Monday, December 27, 2010

What's your purpose for 2011.....

Set Your Goals and See Them Through!
Each day we have a chance to do better then we did the day before. Every year as December comes to a close and January approaches we have high hopes of making a difference from the year before. How many of us FAIL to truly commit to our goals?? I know I do!! I get all fired up and ready to go, and then I begin to slip. For 2011 it's a chance to create a NEW YOU!! Who's in?? START NOW...

Tips from Tosca Reno author of "The Eat Clean Diet."

1. Choose and define your goals.

Pick your goals and define each goal in one sentence. Make the sentence clear and concise. Putting your goals into words will help you visualize your path toward the target.

2. Make a detailed plan for each goal.
Set schedules, create positive incentives for yourself, identify which resources (such as time, space and money) you will need and, finally, define how you will maintain discipline in your plan. When I first started on my fitness journey I blocked off dates and times for the gym and made sure the kids had someone to look after them while I was working out. I created the time and space I needed to achieve the goals I had set for myself.

3. Set a reasonable time frame.
You’re much more likely to achieve your goal if you set out a reasonable time period. This goes especially for weight-loss or fitness goals – the more suitable your time frame, the more sustainable and maintainable the results will be. At first, I wanted to see instant results from the adjustments I had made in my life. Instead of weighing myself down with unrealistic expectations, I learned to be patient and satisfied with the results I did earn.

4. Post your goals where you’ll see them.
Put your goals in your wallet, on the bathroom mirror or in your office at work. Read them every day, reflect on them and don’t let them out of your mind. Awareness of your goals will help you stick to them when you’re facing a moment of weakness.

5. Reflect and reassess your plans (if need be).
Sometimes our original plan doesn’t go as we expected or is no longer effective. Regularly reflect on your goals and assess whether or not your game plan is helping you achieve them. If it's not, then figure out what you need to change.

6. Share your goals with someone you trust.
Having someone else in on your goals will help you reach them – you can never have too much support! Your confidante can offer you advice and motivation, or simply be there if you need to talk about your plan for the year. Once my kids understood my goals, they became my greatest cheerleaders and were able to support me through my journey. That type of support is priceless and it propelled me through the days when I felt like giving up.

7. Believe in your ability to achieve your goals!
Trust your capacity to reach the goals you’ve set for yourself. I know that if you follow the steps I’ve outlined in this newsletter and have faith in yourself, you will achieve everything you put your mind to!

Monday, November 29, 2010

Holiday Eating Tips

Cheat to Win - Weight Control in the Holiday Season
Thursday, April 08, 2010 by dotFIT experts (Neil)

Be free to indulge in holiday cheer without sacrificing your fitness goals. Believe it or not, you can start the New Year in BETTER shape than you are now while still enjoying parties and seasonal foods during the holidays.

"Control the CALORIES so you can cheat when you want to. Consistently controlling appetite during the holiday season is difficult at best, so I don’t even try when confronted with any holiday party – especially because I don’t want to. In fact, people always ask me, “how does anyone control themselves at parties?” and I simply say “don’t”. My advice has always been the same since my bodybuilding days: first, set a small weight/fat loss goal starting in early November. Next, cast aside all previous “dieting knowledge,” books, friends’ well-intended but generally bad advice. Stick with the undisputable truth, which is the fact that any calorie burned cancels any calorie consumed, period. And the reverse is true: any calorie NOT consumed is one that won’t need to be burned, which forces your body to burn its stored calories or fat. In other words, when it comes to weight management it’s not WHEN or WHAT you eat and do, but HOW MUCH you eat and move over any given time frame."

"Control the AVERAGE daily deficit. There is a certain daily caloric deficit a person must average in order to lose a specific amount of body fat in a designated time frame. Your average weekly weight change, quantified as pounds and/or body fat percentage, validates the size of your deficit regardless of what you think you ate or recorded."

"The key during the holidays is to focus on the average deficit rather than your daily deficit. This is because you most likely will not be able to reach your goal deficit on the “party days,” but you can compensate on other days in order to remain perfectly on target."

What I get from this wonderful article is:
1. EAT CLEAN most days of the week (5+ days)
2. Get your water in 2 liters at least (help flush out the toxins)
3.. Hit your workouts hard (park the car futher away from the gym or the store and take a few extra steps.)
4. Don't beat yourself up on slips you may have (it only makes it worse).
5. Enjoy the Holiday season in MODERATION!!

HAVE a Health junkie Happy Holiday Season!!

Check out for more awesome tips

Wednesday, November 17, 2010

Sexy arms for the holidays

Here's a simple workout that you can do at home or the gym. Give it a try and let me know how you feel.

