The Freeman Experience

I haven't posted anything in a while. I have gotten really busy with home life, work, working out and now I have added school back in the mix. Since the last time I was on I've changed my workout plan a little bit. Monday is stairs, Tuesday hip hop, Wednesday rest day, Thursday TurboKick and BodyPump, Friday rest day, Saturday Total Body Conditioning and TurboKick and Sunday swimming. I have been pretty consistent for the most part. In recent weeks I have missed the stairs and swimming, but I plan to get back on routine with some slight changes. Mondays I plan to alternate between the stairs and running the neighborhood and Sundays alternate between swimming and running the neighborhood. I need to do something to shock my body and get the weight off. Recently I did the Fair Park 5k Urban Dash for the first time and I did pretty good. The race includes obstacle courses. You do not have to complete them, but they are there for added intensity and fun. I did most of them and fin...

I am soooo frustrated right now. There have been a lot of issues going on in my personal space that is now affected my workout world. My truck is acting stupid among other things. I missed a week of workouts and that is definitely not me. Something's gotta give because I CAN NOT miss any more workouts. A fellow workout buddy posted a pic that said basically not to let a no workout week turn into a no workout month. I definitely will not let that happen. I will be back on it next week no matter what. Signed, ONE FRUSTRATED SISTER

I am at a point right now where I need a little motivation...I have reached a plateau so I am not losing like I was and I have had to miss some workouts due to situations beyond my control. I am not saying that I am going to stop working toward my goal, but it is getting a little harder for me. I'll figure something out. Also, I know my FitNutz Chicks won't let me stop. This circle of friends will give me the motivation I need and helpful tips to get over this plateau.

Chocolate Cherry Breakfast Smoothie     This is a featured recipe taken from The Biggest Loser Cookbook by Chef Devin Alexander. Chocolate for breakfast? Absolutely. When Biggest Loser Chef Devin Alexander is craving chocolate in the morning, she heads straight to the blender for this quick-to-prepare favorite of hers. Though it’s made with cocoa (and thus satisfies the chocolate craving), it isn’t sugary-sweet, so it won’t set you up to crave sugar all day. ¾ cup frozen (not thawed) unsweetened sweet cherries ½ cup sugar-free, fat-free vanilla yogurt ¼ cup fat-free milk 1 tablespoon unsweetened cocoa powder 4 ice cubes 1 teaspoon honey (optional) In the jar of a blender, combine the cherries, yogurt, milk, cocoa, and ice cubes. Blend on high speed or ice-crush setting for 30 to 60 seconds, or until smooth. Stir in the honey, if desired. Pour into a glass. Serve immediately. Makes 1 12-oz. Smoothie Per serving: 160 calories, 8 g protein, 33 g car...

This one will definitely be modified for me. South-of-the-Border Loaded Sweet Potato   This is a featured recipe taken from The Biggest Loser Quick and Easy Cookbook by Chef Devin Alexander. When I'm cooking for myself, I prepare this potato with medium salsa and it has a nice kick. Feel free to use mild or hot, as many of the contestants do. When it comes to topping the potato with salsa, start out with 1/3 cup of fresh salsa and drain the liquid from it. It will likely only be about 1/4 cup (maybe a bit more) in the end. Note that the toppings won't fit inside the potato - they will spill out over the top, making it even more decadent to eat! 1 (8-ounce) sweet potato 4 ounces extra-lean ground turkey 3/4 teaspoon all-natural salt-free fajita or Southwest seasoning Olive oil spray (propellant free) 1/3 cup fresh salsa, drained (from the refrigerated section)- I will substitute rotel in the place of the salsa. 2 tablespoons jarred all-natural roaste...

The Biggest Loser website is my new addiction. I find so many good recipes on there. Fish Tacos     This is a featured recipe taken from The Biggest Loser 30-Day Jump Start by Cheryl Forberg, RD. Season 1 contestant Gary Deckman loved these fish tacos. In his own words: "Oh boy, are these good!" Fish: 1 pound orange roughy or other boneless, skinless fish fillet, such as red snapper 3 tablespoons lime juice 1/2 teaspoon paprika 1/2 teaspoon salt 1/2 teaspoon ground black pepper 1/2 teaspoon chili powder (optional) Tacos: 8 whole grain high-fiber tortillas or stone-ground corn tortillas 1/2 avocado, diced and lightly mashed 1/3 cup shredded low-fat Mexican or pepper Jack cheese 1/2 cup tomato salsa 4 tablespoons chopped fresh cilantro 1 1/2 cups finely shredded cabbage Hot sauce (optional) To make the fish: Place the fish in a shallow baking dish and sprinkle with the lime juice, paprika, salt, black pepper, and chili powder (if desired). Cove...

