Posts by Dana Tomlin
- Goal this Week: Finish Strong!Progress: This was my last week. I lost 2 points of body fat, gained muscle, and changed my eating habits for better.
- Hardest Thing to do This Week: Squats without using the box to sit on.
- Favorite Food: I really enjoyed the lunches that I made last week. My recipe for them is in last week’s update.
- Favorite Exercise: I notice that the exercises that I find the hardest are my favorite. I really enjoyed squats – I totally lost my form and Bonnie had to catch me! Just more to work on!
- Craving: Next week! I signed up for another 10 weeks. I really like the people that I have met in the classes and all the trainers are super nice and helpful.
- Favorite Meal this Week: Last week, I shared a recipe for Eggs & English muffins. This is another recipe that is easy to prep in advance. Planning really sets you up for a successful week. This last Sunday I made 10 lunches for the week, boiled eggs, cooked extra quinoa for dinner, and made 5 breakfast tacos!!!
5 whole wheat tortillas
2 stalks green onions, slice
1 tsp olive oil
salt & pepper
2 cloves garlic, minced
¼ cup spinach, sliced
waxed paper, for wrapping & storing tacos
• Crack eggs into a large bowl, mix well with a fork. Add salt & pepper.
• Heat oil in non-stick pan.
• Once oil is hot, sauté the green onions until wilted.
• Add garlic, cook for one more minute, until fragrant.
• Add eggs, cook until not runny.
• At very end, add in spinach.
• Heat tortillas, just until warm. I use the microwave.
• Place tortilla on waxed paper, add ½ cup egg mixture.
• Roll tortilla, wrap in waxed paper.
• Refrigerate for up to 5 days.
• When ready to eat: heat taco for 1 minute, or until hot, in microwave.
- Goal this Week:Work HARD!
- Progress: I am coming to the end of my challenge and I feel GREAT!
- Hardest Thing to do This Week: Bonnie, my trainer, upped my weights and my cardio work. She pushes me hard and really keeps me on track!
- Favorite Food: The after workout one! Anything packed full of protein and carbs is what I need.
- Favorite Exercise: Pushups! Who knew that I could do pushups with my legs fully extended? Lots of times trainers underestimate the strength of women – NOT so with Bonnie. I did 10 in a row…and then I did it again, 2 more times.
- Craving: To end this part of my journey and move on to the next – I am looking over the Austin Simply Fit options to decide my next steps.
- Favorite Meal this Week: I keep hearing that breakfast is pretty darn important. I know that I feel A LOT better when I eat it – I imagine most people do. For me, I need a breakfast that is quick and I can eat on the go. Over the weeks, I have come across a few good tips and tricks for setting myself up for success with a good breakfast. This is one of my favorite!
- Goal this Week: Determine what my next steps are regarding my fitness. I am almost done with my challenge and I want to have a plan so that I can stay focused and moving forward.Progress: Getting stronger and really working hard in my sessions.
- Hardest Thing to do This Week: Dumbbell deadlifts in group sessions were hard BUT Bonnie, my trainer, helped me with my form right after that!
- Favorite Food: Dried papaya, from our bulk section, and either Krave Beef Jerky OR sprouted almonds.
- Favorite Exercise: SLAMS! not.
- Craving: Building muscle and tone. When I started Bonnie and I took my measurements, this week we are measuring again to see my progress. Wish me luck!
- Favorite Meal this Week: This Sunday I made lunches for the entire week. I found some recipes on Pinterest (I know! I am a dork!) that inspired me. This features a lean protein, veggies and whole grains, which is not only yummy but super good for me!
Skull & Cakebones just delivered GLUTEN-FREE Bing Bongs to both of our Wheatsville locations. These Too CUTE! Look at our LOGO, how cute!
