Monthly Archives: April 2014


Coconut Oil Smoothie? Yes! Plus, Tips for Getting You Ready for the Gun Show…

The weather is warm! Let us all rejoice and wear short sleeves! Since tank top season is on it’s way, I’ve been concentrating on my biceps a little more than usual.

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Here are three quick tips for those of you who are looking to get some backstage passes for the gun show:

1. Try different grips. In the picture above, I have my hand in the supinated position. At the start of the exercise, my hands are at my sides, but as I lift, I rotate my arm so that the palm then faces up. Another option is the traditional hammer curl. Or you could get really crazy and do a reverse curl. For this you’ll just keep your hand in the pronated position, which means your palms face down.

2. Change up your arm position.

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Here I just rotated my arms so that my palms face away from me.

3. Use different weight and rep ranges. One day, go light and try for 15 reps per set. Another day, pick up heavier weights and try 6-8 reps per set. 

Coconut Oil Recipes!

Coconut oil is everywhere these days, and it’s a good thing because I love it. I keep two jars in my house at all times: one in my kitchen for cooking and baking, and one in my bathroom for my daily beautification ritual (wash my face, apply coconut oil, sacrifice a virgin…)

Paleo peeps love putting it their coffee so I thought I’d give it a try.

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It’s so good! Creamy, foamy and slightly coconut-y, this is a big time upgrade from my usual coffee with almond milk.

Coconut oil supposedly speeds up metabolism, increases your energy and immunity to diseases, and aids in the reduction of belly fat. Yeah, I know, too good to be true, right? I don’t know if all these things are true, but I love the taste, and my skin looks great so I’m going to keep on using it- in moderation, of course, since it has 120 calories per tablespoon–if you eat it. Feel free to smear as much as you want on your face.

This got me thinking, what if I added some of this magical oil to my protein shake instead of almond butter?

And the Banana “Daiquiri” Protein Shake was born!

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I mean…c’mon. I could go on about how good this shake is, but really, you just have to try it yourself.

Drink this shake as a snack as opposed to a post workout recovery meal, since the fat provided by the coconut oil may impede your body’s ability to absorb the protein quickly.

“Paleo” Coconut Coffee (Blitz Your Body style)

*True Paleo coffee also includes butter, which I omitted because it requires melting a high quality butter. Too many steps at 6 am!

1 cup of coffee

2-3 oz  unsweetened vanilla almond milk

1 TB coconut oil

cinnamon

Combine in a blender and blend until it looks creamy and foamy. Done!

Banana “Daiquiri “Protein Shake

No rum required. But if you add it, I won’t judge you!

8 oz unsweetened vanilla almond milk or any milk of your choice

1 scoop of vanilla protein powder

1/2 banana (frozen is best)

splash of vanilla extra

1 TB organic virgin coconut oil

1-2 ice cubes, or more as needed

 Let me know if you try these coconut oil concoctions. I want to know what you think!

Facebook.com/blitzyourbody

Cashew Butter Bread and Tips for Race Season

Let me break it down for you. Cashew. Butter. Bread. Whaaaat? YES, you can make bread out of cashew butter, eggs and a few other things, and it’s awesome and pretty much tastes like bread. If you’re grain-free, or even grain-free curious, make this:

Yummy

Yummy

The recipe can be found here: http://www.elanaspantry.com/rochels-cashew-bread/

And while you’re there, just go ahead and check out her entire site. Recipes galore!

Also, I love answering questions, so anytime you have one, hit me up on Facebook, email, or this blog and I will be happy to assist. 

From Ginny:

Hi Amy! I’m running my first half marathon on May 18th. Any Blitz Tips for the final month of training?

Good for you, Ginny! The half is my favorite distance race. It’s long enough that you get a feeling of accomplishment, but not so long that you need tons of recovery time. Not everyone can or wants to run 13.1 miles, so you should already feel pretty great about yourself just for signing up.

My “Blitz Tips” as you said, (LOVE  the moniker, by the way), are based on my own experiences and quite frankly, my mistakes. I’m going to assume you have been following a training plan so none of this will be about an actual running schedule.

1. Take it easy on the drinkin’, sister. Unless we’re talking about water.

winerun

You don’t have to be a nun during the final month, but keep in mind that you will be asking a lot of your body for the next few weeks. If you want the very best out of your final long runs, which are typically on the weekends, it does no good to be totally hung over and dehydrated. Your body must be hydrated to fuel proper contraction and relaxation of the muscles, so take it easy and get a lot of sleep. Try to totally abstain from drinking alcohol the last week of your race. But if you’re feeling nervous the night before your race, one glass won’t hurt.

2. The long slow distance run really means SLOW.

Your long run is not the time to test out how fast you can be on race day. Just get the “time on your legs” completed. Your pace should be approximately 50-60 seconds slower than your planned race pace. Check out the book, The New Rules of Running, by Vijay Vad, M.D. which talks in detail about training for long races.

3. Don’t over-hydrate the day of your race.

port-a-potty-lines

…Unless you want to hit up every port-a-potty on the route. I made this mistake at my first few races and it’s no fun standing in line while the race passes you by. Have 8-16 ounces of water an hour before the race, and then another half a glass before you run. During the race, drink if you’re thirsty. Personally, I like to just take sips of the Gatorade they hand out during the race.  If it’s hot outside, drink more.

Good luck and let me know how your races are going!

