I am pretty sure that I have probably overloaded on carbs over the past 24 hours. And it’ s not because it’s cold outside and I am craving hearty foods… it’s because my normally unlazy self is too lazy to get to the grocery store and fill the pantry.

Here’s what we’re living off of:

1. Whole wheat bagels
2. Peanut butter
3. Whole wheat bread
4. Grapenuts Cereal
5. Frosted Mini Wheats

Wow, that’s not exactly the kind of pantry I want to start the year off with but until I can get to the store we have to deal with. And since I am in a lean out phase this is definitely not helping out! I am pretty carb sensitive so I stay on a somewhat low carb diet year round… about 80 g/day and during lean out times that number goes down to closer to 40-60 g/day!

Too bad I think I just consumed that much in my bowl of cereal this morning. So that only means one thing… finish work up today and hit the store. We need to give our bodies what they need… and I need protein! haha.

As promised I want to start helping myself make progress by giving up my own stats… I will post up a picture later this week but for now here is where I am starting:

• Weight 112 lbs
• Body Composition: 22% Fat
  

  Body Composition Down!

What I want… I wouldn’t mind not losing much weight, I realize that I am at a good weight for me and going down could actually be a bad thing, but it’s that % I want to lower… I would love to get it around 19%!

Fitness Plan To Hit Goals

So what’s my plan to get there??? GO GROCERY SHOPPING… that’s step one! The next is to add interval sprints to the end of my workouts. I haven’t been doing much cardio over the past 6 months so I am going to up that as well as up the intensity of my weight training.

I love that Dan and I train together because I just have to mention my goals and he makes sure that I don’t cheat myself. Having that kind of support is really helpful even if at times I give the “screw you” face when he tells me to go lower for my push-ups or whatever! It’s out of love, of course!

So even though my Sunday wasn’t what I wanted for nutrition it hasn’t messed up my desire or motivation. I just put it behind me and get moving on a better path.

What are your goals and how do you plan on reaching them?

Have you ever not worked out because you weren’t able to get to the gym and you don’t have gym equipment? Well, hate to tell ya but that isn’t an excuse. It is more than possible to not just get a workout in but to get a great workout in with no gear at all… the only thing you need is yourself.

Check out the video below, these are great body weight exercises that you can do where ever you fancy… from your living room, the park or where ever else you like to sweat!

There are going to be a few changes for Women’s Lifting Revolution for 2010 and for me! It’s going to be an amazing year and I am already overwhelmed with what’s to come in the next several months.

I love writing and talking with you here at Lifting Revolution so that’s not going to change at all… but I now have a Charleston Boot Camp going on (if you’re in Charleston, SC check it out!), I am always working to make The Art Of Weight Lifting the best it can be for women’s online fitness training and I have a wedding to plan!

Just call me Super Taylor! Not really… as long as I stay organized it shouldn’t be a problem. And that’s the main thing… I am going to be organized, heck I am even going to try and follow daily to-do lists! Imagine that, I might work a bit more efficiently if I have exactly what I need to do in front of me! Haha.

For changes with Lifting Revolution here’s what I have in mind:

More video podcasts. My plan is to have a new video up daily! Some will be posted here but all will be on Youtube. Great workouts, fitness tips, clean eating advice and much more. So make sure you’re a fan of my Youtube page so you can make sure to get access of my videos.

Get more personal… I am starting to lean out tomorrow. And I really do what I recommend. I will be taking full access of my blog to help me reach my goals. It’s our personal journal after all. So I will post pictures, my personal ups and downs and more. I am human after all and I need help and motivation as much as the next gal.

And I want to hear from you! what do you want to see more of here? More audio podcasts. recipes, fun statistics and studies… you name it and I will see if it can be done!

Marisa Miller is the women that if she were to knock on our door Dan is allowed to walk away with her. I can’t blame him, she’s gorgeous and she has an amazing body (duh, being a Victoria Secret Model does set standards).  Don’t worry this isn’t a one way thing… Dan knows that if Ryan Reynolds were to leave Scarlett and come running my way I can walk away… no questions asked!

But as far as Marisa’s body is concerned, she is a great role model for women looking to get feminine ripped. She lean, toned, outgoing and an overall fit woman. She even swears that body is 100% natural… and sure while she does have great genes, she says she has to work on her body and maintaining a physique that is Victoria Secret worthy.