Chicken Salad Dijon With Grapes and Apple     This is a featured recipe taken from The Biggest Loser Cookbook by Chef Devin Alexander. Dijon mustard lovers will love this twist on traditional chicken salad - and will also be shocked by the creaminess of the dressing, given that it has about one-third of the calories and one-fourth of the fat usually found in a similar sized serving. Serve over a bed of butter lettuce or fresh spinach, or on sprouted grain or multigrain bread. 1 pound trimmed boneless, skinless chicken breasts 3 teaspoons extra-virgin olive oil Ground black pepper, to taste 3 tablespoons fat-free plain yogurt 3 tablespoons Dijon mustard 1/3 cup chopped celery 1/3 cup seedless grapes, each cut in half 1/3 cup chopped red apple Preheat a grill to high heat. Rub the chicken all over with 1 teaspoon of the olive oil and season with salt and pepper. Place on the grill and cook for 3 to 5 minutes per side, or until the chicken is no lo...

Biggest Winner Breakfast Sausage   This is a featured recipe taken from The Biggest Loser Cookbook by Chef Devin Alexander. I particularly love this sausage as part of breakfast sandwiches or chopped in omelets or other egg dishes. If you're eating it on its own, a bit more salt is advised (from a flavor standpoint) to make it taste like full-fat sausage that still has a small fraction of the fat and calories. For those who don't eat pork, chicken or turkey can be substituted, but again, added salt is definitely needed. 1/2 pound of extra-lean ground pork or pork tenderloin, ground 1 tablespoon minced red onion 1 1/2 teaspoons minced garlic 1/2 teaspoons dried thyme 1/4 teaspoon ground sage 1/4 teaspoon cayenne 1/4 teaspoon ground black pepper 1/8 teaspoon salt In a medium mixing bowl, combine the pork, onion, garlic, thyme, sage, cayenne, black pepper and salt. With clean hands or a fork, mix well. Divide the mixture into 4 equal parts. Shape each i...

Banana Breakfast Shake     This is a featured recipe taken from the Biggest Loser Premier Membership meal plan This creamy shake offers a glassful of great flavor and more than 300 milligrams of calcium! 1 medium banana, sliced 1 cup skim milk 3/4 cup nonfat vanilla yogurt 1/4 cup pineapple juice 1/2 tablespoon honey In a blender, process the bananas, milk, yogurt, juice and honey until smooth. Serve immediately. Makes 4 servings Calories: 99 ; Total Fat: 0 ; Saturated Fat: 0 ; Polyunsaturated Fat: 0 ; Carbohydrates: 19 ; Protein: 6 ; Calcium: 202 ; Sodium: 80 ; Fiber: 1

Baked Apple   This is a featured recipe taken from the Biggest Loser Premier Membership meal plan This is a delicious way to satisfy an afternoon sweet tooth and fill your kitchen with wonderful aromas. 1 apple (Cortland, Golden Delicious or Rome Beauty), medium size 1/2 teaspoon butter 1/2 teaspoon sugar mixed with 1/4 teaspoon ground cinnamon 1 teaspoon chopped walnuts 2 tablespoons water Wash and core the apple. Place it in a baking dish. Combine the butter, cinnamon/sugar mixture and walnuts. Fill the cavity of the apple with the mixture. Pour the water into the bottom of the baking dish. Bake at 375°F for 30 minutes. Serve warm. Makes 2 servings

Spinach, Egg and Cheese Breakfast Wrap     This is a featured recipe taken from The Biggest Loser Family Cookbook by Chef Devin Alexander Wraps are a quick and easy way to get plenty of nutrients any time of the day - if you fill them with smart choices. But be careful when choosing your tortilla. Many varieties are loaded with tons of sodium and don’t taste any better than healthier versions. 1 (7-inch) low-carb, whole wheat or multigrain tortilla Olive oil spray 3 egg whites 1 ounce (1/2 cup) finely shredded Cabot’s 75% Light Cheddar Cheese 1/4 cup fresh spinach leaves, stems removed Place a small nonstick skillet over medium-high heat and add the tortilla (no need to add any fat). Heat the tortilla until just warm, about 30 seconds per side after the pan is heated. Spray a small microwave-safe bowl with the olive oil spray and add the egg whites. Microwave on low for 30 seconds. Continue microwaving in 30-second intervals until the whites a...

