Run day one & my food journal

It is pretty humid today in Providence but nice for me, the sun isn’t out! I say nice because this lazy bum slept until 9 and missed peak running hours! I say this like Im some sort of an avid runner.. haha. I am , however, starting my interval runs today!!!! More about that later.

Breakfast this morning was two hard boiled eggs, w salad dressing(instead of mayo), and scallions with a bit of garlic and onion powder 🙂

1062569_894936103809_1851896808_nLooks a bit like mush but it was delicious!

Over the last few weeks I’ve spoken to a couple of friends who have expressed their desire to lose weight. Other than providing them with a meal plan, I offered a piece of advice: start a food journal. Write down everything you eat every day; even when you sneak an M&M! When you write it down you see the reality of how you really eat, not just how you THINK you eat. SO I decided to take my own advice and start my own! For me, especially as a vegetarian, I want to monitor my protein and iron intakes everyday, and plan my protein intake especially around my workouts!

I, myself, am not aiming at losing a lot of weight necessarily.

My Goal: decrease my body fat and TONE, TONE, TONE!

One of the ways you can “lean out”, sort to speak, is to RUN! I used to love to run. However, when I played college basketball (quite some years ago now) I tore my ACL and had reconstructive surgery. It took me a year of therapy afterward to be semi-normal again, however, running has always caused me issues.

One of the reasons I think this happened is because I would always start out thinking I was in better shape than I was and would inevitably do too much too soon.

This time, I decided to start slowly with interval training. What that means, for those of you who are new to exercising or running, is basically that you run in intervals. You can choose the timing of it – for example, this morning I did a 3 min walking warmup and then jogged for 3 minutes at a time with a 1 min fast-paced walk in between. I did this for a half an hour. It may not seem like much but I was tired when I was done!

My Goal: Increase my jogging 1 min per week – Run 3-4 times per week 

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Afterward, I lifted arms – I will share my arm workout another day.

I wanted to share another workout I did after my run today – well attempted to do. It is called the New York City Ballet Workout. If you know me at all I wouldn’t be surprised if you are laughing your tail off 😉

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Well, I live up to my reputation. I lasted 5 minutes. I am the least graceful person on the face of the planet. I prefer getting down and dirty with my dumbbells and the pavement. I like to sweat and feel sore after. That’s just me! However, if you are a dancer or former dancer, this might be a perfect workout for you! Or if you hate using any kinds of weights etc. You can buy this workout on amazon here.

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Yes, I am icing with frozen brussel sprouts 😉

Another runner recently told me to ice after every workout no matter if your injury hurts or not. It’s called preventative icing 🙂 So I did!

I will leave those of you runners with knee issues with this: if you are running and you feel any kind of pain, not soreness, stop immediately. Having trouble walking the next day due to soreness is one thing, having it be because of pain is another and it lasts far longer!!

Off to make some sort of veggie concoction for lunch!!

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If you get an opportunity, take it. If it changes your life, let it!

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Over the last hour or so I have been watching video after video of the people on my Beachbody team – their successes and their WHY. We all have a reason as to why we got into the TEAM BEACHBODY business. My WHY is very simple yet very meaningful to me – I sincerely love to help people take control of their health! Beachbody has now given me the opportunity to help people take control of their wealth as well!!!

I am so inspired I wanted to share this opportunity with all of you in blogland! Take a minute to check out the video below!

http://www.teambeachbody.com/showcase/-/bcp/767951749001/252484?referringRepId=252484

Who wouldn’t want to be a part of a company so incredible!!! AND you get to work entirely from home..or in the car..or on vacation..or anywhere you have access to internet!
My team has a live webinar with details on how to join my Beachbody team! Comment below and I will get you the information you need to attend!!!

Have a wonderful night everybody!!!

Dancing backwards in high heels

Ah, there is really nothing like driving to Cape Cod blasting old school Kenny Chesney. Totally invigorating!Image

I went down to the Cape yesterday for a surprise dinner for my dad’s 60th. We had already done another party and a dinner with Frank Sinatra to celebrate, so he was floored when 8 of his old teaching buddies were there to surprise him at dinner! We went to the British Beer Company and sat in a private room that looked like a greenhouse! It was a great time with a lot of laughs! Who knew they had gluten-free pizza dough? Note to self for the next time I go visit 🙂

I came home early to get my food shopping done. It always makes me smile when I go to check out and my entire carriage is filled with produce and no junk! (Especially when the fellow in front of me has not one vegetable in his ;))

For dinner I was inspired to make a mexican summer salad!!!

