SPOTLIGHT SATURDAY

A supportive environment can be the one surrounding you that is making you FAIL at living your new healthy lifestyle you are working on!

You have kids who refuse to eat that "green stuff"or a partner who is obsessed with junk food and sees nothing wrong with eating it (and is skinny WTH). These could be the reasons you are having such a difficult time because as we have been told "what and who you surround yourself with becomes YOU"

You have constantly told this home, work, social environment that you are working on a healthier you but that support is LACKING and seriously un-motivating.

It is time to learn how to change that because this one problem could be the solution if you just know how to CONQUER!

Here are some Star Systemz tips on getting that healthy environment you so desperately need (desire):

SPOTLIGHT SATURDAY

Summer is right around the corner and its time for another update about what's in season when it comes to your produce!

No excuses to destroy that summer body with all this wonderful produce readily and organically available to you!

• Apples
• Avocado
• Basil
• Bell Pepper
• Berries
• Carrots
• Cherries
• Cilantro
• Cucumbers
• Eggplant
• Figs
• Garlic
• Green Beans
• Mangoes
• Melons
• Nectarines
• Okra
• Peaches
• Peppers
• Summer Squash
• Tomatoes
• Zucchini

An easy way to get all these amazing goodies into your diet is to create a soup or stew!

Just coat the bottom of your pot with some oil (Extra Virgin Olive Oil or Coconut Oil)

Light the stove top and add some onions, carrots, celery and garlic.

Add whatever veggies you desire and wait until they soften

Add chicken broth and water (1 cup chicken broth:2 cups water) As much as needed

Let sit on low heat for 45-50 minutes adding (lentils, beans, legumes of choice)

Add herbs as you stir (basil, cilantro...etc)

Stir every so often

Soup for the whole week!

Easy side dish or meal and stays good for about 5-7 days stored in the fridge

What are some of your favorite summer recipes?

FITNESS IN HK

I am LOVING the lifestyle here in HONG KONG. People walk EVERYWHERE! LITERALLY! It is so much more efficient to just walk or take a subway than it is to drive because of how overcrowded it is here. I have been really indulging in the culture and learning the way of the Asian woman because they are all so small like myself. I am 5'1 and built very petite. The way someone of my size eats and exercises is much different than your average bear :) Asian women typically are of my stature and it is interesting to see how they eat and incorporate fitness into their everyday lives. People here literally walk everywhere! I tried turning on my pedometer today but it shut off and I forgot to check it :( 

I took this picture to show you how many people walk around here! Just look up the hill :)

Wherever I am not sure if its just me, but I enjoy finding myself in a new gym. New equipment, faces, exercises classes, trainers, routines the whole bit! I love it. I went to California Fitness Wan Chai while staying at The Fleming and Sweat at the W in Kowloon. This trip was great for me because I ran to the gym, headed to a foam roller and stretched and than would continue on with my normal routine. I had many trainers and fit club members come up to me and ask me about the different floor exercises and stretches I was doing. It felt great teaching others about my routines and explaining to people why I was moving to different machines every 10 or so minutes. I guess people here like to stick to one machine! I hate doing that, not only is is BORING, my calves may start to cramp or worse my leg might just stop moving. I love the change up and get to jump rope, run, use the elliptical and the stairs and work all different parts of my legs but still get that cardio blast. I do love a good TABATA of course but its always nice to change up your routine!

HONG KONG PART 3

I am loving this culture! Tons of vegetables with spices! You can't go wrong with spices and vegetables! I have been loading up on my veggies and I can tell you its not very hard out here to get my 5 recommended servings of vegetables and fruits! With all that I am walking, I know I will look perfect for my wedding day!

My handsome hubby and I at Cafe Grey at the JW Marriott! My hubby got me my first Herve Leger dress which I had wanted for FOREVER! I just wanted to reach my goal weight and body fat percentage before I got it!

A delicious Iced Tea with mint leaves and spiced with ginger! I love the Asian culture, you rarely need sugar with all the flavors from spices!

Gorgeous lunch at the W pool! Cajun spiced grilled chicken with spring greens and sliced carrots! They look like huge bacon strips but an organic carrot! Dressing was a olive oiled balsamic vinaigrette! I always get my dressing on the side just in case! I like to control my food not let it control me.

Instead of a welcome cocktail, I had some green Jasmine tea to give me a bit of a boost around my 4 PM slow down!

