Category Archives: Fitness

TOP 3 Mistakes when Eating Clean

I want to share some tips on making better choices when eating cleanly so that you don’t get into the routine of preparing the same-old same-old.  Doing so can leave you unsatisfied, cranky and craving foods you’re trying to avoid or limit.  <My hubby HATES when I am all the above! ha!>

So here are my TOP 3 Mistakes when Eating Clean——

<drum rolllllllllll>

BooBoo #1: You limit your dinner options.

You fix only baked chicken….chicken….and more chicken.  Eck.

Well I can only eat a plain baked chicken breast for so long <and for heaven’s sakes –shake some salt-free lemon pepper seasoning on the bird!>  There are so many healthy protein foods to mix and choose!  How about fish, turkey, lean cuts of beef, lentils and plant-based proteins? 

Being healthy is not just about living on baked chicken—keep changing it up.  So be creative—try quinoa, black bean burgers or seasoned fish <jerk seasoning is awesome!> which offer good sources of satiating protein and other nutrients.

One of my easy and fast dinners is Broiled Flank Steak. 

Score both sides of the flank and season one side with fresh ground pepper and garlic.  Place on a broiler pan lined with foil that has been pierced so that the juices from the meat can collect in the bottom part of the pan.  Broil according to thickness and desire—-usually about 8-10 minutes per side.

Slice on the diagonal into strips and serve with favorite side dishes.  I like using the leftovers the next day in a healthy salad with balsamic vinaigrette. 

slicing-the-flank-steak

Faux Pas #2:  Don’t eat the same vegetables!

Prepping the same veggies repeatedly gets boring, people!   When you get bored, it’s so easy to stray from your healthy eating plan.  Keep those taste buds happy so that you don’t get off track.

There are a lot of veggies out there other than broccoli or cauliflower—and they can be easy to make too.  Some that come to mind are artichokes, beets, zucchini and brussel sprouts.

Try roasting butternut squash then mixing it in with sautéed mushrooms, or quick steamed asparagus seasoned with fresh lemon juice or how about chopping carrots, hearts of palm, red, green and yellow peppers and stir frying them in grape seed oil, and then adding just a splash of Tamari sauce?  Variety is the spice of life so why not remember this when eating?

SONY DSC
SONY DSC

Mistake #3:  You cut out carbs after lunch or avoid them all together.   Can you say headache and pass me the chips and M & M’s NOW?

WE NEED CARBS!  We need them for brain function and fuel for our exercising bodies!  Leaving out a quality carb from your evening meal can really make you grab something less healthy to get you to a quickly satiated but temporary state.  So don’t set your body up to crave sugar after dinner by depleting it of these carbs. 

wild rice

I like to serve whole grains such as quinoa, a wild rice blend or a small sweet potato to accompany our protein and veggie at dinner.  Just 1/2 cup does the trick.

A simple, yummy recipe is dicing a sweet potato, toss the pieces with grapeseed oil and sprinkle sea salt on top.  Roast on a cookie sheet at 400 degrees for 20-30 minutes.  You don’t always have to prepare potatoes by mashing or baking!!  Change it up!!

I hope this is a helpful post!  Now go out there a prepare your excellent, tasty and healthy dinner!! 

Importance of Strength Training at Any Age

I have been asked many times—why should I lift weights? 

So here ya go!!

heart

Strength training helps develop strong bones—-

Weight-bearing and resistance exercises increase bone density and reduce the risk of osteoporosis.  Women are most vulnerable to this condition, so it’s extremely important that we are proactive at any age.  Osteoporosis runs in my family, so I am doing everything possible to keep my bones as strong as possible.

Helps build muscle strength—-

Adults lose between five and seven pounds of muscle every decade after age 20.  Only strength training prevents muscle loss.

Controls weight and lowers body fat—- 

As we gain muscle, our body begins burning calories more efficiently. The more toned our muscles, the easier it is to control our weight.

strength

Strength training can also reduce the signs and symptoms of many chronic conditions—- 

Reduces resting blood pressure, increases low back strength and alleviates low back pain, reduces the pain of osteoarthritis and rheumatoid arthritis. 

