Where in heck have I been?!

Oh my! Time flies by....
As many of you know I have started my "gym" in my friends garage while my facility gets ready. Hopefully opening around May 1st. We have been crazy busy with athletes coming in to push themselves on a daily basis! I love the determination of these people...all types of people! From former military guys to Mom's to Grandmas! We are all over the board! Everyone...EVERYONE is working hard every time they walk through that garage door! Ready to be better than they were the day before. It is extremely motivating to be a part of! I am grateful for the opportunity that I have been given everyday!
I will try to keep up with my blog until my website is up and running. www.Theprimalathlete.net is where I'll be in the future! I will let you know when and where the opening of The Primal Athlete is. Hopefully you'll be one of the inspiring athletes too!!
Stay tuned!!

Forgot the Quote!!

Believe with all of your heart that you will do what you were made to do.
Orison Swett Marden

Do You Snack on Nuts?

I have a ton of people ask me if nuts are a good snack. Well, if you are looking to add a good fat to your diet, yes. If you are looking for a protein source, no. If you are looking for something that will fill you up, no. If you are looking to add a little crunch to a salad, a stir fry, or an existing dish, yes, nuts are great. Think about nuts as fat. Would you snack on fat? I wouldn't! Now its not like bacon grease or anything! Nuts are a good source of monounsaturated fat, good for your heart! I add 5 chopped raw almonds to my greek yogurt and chocolate protein for extra crunch, or pine nuts to my spinach strawberry chicken salad. (lightly toasted) But I like quantity for my snack, and 11 raw almonds just doesn't cut it for me!! Check out your favorite nut in the chart below.

Carbohydrates and Fats in Nuts and Seeds (1 Ounce)

	Cal	Tot. Carb	Fiber	Net Carb	Sat. Fat	Mono Fat	ω-3 Fat	ω-6 Fat
Almonds	161	6.1	3.4	2.7	1	8.6	0.2	3.4
Brazil Nuts	184	3.4	2.1	1.3	4.2	6.9	0.05	5.8
Cashews	155	9.2	0.9	8.1	2.2	6.7	0.2	2.2
Chestnuts	60	12.8	2.3	10.5	0.1	0.2	0.03	0.22
Chia Seeds	137	12.3	10.6	1.7	0.9	0.6	4.9	1.6
Coconut*	185	6.6	4.6	2	16	0.8	0	0.2
Flax Seeds	150	8.1	7.6	.5	1	2.1	6.3	1.7
Hazelnuts	176	4.7	2.7	2	1.3	12.8	0.24	2.2
Madadamia Nuts	201	4	2.4	1.6	3.4	16.5	0.06	.36
Peanuts	159	4.5	2.4	2.1	1.9	6.8	0	4.4
Pecans	193	3.9	2.7	1.2	1.7	11.4	0.28	5.8
Pine Nuts	188	3.7	1	2.7	1.4	5.3	0.31	9.4
Pistachios	156	7.8	2.9	5.8	1.5	6.5	0.71	3.7
Pumpkin Seeds	151	5	1.1	3.9	2.4	4	0.51	5.8
Sesame Seeds	160	6.6	3.3	3.3	1.9	5.3	0.11	6
Sunflower Seeds	164	5.6	2.4	3.2	1.2	5.2	0.21	6.5
Walnuts	183	3.8	1.9	1.9	1.7	2.5	2.5	10.7

Tuesdays Work Out

This was actually Saturdays workout! It was challenging! But when have you ever known me to be anything else??

5 Rounds, 1 minute on 10 seconds off
Shuttle sprints (like 10-15 feet  back and fourth)
High low Box Jumps ( One high one low one high etc..)
Ball slams
Push ups
Burpee wall balls
 Sit ups

Continue moving through the list until you've finished five rounds!! Good Luck :)

Goals are dreams with deadlines. Diana Scharf Hunt

Motivation Monday

Did you ever look at something and say to yourself..."I could never do THAT!" I have, many, many times!
However...I've stopped saying that phrase, because I keep proving myself wrong! I don't set out to, It just seems to happen unexpectedly as time goes by.

My husband pointed one out to me the other day. It was about owning my own gym...He had mentioned it many years ago when we moved back home. I was tossing around going back to work after being a stay at  home Mom for 4 years, just for something to do. When we lived in Kentucky, I really became fitness minded. I started teaching classes and really loved it. But my self doubt took over, and I said no to the unknown or unforeseeable. I went to work as a manicurist, something that I had done before the boys were born. I knew what I was doing, I was comfortable, I knew what to expect, so I took the safe route. It was great, I had fun every day I went to work!