My gorgeous new dress! Reward yourself with clothes not food or dessert! If you completed your goals go and grab yourself some new shoes or clothes! Way better than a piece of cake I promise :)

Headed down to a gorgeous Chinese dinner :)

SHAKE MY MORNINGS

Shaking up my mornings lately and I would like to share with you all an amazing beautifying skinny star recipe!

I have been using my Ninja to whip up some magic in the kitchen and let me tell you it is so worth it! I am already seeing results and the feeling I have is amazing :) Food that has been ground up makes it easier for your body to digest so it can focus on the other stuff thats been left behind from previous meals. The biggest mistake people make when making smoothies is that they put so much fruit and unnecessary calories with syrups and all that other fun stuff. Yes, it makes it taste good but you can easily make a 500 calorie smoothies with all that stuff. Trust me, its better to put a ton of vegetables and use your spices like nutmeg, cinnamon, vanilla extract, peppermint, and cacao powder to put that flavor punch in your smoothie. These spices and flavorings are low calorie, taste amazing and have health benefits as well. 

The trick to making an amazing smoothie and not be to lazy too is preparing your ingredients early. I wash all my veggies with my Dr. Oz spray (http://starsystemz.blogspot.mx/2012/03/you-dirty-thang.html) than I put all my ingredients near each other in the fridge and while I am chopping up my dinner vegetables I chop up my morning ones as well so they are ready in the morning. Last night I decided not to so I could show you :)

Place liquids in than protein powder than the spinach. Turn blender on. Turn off and put the rest of the ingredients inside. I do this so the spinach gets mashed first so I don't get chunks later!

Hope you enjoy 

TABATA TUESDAY

And here it is Tuesday :) The one thing I love about Tuesday's is that I am over the Monday thing and ready to get my week fired up!

Check out this Tabata I rocked this morning and try it for yourself! It is a real sweat creator!

TABATA WEEK 9 WORKOUT

-2 minutes pre cardio warm up with stretching-

Jump Rope-20 seconds

REST-10 Seconds

Lunge Jumps-20 seconds

REST-10 Seconds

Froggy Jumps-20 seconds

REST-10 Seconds

Sumo Squats-20 seconds

REST-10 Seconds

Lunges with Knee Raise-20 seconds

REST-10 Seconds

Jump Rope-20 seconds

REST-10 Seconds

Lunge Jumps-20 seconds

REST-10 Seconds

Froggy Jumps-20 seconds

REST-10 Seconds

REPEAT 3 TIMES

-2 minutes resting cardio and stretching-

-I know you can do it-

ROCK IT :)

Let me know how it worked out!

WORKOUT ROUTINE

Lately, I have been trying to switch things up as I feel I need a different push. Working out takes a toll on our bodies and when pushing too much your body starts to feel stressed. I used to do a 7 day a week workout whether it was a hardcore cardio push, strength training or just an easy pilates toning day, I always did SOMETHING.

The next three months, I have been putting together another schedule as my current training schedule, I feel has been overwhelming to my body and my body is starting to store. This is what they call a "plateau."

A "plateau" is when the body gets used to your body doing the same routine over and over again and you either stop losing weight and stop gaining muscle which of course is the ultimate goal. Most want low body fat and of course to do this the "correct" way you must gain muscle.

My new schedule looks a bit like this:

Monday-Stretching morning/chest and triceps at night

Tuesday-Tabata morning/bicep and back at night

Wednesday-Cardio morning/shoulders and abs at night

Thursday-Stretching morning/legs at night

Friday-Tabata morning/rest at night

Saturday-Cardio or Tabta morning/full body strength at night

Sunday-REST DAY
REPEAT

Hopefully I see some results because from what I can see my current routine is not working out for me or its just that holiday bloat.

What is your current routine? Sometimes you need to switch something up in order to maximize your efforts. I am tweaking with my nutritional plan right now as well and avoiding certain foods and alcohol. I know I did some damage to my liver and staying away from alcohol, fatty foods and caffeine. I also have been squeezing lemons in everything as lemon is a strong detoxifier for the liver. I recommend squeezing lemons in your water and teas in order to help that holiday liver out ;)

Enjoy your weekend and remember your body is a temple, love it and treat it right and in no time your summer bod will be rockin ;)

FOOD SPOTLIGHT

Barley is a power food! Low glycemic index, low fat, contains both soluble and insoluble fibers, cholesterol free, antioxidants and phytochemicals. With only 144 calories for 1/4 cup of barley you can add a ton of vegetables and you have yourself a meal for under 200 calories. You could also add some lean skinless chicken chopped in barley and vegetables for a protein and nutrient packed meal for under 300 calories.

