What's Your Work Out Style?

Many don't know their style or habits when it comes to working out. So I'm here to help. I've designed a quick quiz to help you out. Good luck!

1.On a sunny day you would rather:
a. go for a run
b. go to the gym to hit the weights
c. sit outside and soak up the sun, the gym will be there tomorrow

2.You Just found out it will rain today:
a. you go to the gym and run on the treadmill
b. you stay in and do a work out video and light weights you have in the house
c. you stay in and hope that it doesn't rain tomorrow so you can go to the gym

3.Most of the ellipticals are occupied at the gym and there is a bit of a wait:
a. you wait cause you know you have to warm-up first
b. You try a different machine (i.e. bike,rower,treadmill) then hit some weights
C. you skip it and go straight home the wait is too long

4.You forgot your Water Bottle:
a. buy a bottle of water on the way to the gym
b.you use the fountains at the gym
c. you tough it out

5. After your work-out you are extremely hungry:
a. you brought fruit with you to hold you over already
b. you buy a protein shake
c. you hit the closest food joint you can't wait

Just something fun to do, so add up your score...
If you got all A's you are on the right track you are more of a cardio person and there is nothing wrong with that.

If you got all B's you are more concerned with your physique. You would rather lift weights to see a more sculpted tone body and that awesome too.

If you got both A's and B's that's great you are a well rounded fitness pro!

If you got B's and C's then you lack some days and your on point some. Time to stick to the game plan and make it work.

If you got all C's..Its time to get out there and get a work-out regiment. Get motivated!

You Run Like A Girl!

Say what you want to say, but yes I do run like a girl. And I'm proud to share with you the proudest day of my fitness life. Yes! Yes! Yes! I did my first race and I'm happy to say It was the greatest feeling from start to finish. I thought many of times I would never be able to finish a race yet a run around the block. Give me a set of dumb bells and I can go to work any day, but give me some running shoes and watch me pant, huff and puff. This wonderful day that I embraced was more then I could hope for. As I walked to the festivities I filled up with every doubtful emotion known to a "non-runner". I thought would if I cant finish or would if I pass out or how about I start running and give up and walk the rest of the way. I also had thoughts of just walking the entire race. As I approached the entrance to the Baltimore Women's Classic Race I couldn't believe my eyes. There were women of all shapes, ages, and sizes. Many not athletic at all but had one thing in common with me, they came to race. At that single moment my heart was at ease and I let go. I was surrounded by smiles and laughter. I spoke with women that I never met before in my life and we talked like long lost friends. I wasn't concerned about my inability to perform, I knew that I could start and I knew I would finish. As we lined up and waited for the start gun to sound, I looked to my left and I looked to my right. And to much of my surprise I was rubbing shoulders with women that had running strollers and moms encouraging their younger daughters that it was going to be okay. So I ran and I ran like a girl. With My I-pod In my ear and the sun in my eye, I just told myself this is my gravel and this is my race. Yes, I ran and I ran strong and I finished even stronger because I knew i did something that I feared, and that fear soon become accomplishment. So as my foot hit the finish mat I felt free as a bird with a time of 31:39 @ my first 5k I felt pretty damn good. Cant wait for next year!

My high protein spinach and edamame salad

Lunch Is severed!

My recipe for high protein Spinach and Edamame salad:

what you need:

1 cup of baby spinach
1/3 cup of Edamame
1/2 chopped tomato
1 tbsp Sesame seeds
1/2 cup raw purple onion
5 oz. grilled chicken

Grill your chicken and cook it all the way through. Cut chicken into slices or you can dice the chicken. Mix all ingredients in a medium bowl add your choice of healthy dressing(i.e. Oil and vinegar, Balsamic vinaigrette, raspberry vinaigrette) preparation time 15-20 mins.

Nutritional information without the dressing:
Calories: 345
Carbs: 21 grams
fat: 10 grams
protein: 43 grams
sodium: 177 mg

Move Of the Day

From my favorite magazine in the world (Oxygen)..I bring You the HAMMER CURL

Target Muscles: brachialis

Set Up: Stand with your feet about hip-width apart, knees slightly bent and a dumbbell in each hand with a neutral grip, palms facing each other [A].