But I knew that I should be doing more in my life. I began teaching classes at the Y and took my personal trainers exam. I loved training women who wanted to make a life change. I stopped manicuring beautiful nails and feet and began working on helping women feel beautiful on the inside as well as on the outside. I never knew that I wanted to own my own training facility...Until one day I walked into a CrossFit facility in Hampton called RAW. I fell in love! I didn't want to "work" there...I wanted to own something like it! And I am doing just that! It's amazing how it was there all along and I kept trying to look around it! Life is funny...Right now I can't imagine doing anything else with my life! Never say "I could never do THAT!" YES you CAN! You just have to want it!!

Life is not the way it's suppose to be. It's the way it is. The way you cope with it is what makes the difference. ~Virginia Satir

5 Foods that Sabotage your Diet

Sweet Beverages

Many people think of drinks as free passes. After all, if you don't chew it, it can't affect your waistline, right? Wrong! Consider soda. With so many calories and chemicals and virtually no health benefits, soda is among the most harmful things you can put into your body.

But what about your daily coffee run? Every morning, I see people carrying coffee and blended coffee-based drinks, some up to 24 oz. While plain black coffee is OK, many prefer lattes, cappuccinos, or adding sugar, milk, and cream to the hot beverage. Some even add whipped cream or chocolate shavings! Almost every additive contributes even more calories and fat. Think about the extra unnecessary calories you may be consuming each morning, and adjust your habit to include less sugar or cream. If you can't choke down unsweetened black coffee, opt for plain black tea sweetened with stevia.

Another example of a not-so-great "health food" is 100% juice. Although I recommend fruit juice as a good alternative to water, drinking more than one small glass (6 ounces) per day adds unnecessary calories to your daily needs. Try reaching for real whole fruit instead, or dilute your juice with water to decrease the amount of sugar you consume.

Milk is a beverage I find can be a problem for children. People worry that lower-fat milk has fewer vitamins or minerals. This is not true - check the label, and you will find that everything is exactly the same except for fat and calories. Schools typically offer 1% chocolate milk and 2% white milk, making it difficult to really determine which one is better. I usually prefer less fat in my diet, compared to calories, but others may have differing opinions. For children, try limiting milk to 2 times per day, and aim for low fat.

Granola

I'm not sure why granola has such a good reputation for being healthy. While granola varies widely - some are made with whole grain oats, and others with more added sugars - the bottom line is that an excess amount of granola can be fattening. Most granola bars are high in sugar, and you will probably feel hungry shortly after you eat it. An excess of granola can actually make you gain weight. 

Most granola cereals are high in fat and sugar. Look for the first ingredient to be whole grains, and find granola bars that are high in fiber. Most likely, these varieties will make you fuller longer. Try making your own granola using honey or a natural sweetener instead of sugar. A little granola as a topping or mix in for yogurt is OK, but remember to keep the portion small.

Crackers

Most people think crackers are better than cookies because they contain less sugar and sometimes less fat. However, crackers can be deceiving. Some popular brands have a buttery flavor that adds on the fat and calories. While cheese and crackers can be a good snack, this is only really true if they are whole grain crackers with low salt. 

Avoid cracker sandwiches - the ones that come prepackaged with peanut butter or cheese in the middle. While these are a quick and easy snack, they are loaded with sodium, fat, and calories. Instead, make your own cracker sandwiches. Get creative! Add various vegetables as a topping or try different cheeses. Look for crackers that are high in whole grains and low in fat.

Yogurt

Cruising down the dairy aisle, there are so many varieties of yogurt that it would probably take you months to try all the different kinds. Greek-style, low-fat, light, whipped, creamy, and yogurt drinks... The options are endless. It makes choosing yogurt tricky. Yogurt is a great option for a quick snack and has loads of calcium that are beneficial for any diet. The problem is that so many different kinds means varying amounts of fat, sugar, and calories. 

Yogurt drinks are typically the worst culprit. Yogurt drinks are packed with fruit and calcium - but also calories, sugar, and fat. Remove these products from your regular shopping list. Yogurts with "fruit on the bottom" may seem healthier since you see the whole fruit, but in reality, they are packed with sugar, usually adding 100 calories to a serving. Instead, choose yogurts that are already mixed, and find the non-fat varieties. 

Greek yogurts are higher in protein, keeping you feeling fuller longer. As with regular yogurt, choose non-fat or low-fat varieties, and choose Greek yogurt that is already mixed to avoid the excess sugar. Your best option is to buy plain yogurt and add your own fresh fruit. 

Smoothies

While this could be part of the "Sweet Beverages" category, I feel smoothies deserve their own group. In speaking with patients, I find that most drink a smoothie because they feel it is a good way to get some fruit (or even vegetables) without having to eat them. A long time ago, this may have been true, but smoothies have become part of an elaborate industry, which usually means more calories. 

When purchasing a freshly made smoothie, pay attention to the ingredients. For starters, you should not see much more than fresh fruit, 100% juice, and ice. An occasional splash of non-fat milk or yogurt is OK as well, but most smoothie places add ice cream, sugar, fruit juice (that may not be 100%), and fresh fruit that has already been sweetened. This adds a ton of calories and fat. 

