Yummy in my tummy :-)

On Friday I went out for dinner with some friends. I had salmon with beans and sweet potato fries (sorry I didn't take a picture). Definitely not clean but it was very good and it was my treat meal ;-). I tried to be "good" and didn't have a dessert at the restaurant but made myself a treat at home. I had some vanilla frozen yogurt with strawberries and some dark chocolate.

If you follow me on Instagram you know what I had for dinner Saturday night. I started my food prep Saturday and I made Bison burgers, asparagus and of course sweet potatoes :-). I also prepared some overnight oats and boiled some eggs. The food that I prepared will last me for three days.

Bison Burger, Asparagus, Sweet Potatoes, Baby Tomatoes, Mushrooms and  nonfat Swiss Cheese

I had my last day at work last week so this week I am not working at all and have enough time to prepare my food. It will be weird not to work at all this week but I do look forward to spend as much time at the gym as I want and sleep a little bit longer in the mornings.
Plus in one week I am flying back to Switzerland for some vacation and quality time with my family. My sister is pregnant with her first baby and I will host her baby shower :-) and I will celebrate my Birthday with my family. Can't wait!

I know that in the time I will be in Switzerland I will enjoy myself. I will eat out more often, drink more alcohol and definitely not workout as much. But that is OK because that is why I try to be good otherwise so I can enjoy special occasions.
But because I know it will be hard to get back into my workout routine after my vacation I booked a photo shoot at the beginning of June which will help me getting back on track.

Happy Monday!

Work HARD, Dream BIG!!!

"Shawn Achor: The happy secret to better work"

Happy Sunday!!!

My favourite of the week!

I thought it would be fun to share with you from now on "My favourite of the week" every Friday. This week it is this Energy bra from Lululemon:

I have this sports bra in different colours and I LOVE the back. It is sexy, very comfortable and holds everything together ;-) (they have also sports bras for bigger cups with more support!). 
Lululemon follows fashion trends and they have a lot of pastel colours right now which I think are so much fun for spring/summer!

Happy Friday!

Work Hard, Dream BIG

Clean Chicken Strips

Last week was really busy with work, dog sitting, gym and hosting a girls night on Saturday evening. I took yesterday to sleep in :-), go to the gym for a great leg workout, prep some food and I spend some well needed coach time lol

I am getting on and off chicken lately. I have weeks I can't stand it and then other's I love it. When I did my grocery shopping on the weekend I saw some chicken breasts and they looked great so I bought some and made some chicken strips for my meal prep/dinner last night.

Cut the chicken breast in strips. In a bowl mix together:

- 1/2 tsp paprika

- 1/2 tsp chili powder

- 1/2 tsp black pepper

- 1/2 tsp garlic powder 

Season chicken with spices. Head up a frying pan and cook chicken on each side about 3-4 minutes then turn (make sure the center of the chicken isn't pink).

You could put some hot sauce over it as well. 

I ate mine with sweet potatoes and a salad. Yummy :-)!

Happy Monday!

Tracking your food

I started tracking my food when I did Jamie Easons LiveFit Trainer in 2012. Since then I am going through phases. There are times I track everything I eat and other times I don't do it for a few weeks or not as accurate. But since the new year started I am pretty good with it. I missed it only on a few occasions when we went away. A few weeks ago I even started making sure that I really stay in my macros (protein, carbs and fat's) and I do see some positive changes. Plus I learn this way what and how much I can eat to stay in my macros.

There are different websites you can use to track your food but I like myfitnesspal. It is very simple. You log in and in the section goals you can put in your current weight and goal weight, height, age and your daily activities. The system will calculate your daily calorie intake and your macros.

For the next few weeks I really suggest that you will start doing this. It will help you a lot. You need to eat the right food to be successful in your "get bikini ready" challenge :-).

Work Hard, dream Big!!!

Weekend fun, food prep and second week of my challenge

It is St. Patrick's weekend. On Saturday I went to Savannah, GA, with a few friends. It was fun! There were so many people in green ;-), food stands and beer everywhere and live music.

I never drink beer. I don't like the taste of it so I stayed with water pretty much the whole day. I did enjoy a glass of white wine on a roof top bar and of course I had my treat meal ;-). A slice of pizza and a cupcake (I totally forgot to take a picture).

