Karina Works It Out

Grocery shopping on a budget: the 25 items I bought to get me through the week

2010-10-04T08:00:00.001-04:00

Hi People!

Happy Monday. So I’ve been struggling with healthy eating on a budget. I’ve had a few weeks where I’ve literally been very close to zero on the bank account, so I’ve had to make do with minimal groceries, and whatever else my parents have in the fridge. (Thank the Lord I still live with them! Otherwise I’d be on an involuntary rapid weight loss plan…)

So anyway, my lovely blog partner Taj came all the way from Brooklyn to Jersey armed with her iPhone, with which she calculated all of my purchases, so that I wouldn’t go over my $60 limit.

The plan was to buy enough goods to last a week, and in order to make the best choices, we stuck to the periphery of the supermarket: the produce, meats and dairy sections, and only went into aisles for specific things I needed. Just note that I already had plenty of whole grain bread, eggs and low-fat cheese at home. So here’s what I bought:

Snacks

1. Rice cakes

Protein

2. Pink salmon cups (like tuna cups)

3. Can of organic chick peas

4. Chicken Breast

5. 1.25 lbs Tilapia filet

Produce

6. Nectarines

7. Kale

8. Yams

9. Cauliflower

10. Sliced mushrooms

11. Baby arugula

12. Red cabbage

13. Spinach

14. Bag of Golden Delicious apples

15. An avocado

16. A lemon

17. Frozen broccoli in microwaveable steam bag

18. Frozen Asian medley veggie mix in microwaveable steam bag

Dairy

19. 32 oz. container of Chobani 0% plain yogurt

20. ½ gallon Silk almond milk

Other

21. Breakfast jam

22. Raisin bran Vitamuffin tops

23. Coconut milk

24. Tribe spicy hummus

25. 1 Amy’s black bean and vegetable burrito

These 25 items cost me a total $63.49. Not bad! And I don’t think I’ve ever had so many vegetables in my fridge before! I’ll check back with you again later this week to let you know how far my groceries stretch.

What’s on your grocery list?

Photo by malloreigh on Flickr.

Back To Running!

2010-09-28T17:00:00.002-04:00

Hey everyone,

Hope you are well. I can't believe in just a few days it will be October, that means cooler weather, sweaters, boots and great weather for running. Karina and I had our 1 year anniversary of running her first half marathon in Philadelphia September 20th.

We have officially started back on a running routine. :-) The both of us along with her good friend Angela, 2 of my clients and 1 of my coworkers are preparing for a Half Marathon 2011.

We are preparing for the Flushing Meadow half marathon on April 2, 2011. This will be Karina's second half marathon and the others first!

I have just recently started training these ladies on a running routine to prepare their virgin legs to the idea of keeping them moving for 13.1 miles. :-) Just like Karina I am confident each of them will be fine and can totally make this run happen in good time.

Monday me and 2 others ran for 3.5 miles. We did a little interval training on the treadmill. Since we are preparing way in advance this gives you all an opportunity to join us :-)

If you've ever thought about running now is your chance! We'd love to have a large group run with us in April. If you don't live in the NYC area don't be shy look for a race in your area.

I thought you might like doing what we did tonight so here you go:

3 min warm up walking on 1% incline.

At 3 min Run at comfortable speed until 1 mile
Increase the incline to 2% do your best to keep the same pace

At mile 2 increase speed.

Increase speed at mile 2.5 to as fast as you can go, decrease incline back to 1%

Run until 3 miles at this speed
Return to comfortable pace at mile 3 raise the incline back to 2%

Run until 3.5 miles
Return to 1% incline and begin cool down

Walk for 5 min

Congrats and Enjoy!

More running routines to come. Feel free to follow me on Twitter @tajlivingwell

Log onto my Blog TajBodyandSoul to get more info on the Living Well Yoga Retreat.

Taj

Photo provided by Fe IIya's on Flickr.

10 days, 8 workouts, an award, and a few benefits of exercise…

2010-09-15T08:00:00.001-04:00

Hi guys!

Sorry for the long hiatus. My internet has been kaputz for the last couple of days (the DSL people are supposedly working hard to fix it—I hope so!) but I’m sitting at café right now…and I have so much to tell you!

First off, faithful KWO reader Jennifer has nominated this blog for a versatile blogging award. She won it last week and passed on the love. Thank you Jenn! Be sure to check out her blog about weight loss.

I am proud to say that from last Saturday up until yesterday, (10 days) I have worked out (8 times)!

That is an amazing feat, especially given that my motivation in the last few months has been lacking.

Here’s what I did:

Sat: Run (2.5 miles)

Sun: Rest

Monday: 30-min strength training routine at home

Tuesday: Run (1.5- ish miles)

Wednesday: Virgin yoga at Crunch

Thurs: I walked for 45 mins!

Fri: Rest

Saturday: Run (2.75 miles)

Sunday: This CRAZY Amy Dixon/Women’s Health Total Body Toning routine with my homegirl, Angela. My shoulder blades are STILL burning, 48 hrs later! (You can download the PDF for the routine here)

Monday: Rest
Tuesday: Exercise TV On Demand basic yoga video + an 11-minute Pilates workout for the legs

I feel great! My endurance and stamina seem to have quadrupled since I got serious about my exercise routine again a couple of months ago. And I have lots more energy. That is without a doubt a benefit of working out consistently.

