Bye Bye Miss American Pie!

Over Stuffed & Lethargic Yet?

Feeling guilty for eating all that pie yesterday? Wishing you didn't reach for that third helping? Not truly sorry for it all, but wishing those calories would disappear without lifting a finger? Well, all I can say is, "that's an American BBQ for you!"
We love to grill, to hang out with our friends and families under the scorching and glorious sunny heat! Then the sun starts to set, the meat gets put away, and the smores, the fireflies, and the stars come out. The air is a bit less hot, and the wind relives you only slightly. And then make things explode! God how I need some fireworks! It has been way too long since I have seen fireworks. I cannot wait to be back in the states so I can buy some to set off in my folk's backyard!
I made way too much food for only three people. It was all delicious, but now we have left overs for days. I don't think I will be making any more ribs this summer, thanks to the mass quantities we'll have for the next week. But is that not the way of an American BBQ? Make as much as you can, and try to keep up with the conveyor belt of hot dogs and hamburgers coming at you like you are stuck in an I Love Lucy race?

Burgers! Hot Dogs! Bratwurst! Chicken!

I didn't over do it with the spare ribs of awesome, or the sweet potato chips I made (recipe to come!). A true breakthrough for me! Not thinking about what people would think or say to me about eating too much, or not eating enough. And genuinely not caring if anyone said something, or looked at me funny! Just eating what I wanted to eat, and keeping small portions on my plate so if I wanted more I could keep track accurately in my food diary. It was a revelation! I mean, I was around my boyfriend/fiance (I'll name him Claus!) and his best friend (let's call him Jimmy). These boys would never make me self-conscious about eating. Jimmy has just lost a ton of weight and was in this marathon called Tough Mudder here in England. We can pretty much talk about anything under the sun about weight food and changes - especially since we are both working so hard, and Claus is even getting in on the fitness regime!

I wrote it all down, and it really wasn't that much food, but I still felt like I was carrying a food baby. What's a food baby, you ask? Well, that is when someone eats or drinks beyond their limit. Their stomach feels heavy and their clothing no longer feels loose. When they stand up they visibly look bigger, rounder. And Tada, a food baby! Food babies are worse than food commas after Thanksgiving or an English Christmas Dinner. Food Hangovers. You can try to avoid them, but they end up happening anyway. It's about how you handle what comes next that will show your metal!

Getting Active After The (Food) Baby Comes

After our lovely little BBQ on our little porch-balcony-ledge-thingy, and a restful night in our stuffy and humid little flat, we have a lot of work to get done! Of course, cleaning the grill and kitchen has been the first priority; Blogging and sending out some emailed correspondence was the second. But to get rid of this 'baby weight' I need to get outside and moving! The plan, since the sun is out and the laundry still needs doing, is to go out for a long walk and soak up this good weather! Perhaps the gym for an hour or two later on tonight too. Who knows?
If you did more eating that activity yesterday, then you are a true American! And I envy you! But if, like me, you need some inspiration to burn off that succulent spread then look no further. Below there is a lovely little list of activities and songs to shed those snacks!

Best Activities to Burn Off The BBQ Feast!

• Swim (tons! beach, pool, garden hose)
• Play a Sport (friz bee, soccer, water polo, volleyball, etc)
• Long Walk (alone, with the family, the friends, or just the pets)
• Work Out Under The Sun (get fit, get tan!)
• Flash Light Tag ( or any other active kids game. let out that inner child!)
• Water Balloon Fight (Or a hose fight!)
• Scavenger Hunt (find some shells, some rocks, some sand, a feather, ANYTHING!)
• Roller-Blade or Bike Around Town
• Build Some Sand Castles
• Swing on a Tire (or head to a play park)
• Join an Outdoor Yoga Group
• Jump Rope or Hop Scotch!
• Side Walk Chalk-Athon (make some art work or a workout)

 Some great Songs to Shake off those Smores!