Strength training can also help reduce the symptoms of depression, heart disease, type 2 diabetes and sleep disorders as well as enhancing personal appearance, self-confidence and self-esteem.  High blood pressure and high cholesterol are on both sides of my family.  So far, I have neither and I attribute healthy eating and exercise to keeping these at bay.

Strength training boosts stamina and aids in balance….  

As you get stronger, you won’t fatigue as easily.  No more naps on the couch!! ha  And building muscle can contribute to better balance which is so important as we age.  I am clumsy by nature, so I need all the help I can get!!  “Who moved the coffee table?  I just hit it with my knee!!” ha

As you can see, it is so important we strength train as we age to fight the loss of muscle mass and strength and fight off chronic illness. 

man

Start now and continue into your senior years!!  Those older years are critically important, so get started!!!

AGUA

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Reasons to Drink Water

Think of water as a nutrient your body needs that is present in liquids, plain water, and foods.  All of these are essential daily to replace the large amounts of water lost each day.

1. Drinking Water helps maintain the balance of body fluids. Your body is composed of about 60% water. The functions of these bodily fluids include —digestion, absorption, circulation, creation of saliva, transportation of nutrients, and maintenance of body temperature.  Good stuff!

2. Water Can Help Control Calories.   YES!!!  While water doesn’t have any magical effect on weight loss, substituting it for higher calorie beverages can certainly help.

Food with high water content tends to look larger, its higher volume requires more chewing, and it is absorbed more slowly by the body, which helps you feel full. Water-rich foods include fruits, vegetables, broth-based soups, oatmeal, and beans.

3. Water Helps Energize Muscles. Cells that don’t maintain their balance of fluids and electrolytes shrivel, which can result in muscle fatigue and cramps.

Drinking enough fluids is important when exercising. Follow the American College of Sports Medicine guidelines for fluid intake before and during physical activity. These guidelines recommend that people drink about 17 ounces of fluid about two hours before exercise. During exercise, they recommend that people start drinking fluids early, and drink them at regular intervals to replace fluids lost by sweating.

4. Water Helps Keep Skin Looking Good. Your skin contains plenty of water, and functions as a protective barrier to prevent excess fluid loss.  Dehydration makes your skin look more dry and wrinkled, which can be improved with proper hydration.

5. Water Helps Your Kidneys.  Your kidneys do an amazing job of cleansing and ridding your body of toxins as long as your intake of fluids is adequate.

6. Water Helps Maintain Normal Bowel Function. Adequate hydration keeps things flowing along your gastrointestinal tract and prevents constipation.

Come on peeps!  These are excellent reasons to remember to pack that water bottle everywhere you go 🙂  Do your body good with H20!!!

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Because You’re Worth It! That’s Why!

*Increase Energy & Metabolism *
*Improve Mood and Stamina*
*Improve Health Conditions *
*Improve YOU!*

I am looking for 4-5 women to mentor in my private on line challenge group who are ready to make changes! And all in the comfort of your own home!

Comment or message me for details!

Beachbody

Take that first step. Decide to make healthier choices.
Together we can do this.

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TESTIMONIAL

I highly recommend it to anyone interested! The workouts are fun, quick, and the eating plan makes it super easy. I lost 17lbs and feel amazing! Brandi G

I’ll have another “cocktail” please!

We’re all supposed to drink at least 8 glasses of water a day.  I find that some of my clients at both my Training Studio and my Beachbody Groups find it challenging to consume that much  water because it can be so bland.  BLEH  I get it.  I need something with a kick of flavor and zest too!!