A Crock-Pot Recipe You Can Jump Into with Both Feet…Or Maybe Just One

Working out is so much more fun when you have a buddy with you, right? Shout-out to my girl Angie, who’s been kind enough to come all the way from Queens over to my gym, and lift weights with me! See, ever since I’ve been wearing this beautiful boot…photo (18)

Woomp, there it it-thought you knew…

…my work outs have been pretty perfunctory. But when I have my gym buddy, we have a great time challenging each other. In fact, if you happen to see us together in the gym, stand aside because Angie and I are getting the job DONE. (Just kidding, actually, come talk to us, cause we’re really friendly).  So my only fit tip this week is this: if you’re in a fitness funk, not motivated, or just generally feeling down, grab a friend and get moving. I can now speak from experience, and tell you that the combination of exercise and good company is a one-two feel-good punch in the face.

Paleo Time!

It’s officially the end of week two of my little experiment and I gotta say, I love Paleo! I was very skeptical at first, however I feel energized, focused and even a little lighter. I don’t miss the foods I thought I would miss like yogurt and oatmeal, two very major staples in my life up until now. One tidbit: after a pizza cheat night, I thought it would be smart to go very low carb for a day or two and only have protein and vegetables. Not. Smart. And I know better; a little bit of pizza would not be enough carbs to get me through a few days of  low carb eating. Let’s just say I  MAY have been a little moody. Actually, let’s also just say that I MAY have wanted to tell off every single person I encountered on the subway during my commute, and MAYBE I  cried because I missed a train because my boot was making me walk too slow. But, don’t worry, I figured out my problem , and promptly ate an apple, which pretty much changed my life. So, lesson learned. If you ever try paleo, eat your fruit!

apples

I’ve been cooking A LOT, so there are always veggies to chop and some kind of mess to clean up, which I admit is kind of a pain. But, and I think everyone will agree on this, it is just so much better to cook your own meals. Even when your order out healthy food, you never know what they are putting into your dinner.

Speaking of cooking, do yourself a favor and make this in your crock-pot for an easy, paleo friendly meal that you can totally serve with brown rice if you want to. I had mine on top of spaghetti squash.

Slow Cooker Cilantro Lime Chicken

from Allrecipes.com

1 jar of salsa without preservatives (Newman’s Own is good)

Taco seasoning (Google up how to make your own and avoid all the sodium in the package)

1 lime or 1/2 of lemon (I used lemon cause that’s what I had)

1 handful of cilantro

3 lbs of skinless, boneless chicken breasts

Mix it up all up and cook on high for 4 hours, or low for 6-8. Top it with a little bit of chopped avocado. It’s really good!
It’s a proven fact that crock pot food does not look good in pictures, so no food pic on this one. Instead, enjoy this picture of my boot enjoying a Yankee game.
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I’m So Bad…And That’s Ok!

I came across a blog the other day about the problem with “diet mentality.” You know, that feeling of failure and lack of willpower that comes from being “bad”at the dinner table. The declaration of a food fail or “food shaming” seems to be the way some of us relate to each other lately as we all try to squeeze into our skinny jeans.

Amy Schumer totally nailed it in her April 8th sketch on her show that highlighted this trend. If you haven’t seen it, check it out here:

 

Amy-Schumer

Love her!

Does confessing our food sins really make us feel better? Or does it actually hinder real progress by constantly focusing on our failure? If we always take for granted the good things we do and only stress about the negative, then how can anyone expect to actually stick to a healthy lifestyle?

Let’s change our mindsets. Eating healthy and exercising is a reward for our bodies, not a punishment for being ‘bad’. True, it’s easier to just hang on the couch. And sometimes it’s difficult to pass by the good cupcake place without stopping in. But eventually it becomes easier to make the choice of good health. And when you do, you should CELEBRATE IT! And if on one of those days you actually go in and get the damn cupcake, don’t beat yourself up afterward.

Read the original blog post from WeightPsychology.com here: http://www.weightpsychology.com/blog.php

As for my own diet experiment with Paleo: it’s still going well. Vin and I are both cooking up some amazing food!

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Paleo Crispy Buffalo Chicken with Bacon Wrapped Asparagus.

Made by Vin. Recipe at http://stupideasypaleo.com/

 I had a major cheat with some pizza the other night since we were out celebrating my girl Lisa’s birthday.

AND THAT’S OK!

Rockin’ the Paleo!

My first couple of days on the Paleo Diet have been pretty easy, and delicious! Paleo definitely requires a lot of cooking, though. This week, I made sure I was fully stocked with wild-caught cod, shrimp, grass fed beef, and pork tenderloin. As usual, I’m thankful for the Trader Joe’s in my neighborhood. These items are a pricier than the regular stuff, but you can find most things at TJ’s for a lot less than Fresh Direct and Whole Foods.  Meat pictures aren’t so pretty, but just look at these beautiful paleo-friendly fruits and veggies I picked up:

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The big green guy back there is a Kabucha squash aka Japanese pumpkin. I haven’t cooked it yet, but I hear it tastes like a cross between a butternut squash and a yam. I’m saving that starchy squash and sweet potatoes for those days when I am very active, and exercise longer than an hour. They’ll be perfect for my long run days. Oh, wait. About all that running I was supposed to do this month–

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Oops!

Apparently I have a benign cyst on my foot that has been the culprit of all my ankle woes. The MRI is tomorrow. Not that I don’t just LOVE wearing this Aircast boot, but I’m crossing my fingers that I’ll be out of it in a few days.  I can still lift weights and ride a spin bike so I’ll be sticking with my exercise routine and keeping busy. And if you see me hobbling around town in my boot, why not slow down and walk with me, ok?

Back to the good stuff–the food. The exclusion of grains from my diet has forced me to be a little experimental in the kitchen. Yes, it is just a diet of vegetables, meat and fruit, but I know I’m going to get bored if I don’t add some variety to my day. So, instead of my usual pre-paleo turkey wrap for lunch, today I made a simple crab salad with avocado, yellow peppers, and lemon juice, served up in some lettuce cups.

It was the bomb.

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Got any questions about Paleo? Or some kick-ass recipes for me to try? Don’t be shy and let me know!

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