Yauss and Sasha worked with Bona Dea, a local company that makes Gluten Free Flour mixes. This type of local combining is what is at the core of how Skull & Cakebones drive their mission. You can see this in how they work with Johnson’s Backyard and Jester King to use both companies’ brands on their own Skull& Cakebones packaging. This commitment is one of the ways that makes Skull& cakebones unique. Below is part of their mission statement:
“…... We partner with foodies and drinkies within our community to bring their flavors to our cakes because it’s fun, but also because we love our people. As a community we can grow together and make the world a tastier place in the process.”
Yauss and I met to talk about bringing in Gluten Free Cupcakes. Since they are not made in a certified gluten free kitchen, we really wanted to make sure to get the word out there in a way that made sense to folks. Below is straight from the packaging for the GF Bing Bongs, written by Yauss and Sasha
“We may not work out of a gluten free kitchen, but our process and our cakes are free from wheat. Approved by the Gluten Intolerance Group of North America, our procedures are clean and mindful. We keep everything in a sealed tub that only comes out when it's time to bake and we never bake wheat-free when making our other cakes. Tested on Celiacs, gluten lovers and gluten avoiders, we are proud to give you all our best selling cake, now without gluten."
Staff and customers have been super excited to see and TASTE these exclusive cupcakes on Wheatsville’s shelves. So grab a 4 pack – we are the only place in town to sell them so you gotta come here!
- Goal this Week: Pack pre-planned lunches. I take my dinner leftovers, which is great, but I want to make lunches on Sunday with a lean protein, veggies, and grains. Much like what my trainer Bonnie is doing! I have been talking to her about some of the variations that she does.
- Progress: I had a Progress Report in deadlifting this week! A few weeks ago 175 was the most that I could do, in one lift. This week I did multiple reps of 175!
- Hardest Thing to do This Week: Deadlifting ☺
- Favorite Food: South Lamar’s Deli is making burritos – I have been enjoying eating half of a Burrito Bowl for lunch. All the yummy ingredients with no tortilla. I get organic brown rice, organic black beans, citrus marinated chicken, and loads of veggies.
- Favorite Exercise: Anything that helps to build strength in my arms – curls, skull crushers, etc.
- Craving: More sessions!
- Favorite Meal this Week: “What do you want for dinner? I dunno, how about you? Well, we could have …..” How many times a week do you have a similar conversation? I had this conversation too many times, so I started some dinner nights. I am a believer in routine, especially in regards to dinners. Repetition gives me the opportunity to not have to plan the dinner and just KNOW what we are eating. Every Tuesday night at my house is Taco Tuesday. I know a lot of people that do Meatless Mondays. For a while we did a Finger Food Friday – with fresh steamed veggies, cheese, and sliced meats.
Goal this Week: Work hard at every session and get the most out of it! Bonnie, my trainer, pushes me hard, in one on one sessions. Group sessions are fun and a good opportunity to push myself.
- Progress: As I have started eating snacks regularly and drinking more water – workouts are becoming easier to do!
- Hardest Thing to do This Week: 4 sets of 40 second planks and sandbag slams – whoa!
- Favorite Food: Lemon Spinach Quinoa, freshly made in the Wheatsville Deli – paired with boiled egg OR Wheatsville Deli’s Mediterranean Grilled Chicken
- Favorite Exercise: Deadlifting is still my favorite! Bonnie is pushing me to lift better each time. I am lifting 137lb, at 75%, for 8 reps. I have mad respect for the lifters at Austin Simply Fit and can’t wait to see them compete next month.
- Craving: The feeling I get with I think I can’t do anymore and I then I do. It feels like I might die, then I don’t.
- Favorite Meal this Week: Mulligatawny soup has always been a hit in my house. It’s a good balance of protein and carbohydrates. Mulligatawny can be made many ways and this way is by far, not very traditional. I like the tartness of the green apples! If you like this recipe – google other versions – there are a lot out there, some with red lentils – YUM! Let me know what you find.
Adapted from Eatingwell
1 Tbsp olive oil
TIP: Substitute coconut oil for a great flavor.