Sooooooooooo…..Check out these 8 delicious ways to infuse fruit into the water while adding extra health benefits too!

infusion

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*Strawberry, Basil & Lemon:     helps boost immunity

* Pineapple, Orange & Mint:     helps stabilize blood sugar and reduce inflammation

*Blueberries & Orange:    promotes healthier skin and clean free radicals out of your system

*Cucumber & Pomegranate:     helps manage stress <everybody’s got a little of that!> and bloating

* Grapefruit & Rosemary:    this one is so yummy and has tons of vitamin C which helps your body turn fat into fuel

* Pear & Ginger:      aids in digestion

* Blackberry & Sage:     supports total relaxation — AHHHHH!

*Raspberry, Mango & Lime:     Another tasty one — aids in disease prevention

Water infused with fruits and herbs not only increases your hydration, it also helps  detoxify your body <whoohoo!> and boost your energy <I certainly need help in this area with my adorable granddaughter!>.

Ok….let’s all get started on those 8 glasses of aqua NOW!  Just choose that favorite water bottle or glass and place as many fruit/herbs as desired into water, let it sit for 30-45 minutes and enjoy!

No more Gluttony!!!

21 Day Fix Adver

I label myself a “clean eater” and for the most part, it is a true statement. However I began realizing I was no longer watching how much I was eating–especially at dinner.

Going back for seconds and even thirds on carbs! YIKES!!! What the??? Well that wasn’t going to work for me. Nope!! I needed help!

Thanks to these colorful, cute containers I regained control over my eating!!! YAY!! So happy I did this because I feel and look better!

Wanna stop sabotaging YOUR goals and take control?? Just leave me a comment below or please go to my Beachbody website because for the month of Sept the Fix Challenge pack is on sale! And we all love sales!! Right?? I’m just musing…….

 

Are you down for a challenge?

PRECIOUS STONES

So Larry Greenhouse and I just completed Round 1 of the 21 Day Fix but until my next Challenge group, we decided to take some of our favorite workouts from two of our Beachbody dvd’s this week! Insanity?? Oh, no, wait…that’s another workout all together!
So here’s what we put together for one another–
Monday P90X3*** CVX
Tuesday 21 Day Fix *** Total Body Cardio
Wednesday P90X3 *** Triometrics (are your legs screaming yet?? Mine are–for real!!)
Thursday 21 Day Fix *** Upper Body
Friday P90X3 *** Yoga–yeah, a lil recovery here but get ready!!! Saturday’s a B**ch!!!
Wait for it!!!!……………Saturday 21 Day Fix *** Plyo!! BOOM!!!
Share your favorite Beachbody workouts with me and if ya want, I’ll put together a killer routine!!!
Challenge yourself today and prove you can do it!!

Unintended Consequences of Food Substitutions

Health and Nutrition

Food collage

 I am a member of IDEA Health & Fitness and will share what I personally find pertinent for you, my health conscious crazies!! 

Unintended Consequences of Food Substitutions

Life is always a series of tradeoffs, but you may have unintended nutritional consequences when you substitute one food for another. In the quest to cut calories, sugar, cholesterol or fat, you can sacrifice important nutrients. Here’s a look at the cost of common food swaps:

Egg Whites for Whole Eggs

An egg white omelet is a high-protein, low-fat breakfast much loved by fitness enthusiasts and dieters. While egg whites are healthy, egg yolks are the real goldmine of nutrients. Half of the protein in an egg is in the yolk, along with all of the vitamins A, D, E, B6 and B12, plus the minerals choline, iron and zinc. The yolk does contain all the cholesterol, but eggs are very low in saturated fat —the fat that has the most impact on blood cholesterol. A large egg has 215 milligrams of cholesterol and one whole egg a day is within the dietary guidelines for healthy adults. So, next time you want an egg for breakfast, don’t toss the yolk.