Action: Curl the dumbbells up toward your shoulders by bending your elbows until your forearms are perpendicular to the ground [B]. Hold for a second, really squeezing your biceps, then return to the starting position and repeat.

I'm A Stone Cold Fox!

Make no mistake, when its come to a fitness routine or a work-out regiment prepare yourself for the bumps along the road. It's not easy to stick to something when you have no motivation or your just tired from a days work. Many people that start something new, more then likely never fall through with the end result. How do you stay motivated? Why do you over eat on your rest days? Why don't you push your self to your full potential?

Here are a few tips to staying motivated and being that stone cold fox! (yeah, I took it there):

1. Buy a small calender you can post on your refrigerator that outline your workouts for the week

2. Cut out a picture from a fitness magazine of a body that is realistic goal, and tape it to your bathroom mirror. Let that be a reminder of what you have to look forward to.

2. 3. Don't buy junk food! Easier said then done. Buy fruits and yogurts for snacks instead. And if you feel like you need a junk food fix, buy trail mix.

4. LEAVE THE SCALE OUT OF IT!!!!! Stop stepping on the scale everyday. If you are weight training and you feel like you are not losing weight, but your clothes feel looser....That means your beginning to tone up. Lock your scale in a closet, better yet tell a friend to hold on to it for 6 months.

5. A work-out buddy is another way of getting yourself out the bed on a rainy day, with no excuses. You don't want to let them down, do you?

6. Get a personal trainer! And if you Can't afford one, take aerobic classes.

7. Buy new work-out clothes. I always get motivated when I buy new yoga pants or running shoes. Who wouldn't?

8. Upload new work-out or running music . My personal fave Dj Laz (move, shake,drop).

9. Subscribe to a work-out magazine, and try the work-outs in them. I'm like a kid in a candy store when I get a new magazine in the mail.

10. And lastly, wake up in the morning and tell your self "I'm a stone cold fox!"

See you in the gym,

Alicia Nura

This one goes out to you, and you and you!

Hey My Platinum bodies! I feel like lately I've been finding it hard to find something to blog about, but then I thought about my readers. So here goes, I've been getting e-mails and notes on advice on how to lead a healthier lifestyle and now I'm going to answer some of your questions. So this goes out to you, and you and you.....




Dear Alicia,


I'm having trouble trying to get the results I want.My diet is I think pretty normal. I eat lots of fresh fruits and veggies everyday. I Also eat cooked veggies everyday. I do eat bastmati rice or mashed potatoes with most meals. BBQ chicken or curried chicken or fried fish once in a while. I have drastically cut down my sweets like cookies and cakes. But I do not use any processed foods at all. Other than my cereals in the morning. Or I'll eat oatmeal or Cream of Wheat. I also eat lots of beans like lentils, navy, red beans, and or black beans. I have also tried cutting down my portions. I do not get to exercise as much as I would like. I do and hour or cardio and and hour or strength training 2-3 times a week. Maybe I'm doing something wrong. I think I may not be pushing myself hard enough in the gym. But I really don't know.



Truly yours,
Ms.North Carolina








Dear Ms.North Carolina,

Well from what I'm hearing its sounds like you are on the right track, except for a few things. Some of the foods you have in your diet need not be there. Although curried chicken and BBQ chicken may be very tasty it also contains alot of sodium just from the sauce. BBQ chicken alone contains over 476 mg of sodium depending on how much you consume. The average in take of sodium allowed per day is 2,000-3,000 mg and if you are have more then one piece of chicken that 476 mg doubles in just one meal. Try baking your chicken with natural herbs like tarragon or oregano. Also mashed potatoes another tasty meal option, but it also contains lots of additives that may not sit well with someone trying to loose weight. Most mashed potatoes contain butter,sour cream, salt and other things you may need to stay away from. Instead of mashed potatoes try a baked potato with out all the added NO-No's, put some chives and light "i cant believe its not butter". Lastly, try writing down everything you eat and track what's in it, as far as the calories, fat, sodium, protein and carbohydrates. Each body is different and I cant tell you how much your body needs as far as the calories, fat, sodium, protein and carbohydrates but go on this website and it should tell you http://www.fitsugar.com/calculator.



Good Luck,
Alicia Nura



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Dear Alicia,

yoga helps me the most!!! :) running coming soon. any advice on how to get started? I've never ran before (at least regularly).....