My modification - no scallions... Tuna Cakes   This is a featured recipe taken from the Biggest Loser Premier Membership meal plan. Another amazingly healthy fish, a 3-ounce piece of tuna contains 1.3 grams of omega-3 and a respectable amount of vitamin D to boot. 1 can (5.8 oz) light tuna, drained 1 egg 2 tablespoons scallions, chopped 1/3 cup red bell pepper, diced 1/2 clove garlic, minced 2 tablespoons whole wheat bread crumbs Combine all ingredients and mix well. Shape the mixture into three small patty cakes and pan fry (use canola oil cooking spray) over medium heat for about 4 minutes on each side. Makes 3 servings

Patti's Melt     This is a featured recipe taken from The Biggest Loser 6 Weeks to a Healthier You By Cheryl Forberg, RD, Melissa Roberson, Lisa Wheeler and the Biggest Loser Experts and cast Season 9’s Patti Anderson says, "I made these yummy melts for me and [teammate] Stephanie before walking the Presidential Mile on the Ranch." This low-cal version of a classic breakfast sandwich won’t ruin your calorie budget - but it will give you the protein and fiber to start your day off right! 1 slice whole grain Oroweat bread or 1 Arnold Sandwich Thin 2 egg whites or 1 large egg 1 ounce lean, low-sodium deli ham or Canadian bacon Horseradish or mustard (optional) 1 slice low-fat mozzarella or provolone cheese Toast the bread. Meanwhile, in a nonstick skillet coated with cooking spray, cook the egg whites or egg. Remove the egg from the pan and set aside. Warm the ham in the same pan for a minute or two over low heat. Spread the horseradish or must...

    This is a featured recipe taken from The Biggest Loser Family Cookbook by Chef Devin Alexander If you time it so that the egg and the muffin are done at the same time, the heat between them will perfectly melt the cheese for this drippy sandwich that easily rivals your favorite fast food version. 1 strip extra-lean turkey bacon, cut in half crosswise Olive oil spray 1 large egg white 1 light multigrain or whole wheat English muffin (8 grams fiber per muffin like Thomas'), toasted 1 (3/4-ounce) slice fat-free yellow American cheese Place a small nonstick skillet over medium-high heat and add the bacon. Cook for 2 to 3 minutes per side, or until crisp. Remove from the pan and cover to keep warm. Spray a 3-1/2" or 4" microwave-safe bowl with the olive oil spray and add the egg white. Microwave for 30 seconds. Continue microwaving in 15-second intervals until it is just set completely. Assemble the sandwich by placing the bottom half of the warm E...

This one looked pretty interesting. I'm willing to try it.   This is a featured recipe taken from the Biggest Loser Premier Membership meal plan A little nonfat frozen yogurt with the baked bananas make this a delicious dessert without all that artery-clogging fat. 2 large bananas, cut in half 4 teaspoons brown sugar 2 teaspoons walnuts, finely ground 8 ounces nonfat vanilla frozen yogurt Halve bananas lengthwise and place in a microwave-safe baking dish. Sprinkle with sugar and walnuts. Cover with vented plastic wrap and microwave on medium until sugar melts and bananas are hot, 1 to 3 minutes. Top with yogurt and serve immediately. Makes 4 servings

This one will be modified as well (no Dijon Mustard).     This is a featured recipe taken from the Biggest Loser Premier Membership meal plan. The sweetness of the pineapple and savory of the ham and cheese are what make this an especially satisfying snack. 1 large lettuce leaf 1 teaspoon Dijon mustard 1 slice reduced-fat cheddar or Swiss cheese 1 slice extra lean ham lunch meat, 5% fat 1 ring canned pineapple, drained Spread mustard on lettuce leaf and top with cheese, ham, and pineapple. Makes 1 serving

I am going to try this recipe, but with almond milk.   This is a featured recipe taken from the Biggest Loser Premier Membership meal plan. Chocolate lovers, rejoice! Here’s a dessert that is decadent on the lips but won’t cling to your hips. If you substitute skim milk for the low-fat kind, the percent of calories from fat drops to 18 percent. 1 cup 1% low-fat milk 1 tablespoon sugar 1 tablespoon cornstarch 1/2 tablespoon unsweetened cocoa 1 square (1 ounce) semisweet chocolate, finely chopped 1/2 teaspoon vanilla extract In a small saucepan over medium heat, whisk the milk, sugar, cornstarch and cocoa until well blended; bring to a boil. Remove the saucepan from the heat; stir in the chocolate. Over low heat, bring the mixture to a boil, stirring constantly. Boil 2 minutes. Stir in the vanilla. Spoon the pudding into four dessert glasses or custard cups. Cover with plastic wrap touching the surface of the pudding, and refrigerate until chilled, about 3 ...

