Sunday, January 6, 2013

My New Year's Revolution!

Gosh, it is 2013 and been two months since I blogged!  Things have been SUPER BUSY for me! I am still on the journey and doing well.  I am maintaining what I achieved with my physique during the second half of 2012 with the help of Lisa at Boutique Body

While 2013 seemed to get here way too fast, it is here!  Bring it on!

I pursuing several things that I can't share at the moment, but let's just say that prayerfully this will be truly a year of change and challenge for me--My New Year's Revolution!

I am ready to challenge myself in various aspects of my life in a way that I have never done before. My fitness journey, of course, will be a substantial part of this.

Stay tuned. I look forward to sharing and Happy New Year!

                                                                 New Year's Eve 2012
                                             ( Sure wish this computer would let me fix the red-eyes and crop!
                                                        Oh well--focus on the RED DRESS and not the red eyes. LOL. )

Tuesday, November 6, 2012

Electing to Live the Clean and Fit Lifestyle and Enjoying the Ride

Happy Election Day!

I started this journey in June 2007.  That seems so long ago!  Our current Commander in Chief President Obama was one the Presidential campaign trail for the time.  And now here we are.  November 2012 and another Presidential Election.  Exciting!

I voted early--SO GLAD I DID, so I decided to take some time an post before I get out for the day.

I set goals for this journey to Lose Fat and Win, and I have exceeded those goals with 70lbs lost (hovering between 133-135), a body fat percentage under 21%, and sizes 2 and 4 in my closet (and I even think my feet have gotten smaller, but I am not sure how I really feel about that given my shoe collection. LOL!).

I have run 3 half-marathons, I can do "boy" (I prefer GIRL POWER) push-ups without struggling, I am a consistent cooler carrying clean eater and a member of the Women of Iron club.

I am pleased with my progress, but I am not done yet!  

I have goals for 2013, but in the meantime I am going to enjoy maintaining my weight (instead of trying to lose-yes!) and focus on improving my body composition.  

Just because I am in maintenance mode regarding my "diet", I do not have a license to slack. Building muscle and improving my body composition will take some real discipline and consistent clean eating. I will have to be super focused in the gym and "feel the muscles" as Lisa says.  I need to have a plan and be focused. I Since I have already voted, I am going to ELECT TO LIVE the CLEAN and FIT LIFESTYLE in Maintenance Mode.

Here is my Lifestyle Ballot; I am Electing Every One!:

  • Diligent clean eating all week with one free day in moderation (travel is no excuse)
  • Cardio 4x a week, plus tennis
  • Training with Lisa at Boutique Body Fitness 2-3 days a week
  • Prepare for 7 hours of sleep per night (sometimes I just wake up at hour 6, but if I prepare for quality sleep, I feel good when I rise)
  • Prioritize my commitments; don't over commit; take time to adequately rest
  • Don't over think food!
This is a lifestyle I can manage.  It has taken practice over time, but I have it down now.  Any setbacks will be because I am not in a good mental place, not because I don't have the tools and resources.

Live the Lifestyle Shay Shay! Live it to the Fullest and Enjoy the Ride! 

Saturday, October 20, 2012

The Sweetest Day for Sweet Spot Fitness

Recently I learned that October 20th is a holiday of sorts--The Sweetest Day--to give folks a chance to be sweet and show their care and appreciation for others.

How appropriate that tonight The Sweet Spot Fitness Challenge ladies decided to celebrate their first year of  setting health and fitness goals, changing lifestyles, and supporting each other on the journey to find our Sweet Spots of Health and Fitness!

About 10 of us gathered tonight for a wonderful evening for fellowship.  The ladies brought a variety of dishes so that we could eat as healthy as we wanted or engage in some well deserved indulgence.  We had a fantastic "white elephant" type health and fitness gift exchange, but we outdid ourselves by finding some great gifts that no one wanted to give up during the "steal" option.  Man, it could have gotten intense. LOL!

Oh and let's not forget how much we LAUGHED!  Laughter is truly great for the soul.

A BIG THANK YOU to Sweet Spotter The Beast for providing us with a wonderful setting for our celebration. You truly made us feel at home as always.

It was truly a SWEET night. I am looking forward to a fantastic year ahead of even more success on this journey to find our Sweet Spots and supporting each other along the way!

Friday, October 19, 2012

Pumpkin Pie Spice of Life

I am sure I have said it before--I LOVE FALL and YES, I love FALL FOOD!  Pumpkin is one of those foods that I have grown to love over the last couple years. Unfortunately, my love affair with Pumpkin really started a couple years ago with Pumpkin Muffins from Dunkin Donuts. Well, that affair didn't end well as those muffins can pack on lots of calories and sugar that Shay Shay's body just doesn't need!

Last year, I decided to conquer the Dunkin Pumpkin Muffin temptation with making my own version as posted here:

This year, I am even more focused on my training, clean eating, and body sculpting, so even my own clean version of pumpkin muffins are not "on plan" right now.

What is Shay Shay to do?

Well, I have been seeing lots of clean recipes using pumpkin pie spice. I had never used it before--probably would have been great in my muffins actually. Anyhoo, I decided to buy some and see how I can get my Fall Pumpkin Fix and stay "on plan".


Pumpkin Pie Spice really spruced up my morning oatmeal and protein shake.

For my oatmeal and my chocolate protein shake I added the following to my cooked oats:
  • Dash tsp nutmeg
  • Dash cinnamon
  • 1/2 teaspoon pumpkin pie spice
Now you can play with the amount based on your desired spice tolerance--I am all about season to one's OWN TASTE!  I like the kick, but most folks probably only need the Dash of nutmeg and cinnamon and the 1/2 teaspoon of pumpkin pie spice. I don't add stevia, but that may sweeten up the spicy if you need.

