Healthy Food Chart

I spent my Sunday stretching! I don’t know if it was the calf raises from Fridays class, or the boots with serious heels (okay that’s a big heel for a sneaker girl like me) that I wore all day Saturday at a tailgate/30th birthday party, but my calves were on fire. Here’s some of the calf stretches that got me through the morning.
 Happy Monday! 

  

Picture 1: Sit with legs straight and loop the resistance band (towel) around the center of one foot. Hold band firmly bringing your toes towards your knee. Hold for 30 seconds. Repeat. Since I’m not flexible, I really feel this stretch.

Picture 2: Sit with one bent knee, keeping the other leg straight, toe flexed. Grab the bottom of the bent foot and pull it towards your body. Keep your heel on the ground. Hold for 30 seconds. Repeat.

Picture 3: Stand with arms anchored on the wall. Step one leg back, keeping foot flat on the floor. The opposite leg maintains a slight bend at the knee. Keep in mind that you want to step back far enough that you feel a comfortable stretch in your calf. Hold for 30 seconds. Switch legs.

Flickr: lanier67Yeah, a little gross! And I’ve never heard the guy at the liquor store mention bacteria when recommending an inexpensive but not “cheap” bottle of wine. Researchers set out to unravel the mystery of this flavor rush certain wines, like Sauvignon Blanc, give off several seconds after the initial sip. …

Today I start my new balancing act — I need to learn how to work planned meals into my new baby schedule so that I can blog for you again! Of course I have been eating ever since I had Will but when and what I ate was not planned out. I want to get back into my regular three meals a day and maybe a snack or two if I am feeling hungry. I loaded up my oatmeal this morning with dried apricots and almonds slivers and I made it with milk instead of water. I added a little pumpkin pie spice for flavor because I ran out of cinnamon at some point these last few weeks. So far this is going well – the baby is asleep in his swing, Mike is walking Bruce and I am getting my work done! I even managed to grab a couple of extra hours of sleep this morning after I got up for an early morning feeding so I would say as far as things go…today has started out a good day. It’s cold out but I hope to get out of the house later either for a short walk or to do a couple of errands.

This Meal Provides Approximately: Grains = 2 ounces (+whole), Fruit
= 0.66 cup, Milk = 1 cup, Meat & Beans = 1-1.5 ounces, Oils = 3
teaspoons

With Thanksgiving right around the corner it is time to start planning how you are going to stick to your weight loss plan when the average person consumes around 3,000 calories at this one meal. So let’s start with turkey…

There is a common thread in many male transformation stories. A guy starts off overweight – he eats poorly and is sedentary. Then he discovers how to eat right, how to lift weights, and before you know it – new words like cardio, metabolism, and HIIT become part of the standard vernacular. At some point along the journey – fat…