A Dozen Workouts, 10 Minutes & Under

For myself and you all on this Workout Wednesday. Here is a small collection taken from my Fitness Pinterest board:

 

Spark People's 9 Minute Lower Body Sculpting Workout (video): http://www.sparkpeople.com/resource/videos-detail.asp?video=41#_a5y_p=2521065

Spark People's 10 Minute Pilates Workout (video): http://www.sparkpeople.com/resource/videos-detail.asp?video=36#_a5y_p=2406602

Spark People's 6 Minute Upper Body Workout with Stability Ball (video): http://www.sparkpeople.com/resource/videos-detail.asp?video=72#_a5y_p=2151419

10 Minute Shoulder Workout: http://news.health.com/2013/12/26/a-10-minute-sexy-shoulder-workout/?crlt.pid=camp.cuw6aBRZWCj3

10 Minute Workout Ideas: http://www.sparkpeople.com/blog/blog.asp?post=10_tenminute_workout_ideas#_a5y_p=1119089

5 Minute Total Body Strength Workout: http://www.shape.com/fitness/workouts/get-fit-5-minutes-total-body-strength-workout?crlt.pid=camp.4GuaoicexNlk 

 

4 Minute Booty Workout: http://www.popsugar.com/fitness/Butt-Exercises-32533061

Enjoy!

~ Samantha Marie

Sonoma Staycation

 

I had a great time last weekend visiting Sonoma (about an hour north of me) for my first overnight wine tasting trip to the county. I've been wine tasting in Napa a bunch of times, but never made it to Sonoma. Late Thursday night after work I went up and stayed at an inn in Healdsburg, so that I could rise & shine fresh the next day (if I ever rise & shine in the morning) and already be up there. Most wineries close around 5pm, and my goal was to hit about 10. It felt like a relay race for a bit, especially since my previous max in a day I believe was 4, but I had a great time.

First stop in Healdsburg was to pick up a Sonoma Passport, which is a card you can get that has a bunch of options like discounts or free tastings to dozens of wineries in Sonoma County. They have one for Napa and other locations too.

La Crema & Murphy-Goode were two places I wanted to hit up before leaving Healdsburg. La Crema was a nice visit, where I learned about other festivals & fairs that are taking place in the upcoming months around the area. They have a nice little shop section that had cool decor for the holidays, which I probably would have swooped up some things had I been a person to host holiday festivities at my home. I had REALLY been looking forward to visiting Murphy-Goode, and oh em gee, they did not disappoint. I went for their Liar's Dice Zinfandel, but I'm pretty sure I loved everything I tasted there, which was probably about 8 different things. I left with an engraved wine glass and a bottle of 2012 Reserve Zinfandel, which I'm sure is going to be a-ma-zing in a couple years! I also joined their wine club since I've loved pretty much almost every Murphy-Goode wine I've tried over the years. Great staff too! I would have stayed there much longer than I did if I didn't have so many other places on my list that day.

Next we went to Francis Ford Coppola winery, which kind of felt like a cross between a museum & a bar. Lots of movie memorabilia and two floors - both with bars. Across the street is Clos du Bois, and their typical wine tasting room match their typical tasting wine. I like Clos du Bois, but the visit was less than climatic. 

We unfortunately didn't make it to our appointment at Jordan winery - definitely going to have to do some extra planning & fit that in next trip! But we did stop by to visit the property and didn't leave empty handed! The location is simply gorgeous, and I've been a fan of their wines for some years now. 2003 is my all-time favorite year for California wines, and my trophy for this trip was bringing back a Cabernet of that year. I also signed up for their mailing list.

Last two stops were White Oak - which was very pleasantly surprising - and Alexander Valley, where they have cave tours twice a day. I liked all the wines I tasted from White Oak and definitely plan on returning in the future, and maybe join their wine club as well - lots of great perks! Alexander Valley was a perfect last stop because the staff was so cheerful and fun, and I hope to make it to one of their cave tours in the future.

Great first trip to Sonoma! Hopefully my second trip won't be too far in the future. :)

~ Samantha Marie

What Do I Eat?

Here is what a typical weekday of eating looks like for me.
I eat about 1,500 calories, spaced out every few hours. Including right before I go to sleep.