1 large yellow onion, diced
2 stalks celery, diced
3 cloves garlic, minced
2 Granny Smith apples, peeled & diced
1 ½ tsp curry powder
TIP: Use a spicier curry for more heat
½ tsp ground cumin
½ tsp ground coriander
½ tsp ground ginger
TIP: Buy your herbs from bulk – you can get smaller amounts so you don’t end up with spices that you rarely use.
6 cups low sodium chicken broth
TIP: Use Better than Bouillon broth base,1 tsp for a cup of broth.
½ cup white basmati rice
TIP: Sub brown basmati rice, I like to increase rice to 1 cup.
12 ounces chicken breast tenders, cut into bite size pieces
1 can coconut milk, lite
1 Tbsp fresh lemon juice
¼ tsp sea salt
3 Tbsp sliced, toasted almonds (optional)
To be Vegan/Vegetarian: Omit the chicken and add one 15oz can garbanzo beans, omit the chicken broth and substitute veggie broth
- Heat oil in a Dutch oven over medium-high heat. Add onion, celery and garlic; cook, stirring often, until softened, about 5 minutes.
- Add apples, curry powder, cumin, coriander and ginger and cook, stirring often, until the apples begin to soften, about 2 minutes.
- Add broth and rice; bring to a boil. Reduce heat to a simmer and cook, uncovered, for 12 minutes. Increase cook time if using Brown Rice
- Add chicken, return to a simmer and cook until the chicken is cooked through and the rice is tender, 8 to 10 minutes more.
- Stir in coconut milk and return to a simmer. Remove from the heat; stir in lemon juice, salt and pepper. Garnish with almonds (if using).
Goal this Week: I am half way through the 10-week challenge! I want to keep my momentum going and attend all the classes that I can.
- Progress: I think I'm stronger!! I lifted my work backpack, which is HEAVY! Instead of lifting with my body – I lifted with my ARMS – just like that!
- Hardest Thing to do This Week: Using the Glute Hamstring Developer. When Bonnie pointed that machine out, I really thought – NO WAY can I do that and I did, 30 times.
- Favorite Food: Sprouted Almonds and Dried Cranberries.
- Favorite Exercise: Rows with 25 lb weights.
- Craving: Taking care of business while I am busy! I am rescheduling my sessions, as opposed to cancelling them, AND I am making a plan to workout when I have to miss an appointment. Thirty minutes of cardio is better than doing nothing!
- Favorite Meal this Week: Last week I showed a picture of the snacks that I bought – this week, I wanted to share the protein/carb combos that I really like and find helpful.
On Sundays, I prepare my snacks for the week. I lay them out on my kitchen island and get my bags and containers ready. I make 2-3 snacks per day. I store the non-refrigerated items in a container on the counter and then I make a spot for my refrigerated snacks in the fridge. I pack them into my lunch box the night before and then shove in an icepack for the morning, then I’m off to work!
I look for snacks that are high in protein AND carbohydrates since I am working out so much. These really keep me feeling full until the next snack.
TIP: Shopping in bulk is a good idea for this. Or buy larger bags, then divide into single servings.
- Sprouted almonds, dried cranberries
- Baby carrots, 1 oz Organic Valley Reduced Fat Cheddar Cheese TIP: one package is 8 oz, cut the block into 8’s for easy 1oz servings
- 3 pieces dried papaya, 1 oz Krave Garlic Chili Pepper Beef Jerky
- Kind bar – Peanut Butter & Dark Chocolate, Pink Lady Apple
- Baby carrots and Grandma’s Humus TIP: Buy – 2-3 tubs (or make your own) and freeze.
- 1 oz Organic Cranberry Harvest Trail Mix
- Honey Crisp apple and Justin's Almond Butter
- Brazil nuts, dried apple rings
- From the Deli – Lemon Spinach Quinoa, boiled egg
- For after a workout: ORGAIN Vanilla shake