Yours Truly,

Esoteric Prose

Dear Esoteric Prose,

There are many training plans for those who are beginner runners. Me myself always had a tough time getting into the swing of things with running, but I had to do what I had to do to get my tail on the trail. Start off with a light jog for the first week for at least 20mins or 2 miles and see how that works for you. Every week add another 5 mins or half mile to it to build your momentum. Run at least 2-3 times a week and add some crosstraining to it twice a week. Pretty soon you'll be a mean lean running machine.


Good luck,
Alicia Nura



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I love to give advice to those seeking a better lifestyle so keep em coming..


See you in the gym,
Alicia nura

So, you had a bad day

Is it you, or just karma? What ever the reason, when it rains it pours. I am an open advocate for bad luck, it's like I have my own personally assigned black cloud to follow me around. So I do what I do best, and that's hit the gym. Find your own comfort zone. For many it's yoga, for others it's dance, but for me it's lifting a weight or two. So, you had a bad day. So what! Go out there and relieve some stress, you control your own destiny. When life hands you lemons, you add spinach,Orange Juice, strawberries, bananas and you make a healthy smoothie :)


For more ways to relieve stress: http://www.bodybuilding.com/fun/fawnia20.htm

Healthiest Guilty Pleasure Ever

From the first time I ventured on to the "eating healthy" boat I tried everything to cut snacks out. I would go strong for weeks not eating any sweets or sodium filled chips, Until I felt I seen results in my little girlie figure. So, In my twisted mind I thought to my self ,"Self" I would say, "we deserve a treat". Yikes! wrong move. I would go in and purchase a little this and a little that, and the next day I would want to do it all again. Its like I reopened this addiction that I thought I broke, but all in one day would mess that all up. And the end result is my starting again from square one. That is until I feel in love with the granola parfait. So yes, I thought I would share the wealth and supply you with all the tools needed to make this lovely, delightful, decadent, and healthy yet guilty pleasure.

Enjoy,

Alicia Nura

http://www.platinumsilhouette.com/

Ingredients:
1 large banana, sliced
1/2 cup fresh strawberries, sliced
1/2 cup pineapple, chopped
2 cups nonfat vanilla yogurt (try different flavors like banana or strawberry yogurt)
1/2 cup granola cereal
4 fresh strawberries (to garnish)
Directions
1Toss fruits in a bowl and toss gently.
2Into each parfait dish, layer 1/4 of fruit mixture, 1 tablespoon granola, 1/4 cup yogurt, 1/4 cup fruit mixture, 1/4 cup yogurt, 1 tablespoon granola and then garnish with a strawberry.

Nutrition Facts
Serving Size 1 (98g)
Recipe makes 4 servings
The following items or measurements are not included below:
2 cups nonfat vanilla yogurt
Calories 123
Calories from Fat 35
(28%)
Amount Per Serving
%DV
Total Fat 3.9g
6%
Saturated Fat 0.7g
3%
Monounsaturated Fat 1.2g
Polyunsaturated Fat 1.7g
Potassium 271mg
7%
Total Carbohydrate 20.6g
6%
Dietary Fiber 3.1g
12%
Sugars 10.4g
Protein 2.9g
5%

• Doesn't contain any Trans fat, Sodium or Cholesterol
  

detailed view...
how is this calculated?

Spring Bling....Or Summer Fling?

Hey is it March already? Time flies when your getting in shape right? I know you are well on your way to a new body, the one you promised yourself on new years. And if your not, Well why not? Spring is in the air, perfect time to get on your running or walking shoes and get out there and feel the wind in your hair. Lets make your dream into a reality. You are not alone in this fight with your heart and mind to fit and healthier you. There are millions of people with the same battle, so a great time to get a work-out buddy that will motivate you. Or even better, a personal trainer that will help you every step of the way (http://www.platinumsilhouette.com/ ). So lets make this the spring where your body blings with that Platinum Silhouette, instead of a summer fling.

Does my Mic sound nice?..Check one

How about it? Its a new year, we have a new president, so why not a new you? You've tried all types of yo-yo diets, and you even joined a gym. So why aren't you seeing results? Well here goes, I want you to hear me loud and clear......Does my mic sound nice? Check one, check two, can you hear me loud and clear? Okay, the reason why your not seeing results is YOU! That's right, you. I know it's hard to get out there and start a new lifestyle and be dedicated to that lifestyle after living a unhealthy one for so long. But you know what? It can be done.

