Motivation Monday

The 2012 Olympia is over and the best of the best have been crowned. Congrats to all the competitors that worked so hard to grace that stage this year.

After taking this season off-watching my friends and fellow competitors battle it out has my competitive juices flowing again. If everything goes as planned, I hope to start competing in 2013.

I hope that you will join me right here as I start my contest preparation, because as always there is ups & downs and learning experiences. But at the end of it, to be able to put in the dedication that it takes to compete at a high level is so rewarding.

Along the way you will be introduced to some of my beautiful friends that have been blessed to meet in this industry.

Check back often and if you are a competitor, planning on competing or just looking to live a healthier life style- believe in yourself! It won't be easy but I will be worth it.

<3 data-blogger-escaped-br="br"> Missy

FOOTBALL SEASON = Fat trap?

As you know..it's FOOTBALL SEASON!!  We all know-it isn't football without chips & any kind of delicious dip you can imagine, beer(s), pizza, wings...and the list goes on.  This is why football is a FAT TRAP. My goal is to give you some ideas to make your Saturdays or Sundays (or both) a little more healthy and to avoid a hibernation gut in a couple months. 

My big football day is Saturdays- if you don't know by now, I am a SEMINOLE alumni & super fan.  So just like the rest of my year, I use Saturday to have my treat meal.  And once again, just like the rest of my year I make sure my treat includes Protein, Carbs, Fat and my glass of Vino!  Even with those guidelines, it is easy to go overboard when you're

surrounded by friends & rooting for the next touch.  

So to make sure I get to indulge in my favorite football snacks and still keep my body in check, I have found and mixed up a few healthier versions of the dreaded but delicious football fat traps.

I'm a dip girl....any thing spicy, creamy, cheesy is my favorite so I found a 

few healthy versions of my favorites! 

Spinach Dip from SHAPE.com

ingredients

1⁄2	c	onion, finely chopped
2		10-ounce packages frozen, chopped spinach, thawed and squeezed dry
1		8-ounce package fat-free cream cheese
1		8-ounce carton light sour cream
3⁄4	c	Parmesan cheese
1		14-ounce can artichoke hearts
1⁄4	t	salt (optional)
1	c	reduced-fat jack cheese, shredded
		black pepper to taste
		Crushed red pepper flakes to taste
		Cooking spray

instructions

Lightly coat a skillet with cooking spray. Cook and stir onion over medium heat until transparent (about 5 minutes).

Add spinach. Cook until thoroughly heated (about 1-2 minutes). Reduce heat; add cream cheese. Stir until melted and smooth. Stir in sour cream, Parmesan cheese, and artichokes. Remove from heat.

Season with red and black pepper and salt, if desired. Transfer to a 1 1/2-quart microwave-safe bowl. Top with jack cheese and heat in the microwave until cheese melts. Serve warm with reduced-fat crackers or chips of your choice.

                                                           HOT crab dip from Cookinglight.com

Ingredients

• Cooking spray
• 2 tablespoons minced shallots
• 1 teaspoon minced garlic
• 1 pound lump crabmeat, shell pieces removed, divided
• 1/4 cup water
• 1 tablespoon hot pepper sauce (such as Tabasco)
• 2 teaspoons salt-free Cajun seasoning
• 1/2 cup canola mayonnaise

• 1/3 cup 1/3-less-fat cream cheese, softened
• 1/4 cup minced red bell pepper
• 2 tablespoons lemon juice
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 3 tablespoons panko
• 3 tablespoons minced fresh chives

Preparation

1. Preheat oven to 450°.

2. Heat a small saucepan over medium heat. Coat pan with cooking spray. Add shallots and garlic to pan; cook for 2 minutes, stirring frequently. Place 1 cup crab in a food processor. Add the shallot mixture, 1/4 cup water, pepper sauce, and Cajun seasoning to crab; process until smooth. Spoon mixture into a large bowl, and stir in remaining crab, mayonnaise, and the next 5 ingredients (through black pepper).

3. Transfer the mixture to a 1-quart glass or ceramic casserole dish coated lightly with cooking spray. Combine panko and chives in a small bowl; sprinkle over crab mixture. Coat panko mixture with cooking spray. Bake at 450° for 30 minutes or until browned and bubbly. Let stand 5 minutes.

Stay tuned for more healthy recipes for the rest of this football season!!

Live, Laugh and CHOP....I mean ROCK it!

