Date Night

Date night, in my opinion, is mandatory for successful relationships. However, date night also usually means over-indulgence. I find it easy to say yes to the bread when my fiance is on his third appetizer. Going out to eat is one of my favorite things to do, but there are certainly some tricks to keep in mind.

1. Order water first: Drinking one full glass of water will keep you full through the ordering wait time, and can help boost your metabolism.

2. Skip the bread: Like I mentioned in the introduction, those extra calories are unnecessary, and if you are also a bride to be there is no reason to nervous eat those carbohydrates. 

3. Share an appetizer: Too hungry to wait for your entree? It's a perfect opportunity to split a light appetizer with your honey. Half the guilt, with some enjoyment.

4. Substitute sides: Salad for fries, steamed veggies vs rice. My rule of thumb is if there is a veggie option, always choose it. You are ordering your entree for the main event, not for the side show.

5. Pack your dessert!: Too much of a sweet tooth to deny the pie? I recommend bringing two pieces of dark chocolate for you and your significant other. You will feel satisfied and won't have to feel like you have to unbuckle a belt.

And above all, laugh a little.

From one girl boss to another

I like to think of myself as pretty successful. I have a salary that supports an unhealthy relationship with Nordstrom, and can pay rent on time (most months.) Well, my friend and co-worker Camille blows me out of the water. With an 11 year old daughter, a kick-ass career, and a ridiculous skill in the kitchen - she brings girl boss to a new level. Cooking has never been my strong suit. If I could I would eat eggs every meal. It's hard to find healthy recipes I actually want to cook when all I want to do after a long day is watch Mad Men and lift. Camille puts in the work in the office, the work at the gym, and the work in the kitchen. I mean, come on.. check her out.

Left to right - TWO MONTH transformation

Of course my first response when seeing this was "wow, she killed it!" followed immediately up with "Ok, I need a recipe." It's the season for sharing, after all ---

Camille's Lasagna Zucchini Boats
Yield: 8 zucchini boats

·         4 medium zucchini (2 1/2 lbs), sliced into halves through the length*

·         1 cup lowfat cottage cheese

·         1 1/4 cups (5 oz) shredded mozzarella cheese

·         8 oz 93% lean ground beef or lean ground turkey

·         Salt and freshly ground black pepper

·         1 3/4 cup jarred marinara sauce (I use Ragu)

·         Half packet of Splenda or sugar substitute

·         Vegetable Spray

·         ½ Tbsp red pepper flakes**optional**

·         1 1/2 Tbsp chopped fresh parsley **optional** for garnish

Directions

Preheat oven to 400 degrees. Using a spoon, scoop centers from zucchini while leaving a 1/4-inch rim to create boats. Set aside.

Heat vegetable spray in a large non-stick skillet over medium-high heat. Crumble beef into pan and cook, stirring occasionally and breaking up beef when stirring, until browned (there shouldn't be any excess fat but if you happened to use a fattier beef then just drain excess rendered fat). Stir in marinara sauce, splenda and red pepper flakes.

To assemble boats, spray both sides of the zucchini lightly with vegetable spray, salt and pepper inside the boats and place in two baking pans. Divide cottage among zucchini spooning about 2 1/2 Tbsp into each, then spread cheese into an even layer. Divide sauce among zucchini adding a few heaping spoonfuls to each. Cover baking dishes with foil and place in oven side by side and bake in preheated oven 30 minutes. Remove from oven, sprinkle tops with remaining 3/4 cup mozzarella, return to oven and bake until cheese has melted and zucchini is tender, about 5 minutes. Sprinkle tops with fresh parsley and serve warm.

*Look for zucchini that is wider and more uniform in width. The skinnier zucchini won't fit much filling.

My Top Five Foods

A lot of readers ask me to help them with diet, which I love because it not only keeps me on track, but is the real key to losing weight. You can run a few miles a day, but if your diet isn't up to par you won't see the results you're looking for. Unless you are on steroids... but please don't take steroids.

1. Eggs- Eggs are my number one. This is to the point where my fiancé has actually given me a "eggs for breakfast only" rule. Regardless, they are a health junkies dream. Low calorie, high protein, and nutrient packed. Here's my piece though - forget the "egg whites" weight loss hype and include the yolk.The yolk is high in cholesterol, yes, but there are good and bad cholesterols and at the end of the day skipping the yolk isn't going to drastically make a difference.  Plus, the yoke has added protein, carotenoids, and better flavor. I recommend eggs for breakfast to everyone I help with diet. I also recommend hard boiled eggs for a snack, and adding some spinach into the scramble for some extra nutrients.