1. Do 3 sets of 15 for each exercise. You can use dumbbells or even cans of soup if your just getting started.

2. Rest no more than 30 seconds between sets, gotta keep the heart rate up.

3. Lift at least 2 times a week with 48 hour rest between (i.e. Tuesdays, Thursday). For best results lift 3 times a week. If you’re short on time you can do just 2 sets of each exercise.

4. Make sure you warm up 3-5 minutes and cool down and stretch after your done. Helps prevent injury and rewards your body for the hard work it performs daily.

5. Its your workout, listen to your body and challenge yourself...a little or a lot!

Chest press- lie on a mat/floor, bench, or stability ball with dumbbells.

(Tips: Hands shoulder width apart with your knuckles to the sealing. Target is over the center of your chest. Inhale on the way down, exhale as you squeeze through your chest on the way up.)

Chest Fly- lie on a mat/floor, bench, or stability ball with dumbbells.

(Tips: Hands face in towards each other. Elbows soft, inhale on the way down, exhale as you squeeze through your chest on the way up.)

Wide Row- Standing up, hinge from the waist, elbows are out wide,

(Tips: brace your core; look at the floor about 5 feet in front of you to help keep your spine long. Draw your shoulder blades down into the spine. Visualize squeezing a penny between your shoulder blades.)

Narrow row- standing up, hinge from the waist, elbows in narrow-

(Tips: brace your core; look at the floor about 5 feet in front of you to help keep your spine long. Draw your shoulder blades down into the spine. Visualize squeezing a penny between your shoulder blades. You can fill your elbows brush by your rib cage as you pull back.)

Bicep curl- hands by your side, palms up

(Tips: elbows under the shoulder to help stabilize and keep the work in your biceps. Curl up towards your chest and extend down to your thigh.)

Triceps kick backs- hinge from the waist, elbows at 90 degrees by your rib cage

(Tips: kick arm straight back, feel the squeeze at the top. Keep spine long.)

Triceps dips- seated, hands by your glutes, lift up

(Tips: lower down to where your elbows are at 90 degrees and then push up.)

Dumbbell overhead press: Elbows at 90 degrees

(Target zone from your ears to the ceiling)

Dumbbell lateral raise: Elbows by your side, slightly in front, lift to shoulder level

Push-ups: hands out wide, knees hip width apart, spine long

(Tips: looking about 2-3 ft in front of you. Lower down to 90 degrees and push up)

Plank: hold for 30sec to 1 min

Side plank: hold 30 sec each side

Happy Holidays and Happy Lifting!!

Thursday, October 21, 2010

Perfect Timing....

It's important to reward yourself when you've reached a goal that you've set. I was reading in my runner's world magazine and they said that getting a massage once a week helps prevent muscle soreness and injuries. Go have A SPA DAY!

Check out the November 2010 issue "Perfect Timing."

Go to

Quick Black Bean Chili

1 cup chopped onion
1 cup coarsely chopped red bell pepper
2 TBS. finely chopped jalapeno pepper
2 TBS. snipped cilantro
1 tsp. vegetable oil
2 garlic cloves, pressed
2 cans (15oz) black beans, drained and rinsed
1 can (16 oz.) fat-free refried beans
1 can (14oz) fat-free vegetable broth
1 TBS lime juice
1 tsp ground cumin

Yield: 4 servings

Chop the veggies and saute them with jalapeno and garlic. Add black beans, refried beans, broth, lime juice and cumin; bring to a boil. Reduce heat; simmer, uncovered, 10 minutes. Remove from heat; stir cilantro into chili. Top with 2 TB. sour cream if you'd like.

Autumn Minestrone Soup

*Serves 6
1 tablespoon olive oil
1 onion diced
6 ounces turkey or regular bacon or ham chopped
2 cloves garlic finely minced
2 (14.5 oz.) cans diced tomatoes
2 (15 oz.) cans Great Northern beans, rinsed and drained
½ cup chopped carrots
2 celery stalks, chopped
¼ cup chopped flat-leaf fresh parsley
2 potatoes, peeled and diced (I leave the peels on with red potatoes)
1 zucchini, diced
1 teaspoon dried thyme
3 cups chicken broth
1 cup water
1 teaspoon salt
½ teaspoon pepper
½ cup to ¾ cup small pasta
Heat the oil over medium heat in a large pot until shimmering. Add the onion and bacon and sauté until the onion is translucent, stirring frequently. Add the garlic and stir, cooking for one minute. Add all the other ingredients except the pasta and simmer, stirring occasionally, partially covered for 20-30 minutes, until the vegetables are tender. Add the pasta and simmer for 10 minutes longer. Serve.
Recipe Source: My Kitchen Cafe

Fall treats in MODERATION..