And last week I took my second ever yoga class at Crunch. It was fabulous and challenging all at once!

I am also seeing some slight (but super-confidence-boosting!) improvements to my physique, but will tell you more about that tomorrow!

The point is--Working out pays off.

Studies show that regular exercise not only helps you manage your weight, but also improves your mood, prevents chronic diseases and improves your sex life, among other things.

I guess for me, it feels wonderful to consistently invest in my personal health. And, best of all, after getting a crazy hard workout or run out of the way, I feel like I can take on the world!

How about you? What’s your exercise schedule for the week looking like? And what is greatest benefit you reap from exercise?

*Photo by DrJimiGlide on Flickr.

Tony Gomez's inspiring weight loss story

2010-09-08T18:54:00.002-04:00

Hi Guys!

I wanted to share with you this inspiring weight loss story I wrote for my other job as a news reporter for the Jersey Journal.

Tony Gomez is a detective in Union City, NJ, and he happens to have lost more than 90 lbs. in the last year.

This is Tony, in July 2009.

He's now training for his second 5K and inspires other cops in his department to get fit. Actually, he tells me that he's made a few of them throw up when they attempt his workout routine. ; )

This is Tony, a few weeks ago. Amazing!

What struck me the most about Tony, is his motivation. He says he got seriously hurt last year when he bent down to tie his shoe, and was out of commission for 10 weeks. That's what spurred him to finally get fit. Check out the whole story here and see some more photos here.

Hope this story inspires you to keep moving. I know interviewing Tony last week seriously inspired me!

My motivation for being fit is wanting to break the curse of poor health and obesity in my family--not just for me, but for my (future) children too! How about you, what's your motivation?

How's my eating? Check out my food log

2010-09-07T08:00:00.003-04:00

So these cherry tomatoes don't have anything to do with what I ate last week, but they're beautiful!

Hey there KWO readers! Hope you had a fab Labor Day weekend! I worked yesterday, but all in all, had a great weekend, which included a 2.5 mile run--the longest I've ran in about 8 months, since I was out of commission due some health issues. Needless to say, I am feeling GREAT!

Anyway, I promised you last week I would post my food log from last week in order to respond to Taj's great post about watching what you eat, when you eat, and when you sleep. I'm a little late, and I'm sorry about that, but here 'tis! I managed to scrounge up 5 days:

Thursday 8/26:

Breakfast: 9:30 a.m.

1/2 cup chopped cantaloupe

1 plain 0% Chobani Greek yogurt

1 Trader Joe's Apple Cranberry Bran muffin (70 cals, LOTS of fiber)

A drizzle of vanilla-flavored agave syrup + cinnamon

1 cup unsweetened tea

Snack 11:15 am

1 Kind Nut Delight Bar (210 cals)

Water

12 pm: 6 oz. iced coffee + unsweetened vanilla almond milk + 1 sugar

Lunch: 2:45 pm

1/2 cup brown rice

steamed chicken, snowpeas, bamboo shoots and carrots (with 2 tsp brown

sauce, on the side)

a fortune cookie

water

Treat I guess: 3:45 pm

1-100 cal Trader Joe's plain milk chocolate bar

Dinner: 6:15 pm

Same as lunch!

Friday 8/27:

Breakfast: 9 a.m.

Protein shake with 3 oz of a fruit drink, soymilk

An apple

11:45 am

1 slice whole wheat bread + pb&j

12:30-blended coffee & skim milk (8 oz)

LUNCH: 2: 30 p.m.

8 oz split pea soup + small spinach salad with feta & a few strips of grilled chicken from a salad bar

6:30 p.m. I randomly took two flaky twists (flour, sugar?) that somebody brought in from the Farmers Market. Don't know what you call them, but it couldn't have been more than 100 cals--mostly air. Didn't have an afternoon snack on me.

Dinner: 10:30 p.m. (horrible, I know!)

15 multigrain Stacy's pita chips

2 Laughing Cow Light cheese wedges (35 cal each)

2 tbsp salsa

Seltzer water

1 1/2 piece TJ's chocolate (115 cals together)

Saturday, 8/28:

woke up: 10:15ish am

Breakfast: 10:45 am

1 cup (practically!) granola + 1 tsp raisins + cinnamon + 6 oz. plain soymilk

2 hour workout--cardio + weights

Snack: 2 p.m.

1 plain greek yogurt + 1 tsp strawberry jam + 1 tbsp peanut butter + 1/2 a VitaMuffin top (50 cal)

Lunch: 4 pm

A 12 oz. pineapple mango banana smoothie w/skim milk and whey protein (at the mall, no time!)

LOTS OF WALKING--3 hours worth. Tired, and hungry

Snack: 6:15 pm

1.5 Kashi soft blackberry cereal bars (165 cals)

A couple of sips of my fiance's mocha latte

Dinner: 8:30 pm --at Chili's for my bro's going away dinner

2 pieces of nachos

chicken enchiladas--just no tortillas or rice

had chicken, salsa, guac, lettuce, pico de gallo, black beans

9:30 p.m.--1/2 a medium chocolate frozen yogurt

12 a.m.--the other half of that Kashi bar

went to bed: 1 am

Sunday 8/29:

(moving bro into college day. Healthy food is SCARCE!)

woke up: 7:30 a.m.