2. Avocado- This is a popular one for it's superfood properties. My favorite way to eat an avocado? As a substitute for butter. When I am craving carbs after a high intense workout I spread avocado on multigrain toast and sprinkle with garlic pepper. The downfall of avocado is that it can pack on some calories if not eaten in moderation, but the benefits are endless. It's full of good fats. It's good for beauty too! Avocado is a great addition during the engagement period, because it helps keep my skin clear and my stomach flat.

3. Cottage cheese- Cottage cheese is one of those love/hates. Some people are totally grossed out by it, others love it. I am the lover. My choice- blueberries and cottage cheese. I recently switched from nonfat to low fat, so I can feel satisfied and stay away from the mindless snacking. This is my favorite mid-morning in the office before lunch.

4. Salmon- I'll take it smoked, baked, raw, poached for breakfast, lunch, or dinner. It's full of omegas that help with brain health and skin care. It is also low calorie, low fat, and highly nutritious. If you can, stick to the sockeye. Although it's a few extra bucks, it's significantly better in quality.

5. Skinny Pop-  I save this for last, because it is by far my favorite snack. I am human... and a woman planning a wedding, when I am tired, stressed, or emotional I want to run straight to the pantry and polish off a bag of doritos with a pint of ice-cream before dinner. But, I don't (anymore.) Now when I feel like I am craving some carbs or snacks, I go for the skinny pop. I have turned a lot of people onto it. Popcorn is light, low in calorie, and a snack you can overindulge in without setting yourself back. It's official, I am addicted.

My proud moment and tips to have yours!

I am very proud today. My stomach has always been my trouble spot. I have been dedicated to fitness for years now, working out every day and sometimes twice. Discouraged, losing hope, and feeling down on myself, I stopped blogging last year. My mindset was "if I can't have the body, who am I to tell others how to?" Well, I am blogging again, and although I am still a work in progress I am finally starting to see results.

Few months apart

With that, I will share my biggest secrets. The five key things that kicked my fitness habit from routine into transformation.

1. Switch up your routine - I was waking up every morning and doing cardio and then lifting with kettle-bells and free weights and could not understand why I was not seeing results. This was until my fiance took me to the gym with him. He showed me machines to target different muscle groups daily. Now I actually have a schedule- a chest day, a leg day, an arms day, an ab day, all with a cardio finish. What can I say? He was right.... (ugh)
2. Stay away from label gimmicks - Anything claiming "low fat" "low sugar" just uses harmful alternatives. Stop worrying about your calorie intake, and start worrying about what you put into your body. A handful of carrots will always be better than a handful of chips, this seems obvious. But an unflavored 140 calorie greek yogurt sprinkled with fresh cinnamon or honey and your own fruit is actually better for you than that 70 calorie "low fat" yogurt. I know, it's hard to believe. But when you start seeing the change, you'll agree.
3. Cut the late night snacking- Living with a fiance that is trying to GAIN weight is tough. Surrounded by frozen pizzas, chips, and junk food. I made a decision to eat my dinner early, have a satisfying dessert (Yes, go for the icecream!) and then call it a night in the kitchen. Having a dense dessert keeps me from snacking, and also keeps me satisfied.
4. Pack your lunch: Is it Pizza Day again at the office? "Good for them, not for me" is my motto. You do not need to reward yourself with food, and you should never feel guilty for turning down the pizza. Pack your lunch, and your snacks. You'll save money, you'll save calories, you'll save guilt. I will follow this up with a whole blog post on healthy eating in the workplace.
5. Ditch the booze.. or at least the chaser: This is last because it's always my biggest challenge. When people tell me "I know I really need to cut out alcohol, so I am going to stop drinking for a month" I always advise against this, because I see the same outcome every time. The day their "alcohol free" month stops is the day they go our binge drinking cosmos with their girlfriends. Instead, keep it in moderation.

Superwoman Tuesday

Wedding dresses can be flattering on anyone if you get the right cut and shape for your body, but one thing that won't change unless you change is an unflattering back. To me a strong back represents just that - strength. Who wouldn't want to look strong and powerful on their wedding day? I am in the beginning stages of my journey, but have still seen great improvements.

My favorite back exercise- the super(wo)man exercise. This strengthens your back in just one quick move that anyone can do. I advise incorporating this exercise with both push ups and pull ups for a full back shred. All you have to do is grab a mat, lay face down, and raise both your arms and legs up so it looks like your flying like superman. Want an added trick? Sway slowly from side to side to hit those love handles, too.

http://www.bodybuilding.com/exercises/detail/view/name/superman
For a detailed video on proper form, check out Bodybuilding.com.