I'm not saying these PUMPKIN cookies are healthy, but they are yummy!!
Easy to MAKE:
1 box spice cake mix
15 oz. plain pumpkin
chocolate chips (optional)
Mix together and cook on 375 for 10-12 min

Saturday, October 2, 2010

It's time to be HONEST with yourself

Are you frustrated or unhappy with your fitness goals right now? If so, I want you to ask yourself..."How is my Eating?"

Take a moment and write down what you've ate & drank in the last 24 hours.
(every little bite & lick)

One of the biggest factors in the role play of weight loss/maintain is our EATING! Sorry if you didn't want to hear that, but it's the truth. Think of your food as fuel, and you want to fill your body with the best so you can accomplish all your hopes and dreams.

Healthy Eating Patterns...

Check out this website:

Thursday, September 9, 2010

Breaded Garlic Chicken in Lemon-Butter Sauce

For more yummy recipes check out

*Note: if you prefer more sauce, since this makes a lighter, smaller amount of sauce, consider doubling the sauce ingredients.

4 boneless, skinless chicken breasts1 cup seasoned flour (1 cup flour, 1 teaspoon salt, ½ teaspoon pepper)5 cloves of garlic, finely minced (see garlic tutorial here)1 tablespoon parsley flakes or 1/4 cup chopped fresh parsley2 tablespoons freshly squeezed lemon juice, from about 1 lemon3 eggs1/3 cup finely grated Parmesan cheese1 tablespoon olive oil5 tablespoons butter
Place the seasoned flour in a large gallon-size ziploc bag. Set aside. In a shallow pie plate, beat the eggs until mixed and add the Parmesan cheese. Whisk to combine. Set aside.
In a large skillet, melt one tablespoon butter and one tablespoon olive oil over medium heat. Let it begin to heat and sizzle while you prepare the chicken but be careful not to let the butter burn and turn brown.
Put the four chicken breasts in the bag with the seasoned flour, close the bag, and shake to coat the chicken in the flour. One by one, take the chicken out of the bag and dip into the egg/Parmesan mixture. Place the chicken carefully in the skillet with the hot oil/butter. Repeat with the other chicken breasts. Let the chicken cook on the first side, without moving or flipping the chicken, for 1-2 minutes until a nice, golden crust has formed. Carefully, using a wide spatula, flip the chicken and let it continue to cook for 1-2 minutes on the other side until it is golden brown. The chicken will flip easiest if it has had time to sizzle and cook to form a nice crust.
Remove the chicken to a 9X13-inch pan. Set aside while you make the sauce.
In the same skillet that you browned the chicken, melt the remaining four tablespoons butter. Add the minced garlic, lemon juice, and parsley. Simmer the sauce for 1-2 minutes, stirring and scraping up any browned bits that were on the bottom of the skillet.
Pour the sauce evenly over the chicken breasts and bake for 35 minutes, until the chicken is cooked through. Serve over noodles, rice or potatoes.
*use whole wheat flour, brown rice or whole wheat if you'd like

No weights, no worries!!

Here's a pure body weight strength training workout. It's time to rock our jeans


March in place for 1 minute

March out-out-in-in (wide) 1 minute

Lunge it side to side for 1 minute

Jumping Jacks for 1 minute

High knee run for 1 minute

quickly stretch the body

Now lets get into the workout

Wall sits 1 minute

8 pulsing squats followed by 8 jumping squats (alternate for 1 minute)

12 push-ups hands out wider than your chest (start on toes/ then drop to knees)

12 tricep push-ups bring the hands into shoulder width apart

(start on toes/then drop to knees) Even if you only get one on your toes...its all about progression.

Mountain climbers for 1 minute

(in push up position alternate bringing your knees into your chest)

12 (one each side) Alternating forward stepping Lunges (chest lifted, shoulders drawn down and back in towards your spine, knees in line with your toes, feet hip width apart.

Plyometric lunges for 30 seconds (same set up from above)

Supermans (lying face down lift the arms and feet up, while bringing the arms back to your you are swimming)

Plank for 45 seconds

Side plank 30 seconds each side

(you can do them on your knees or toes, draw the belly in and squeeze the butt)

12 Alternating backward stepping lunges each leg(same lunge set up from the forward stepping)

Isometric hold push-up for 30-45 seconds(hands out wide start on your toes and drop down to your knees when you need to. Come down to the bottom of the push up and hold it, brace the core).

Repeat 3 times and finish up with 25 minutes of cardio. Print it off take it to the park, home, or gym.