Walked a ton. Seriously, probably 2.5 miles. Plus took madd stairs. Path station, subway, plus bro on dorm room in 4th floor. I'm tired!

Breakfast: 8 am

1 slice whole wheat bread + 1 oz cheddar cheese + 1 panfried egg + water

Snack 9:15 am

a handful of Annie's organic graham cracker bunnies

12:30 -- an iced coffee with skim milk and one sugar

lunch: 2 p.m. part of a turkey wrap + part of a small side salad (did not like, did not finish eating!)

3 pm--1 Kind bar (hungry!!!)

dinner: 5:30 pm

Left over sugar snap peas, bamboo shoots, carrots, made into a stir fry + broccoli slaw and cherry tomatoes with leftover grilled steak + 2 pieces of chocolate

snack: 7:30 pm

1 oz multigrain pita chips + 1 laughing cow light cheese

Lots of seltzer water w/ 1 oz fruit juice

10:25 pm: soymilk hot chocolate + 2 tbsp granola (I'm ravenous, I know.)

Monday 8/30:

Breakfast: 8 am

2/3 cup granola + 6 oz soymilk + 1 tbsp raisins + cinnamon

1 pan fried egg

Earl grey tea + 2 oz unsweetened almond milk when I got to the office

Snack 1: 10:45 am

4 prunes + 1 oz cheddar cheese

Lunch: 1:40 pm

mixed greens salad w/ red kidney beans, pesto chicken, green and red

peppers, and sundried tomatoes + 2 tbsp balsamic vinaigrette

Snack: 4:30 pm

1 small iced coffee with skim + 1 sugar

1 cran bran vitamuffin top (100 cals)

Dinner: 7 pm

Red pepper roasted tempeh, raw broccoli, some kind of slaw in sesame oil, a couple of pieces of baked turkey (1 oz, max) 1/3 of a baked yam from my all-time fave place, Lifethyme Natural Market in New York.

So, what's the verdict? Well, I think I'm eating enough vegetables, but I wasn't sleeping enough, which probably explains why I was craving so many carbs. I think the areas where I need to most work are snacks--I like to have a mid-morning and a mid-afternoon snack, but need to keep them in the 150-cal range. I'll admit that I'm in a bit of a snack rut! My go-to for the afternoon is a VitaMuffin Top with a wedge of Laughing Cow Light Cheese, all for 135 cals, but it's just too darn expensive! (A box of 4 VitaMuffin Tops at my local grocery store is $4.49. Yikes!) I also like a small piece of fruit and a low-fat cheese stick. And nuts on occasion--I would just rather have them in bar form so as to maintain portion control. Any ideas for a good snack bar that has a good ratio of protein and fiber? I am not feeling like Gnu Flavor & Fiber bars right now. (Super expensive too!)

BTW--my Friday night dinner of pita chips, salsa and cheese was horrendous! AAH. I have no explanations for that fluke. Those pita chips are a bit addictive! I was craving them all week and ended up having them for a very late dinner.

So there it is--how about you? Where does your nutrition need to improve? Do share!

*Photo courtesy of The Gifted Photographer on Flickr.

Meal Timing - Let's Follow Up!

2010-09-02T10:08:00.001-04:00

So hopefully you stuck to a full week of journal writing.

And now that you have all the info, what next?

Well first things first, congratulations for accomplishing the hard part: Identifying the situation. :-)

Now in your journal make the following notations:

1. Your wake up time
2. Schedule on your calendar or in your crackberry - 1 hour later EAT first meal of the day. Set an alarm if you have to. But EAT Something.
3. Now schedule small meals every 3 - 4 hours in your calendar or crackberry.
4. If your bed time is late like mine, usually midnight, it is OK to eat a small snack at 9pm. But keep it balanced -- a good idea is a yogurt.

Next lets analyze what you were eating.

Is there room for improvement? What are your vegetable intakes like? Have you noticed you eat a lot of carbs? Did you even record your liquid intake, do you drink enough water thoughout the day?

Each of our lives are different, so make the plan make sense for you. You've come this far, so WHY not proceed? The results are bound to put a smile on your face. :-)

Taj

*Hey guys! Karina here. Will upload my food log later. It's in bits and pieces 'cause of been emailing it out to Taj and Angela daily, (plus, to be honest, the last two days, I've slacked off) but will do this afternoon!

Photo: Courtesy of Food Stories on Flickr.

What's your worst gym experience ever? Here's mine!

2010-09-01T08:00:00.002-04:00

Here's a peek into my worst gym experience, ever: I was visiting another gym, not my beloved Crunch, but another national chain whose name I will not disclose. The first thing I realized when I walked in (because of the awesome job the folks at Crunch do), is that I've become somewhat of a gym snob. But, what transpired didn't help, either.