Active Rest Day- a swimmer's dream

I have always been a fish. My Grandmother tells stories of me as a young girl, shouting "again! again!" at my Grandfather throwing me into the pool. The pool has always been my happy place, a place to clear my head, and something I was good at. In my glory teenage years as a swimmer I beat records and won championships in my speciality stroke, the butterfly. Because of that I am blessed and cursed with strong, broad shoulders... this makes it challenging for wedding dresses, but great for active rest days. Although I didn't hit the weights today, I made sure to get at least the recommended 30 minutes of exercise daily by doing something I love, swimming!

A work in progress...with some bed head.

Some benefits of swimming:

• Builds muscle tone and strength using resistance from the water
• Increases circulation
• Reduces risk of heart disease
• Targets many different muscle groups
• Builds endurance
• and as sweater, my personal favorite benefit - it keeps you cool!

Happy Sunday!

Trick or Treat -- the lowdown on treating too hard.

Happy Halloween my fellow readers! I may be somewhat of a grinch on this holiday, but I get it... dressing up and collecting free candy is awesome. However, there are some tricks to make sure you don't overdue it. Like most things, it's all about moderation.

Let's start with the good treats- the best Halloween candy for you, according to Health magazine is Dum Dum Lollipops. Packing only 26 calories per pop, they take longer to eat than others (unless you're impatient like me) and they have less sugar than other sweets. The worst of the bunch? Candy corn. Stay away from candy corn. Not only does it encourage mindless eating by the handfuls, but those handfuls can easily turn into hundreds of calories and up to 12 spoonfuls of sugar. TWELVE! No thanks, I'll pass on that sugar crash.

More of a chocolate lover? Then you're my kind of gal... which saddens me to share the devastating news I learned- the worst chocolate you can have is the Reese's peanut butter cup. My personal favorite treat. The best is options are always dark chocolate, or one of the mini chocolate bars of choice. 

Like I said in the beginning, I understand the indulgence is almost inevitable. But being smart about your choices can lead in a happy day after. 

And since I am the grinch, I leave you with this:

The engagement party was beautiful, to say the least. I am overwhelmed with joy and my heart is full of love from friends and family. I can only imagine how this will feel the day after the wedding itself. Sticking to my seven day shred plan meant not completely blowing it at the party and over indulging in "I do" cupcakes and champagne.

Here is a list of tips I have found helpful when faced with temptation at parties:

1. Eat dinner beforehand - eating a satisfying meal before the party will make you less likely to mindlessly snack on those chips and dips, or in our parties case... an entire sandwich tray.

2. Stick to the veggies- You may not know everyone at the party. The food table can be an icebreaker. If you want to go for the grub, stick to the veggies. I would recommend limiting the dips and dressings as much as possible, as they can pack on the calories.

3. Switch to water - Here's a secret--- vodka and club soda looks the exact same as just club soda. Save some empty calories by switching to water or club soda early on. The more the party drinks, the less they notice your drink.

4. Choose your chaser wisely - This goes hand in hand with the previous point. Cranberry cocktail may sound healthy, but it's packed with sugar. Most mixers can tack on hundreds of empty calories. My advice is to stick to club soda. Not a vodka drinker? Go for the red wine... just watch out for those stained lips.

5. Moderation is key- Even I had a cupcake...

Now that the party is over, it's back to business as usual. This month starts two-a-days. 30 minutes of cardio in the morning before work to fuel my day, followed by 30 minutes of lifting after work with my fiance. More details to come, for now... I will continue to rest on cloud nine.

Protein Bars: The Dieters Friend or Enemy?

SUGAR: dextrin, maltodextrin, corn syrup, sucrose, maltose, dextrose, fructose, glucose, cane juice, brown rice sugar

Mix a bunch of those ingredients with carbohydrates and soy protein isolate and boom - you've got yourself a protein bar. 

My biggest culprit - the Clif bar. Let's compare facts.

220 calories 44g of carbohydrates and 23g of sugar

360 Calories 44g of carbohydrates and 40g of sugar

I don't know about you, but if I am going to consume sugar, I'd rather reach for the Hershey bar. Unless you are running a triathlon or training for a long distance event, Clif bars should be out of your shopping cart. These are not for those looking to trim down through diet.

Another ingredient to watch out for: Soy Protein Isolate.. where can these be found? : Almost any protein bar. Why are they bad? They can lead to hormonal disruption and thyroid issues. No thank you - I'll stick to the clean eats.

So what protein bar CAN you reach for? I highly recommend Quest Bars. For those who read my previous fitness journal, I have been a Quest bar consumer since the beginning. They fill you up, keep you satisfied, and are about as clean as you can cheat. Plus they have now added a new pumpkin pie flavor... so we can all get our basic girl fix.