READY, SET....GO (email me how you feel afterwards!!

If you have any questions don't hesitate to ask

Thursday, August 12, 2010

Baby steps...

Everyday is a new day and a new chance to do better then we did the day before. I'm currently studying for my AFAA personal training certification, I love learning about my health passion.
I read something that really caught my eye..."clients typically can list many negatives involved with exercising (sweat, need to shower, no time, etc.),but the can rarely list more than two benefits." Unfortunately we are all more willing to find an excuse for anything in life that may be able to benefit us, or maybe I just do that ;-).

So my challenge is to drop the negative thoughts and change them to positive ones. Let's see how much more we can accomplish. Things that we may think are difficult, will actually be easier then we think. "I CAN'T," IS A VERY BAD erase it from your vocabulary!!

My goal is to stretch and meditate more. I always make the excuse that I don't have time, and I do...I just really choose not to.

What is your goal and motivation going to be???

Grilled Fish Tacos

1 mango, peeled, pitted, and cubed

1 avocado, pitted, peeled , and cubed

1/2 red onion, finely chopped

juice of 1 lime, plus wedges for garnish

Chopped fresh cilantro

Salt and black pepper

Canola Oil

2 large mahimahi fillets (I used talapia instead...its what I had)

1 tsp. each: cumin, paprika, cayenne, oregano, black pepper, & salt

mix it together and rub on the fillets before cooking

8 corn tortillas

2 cups finely shredded red cabbage

How to Make it:

Mix the mango, avocado, onion and lime juice in a bowl. Season with cilantro and salt & pepper.

Heat a grill or stove top grill pan cook the fish until done.

Warm the tortillas.

Break the dish into chunks and divide among the warm tortillas. Top with the cabbage and the mango salsa. Serve with lime wedges

Makes 4 servings/cost per serving: $2.97

380 calories/ 11g fat/ 240 mg sodium

You can substitute the fish for grilled chicken if you would like.

From "Cook This, Not That!"

Saturday, May 15, 2010

Circuit training

Here's a workout from "Making the Cut" by Jillian's altered a little, but for the most part she will kick your butt just like she does in the LAST CHANCE Workout on the Biggest Loser favorite show!!

Here's a workout that hits your chest and triceps as well as lower body circuit
Circuit 1
Dumbbell presses on body ball- perform 20 reps.
Dumbbell flys on Body ball- at the top of the move crunch up with your abs/ perform 15 reps
Squats- (no weight o 50 as fast as you can with correct form or course:)
One minute sprint in place or straddle run on and off the bench

Circuit 2
Plank hold for 10 sec.
Tricep push-ups x 5
Side plank for 10 sec.Plank for 5 sec.
Tricep push-ups x 5
Side plank for 10 sec.
Plank for 5 sec.
Burpies x 10 (you squat down and touch the floor and then jump straight up)
Sumo squats (legs are wide with toes turned out) x 50
One-minute sprint in place or run up and down on the bench

Circuit 3
Frog push-ups x 20 (your legs are out like a frogs legs)
Squat thrust x 20 (you are in push up position and you jump your feet in towards your hands) after you finish hold a squat for 30 seconds.
W Shoulder presses with Leg extensions (you do 10 on each side) You balance on one leg and extend the other one out as you push your arms out wide overhead.
Jump rope for 1 minute

Circuit 4
Bench dips x 20
Rope Tricep presses to muscle failure
Static lunges with Lateral shoulder raises x 10 each side
Mountain Climbers for 1 minute
Boat Pose (hold for 30 sec)

Circuit 5
Jump rope for 1 min
Bicycle Crunches x50 (25 each side)
Extended Plank for 30 sec (push-up position with your hands out slightly in front)

Now go hit some cardio for 20-30 minutes

Banana Protein Muffins

I love making these on the weekends for the whole family to enjoy!! Give them a try.

2 1/4 cup plain oats
11 egg whites
1/2-cup fat free cottage cheese
4 TB cyto sport vanilla protein powder
1-1/2Medium bananas
1 cap full of vanilla
1/2 cap full of banana extract (optional)
1 ¼ tsp baking powder
1 TB cinnamon
4-5 full droppers vanilla stevia (or to taste)
SERVING SIZE TOTALS (Divide muffins by 7. This generally makes 2-3 muffins, depending on size of muffin tin)