Title Of Song		Time	Artist	Album	Genre
She's Country		3:41	Jason Aldean	Wide Open	Country
Holdin' On		4:26	Rascal Flatts	Unstoppable	Country
If You Ain't Here to Party		3:54	Luke Bryan	Spring Break 3...It's a Shore Thing - EP	Country
Hello (Razor N Guido Radio Edit)		3:37	Karmin	NOW That's What I Call a Workout 2	Fitness & Workout
Little Bit of Life		4:12	Craig Morgan	Little Bit of Life	Country
Save a Horse (Ride a Cowboy)		3:20	Big & Rich	Horse of a Different Color	Country
The Night Out (Madeon Remix)		3:37	Martin Solveig	NOW That's What I Call a Workout 2	Fitness & Workout
Me And My Gang		3:38	Rascal Flatts	Me & My Gang	Contemporary Country
Not Myself Tonight		3:05	Christina Aguilera	Bionic (Deluxe Version)	Pop
The Game Is Over		3:25	*NSYNC	Celebrity	Pop
My Girlfriend		3:00	Uncle Kracker	Happy Hour	Pop
Starry Eyed		2:57	Ellie Goulding	Lights	Pop
She Wolf		3:09	Shakira	She Wolf (Deluxe Version)	Pop
Egoista (feat. Pitbull)		3:24	Belinda	Carpe Diem	Pop Latino
Just For You		3:47	William Tell	The Sisterhood Of The Traveling Pants	Alternative Singer-Songwriter
The Twist		2:38	Hank Ballard and The Midnighters	1960: Still Rockin'	Doo Wop
Shimmy, Shimmy, Ko-Ko-Bop		2:09	Little Anthony and The Imperials	1960: Still Rockin'	Doo Wop

Pictures of us from 4th of July:

Our Lovely Little View

The Boys on their way to the grill

The Fruit Stand

The Blogger and Claus

Bye For Now From All of Us! XXX

You're a Grand old Chef!

It's Independence day back home! 

A time of cook outs, bon fires, and other fun summer festivities where we burn or explode things! Where you can sit around, drinking and carrying on, and its all in the name of being Patriotic! The fireworks are something I love! Like my birthday and Halloween, any holiday with fireworks gets my heart racing and a smile stuck on my face! This year I am in England, so it is not gonna be the same. Considering this past Thanksgiving, and any other American holiday, I will most likely have celebrate alone, or with people who will love to eat my food. I won't truly be alone. I'll just be the only USA team member abroad celebrating it.

A Brief History of Explosions

"Many people tend to think that we celebrate the Fourth of July because that is the day we received our Independence from England...All thirteen colonies stood behind the Declaration of Independence and adopted it in full on July 4, 1776. This is where the Fourth of July holiday comes in. The Fourth of July is known as Independence Day because that is the day that the Second Continental Congress adopted the full and formal Declaration of Independence."   - This Helpful and Cheery Website

Kinda funny when you think about it! There was a war on and we won it. So now we set more stuff on fire in celebration of that. We are a wild bunch of coconuts, no wonder they kicked us out! Guy Fawkes tries to stand up to Parliament in much the same explosive fashion, and now England celebrates the 5th of November with fire works each year!

Martyr or Glutton?

I know that with all the festivities, it can be a challenge to keep active or to eat right. Making the right choices can sometimes be completely out of our hands, and in the hands of that BBQ party planner with the funny apron. You can be that social pariah, the one who sticks with water and veggie nibbles, flitting about trying to not salivate at the burgers, steaks and potato salad. But why punish yourself? Sadly, the flip side of the 'Martyr at the party' coin is the 'Glutton'. The person who thinks, 'hey I'm on vacation! Who cares? I'll just start back up tomorrow, and it will be fine.' You give into to the peer pressure of over eating, drinking too much, and the next day you regret everything. This year, make a change. Find that happy medium! Don't give into the Martyr or the Glutton, the peer pressure or the self imposed pressure. Everything in moderation! However, if you are anything like me that might be easier as a theory than action. So below are two BBQ recipes that will not only taste amazing, but won't ruin your health decisions!