In addition, since it is a drink, most people assume that having a smoothie with a meal is a good idea. This is not true. In fact, smoothies are a meal replacement drink, meaning it should be the only thing you consume for breakfast, lunch, or dinner (depending on when you eat it). The safest bet is to avoid smoothies from a store, and instead make them yourself. Add some fresh fruit, juice, and yogurt to make it a satisfying meal. For a quick snack, drink only a small portion and store the rest in your refrigerator.

I came across this article and thought I share! I hope you had an "Ah-Ha" moment!!

Motivation gets  you started. Habit is what keeps you going! ~ Jim Ryun

I

Tuesdays Workout

One of my good friends sent this workout to me last week. She had her husband attempt it as well! Honestly, I think she was trying to make her husband puke in a bucket! I almost did just writing it!!

The Bruin:
For time (Mine was 27:37! I did not puke!)

Sprint 100 meters (approximately .10 of a mile)
83 Walking lunges arms up holding a 25# plate or dumbbell
70 air squats
83 reverse lunge arms up holding a 25# plate or Dumbbell
35 push press 30#
Sprint 100 meters
15 Thrusters 95#
83 walking lunges no weights
35 burpees
83 reverse lunges no weights
35 wall balls 16#
Sprint 100 meters
70 double unders or 140 regular jump ropes
Sprint 100 meters

Yes, You can adjust all weights accordingly!! Come on beat my time!! It was exhilarating!!

Motivation is a fire from within. If someone else tries to light that fire under you, chances are it will burn very briefly. Steven Covey

Motivation Monday

Over the weekend I was reading an article titled "Your Top 5 Success Strategies." The article was based on 6 successful sport minded peoples' top 5 success tips.

Todd Durkin's number one tip was this:
Surround yourself with great people. A coach once told me "If you want to be a great athlete, hang and train with great athletes; if you want tot be a great trainer, hang with great trainers; if you want to be wealthy, spend time with wealthy people."

I feel that carries into everyday life as well. If you want to eat healthier hang out with healthy eaters. If you want to exercise more hang out with happy exercising people!

I heard this statement a long time ago...
"You are who you hang with." Do you ever notice that if you are hanging with a bunch of friends and they order pizza, wings and beer, you find yourself eating it too? Or shopping with a friend. You don't want to spend too much money, but she is, so you inadvertently do too? Think about who you are hanging with, are they a positive influence? Or is she a "Debbie Downer?" Clean your friendship cupboards! Surround yourself with GREAT people! See the difference it makes in your life!!

Choose a job you love and you will never have to work a day in your life ~ Confucius

Taco Seasoning

If you know me, you know I was Spanish in a former life ;) I love Mexican anything, food, the language, the country, the art, everything!!! So when I came across this simple recipe for clean, sodium free, taco seasoning, I was ecstatic!
Simple... and tasty, I will always have this on hand!

4 Tbsp chili powder
3 Tbsp + 1 tsp paprika
3 Tbsp cumin
1 Tbsp +2 tsp onion powder
1 tsp garlic powder
1/2 tsp cayenne pepper

Whisk together in a small bowl. Store in an air tight container. 2 Tbsp of taco seasoning per 1 pound of meat.

If you change nothing, nothing will change.

Tuesdays Workout

I'm calling this workout Chrissy's Nemeses! We will conquer them all together!


 21- 15 - 9 of each (all 21 times…all 15 times... all 9 times)

ball cleans

v-ups

burpees

dips

get ups

Talk does not cook the rice. ~Chinese Proverb

One Giant Step

Well, I did it! I ordered a bunch of equipment and I am starting my gym in my friends garage until my facility gets going! I can't believe how nervous I was sending out that FaceBook post inviting everyone to join me! You will never gain anything worth while if you don't take a risk now and then! I just took a big leap of faith based upon my passion and love for fitness and health! And I couldn't have done it with out help from my family and friends! You are all in for a great ride....Get ready to kick your workouts up a notch (or 10!!)!

Whatever you can do or dream you can,begin it. Boldness has beauty, power, and magic in it. 
~Johann Wolfgang von Goethe

Pumpkin Pie Smoothie

I know...Samson is growing so fast!!

I just got a book about the healthiest 150 foods. I love it!

My mom suffers from macular degeneration, which is hereditary... Pumpkin is very high in lutein and zeaxanthin, which are fast becoming the star nutrients in eye health and vision protection programs.
Not to mention 33% more potassium in one cup, than a banana! Plus 12,000 IUs of vitamin A!

So it got me thinking...pumpkin pie :) SMOOTHIE!! My new "Green Goodness Smoothie"

1 cup Unsweetened Almond Milk
1/2 cup organic Pumpkin
1tsp pumpkin pie spice
1 scoop Vanilla protein
1 1/2 cup fresh Spinach (How can I leave out spinach?!)
1 packet Stevia
Ice
Blend all together. It makes about 20 oz. Perfect for an afternoon snack.

