Michelle Quilio Fitness Journal

Guide To: Eating Healthy On A Budget | Cut and Jacked

meesch-elle — Mon, 02 Jul 2012 10:10:45 -0400

Guide To: Eating Healthy On A Budget | Cut and Jacked

Chewy Chocolate Chip | Pure Protein - Eat Good. Look Great.

meesch-elle — Thu, 31 May 2012 10:40:06 -0400

Chewy Chocolate Chip | Pure Protein - Eat Good. Look Great.:

Pure deliciousness for my midmorning snack!!!

muffintop-less: I often hear girls saying they “can’t” give up...

meesch-elle — Wed, 30 May 2012 08:43:07 -0400

muffintop-less:

I often hear girls saying they “can’t” give up certain foods. While I realize it’s not healthy to deprive yourself, it’s not unhealthy to limit cheat foods to a meal or two a week. If something is truly your dream, you would be willing to give up some of the things you like.

For me, that was desserts, pizza and Mexican food. Before my dream became getting in shape.. I ate at least one of those everyday. I would always say I “couldn’t” give them up. The truth was…. it wasn’t that I “couldn’t” it was that I “wouldn’t”.

Decide what you want most and go after it! If you want to look like a fitness model… you need to eat and train like one. That doesn’t mean you can NEVER have your favorite junk food ever again! Even THEY have indulgences on occasion! But it means you must be willing to let go of those minor things for awhile to achieve the bigger dream, the bigger goal!

fitnessgirljunkie: What a motivational photo. Her physique is...

meesch-elle — Wed, 30 May 2012 08:40:29 -0400

fitnessgirljunkie:

What a motivational photo. Her physique is amazing! And that is one of my favorite ab exercises. Works the lower abs great! Get Inspired, Be Motivated, Workout!!

Wednesday, May 30, 2012

meesch-elle — Wed, 30 May 2012 08:34:07 -0400

Good morning everyone!!! Summer has officially “unofficially” begun, yesss we hear it everywhere, but it’s so true! Bikini weather is here…so, I’ve been watching everything that I consume. I’ve also been making sure I have plenty of water in my system :) I am currently doing Kris Gethin’s 12-week workout again…on day 19: Shoulders, Abs and Calves!!! Getting ready to work hard this afternoon :D ( http://www.bodybuilding.com/fun/kris-gethin-12-week-daily-trainer-week-3-day-19.html )

5:30am - woke up, couple of glasses of water and a whey protein bar…low in sugar and sodium (always a plus!)

9 Ways to Stay Sane During Finals Week – College Fashion

meesch-elle — Tue, 24 Apr 2012 15:20:00 -0400

9 Ways to Stay Sane During Finals Week – College Fashion:

For many of us, finals week is just around the corner. I don’t know about you, but even thinking about the amount of work I have to do is almost as stressful as actually getting everything done! It never fails that all of my commitments – school and otherwise – seem to pile up at once, and getting everything done on time can seem pretty much impossible.

Starting to feel the finals week stress too? Never fear, we’ve complied some tips to help get you through finals week in one piece – start planning ahead now, and the next few weeks will be a breeze!

1. Exercise

Hitting the gym has always been my go-to method for alleviating stress. Exercise is a great way to work out your frustrations – plus, it’s essential for becoming and staying healthy. Unfortunately, I don’t always have enough room in my schedule for this, especially during finals week. If you have the time though, I definitely recommend it!

If you’re not so much a treadmill or elliptical kind of girl, another awesome way to get some exercise and reallyde-stress is yoga. Yoga is one of my favorite group exercises; I always feel so relaxed after a class, and it’s just amazing how much it helps lower my stress level.

My university’s gym offers free yoga classes throughout the week, and there is always a wide range of skill level present, so beginners are never alone! If you don’t have access to an actual class, there are tons of videos onYouTube of specific poses, or you could try out an instructional DVD that you can do from the comfort of your own home.

2. Make a schedule – and stick to it!

Hopefully all of you have one by now, but if you don’t… buy a planner! I have a weekly planner that I would be totally lost without, especially during finals week. I usually have so much going on that, if I didn’t write everything down, I’d never be able to keep everything straight.

