Overcoming Obstacles
7:40 PM
Remy Maguire - Manifest the Best
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7:40 PM Remy Maguire - Manifest the Best 0 Comments
"Fall seven times, stand up eight." "Two steps forward, one step back." Both of these quotes remind us that the road to our accomplishing goals is rarely an easy one. But they also remind us to keep on trying. Keep on' keepin' on. Life is full of roadblocks no matter what we do. And we all make mistakes along the way. I'd like to congratulate the members of my Fat Loss Program who've persevered these ten weeks and have overcome many of their own obstacles. Way to go. None of the weeks guaranteed a drop on the scale, none of the weeks promised not to be filled with temptation and doubt. And they never will. But when you set your sights on something you really want - whether it's fitness related or not - you need a tough mentality to get there. Those roadblocks don't have to stop you. Look for a way around or hurdle yourself up and over! Accomplishment feels all the sweeter when we’ve worked for it. If we didn’t have to struggle a little to win we may not even notice that we did. Of course, when we’ve set of sights on something and formulated a plan to get there it is darn right maddening to be tossed off course. I think these quotes suggest what I believe to be true – tackle each setback one at a time. We can’t allow the little hills of discouragement build up to an impassable mountain. We have to pick ourselves up after a stumble and walk on. Even if we backtrack occasionally if we keep moving forward then we’re closer to where we want to be.
Recipe Swap!
6:36 PM
Remy Maguire - Manifest the Best
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Here are two great recipes from members I can't wait to try. There's a Mexican theme going on - and healthy too! Try one of these next time you're expecting company!6:36 PM Remy Maguire - Manifest the Best 0 Comments
Chilaquiles Casserole (Kate)
Indredients:
1 Tbsp canola oil
1 medium onion, diced
1 medium zucchini, grated
1 19-ounce can blacl beans, rinsed
1 14-ounce can diced tomatoes, drained
1 ½ cups corn, frozen (thawed) or fresh
1 teaspoon ground cumin
½ teaspoon salt
12 corn tortillas, quartered
1 19-ounce can mild red or green enchilada sauce (milder)
1 ¼ cups reduced fat Chedder cheese, shredded
1. Preheat oven to 400 degrees. Lightly coat a 9 by 13 inch baking pan with cooking spray.
2. Heat oil il a large nonstick skillet over medium-high heat. Add onion and cook, stirring often, until starting to brown, about 5 minutes. Stir in zuchinni, beans, tomatoes, corn, cumin and salt and cook, stirring occasionally, until the vegetables are heated through, about 3 mintues.
3. Scatter half the tortilla pieces in the pan. Top with half the vegetable mixture, half the enchilada sauce and half the cheese. Repeat with one more layer of tortillas, vegetables, sauce and cheese. Cover with foil.
4. Bake the casserole for 15 minutes. Remove the foil and continue baking until the casserole is bubbling around the edges and the cheese is melted, about 10 minutes more.
Nutritional Info (Serves 10)
Per serving: 243 Calories, 10g Fat, 30g Carbohydrates, 9g Protein, 5g Fiber
This can be prepared ahead of time through Step 3 and refrigerated for up to 1 day.
Tex-Mex Lasagna (Gayle)
Ingredients:
¾ cup bottled salsa
1 ½ teaspoons ground cumin
1 14.5 ounce can no-salt added diced tomatoes
1 8-ounce can no-salt added tomato sauce
Cooking spray
6 precooked lasagna noodles (such as Barilla or Vigo)
1 cup frozen whole kernal corn, thawed
1 15-ounce can black beans, rinsed and drained
2 cups shredded reduced fat Mexican blend cheese
¼ cup chopped green onions
Preparation:
1. Preheat oven to 450 degrees.
2. Combine first 4 ingredients; spread 2/3 cup sauce in bottom of an 8-ince baking dish coated with cooking spray.
3. Arrange noodles over sauce; top with ½ cup corn and half of the beans.
4. Sprinkle with ½ cup cheese, top with 2/3 cup sauce.
5. Repeat layers once, top with remaining 2 noodles; spread sauce over noodles and sprinkle with remaining cup of cheese.
6. Cover and bake for 30 minutes or until noodles are tender and sauce is bubbly.
7. Let stand 15 minutes, sprinkle with onions
Nutritional Information (Serves 4)
415 Calories, 13.3g Fat, 27.2g Protein, 55g Carbs
What do I do once I've reached my weight loss goal?