Calories 235
Fat 5.5g
Carbs 23g
Fiber 10g
Protein 29g

Potassium also helps with muscle cramps, so this would also make a great after workout smoothie too. Spinach is fabulous as well! High in vitamin K, critically important in building strong bones. Spinach is also high in calcium, vitamin A, manganese, folic acid, magnesium, iron, vitamin C and a powerful anti-inflammatory compound called quercetin. And...LUTEIN! Protects against vision loss...
Come on give it a try! You can't even taste the spinach ;)

You must begin wherever you are ~ Jack Boland

Tuesdays Workout

This should be very challenging for you! You can make it more so with heavy weights! Don't be afraid to lift heavy!!
3-6-9-12-15-/-15-12-9-6-3

Med Ball Slams. Standing in an upright position, arms over your head with med ball in your hands, throw the med ball down, as you are coming down you should be contracting your abs and lats, squat and catch the ball on the bounce. (DO NOT use a weighted ball...they bounce too much! It hurts...don't ask!)
Deadlift. In a deep squatting position grab the weighted bar, or whatever kind of weight you are using, weight in heels, upper body upright lift up with your glutes and quads, give your glutes a good squeeze at the top of the movement. Lift as much as much weight as possible, with good form.
Burpees. Chest to the floor, keep your feet together both on the jump out and the jump in. jump up at the top!
Let me know how you did!! Come on you CAN kick your own butt!!

Do not go where the path may lead; go instead where there is no path and leave a trail.~
Ralph Waldo Emerson

Rooting for the Underdog

I love rooting for the underdog! It' especially wonderful when they pull it off and actually WIN!!


I think about how I grew up. I had four sisters and we were not overly encouraged to believe that we could
succeed in anything we set our minds to. I could go on with stories of deep plots, tears and drama...But that's not 
what you need to read! For this is "motivational monday"!


The Giants were not suppose to win! But they did! They persevered, they overcame, and they won! I'm sure 
they planned, practiced and practiced, kept the focus on the task at hand. They put everything they had into this        
game,and kicked the Patriots butt!! 


You could use the same regiment for your diet and exercise plan! Plan, your exercise and food for the week.
Persevere, through the temptations to not move your body and/or swerve into a drive thru! Overcome the fact that
you are worth being healthy and fit! Keep your focus on the task at hand, by not losing sight of your goals!


Anything is possible, with a little work and a deep belief in yourself!




Fail to plan. Plan to fail!! 

Egg Ball

Isn't this a beautiful picture?!

Finally, I got a new computer! A big beautiful MAC! This was the easiest computer I've ever set up! One wire, plug it into the screen and into the wall. Follow the prompts ...DONE! Then... I have this IPhoto icon, I just put my SD card into the slot from my new Nikon and Ta Da! All of my pictures popped up! Oh my gosh so easy!

Just like this breakfast!! My boys call this the "Egg Ball"! It was the only way I would let them cook eggs over the summer when I wasn't home...In the microwave!!

Use a glass (plastic breaks down) 2 cup measuring cup.
I used: (use what you like!!)
3/4 cup of egg whites
1T onion, chopped
1 T pepper, chopped
2 mushrooms, chopped
1 handful fresh spinach, chopped
Mrs.Dash or pepper to taste
Cook for 1 minute, stir cook for another minute drop the egg ball onto your plate, done! Two minutes to a hot yummy breakfast!
So easy, even your kids can do it!!

Nobody else's footsteps lead exactly where you're going.

Food Guide Pymarid

Do you know that the USDA stands for United Stated Department of Agriculture? Did you ever wonder... why the USDA want us to eat so much bread, cereal, rice, and pasta? AGRICULTURE! This pyramid breaks down to about 300 grams of carbs a day! All of those carbs can lead to hyperinsulinenmia. Hyperinsulinenmia is also linked to diabetes, obesity, hypertension, and heart disease. By eating from the food guide pyramid, we are keeping everyone employed! From the farmers to industries to pharmaceutical companies to the doctors! Thanks, but no thanks!

Go fresh! Eat REAL food! Lean meats and vegetables, nuts and seeds, some fruit, little starch and no sugar! Watch yourself become healthier and healthier!!! Start taking note of how much processed foods you are eating and feeding your family. Stop making it! Start serving "real clean" food! See how great you feel!

Just because you're not sick doesn't mean you're healthy.

Tuesdays Work Out!!

Well we may or may not see the sun here, but....Its going to be warm! 60! Makes me want to be outside!