Some of the girls ordered some koozies ;-)

green beer

view from roof top bar

I got a kid's plastic cup for my water lol

I was tired on Sunday but I still went to the gym for a cardio and abs session and I prepared some food. I am dog sitting for a few days so I won't be home. I packed for two days breakfast (overnight oats with cinnamon and blueberries), nonfat Greek yogurt (I will mix it with baby apple mousse and cinnamon), ground turkey with asparagus, broccoli and sweet potatoes and chicken with mashed cauliflower and brown rise.

They will have eggs for me to cook in the morning's and I also packed some protein powder so I can make shakes.

Are you ready for the second week of my "get bikini ready" challenge?

Work HARD, dream BIG!!!

It is Monday, first day of our 3 month "get bikini ready" challenge

I am super excited to start this challenge! I took this weekend to relax, get my groceries, prep my food and there was also some gym time involved ;-). I am ready for this week and the challenge!!!

Garlic, Onion, Mushrooms, Asparagus and Broccoli...

...mixed together with extra lean ground turkey

Brown rise 

Sweet potatoes

After a ton of rain last week we finally had a wonderful warm and sunny weekend. I took my dog to the dog park. He loves it there!

Now I am off to the gym! What are you doing today? Will you workout?
Let's start!

Happy Monday!!!

What is your plan?

My 3 month "get bikini ready" challenge will start on Monday. I want you to take this weekend to think about your plan for the next few months and get ready. What is your goal? How will you reach your goal? What do you maybe have to change to reach your goal?

• First of make sure your goal is realistic. If you make an unrealistic goal you set yourself up for failure.
• Second what is your plan to reach that goal? Will you change your eating habits? Will you work out more often?
• And third how will you start?

My goal:

I want to lean out and hope to see some more definition. 

What I do:

I myself always get most of my groceries on the weekend. I make a dinner plan for the week and get what I need. I also pre-cook some of my meals I will eat during the week on the weekend. This way I always have healthy food ready to eat in case I am busy. 

I also plan my gym time. I check my an my husbands schedule and plan my gym time like an appointment. 

My plan:

I work out 5 times a week right now and do cardio (aside of a warm up) once maybe twice a week. I will increase my cardio to 3 times this week and in the following weeks I even will push it up to 5 times a week. 

I just got my groceries for the week today and will pre-cook some of my meals tomorrow and my workout schedule for the week is done. 

Get ready summer is here sooner then you think ;-)!!!

Work HARD, dream BIG!!!

Last day to sign up for my challenge!

Today is the last day to sign up for my 3 month "get bikini ready" challenge. The winner will get a great price! Don't miss this chance ;-).

Happy Friday everyone!!!

 

Work HARD, dream BIG!!!

Date night and food prep!

My husband and I went out on a date night on Saturday and I enjoyed my treat meal of the week :-). 

I actually realized over the last few weeks that if I go all out on my treat nights my body reacts really good to it so this weekend I had some fish and chips (French Fries) and of course some chocolate cake (I shared it with my husband but considered ordering a second one because it was so good lol).

Yesterday I went to the gym and had a great shoulder/triceps workout. I still keep my cardio to the minimum for the next two weeks. I was happy to see that my legs did grow over the last few months.

I have today off which is good because it is a hard day for me (personal reasons). But I still made it to the gym for a back/bicep workout and I started with my prep cooking for the week. So far I made sweet potatoes, boiled eggs (not pictured) and cooked some ground turkey with asparagus, mushrooms and broccoli.

Are you ready for the new week?

Work HARD, dream BIG!!!

3 Month "get bikini ready" Challenge

Today is March 1st. Spring is almost here and summer is around the corner. It is time to get into bikini shape and get ride of the winter layers. So I am having a three months get bikini ready challenge for you that will end May 31st 2014. The winner will get a great price (three of my favourite fitness related things)!

What do you have to do:

1. Like my Facebook page and follow me on Instagram
2. Comment below your name and what your goal is
3. Send a recent picture of you with weight and height and the date from a newspaper or other source to my E-Mail address littleswitzer@gmail.com (I will post some of the transformations so please make sure it is a picture you like people to see or let me know if I am not allowed to share it)
4. Sign up until Friday, March 7th 2014 12 p.m.
5. Challenge ends May 31st. You will have to send me a progress picture again with the date from a newspaper or other source.

During the next three months I will also have some weekly fun challenges to keep you pushing. So keep posted!

Now go out and have fun running, walking, lifting weights and eating healthy!

Work HARD, dream BIG!!!