If you have a planner, make an effort to plan your finals week schedule ahead of time, focusing on due dates and exam times, so that you can be sure you are able to study and get everything accomplished before the last minute. It’s never a good idea to try to cram too much information into your mind in a short time frame, because you probably aren’t going to retain most of it.

Planning out exactly what you are doing and when will keep you from feeling overwhelmed – though, of course, this only works if you actually stick to it!

3. Back up your work

The logic board on my laptop recently died, which basically meant that I had absolutely no way of retrieving the huge research paper that I’d been working on for weeks that was, of course, due two days later. Luckily, I had backups of my actual research (but not the paper!), so rewriting wasn’t as horrific as it could have been. But had this happened during finals week, I would have been totally out of luck.

From now on, I plan on saving every important document to a flash drive, and definitely suggest that all of you do the same. (See our past post on backing up your files for more back up methods!) If technology does end up failing you, you’ll be so thankful that you avoided the total loss of all your work. It’s better to be paranoid than to lose that huge final paper you’ve been slaving over – trust me, it hurts to do the same assignment twice!

4. Remember to carve out some “you” time

Unless you are absolutely unable to do so, definitely set aside some time for yourself during finals week.

Whether it’s taking an hour to watch your favorite TV show, or going out to dinner with some friends, or even just browsing Facebook for a while, downtime is essential if you want to keep your sanity during such a stressful time! Taking breaks will give your mind a chance to clear, and you’ll be able to start studying again with renewed energy.

5. Eat power foods.

Though it’s tempting to order takeout or stop by a fast food joint for something quick and easy during finals week, eating well is really important during those times when you need extra brain power.

Fresh fruits and vegetables are easy to prepare, and are high in fiber, so they’ll keep you feeling fuller longer. And it’s easy to slip an apple or a banana into your bag and eat it on the go.

Whatever you do, remember not to skip meals, even if you feel like you’re too busy to eat. If you’re hungry, you’ll be less productive and won’t be able to concentrate, so setting aside a half hour or so to nourish yourself will actually save you time in the end. Try making enough food at one time so you’ll have leftovers to eat the next day, or settle for something healthy and easy to prepare, like soup or veggie stir-fry.

Not sure which foods to try? Yahoo! has a list of things to eat – and things to avoid – when you’re in need of a mental pick-me-up that’s definitely worth checking out!

6. Try aromatherapy.

Among other things, aromatherapy is great for alleviating tension. Peppermint and eucalyptus scents are said tohelp with your mental state and to increase focus and memory, while lavender, sandalwood, rosemary and chamomile have a calming, relaxing effect.

To get these benefits for yourself, try Lush’s Emotibombs (for the shower) or Bath Bombs to add an extra benefit to your daily routine. Aromatherapy candles, oils and diffusers can also be found at a variety of stores, includingTarget, Yankee Candle, and L’Occitane

7. Get rid of distractions!

I admit it: I’m very easily distracted. My apartment is always cleanest whenever I have a lot of assignments due, because even a slightly messy room is too much of a distraction and I end up not being able to concentrate. If your living arrangement distracts you too, try heading over to the library – or a coffee shop or bookstore, if background noise doesn’t bother you – to get your work done. Turn off your cell phone, leave your iPad at home, and focus on whatever it is you have to accomplish, not on the people sitting next to you.

My absolute favorite (free!) application for eliminating distractions is SelfControl – without it, I’d probably neverget anything accomplished on time. SelfControl allows you to block certain websites, like Facebook and Twitter, for a period of time; until that time is up, there’s absolutely no way to access websites on your block list, even if you close the application or restart your computer. Genius!

8. Have tea time.

For some reason, tea seems to have calming powers that other hot beverages, like coffee, simply do not offer. If you’re not already a big tea drinker, see our post on different types of teas to try for some suggestions.

During finals week, it’s pretty common to see a bunch of over-caffeinated college students wandering around like zombies. While slamming down a few Red Bulls and XL coffees can seem like a good idea at the time, too much caffeine simply isn’t healthy, and can have a negative effect on your studying. Caffeinated teas have less caffeine than coffee and energy drinks, but should still pack enough of a punch to get you through late night study sessions without making you feel like a zombie.

9. Remember to sleep!

Finally, be sure to set aside at least six or seven hours – ideally eight – in your schedule for some shut-eye. Sleep deprivation leads to things like memory loss, inability to concentrate, headaches, and increased stress levels, all of which are things you most definitely want to avoid during finals week!