I set up two stations 200 meters apart.
Station #1 TRX (or two chairs with a bar in between)
Mat and #14 med ball close to a wall
Station #2 #35 kettlebell (or something that is challenging to you!)
#20 medball close to a wall (if you don't have a med ball, you can either use a weight, or just a ball)

5 rounds for time! (I'll post my time in the comments when I'm done!!)
15 TRX body rows
15 sit ups with med ball in hands, feet against a wall, slight bend in the knees. Ball touches the floor behind head and wall in front.
200 meter run (seriously!! NO JOGGING!)
15 KB Swings
15 Wall Ball 10 ft target (No Med ball? Air squats my friend!! Quick, quick, quick!)
200 meter RUN

Motivation

I just came back from a weekend at a CrossFit certification in Columbus Ohio! My head is still spinning from all of the knowledge, information, and wwwaaaayyyy different modalities on training! I was in the company of the two most wonderful women that were just as eager as I was to learn the "science" behind the CrossFit way of life and exercise! Check out the photo at http://crossfit.com/ We are the top right photo, kind of in the center, rear of the picture!

You'll be hearing and seeing more about CrossFit in the weeks to come...That is the kind of training facility that I am opening!! I am super excited to get this ball rolling! Stay tuned :)

"No man is able to make progress when he is wavering between opposite things."

Mexican Stuffed Peppers in a Crock Pot

This recipe is from one of my favorite magazines...Clean Eating! Shocked aren't you ;)
(Sorry for the fake pictures...waiting on my new computer!)

Mexican Stuffed Peppers in a Crock Pot

Serves 6 Prep time 25 minutes cooking time 6 hours

Ingredients:
1 26.46-oz carton chopped tomatoes
1 1/2 cups chopped onion, divided
2 whole plus 3 minced garlic cloves, divided
3 tsp chili powder, divided
3 tsp cumin, divided
1 tsp dried  oregano
1/2 tsp sea salt, divided
1/4 cup whole plus 1/2 cup chopped cilantro leaves, divided
1 lb extra lean ground beef (or turkey)
1/8 tsp fresh ground pepper
2 cups grated zucchini
1 small jalapeno pepper, seeded and minced
1/2 cup frozen corn
1 15oz BPA-free can or 1 2/3 cups cooked black beans
3/4 cup grated low-fat Mexican blend cheese, divided
6 red, green,or yellow bell peppers, tops and seeds removed

ONE   In a blender, process tomatoes, 1/2 cup onion, 2 whole cloves garlic, 2 tsp chili powder, 1 tsp cumin, oregano, 1/4 tsp salt and 1/4 cup whole cilantro until smooth. Pour 1/2 cup mixture into a 5 to 6 qt crock pot and set aside remaining mixture aside.
TWO  In a large bowl, add beef, remaining 1tsp chili powder, 2 tsp cumin, 1/4 tsp salt, black pepper and zucchini. With your hands mix thoroughly until well combined. Add minced garlic, remaining 1 cup onion, jalapeno, corn, chopped cilantro, beans and 1/2 cup cheese; mix well until combined.
THREE  Pack beef mixture tightly into peppers, dividing evenly. Arrange peppers, cut side up, in crock pot. pour remaining tomato mixture over top. Cover and cook for 6 hours on low. Sprinkle remaining 1/4 cup cheese on peppers cover and cook for 10 more minutes, until cheese melts. serve peppers with sauce, dividing evenly.
Nutrients per serving: (1stuffed pepper and 1/3 cup sauce)
Calories: 290, Total fat 7g, Saturated 3g, Monounsaturated fat 1g, Polyunsaturated fat 1g, Carbs 32g, Fiber 11g, Sugar 12g, Protein 27g, Sodium 350g, Cholesterol 50g

Too Much Fruit?!

.
Personally, I think this phrase is backwards! It should be Vegetables and Fruit!

Do you know that the maximum number of servings of fruit you should eat per day if you are trying to lose weight is TWO?

Why you ask? Fruit has almost three times the calories per serving as nonstarchy vegetables, so it is easier to consume too many fruit calories, which can interfere with weight loss. People who think of fruit as a "free food" are unknowingly consuming up to 250 extra calories a day, which could prevent them from losing one pound of fat every two weeks!

So limit your fruit consumption to 2 servings a day, one in the morning, one in the afternoon. It's also good to know the actual serving size of your fruit. A large banana is 2 servings!! Your focus should be on lean protein and vegetables for each meal.

The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack of will. ~Vince Lombardi

Tuesdays Workout

Tabata, Tabata, Tabata!!!!!! Gotta love TABATAS!!!!! Do you know what I'm talking about? Simplified answer: A Japanese Doctor, Izumi Tabata, discovered that by doing 20 seconds of high intensity work followed by 10 seconds of rest, times 8 intervals of each, burns fat like crazy and... AND elevates your metabolism to burn more fat though out the rest of the day! Doesn't that sound wonderful?!

Everything is in Tabata form: 20 seconds on 10 second recovery x8 intervals

Sprint
Air squat
Sprint
Pull up (or body rows with a TRX, or put a broom handle over 2 chairs and pull yourself up)
Sprint
Push up
Sprint
Sit up

32 minutes of high intensity work! You should be cursing my name! (in a good way!)

"When you name your fear you can face it. When you face it you can defeat it!"