In a recent Shape Magazine interview, Marisa revealed her “secrets” to her angel body. I love it when celebs and especially models demonstrate a healthy way to lose fat, stay tight and be fit. No starvation diets, no long 8 hour workout programs… well you get the point!

Thanks Marisa!

Here are her tips to help you start 2010 off the right way… to actually hit your fat loss goals!

Marisa Millers’ Workout Tips

1. Sooner is better than later… apparently Marisa’s mom was working out the day before Marisa was born! Staying fit with exercise was something that was but into her head at an early age. Of course this is helpful but if you weren’t fortunate enough to have had these early fitness influences then that isn’t an excuse… get out now and start creating a habit. Just 21 days of exercise and then it will be a steady part of your life! That’s just 3 weeks… easy peasy.
2. Fuel it up. Marisa is a model who actually eats. Her breakfast is clean and actually looks a lot like mine… steel-cut oats and fruit is a great way to start the day. She also indulges in protein shakes and carries around snacks in case she starts to drag through the day. This is one of the best tips… always have something in your purse! Nuts, protein bar, fruit slices, etc. Remember, to keep your metabolism on high you should be eating something every 2-3 hours!
3. Resist Temptation. Avoid sugary sweets most of the time. But Marisa also lives… when she craves a burger she has one (wow) and when she goes to the movies she orders a full sugar coke. Now, while I don’t indulge in the coke thing (I don’t like it) I do love a good burger. The rule of thumb is to eat well 90% of the time and give yourself some slack 10%… that’s 1 cheat meal a week. No questions asked.
4. Workout Flexible. She’s busy, you’re busy… so don’t beat yourself up. Marisa tries to get something in each day wether it is a spin class (actually a pretty intense cardio), boxing with her training, weight lifting or packing up her resistance bands for the road. That way when a shoot comes up she’s ready to go and in great shape.

Marisa’s Exercises

Here are a few of her favorite moves:

• Single leg squats
• Front Leg Lifts
• Shoulder Press (with resistance bands)
• Resistance band side leg raises

For a total body workout to get results like Marisa… check out this women’s workout!

I was having girl time with one of my closest friends and she filled me in that she had no intention of picking up a weight to workout. If she was going to exercise it would include the treadmill followed up with a few ab exercises to help get tight and lean… really?

It seems no matter how much I rant and rave it just doesn’t get the point across… lifting weights are not going to cause her to bulk up and turn into a man at night after working out. And it’s not going to happen to you. I used to think these were the fears and ideas of an older generation… fed the cardio fads of the 80s that refused to go away, but it’s more common than ever to hear women in their twenties telling me their fears and full out refusals to give weights a try.

-I had my best friend ask me not long ago for exercises that would make her calves longer… not bigger but longer. Sorry friend but I can’t stretch your legs to make them longer and I can’t change the overall length of your calf muscles.

-Another friend told me that I should stretch EVER since I like have some muscle definition. Apparently, if you stretch then your muscles stretch out too and I lose my toned look… I didn’t get that memo in physiology back in college.

-My own dad told me that since my mom is trying to lose weight that it is silly of her to do strength training exercises… he told her that she would be better off running her fat off and then after she loses the weight adds in strength training to tighten up. Thanks Dad… I can tell you listen to your personal trainer daughter!

There are so many bad pieces of advice going around that it really is of no surprise that women have reservations about having a workout that really works. When it comes down to it (and the science proofs it) if you want to have the most beneficial fat burning workout program then strength training is a must for women… I won’t get into all the benefits of strength training for women but the list is a long one!

I will add that it is the best way to increase your metabolism… to burn fat during the day, night and morning, to feel energized, to sleep better and so much more.

I am a huge feminist… I really hold the idea that men and women are equal. But when it comes to exercise this doesn’t relate at all. Men and women are nothing alike… men respond by bulking up from weights, it is because of their testosterone and their higher percentage of muscle mass than women. Women respond by losing body fat, toning up (getting defined) and looking feminine. You keep curves, breasts, and your femininity even when grabbing a weight or two!

The bottom line… Women SHOULD lift weights, in fact if you’re serious about getting toned and losing fat in 2010 then you have to lift weights!