BANANA: Tastes best if you use ripened banana. If you do not have a ripened banana, take ripe banana and mash up in bowl. Microwave 1 min. (This will release extra banana flavor).
OATS: Blend well creating oat flour.
SWEETENER: If you do not have vanilla stevia, you can use Splenda (1 1/2 cup baking Splenda).
Directions: Preheat oven to 375. Blend all dry ingredients together. Add in mashed banana, cottage cheese, and other wet ingredients using pulse option on blender. Blend approximately 1 min or to a thick batter. Pour in to well sprayed muffin tins. Bake 30-40 min or until edges of muffins are slightly crisped. Remove from oven, take knife and carefully cut around edges muffin tin to help remove when cooled. Recipe is designed for 7 days. (Ex if you got 14 muffins out of batter, you would have 2 muffins for your serving size).
TIPS: These are great to freeze and reheat in microwave or in frying pan sprayed with Pam, cut down the center. Also tastes great if consumed frozen. Finish this meal by adding sliced raw veggies such as cucumbers, celery, and bell peppers. This is a great meal to take on the road. Store muffins in fridge or freezer. These are a great way to get protein in to your kids without them knowing. You can even add shredded zucchini. As long as you have vanilla stevia, you can blend in anything. For children, add fat free cool whip, butter, and cinnamon on top!

Cal 170 Car 125 Fat 2 Pro 13 Fiber 7

This is another yummy recipe from Live The Life check out their website on the side bar!

Thursday, April 29, 2010

Chocolate Banana Chocolate Chip Ice Cream

1/2 c. low fat cottage cheese
1 TBS. Skim milk
1 TBS. vanilla protein powder (optional)
1 TBS. baking cocoa powder
2 TBS. chocolate chips
1/4 of banana
couple drops of vanilla stevia
blend in a magic bullet or blending device
put in freezer for 10-15 min and top with some cool whip

Wednesday, April 28, 2010

Roasted Eggplant Pizza with Goat Cheese

Whole Wheat Pizza Dough (I bought mine from Fresh N' Easy)

Topped with:
Caribbean Sauce
1/2 Cup light brown sugar
1/4 Cup water
1/4 Cup ketchup
1/4 Cup light corn syrup
1/4 Cup minced white onion
2 Tablespoons red wine vinegar
1 Teaspoon minced garlic
1 Teaspoon lemon juice
1/2 Teaspoon salt
1/2 Teaspoon crushed red pepper flakes
1/4 Teaspoon ground black pepper
1/8 Teaspoon dried thyme
1/8 Teaspoon ground allspice
-Roasted Egg Plant
-Sauteed Red Peppers and Red Onions
-and sprinkled with Goat Cheese

I got this recipe off my friend's blog A Lemon a day (check the side bar). It was a hit! I served it with a nice green salad. Perfect food for spring weather.

Monday, April 26, 2010

Time to step outside of the box....

WHAT IS YOGA? The word yoga means "union" in Sanskrit, the language of ancient India where yoga originated. We can think of the union occurring between the mind, body and spirit."Definition by Ann Pizer from
How many of us like to work it hard day in and day out, without really stretching and relaxing the body?? I'm guilty of it 90% of the time. So my goal is to incorporate more yoga into my life regularly. So here is a routine for mixed level yoga class. Try it and enjoy the mind, body, and spirit connection.

Sun salutations A & B
Chair Chair with prayer twist
Chair with Extended Twist Forward Fold
Vinyasa Flow
Warrior 1
Warrior 2
Reverse Warrior
Warrior 2
Warrior 1
warrior w/ forward flexion
Warrior 3
Forward fold
Vinyasa Flow and repeat other side

Downward facing Dog
reverse triangle
split stance (option 2. half moon)
Back to Downward facing dog
Repeat other side
Child's pose
Downward facing dog to 1 leg
downward facing dog to pigeon(options 1. stay lifted on arms. 2. bring the body down to the mat 3. come into full royal pigeon)
push back into downward facing dog and repeat other side

Forward fold
Mountain pose
Balance:Tree Pose(options 1. Keep a hold of the foot 2. bring hands to prayer w/ small knee bend 3. deepen knee bend)
Dancer (option lengthen the pose) bring it down to the floor for abs and stretching onto all fours w/ spinal balance or 1/2 bow (option 1. extend r leg outward 2. with r leg extended, reach outward with the L arm. 3. reach the L arm back and grab the R ankle in a 1/2 kneeling bow.)Child's pose
repeat other side
Cat/ Cow stretch
Boat pose
Seated Forward fold
one leg straddle stretch (R & L)
Seated straddle stretch
Cobblers pose
Happy Baby pose
Corpes Pose (Savasana)

If you have any questions let me know....I will be happy to answer your questions

Tuesday, April 13, 2010

Take a minute and watch this beautiful story.....