And whatever you do, don’t pull an all-nighter – or if you absolutely have to, at least use our tips on recovering from an all-nighter to make it out without ruining your sleep schedule.

What about you?

How do you deal with finals week stress? Do you have any tips or techniques not listed here that you find are absolutely essential to maintaining your mental health? Any tips for surviving finals week? Let us know!

muffintop-less: 8 Health Benefits of Asparagus Asparagus has...

meesch-elle — Sat, 21 Apr 2012 14:13:19 -0400

muffintop-less:

8 Health Benefits of Asparagus

Asparagus has so many health benefits, it should be added to the healthy diet. Asparagus is great as a detox vegetable, an anti-aging vegetable, and no surprise - an aphrodisiac, and much more.

The asparagus is a member of the lily family. It grows easily in the home garden right in the flower bed - it is a perennial and can yield a harvest for decades. Asparagus can be planted as seeds or roots any time of the year.

Here is a list of some of the health benefits of asparagus followed by a list further explaining those health benefits.

Asparagus:

can detoxify our system

has anti-aging functions

is considered an aphrodisiac

can protect against cancer

reduces pain and inflammation

can prevent osteoporosis and osteoarthritis

reduces the risk of heart disease

can help prevent birth defects

muffintop-less: “In this day and age of health and fitness,...

meesch-elle — Thu, 19 Apr 2012 23:59:48 -0400

muffintop-less:

“In this day and age of health and fitness, women everywhere know the benefits of strength training. We all know that thrice weekly strength training sessiosn can improve our fat loss benefits, bone density, metabolism, and self-esteem. And I want to cheer all the women around the world who have stepped away from their mega-marathon cardio sessions and adopted this new way of thinking in the gym. You are on the right track! But now I want to encourage you to take it one step further.

Yes, ladies put down those 5 pound weights and instead pick up some heavier ones! That’s right, we are talking the 15 pounders, 20 pounders and even 25 pounders. The very thought of this may be scaring some of you away and believe me I was in that same group a few years ago. I have been a religious gym-goer for years-namely since my 20′s. And believe me when I say I have tried it all from cardio classes to step to turbo kick-box, but the one thing I always shied away from was lifting heavier weights.

Like many woman out there, I was under the impression that it would bulk me up too much. I carried this belief with me for years and it took me a long time to change my mind about this myth. Quite honestly, I can’t really recall when the shift happened….I suppose it was a gradual one, but either way, it has changed the way I approach my fitness, my training, and the look of my body. And now I am firm believer. I lift heavier weights and I like it. I notice a ton of benefits too. I am firmer, more toned, leaner, thinner and stronger. All plusses in my book. For those of you who still need some convincing here are 5 more reasons why you should lift heavier during your workouts.

It promotes more calorie burning. The more muscle you have the more fat you burn.

It is a better use of your time at the gym. Or in the other words, you can more bang for buck.

It is measurable and easy to track your performance.

It makes you feel strong and confident.

You will have stronger bones.

And if you are still on the fence, I encourage you to do some research on your own.” - Jenn Fitzpatrick

Photo

meesch-elle — Thu, 19 Apr 2012 23:58:13 -0400

gettingfitandthin: myfitness-app: How to have a good...

meesch-elle — Thu, 19 Apr 2012 23:55:52 -0400

gettingfitandthin:

myfitness-app:

How to have a good relationship with food

Who wants to hate eating?D: It’s one of the best parts of a day:D Here are Izzy’s 10 ways to make your relationship with food as meant to be as Ross and Rachel:’)

1. Stop dieting.
Just reading that sentence might have sent you into a panic. Relax — I’m not telling you to forget everything you know about healthy eating, I’m asking you to change your perspective. Diets are temporary (“I want to lose weight for my wedding.”). Diets are about numbers (“I want to lose 10 pounds.”). Diets are a metaphor for what we really want in life (“When I lose weight, I’ll finally be happy.”) Let go of these ideas. Instead, think about the long haul (“I want to be able to play with my grandchildren someday.”). Think about how you feel (“Eating quinoa gave me so much energy!”). Think about what you really want out of life (“I want to run a 10K.”). The tools, tricks, and mentality of dieting won’t fix your life or solve your problems, but thinking about what you want out of life and making decisions based on that will.

