If you follow Zest, you know that I love to cook (and eat). In order to stay fit, I also work out. I LOVE a great workout. There is really nothing like the feeling when you finish at the gym and feel like you gave it your all! I wanted to share with you something that helps me stay on track at the gym. I keep a rather detailed log of my workouts. This is something I have really gotten good at this year and I have to say, it has made a huge difference in keeping me on track. Tonight at the gym, a man saw me writing in my book and his reaction was, “wow, I can’t remember what I did yesterday!” I told him that is the point of the book because I can’t remember without it either!

Before I begin my workout, I write down my plan and loosely put in a grid to fill in while I work. Sometimes things change as I work through my plan. I might change an exercise if a machine is not available or something doesn’t feel great that day. I also keep tabs on what time I arrive and what time I finish. After some encouragement from my mom I also started writing down notes. Like if someone complimented me on something or if I felt better or worse than usual. I do have to admit also, I know the exact day that my boyfriend asked me out because he gave me his number in my book.

My book is like a security blanket now. (I even got halfway to the gym without it one day and had to go back for it). I use it every time I am at the gym and it really helps me to set benchmarks for myself. If I did 10 reps last time, maybe I can get 12 today. If I did 180lbs on the leg press last time, maybe I can get 200lbs today. I star PRs and record body measurements and my weight. I think the key to a tool like this is to find your own way. Mine has evolved from just some notes on a page to a system that works for me. My dad has always kept a running log (he has recorded ever mile he has run since 1976!) and always encouraged me to do it. This is the first time I have really committed and I am glad I did. It doesn’t have to be complicated, but it helps me to stay committed and make progress. (The pretty cover doesn’t hurt!) There is something motivating about putting pen to paper and knowing you did it.

Kelly

We REALLY don’t want to gain the usual two to five pounds during the holidays. Here are some things we try to do:

• Do your best on the non-holiday meals to eat healthy, non goopy meals.
• For breakfast eat something light and filling like oatmeal, fruit and non fat yogurt.
• Do your best to include fresh fruits and veggies at each meal, accompany with lean protein like chicken or shrimp.
• Try to get some exercise in the morning so that it doesn’t go by the wayside. My husband has completed 27 marathons and he says if you plan to run six miles…if you actually run in the morning before starting your day you WILL run six miles. If you wait till lunch it’ll be four and if you wait till after work it will end up being one or two.
• Set a minimum bottom line for exercise during the holidays. For example, mine is to walk for 20 minutes. No matter what. We’ll see how it goes…
• Find a Turkey Trot (or other outdoor activity) to do with your family on Thanksgiving morning. Getting some exercise in is a good way to earn your dinner!
• Cut down your own Christmas Tree, or take a winter hike! We like to head up into the Colorado mountains with the dogs and the whole family to pick out a tree. They may not be symmetrical or perfect but it sure is fun and we get in a few miles of hiking while we’re at it! Plus, using a hand saw on a tree is a workout in itself!

P.S. If you can’t decide what to do at the gym, check out Gabby Reece’s Train 360 plans.

Mary

Since this is a new year, we have been trying to get off on the right foot dietwise. Our Crossfit gym is doing a fitness challenge called Vision Quest and we have joined the team. Part of the challenge is doing the Zone diet. CrossFit generally encourages eating either Zone or Paleo diets for maximum results. We were told that people get the best results with the Zone. For those of you who don’t know about the diet, it started in the 90’s  with research provided by Dr. Barry Sears. The concept is a diet ratio of 40:30:30  Carbs:Protein:Fat. It has been a big challenge for us, especially since we like to cook. Getting the proportions right can be difficult (and honestly, a bit boring.) This week I am taking it as a challenge to get creative and find a way to cook “In The Zone!”

Shrimp Fra Diavolo

(Adapted from Gavan Murphy)

RECIPE:

1 medium spaghetti squash (preferably organic)

1 lb medium wild, locally caught shrimp (21-30′s) P&D’s (peeled & de-veined)

1 cup pasta tomato sauce (whatever you like, but I always have some homemade in the freezer: stay tuned for tips)

1 tbsp capers

1/2 lemon- zested

chili flakes (as much as you can handle)

salt and pepper to taste

DIRECTIONS:

Preheat oven to 400°F.

Cut the spaghetti squash in half lengthwise. Scoop out the seeds from the interior. Drizzle the flesh with olive oil and season with S&P. Lay each squash half flesh side down on a foiled oven tray and pop in the oven until a knife pierces the flesh easily. Smaller ones will take less time to cook than larger ones so check them after about 45 mins.

Once ready, remove from oven, let cool enough to handle and using a fork gently scrape out the ‘spaghetti’. Place in a colander over a bowl to drain some of the liquid. Set aside for later.

Place tomato sauce, capers and zest in a saute pan and gently simmer shrimp until pink and firm to touch about 5-10 minutes, approx. When ready to serve add spaghetti squash to sauce and toss to coat.

In order to get the zone portions right, I measured the squash separate and added the sauce and shrimp on top. This dish came out perfect and will become a staple in our house! (If you are not watching your figure, you could certainly substitute pasta, but the squash is excellent!)