What do you think now??? I had the opportunity to see this video back in January at a convention I went to and was blown away. I felt every possible emotion....and then I thought WOW, I've wasted some valuable time with some pity parties!! Here's the thing..we all have challenges in our lives. We are here to be able to learn and grow into that beautiful person that we want to be. Start believing in YOU!!

Tuesday, April 6, 2010

Tasty Salad for Spring Time!

Grilled Chicken Salad, with cranberries, advacado, and goat cheese

You'll Need:
12 oz cooked chicken
12 cups arugula
1/4 cup dried cranberries
1 avocado, pitted, peeled, and sliced
1/4 cup crumbled goat cheese
1/4 cup walnuts, roughly chopped
salt and black pepper to taste

Combine it all in a large bowl and toss it together. I put the avocados on the side and add them to each salad separately. You can toss it all together if you'd like to. Top off each salad with 1-2 TBS. on Newman's Light Honey Mustard Vinaigrette. Serves 4

I got this recipe from "Cook this, Not that!" I altered it a little

Monday, April 5, 2010

Total Body Workout

Bodyweight squat (20 reps)
Pushup (20 reps) - knees or toes
Reverse lunge (20 reps per leg)
Plank (30 second hold)
Tricep (Close-grip) pushup (10 reps)
Side plank (30 second hold each side)
Mountain climber (30 seconds)
Rest for 30 seconds

jab right, cross left, jab right, cross left, hook right, upper cut left
squat down, as you come up front kick right, squat down, as you come up front kick left (Repeat 12 times.)
Jumping jacks (30 seconds)
high knee run (30 seconds)
jump rope (30 seconds)
quick feet run (30 seconds)

Bodyweight squat (20 reps)
Pushup (20 reps) - knees or toes
Forward stepping lunge (20 reps per leg)
Plank (30 second hold)
Tricep (Close-grip) pushup (10-20 reps)
Side plank (30 second hold each side)
Mountain climber (30 seconds)
Rest for 30 seconds

jab left, cross right, jab left, cross right, hook left, upper cut right
squat down, as you come up front kick left, squat down, as you come up front kick right (Repeat combo 12 times).
Jumping jacks (30 seconds)
high knee run (30 seconds)
jump rope (30 seconds)
quick feet run (30 seconds)

Bodyweight squat (20 reps)
Pushup (20 reps) - knees or toes
Reverse lunge (10 reps per leg)
Forward stepping lunge (10 reps per leg)
Plank (30 second hold)
Tricep (Close-grip) pushup (10 reps)
Side plank (30 second hold each side)
Mountain climber (30 seconds)

Cool down and stretch.
Email me if you have any questions

Saturday, March 27, 2010

Spring Fever Fitness...

For all my GROUP FITNESS JUNKIES...come join us at LVAC all week long for the latest body pump release. MAJOR INNOVATION!! If you aren't a member and would like to come and check it out for free. Email me for all the details.

Tuesday, March 23, 2010

Grilled Chicken Wrap

1 Large La Tortilla or whole wheat flat bread
1 herb & garlic light laughing cow cheese wedge
3 oz. grilled chicken
1/4 c. chopped onion of your choice
4 slices of tomato
Spread the laughing cow cheese on the tortilla or flat bread and layer the rest on. Add romaine lettuce, sprouts, & mustard to your liking. Roll it up and enjoy!

Wednesday, March 17, 2010

Interval Training

"A simple definition of interval training is: short, high-intensity cardio excersies (using 90 to 100 percent MHR) alternated with longer periods of lower-intensity cardio (70 to 80 percent of MHR).- Jillian Michaels"

You might be wondering what your MHR, it is your maximum heart rate.
For Woman it's 220 - your age.
For Men it's 226- your age.

A good example of interval training would be going at a faster pace or steeper incline for 2 minutes and then bringing it down a bit (not too much, just enough to recover) for a minute. Then repeat up to 30-40 minutes. When I teach my kickboxing class I always throw in intervals. It helps you burn more calories, while you increase your performance. You can't go wrong with that!

Tuesday, March 16, 2010

Tropical Protein Smoothie

1.5 Scoop protein powder
1/4 orange
2 Strawberries
1/4 banana
1/4 cup of plain oatmeal
1/4 cup skim milk
1/2 cup water
blend together, add vanilla stevia & coconut extract if desired

This recipe comes from the "Live the Life program." It's a little altered. If you want to get a free meal plan for 7 days go to

Monday, March 15, 2010

"Five Rules of Happiness"

by Jose Silva and Burt Goldman

Stress is not caused by problems. It is your attitude toward the problem that causes stress. The question is not how can I rid myself of stress, but how can I change my attitude toward work, events, disappointments, fears, and people?

