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!