Healthy BBQ Recipes

1) Slow Fired Spare Ribs + My Secret BBQ Sauce 

For Sauce: 1/2 cup vinegar 1 teaspoon garlic salt 1 teaspoon dry mustard 1 tablespoon Worcestershire sauce 1 tablespoon of Honey 1 cup ketchup 1 teaspoon of tarragon  pinch of oregano 2 tablespoons brown sugar 1/2 teaspoon black pepper 1 Shot of Whiskey 1/8 teaspoon cayenne pepper And of course 4 pounds spareribs to douse it on

All Equipment You’ll Use: Tin Foil Oven Casserole Dish Medium Bowl Spoon Fork Sharp Knife  An Oven (preheated at 200 degrees)

This is one of my favorite indulgent recipes. I use this sauce for special occasions only, and this is one of the first recipes that I have ever told anyone about. My own creation! This sauce can be used for anything: chicken, fish, veggies, or meat.  These ribs are always in demand around the summer. Spicy, sweet, and smokey from the whiskey - they have a flavor that just can't be beat . . . well, maybe by a Texan who can BBQ better than me, but that is not important right now! Make these and you'll be cooler than this cat.

Step 1 Preheat Oven & Prep Casserole Dish (w. Tinfoil) Step 2 In a medium bowl, add all sauce ingredients together. Whisk with a fork until smooth and a bit runny. Set aside. Step 3 Prep the ribs with a quick rinse water. Pat dry. Place in Casserole Dish. Step 4 Lather the top half of the ribs with 1/3 of the sauce. Cover with a second sheet of tin foil. Leave for 90 minutes. Step 5 Uncover the ribs and flip them over. Lather the now top half of the ribs with another 1/3 of the sauce. Cover with tin foil and leave for another 90 minutes. Step 6 Put the ribs in the oven. Bake in open pan at 325° Fahrenheit for 30 minutes. Step 7 Pour the remaining sauce over the ribs. Bake 30 minutes longer. Baste occasionally to make sure ribs are completely covered.

2) Mini Veggie Burgers

For Burger Patties : 1 19 oz can of Cannelloni beans (white kidney beans), rinsed and drained 1 ½ cups of soft bread crumbs ¼ cup of shredded carrot ¼ cup of white onion, finely chopped 1 egg 2 Tbsp of snipped fresh parsley 1 Tbsp of olive oil ¼ tsp of cayenne pepper ¼ tsp of black pepper For Burger Structure : Burger Buns Handful of spinach or lettuce

All Equipment You’ll Use : Medium Bowl Flat plate (for extra bread crumbs and parsley) Fork Large Skillet Stove Top Tooth Picks Spatula Cooking Thermometer

Summer is usually veggie booming time. I’m curious as to why and how we started burning meat in the middle of heat waves, instead of enjoying cold and light foods. Anyone know by any chance? Was it cavemen or something? Well, for my Veggie fans or the parents’/friends’ of veggie heads, please try these amazing tasting, but slightly high in calories veggie burger. Better than buying frozen chemical ones of course, but each mini burger is about 350 calories. A good meal, not a nosh!

Step 1 In a medium bowl, mash beans with a fork. Stir in half the breadcrumbs, the carrot, the onion, egg, half the parsley, the spices, and 1 Tbsp of the olive oil. Place the remaining breadcrumbs and parsley on a flat plate. Stir well. Step 2 Shape the bean mixture into 8 round patties (they will be soft). Dip both sides of each patty in the extra breadcrumbs-parsley mixture. Step 3 In a large skillet, heat 2 Tbsp of olive oil over medium heat. Add the patties, and cook for 3-4 minutes on each side (or until browned). Check with a thermometer that the centers are 160 degrees Fahrenheit. Step 4 Arrange patties on Buns with your burger works and eat them!!

I have a feeling like tomorrow is just gonna turn into the summer time Mardi-Gras of food. Even with that thought... I know what my evening will be like.

 

 

 

Bye For Now XX

What Would Be Your Movie Chase Theme Song?

What would you want to have playing as your soundtrack when you are running from the bad guys or fighting in an action scene? It has to have crossed your mind at least once. Otherwise, how would all these movies keep that tradition alive? Music completely influences us a species. Drums, for me, no matter what bring out this primal physicality equal to a Dothraki Dance circle. Oooow! Wind chimes and chanting too! Those are always goosebump inducing!
Lately I have been making running playlists, trying to inspire my body to be able to run. It helps sometimes. Does anybody else make a playlist like this? One that would make a perfect soundtrack to any movie or action sci-fi show? At the end of a workout now I can feel every cell in my body saying

