Tennille Boseman

Hit a plateau? Hit the stairs! (Or something like it!)

2011-04-17T15:16:00.000-07:00

Weight loss can be a tricky thing. You may be eating healthy, watching your calories, and working out...yet you've hit a plateau and the weight loss has come to a halt. This is so frustrating, right??

Here are a few reasons as to why your weight loss may have slowed:

1) YOU ARE EATING MORE-- Say what?? Yes, this may be true. The combination of working out and losing water in your body makes you more hungry! The smartest plan to follow is eating small meals throughout the day. This includes eating a small snack before you work out. Make sure you stay hydrated as well. Water should be your best friend.

2) YOU MAY NOT BE EATING ENOUGH-- When you begin a lifestyle change, don't deprive yourself of food. FOOD IS ENERGY!! Just be smart about it. Never go below 1200 calories a day and ALWAYS eat a healthy breakfast.

3) YOU MAY BE LIFTING WEIGHTS-- This is a GOOD thing...this is a GREAT thing!! If you have stuck to a strength training regimen (good for you!), you most likely have noticed the number on the scale NOT moving. Please tell yourself....this is OKAY! What your body is doing is trading fat cells for muscle. Muscle weighs more than fat. Don't be sad about this...increasing the muscle tone in your body will make you look FABULOUS! You may even forget about the number on the scale.

4) YOU MAY BE DOING THE SAME WORKOUT-- Ever get addicted to a certain workout? (Zumba anyone?!!) Although it may be hard to mix up your workout, it is absolutely CRUCIAL if you want to lose weight. The most popular type of training these days is called HIIT, or rather High Intensity Interval Training. This type of training creates "muscle confusion" in the body, and your body has no choice, but to change!! Adding short bursts of intense exercise not only burns more calories, but will increase your metabolism as well.

"A HIIT session consists of a warm up period of exercise, followed by six to ten repetitions of high intensity exercise, separated by medium intensity exercise, and ending with a period of cool down exercise. The high intensity exercise should be done at near maximum intensity. The medium exercise should be about 50% intensity. The number of repetitions and length of each depends on the exercise. The goal is to do at least six cycles, and to have the entire HIIT session last at least fifteen minutes and not more than twenty." -Wikipedia

Short on time? GREAT! HIIT training usually lasts anywhere between 9-20 minutes.

ONE OF MY FAVORITE HIIT WORKOUTS.... The Old Main Stairs at Utah State University

I'm not going to tell you that running stairs is easy. It's more along the lines of voluntary torture! However, it is a QUICK and especially beneficial workout. Here is what I do:

Minutes 1-5: Warm Up- I walk up to Old Main from my house with Kusaba, my dog...He loves stair days! And the best part? He met a friend to run around with.

Minutes 6-10: Walk/Jog the entire length of stairs. There are exactly 125 stairs in case you are wondering!

Minutes 10-11: Two sets of ten pushups

Minutes 12-14: Sprint four short lengths of stairs

Minutes 15-16: Jumping Jacks or Lunges

Minutes 17-19: Sprint four short lengths of stairs

Minutes 20-21: Two sets of ten pushups

Minutes 23-25: Sprint four short lengths of stairs

Minutes 24-26: Try to not pass out...breathe...and stretch.

Oh yeah, the view from the top of the stairs is pretty amazing!

Do you have a workout or diet that has worked for you? Please share! Email me at: alottapilates1@yahoo.com

A Moral Dilemma...with a happy ending

2011-04-02T19:05:00.001-07:00

As the saying goes, "The quickest way to a man's heart is through his stomach." Do you want to know the quickest way to MY heart? Give me a NEW cookbook! I'm not kidding... I absolutely love "reading" cookbooks. I could flip through the pages all day saying, "MMMmmmm, that looks good" or "I wonder if I have those ingredients in my cupboard right now?"

Unfortunately, LOVING to make fun (and sometimes fattening) recipes doesn't really mix well with my strong passion for FITNESS! Hence, my MORAL DILEMMA. What is a girl to do?

To tell you the truth, I believe in working out so that I can enjoy a little indulgence every now and then. The trick is to NEVER go overboard. However, that mindset can be one of the biggest obstacles to overcome. Would you agree? I always find myself saying, "Well these cookies completely negated my workout this morning" and then go into self-pity mode. Have you done the same? Why in the world do we do this to ourselves?

Well NOW is the time to STOP all of that! We do not need to feel guilty for having a couple cookies or that piece of delicious birthday cake.

Want to know the trick? Here it is...the KEY to maintaining your weight, not feeling guilty, and to avoid going completely insane is to:

EAT HEALTHY 90% OF THE TIME and then ALLOW YOURSELF TO INDULGE 10% OF THE TIME

There you have it. It is as simple as that. Therefore, I can occasionally make that Three-Layer Lasagna recipe that I've had my eye on or throw a batch of brownies into the oven...as long as it is 10% of the time!