1:41 PM
Remy Maguire - Manifest the Best
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1:41 PM Remy Maguire - Manifest the Best 0 Comments
Maintenance: The National Weight Control Registry (NWCR) is a national database containing data on a large group of people who have on average lost more than 60 pounds and maintained their weight loss for 2 years. Here are some of the weight control strategies adopted by these 'weight-losers.'
*Set Realistic Weight Goals
A five to 10 percent weight loss can have significant health improvements. Establish achievable goals and add to them as they are reached. Reassess goals every six months.
*They eat a regular breakfast. And don’t skip meals.
Consume four to five smaller meals and snacks per day. Staying nourished can help prevent overeating at different points of the day.
*They monitor their weight regularly (sometimes daily).
*They Self-Monitor Food Intake and Activity Level
Consistently monitor food intake and activity level.
Become familiar with what, how much and when they eat and are active. Regular assessments can coincide with weight loss changes and help to identify what may be triggering weight regain. Use journals, food records and activity records regularly. Share them with a weight loss coach like me!
*They take up to 60 minutes of daily exercise daily, burning an average of 400 calories.
Spend 60 minutes per day doing moderate intensity physical activity, such as brisk walking. Physical activity is identified to be one of the most important components of maintaining weight loss successfully. Lifestyle activity (doing daily household chores like gardening, mowing, vacuuming and chasing the kids) can be counted. Walking stairs for 10-minute intervals three times per day has the same calorie burning power as walking stairs continuously for 30 minutes. Picking enjoyable activities is most important.
**The most popular weight control exercise is walking.
*They follow a fat-reduced diet, (24 percent calories from fat) while eating healthy carbs.
A low-fat, high carbohydrate diet/eating plan is the desired approach to maintaining weight loss. Select carbohydrates that are high in fiber and unrefined, for example, fresh fruit, vegetables, whole grain cereal and breads, brown rice, beans and legumes, and whole-wheat pasta.
*They control their calories, averaging 1400 calories, per day.
Weight loss can be maintained at 1,400 to 1,500 calories per day after the weight goal is achieved. Become familiar with portion sizes and the average calorie levels of food to help achieve a calorie-eating plan that will maintain body weight.
*They Consume Enough Calcium
High-calcium diets (food versus calcium supplements) may reduce the amount of calcium in fat cells, which in turn increases fat breakdown and reduces fat storage. Consuming 1,000 mg/day (3 ½ cups of dairy in the form of low-fat milk, cheese and yogurt) has demonstrated these benefits.
Pan-Seared Scallops with Lemon Vinaigrette
7:11 PM
Remy Maguire - Manifest the Best
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Here's what's on tonight's menu....7:11 PM Remy Maguire - Manifest the Best 0 Comments
Spring Cleaning!
6:47 PM
Remy Maguire - Manifest the Best
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6:47 PM Remy Maguire - Manifest the Best 0 Comments
I'm sorry it's been a few days since I've written. It's been like a whirlwind around here! Saturday was so beautiful we just had to find some fun outside. I've always loved mountain biking. Intense effort followed by heart pounding descent really gets me going! Since my bike was stolen last season I just haven't hit the trails. Until yesterday! I bought an amazing new-to-me bike from a friend and rode like a wild lady through Powell Butte state park. It was perfect. I happen to love exercise for exercise sake but there's nothing like the rush of great physical activity (at high speeds) in the out-of-doors!
Today was spent deeply involved in another Springtime activity. Major household cleaning and reorganizing. It's rather dramatic what a bit of furniture rearranging an a few new shelves can do. I feel quite reinvented:) Just now putting the finishing touches on my new bedroom office. Previously I've been dragging all my books and notes and spilling out all over the kitchen table. Now I have my very own desk! I've heard it suggested to keep work out of the bedroom but this is my sanctuary, my creative den, my "spot".
I enjoy a good scrub down and our tiny apartment needs constant upkeep. Sometimes I think we have dozens of cats instead of two. If I leave the place un-dusted for a weekend the fur balls multiply! Today we moved all the furniture, swept, mopped and removed any moldy grim we found along the way. It took all afternoon (including the trip to IKEA) and the results are worth the effort. I feel much happier at home. Setting your space right can make your whole life seem easier and more organized. As the weather warms up and we are inspired to make new and fresh here are some tips to keep your Spring clean green.....