2. Change your vocabulary.
Can we all just agree that you were not “bad” if you had a piece of cake? That you were not “good” if you resisted seconds? These words are laden with the kind of judgment that’s the last thing you need when you are trying to learn how to approach food from a healthier point of view. You made a choice that either supported your health goals or it didn’t —- but that choice doesn’t make you “bad” or “good.”

3. Think, shop, and eat like a French woman.
There’s a reason why French Women Don’t Get Fat became a runaway bestseller, and it’s not because we all wanted to figure out how to be skinny and eat croissants for breakfast. With our focus on restrictive diets and punishing workouts, we’ve completely divorced food from pleasure. On the list of great pleasures in life, food is up there right after sex. So when you’re in the grocery store, really appreciate the sensory aspects of the food on sale: the colors, smells, the feel of the wet spinach leaves between your fingers. Visit a farmer’s market and chat with the growers about how they like to cook their crops. Taste your food and experience the deep delight of eating something delicious.

4. H.A.L.T.
Are you Hungry? Or are you Angry, Lonely, or Tired? Try to pinpoint what’s sending you the fridge. Is it a physical hunger or is it just boredom? If it’s hunger, by all means, eat up! But be aware if your desire to munch away is fueled by something else.

5. Sit with a feeling.
If find yourself about to cuddle up with a box of chocolate cookies and you know it’s not because you’re hungry, try to just pause for a minute. Whatever the feeling is you’re attempting to eat away, sit with it. Feel all its discomfort. It feels bad doesn’t it? (No wonder we eat to get away from it!) Instead of masking those feelings with a binge, write down how you’re feeling or call an understanding friend. The feeling is still going to be there after a snack attack, but if you confront your emotions head on, you’ll find a better way to ease the pain.

6. Start a food journal.
Most of us have no idea what we eat in a day or how much. Start writing down what you eat, not necessarily as a way to lose weight, but just to see how what you eat makes you feel. After each meal or snack, jot down your post-eating sensations: Do you feel like you need a nap? Did you wait too long to eat and then overdo it? By connecting the way you eat with how you feel, you can notice patterns and, if necessary, change them.

7. Ask yourself what you really want.
You know when you’re not even hungry anymore, but dinner was good, and the lure of a second plate is right there within reach? You find yourself shrugging and thinking, “Ah, why not?” Instead of going for the second helping of food you don’t really want, ask yourself what you really want. Do you want a piece of dark chocolate? Do you want to get up from the table and go back to your kitting? Do you really, really want a pair of skinny jeans? Let what you actually want inform your decisions.

8. Reconsider “treats.”
When your boss tells you your TPS reports weren’t up to snuff and you still made it through the day without tears, it’s tempting to treat yourself to a bag of chocolate-covered pretzels. But is this really a treat? Or is there a chance that deep down, you know you’ll feel worse-off than you did before? Think about treats that will actually make you feel better: a new lipstick, painting your nails, stopping to pet every puppy you pass on the street.

9. Nix peer pressure.
Dinner with friends after work is one way to catch up, but there are so many other options that don’t involve food and that annoying dessert tug-of-war. Go to a yoga class, bundle up and take a walk through the park, see that art exhibit that’s about to close, or bond over your embroidery and a cup of tea.

10. Slow down.
When I am so hungry that I am literally wolfing down my food, I’ll notice that I’m practically holding my breath. The same mindful breathing that can get you to relax is absent from hurried eating. Slow down. Take a bite. Take a breath. Pay attention to what’s happening right now: the tastes, the smells, the textures, the conversation you’re having over dinner. Take it all in mindfully and slowly…and enjoy!

but treat yourself when you feel like you need it <3

Why drinking alcohol makes you fat

meesch-elle — Thu, 19 Apr 2012 23:53:26 -0400

Why drinking alcohol makes you fat:

Why drinking alcohol makes you fat

April 1, 2012

meesch-elle — Sun, 01 Apr 2012 12:11:20 -0400

Yahhh for having an amazing sleep last night :D

11:00am - 4 small whole wheat pancakes with cinnamon for flavor, 1 medium sliced banana and 1 low fat Activia peach yogurt
Goal: Drink tons of water today!