ImageI feel silly writing out recipes for salads! So here is my ingredient list

Yummy Summer Mexican Salad:

  • Romaine Lettuce
  • Purple Onion
  • Plum Tomatoes
  • Scallions
  • Cucumber
  • Corn
  • Black Beans
  • Avocado
  • Chili Powder
  • Balsamic Vinegar

I won’t share how many bowls I actually had 😉

Hope y’all had a fabulous weekend. Im going to watch some videos about all the success stories from my fellow coaches on my Beachbody Team!!!! With some popcorn of course !

30-DAY VEGETARIAN CHALLENGE!!!

Over the last couple of months I have done a lot of reading about the health benefits of a Vegetarian diet. For clarification purposes, a vegetarian is someone who does not consume meat but may occasionally consume dairy and/or fish. Different people are comfortable with different levels of consumption of dairy and fish and it is a completely personal decision. A vegan, on the other hand does not consume any animal products whatsoever.

Check out this quick video on the benefits of a vegetarian diet!

 

 

I have been consuming a vegetarian diet since this past January (almost 7 months) and I feel absolutely fantastic! Not only has my energy level skyrocketed, but being a foodie by nature it allows me to eat a ton a food every day!

Many doctors, like the gentlemen in the video above, are huge advocates for a vegetarian diet for many reasons. Some even promote being a vegetarian during the day and eating a meal with meat at dinnertime. Even that is said to increase health! The problem with switching to a vegetarian diet is most people jump into it without doing the proper research. We do get some valuable protein and iron from animal meat. These are two important nutrients that people seem to lack when they go meatless. However, they are very easy to replace with the right foods! When I first went vegetarian I had to do boatloads of research to ensure I was consuming enough calories every day, getting enough protein (which is actually a lot easier than it seems), and especially getting enough iron!

BUT  I am here to make this process a whole lot easier! I am starting a 30-day VEGETARIAN CHALLENGE! With my help, and the help of Shakeology, I challenge you to experience the health benefits of a vegetarian diet.

How does Shakeology help?

Shakeology offers a vegan option for two flavors of shakes; chocolate and tropical strawberry. They are dairy-free and soy-free! By purchasing and committing to Shakeology for one month, you are guaranteed at least one meal per day that is full of essential nutrients for a vegetarian. Shakeology also helps increase energy and aids in weight loss, if those are your goals as well.

How do I help?

Well, if this isn’t obvious already I will elaborate. I have DONE all the research and am living a much healthier vegetarian life! As your coach for this challenge I am here for support; nutrition tips, recipes, recipe ideas, along with all the encouragement needed to help you discover the benefits of eating vegetarian.

What do you need to do to join the challenge group?

  • Email me (cassimalec@beachbodycoach.com) or Facebook Message me (www.facebook.com/cassi.malec) to find out how to purchase Shakeology and join the private Facebook Group dedicated to this challenge.
  • Commit to eliminating meat for 30 days and drinking a Shakeology shake once per day.

Start Date: July 8th

Spots Available: 10

You Get:

  • One vegetarian meal per day – Shakeology
  • One – on – one guidance and support via the private Facebook Group (or via email if you do not have Facebook)
  • Group support from others also participating!
  • MONEY BACK GUARANTEE!! – if you are not satisfied with your results I will give you your money back for your purchase of Shakeology!
  • Nutrition advice, recipe ideas, my recipes, and other ideas/experiences that make the transition easier!

If you decide at the end of the 30 days that eating a vegetarian diet REALLY isn’t for you, there will be absolutely no hard feelings. I am not a preacher and am not trying to “convert” you by any means for any moral reasons whatsoever. I am only trying to give people an easy way to switch to a vegetarian diet without having to search all over the web for healthy replacements. Why reinvent the wheel? If I can help get YOU to a healthier YOU, that is all I am aiming for!

GO VEGGIES!! 🙂

email: cassimalec@beachbodycoach.com

facebook: http://www.facebook.com/cassi.malec