This recipe was taken from The Biggest Loser website. I am trying to find easy healthier meals that I can make in a small amount of time. There will be more post to follow. This is a featured recipe taken from The Biggest Loser Family Cookbook by Chef Devin Alexander. Sure, you’re familiar with strawberry shortcake… it’s just about the perfect summer treat. Well, here’s a new warm-weather fave that’s likely to please a crowd of any size and any age - and it certainly doesn’t hurt that you don’t have to slave over it for more than a couple of minutes. 4 low-fat, whole grain or whole wheat waffles 2 cups sliced fresh strawberries 1/2 cup fat-free frozen whipped topping, thawed Toast the waffles according to package directions. Place one waffle on each of 4 plates and mound 1/2 cup strawberries on top. Spoon 2 tablespoons whipped topping over each and serve. Makes 4 servings. Per serving: 113 calories, 3 g protein, 23 g carbohydrates, 1 g fat (trace saturated), 0 m...

I have been challenged by a fellow workout buddy to run one of the 5k's we are participating in with her. If you know me then you know I am not a runner at all. I have accepted the challenge though. I am always up for a challenge. I may not be able to run the entire race, but at least I am going to put forth the effort and make by best attempt at it. I am also going to join in on the 28 miles in 28 days challenge (I am a little late starting, but I will finish) as well. This can be run or walked (I will do a combination of both). What is life without some kind of challenges? I say these will only make me better and help me along my journey to a healthier me. These are the types of challenges I need in my life right now. I have a great support system of ladies who are on the same journey and they will not let me fail. They always push me to do more and to do better. So whenever someone or something comes along to challenge you don't be afraid. Take on the challenge with all you ...

I have a few upcoming 5k races that I have to prepare for as follows: Firefly Run: 5k Race 3/23/2013 in Plano TX (at night Glow Stick Walk) Fair Park 5k Urban Dash 6/1/2013 Dallas TX Splash Dash Race 7/27/2013 in Mansfield TX (this one looks like a lot of fun- will have water involved) I am getting in the mode of doing a lot of walks like I was at the beginning of 2012. I did my first walk April 2012 for the March of Dimes and I loved it. It was supposed to be a 5k (about 3.1 miles), but ended up being 5 miles. I completed the entire walk with no issues, no pain, no breaks at a nice fast paced walk/run. I really felt like that was a huge accomplishment for a first timer. I am actually going to train for the upcoming walks because I would like to be able to do more running than walking on these. I figured out my training schedule that will go along with my regular workout schedule and it is going to be very busy, hectic and I will have to push myself to stay with it. ...

This is a crazy jump rope circuit a workout sister of mine found. I am going to give it a try and hope I don't die 5 times before I complete it one time. (I have to go buy my jump rope first lol). It's as follows: 1 minute jump rope 25 burpees 1 minute jump rope 25 push-ups 1 minute jump rope 25 squats 1 minute jump rope 25 leg raises 1 minute jump rope 100 mountain climbers 1 minute jump rope 10 frog jumps 1 minute jump rope 40 walking lunges 1 minute jump rope 25 squats 1 minute jump rope 25 push-ups 1 minute jump rope (Rest 2 minutes then repeat as needed) Now my workout sister (who shall remain nameless at the moment) says to repeat like 2 or 3 times...She really tryna kill me 20 times

A coworker sent out an email with a link to something that was discussed on the Dr.Oz show, garcinia cambogia. It seemed pretty interesting so I decided to do a little research of my own. Here is what I found: Garcinia cambogia (GC) is a fruit frm India and Asia that kinda reminds you a small sized pumpkin. It is found in a number of standard weight loss supplements, the most popular being Hydroxycut. That kind of turned me off to be honest because of things that I have heard about Hydroxycut. The extract of garcinia cambogia,referred to as hydroxycitric acid (HCA), is an effective appetite suppressant and fat burner (amplifies the effects of the natural substance). GC works to slow down the enzyme in the body that create fat. From what I researched GC works, but some people have experienced minor side effects like nausea, headaches or stomach discomfort. With the information I found I am still on the fence on whether or not this is something I want to try.