I came across this little fun quote today and thought I would share it!

“The great objection to women exercising—namely, the fear of becoming muscular—is quite without foundation. It cannot be too often repeated that woman is not simply a weaker man: she is physically an entirely different being … In women the muscles simply become firm, close-knit, and well-rounded, and show under the layer of fatty tissue intervening between muscle and skin only in soft, hardly discernible masses, just sufficiently to give a delicate moulding to the form.”
Eugen Sandow, Sydney Mail, October 22, 1902.

It’s no secret that spicy foods increase your metabolism. The capsaicin in peppers are what’s responsible for the spicy heat that your hot foods give off. But the heat isn’t just in your mouth, your entire body heats up and burns off more fat.

I love spicy foods, so I am always trying new recipes. Some are winners and some are big flops. My worst flop ever was when I was trying to make a lobster recipe that called for fresh chile. The store was out of chile peppers so I grabbed a pepper that I thought was “pretty” and would fill the spot. As I started cooking my fingers started to burn. I was too busy to think about it though, by time I sat down to eat my hands were on fire and my meal was too spicy to eat. And Dan and I love spicy! So what the heck did I do?

I was a blonde… I bought a habanero (I had no idea what one looked like, but I do now!) I am sure if we had been able to eat our meal, our metabolism would have skyrocketed by I think I would have died…  instead I had my hands stuck in a glass of milk for 2 hours.

But enough… what is my favorite spicy recipe that is a winner?

Spicy fat burning recipe:

El Diablo Chicken

What you need:

• 3-4 Boneless, skinless chicken breast cut into chunks
• 1 small can Mild Rotel, Drained
• 1 1/4 cup spaghetti sauce
• 1 tsp chile pepper flakes
• ¼ cup diced onion
• 1 clove garlic diced
• 1 tbsp olive oil

What You Do With It All:

1. Heat a skillet on medium and drizzle in olive oil. Once heated throw in onions and garlic and sauté for 3 minutes.
2. Throw in chicken chunks and allow to cook for 3-5 minutes at medium-high heat.
3. Add Rotel, Sauce, and pepper flakes and stir until chicken is evenly coated. Cook for an additional 2-3 minutes.
4. Lower heat to low-medium and allow chicken to simmer for 5 minutes.
5. Serve on wheat pasta if you want or as a main dish by itself.
6. Just keep in mind this is a spicy dish. For more spice you can use Hot Rotel.

Happy Holidays, I hope that your Christmas is wonderful and safe!

My Christmas has already been the best ever… after over 4 1/2 years together Dan popped the question last night! We’re super excited! I couldn’t ask for a better guy to spend my life with. We have big goals for our future and I can’t wait to see us reach our goals together!

So that’s my big announcement…

Dan and I are engaged!!

Merry Christmas!! I will be back Saturday posting like normal.

My mom made her famous fudge like every Christmas… and like every Christmas I can’t turn it down. But since My training for competition season starts December 29th (the day after Dan’s birthday) that means I gotta get my butt moving and burning off the fudge, champagne and other holiday favorites!

Here’s a great fat burning and muscle toning workout that I did yesterday at the gym. I will do it again tomorrow with a few changes to add some variety to it all, of  course.

It takes about 45 minutes from start to finish and it is pretty intense. Make sure to lift heavy with your moves… your goal is to get 8 reps for each move (unless otherwise stated).

HOHOHO Anti-Cookie Workout

Tri Set:

• Barbell Lunges (with your front foot on top of a plate): Just lower down and up. Do all of one leg before switching to the other.
• Push-ups (25 reps)
• Overhead bench raises: Lay on a bench with a dumbbell extended up over your chest. Slowly lower the weight over your head and slightly down. Return to above your chest. Make sure to keep your arms just bent a little bit.

Tri Set:

• Dips (off a dip bar): If dips are too difficult, start with the dip assistance machine and slowly work your way up.
• Bent Over Row (w/ dumbbells)
• Squat Jumps (15 reps)

Tri Set:

• Upright rows: Use a pre-weighted barbell, these are shorter and easier to handle then a normal barbell.
• Calve Raises
  
• Seated Incline Dumbbell Curls

Try this workout the next time you hit the gym. If you don’t have equipment these moves are great because you can do them either with body weight (especially for beginners) or if you have exercise bands.