Be so good peeps

Commit to fitness

Much love
Missy

ABSolute dedication

Abdominals are usually the body part we think of when we envision a fit body. The 6 pack, the flat front, the hour glass small waist...etc.

To see your abs (yes you have them, we all do!). You have to train them just like every other muscle you work in the gym. I train abs 3 times a week and burn cals with HIIT cardio 4 times a week. This is going to sculpt the abdominal muscles and also help protect you lower back.
Just working them won't magically make them pop! You have eat clean...yes...the clean talk again. If you do these things, beautiful flat abs will start to appear! Once they peak through a little, you will be motivated to keep it going.

You just have to focus and have ABSolute dedication!

<3
Missy

Obesity-quick thoughts

I saw this tweet from Hardbody.com and thought it so important to share.  I added to it...

MissyLiveFit ‏@MissyColesFit

“@hardbodynews: Frightening statistic: More than one-third of U.S. adults (35.7%) are obese.”& 17% of our children-almost tripled since 1980

These numbers are so alarming to me and that is why I write this blog and promote 

a healthy lifestyle myself. 

Obesity is one of the leading causes of preventable deaths in the World.  We ourselves, as adults, have the knowledge and ability to control what we put into our mouths....our children might not.  Please think about this and the future of yourself and your little ones.

I will write at length about this soon, but love yourself enough to make the right decisions.  It isn't about being a size 2 or having a 34" waist...it is about caring about your heart, joints and body enough to nourish it the right way.

Educate yourself.

Love yourself.

<3 

Missy

Monday Motivation

PLAN!

It's SUNDAY and while most of us take this time to unwind, relax and do close to nothing, I want you to take the time to plan your up coming week.

I, myself, had a crazy fun weekend (love you JESS!!) and want to do nothing but curl up in my bed and wake up tomorrow...which I will do, AFTER I am done planning and prepping for Monday-Saturday.  

Plan of ACTION!  

This can be so many different things, but here is how I do mine.

#1.  Personal life/work- any appointments, meetings, dinners or travels.

#2.  Workouts- plan my weight and cardio sessions around #1

#3.  Food- write out and plan all my meals for the upcoming week.
#4. Cook and bag all my meals
#5. Lay out my workout clothes for the next mornings' workout

Take action :)

<Missy

Protein Punch: A spin on the traditional salad

Try out these 'salads' for your next lunch or dinner. 

Both are vegetarian friendly, but would be great with a

 lean protein added in if you prefer. 

• Quinoa Salad
• 
  
• 
  
  1 cup quinoa
• 1/2 cup chopped red onion
• 1/2 pound fresh hearts of palm thinly sliced 
• 1/4 cup red-wine vinegar
• 1/3 cup olive oil
• 1/2 cup packed flat-leaf parsley leaves
• 4 sun-dried tomatoes chopped

Cook Quinoa according to box directions.  

Mix all ingredients into the quinoa in a 

separate bowl when finished cooking.

Combine

Serve

Eat :)

Missy Veggie Salad

A Clean salad for you to try and one of my favorites

Best served Chilled

Create your own 3 bean Salad

Choose your favorite 3 beans fresh or canned and combine 

in a bowl. Add a dash of salt and pepper and 1/2 sweet onion chopped 

for a great salad filled with healthy carbs and protein!

My favorites are Garbanzo, Kidney and Black Beans.  I like to toss mine

 with onions and hot sauce! yuuuummmmmmm

Enjoy and Healthy Munching

<3

Missy

Monday Evening Motivation

If you haven't already- tie up those sneakers and head out the door!

You could find any excuse to stay home but override those thoughts and just GO! Trust me-you will feel so much better when you walk back trough that door.

<3
Missy

Hello August...Hello Sexy

My favorite August exercises for the 6 main body parts to help get that sexy body you want
- Legs, Booty, Back, Abs, Arms & Shoulders -

Legs

Dumbbell Split Squats


Get in the stance of a regular lunge with one dumbbell in each hand.  Caution on the side of lighter weight if this is a new exercise for you. Some pointers for proper form for the SS

Image from womenshealthmag.com

*Keep you back straight

*Abs stay tight throughout the movement

*Bend both knees and lower straight down but DO NOT touch your back knee to the floor- it should hover the ground

*When lowered, your front knee should not go over your toes

*Lift back up pushing through your front heel and back toe box

That is a Split Squat!