Monday Motivation

I was computer shopping today...guess what kind?! Oh my it's a beautiful thing! Anyway.....The sales guy (kid) asked me what I kind of things do I do on a computer. "Well I blog!" I proudly say! He said, "what do you blog about?" I thought that was a weird question, being I just wanted to buy a computer. Anyway...I said, "I have a health and fitness blog." "Wow", (I'm sure he felt WOW!) he said, "that's cool. Well about adding pictures to your blog....."

That got me thinking on my way home...Do you know that I am about "Health" and "Fitness"? Not about  being skinny and how to get there fast! Sometimes I think all women think about is "How can I get super skinny, TOMORROW?!" They pick up any publication that says "LOSE 20 POUNDS IN TWO WEEKS!" Unrealistic and just not healthy, and what that does to your body! Whoa...! Talk about a metabolism crasher!

You must eat, EAT! To be healthy! Do ever wonder why you failed on the Slimfast program, or the Special K program? "Just drink 2 shakes for breakfast and lunch and have a sensible dinner!" Just eat a bowl of special K for breakfast and lunch and have a sensible dinner! Lose up to 6 pounds in a week!" Can you live the rest of your life just eating cereal? Or Slimfast twice a day? Hell no! Real food...EAT REAL FOOD! Chicken, beef, fish, eggs, turkey, broccoli, spinach, lettuce, kale, sweet potatoes, I could make lists and lists of real food you can eat and still be healthy and lose weight (if that is what you choose) and have great energy, beautiful skin and hair, and energy! Oh ...I said that already.... just making a point :)

Health, it's something we take for granted until its gone. Think about the "fuel" that you feed yourself and your family. Is it the "High Octane"? Or is the cheapest low grade fuel that you can buy, just so you can go from here to there? I don't know about you, but I didn't lease this body, and I can't trade it in anytime soon, so I have to take care of it myself! And I'll do that with REAL FOOD!

"A life is not important except in the impact it has on other lives."

Seriously!

Kalle Kiander's Photos

Can You Guess What McDonald’s Food Item This Is?

Say hello to mechanically sepa...rated chicken. It’s what all fast-food chicken is made – things like chicken nuggets and patties. Also, the processed frozen chicken in the stores is made from it.

Basically, the entire chicken is smashed and pressed through a sieve — bones, eyes, guts, and all. it comes out looking like this.

There’s more: because it’s crawling with bacteria, it will be washed with ammonia, soaked in it, actually. Then, because it tastes gross, it will be reflavored artificially. Then, because it is weirdly pink, it will be dyed with artificial color.

But, hey, at least it tastes good, right?

Source: http://docakilah.wordpress.com/2011/05/11/can-you-guess-what-mcdonald%E2%80%99s-food-item-this-isSee More

By: Kalle Kiander

 

 

Please promise yourself that you will never eat this or feed it to your CHILDREN! Or dogs for that matter!

 

It's never too late to be what you might have been. ~George Eliot

Tuesdays Exercise

This is what I did Monday morning before I left. Think of me driving for 3 hours! OUCH!!
3 Rounds
Max pushups 2:00 minutes
Max Situps 2:00 minutes
Max Flutterkicks 2:00 minutes
Max Air Squats 2:00 minutes
Max Double Unders (practice makes perfect) 2:00 minutes (or regular jumpropes, high knees)
This is much easier if  you have a timer; Gym Boss or kitchen!
No  resting! Keep going, YES YOU CAN!!

Make the decision, then do something - no matter how small - toward accomplishing what you want.

Motivation

This is where I am with my boys for 2 days! I've never been to an indoor water park, so it should be interesting.
I am packing my food as I am writing this. I have an uncanny feeling that there aren't too many salads to be had, and we have a room with a full kitchen. So this is what I'm bringing:
Container of egg whites and broccoli for breakfast
grilled chicken and spinach for lunch
apples
sweet potato
protein powder, chocolate and vanilla
canned salmon in water
celery
sugar snap peas
water and lemons
I believe that we will eat out for dinner. I can be specific as possible, so I can continue to eat clean while I'm gone. No excuses! It is possible to maintain your clean diet while you are away from home, it just takes some planning. It's no different than packing clothes to go away! You just need a cooler instead of a suitcase ;)

What are stumbling blocks and defeat before you, can be stepping stones to victory if you remain determined.

Tabouli

I came to love tabouli over this past summer. I know...you've loved it for years!!
This recipe comes from one of my very favorite cookbooks, "The Eat-Clean Diet Cookbook 2". If you don't have it, get it! And you might as well get the first one too! They are fabulous!

