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...