Variations- non weighted split squat and jump squats 

Booty

Cable kick backs- This is one of my all time FAVORITES for the booty.

Image from workoutroutiewarehouse.com

 Attach a small hand attachment to the lower section of a pulley machine. Wrap the ankle strap around your right ankle. Step away from the machine and hold on to a handle or the upright machine  Keeping your leg straight, smoothly kick your heel backward about one foot. Hold your leg at the top of this movement for a one-count and repeat with the left leg.


*Keep this exercise smooth and controlled
*Concentrate on squeezing your glute


Variation- Cable kick back on a bench

Back


Wide Grip Pulldowns

Image from exercisebiology.com

This is going to help you get that sexy V shape.  This is a wide grip (4-6 inches out from your shoulders) and you pull the bar to the top of your chest.

*Keep you back straight

*Your abs tight

*Pull straight down to your upper chest keeping your head forward

*Some people lean back slightly- this is okay if you have a strong core

*Don't swing-this isn't about momentum

ABS

The Plank

Image from healthhabits.ca

The plank is an simple and effective exercise if performed properly.  It is imagining your body as a plank while propped up on your elbows. 

*Start in a push up and carefully lower yourself to your elbows

* Make your body straight as a board

*Do not raise your butt in the air or lower your hips to the ground

*Hold this position for 30 seconds rest for 30 and repeat

ARMS

Cable Tricep extension super set with a Seated Bicep curl 

TRICEPS

Image from life.dailyburn.com

Put the cable at the highest level with a straight bar connected.  With an overhand grip on the bar, lower your elbows to your sides, this is where they stay the whole exercise. Extend your arms down and back up to a 90 degree angle.

*Keep your elbows by your sides

*Don't rock your body, stay in control

With no Rest go to a seated bench and pick up your dumbbells

BICEPS

Photos images on workoutroutinewarehouse.com

Sit down on the bench and put your back up against the seat.

Hang your arms down by your sides, once again keep your arms by your sides throughout the entire exercise. Curl up and squeeze your biceps and lower back down- repeat.

*Keep in control and don't swing the weights.

SHOULDERS

Seated Overhead Press

Image from peterboroughrowing.ca

You can perform this exercise wit dumbbells or a barbell.  Sitting on a bench raise your dumbbells to a 90 degree angle coming out from your shoulders.  Push weights into the air and lower back down.  Your body will naturally lean a bit forward to keep balance as you lift and return as you lower the weights. 

*Very important to keep your abs tight

*Back straight

Variation- Standing Overhead Press

Those are my favorite August exercises for you to incorporate into your workouts.  The sets and reps all depend on your level of fitness but I would start with 3 sets of 10 reps.

Keep good form, pair with cardio and a clean diet- hello sexy body!

Live, Laugh & ROCK it! 

<3 

Missy

4 tips for Abs

Work

your

ABS

There is no shortcut and you can't spot reduce but here are my 4 tips 
for shrinking and toning your belly.


1. Move it!  I find that performing cardiovascular exercise 30-45 minutes, 4-5 times a week combined with strength training exercise at least 3 times a week is the best combination.
Full body workouts will benefit your midsection due to over all toning and fat loss. 


2. Educate yourself about diet.  Check out my list of clean foods to learn what proteins, carbs, and healthy fats you should be eating. I recommend 5 small meals spread throughout the day that add up to the appropriate amount of calories and nutrients for yourself.


3. Stay hydrated!  Drink 2-3 liters of water a day.  
Stay away from juices and sugary drinks, this even includes diet soda.


4. Stay consistent.  If you do the 3 previous tips consistently, you will see the results you want.

5 great abs exercises to add into your weekly workouts:

Leg Lifts:  Lay on your back with your legs straight out.  Place your hands under your bum to support your back, tighten your abs and lift your legs to 90 degrees. Return your legs back to the starting position. 

Seated Knee Raises:  Sit on a bench, slightly lean back & grasp the back of bench. Raise your knees to your chest and slowly extend your legs straight, repeat.  Make sure to support your body and the movement with your arms. 

Captain's Chair Knee Raises:  Find the vertical chair in your gym.  Start with your legs hanging straight down and slowly raise your knees to your chest.  It is important to make this movement controlled and don't swing.