Ranging from 170-200 calories, low carb, low sugar, high fiber, WHEY protein isolate aka the good stuff

Mondays are made for new goals

One week until we celebrate

Mondays come in all forms - filled with food shame from Sunday football, tired eyes from too many late nights, or a refreshed complexion from lazy weekend. Either way, it's a day made for new goals. My goal for this week? A total body seven day shred to feel beautiful, confident, and ready to show off my hard work this Saturday.... my engagement party! I will be celebrating love with 25 people I care about most from all over the country. But before I bring out the strapless dress, it's time to work it.

So I present to you--- my happy place. 

"Home Gym"

I am spoiled with a gym in our apartment complex. Overlooking the pool surrounded by babes in bikinis and muscle men flexing (okay maybe I am exaggerating.) This gym has pushed me to new limits. My favorite equipment -- the kettlebell. This is a great strength training tool for beginners to intermediate that want to a total body shred. I would start with a weight that you are comfortable with. It shouldn't be easy to swing, but it also shouldn't feel like you're going to drop it.

Some basic go-to kettlebell exercises as seen in Womens Health Magazine: 

I started with a 10 pound a few months ago, and now do four sets with a 25 pound kettlebell. My advice- know your limits but always try to be better than yesterday,

Find Your Zen... and Lose Weight!

There is no denying that wedding planning is a stressful time. Organizing, creating, and changing your mind over a dozen times is all part of the process. My advice is to skip the coffee. Stimulants can agitate this stress even more. Green tea is an ideal substitute for so many healthful reasons:

1. It's packed with polyphenols (antioxidants!) that support the bodies immune system
2. It can reduce risks of heart attacks, and even some cancers
3. It boosts metabolism and can help burn fat 

So how many cups of green tea is the recommended daily dose? It all depends on the strength you choose, but stick to 100mg to 750mg per day.. around 2/3 cups. Green tea is also available in decaf for those who want to avoid stimulants entirely.

Today's choice: Yogi Green Tea Kombucha

Ingredients: Green Tea, Lemongrass, Spearmint, Kombucha, and natural flavors

A busy mind, a happy body.

Thursday Afternoon Pick Me Up

Thursday afternoons are always a tease. Reaching the weekend, but not close enough. After a restless night's sleep and a gray day in San Diego, a pick me up was just what I needed. What better way to brighten your day then enjoy a delicious snack and read about how much of a badass you are? I highly recommend  You are a Badass: How to Stop Doubting your Greatness and Start Living an Awesome Life by Jen Sincero, to anyone looking for a little self love. I quote the best reminder of every chapter : "Love Yourself - Right now, wherever you're at." 

Now for the delicious part - the snack game. I am skeptical of most nut butters on the market now. There are many that claim "natural" with no ingredient base to back it up. My advice? Look for the real keywords - raw and unprocessed. Stay clear of words like "organic" and "low fat." These are usually just substitutions that can do more harm than good. My pick this week is Raw Mio's Superfood Spread. 

The ingredient list - raw almonds, raw goji berries, raw chia seeds, raw hemp seeds, coconut sugar, and pink sea salt aka nothing but the good stuff. The taste is unique -  a consistency similar to an almond butter, with hints of berry and chia seeds. Today I decided to spread it lightly on a banana. The product is vegan friendly and low in saturated fat, but too many spoonfuls can pack on the calories. I stick to a spoonful or two per banana. 

Where can you find these? 

Raw Mio http://rawmio.com/ -- also featured in some Whole Foods and Amazon.com

Kelley Ann Polcer to Kelley Ann Welch: Welcome to my fitness journey

Fitness is a lifestyle. But, when you have a wedding date this lifestyle change kicks into overdrive. Achievable or not, every woman wants the perfect body on her wedding day. Today with a little less than a year until my own big day, I am ready to share my journey with other fiance's trying to get toned and ready to shine, sparkle, or if you are me.. just sweat.

A little about me: I began blogging my fitness journey years ago, but got caught up in the corporate world.. leaving my imaginary writing career on the sidelines. Although I stopped blogging, I never stopped working on myself and goals. My most recent transformation took place the day I moved from New Jersey to San Diego. With a 12 month long bikini season, I knew it was time to put down the goldfish crackers, and pick up the weights. In one year I was able to tone up and fit the California girl stereotype.

January 2014-January 2015

Since this transformation I have kept up with daily work outs and restricted dieting, but more importantly have met the love of my life. Fast forward a months of adventure, travel, and love and I am here present day: engaged, in love, and (almost) ready to rock the white dress.

So this begins my new fitness chapter. I will share my work outs, recipes, challenges, and set backs as I use this next year to get in the best shape of my life for 9/24/16 - my wedding day.

September 2015 Kelley Ann soon to be Welch - 100% Natural