Morning meal, 9am-11am:
Breakfast sandwich, with 1 slice whole grain high fiber toast, egg whites, a slice of ham & one slice of cheese. (250 cal)

Homemade protein shake with 25g protein.
1/2 Cup Berries or other fruit. (200 cal)

Brunch, 12pm-2pm:
Salad with mixed greens, tomatoes, shredded mozzarella, some veggies I have around, with a vinaigrette dressing. (250 cal)

Meal #3, 3pm-5pm:
Greek yogurt, Quest Bar, or some other high protein snack. (200 cal)

Dinner, 7pm-9pm:
4oz Chicken breast with quinoa, organic brown rice pasta, or homemade soup. (350 cal)

Late Night/ Midnight snack:
A dessert like a soy ice cream sandwich or a frozen Greek yogurt bar, &/or 1&1/2oz cheese & a glass of wine if I'm feeling like it, &/or scoop of natural peanut butter. (250 cal)

My macros are currently usually around 40% Carbs, 35% Protein, and 25% Fats.

Last Day at My Third Gym

Today marks my last day at my third gym.

It also marks my last day of being a non-manager in a corporate business in five years.
Next week I enter into management again for a business other than my own, and my fourth gym in a year and a half. I've met a lot of exciting people, thoughtful people, passionate people and even a couple mentors during my time at this current company so far, and I look forward to taking this next step and reaching out to have an impact on even more people.

It's been an interesting road to get here. I was just a couple months shy of 19 when I entered my first management role, just before I started working for Nordstroms. I was promoted into department management about six months after I began working there, and stayed in managerial roles until five and a half years ago, when I stopped working full time and began my decline into illness.

Perhaps my aspirations were too high when I thought I could advance as quickly and easily into this new industry fresh off two years of mostly bed rest. My personality traits of persistence, stubbornness, perfectionism, impatience, and my new-found traits of happiness and positivity certainly got a work out during this time. Patience, for the most part has been my teacher. We definitely have a love-hate relationship. More like it loves me and I hate it, but I appreciate the values it has shown me. You respect the process more.

Alas, I won't be out celebrating this weekend. A quiz on Monday will have me playing catch up to studying, and begin brainstorming for a term paper while I begin to pick out classes for spring semester. This of course is more than okay with me: I have a wine tasting trip coming up soon, the holidays (hopefully with my family at some point), NYE, my birthday and Las Vegas, so I need all the hibernation & saving pennies I can get.

Workouts are in the works for December. Let me rephrase: Hardcore workouts. The last couple of months of the year are the slowest time for gyms, but not for me: Yes, you want to eat lots of delicious holiday food, but you also want to look amazing in your festivity outfits, right? My celebration season ends about a week after New Years too, so all the more reason for me to keep going hard through the end of the year. I'll be sharing some of my journey and ideas for you to keep inspired during these cold winter nights.

Ready for this next chapter. :)

~Samantha Marie

Don't Settle

Find yourself.

Don't settle for not seeing the Eiffel Tower.
Don't settle that because you're short, you're supposed to be on the end in staging.
Don't settle when they offer you $1.45 for a promotion.
Don't settle that some people treat you disrespectfully.
Don't settle with who you are in the mirror if you want to change it.

Don't settle for your label.
Don't settle for bottom shelf wine.
Don't settle for the house you grew up in.
Don't settle for a standard room.
Don't settle for being awesome. Be 110% awesome.

Don't settle for what they tell you you deserve.
Don't settle for not getting answers.
Don't settle for less than you're worth.
Don't settle for another one of them.
Don't settle for not feeling amazing.

Don't settle for the easy answer.
Don't settle for just having someone there.
Don't settle for just one course.
Don't settle for the easy way out.
Don't settle for what they give you.

Don't settle for the cards you're dealt.
Don't settle for the status quo. Or keeping up with the Jones.
Don't settle for the establishment.
Don't settle for your box.
Don't settle for less than everything.

Don't settle for less than yourself.

My Top 5 Ways to Relax

1. Tea

I really like Yogi tea. Well, I like a lot of teas, but Yogi tea has a really good variety, is easily accessible, affordable, & often made with organic ingredients. For relaxing, I like the Kava & Bedtime varieties. (Vanilla Spice Perfect Energy is one of my morning favs.)



2. Music

Classic trance from '96-00 is some of the best music ever made IMO. Find a Pandora station you like or create a playlist on iTunes. Mine is called "Downbeat Lyrics."


3. Yoga / Meditation

I finally crossed over into the Yoga realm this year. I used to not like it (all my friends gasp.) I think it was because when I did do yoga before, it was because I had to take it in conjunction with the dance program(s) I was in. This meant it was pretty advanced (read: uncomfortable wondering where my pelvis is upside down) and mandatory (read: not very fun when you have to do something & try to do it well.) I decided to try it again at a gym I work at, and LOVED it. I found the simple movements at the end of a long Monday the perfect way to end hours of hard work.