Plank:  Turn over and get in a push-up position, now take it down to your elbows- this is a plank.  Keep your body in a straight line (don't stick your butt up in air or let your hips sag to the ground).  Tighten your midsection and hold for 30 seconds. 

Double Crunch:  Lay on your back, bend your knees to 90 degrees. Lightly place your hands behind your head and crunch your shoulders up. At the same time lower your shoulders and toes to the ground and back up. Neck position is important, imagine a small orange between your chin and chest at all times. The movement should be in your shoulders, not yanking on your head. Toes just tap the ground.

<3

Missy

Old School Sunday workout

If your taking today as your day 'off'... don't!

   I challenge you to an 'old school' workout that you can do in your living room.

20 jumping jacks

10 shoulder width squats

10 wide stance squat jumps

10 situps 

10 mountain climbers

10 lunges 

5 burpees

Rest 1 minute

Repeat 3 times

Take your time but keep a steady pace.

Watch your form.

Get movin!

Have a great day <3

Food to-do & List

To Do:

Eat REAL foods

Eat smaller meals 5 times a day to keep that metabolism revving

Pick one night a week to have a free meal- BUT don't eat a whole pizza or a 

gallon of Ice Cream please! 

Stay hydrated- aim for 2-3 liters of water a day

Take the processed crap out of your diet

Most important - believe in yourself. 

 It didn't take you week to put on the weight so it's not going to take you a week to lose it.  Transforming your body takes dedication, consistency and hard work.  Once you get in a rhythm of eating clean foods and working hard in the gym, it will become second nature.  I'm not saying there won't be days that you just want to sit on the couch and watch tv all day.  But more than likely there will be that gut feeling telling you that you have to go for a run or to the gym because the goal is to be better tomorrow than you are today. Trust me, there has never been a day that I ate healthy and kicked ass at the gym and felt bad about it while I was falling asleep. There have been days that I gave in or slacked off and regretted it the night of and the next morning. Just do it and believe in yourself.

Plan, prepare and execute...better health and a stronger body will follow. 

LIST

To end my food week I am posting a huge list of CLEAN foods that you can pick and choose from to start your new way of eating.  

I hope this helps and my rule of thumb is to have

 protein, complex carbs, veggies and some healthy fat at every meal.  

PROTEIN:

Almond Milk

Beans

Chicken

Chickpeas

Edamame

Eggs/Egg Whites

Hummus

Lentils

Nonfat/ lowfat Cottage Cheese

 Greek Yogurt

Notfat Ricotta Cheese

Reduced Fat Cheese

Salmon

Scallops

Shrimp

Soymilk

Tempeh

Tilapia

Tofu

Tuna or Tuna Steak

Lean Ground Turkey

PRODUCE: (fresh or frozen with no sugar, salt added or sauces)

Vegetables:

Artichoke

Arugula

Asparagus

Beets

Broccoli

Brussels Sprouts

Cabbage

Carrots

Cauliflower

Celery

Cucumber

Eggplant

Endive

Green Beans

Kale

Mushrooms

Onions

Peas

Peppers

Potatoes

Romaine

Snow Peas

Spinach

Squash

Sugar Snap Peas

Sweet Potato

Tomatoes

Zucchini

Fruits:

Apples

Apricots

Bananas

Blackberries

Blueberries

Cherries

Cranberries

Dates

Figs

Grapefruit

Grapes

Kiwi

Mangos

Melons

Oranges

Papayas

Peaches

Pears

Pineapple

Plums

Prunes

Raspberries

Strawberries

Tangerines

Watermelon

WHOLE GRAINS:

Barley

Brown Rice

Buckwheat

Bulgur

Corn

Kamut

Millet

Oats

Quinoa

Quinoa Pasta 

Rye

Spelt

Wild Rice

Whole Grain Bread

Whole Grain Couscous

Whole Grain English Muffin

Whole Grain Pasta

Whole Grain Pita

Whole Grain Tortilla

Healthy FAT: (All nuts, seeds, & nut butters should be all natural and unsalted)

Almonds

Avocado

Cashews

Chia Seeds

Coconut

Dark 70% Chocolate

Flaxseed

Hazelnuts

Hempseeds

Olives

Olive Oil

Peanuts

Pecans

Pine Nuts

Pistachios

Pumpkin Seeds

Sesame Seeds

Sunflower Seeds

Tahini

Walnuts

Print this out and make your meals to fit your lifestyle.

Live, Laugh and Rock it friends

<3

Missy