I was waiting to take a strength training class, and the instructor was 10 minutes late. She walks in, a little disheveled-looking, doesn't have her sneakers on, is scrambling to get her weights and connect her mp3 player to the speaker system all at once. Then she takes of her shirt to teach in her sports bra, and appears to need serious toning. I mean, nothing against a little flab--I have plenty--but why take off your shirt??

My confidence in her abilities are already seriously impaired, but I shrug it off and decide I'm going to get a good workout anyway. And it was a pretty good workout. Except that the instructor kept on saying "1 plus 1 equals 2. First grade people!" when we didn't get the moves right away and kept on calling herself our "professor". Just a tad bit condescending...To add to the madness, she would occasionally break out into a little dance between steps, which confused me to no end. (Was NOT part of the moves!)

And when I thought it could not get worse: A pool of blood formed underneath the instructor as she performed a calf stretch towards the end of class. AAH! Clearly it was that time of the month. I don't think anyone knew what to do at such an awkward, embarrassing point. It was hard to keep focused, but a brave student pointed it out, and the instructor quickly wiped the blood with a napkin. Again, I repeat--AAH!

So, that is my worst gym experience ever. What's yours?

*Photo by The Hamster Factor on Flickr

Sleep for weight loss: My goal for September!

2010-08-31T11:16:00.002-04:00

Hi guys!

Can you believe it's the last day of August? So sad that summer is ending! But in the same token, I'm relieved for fall, because it usually means more structure and normalcy in my life. Plus, my inner-geek gets nostalgic aboutback-to-school having to buy notebooks and other school supplies...

One thing that has been sorely missing in my life these days is...SLEEP! This past month has been a very productive one--I've finally gotten my driver's permit, (at age 25, I know!) secured all of my bridesmaids' dresses, my wedding outfits (I have two), my beloved fiance's wedding garb (he has two outfits too!) and managed to have dinner/lunch out with friends and loved ones about 10 million times. AAH!

I also became more regular with working out after a bit of hiatus. The lovely Taj and my friend Angela keep me honest.

My goal is to lose a few pounds (no more than 10) in the next few months leading up to my wedding, and more importantly, to tone up my arms and stomach for the big day. But I can't do it if I don't sleep enough!

First off, I'm tired, and cranky. I look and feel bloated, and have no energy to workout when I'm sleep-deprived. Second, my eating gets all out of whack. I start to crave carbs and junk food and my resolve to resist withers when I'm tired. Seriously, there's a connection between sleep and weight loss, or weight gain. Lack of sleep suppresses a hormone called Leptin, which keeps your appetite in check; and releases a hormone called Ghrelin, which makes you want to eat more!

I slept 8 hrs and 15 mins last night (amazing!) and about 8 the night before. Hope I'm setting a good pattern for September...and the rest of my life.

What's your fitness goal for September? Please share!

*Photo from kaneda99 on Flickr

Taj's Weekly Tip: How important is the timing of your meals?

2010-08-26T08:00:00.001-04:00

Hey guys, here is some awesome advice from the lovely Taj Harris about the timing of your meals. Check it out. Since she suggests keeping a food diary, I'll be posting my entries here for the next week! See you tomorrow. XOXO, Karina

Are you currently working out hard but don't seem to see any significant results? Have you analyzed your meals - more importantly the time that you eat as well as how many times you eat? Timing is everything!

It may sound like a lot but you should be eating about 5 small meals per day. Yes, I said 5 small meals a day. Or if it helps, every 3 to 4 hours.

How many of you skip breakfast? Eat a light lunch and a big dinner? Or do you eat a big lunch and a light dinner? What exactly are you eating?

Take this challenge - grab a journal and write down for 1 week Monday to Monday the following:

1. Time you awake
2. Time you ate breakfast and what you had
3. Time you ate lunch and what you had
4. Your daily activities -- Do you walk to work, drive, sit all day, sit and stand, go to the gym?
5. Time you ate dinner and what you had.
6. Do you snack? What time and what snack?
7. What time did you go to sleep.

Many people mess up the weight loss equation for lack of eating. Your body is like a car, it needs fuel to run. You should be eating something within 1 hour of waking in the morning. Yes, your mother knew what she was talking about, breakfast is THE most important meal of the day. It gets the body going, it literally sets a tone for your metabolism.

Now how do you find the time to eat every three to four hours/five small meals per day? Consider this: a meal is anything that gives you FUEL / ENERGY. This includes liquids. So you could grab a protein shake during the day to help keep insulin levels normal along with your LDL levels. That's the good cholesterol. Staggering your meals can help curb cravings as well. Eating more frequently will fuel the body to give it that octane it needs to function.

Your body is like a fine car, therefore treat it like so, filler up, premium gas, check the oil, get a tune up, rotate and balance the tires, check the brakes and don't forget a good wash and wax!

Tune in next week for the next steps after your journal exercise.

Taj

Photo: Courtesy of Food Stories on Flickr.

What I ate today...so far!

2010-08-25T15:13:00.009-04:00

*Edited at 8:08 pm

Hey Guys,

In case you were curious, here's what I ate today:

Breakfast:
8:30 am - 1/2 cup oatmeal with chia seeds, 1/2 a banana, 1-1/2 scrambled egg

Snack 1:
10 am
6 cherries, 6 oz, unsweetened vanilla almond milk (too little!)

