Sunday, January 8, 2012

Fitness ABC (Soup)

Happy Monday everyone!! So, I had a very fun weekend, but it's back to the grind and getting back at the calorie counting for the week! I bring to you today my version of the Fitness ABCs.

This is how it works; each letter represents a word(s) that comes to mind when I think of the fitness/health world and some of the feelings you will feel as you become immersed in it yourself.

A-Absolutely Amazing: You will not believe how great you feel when you take control of what you are eating and start exercising regularly!

B-Beach Body: Beach Body is the company who puts out P90X and Insanity; two at home workout DVD programs that are fantastic! I highly recommend these programs once you are ready to take your workouts to the next level!

C-Cardiovascular exercise: The health benefits are way to many to name...period.

D-Dread: The feeling you may get when you tie up your laces for that workout or when face that scale, but the feeling of success on both counts is worth it!

E-Extremely proud: And after you get off that scale or try on those jeans, this is how you'll feel!

-Finish line: Whether this is the finish line to your goals or a race, it is in sight and you WILL get there! Believe in yourself!!

-Gorgeous: You already are gorgeous, but do you feel gorgeous? If not, you should, but (if not) you will!

-Heart disease: the leading cause of death in the U.S. Don't let it take you!

ce cream: Fitness and ice cream? Hell yeah! Ice cream is my weakness! I can still have a serving every now and again if I want. That's the beauty of making this a lifestyle and not a (cover your ears because I'm about to say a naughty word) DIET! Diets set you up for failure because diets restrict you from enjoying yourself. Having control of your calories though and making this a lifestyle is the route to go.

-Jillian Michaels: LOVE LOVE LOVE her! I love her blunt yet compassionate training style. It must be because we are both February babies lol. She is no-nonsense! She used to be overweight as a teenager, so I appreciate that she does understand what her clients are going through.

K-Kickboxing: A great alternative cardio workout vs. the (sometimes mundane) treadmill or elliptical.

L-Lunges: FANTASTIC move that you can do while you watch TV! Here is a video to help you so that you have good form, because without proper form you'll hurt yourself and we don't want that! You can also hold some light weights in each hand once you've mastered the move. Additionally, you can do 12 on one leg and then switch legs instead of alternating like she did in the video.

-Massage: It is important to treat yourself (and your body) every now and again! Looking for a good place to go? Tu Moda in Worcester takes my vote by far!

-No Excuses: Please see blog from a few days ago :)

-Obliques: Your abdominal muscles. You can not get a set of nice obliques just by doing sit ups and crunches. You must incorporate full body exercise into your workouts to succeed!

-Prior Planning Prevents Piss Poor Performance (the 6 P's) Pretty self explanatory!
Q-Quadriceps: That big muscle on the upper front part of your leg. Here is a decent site to show you some nice moves to work that muscle group:

R-Running Road Races: If you have this on your list of goals good for you! This is an awesome goal! Whether it's a 5k (3.2 miles) or a marathon (26.2), getting out and moving is what this is all about!

-Squat: Great move! See link on Quadriceps!

-Taking The Time: to do your workouts and plan your meals! Very important!

-Unbelievable results: ...what you WILL get!!

-Vivid: "Full of life"...exactly what you'll be once you reach your goals and continue to maintain what you've accomplished!

-Weigh ins: Important. Some people like to weigh in every day to keep on task, but realize that water weight can throw you off. I personally prefer once a week on Tuesdays in the morning, after I have gone to the bathroom and before I eat. That's me though.

-X(cross) training: If you are looking to improve your overall health, you should really cross train. So, for example, if you are running and you feel that all you "need" to do is run, think again. You should try to lift weights a few times a week or swimming perhaps. By mixing it up not only are you preventing yourself from getting bored, but you are also aiding in preventing injuries by not overworking the same muscles.

-Yoga: Important! Try it!

-Zumba: Fun dance class that gets you moving! Get some more info at

And...since we went through the Alphabet, let's give you a healthy soup recipe:
Minestrone Soup
  • 6 cup water
  • 2 garlic cloves, crushed
  • 2 medium onions, sliced
  • 1 carrot, sliced
  • 1 zucchini, sliced
  • 1 1/2 cup celery
  • 7 oz potatoes, diced
  • 1 tsp dried thyme
  • 2 chicken stock cubes
  • 1 cup peas
  • 1 Tbsp fresh parsley, chopped
  • 3 oz long grain rice
  • 10 oz canned cannellini or butter beans, drained and rinsed
  • 14 oz canned chopped tomatoes


Heat a little of the water and cook garlic, onion, carrot, zucchini and celery until onion is transparent. Add remaining water, potatoes, tomatoes, thyme and stock cubes and simmer for 15 minutes. Add rice and cannellini beans and simmer for 15 minutes or until rice is tender. Add peas and simmer until cooked. Stir in parsley. Soup will thicken on standing; add extra water if necessary.

ONLY 127 calories per serving! I found this on ...have I mentioned that this is my preferred website for counting calories") Not only that, but Calorie King has a recipe finder ANNDDD they will also provide you with a menu made just for you when you sign up. Takes the guessing out of it for you...doesn't get much easier than that!

My meals for today:
Breakfast: What I THOUGHT would be an absolutely amazingly delicious shake made with 1/2 chopped orange, 1/2 chopped apple, 1 cube fresh ginger chopped, 8 frozen strawberries, 1 tbs salt free peanut butter and water (272 calories) Turned out to be NASTY! I got in the car, took a sip and gagged...the PB was a BAD addition, so I had to eat my lunch for! as well as my coffee with skim milk and 2 sugar packets (48 calories)Amy's Organic Cheese pocket w/ 1 small apple~Total for breakfast: 435 calories

Morning Snack: Wallaby organic strawberry cream yogurt w/ .25 ounces chia seeds~Total for snack: 185 calories

Lunch: So, because I ate my lunch for breakfast, I got a garden salad with fat free Catalina dressing and 1 cup of veggie lentil soup~Total for lunch: 312 calories

Afternoon Snack: Luna nuts over chocolate bar~Total for snack: 180 calories

Dinner: Grilled cheese (no butter!) with 1 slice of cheese and some Boar's Head turkey breast with steamed broccoli~Total for dinner: 401 calories

Total food calories for the day: 1591! Within the calories for the day due to exercise! :)

Workout: Insanity day 8: I stinkin' love these workouts and I can feel the difference they are making with my body.

Quote of the day: "Never, never , never give up!" -Winston Churchill-


  1. Great post as always, Melissa! Loved your minestrone recipe (sounds delicious!) and I wanted to second that it's incredibly easy to find healthy and nutritious versions of your favorite meals online. I use (which has cooking light recipes), or use the same old fashioned recipes with less fat/butter and more veggies.

    ... also peanut butter with ginger? You had me gagging over here ;)

    Keep it up! I love reading these and learning something new every day!