No more excuses. You talk about that new diet you going to start on Monday, no start tomorrow or today. That exercise bike or elliptical you bought years ago that just serves as a clothes hanger, clear it off and do 15 Min's of cardio each morning. You have junk food in the house and your waiting till its gone to start eating right, No! give it to a food drive and start eating right today. These are the top five fitness and nutrition mistakes made by women and men:

1. I Need To Lose Weight

• There is a difference between losing weight and losing body fat. If weight goes down, doesn't body fat follow? Not necessarily. For many, an exercise regimen that includes cardiovascular and resistance training increases muscle while eliminating body fat. The overall effect is a tighter, more toned physique, but body weight could stay the same or even increase.

2.It's reduced fat or low-fat, so i can eat as much as i want, Right?

• Wrong! just because something claims to be low-fat or reduced fat doesn't mean that it is low in sodium, carbs or even sugar.

3.Weights will make me bulky, so I don't use them

• If you are looking to tone and sculpt a nice physique, cardio alone will not do it. While cardio is needed in any exercise regiment, you can do it as much as you want but it will never sculpt and tighten your body the way weight training does.

4.I take yoga for cardio

• Yoga is great if your looking for flexibility or meditation. But yoga alone will not help you lose weight, and should not be used in place of cardio. If you are looking for a cardio class, there is always kickboxing, hi-lo, and aerobic dance.

5.I eat plenty of salads, but I'm not seeing results

• Salads are a good start for someone that is trying to change their eating habits to a much healthier one. So what are you adding to your salads? And why are you not seeing results? If you are adding things like cheese,creamy dressings (ranch, blue cheese,1000 island) or fried chicken, of coarse your not going to see results. Try replacing ice burg lettuce with spinach or arugula. Instead of cheese, use walnuts. And for dressings, Try light dressings with no cream (i.e balsamic vinaigrette or oil and vinegar).

Skinny Minnie...Who Me?

With change comes uncertainty, and with uncertainty comes doubt. When you make the decision to want to lose weight, its just that "your decision". And its always going to be someone along the way to tell you that your weight lost makes you look "funny" or "you've lost too much weight". And those are the same people that you keep in a distance, whether its family or friends. If they're not supportive or proud of how fabulous you look, just surround yourself with people who are. Be that proud "Skinny Minnie". Its hard to lose weight, and its very easy to gain it. Be comfortable in your own skin, embrace your new weight loss. Buy that new dress or pant size without doubting yourself, or thinking you might gain that weight back.

Love the new you. Embrace the new you. As long as your healthy and eating right, there is nothing wrong with you. And I know some may want to take the easy route to weight loss, with diet pills and crash diets. They don't work, you put yourself in much risk of a nutrition deficiency and that is when family and friends need to worry.

As a trainer I find the balance between weight loss and just plain results. I am a walking canvas. I'm not by far a "Skinny Minnie" but I am in the best shape of my life. And I'm not allowing myself to go back to the old Alicia, Being fit is not a hobby is a lifestyle. A lifestyle that I would love to share with my kids and their kids. Embrace you own inner "Skinny Minnie", and love her or him.


See you In the gym,
Alicia Nura

www.platinumsilhouette.com

What did you eat today?

Many of those who are new to the workout world ask me simply "what am I doing wrong?". They tell me their work out regiment, and I state "sounds good". But then I ask "what did you eat today?". At times they might look at me like its a trick question or if I'm just trying to stump them, but really I want to know what your are eating. And its not just because I want you to tell me what i want to hear, but because I want you to achieve greatness.

So here goes, I'll ask myself that question...Alicia, What did you eat today?

Breakfast- A 1/2 cup Oatmeal with a tbsp of raisins and flax seed

Snack: 1/2 cup of Edamame

Lunch: One veggie Pattie On a bed of romaine lettuce with no dressing

Snack: whey protein shake with almond milk

Dinner: Crumbled white turkey meat with brown rice and a medley of zucchini and squash

Snack: 4 Celery sticks with peanut butter or Just a clementine