Snack 2:
11:30 am

1 Kind Bar (too much!--210 cals)

Lunch:
1:00 pm
6 oz homemade vegetable soup, 1 small piece bread with homemade pesto

Small green salad with artichokes, radishes, tomato, olives + Italian dressing

Snack 3:

4:30 pm

1 small (8 oz) Low-cal chocolate-coffee smoothie from Bally's

Dinner:

7:30 pm

3 oz grilled ribs (not exactly the best option, I know...)

Some broccoli slaw + mushrooms + cherry tomato with 1 oz low-cal parmesan & peppercorn salad dressing

The rest of that vegetable soup

What did you eat today?

Hey there! Got lots to tell ya!

2010-08-24T23:40:00.000-04:00

Hi Guys!

I've missed you! But here I am again.

The last month has been crazy, but it has involved a lot of health and fitness escapades that I will be sure to share with you. Seriously! I had a horrific encounter with an instructor at a gym, I've been tempted to throw out the scale on more than one occasion, have begun running again, have attempted to keep up with a food diary, and have had a few chocolate meltdowns too.

Yesterday, I saw my wedding gowns (well, sarees) for the first time, and I have a new determination to finish losing these last 10 lbs, and to tone up for my wedding.

I am a goal-oriented person, so this is will be my motivation for the next 10 mos.

That's all that's left before I am wed-AAH!

How about you? What's your latest fitness goal??

Photo by AviviJ on Flickr

Stress, eating, exercise webinar

2010-07-21T08:00:00.000-04:00

Hi guys,

If you have time tonight, there is a Wellsphere webinar on stress, eating and exercise you can sign up for.

Expert Lisa Brisse will explain the best eating and exercise practices by managing stress and fat cells through the science of weight loss. She is credentialed in sports medicine with over 17 years experience in physiology and lifestyle coaching. Check her out! The talk starts at 3pm PST | 6pm EST.

Photo courtesy of Ed Yourdon on Flickr.

Do you exercise when you're sick?

2010-07-19T15:30:00.002-04:00

Hi Guys!

Today I am stuck at home, nursing a sore throat, fever, and headache. Ugh. This really sucks. I've been sick on and off for the last couple of days.

On Thursday, I left work with some serious cramps. That night, I developed some sort of allergic reaction on my face. According to my brother, I looked like the Elephant Man!! Anyway, I spent Friday in a Benadryl-induced haze. The swelling is gone, but I have some awful red spots on my face that are peeling.

I was feeling great yesterday, and finally picked up my exercise routine--Angela and I biked for 40 minutes, then we did an awesome resistance band workout, followed by some intense ab exercises. It was great! We made out a food and workout schedule for the week. Was even planning on taking Taj's spin class tomorrow evening in Union Square.

And then I started getting this little pain in my throat last night. Ugh! I woke up at 5:30 this morning with this horrible pain and fever--couldn't even swallow!

My mother gave me this "I told you so!" look and speech this morning because she had told me that it was too early for me to start exercising again. But it was just an allergic reaction--geez!

So, now I'm out of commission for real. I'm on some meds and in and out of sleep. Sucks. I was really excited about my new workout schedule. But sometimes, working out when you're sick could do more damage than good, I guess.

How about you--do you workout when you're sick?

Come Celebrate with Crunch!

2010-07-14T10:15:00.001-04:00

Hey readers,

As many of you are aware I work with Crunch in NYC. Well this is the year of our 21st birthday and we are celebrating in a big way. Crunch wants to include our members and anyone who just likes to workout or win stuff.

Please visit Crunch 21 to hear more out about specials, giveaways, free stuff, discounts and even vacations. The party is not only on the internet but its at all of our Crunch locations, NYC, LA, San Fran, and Miami.

Stop by our regular Crunch site to read fitness tips provided by me on our personal training blog spot.

On another note, WOW! I'm very excited to hear about Karina's new daily reminders! GO Angela! I was away on a wonderful vacation last week and made a note to self to get Karina back on schedule. Its time to step up her wedding readiness.

So Karina, How about a rematch! You think you want to take a walk on the Taj side again? I miss you!

Lastly, let me send out a big thank you to all who viewed and voted for me on OWN. I truly appreciate it. I haven't heard a thing yet about being chosen as a contestant but I am very excited about the possibilities. Personally I am working hard at getting my show idea out one way or another. So stay tune for more info from me.

Feel free to follow me on Twitter

Talk to you soon!

Taj

Operation Fit Bride

2010-07-09T08:35:00.001-04:00

Hi guys! I send you greetings from the lovely mountains of Vermont. I'm here for the next couple of days to visit friends and attend a wedding. Very excited!

And since we're on the topic of nuptials--let's talk about mine--I'm getting married in less than one year, and like any bride, I want to be in great shape for that day. In order to accomplish that, I've enlisted the help of my dear friend and bridesmaid, Angela.

I told her that as my bridesmaid, her official duty would be to keep me in check, fitness-wise. Angela is a total fitness enthusiast, and we've had quite a few adventures together, so it was only fitting to ask her.

The problem, uh, I mean, good thing is that she really took it to heart. I get a weekly email or text now with reminders and inspirational quotes like, "Fitness is...pushing through your workout when you don't feel like it, because you know what you do today will make you stronger tomorrow".