The 5 RULES:

1. If you like something, enjoy it.
2. If you don't like something, avoid it.
3. If you don't like something and can't avoid it, change it.
4. If you can't or choose not to (important distinction here!) avoid or change something you don't like, then accept it.
5. You accept something by changing your perception of it.

I will be honest...I'm not super excited for summer DUE TO THE massive HEAT wave we seem to attract. Well, this year I'm choosing to love it with all my heart, might, mind, and soul. I will enjoy my early morning runs, swimming with my kids, the freedom festival, going to the beach, enjoying some ice cream every now and then, and warm sunsets. Bring on the shorts and flip flops!! WAHOO!!

P.S. thank you Charli!

Friday, March 12, 2010

Spinach Salad with Warm Bacon Dressing

From Cook This, Not That!

You'll Need:
6 strips bacon (I use turkey bacon), cut into small pieces
1/2 red onion, sliced
1 c. sliced mushrooms
8 oz. shrimp, peeled and deveinded
Salt & black pepper to taste
2 Tbsp pine nuts
1 Tbsp Dijon mustard
3 Tbsp red wine vinegar
Olive oil (optional)
1 bag (6oz) baby spinach
2 hard-boiled eggs, sliced

How to Make It:
  • Heat a large skillet or saute pan over medium heat. Cook the bacon until crispy, 5-7 minutes. Use a slotted spoon to transfer to a paper towel on a plate and reserve.
  • Add the onion and mushrooms to the hot pan and cook until the onions begin to brown, about 3 minutes. Season the shrimp with salt and pepper and add to the hot pan, along with the pine nuts. Cook until the shrimp are pink and firm, no more than 4 minutes. Stir the mustard and vinegar into the pan; season with salt and pepper. If the pan looks dry, add a splash of olive oil.
  • Divide the spinach and egg among 4 plates and top with the hot shrimp mixture and some of the liquid in the pan Sprinkle with the bacon.

Makes 4 servings/ 220 calories, 11g fat (3g saturated)

Thursday, March 11, 2010

The Myth vs. The Truth

In the April Runner's World magazine there is an article about "Weight-Loss Myths." I found it interesting and helpful, so I thought I would share it with you. (If you want more go to

Myth: "To lose weight you have to cut carbs or fat."
Truth: "To lose weight, you need to take in fewer calories than you burn- regardless of what percentage of carbs, protein, or fat you're eating."

In a nutshell you need to choose your foods wisely. Make sure they are healthy, colorful, and satisfying. Get your workouts in (make them maintainable), love yourself RIGHT NOW, and be patient.

Myth: "Exercise in the fat-burning zone"
Truth: Working out at a higher intensity "causes you to burn lower percentage of fat calories in favor of carbs, but you use more total calories."

Your workouts are for you, so find something that you enjoy! Don't be afraid to challenge yourself from time to time. It will help you become stronger!

Myth: "Mini-Meals are better than three hearty ones."
Truth: "Frequent noshing only works if you choose nutritious foods and control portion sizes."

We see it and hear it all the time...nutritious foods and portion control! I eat small meals every 2 to 3 hours. It prevents you from crashing and keeps your metabolism going. I learned this through doing a program called Live the Life. It changed my life & I'm forever grateful!

The next 2 go together...
Myth: "Lift less Weight with more reps to get toned."
Truth: "A study at Georgia Southern University determined lifting 85 percent of your maximum ability for eight reps burns about twice as many calories in the two hours post workout compared with 15 reps at 45 percent max." "You don't need to give up lighter weights-they do a better job at improving muscular endurance. A solid resistance program should include periods of both high and low reps."

Myth: "Weight Lifting will only bulk you up."
Truth: "People who want to slim down need to pump iron. It makes you stronger and builds endurance."

You need to have resistance training in your workout routine regardless of the amount of weight you are lifting/reps. Proper form is the BIGGEST key factor for getting results! Adding weights into my weekly workouts changed my body forever. I use to be a cardio-aholic. Now I love to lift and get stronger everyday!

The next 2 kind of go together..
Myth: "You can 'Make up' weekend splurges."
Truth: "Dieters in a 2008 study dropped pounds during the week, but stopped losing weight on the weekend because they ate too much."

Myth: "You have to ban 'BAD" foods"
Truth: "If you're following an overly restrictive diet, you're more likely to go overboard on your vices."

It comes down to calories in and calories out. You have to get in a 3500 calorie deficit to lose a 1lb. The best way to get things in control is to limit your processed sugar intake for a few weeks and then slowly add it back in. All things in moderation. Every now and then I reward my classes with a little chocolate.