I took my first trip to Sprouts today and it will definitely not be my last. I went in thinking that it was going to be very expensive for whatever items I was able to find. I went in with a $20 and didn't even spend it all. I purchased Choolate Almond milk, mint n honey tea and items to make my own trail mix all for $7.57. I did see other items that I would like to purchase so I'll have to make a trip at a later date where I can really go through the store and see what all is there for me. Everyone always says that it is soooo expensive to buy the more organic items, but that theory was proven wrong in my case. Whatever I spend will be well worth it for what I am trying to do for myself.

Soooo I am about 5 or so pounds away from another goal of mine. That goal is to be under 300 pounds. Yes I said it and I put it out there. I started this blog and said I was going to be totally honest. I don't have a specific number I want to end up at, but I do have a size preference. Hopefully, it won't be long before I can post my "I accomplished this" blog post. Let's see how it goes.

As I have gotten a chance to talk to some of the women in my circle, especially workout circle, it seems that we are very similar or have been through a lot of the same/similar situations ranging from depression, weigh issues, self-esteem issues, being parents, etc. I look at this as God knows the people you need to be around and the right time to put them there. I see the relationship as a way to be able to help each other out, motivate and encourgage each other. It works better when you are being pushed by a person who has been through a similar situation as you or have had the same or similar feelings that you have. They may have information on the subject that you do not or know resources that you have no clue about. A good circle of people in your space can be a wonderful wonderful thing especially when you all are working toward a common goal and are able to help each other along the journey.

I borrowed these from a fellow blogger who also happens to be a workout buddy of mine. She and a few others in our workout circle have motivated, encouraged and pushed me to do things that I thought I would never be able to do when it comes to working out. I am thankful for the circle of women I have been blessed to come in contact with.The following assist in keeping me motivated to continue my journey to a healthier me....

Well I've finally come up with my new workout schedule. Gotta find more time to get it in with me working 40+ hours a week. So here goes: Mondays- BodyPump and CardioDance Party Tuesdays and Wednesdays- walk my neighborhood @ least 2 miles each day Thursdays- TurboKick and Total Body Conditioning Saturdays- Total Body Conditioning, TurboKick and HipHop This is a good start and I'm sure I'll  be making more changes.

OMG!!! So I'm in the office and a co-worker comes over to me and we discuss the calories being consumed in a Chick Fil A breakfast sandwich. Neither one of us have ever taken the time to look at this prior to today. So I am blown away at the actual number. The breakfast sandwich (no egg or cheese) is 440 calories and a large sweet tea is 220 calories. I usually get the combo which includes hashbrowns and I add egg and cheese to my sandwich. My tea is medium. I'm not going to say that I will never eat this meal again (because I like it), but I will say that I am going to cut down drastically. It got me to thinking about other meals that I eat while at work because of the convenience and price. I get what I call my "Po Man's Meal" from Taco Bell. For $2.80 I get a 5 layer burrito minus the bean, a small bag of chips and 16 or 20 oz drink that comes out to 970 calories. I have got to do better with this and make better choices. Now that I am actually seeing the numbe...

Soooo...I tried a new class at the gym today, BodyPump. It's basically a pumped up version of the Total Body Conditioning class I take. I'm proud to say I made it and didn't die. I did have to push a lil bit harder, but I got the job done. I also did my regular TurboKick class. I feel really good right now and have found another class to add to my schedule. There's no stoppin me. I'm on a mission.

So my next steps on my journey are to incorporate my vitamins, supplements and do a real good cleanse. I'm working on an updated workout schedule for myself and improving my eating habits. The latter will be my biggest challenge because I love sweets and pasta (mac n cheese). Pray fa me...

Well did my first workout of the new year this past Saturday and boy was I in for a treat. The usual workout is Total Body Conditioning for an hour, TurboKick for an hour and maybe 30 minutes of CardioDance party. Little did I know my instructor for the last class was not there so it was substituted with another hour of TurboKick. Don't know where the energy came from, but I pushed right on through. You never know how far you can go if you never try.

Hey there. I'm new to this blogging thing, but wanted to give it a try. I'm on a journey right now to a healthier me and I'm inviting you along for this trip.