Since I can never load the songs up for you, my fun audience, here is the latest list. Take a listen when you get the chance. These are so good, they ran off the web page!!! Enjoy! xx  

Bye For Now xx

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1	I Love It (feat. Charli XCX)		2:37	Icona Pop	Iconic - EP
2	It's Time		4:00	Imagine Dragons	Night Visions
3	My Mama's Broken Heart		2:58	Miranda Lambert	Four the Record (Deluxe Edition)
4	Let Me Be Your Star (SMASH Cast Version) [feat. Katharine McPhee & Megan Hilty] [Extended Intro]		3:43	SMASH Cast	Bombshell (Music from the TV Series "SMASH")
5	The 20th Century Fox Mambo (SMASH Cast Version) [feat. Katharine McPhee]		2:42	SMASH Cast	Bombshell (Music from the TV Series "SMASH")
6	Cut, Print... Moving On (SMASH Cast Version) [feat. Katharine McPhee]		3:06	SMASH Cast	Bombshell (Music from the TV Series "SMASH")
7	Let's Be Bad (SMASH Cast Version) [feat. Megan Hilty]		3:02	SMASH Cast	Bombshell (Music from the TV Series "SMASH")
8	Don't Forget Me (SMASH Cast Version) [feat. Katharine McPhee]		3:15	SMASH Cast	Bombshell (Music from the TV Series "SMASH")
9	100$ Bill		3:21	JAY Z	The Great Gatsby (Music from Baz Luhrmann's Film) [Deluxe Edition]
10	Back to Black		3:21	Beyoncé & André 3000	The Great Gatsby (Music from Baz Luhrmann's Film) [Deluxe Edition]
11	Young and Beautiful		3:56	Lana Del Rey	The Great Gatsby (Music from Baz Luhrmann's Film) [Deluxe Edition]
12	Love Is Blindness		3:18	Jack White	The Great Gatsby (Music from Baz Luhrmann's Film) [Deluxe Edition]
13	Crazy In Love (Kid Koala Version)		3:08	Emeli Sandé & The Bryan Ferry Orchestra	The Great Gatsby (Music from Baz Luhrmann's Film) [Deluxe Edition]
14	Bang Bang		4:39	will.i.am	The Great Gatsby (Music from Baz Luhrmann's Film) [Deluxe Edition]
15	A Little Party Never Killed Nobody (All We Got)		4:01	Fergie, Q-Tip & GoonRock	The Great Gatsby (Music from Baz Luhrmann's Film) [Deluxe Edition]
16	Love Is the Drug		2:42	Bryan Ferry & The Bryan Ferry Orchestra	The Great Gatsby (Music from Baz Luhrmann's Film) [Deluxe Edition]
17	Hearts a Mess		6:04	Gotye	The Great Gatsby (Music from Baz Luhrmann's Film) [Deluxe Edition]
18	Where the Wind Blows		3:51	Coco O.	The Great Gatsby (Music from Baz Luhrmann's Film) [Deluxe Edition]
19	No Church In the Wild (feat. Frank Ocean & The-Dream)		4:33	JAY Z & Kanye West	The Great Gatsby (Music from Baz Luhrmann's Film) [Deluxe Edition]
20	Over the Love		4:21	Florence + The Machine	The Great Gatsby (Music from Baz Luhrmann's Film) [Deluxe Edition]
21	Together		5:26	The xx	The Great Gatsby (Music from Baz Luhrmann's Film) [Deluxe Edition]
22	Into the Past		5:17	Nero	The Great Gatsby (Music from Baz Luhrmann's Film) [Deluxe Edition]
23	Kill and Run		3:36	Sia	The Great Gatsby (Music from Baz Luhrmann's Film) [Deluxe Edition]
24	Over the Love (Of You)		2:59	Florence + The Machine & SBTRKT	The Great Gatsby (Music from Baz Luhrmann's Film) [Deluxe Edition]
25	Titanium (Extended)		5:13	David Guetta & Sia	NOW That's What I Call a Workout 2
26	Cinema (feat. Gary Go) [Laidback Luke Remix]		6:07	Benny Benassi	NOW That's What I Call a Workout 2
27	Hello (Razor N Guido Radio Edit)		3:37	Karmin	NOW That's What I Call a Workout 2
28	Shake It Out		4:38	Florence + The Machine	Ceremonials
29	Take a Walk		4:24	Passion Pit	Gossamer
30	Spectrum (feat. Matthew Koma) [Extended Mix]		6:01	Zedd	Spectrum EP
31	Snow White		3:24	James Newton Howard	Snow White & The Huntsman (Original Motion Picture Soundtrack)
32	Still Into You		3:36	Paramore	Paramore

The 12 Week Workout. An Introduction.