Oh, and I add 2 tablespoons Bee Pollen Granules to my oatmeal.  This Super-Duper Food has all sorts of health benefits but also adds a nice little flavor to my oats.  Two tablespoons of flaxseed and egg whites are also a great addition to have a fully balanced bowl of oatmeal.  Oh, and of course, if you are eating fruit with your morning oatmeal, try adding a few tablespoons of pumpkin

Keep it Spicy and Have a Great Weekend! I sure plan on it! 

Wednesday, October 17, 2012

What's Cooking Shay Shay? Fish and Fresh Roasted Green Beans

Every since I was a little girl, I loved fresh fish! Growing up near the waters of the beautiful Commonwealth of Virginia, there was no shortage of fish on our dinner table (and yes, my family COOKED and we ATE TOGETHER MOST NIGHTS!)

While I am a little land locked in Atlanta, I still love to sit down and enjoy a nice fish lunch or dinner.  With my endeavor toward a lean, tight, muscular physique, I am cooking lots more fish: tilapia, orange roughy, and salmon are my favorites!

Here is a recipe for white fish like tilapia or orange roughy that I have recently thoroughly enjoy. I played with these spices I tend to enjoy in various dishes.  This turned out much better than I expected.

Preheat oven at 425 degrees

  • 8-10 fillets of white fish
  • 2 tablespoons garlic powder
  • 2 tablespoons Italian Seasoning 
  • 2 teaspoons cumin
  • 1 teaspoon chili powder
  • Dash of sea salt and pepper to taste
  • Spray a gallon storage bag with cooking spray
  • Add fish and seasonings to the bag and toss until fish is  thoroughly coated
Tossed and Fully Coated
Ready for the oven

  • Spray a cookie sheet with cooking spray and spread fish evenly on a the sheet.

  • Cook for 15 minutes/until fish is at desired flakiness


Done:  Seasoned Tilapia and Fresh Roasted Green Beans
Preheat oven at 425 degrees 
  • Spray baking sheet with cooking spray
  • Garden fresh green beans (about 2 pints or 4 handfuls)
  • 2 tablespoons minced garlic
  • 2 tablespoons Italian Seasoning
  • 2 tablespoons rosemary
  • Dash of sea salt and pepper to taste
  • Put all the ingredients on the baking sheet, spray beans with cooking spray and toss/stir until green beans are coated
  • Roast beans until slightly tender/until desired tenderness reached 

Wednesday, October 10, 2012

12 Weeks: Committed

The other day I saw a Facebook post on one of the many fitness fan pages I "like".  It mentioned that we have 12 weeks left in 2012 and asked what we are going to do (fitness wise) before the New Year (i.e. before resolution making time).

Me?  I am going to be Committed in a way that I have NEVER BEEN to reaching the next phase of my fitness goals.  I am armed with a great training and meal plans by Lisa at Boutique Body Fitness (, so the rest is up to me!

I am committed to stay on my meal plan, without compromise.

I am committed to toughen up and extend myself during my training sessions and follow the cardio plan designed for me.

I am committed to REST--to get adequate sleep at night and rest my body as instructed.

I am committed to not OVER commit my time such that I am overwhelmed.

I am committed to ME.

I am committed to entering 2013 with a BANG, a BOOM BOOM POW--feeling, looking, and being THE BEST Shay Shay I can be!

Sunday, October 7, 2012

What's Cooking Shay Shay: Breakfast

On this journey to Lose Fat and Win, I have studied and have learned quite a bit about eating clean and how to stay on track whether at home or traveling.  The key to my success has been food preparation--that is 1. buying whole foods, 2. cooking and preparing my meals with these whole foods, 3. packing and taking with me the meals I cook and prepare, and 4. most importantly--EATING and ENJOYING what I cook and prepare.

Over the years, I have shared my food preparation tips with my friends.  They have been encouraging me to share with a broader audience.  So, here I am--sharing what Shay Shay is cooking.  I will endeavor to share on a regular basis and will include pictures.

Just as I adapt recipes to suit my taste, you can do the same. Some things I cook come various cookbooks, blogs, and websites. Others come from my playing around in the kitchen based on dishes I have enjoyed in restaurants or just experimenting with various foods and flavors.  I will always try to give proper credit.

Back to what's cooking.

I wondered where to start. Ah, DUH!--start with the first meal of the day. The meal that gets me energized to be the most productive Shay Shay I can be. BREAKFAST--probably my favorite meal of the day!

Here is a dish I created because I wanted to add more leafy greens in my diet. I figured kale would be a nice compliment to the sweet potato and egg whites I have as part of my Boutique Body Fitness meal plan. It was inspired by "hash" I have had at various restaurants over the years. Frankly, without seeing "hash" on menus I would not have knows what to call this!

Kale, Asparagus and Sweet Potato Hash (one of my favorite breakfast dishes)

1 1/2-2 cups chopped kale (spinach works too)
1/4 cup chopped red onion
1/2 cup asparagus
3-5 small portabella mushrooms, sliced
4-5 oz sweet potato--baked whole and sliced or cubed and roasted beforehand
3-5 egg whites
1 tablespoon minced garlic
2 tablespoons Italian seasoning or other herbs
2 dashes black pepper (optional to taste)
1/8 teaspoon sea salt (optional to taste)

Coat a skillet with cooking spray.  Saute garlic, red onion, asparagus, mushrooms, seasoning/herbs, optional salt and pepper until browned.  Add Kale (or spinach) and saute until tender.

Add egg whites and scramble with other ingredients until whites are cooked well.

Put on plate and top with sweet potato, which can be reheated if prepared in advance.