Almond Milk for Dairy or Soy Milk

Plant-based milks are all the rage, but did you know that almond milk has only 1 gram of protein per cup, compared with 8 grams for cow or soy milk? Getting sufficient protein at breakfast is a challenge for many of us, so if you are a cereal-and-milk lover, remember that almond milk on your Wheaties won’t deliver a protein punch. Almond milk is also short on potassium at 120 milligrams, compared with 382 milligrams in cow’s milk and 287 milligrams in soy milk. Potassium is a shortfall nutrient in the diets of many Americans, so a good breakfast strategy is a whole-grain, high-fiber cereal with dairy or soy milk. You can toss in a few whole almonds to boost the nutrients without shortchanging your protein or potassium intake.

Popcorn for Nuts

Popcorn is a whole grain and that’s the good news, but nuts deliver so much more. All nuts are healthful, providing protein, vitamins, minerals, fiber and phytonutrients that popcorn can’t deliver. Studies have also found that a small portion of nuts is high on the satiety scale, meaning they help you feel full longer. Movie theater popcorn is especially high in calories and added fat. The Center for Science in the Public Interest found that a medium popcorn ranged in calories from 600 to 1,200 (9 cups to 20 cups) across three movie theatre chains. To be sure, nuts are high in calories and eating a whole bag of smoked, salted almonds or dark chocolate-coated pecans can sabotage a healthy diet, but a small handful is a good snack to curb hunger and to add variety to a salad, a grain or vegetable dish.

Post-Workout Whey Protein Shake for Real Protein-Rich Food

Whey is one of two milk proteins (the other is casein) and is an excellent source of branched-chain amino acids such as leucine, which appears to be an anabolic trigger to stimulate muscle protein synthesis. However, whey protein shakes are the not the only way to get the anabolic effects. Real food delivers high-quality protein and leucine, often at a fraction of the cost. Milk has been studied as a recovery beverage and found to be a good delivery vehicle for amino acids, with the added bonus of providing naturally occurring sugar (lactose) and a host of vitamins and minerals. Another good real food option is cottage cheese; a cup of low-fat cottage cheese has 28 grams of protein (most of it whey). Pair it with fresh fruit (pineapple, peaches or melon) and you’ve got a perfect recovery snack with more nutrients than your shake (and I’ll wager it tastes better, too).
For the latest research, statistics, sample classes, and more, “Like” IDEA on Facebook

Never An Impossibility!

always

I know I can feel this way sometimes. I decide to start a project and am really excited about it only to talk myself completely out of doing it in a matter of minutes because it’s

going to be way too hard, or take longer than I realize, or god forbid, it might take me out of my comfort zone.

So it doesn’t get done. Heck, I never even allowed myself to start and then surprise, surprise! Guilt and a sense of failure seep in.

But the other day I thought, why am I stopping myself? So what if I am challenged? So what if reaching that place I want to get to takes time and so what if I’m forced out of my safe, boring comfort zone? If I don’t at least push myself to TRY then the only person I’m failing is ME. Well that doesn’t sound very nice, does it?

And so I started. I began writing again and sharing my words in a blog. Words don’t always come so easily but that’s ok, the challenge is feeling good. And although I’m still in the process of creating that perfect blog template masterpiece, I’ve got time. Pushing the Publish icon still makes me uncomfortable but am better every time I do because it’s ok if no one likes what I have to say. I’m doing it for ME and it feels good!! And I’m getting it DONE!!!

Now I know we’ve all felt this way when it comes to exercising. How do I make the time? I’ll never reach my goals because it’s too challenging, and man, I hate sweating and gasping for breath! It’s way too uncomfortable!

But we need to exercise. We need it to reap its benefits of keeping healthy, making our bodies AND hearts stronger and feeling good!!! We do it to prove to ourselves that we can. We must make the time for US, we must challenge ourselves because VICTORY feels damn good and we must push through the sweat, the labored breathing, any moments of discomfort because we CAN DO IT!!

So when you think you can’t start that exercise program because you might fail, it will take up time and make you feel uncomfortable, just remember—it may seem impossible at first but you can do it! Once you start for YOU and keep pushing forward, and when you reach that goal that seemed so unattainable, you will look back and think, “I did it!!! I got it done!” Nothing is ever impossible! And when you feel like quitting—remember why YOU started!