Flat abs in 5! 

I like this sequence since it’s short and effective. But remember – consistency is key. So this is not a workout to do one time for five minutes.

Try adding this onto your regular work out every day or do this every day for five minutes and feel yourself get stronger as you move through the week!


Will you be trying this today?

xxSerena 

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How to lose your love handles fast!

There’s no such thing a spot training-training one part of your body to lose fat in a particular area. But you can strengthen certain muscles. 

So in addition to regular cardio exercise and flexibility training, here are some great muscle conditioning exercises to target your midsection, namely your love handles!


Have you tried these exercises before ? 

xxSerena 

Asian-style marinated chicken with Chinese rice 

My third chicken marinade is Asian style! This marinade has Sirracha (hot), soya sauce (salt), a dash of fish sauce (ferment), rice wine vinegar (sour), sesame oil (flavour) and sweet chili sauce (sweet)!


Does chicken with rice, which I made using Asian spices.


I diced the chicken and pan fried it until fully cooked in some olive oil.



Was totally delicious! 

xxSerena 

Communication is listening, hearing and talking, both ways.

Let me break it down. You have a negative opinion of something. Someone else thinks the opposite! They think that working out with pink leg warmers and a thong is hot! You think it takes away from the discipline of working out.

LOL> funny example, I know.

It’s hard to hear when someone disagrees with you. They may think it’s judgmental and don’t like you passing judgment on something you thought was kind of fun or not that serious.

Do you have a pink leg warmers and thong issue with someone?

In the end does it really matter?

I think listening and sharing ideas is important. Maybe you’re assuming that the person in the thong or the person appreciating it doesn’t have appreciation for the discipline needed to work out.

Maybe they’re assuming you’re a hard head and can’t have fun.

But in a calmer time, maybe success looks like both parties listening and trying to understand what’s important to each of them.

In conclusion, understanding takes action two ways. It’s listening to what the other person thinks, it’s not assuming. Because when you ASSUME you make an ASS out of U and ME (wink, wink!)

communication

 

xxSerena

 

 

Loving the vegetable pho soup 

It’s filling, gluten free, vegetarian and tastes fresh! It’s vegetable pho and it’s important that you find one that you like. 

Since good authentic pho isn’t easy to make, (often broth takes hours to make and the consistency of noodles can be finicky) I think it is important for you to find a good vegetable broth from a restaurant that you love!

I am so happy to say that I have found one. Other restaurants had broth with too much weird stuff in it, there was salad and cucumbers in my noodle soup, totally unacceptable!

But not this one.


And, did I mention that this restaurant is close to my house?

The broth was clear, delicious and fresh. Vegetables perfectly cooked. Very fresh. And a great selection. I got carrots, onion, broccoli, cabbage, Red peppers, celery … And the noodles were awesome.


Vegetables are nutrient dense foods, this soup filled me up. it was totally satisfying. And the best part? This huge bowl of soup has 300 to 400 cal in total!

What is your favorite dish to order in a Vietnamese restaurant?

xxSerena

Marinated chicken with potatoes 

In accordance with my marination series I will now announce my second marinade! 

It is garlic herb seasoning and extra virgin olive oil. 


It wasn’t bad. I could definitely taste the marinade because I left it on overnight and it was very garlicky.

This time I decided to boil some diced red potatoes to eat with the chicken.


I decided to cook some diced onions, add the chicken and then eat over the boiled potatoes. I did need to add some mustard and sweet chili sauce for chicken. 

I diced the chicken too: 


Turned out pretty good. In the middle of my cooking, I got a very exciting package from FedEx, delivered priority overnight:


But that’s a tale for another day. Let’s get back to that chicken, shall we?!?


So filling. Totally boring compared with all the yummy stuff out there but it’s lean, helps muscle growth and aids fat loss! 

xxSerena 

Marinating organic chicken breasts meal prep

I finally found a pack of organic chicken breasts at Costco. 


I decided to divide the pack into three. Two chicken breasts per freezer ziplock bags. 

I washed them, dried them and marinated the first two in freshly dried basil, extra virgin olive oil and balsamic vinegar. 


Chicken breasts are versatile since you can eat them or cook them so many different ways. I will share with you the other two marinades in future blog posts.

For the basil, extra-virgin olive oil and balsamic vinegar marinade I decided to pan fry the breasts after marinating for eight hours.