I love it! Last week I handed her a schedule with my exercise plans for the week, and she contacted me every day to ask if I had done what I said I would do. By the end of the week, I was staggering in the office from all sorts of aches and pains, but I had worked out 5 times!

On Sunday, Angela and I did a revved up version of this DIY Bootcamp from Women's Health Mag that really kicked our butts.

I haven't ached so bad in months. AAH!

Sometimes you just need someone like Angela to whip you into shape. How about you? Do you have a fitness buddy? Or do you prefer to go solo? I think a combination of both is really good when you're trying to meet fitness goals.

Photo courtesy of claudiogennari on Flickr.

My OWN TV SHOW--Vote for Taj!

2010-06-30T09:01:00.000-04:00

Hey Everyone!

How are you? Hopefully enjoying Summer or at least enjoying a bit of air conditioning. So I have a HUGE request of you this week. Of course you all know who Oprah Winfrey is. :-)

Well she is launching her own TV network. Ironcially its called OWN.

In an effort to get her network up and running it start January 2011 and being the philanthropist that she is, the OWN network is looking for TV host to launch their OWN TV Show.

Yours truly submitted a video audition to the site. Here is what I need from you:

Please click the following link and vote for me.

Oprah -OWN TV Show

Tell a friend and help a sister out. LOL!

What's the sense of having a dream if you don't take a little action? So here goes! What do I have to lose?

Thank you so much for all your support.

If you have trouble with the link, please visit www.oprah.com click own tv show, click health & wellbeing then search for Taj.

Taj

photo: http://www.oprah.com/index.html

On Body image, and grandmas...

2010-06-29T09:27:00.000-04:00

Hi Everyone!

I have lots to tell you! As you know I’ve been on a bit of a hiatus, but you can expect posts on Tuesdays and Thursdays from me, and one from Taj on Wednesdays from now on.

My grandmother has come to visit after three years.

For those of you who used to read about my Shape Up! escapades on Glamour.com, you’ll remember my troubled relationship with my grandmother, weight, and body image.

While I certainly have made strides in this area in recent years, I def. still have days, and sometimes even weeks where I struggle with the way I look or think others might perceive me.

Of course I am old enough to own my emotions and thoughts, so I can’t just blame grandma for these issues for the rest of my life. (Just note to all the future grandmothers out there – don’t let weight/weight loss/weight gain be a recurring topic of conversation with your young grandchildren…)

Anyway, in those three years, I lost a little bit over 60 lbs. I was actually a little nervous for grandma to see me, but it’s OK.

The funny thing is that she still talks about weight ALL the time. How much did you lose? What pants size are you now? I can’t believe you lost all that weight…

She’s also asked me and my mom several times if we think she looks fat or not, etc., etc.

I realized the other day after she asked me for the third time if I thought she had gained any weight that this body-image issue can plague even 80-something year-olds.

And I kinda felt sorry for her. I also feel sorry for all of my extended relatives (cousins, aunts, uncle…) whom Grandma promptly informs whether they are fatter or skinner from the last time she saw them. Aah!! This is also totally a cultural thing--where my family is from in Latin America, it's not rude to tell someone that they've put on weight.

I've been thinking a lot about my kids lately. Especially the daughter I hope to have one day. I want them to be healthy in body and mind -- I don't want them to inherit any body image issues from me; but it's a little harder to control what other people--friends, family--will say that might affect them.

How about you? Has anyone ever said something about your weight that really upset you? Or on the flipside of that, do you think we're too polite about issues about weight and body image? Should we just "get over it" and accept ourselves as we are -- chubby, skinny, in between?

How do you feel...about the scale?

2010-06-17T08:36:00.005-04:00

Happy Thursday, guys! I've read in several places that people who weigh themselves regularly are more apt to keep a steady weight and not pack on pounds.

Since childhood, I have LOATHED the scale, (remember the annual weigh-in at the nurse's office, with a line of mean kids behind? For a chubby kid like me, that was TRAUMA-tizing!) But in the last couple of years, I have made amends with it.

I weigh myself about twice a week, and appreciate knowing, even if I have gained a pound--it just keeps me and my eating habits in check. Since October, my weight has fluctuated anywhere from 2 to 5 lbs, but otherwise has remained the same.

Now, I don't think it's any other person's business to know how much I weigh, but I won't avoid the truth.

How about you, how do you feel about the scale?

Photo courtesy of Catdonmit on Flickr.

Hi! Sorry I've been a stranger...

2010-06-15T09:30:00.000-04:00

Hi Karina Works It Out Readers,

If you still exist that is....sorry for my hiatus. I have been busy chasing down stories -- sad ones, local angles on a story that made international headlines; another about lucrative payouts...I even covered a local election and frequently write about prostitution. Yes, you read that right!

In other news, my beautiful godchild, London Nichelle, recently turned 1. And I am also planning a wedding for next summer (2011).

Regardless of all that I have going on, I still want to be healthy and active, but I have had a big hurdle in the last couple of months--namely, I have not been able to run yet. Well, I did get medical clearance, but sadly, will need a second opinion. This has me quite discouraged in the exercise department. I feel quite sluggish lately, to tell you the truth.