Tabouli
servings 6 x 1 1/4 cups

1/4 cup quinoa
1/2 cup water
1 bunch green onions, thinly sliced
1 English cucumber, seeded and chopped
1 cup chopped tomatoes
2 cups chopped curly parsley
1/2 cup chopped mint
1 clove garlic minced
1/4 cup fresh lemon juice
2 Tbsp extra virgin olive oil
1 tsp sea salt
1/8 tsp fresh ground black pepper

1. Combine quinoa and water in a small sauce pan and bring to a boil. reduce heat and cover to simmer for 10-12 minutes until almost all water is absorbed. Remove from heat, fluff, cover and let stand for 5 minutes to finish absorbing water an plump up.
2. In a large bowl, add green onions, cucumber, tomatoes, parsley, and mint. Add cooked qunioa. In a small bowl, whisk together garlic, lemon juice, olive oil, salt and pepper, and pour over tabouli in large bowl. Toss to combine.

Nutritional value per serving:
Calories: 59
Protein: 2 grams
Carbs: 9 grams
Fat: 7 grams
Fiber: 2 grams
Sodium: 327 grams

The only one who never makes mistakes is the one who never does anything. ~Teddy Roosevelt

Mindfull Eating

Here is a few tips to keep in mind when eating clean!

1. Eat when you are hungry. I know that sounds silly, but sometimes we are not hungry when we eat! We are bored, thirsty, stressed out...You know the reasons!! Take a few moments and really think about the state of "hunger" you are in before diving into that bowl of ice cream!

2. Stop eating when you are full. Studies show that it takes a full 20 minutes for our brains to realize that we are full. Slow down while eating, have a conversation with your family, (?!) read (if no one else is with you!) Set your fork down between bites. Pay attention to how you feel. Feel your stomach getting fuller. And stop before it's FULL!!

3. Focus on each bite, not the whole meal. Take note of the textures of the food. The flavors of the food(broccoli is actually sweet!). The first bite is actually the most satisfying bite, savor it. It may be all you need!

4. Minimize distraction. Turn off the TV, iPhone, Ipad...(unless you are reading! or logging your food that you are eating! OK...Just turn off the TV!)

5. Write it down. Keep a food log! Studies show that people who have lost weight and have kept it off over five years, have kept a food journal. I do! Start one today!

Statistically, 100 percent of the shots you don't take don't go in. ~Wayne Gretzky

Tuesdays Workout

Give this a try...

20 Kettlebell swings
20 pushups
20 kettlebell swings
20 box jumps
20 kettlebell swings
20 burpees
20 kettlebell swings
20 thrusters
20 kettlebell swings
20 V-ups
in 10 minutes or under...
run 1 mile and
REPEAT!!

Use a significant kettlebell weight, 25- 35#, 18 to 24 inches on the box jump.
You should be completely smoked at the end! Yay for YOU :)

My life is my message. ~Mahatma Gandi

Willpower

Willpower (will-pow-er) The Strength of will to carry out one's decisions, wishes or plans.

I have had many people say to me that they've lost their "willpower". Like it it accidentally got thrown out with the garbage, or you gave it to your best friend to borrow and she never brought it back. I feel your pain! I do really! No one is perfect! Repeat that...NO ONE is PERFECT! Sometimes we fall off the clean eating wagon, it runs us over, twice, then drags us for a mile or two across a very bumpy and gravel road! And you wake up the next morning and begin again! Yes...you begin AGAIN!!

It's time to purge! Go to what ever is calling your name in the cupboard (cakeballs, thank you sister KIM!) and throw them OUT! Then go to the fridge, do the same! Until every shelf/ hiding place, is clean. Grab your favorite clean cook books and plan the weeks meals. Make a grocery list and go to the store.(After you've eaten a good clean meal!) Shop the perimeter of your favorite market, stick to your list no matter what. Go home and break down your beautiful veggies, lean meat and fruit, arrange your food so it is easy and accessible to grab, and jump back on the clean eating wagon! Giddy-up! Lets break this bronco! (No pun intended for all of you Steeler fans :( !!!!)

Start with your first meal on your first day in your first week! This is the first step in your beautiful journey of clean eating and being happy in your own skin!

Success isn't something you chase. It's something you have to put forth the effort for consistently. Then it'll come when you least expect it. ~Michael Jordan

What I'm Lovin'

Oh my gosh! I love these MED-BALLS!!!!! I have 2, 14 and 20 pounds. I "made" 2 sixteen pounders. They're NOT pretty but I made them for $10 versus $100!

I use them for squat presses, squat clean and press, wall-balls, slam-ball, crunches, weighted burpees, ham- curls...I could go on and on! Come to my place and I'll put you through med ball torture! Any time ;)

To make your own med ball you need a basketball, sand, old blankets, duct tape and a scale. Cut a 5 or 6 inch slice on the ball, fill with the desired amount of sand. Stuff the remaining space with material, tape the hole closed. Wrap the ball in a blanket or 2 and tape the crap out of it! You want your ball to be about 42 inches around. I taped the first blanket on and added another one and taped that one on to get 42 or so inches. You will love/hate your homemade med-ball!!

