cup uncooked French green lentils, picked over for any stones
* 2 Tbs. extra-virgin olive oil
* 3 cloves garlic, minced
* 1/4 to 1/2 bunch asparagus, ends trimmed, sliced into small pieces
* 6 cups chopped garden greens (I used swiss chard, kale and spinach)
* 1/2 avocado, sliced
* 2-4 Tbs. favorite hummus
* 2-4 tsp samal oelek
* small handful of toasted walnuts
* coarse salt and freshly ground pepper

How to Cook:

Cook the lentils in boiling water until tender, but not broken, 20 to 25 minutes. 

Heat the oil in a large sauté pan over medium-high. Add the asparagus and sauté until slightly tender, 3 minutes. Add the garlic; bloom 30 seconds. Add the remaining chopped garden greens and sauté until wilted, 2 minutes.  Season with a little salt and pepper if needed.

Serve lentils with sautéed greens, topped with avocado slices, a dollop of hummus and a little sambal oelek.

And the walnuts.