The other 90% of the time may be a little more difficult for all of us (myself included). Well, don't you worry...as I read my Rachael Ray magazine today, I came across 103 Healthy Snacks that actually taste good. I won't bore you with all 103, but I would like to mention a few of my favorites. If you are interested in reading the full article, check out the April 2011 issue.

Gotta have SALTY?

1) Smoked Turkey Pinwheels: Spread a layer of softened cream cheese on sliced smoked turkey breast and top with thinly sliced tomato, spinach, and green onions. Roll up and cut into 1-inch pieces.

2) Sprinkle drained canned artichoke hearts with lemon zest, capers, chopped fresh basil and olive oil. Eat with toothpicks, as if you were in Italy.

Gotta have CRUNCHY?

3) Ants on a Log (childhood memories, hello?)- Stuff celery sticks with creamy peanut butter and top with raisins or Craisins.

4) Snack on frozen edamame right out of the bag-- it's crunchier (and more refreshing!) than fresh.

5) Stuff iceberg lettuce leaves with chopped ripe tomatoes and crumbled feta cheese.

Gotta have SWEET?

6) Slather a store-bought crepe with creamy almond butter and roll up with fresh blueberries inside.

7) Chewy Chocolate Clusters: Melt bittersweet chocolate and stir in peanut butter and rolled oats. Drop spoonfuls onto wax paper, then let chill.

8) Green Smoothie: Gather what fruit you have and mix in blender with 1/2 cup yogurt, 1/2 skim milk, and 1/2 cup spinach.

Gotta have CREAMY?

9) Baby red potatoes become blissfully creamy when you microwave them for 3-5 minutes (leave the skin on for nutrients). Sprinkle with pepper and sea salt.

10) Here's a cheesy topping for broccoli that only tastes indulgent. Whisk together equal parts prepared cheddar cheese spread and low-sodium chicken broth and stir in chopped pickled jalapenos.

ENJOY the tastiness of these healthy snacks. The fresh, whole ingredients will be kinder to your waistline...allowing for that moment (I think you ALL know what I'm talking about) when you may want to indulge just a little. Remember friends: 90/10 for better health!

Dudes and Dudettes!

2011-03-30T10:35:00.002-07:00

DuDeS AnD DuDeTtEs

VEGGIE TALES!

2011-03-25T14:46:00.000-07:00

WE ARE WHAT WE EAT, right? Well if that were really the case, I'm pretty sure I would look like a big tortilla chip or jar of peanut butter! (You may laugh, but it's true) Lately, I really have been trying to increase my vegetable consumption. Let's face it...sometimes a bunch of broccoli doesn't sound as appetizing as a handful of Doritos!

Eating our veggies can do AMAZING things for our bodies, however. First of all, it is proven that vegetables contain a number of antioxidants that may help to stop certain cancers from forming in the body. Beyond that, veggies contain vital nutrients that strengthen our body's immune and digestive system. Not only that, but vegetables will keep you fuller for longer, help you lose weight, improve the appearance of your hair and skin, and make you feel so good! WOW...I guess I can't say that about those cookies sitting in my cupboard.

Let's change the way we eat! Make eating vegetables FUN for you and your family. Here are a few ways to increase your veggie consumption:

1) Want your veggies to taste like candy? Smother your veggies (peppers, broccoli, carrots, tomatoes, onions, asparagus, etc.) with a mixture of olive oil and balsamic vinaigrette. Place veggies on a baking sheet and roast in the oven at 400 degrees for about 20-25 minutes. Try it...I dare you! You are going to crave these veggies from now on.

2) Make a "pasta" dish with spaghetti squash instead of noodles.

3) One of my faves...Add raw spinach to your smoothies! When you mix spinach with fruit, the sweet taste of fruit overpowers the bitter taste of the spinach.

4) Add chopped spinach to ground turkey, meatballs, or hamburgers.

5) Love your morning omelets? Instead of loading your omelet with cheese and meat, try topping off your omelet with salsa or sauteed veggies like onions, mushrooms, or peppers.

6) Try mashed cauliflower in your potatoes. Sounds gross, but you need to try it! Here is a great recipe:
Healthy Living Cheesy Mashed Potatoes

7) Puree cooked veggies and add to your stews and soups.

8) Baking? Add chopped zucchini or carrots into your breads or muffins.

Eating your veggies doesn't have to be boring anymore and they can actually taste GOOD! Now go do what your mother has always told you and "Eat your veggies!"

Life Advice....by Kusaba (My Dog)

2011-03-20T13:44:00.000-07:00

Get to know your neighbors

Play more

Get good rest

Savor your food slowly

Be willing to get your paws dirty...all in a hard day's work

Look up to and respect those who take care of you

Know your surroundings

Exercise everyday

Know your boundaries....

but let others win sometimes (this pic is not what you might think it is!)

Take time to enjoy nature

Don't be afraid to look silly

Stretch regularly...from your head to your toes

Keep your eye on the prize

Take care of your belongings

Travel the world

Face your fears

Trust those closest to you

Dare to achieve the impossible

Never turn down the opportunity to go for a ride

Always be prepared

Give kisses and love always

Persistence, persistence, persistence...never settle for less.