Starting over is the bravest kind of starting there is. ~Dan Taylor

Roasted Brussels Sprouts

I'm having my family's Christmas dinner on Sunday, and this is what I wanted to serve for a side dish. As the cookbook lay on the counter as a reminder to myself to get Brussels sprouts, my husband walked by and exclaimed how much he HATED Brussels sprouts! (So we are having roasted butternut squash!) But this is why you shouldn't!!

Health benefits:
A cruciferous vegetable, Brussels sprouts contain a wealth of phytonutrients called glucosinolates, which are thought to fight cancer and are responsible for the vegetable's pungent smell when cooked. Isothiocyanates, a by-product of these sulfur-containing compounds, trigger the liver to produce detoxifing enzymes, which aid in the elimination of potentially carcinogenic substances. Research has also shown a relationship between the consumption of cruciferous vegetables and a reduced risk of premenenopausal breast cancer. These baby cabbages also provide plenty of vitamin A, which promotes a strong immune system and healthy skin. Beyond that, Brussels sprouts are high in fiber, vitamin C and folate.

Roasted Brussels Sprouts:
Spread trimmed and halved sprouts on a rimmed baking sheet and toss with olive oil, salt, and pepper; cook in a 425 oven until brown and tender, tossing occasionally, 20-30 minutes.

Success is never final. Failure is never fatal. It is courage that counts. ~Winston Churchill

Kale for Weight Loss and Health

   

By this time, I'm sure you tried my kale chip recipe! And LOVED it!! Listen to these little facts about our beloved kale!

Kale is one of the most nutrient rich foods on the planet and one that you should eat at least a few times a week if you can manage it.

Kale stands out in its high number of antioxidant nutrients, anti-inflammatory nutrients and anti-cancer nutrients.

It has also been known to lower blood pressure. If you are trying to lose weight, kale is your go-to vegetable because it provides more nutritional value for fewer calories than any other food around.

You can lightly steam kale, add it to soups and smoothies, or bake it in the oven for a healthy chip snack.

My friend Renae sent me a recipe for a kale smoothie from "The Love of Food" blog.

Kale and Pear smoothie with herbs

Serves 2

2 cups kale

1 1/2 cups water

2 ripe pears, cored

1/4 cup herbs (parsley and cilantro both worked great)

1 frozen banana (cut into cubes froze over night)

1 cup ice

1 Tbsp flax seeds

1 scoop protein powder

1/4 Avocado

(the last 3 ingredients are optional)

Blend water, kale, and herbs for 15 seconds-1 minute on high. Then add the pear, banana, ice, flax seeds, protein powder, and avocado and blend for another minute.

Sounds great! Cant wait to try it out! Thanks Renae ;)

Do not let what you cannot do interfere with what you can do. ~ Coach John Wooden

Workout for You!

Ok...I didn't have that much on my bar this morning!
Today's workout is a doozie! Just for rocking your own body to start off your new year right! Come on give a try ;)

Warm up on the treadmill (or equipment of choice. Hey... jumpropes work too!) 5 minutes

For 5 rounds as fast as possible:

1 minute jog at regular speed
1 minute sprint
20 18-20 inch box jumps
20 clean and presses with a 35 pound bar (or a squat over head press)
Alternating 5 Kettlebell swings (35#KB) 5 burpees (chest to floor) x4
Make the necessary adjustments on the weights. Remember, proper form is key to being injury free!

I finished in 40 minutes and 05 seconds, not including the warm up.
Woo! I love it when I kick my own ass! ;o

Courage is it's own reward. ~Plautus

Resolutions, Resolutions, Resolutions!

As a personal trainer, I have met many people who were oblivious to their actual weight. I know that sounds impossible, but it is true. During the initial fitness assessment, I take actual measurements, scale weight, body mass, and body fat. It always shocks me when I ask the client how much they weigh and they say X, and I have them step on a scale and it says X0! and they are shocked and mad (at me!) all at the same time!

Don't stick your head in the sand and pretend that all of your clothes have shrunk! Step on the scale, grab a tape measure or just take note of how you feel in your favorite jeans! And take a look at yourself in a full length mirror...side, front and behind! Yes, you OWN your body, you feed and water it, you exercise it. You made it. Love your body and it will love  you!

Start with portion control. You have a built in measurements. The palm of  your hand is your portion of protein, one small cupped hand is your portion of starchy carbs, or fruit, double hands together is your portion of complex carbs (green leafys) and your thumb nail is your healthy fats. Eat 5-6 small meals a day and focus on drinking your body weight in ounces of water!! Move your body vigorously one hour a day, everyday! And you will see results!

Resolutions...Make a resolution for today, for 7 days, two weeks, and a month. Write it DOWN! Forget about the "years resolutions!" 365 days? Too daunting...break it down into small, measurable, attainable goals. Reward yourself with non caloric treats!Like, new weights, new exercise sessions, clothes, shoes, etc...

Perhaps good things come to those who wait, but the best things come to those who seize the moment and make it their own!