These simple suggestions are so basic you most likely have all the "ingredients" in your cabinets already.
Here are a few basic “recipes” and techniques to get you started:
Glass: Mix 1/4 cup vinegar with 1 quart of water in a spray bottle. Spray on glass and wipe clean with old newspaper or a lint-free cloth.
Countertops and bathroom tile: Mix 2 parts vinegar and 1 part baking soda with 4 parts water. Apply with a sponge, scour, and wipe away.
Floors: Mix 4 cups of white distilled vinegar with about a gallon of hot water. If desired, add a few drops of pure peppermint or lemon oil for a pleasant scent. After damp mopping the floors, the smell of vinegar will dissipate quickly, leaving behind only the scent of the oil.
Wood furniture: Mix equal parts of lemon juice and olive and oil. Apply a small amount to a cloth, and rub onto the furniture in long, even strokes.
Toilet bowl cleaner: Sprinkle a toilet brush with baking soda and scrub away! Occasionally disinfect your toilet by scrubbing with borax instead. Wipe the outside of the toilet clean with straight vinegar.
Disinfectant: Mix 2 teaspoons borax, 4 tablespoons vinegar, 3 cups hot water, and 1/4 teaspoon liquid castile soap. Wipe on with dampened cloth or use a spray bottle. Wipe clean.
Mold and mildew: Wipe with straight vinegar.
Air freshener: Sprinkle essential oil on a cotton ball, and stash it in a corner of the room. If you have kids, make sure it is out of their reach as essential oils are very strong and could irritate their skin. Lavender is a relaxing scent that is great for bedrooms, and cinnamon, clove, and citrus oils are great for the rest of the house. You can stash a few in the car too—try peppermint, which may help you to stay alert.
Happy Cleaning!
So much to do this year!!
7:34 PM
Remy Maguire - Manifest the Best
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7:34 PM Remy Maguire - Manifest the Best 0 Comments
What are you going to train for? Just deciding to put one of these fun events can do a world of good for your mind, body and motivation. Don't worry of you've never done anything like this before -- everyone is a beginner once! I finished my first Triathlon and a Half Marathon last year and still feel amazing about it:) My husband is going to join me for the Girlfriends and Dudes Triathlon this year too-- his first. I can hardly wait! Pick something that sound wild to you and GO for it!
Triathlon Training Seminar
Event Date(s): 03/16/2010
If you have ever dreamed of finishing a triathlon, now is your chance!
March Muddy Madness
Event Date(s): 03/21/2010
Enjoy a series of physical challenges and mental orienteering.
Learn to Run
Event Date(s): 04/01/2010 - 06/17/2010
12 Week Learn to Run program - Safe, Effective and Results-Oriented!
10 Week Fat Loss Program
Event Date(s): 04/13/2010 - 06/19/2010
If your goal is Fat Loss, this program will get you there!
Ultimate Spring Makeover Challenge
Event Date(s): 04/14/2010 - 06/14/2010
This Weight Loss challenge will get you looking your best just in time for Summer!
Learn to Run Barefoot
Event Date(s): 04/17/2010 - 06/19/2010
Train the muscles in the foot to do their job!
Mt. St Helen's Summit Climb
Event Date(s): 06/19/2010
Haven’t you always wanted to summit Mt. St. Helens? Now’s your chance!
Summer Solstice 3 and 6 Mile Fun Run, Live Band & Costume Contest
Event Date(s): 06/26/2010
A 3 & 6 mile evening walk or run & Costume Contest to celebrate the start of summer.
Sea-kayaking, Hiking & Biking the San Juan Islands:
Event Date(s): 07/14/2010 - 07/18/2010
Join us for hiking, biking, kayaking and more in the magnificent San Juan Islands.
Girlfriends & Dudes Triathlon
Event Date(s): 07/25/2010
Short distance triathlon along the beautiful Columbia River including a Kids Tri too!
Learn to Row
Event Date(s): 08/21/2010 - 08/22/2010
Experience one of the most amazing full body workouts and a sport that is so meditative.
Summer's End Amazing Race
Event Date(s): 09/12/2010
A knock-off from the TV show, this event will challenge you and your partner!
Girlfriends Half Marathon
Event Date(s): 10/17/2010
Recruit your best girlfriend and benefit Breast Cancer Research.
Workout for your Soul
Event Date(s): 11/14/2010
An exercise-a-thon to raise food and clothing for those families in our community who need help!
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