I was telling Taj last night that I think I've been staying away because I feel like a real poser, writing about exercise when I haven't been doing it as much. BUT, I want to. Taj is going to help me get my act together, and hopefully you will too! The plan for now is to get into a routine that includes light cardio (biking, walking, elliptical machine) and strength training (weights, yoga/Pilates) at least three times a week.

Yesterday I hit up the Fort Greene Crunch for a quick workout (10 mins elliptical, 5 mins stairmaster, 12x2 bicep curls, 15x2 dumbbell rows, 12 x2 lunges, and a few ab exercises.) It felt great!

So anyway, I have missed you guys, but I am back.

What have you been up to? Please share your latest exercise adventures!

Love,

Karina

Let's Talk About Food!

2010-06-09T08:00:00.000-04:00

Hello Readers,

Well I am hoping you guys are still out there interested in what Karina and I have to say. :-)

Yeah I know its been a little crazy in both of our lives and the blog just got pushed to the back burner.

No excuse! But here is a little something to stimulate your mind.

Tonight as I made my way around Whole Foods food bar, I saw, salad stuff, Indian food, veggie stuff, some other concoctions and I thought, " Hmm wonder just how healthy this is?"

Ever wonder why restaurants have to post the calorie count but Whole Foods or other open food bar places do not. I really wonder how many calories are in that Egg Salad, or the Chicken Masala. Seriously, think about it, the food is by weight not by the serving and of course the containers aren't even serving size.

I watched a customer take the DEEP brown tray and FILL IT UP baby. Yup he had to get his money's worths and it was all heavy foods. While I on the other hand I tried to keep it healthy with some Super Green Salad, Quinoa, Couscous and Veggie Thai Chicken.

No I didn't use the deep tray nor did I fill up my small one but I bet you I had more then I needed. LOL. I will tell you: All of my cold dishes were very tasty and I felt good about chowing down on that super green kale salad.

So what about you guys, anyone eat at Whole Foods? Ever wonder just how much your eating? Do you too trick yourself into filling up the tray and eating it all? You know there are starving kids out there. - Sound familiar. :-)

Please do Share, We'd love to hear from you.

Talk to you soon. PROMISE!

Taj

Photo: http://www.flickr.com/photos/tswimmer/2944294/

Fro-Yo, is it better then Ice-Cream?

2010-05-20T22:43:00.009-04:00

Hey Readers,

Karina and I sincerly apologize for our absence. Karina has been lost on the streets of NJ chasing stories and writing about the going on's. :-) I on the other hand have been busy with work and a small family issue. However all is well on the home front, so don't worry.

Now back to business!

Today I read an interesting article on Frozen Yogurt, so I thought why not share it with you guys. Within the past year it seems you can find several different types of Fro-Yo places popping up in the area.

Such as: Pinkberry, Red Mango, The Lite Choice or Tasti D'Lite. They are almost as easy to find as Starbucks.

Have you ever stopped to wonder just how healthy it really is. Most of us feel its a better choice because yogurt has bacteria, which is good for our digestive system. But does it?

Well here are a few interesting tips for you to consider the next time you head out to your fav Fro-Yo spot.

1. Fact: Most of the bacteria can be lost during commercial processing.

2. Look for the "live and active cultures" seal, it indicated there are over 10 million cultures per gram, that are present during time of manufacture.

3. GOOD NEWS: Red Mango and Pinkberry have the seal :-)

4. Fact: Most places do a great job of up-selling you for just $.50 more you can get almost TWICE as much

5. Portion Control! 1 portion really is actually 4 oz, that's a half of cup.

6. Go Flat! Get the flat top versus the dome top. Yes I know the dome gives you more Fro-Yo for your buck.

7. Go Naked! Topping calories ADD up. Be mindful of your choices. For Example: a serving of chocolate sprinkles adds 150 calories too your tasty treat.

8. Air matters! Did you know more air mixed into the product equals fewer calories. Unfortunately, how can we as the consumer know which brand has more air. :-( bummer.

Now don't let this news turn you away from a good frozen dessert every now and then. Everyone loves the sweet, cold, creamy taste of fro-yo, personally I'm an Ice Cream kind of girl. But, the next time you step into your favorite dessert spot, go with moderation in mind. Indulgence every once in a while is never a bad thing. Remember, You have the power to control your intake. We're just here to give you a few tips.

If you are interested in learning more, click the link below for the full article.

LiveStrong

Photo: http://www.livestrong.com/article/93645-soft-serve-fro-yo-nutritious-snack-decadent-dessert/

Self Workout in the Park

2010-05-13T10:17:00.006-04:00

An urban rebounding class--done on a mini trampoline at the event

Happy Thursday guys!!

This past Saturday I had a wonderful time at Self Workout in the Park with my good friend, Angela. We bugged out during the Masala Bhangra class and the 80's Retrorobics, and in general had a great workout. I LOVE Crunch classes. It set me up for a week of consistent working out. I feel great...and a little sore!

Here are a couple of photos:

Posing with Angela

With my new Self Workout in the Park bag. I'm such a sucker for totes!