4. Pilates / Other Exercise

I'm a huge fan of Pilates. When I first started taking it in college for my Dance degree I fell in love with it and the way it made me feel after every class. Pilates is great for almost everyone: It's low impact, you don't have to be flexible or awkward like yoga, it's easy on your back... You just plain feel better after.

5. Supplements & Eating Healthy

 Ha! Time to cheat. Or do it the hard way?
Supplements: Valerian is great for anxiety & relaxation. Melatonin is good for sleep. B2, B6 & other B Vitamins are great too, and for energy (figure that one out.) Magnesium has been featured in some studies. Kava is another supplement (like the tea as well.)

Eating healthy: I'm serious. I have changed my eating habits twice in my life:

The first time I went from eating Bacon Ultimate Cheeseburgers with Bacon Cheddar Potato Wedges & a milkshake at least 3 times a week to not drinking cow's milk at all while hugely cutting down on processed carbs and meat (and many other animal products. I couldn't give up cheese though.) This first time started out for purely vanity reasons: It was the first year I both wasn't teaching dance and didn't have my full-time on-your-feet-for-9-hours-a-day-in-heels job, so I was gaining weight. Two things happened: 1) I dropped 15-20 pounds within 2-3 months by just those two changes, and 2) I stopped getting sick. Like, catch every cold that comes along, strep throat & bronchitis twice a year every year in my life sick. The latter is what made me stick to eating healthier. Within a couple months, it was so night & day. It still is.

And the second time: I wanted to get my butt off all those crappy prescriptions I was on (for things like anxiety & my heart etc) and start being able to live life. Studying nutrition & eating healthy for my body is what made it happen. It took me from being practically bed-ridden for a solid two years to having the freaking amazing energetic happy pinch-me-I-don't-want-to-wake-up-ever life that I have now.
Yeah. Food can and will do that to you.

Bonus way to relax: Vino.
Yes, a glass of red wine at the end of the day can not just help relax, but red wine is also good for the heart. :)

Study for yourself, be healthy & happy. And relax!

Top 5 Things That Keep Me Full

I've been on another level of constantly hungry the past couple of weeks, and if I didn't know myself I'd think I was pregnant or a 16 year old stoner. I've easily been eating 25% more a day than I normally do and it's driving me crazy, wondering if my body is trying to store up for the winter like a bear, or my metabolism suddenly had a spike increase out of nowhere. The bear theory is probably more likely.

350 more calories a day is a whole sixth meal - a large one - added on to my already 5 meals a day. On my small 5'2" frame, that can lead to extra unwanted fluffiness real quickly. Continuing to track my food in MyFitnessPal I tried upping my protein to 40%, which is high for me, to try & reduce my hunger. No such luck. On to things that help fill me up...

1. Egg Whites
Or rather, egg white scrambles that I make with mozzarella cheese and tomatoes. Egg whites have a lot of protein in them, but none of the fat, so I can eat a very large plate for only about 200 calories, fixings included.

2. Quest Bars
My favorite clean cheat snack. With 20 grams of protein and 17 grams of fiber with a great variety of yummy flavors, it's no wonder I buy these things by the box.

3. Soup (tomato or broth based)
This almost slipped my mind until tonight, when I yet again was staring into my fridge 15 minutes after I finished eating. I started making my own soup in the beginning of this year and really like it - it's chicken broth based with lots of veggies. I'll share the recipe later this week. Or, Trader Joe's Roasted Red Pepper & Tomato Soup is delicious at only 100 calories per cup. I like to have two cups and sprinkle a little parmesean on top. Sometimes the consistency is a little thick for my preference, like tonight, so I just add water over the stove.

4. Pasta or Quinoa
One of the things that is way too easy for me to eat excessively, but I do measure it out in moderation. I usually consume about 1&1/2 servings, equivalent to about 300 calories, and it's a great inexpensive & versatile option. Sometimes people say it's preferred not to have carbs like these at night, but once or twice a week it makes for a really satisfying dinner. I make my own pasta sauce usually too, which is awesome.

 5. Chicken
The only meat I regularly purchase at a store. I used to not eat meat (or many animal foods) for quite awhile. I began eating more early 2013 as I introduced more protein in my diet, and I took the easy way out by adding in more animal foods, like chicken, Greek yogurt, and eggs. I usually consume about 5 ounces, which is equal to about 150 calories at a time.





I will definitely be making soup tomorrow night. The tomato soup was very satisfying this evening.

Have a great week!

~Samantha Marie