Hello again you gym rats, you lazy couch surfers, or whomever my audience is today.

From beginner to master, we all hit a wall with our workouts. We try new routines, new popular methods, a class here or there, but a new plateau or a wall springs up on us anyway.

I'm just so exausted...

I Just..I Just...

 

 

 

 

 

 

 

 

I for one am tired of feeling like quitting!

If you are anything like me, the plateau is a test. A test of your will to keep going on this healthy path, or giving into the temptation of that comfy sofa of your old familiar and perhaps somewhat lazy lifestyle. But then again, not everyone is like me. My friend, let's call her Buete, only really hits walls when old injuries come into play. What are our injuries, you new comers might be pondering? My foot, her knees. She is a complete health nut, and a nutter (she's British, so a Brit phrase is appropriate) in general about her body image. But hey, most of us gals are. If you are looking for a fun rant on confidence check it out here, but this is about something better. 

It is about a new plan, a new idea in the fitness world that possibly some 
people have thought of before me but I am putting it out there for the 
benefit of not only myself and my goal, but for you. All those women, 
and the handful of men in my audience too, who were never taught 
the right way to workout, who were never taught how to workout best 
for their own bodies. This idea came to me a while back, while lost in 
the labyrinth addiction that is Pinterest, browsing through the Health 
and Fitness section. After a few dozen hours searching workout routine 
ideas I finally came up with one of my own. If all these people, mostly 
girls, could create their own physical challenges with cut off dates 
(ie. Fab Ab February, Tough Butt April, Melt the Muffin May) 
why not me? 

I'm real!!

I have always wanted someone to help me create a plan for working out (A Doctor/Actor buddy of mine and Buete are the only two who ever have), so I decided I need to be the one who is the helper. 

There are some in this world who have strength all on their own, even if they are not in touch with it themselves. Being able to admit you are strong enough to do something on your own, that was the penny in the air. And when the penny dropped, I grabbed my arts and crafts supplies and began my work.

Overall Notes on 12WW

• This program is for 12 solid weeks. During these weeks you will see and feel a change in your body and state of mind.
• This is a workout for you, for anytime during the day. Devote 30 minutes minimum, use a playlist, watch an episode of Archer or Buffy while you do it.
• Keep at it, it is only for 3 months. The time will pass anyway, so why not spend it how you want?
•  You can stay at level 1 throughout the 12 weeks, however that plateau might make you feel bored. The levels progress so that you can as well. If you are under the weather, take it easy. If you feel you can push yourself further, then hit the throttle, tilt the bottle and go! ( In no way do I mean drink booze before your workout. You are not Ke$ha.)

You might have noticed that there is a color coding system...
Oh, you didn't. 
Well, bellow is another one, explaining it!  

 Level 1 :  Orange square only + A  (Sun)
 Level 2 :  Orange +  Green Squares  + B (Sun)                                           
 Level 3 :  O +  G + Yellow Squares + C (Sun)            
 Level 4 :  O +  G (increase intensity) + Y+ D (Sun)


Confused?

Okay, it is intensive.

And yes, those places that say "page 1 /1 pic @ a time" only really apply to me.

I have printed pictures from Pinterest that are workout routines I incorporated into the 12WW. There are varied levels and each page I have made is for focused sections of the human body. I have a page for legs, arms, abs, and even specific muscles. I highly recommend that you make your own, since I will have different body image goals than ya'll would have as well as a different physical history. Some of you might take a gym class, or a dance class, or go running like wild animals in the streets of your town. Anything you want, as long as you do it!

And of course tell me of your progress. I am by no means an expert, I am a fellow flubber fighter and no more. I love to see progress, even if my own is slower than a turtle in a race. Have a great night, and possibly work this into your morning routine?

 

                                                                     

Bye for Now XX