Make the best of every situation

Smile like you mean it

Dance a little JIG!

2011-03-16T10:51:00.000-07:00

Alright my little leprechauns...It's time for an Ol' St. Patrick's Day Jig!

And I don't mean, THIS kind of JIG....(although this looks kinda fun)

THIS kind of JIG!!!

ZUMBA!!!

When: Thursday March 17, 2011
Where: 36 South Main Street Logan, UT 84321
Time: 8pm-9pm

Don't forget to wear your GREEN...you don't want to be pinched, do you?

JUST "GIVE UP" ALREADY!

2011-03-10T13:58:00.000-07:00

Join me in a 2 WEEK challenge...

and "give up" that something that is bringing you down!

Chocolate?

Soda?

Late Night TV?

Whatever "IT" may be, now is the time to change for the better!

For everyone that decides to make the change

and SUCCEEDS will be entered to win an AWESOME prize!

Start Date: Monday March 14, 2011

End Date: Monday March 28, 2011

Follow the challenge on our group Facebook page:

A Lotta Pilates and Zumba of downtown Logan

http://www.facebook.com/pages/A-Lotta-PILATES-and-ZUMBA-of-downtown-Logan/105221166178359

LET'S DO THIS TOGETHER

GOOD LUCK!

5 Things that ROCK my world!

2011-03-06T21:19:00.003-07:00

Welcome to my blog! Hopefully you were directed here through my website www.tennilleboseman.com I recently made the big transition from my business blog to a website. Now I can use this blog to speak my mind freely and hopefully help some of you along the way.

First and foremost, I am here for YOU! My goals through this blog are to create a community of readers who are focused on improving their lives one step at a time. You will find a variety of topics on this blog as time goes on. Want me to focus on a particular topic? Email me at: alottapilates1@yahoo.com

Now, why should you be reading this blog? If you are interested in making changes in your life that will make you a better person and a happier person all around...this is the blog for you. After all, it's the SMALL changes in our lives that lead to BIG victories.

I want to take a second and introduce myself. Rather than lead you through a boring biography, I thought I would list 5 things that absolutely rock my world. Hopefully after reading this post, you'll know what I'm all about!

1) FITNESS- If you have looked through my website, you'll notice I teach a few classes :-) If it weren't for fitness in my life, I would be a lost soul! Having the opportunity to teach is the best part about what I do. There is something magical that happens when someone instills their confidence in you. That TRUST can lead to some amazing results. Many of my students have reached their fitness goals by attending my classes, which is so rewarding for me as the instructor. Here are some of my favorite workouts:

2) PEANUT BUTTER- If you know me at all...you know I'm obsessed with the stuff. Probably a little more than I should be (it's protein, right?) I'm a little picky when it comes to PB and have to have the name brands. For some reason, the generic ones taste different. Am I crazy, or is this true? One of my all-time favorite snacks is this:

This particular combination is great pre or post-workout. You get a great mix of protein and carbs...and the bonus? It's DELICIOUS.

3) VITAMIX- Yes, people I am in love with a blender. This blender is God's gift to the smoothie world. Ever wondered what it was like to make a homemade smoothie WITHOUT the chunks? Well, after the Vitamix was introduced into my world, I experienced chunks no more. Eww..just thinking about the word CHUNKS makes me sick!

Smoothies are such a great way to stay healthy and I love having the Vitamix around. It was an expensive purchase, but so worth it! Here's my fave recipe: http://recipes.sparkpeople.com/recipe-detail.asp?recipe=1304379 You get a wonderful mix of fruits and veggies all in one smoothie. My husband and I usually will make a gallon of it and store it in the fridge. Its great for a quick pick-me-up.

4) AWESOME NOTE APP- I am a "to-do" list freak! This amazing app for my iPhone helps me stay on track and on top of my crazy schedule. I think my most favorite thing about being able to follow a to-do list on my phone is the feeling I get when I'm able to cross it off the list! It's weird, but I feel so accomplished if I can cross off, "vacuum house" or "choreograph new routine" from the list. To tell you the truth, there are some days when I don't follow a to-do list...and these days usually turn out horrible. I definitely feel the most successful when I can write down my tasks and priorities for the day. You should try it! Watch your world change.

5) AUDIOBOOKS/SELF-HELP BOOKS- I'm a full-blown nerd. When people ask if I like to read, they are surprised to hear my response. "Yes! But not novels..." Huh? It's true, ask me to sit down and read "Twilight", it will take me weeks...ask me to sit down and read "Crush It" by Gary Vaynerchuk and I'll have the book read within a few hours. I absolutely LOVE reading about fitness, business development, and relationships. Another fact about me...I am a huge multi-tasker. When I discovered audiobooks on iTunes, my eyes (and ears) were opened up into another world. Not only can I LISTEN to great books, but I can do it while I am cleaning my house, folding laundry, and walking the dog. So awesome, right? The latest book I listened to (and continue to repeatedly listen to) is "The Power of Self-Discipline" by Brian Tracy.