Dust Off Your Running Shoes: 7 Tips to Hit the Pavement Again

2010-05-12T08:21:00.000-04:00

Running along the Charles River.

Hello Readers,

Let me start by congratulating Ms. Randi Zinger who won the Self event tickets this past weekend. What a great day, turnout and energy of people. Hope to see some of you there next year. :-)

Well I have officially dusted off my running shoes and went for my first 4-mile run since last November. I had the pleasure of being in Boston two weeks ago on business and so I took a trip around the Charles River. Running around the Charles River gives you trees, park like scenery as well a the best view of the Boston skyline. Taking a run along the water is quite relaxing as well as a calming experience.

I know some of you are looking to make a come back to the good 'ol pavement, so here are a few pointers:

1. Don't go out with an end goal in mind. Just pick a route and make it something scenic - it helps to take your mind off, the running.

2. Take it easy, don't hit the pavement with your last best time in mind. You might set yourself up for disappointment.

3. Avoid a route with lots of hills, they can be taxing on the body and your will power.

4. Take it slow, it may take your body several minutes to comprehend and remember this action. :-)

5. Be sure to stretch afterwards, your muscles will need it and you might want to even pop two Advils.

6. Be sure to drink lots of water after, this will help to flush the lactic acid build up.

7. Don't take a long break between runs. If you can, plan to get back out there in at least 2 days.

Ok people that's it for this week. See you next week!

Taj

Photo: http://www.flickr.com/photos/mcritz/ / CC BY-NC-SA 2.0

2 Events you don't want to miss this weekend! Plus Tickets Giveaway!

2010-05-05T10:45:00.000-04:00

SELF MAGAZINE WORKOUT IN THE PARK

AND

O, THE OPRAH MAGAZINE'S LIVE YOUR BEST LIFE WALK

Its time to make a difference not only in your life but for others!

Here are 10 Reasons why you should come out and play with me on Saturday/Sunday or Both! :-)

1. Join Hundereds of like minded people in Central Park Saturday May 8th, for Fun, Sweat, Free Stuff, High Energy & a Good Time.

2. Make a difference in your life, by taking some new classes OUTSIDE provided by some of the hottest fitness instructors from CRUNCH

3. Add to the funding of Cancer Research and the enabling of cancer survivors in careers. (Proceeds from Self will be donated to Susan G Komen and Cancer and Careers)

4. Take home free gifts from Blue Diamond, Asics, Aerie Fit, Self Magazine and more.

5. Take some new classes, like Resistance Rebounding, Cardio Tai Box, Masala Bhangra, Broadway Dance, Pilates Mat, Yoga Body Sculpt and more.

6. Help the Empowerment of Women by donating to FFAWN, one of the 10 charities I will be raising money for along with many others in the Oprah Live Your Best Life Walk.

7. Start your Mothers Day off with a energetic 2 mile walk before you take her out to Brunch - bring your mom, or walk in her honor.

8. Walk with Oprah Winfrey and Gayle King, for the 10th anniversay of O magazine and the LYBL Weekend event.

9. Celebrate Life, Reengergize your body, mind and spirit!

10. Workout, Walk and Play with Me!

Now I can't introduce you to Oprah BUT I do have a pair of tickets for Self Magazine's Workout in the Park. Can you unscramble the following?:

seecabu sit tuboa os humc rome neth tujs golins gwihet

The first person to email me with the correct answer by Friday at 12pm. WINS!

tajbodyandsoul@gmail.com

The 7-Day Energy Surge: Get Ready to Energize Your Life—Starting Now!

2010-05-03T10:45:00.000-04:00

A couple of weeks ago, I got this book by Jim Karas in the mail and, saw the story of my life in recent times written on the back cover:

“If you wake up groggy in the morning, feel sleepy during the day, and go to bed at night drained," it says...

Yep, that's me. Lately, I only have one word for my state of being—drained. And dreading another day of work because I am so tired.

So I’ve been flipping through this book, hoping to find the cure for my chronic tiredness. Here are a few highlights I thought to share, in case you’re yawning right now too!:

According to Karas, who is a weight loss and energy expert, the balance of energy equation is:

- Body weight

- Calories in (food and liquids)

- Calories out (activity, exercise and metabolism)

- Breathing

- Sleep

- Mind-set

- Stress

- Music

- Sex

“When most people think about cultivating energy, they may just work on eating, just start to exercise, just improve sleep habits or just try to reduce stress. Sure, doing something is better than nothing, but the key is to simultaneously chip away at all the elements that affect energy,” he says.

I guess I have to agree. In the last couple of months I’ve been ingesting a lot more sugar AND salt, dealing with a lot more stress, sleeping less, and exercising less. And actually, now that I think about it, my mp3 player was out of commission for a few months, too. I just picked it up again a couple of weeks ago. Sounds like a surefire combination for zapping energy, according to Karas.

Ugh. Lord help me.

Karas suggests: Eat less (1200 calories, women!) limit salt, get 7-8 hours of sleep a night, quit doing so much cardio and do a combination of yoga and strength training for the most part (!!!) instead, among other things. I'm still reading, But I'm taking his advice seriously. I need it.

How about you—what’s your biggest energy zapper? Do share!