HAPPY HOLIDAYS!

A friend of mine gave me this recipe, it’s super easy and really healthy. Her husband is Italian so she gets amazing “Everyday Italian” meals well… everyday!

What you need:

• 1 can white beans
• 1 can diced Italian tomatoes
• 1 lb  shredded cooked chicken breasts
• 1 Big can tomatoes
• 1 cup whole wheat penne pasta
• 1/2 tbsp Italian seasoning

What to do:

1. Boil penne pasta until al dente (almost cooked but not quite all the way). Remove from stove, drain and set aside to cool. Once cooled down cut each penne into halves or thirds.
2. Set large pot on stove and throw in all ingredients (except pasta), bring it to a boil and then lower to a simmer. Add pasta and let simmer for 10 minutes.
3. Remove and enjoy! You can top with fresh basil, or a few whole wheat croutons.

The Benefits Of Cannelloni Beans:

White Beans are high in fiber… good to keep blood sugar in check, high in protein and a healthy carb choice. They are also a great help at reducing headaches, lowering cholesterol, and providing an energy boost! Cannellini beans are a high iron source as well… they have up to twice as much iron as beef! That’s huge.

I love beans and I always suggest to clients if they’re not in the mood for a heavy meaty meal to opt for beans.

Don’t make fun of my voice, I am one of those people who is quite aware of how I sound but it never stops me from singing! I sing a lot and people make fun but I don’t care! Hope this brings a smile to your day.

The 12 Days Of Christmas From Trainer Taylor…

Don’t read… just listen (Only the last verse):

Spread the word…

• On the first day of Christmas my trainer gave to me a pair of pink dumbbells.
• On the second day of Christmas my trainer gave to me two jump ropes and a pair of pink dumbbells.
• On the third day of Christmas my trainer gave to me three sets of lunges, two jump ropes and a pair of pink dumbbells.
• On the fourth day of Christmas my trainer gave to me  four sore muscles, three sets of lunges, two jump ropes and a pair of pink dumbbells.
• On the fifth day of Christmas my trainer gave to me 5 POUNDS OF PROTEIN… four sore muscles, three sets of lunges, two jumps ropes and a pair of pink dumbbells.
• On the sixth day of Christmas my trainer gave to me six tight abs, 5 POUNDS OF PROTEIN… four sore muscles, three sets of lunges, two jumps ropes and a pair of pink dumbbells.
  
  

  The 13th Day Of Christmas...

• On the seventh day of Christmas my trainer gave to me seven killer circuits, six tight abs, 5 POUNDS OF PROTEIN… four sore muscles, three sets of lunges, two jumps ropes and a pair of pink dumbbells.
• On the eight day of Christmas my trainer gave to me eight minutes resting, seven killer circuits, 6 tight abs, 5 POUNDS OF PROTEIN… four sore muscles, three sets of lunges, two jumps ropes and a pair of pink dumbbells.
• On the ninth day of Christmas my trainer gave to me 9 Nike sports bras, 8 minutes resting, seven killer circuits, six tight abs, 5 POUNDS OF PROTEIN… four sore muscles, three sets of lunges, two jumps ropes and a pair of pink dumbbells.
• On the tenth day of Christmas my trainer gave to me ten loads for lifting, nine Nike sports bras, 8 minutes resting, seven killer circuits, 6 tight abs, 5 POUNDS OF PROTEIN… four sore muscles, three sets of lunges, two jumps ropes and a pair of pink dumbbells.
• On the eleventh day of Christmas my trainer gave to me eleven pounds lighter, ten loads for lifting, nine Nike sports bras, 8 minutes resting, seven killer circuits, 6 tight abs, 5 POUNDS OF PROTEIN… four sore muscles, three sets of lunges, two jumps ropes and a pair of pink dumbbells.
• On the twelfth day of Christmas my trainer gave to me twelve drinks of water, eleven pounds lighter, ten loads for lifting, nine Nike sports bras, 8 minutes resting, seven killer circuits, 6 tight abs 5 POUNDS OF PROTEIN… four sore muscles, three sets of lunges, two jumps ropes and a pair of pink dumbbells.