Day 13 ~ Simple Small equals Great Big …. !!

Small Pleasure equal Big Results !

Small Pleasure equals Big Results !

Hi Folks,

Enjoyed an energtic MAP workout to start my day. While sipping some green tea (got some wonderful High Mountain tea from an Asian friend) enjoying the fresh air on the deck now.

Realized something today after reviewing my journal (daily habit that’s a good one !!  😉

Do you ever get that “all or nothing” mentality?

You know what I’m talking about. If you eat a slice of chocolate cake (and it’s not your free/cheat day), you decide the day is ruined so then you go on to eat several more goodies.  And then since your nutrition isn’t up to par, you figure you might as well just skip the gym, too.
Sometimes you go off track for 24 hours however then start fresh the next day.

And that’s OK !

We all have those days where we truly don’t feel like sticking to our fitness routines and healthy diets.  If this happens once in a while, then it’s really no big deal.  Call it a “free day” and start anew the next day.

But sometimes one “free” day turns into multiple days.  You start rationalizing, telling yourself things like, “Well as long as I’ve been off track for three days, I might as well take the rest of the week off.”  Or you say, “One piece of pie won’t hurt” or “skipping the gym just this once won’t hurt.”  Except eating pie and skipping the gym soon become the norm rather than the exception.

Listen, you don’t have to go all or nothing in order to create positive results.

Indeed, the “all or nothing” mentality is one of the biggest reasons people can’t get going with a new fitness program, perhaps because they think they need to go from couch potato to super athlete in a matter of hours.  But that’s just not true.

If you’re feeling a little hesitant to start a new program or continue with your existing one, then from my experience here’s some suggestions folks …

Pick a goal. You’ll want to choose a long-term fitness goal (like what you hope to accomplish in the next year), but then you should break it down into smaller “milestone goals.”  For example, what’s your six-week goal? What do you want to look or feel like in three months… six months… nine months?

Next, start making small changesstarting today – that will create the results you need to achieve your short and long-term goals.  You don’t need to make a drastic lifestyle change overnight. You don’t need to be perfect.  You just need to take steps towards your goal by incorporating new changes and good habits every week.

For example:

Commit to making better nutrition choices.

Little things add up, such as:

• Replace those sugary sodas with coffee, tea or water. (TIP: If you have a bad soda habit, do it gradually over the course of a week or more.)

• Replace that nightly dessert with fresh fruit.

• Bring your lunch and snacks to work so that you’re not forced to make bad choices such as vending-machine foods or fatty fast food.

• Likewise, cook ahead – create meals at least a week ahead of time, so that you always have healthy foods available.

Incorporate more activity.

You can slowly increase the number of days you do activity as well as the duration of each session. But there are small things you can do every day to boost your cardio health, including:

• Focus on adding intensity to each cardio (and weight lifting!) session.

• Don’t choose the closest park to the shops! Walk a little more.

• Take the stairs rather than the elevator.  Do that everyday then … watch out for those subtle results! 😉

• Play tag with the kids remember to include the pet for more fun !! – get out of breath.

• Wear a pedometer to count your steps. Then challenge yourself every day to beat yesterday’s number of steps. (I do this one even at work and gives me a reason to move during those busy days !  🙂

These are just a few ideas. There are virtually endless ways that you can make small everyday changes in your life that will add up to great results.

Now a recipe have found to be Yum !!

Quinoa Mushroom Pilaf

Quinoa Mushroom pilaf ~ YuM!!

Quinoa Mushroom pilaf ~ YuM!!

You can use either broth or water to cook this quinoa recipe. For a hearty, flavor-rich quinoa pilaf, use your favorite broth.This will make about 4 servings total so convenient for a family !  😉

Ingredients

Olive oil
2 cloves garlic, finely chopped
1 small to medium yellow bell pepper, diced fine
1 small to medium green bell pepper, diced fine
2 cups sliced mushrooms
Sea salt and ground pepper, to taste
2 tablespoons fresh chopped parsley
1 teaspoon Greek Seasoning (mint, lemon, basil, oregano mix)
2 scallions (spring onions) sliced- white and light green sections
Squeeze of fresh lemon juice
Extra virgin olive oil, to taste
Option: Toasted pine nuts, for serving

Instructions

You will need roughly 2 1/2 – 3 cups cooked quinoa. As the quinoa cooks, gather and cut up your vegetables. When the quinoa is almost done, heat a splash of olive oil in a large skillet over medium heat. Add the garlic, yellow and green pepper; and stir over medium heat until slightly softened. Add in the mushrooms. Season the mixture with sea salt, and ground pepper, to taste. Add the Greek seasoning. Stir and cook until the mushrooms are tender.

Scoop the cooked quinoa out of the rice cooker and add it into the mushroom- pepper mixture. Add in the sliced scallions. Stir to combine. Squeeze fresh lemon juice all over the quinoa and drizzle with extra virgin olive oil. Toss to coat the quinoa. Taste test and add more salt or seasoning if it needs it. Sprinkle with toasted pine nuts, if desired. Serve immediately; or allow it to cool, then cover and refrigerate it to eat as a salad. Note on chilling this quinoa: Before serving this quinoa cold, taste test again and adjust seasonings; chilling often dulls the flavors in these kinds of salads. I usually allow quinoa salad a few minutes out of the fridge before serving; letting it to come to room temperature helps the flavors. If making ahead as a salad, I’d use water instead of broth- personal preference.

Enjoy life, small changes, and especially those Awesome results from them !!  🙂

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