xfuckitfitness: Yesss such a must

meesch-elle — Thu, 15 Mar 2012 15:47:08 -0400

xfuckitfitness:

Yesss such a must

March 15, 2012 - - - 97 more days till Summer!

meesch-elle — Thu, 15 Mar 2012 11:15:00 -0400

Today’s Food Consumption:

10:00am - 3/4 cup dry oats: mixed with 1cup of water, 1tablespoon of chocolate protein powder, 2packets of splenda
11:40am - 1thin slice of rye seedless bread, peanut butter spread
01:00pm - 1thin slice of rye seedless bread, peanut butter spread
03:30pm - 1 grilled chicken breast filet, small seedless orange

Today’s Workout:

Ever fall off the fit wagon? How did you get back on track?! I'd love some feedback...

meesch-elle — Tue, 06 Mar 2012 21:03:00 -0500

Hey everyone, so I was on a roll, feeling on top of the world and high on life. Working out and adding weight training into my regimen really helped me feel stronger mentally and physically! With in the past two weeks I ended up getting ill (I am better now.) But while I was sick, I Attempted to stay on track with my workouts, I Attempted to eat well and I Attempted to get a decent amount of sleep. All of my Attempts FAILED miserably. I had half assed work outs (excuse my french), I felt tired, weak and could only give 70% when I’m used to pushing myself beyond my expectations at 110%. It’s been a very frustrating two weeks. Also, with 17 credits at school right now, Advertising Club, Philly Ad Club events, 2 internships, 1 of which is in NYC every Friday…I’m wondering, how the heck will I ever get back on track?!!! Doing is much easier said than done! Time management is key here…but is it worth sacrificing sleep? I’m affraid that is what i had been doing and I ran myself down to nothing. My body was telling me to slow it down.

If you, like myself and many others have a hectic lifestyle and a crazy schedule…how do you manage your time? When do you make time for the gym? Do you sacrifice sleep in order to get it all in? Is it worth it? Do you have something in particular that motivates you everyday?

hello. im really struggling to lose weight lost a stone last month and im gaining it back. have you got any advice on food? for me. i hate me. HELP?

Wed, 15 Feb 2012 23:52:24 -0500

Hey girl!

Don’t hate yourself…it’s all good, we all get off track! You’re strong inside and out…take a deep breath put it in your head and heart that you CAN and pick yourself back up :)

As for food, I would suggest following the 40-40-20 rule. 40% proteins such as egg whites, poultry and fish (do your best to stay away from red meats), 40% complex carbohydrates veggies, sweet potatoes «my favorite, avoid white bread and white rice, and finally, 20% good fats like flaxseed oil. *Eat 5 small meals during the day to boost your metabolism and you’ll never feel hungry. *Stay hydrated, when we think we are hungry, we are usually lacking some good ol’ H20!

As for workout “plans” to help you stay on track, try going onto Bodybuilding.com. They have great advice from nutrition, health and workouts that fit your wants and needs. Currently I’m on Week 3, Day 20 of Kris Gethin’s 12 week work out plan. For cardio, I’ll do 20 minutes in the morning and 20 minutes after my weight training. Take a stab at HIIT (High Intensity Interval Training). HIIT is a variant of exercising that is the quickest way to burn fat and gain muscle simultaneously! I really hope this helps you!!! Best of luck and keep in touch.

xoxo

M. Quilio

Photo

meesch-elle — Wed, 15 Feb 2012 11:01:13 -0500

Abs. 80% is diet. Put in the work!

meesch-elle — Wed, 15 Feb 2012 09:49:24 -0500

Abs. 80% is diet. Put in the work!

Breakfast; My favorite meal of the day!!!

meesch-elle — Wed, 15 Feb 2012 09:44:47 -0500

Breakfast; My favorite meal of the day!!!

Dear Hard work. Now look at me, you made me who I am today,...

meesch-elle — Wed, 15 Feb 2012 08:46:41 -0500

Dear Hard work.

Now look at me, you made me who I am today, because of you I have this ‘never losing, never quitting’ attitude. Quitting? that’s not in my vocabulary, when they quit, I keep going - when they sleep I work harder. When they say that I can’t and count me out I show them that I can. When I tell them my dreams and they laugh, I make sure I laugh last. I am a dream chaser, I chase my dreams no one else’s.

I came this far…And i’m not stopping now!