Then I served over chopped greens and a quinoa kale mixture.


I made an extra serving for lunch at work the next day.


It was good. Next time I will add half an avocado and a extra drizzle of balsamic for more healthy fat and flavour. 

What’s your favourite marinade for chicken breasts? Look for future blogs to see how I marinated the other two servings! 

xxSerena 

3 Day Juice Cleanse: what, why and results!

After a two of decadent vacations in NYC and Montreal, fiancé and I both felt we needed to give our digestive systems a break.

So we had our fill of black-and-white cookies, donuts, ice cream, poutine, Burgers and fries after midnight, donairs, chips, milkshakes, the odd salad here and there, bottles of wine in the park and desserts galore.

But after it was all said and done, summer officially wrapped up, the leaves started turning yellow, we both decided on a three day juice cleanse each.

Perfect way to start the fall season!

I decided to try the three day juice cleanse at Freshii, because I’m Canadian, and there was a convenient location on the way to work.

Here are some things that I had going for me before the juice cleanse that I recommend:

1. I had a partner to do it with. This helps with morale, motivation and understanding for both of you! It’s a great advantage.

2. I did some research about different juice cleanses in my area.

3. I researched what others had gone through on their cleanses.

So I called the Freshii located on the way to work the day before I wanted to pick up my juices. So exciting!

This cleanse is comprised of four juices, which you drink about 2 to 3 hours apart, water in between and then finally a metaboost salad.

Day one:

  • I drank my juice is in the order that I was supposed to. She had each juice numbered. I didn’t like any of the juices so I drink them quickly, rinsed out the glass with filtered water, drink that quickly and just kept peeing the whole day!
  • After my third juice my head started throbbing, I was getting irritated, hungry, a little slow, and experienced a foggy brain.
  • I drank as much water as I could, went shopping with a supportive girlfriend, and ate my first metaboost salad while she ordered a delicious beef udon soup from the food court!
  • She felt bad, but I told her not to! I knew what I was getting into, and I agreed to do this!
  • I really enjoyed the salad. It had field greens, kale, edamame, mango, goat cheese, almonds, carrots and a balsamic vinegrette.
  • I went to sleep fully hydrated but kind of hungry, wondering what I had gotten myself into.
drink juices every 2 1/2 to 3 hours apart in this order: green energy, carrots zinger, mighty detox, then red power. Photography by Serena Alibhai
approximately 600 cal, spinach, kale and field greens, goat cheese, mango, almonds, carrots, edamame, balsamic vinaigrette
Yes I used ALL the dressing! Salad was very good. Also it satisfied my hunger! 


Day two: 

  • I didn’t wake up feeling hungry. That was odd I thought. I sipped some water and waited a little longer to drink my first juice.
  • I was peeing more today. A lot. Like every two hours for sure. Maybe every hour and a half.
  • I continue to supplement my juices with a cool filtered water immediately after.
  • And then the miracle happens. My eyes become clear. I feel happy. There is extra energy in my step. The words come easy. No more brain fog. No more headaches.
  • The juices are tasting better now. Not like day one, where they were gross.
  • I eat the salad that evening with vigor. I love it.
I didn’t enjoy the juices enough to sip. I gulped them down! 
After drinking each juice, I filled up each container with cold filtered water, gave it a swish and drank that too! 


Day three:

  • I was very impressed with the way my waist looked and felt this morning!
  • I’m dreaming about what I’m going to eat tomorrow. I’m imagining vegetables in a clear broth with rice noodles.
  • For the third night in a row, I’ve had very vivid dreams, complex storylines, a lot of color, vibrancy, and I wake up feeling refreshed. My dreams are interesting movies that I even remember after I wake up!
  • At night I dream about cheating. I dream about eating real food. But instead, I drink water.

Final conclusions and realizations: 

  • Again? Yes, I would do this again. My body felt lighter, clean, better than before.
  • Vivid dreams? First, two days after, explained that one of the symptoms of a juice cleanse is a detoxification of the penial gland, deep inside the brain. This results in vivid clear dreams.
  • Weight loss? I lost five pounds, and so did my fiancée, on a different juice cleanse. But I don’t expect to keep that weight loss. What I loved though: I kept two pounds off a week later.
  • Cost? Was it worth it? This juice cleanse cost $80 for three days. Totally worth it. Convenient. Simple. Worked for me.

Feel free to ask questions you guys!!

xxSerena