Because of its low glycemic index many of those who worry about blood sugar levels should switch your typically oatmeal breakfast for barley. It also contains more fiber than oatmeal. Oatmeal has about 3.98 grams for one cup whereas barley has 13.6 grams for one cup. Beat that oatmeal :)

Forms of barley include:

• Pearled Barley-Not recommended as the way they "pearl" and polish the barley it takes away most of the amazing nutrients the barley provides. It is less chewy, and cooks quicker but not worth it when it takes away what barley is intended to do.
• Hulled Barley-The outermost part of hulled barley gets removed and although it is more chewy and takes a bit more time to soak and cook it keeps all of its nutrients!
• Barley flakes-Flattened and smoothed out this type of barley may or may not be the best choice. Sometimes companies use pearled barley instead of hulled so be sure to read those labels and get the most out of what you eat.
• Pot/scotch barley-Stuck in between hulled and pearled this type is commonly used in soups. They polish it and remove the outer hull but the barley is not polished for too long so it still retains most of its nutrients.

TABATA TUESDAY

The holiday's are here and I am sure all of you are indulging on all your holiday favorites! I personally am not a big sweets person, but I definitely indulge in a few extra glasses of wine! I have been doubling up on my tabata as with anything your body hits a point where it becomes almost used to the routine and you hit what is called a plateau. To end the plateau, you must switch things around within your diet and workout routine. I suggest shaving off 100 calories-200 calories a day for a four weeks and adding an extra set so instead of doing 3 sets of 15 try doing 4 sets of 20 and also an extra day of fitness. If you usually do five than make it six. For me at first I would do five hardcore fitness days and the sixth day would be a yoga/pilates light day which still engages the muscles.

A way to get that metabolism blasting before heading out I suggest doing a tabata before heading into the shower. I have been jump roping for the 20 seconds for all eight times before heading out as I know I am revving up my metabolism and that extra 100-300 calories I added that meal will not make that large of a difference.

Tabata Week 4 Workout

-Start off with a quick warmup: 2 minutes or so either doing light jump roping or jogging on the treadmill

Jumping Jacks-20 seconds

Rest-10 seconds

Jump Rope-20 seconds

Rest-10 seconds

High Knees-20 seconds

Rest-10 seconds

Air Squats-20 seconds

Rest-10 seconds

Jumping Jacks-20 seconds

Rest-10 seconds

Jump Rope-20 seconds

Rest-10 seconds

High Knees-20 seconds

Rest-10 seconds

Air Squats-20 seconds

Rest-10 seconds

--Finish off with a 2 minutes cool down of what you did when warming up but relaxing and practicing deep breathing!

Have an amazing holiday and I hope all of you are gearing up for your resolutions and fat loss goals for 2012

Love and Shine

C

Tabata Tuesday

Another Tuesday has arrived and its time to up the tempo a tad :)

Last week we did "lady" push-ups, standing squats, jumping jacks and other fun exercises.

This week I am going to switch it up and really push the cardio blasts!

Remember Tabata is:

• Pushing hard for 20 seconds
• Resting for 10 seconds
• Repeat 7 more times for a total of 8 rounds

Let's get rid of some excess holiday calories and really push this week! After this week we will start recording our results and start creating mini goals for each Tuesday session!

Tabata Week 2 Workout

-Start off by warming up for 2 minutes or so either doing light jump roping or jogging on the treadmill.

Bicycle Crunches-20 seconds

Rest-10 seconds

Mountain Climbers-20 seconds

Rest-10 seconds

Jump Rope-20 seconds

Rest-10 seconds

Twist Crunches-20 seconds

Rest-10 seconds

Jumping Jacks-20 seconds

Rest-10 seconds

Jump Rope-20 seconds

Rest-10 seconds

V-Ups-20 seconds

Rest-10 seconds

Jump Rope-20 seconds

Rest-10 seconds

Finish off with a 2 minutes cool down of what you did when warming up but relaxing and practicing deep breathing!

Stretch that body out and keep that metabolism burning all day long!

Tababta workouts are very powerful and keep the metabolism up for a longer period of time and burn more calories in a shorter amount of time!

These workouts are not to be done every day as they are very intense! Beginners should practice 2-3 times a week and as you progress you can always add small weights or even push yourself even harder!

Enjoy the workout and let me know what you think?

Love and Shine

C