Some tips:
1. write it down...what are you going to splurge on.
2. walk away if you have too.
3. throw it away if you need to...nothing is worth more then feeling good about yourself.
4. DON'T BEAT YOURSELF UP IF YOU MESS UP...learn from it and move on.

Myth: "Eating at night causes weight gain."
Truth: "As long as you don't take in more calories than you burn in a day, you won't gain weight."

That pretty much says it all!

Myth: "Low-fat foods are a healthy Choice"
Truth: "Low-fat foods can still contain unhealthy saturated or trans fats- both of which may increase your risk of heart disease."

You need to have good healthy fats to burn fat. A good supplement is Omega-3 fish oils...a good healthy fat. In 8th grade the major "fat-free" diet hit the market and I shredded my baby fat body by eating all "fat-free' stuff. My dad told me it would catch up with me one day, and I laughed inside when he said it. Well, he was right it did. Once again...all things in moderation.

Myth: "Running on empty is a smart way to burn extra fat." (this goes for any type of working out)
Truth: "You need carbs in your system to start your engine and to keep it going strong to burn more total calories."

Food is your fuel. If you had a fancy sports car you wouldn't want to run it on empty would you? You would want to put the best fuel in it so it will perform at its max. Same goes for your body, fuel it with healthy food.

PASTA BEAN TOSS by Joan Salge Clake, nutrition professor at Boston University
1 pound whole-grain penne
2 medium red onions, thinly sliced
2 large garlic cloves, minced
1 tsp. vegetable oil (I use EVOO)
5 carrots, cut Julienne-style
2 cups raw broccoli florets
12 ripe plum tomatoes, diced
3 TBS. Worcestershire sauce
4 TBS. fresh basil, chopped
1 15oz. can red kidney beans
1 15oz. can white kidney beans
1/2 c. grated Parmesan cheese

Cook pasta according to package. While pasta cooks, in a large frying pan saute onions and garlic in oil until tender (2 min), Add remaining vegetables, tomatoes, Worcestershire sauce, and basil. Simmer for 4 minutes. Add beans and simmer for 2 minutes until veggies are tender. Add pasta and cheese, and toss. Serves: 6.

Wednesday, March 10, 2010

Aspiring to change the world of health & wellness....

For some time now I've felt the need to share the amazing information that I've learned through the years about health & wellness, and to fulfill my aspiring health coach dream. I've learned that you need to have a balance in your life to really grow and feel happy. So for me true health is more than just hitting the gym and watching what I eat. Those are key factors, but you also need to nourish your emotional/spiritual self. This helps you realize the blessings that you have in your life and help you become more grateful for the unique person that you really are. Our life and bodies are gifts that are given to use and create an amazing world around us.
As a mom I sometimes feel bombarded with things and have a tendency to have a pity party every now and then. In September I was given a handout from a fellow fitness instructor that has changed my life forever. Each day I sit down and write at least 5 things that I am grateful for and why. This helps me realize when I have a challenge I can learn from it and grow, or I can sit and wallow in my self pity and NOT GET VERY FAR. So I choose to make the most of it!

It is good to reflect upon thankful thoughts. It is even better to continually put thankfulness into action.

The way to be truly and fully thankful for what you have is to put it to use. Abundance grows more abundant when it is exercised.

Life is great and wonderful blessings are not for hoarding. They are for living.

What's important is not how much or how little you have. What's important is what you do with it.

You won't find richness in the objects of your desire. True richness comes in the living, dynamic expression and fulfillment of those desires.

Be genuinely thankful for your good fortune by applying that good fortune in an authentic purposeful direction. Make good use of life's goodness, and there is no limit to how valuable it can grow.
My goal is to post things that will help each of us with both our physical and mental health. You can email or post comments with ideas or fun things that you have learned and would like to share.
Workout ideas for home or the gym:
  • jab, jab, cross,cross,hook,hook, upper cut, upper cut alternating right and left arms for 3 minutes
  • squat jump for 2 minutes (you go down in a squat and then come up and jump straight up)
  • quick feet for 3 minutes (which is like fire foot running. You are in a squatted position moving your feet as fast as u can. You jiggle all over.)
  • Mountain climbers. Get in a push up position and you alternate your knees in towards your chest for 1 minute.
  • Jump rope for 2 minutes
  • High knee run go for 1 minute
  • Drop down and give me 20 push ups & 50 sit ups
  • Repeat the entire circuit 3 to 5 times.

Snack on the run

1 medium apple with a low fat string cheese.

What is New......

This month, I’m launching an exclusive group for this new nutrition program and I’m super excited for it! You can learn all about it here...