Just completed Les Mills Pump and Shred! Great 45 minute workout! Upped the weights on the squat track, shaky at the end. Chest track gave me some troubles as I was gassed with the bar but pulled out 18 push ups at the end. The most since I started Les Mills Pump. The best news was my lunge track, I was much stronger through the 5 minutes! Which makes me extremely happy as usually struggle both physically and mentally! Off to have me Results and Recovery drink then off to the rink! Make it a great night!
PS – My new blog is coming shortly. It will be much different, and it will com with pictures of where I was and were I am now! Big difference! You all can commit to a healthy life style! Find your ‘Why’!! Team Beach Body has great programs like Les Mills Pump, nutrition with shakeology and the support (thru me) to help you!
November 17, 2012
Les Mills Pump and Shred November 17, 2012
November 16, 2012
Meal Plan – Slow-Cooker Oatmeal
Meal Plan – Slow-Cooker Oatmeal
Ingredients:
1-cup steel-cut oats
1/3 cup chopped dates
2/3-cup raisins
1/3 cup chopped dried figs
1/2-teaspoon ground cinnamon
1/3 cup chopped almonds or walnuts
4 cups water
1/2-cup half-and-half (or non-fat, plain yogurt)
Directions: Mix all of the ingredients together in a slow cooker before you head to bed. Set to LOW and cook for 8 to 9 hours. Stir to combine and serve.
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November 15, 2012
Healthy Diet over the Holidays and Timely Workouts
Holidays are a time of celebration and great times with family and friends. It can also be a time to over enjoy the sweat foods. Where nothing is off limits. There’s the Pot of Gold, turtles, candy canes and numerous cookies and other indulgences to satisfy our sweet tooth. It is never ending! Then comes (for most of us) the multiple Christmas suppers/parties, with full course meals that includes seconds and pie! AHHHH the holidays are a great time!
But, at some point in late December, that one moment, where nothing FITS! You stand their dumbfounded, how could I allow this to happened! Well there is a way you can reverse the trend! Its called “healthy life style” choices. The ability to take control of what you put in your mouth, the commitment to “buy in” to having a healthy and productive life style. Each and every one of us can accomplish this!
Thanksgiving and Christmas is a time of celebrating and enjoying the good things in life. You don’t have to completely give up your favorite foods during this time. Just be smarter about what you eat and “buy in” to living a healthy live style!
1. Find Time For Your Workouts – This should be top on your list everyday to make the commitment to find the time for your workout. I won’t argue that time can be stretched at this time of the year. Maybe its an early morning workout, you shorten the workouts from 1 hour to 3o minutes or instead of driving to the gym you do a home work out program like Beach Body’s P90.
Just make the time you feel better and more importantly you will feel better about your self!
2. Cut Out The Alcohol – Okay okay, I can here the pitch forks clamoring up my front step. As we now some alcohol has some health benefits, but only in moderation. It is important to know how much you are consuming over this period of time and keep it in moderation. Stay away from the cream liquors as they pack a heavy calorie count.
3. Hydration – Due to increased alcohol and other types of drinks available during the Holiday Season, we can forget about our water intake. Drinking waster is an excellent way, to help us decrease our cravings for the sweet foods to a manage level. Plus, more importantly the body needs water to operate effectively, especially during and after those workouts. Water is a key to a healthy holiday!
4. Food Preparation – Refrigerate the gravy to harden the fat, then skim it off! You would surprised how much fat you will remove! Use skim milk in those mashed potatoes or replace with my favorite sweet potato. Everyone likes the dressing but decrease the bread and add more veggies, cranberries and use chicken broth for flavor instead of butter.
5. Portions – Eat until you are satisfied, not stuffed. Savor your favorite foods while eating small portions. This is a trick I have done in the past, use a smaller plate to eat off of!
I hope you all have a great festive season with fun, conversation and being around the people that matter most to you.
Keep you nutrition and health in the forefront when making your daily plans!
November 14, 2012
Meal Plan – Stir Fried Chicken Salad
Ingredients
- 1/4 cup fat-free, less-sodium chicken broth
- 2 tablespoons rice wine vinegar
- 1 tablespoon Thai fish sauce
- 1 tablespoon low-sodium soy sauce
- 1 tablespoon bottled chopped garlic
- 2 teaspoons sugar
- 1 pound skinless, boneless chicken breast tenders
- 1 tablespoon peanut oil
- 4 cups mixed salad greens $
- 1/4 cup chopped fresh basil
- 1/2 cup thinly sliced red onion
- 2 tablespoons finely chopped unsalted, dry-roasted peanuts $
- Lime wedges (optional)
Preparation
- Combine first 6 ingredients in a medium bowl. Add chicken to broth mixture, stirring to coat. Let stand 3 minutes.
- Heat oil in a large nonstick skillet over medium-high heat. Drain chicken, reserving marinade. Add chicken to the pan; cook 4 minutes or until done, stirring frequently. Stir in the reserved marinade. Reduce heat; cook 1 minute or until slightly thickened. Remove pan from heat.
- Combine greens and basil in a large bowl. Add chicken mixture, tossing to coat. Place 1 1/4 cups salad mixture on each of 4 plates. Top each serving with 2 tablespoons onion and 1 1/2 teaspoons peanuts. Serve immediately. Serve with lime wedges, if desired.
November 12, 2012
Meal Plan – Lemon-Thyme Chicken with Sauteed Vegetables
Ingredients:
4 tablespoons lemon juice
1 tablespoon chopped garlic, divided
1 tablespoon chopped fresh thyme, divided
Freshly ground black pepper
1 pound chicken breast tenders, lightly pounded
4 teaspoons canola oil
1 medium shallot, sliced
1 1/2 cups frozen shelled edamame, thawed
11/2 cups grape tomatoes, halved
2 medium zucchini
1/3 cup crumbled feta
Directions:
1. In a ziplock bag, combine 3 tablespoons lemon juice, 2 teaspoons garlic, and 2 teaspoons thyme; season to taste with salt and black pepper. Add chicken tenders, seal the bag, and gently turn to coat. Set aside.
2. Heat 2 teaspoons canola oil in a large skillet over medium-high heat. Add shallot, remaining garlic, edamame, and tomatoes; saute 4 minutes.
3. Use a vegetable peeler to slice zucchini into long ribbons. Add zucchini and remaining lemon juice and thyme to vegetables in skillet; saute 2 to 3 minutes. Transfer to a serving bowl, stir in feta, and season with salt and black pepper to taste.
4. Add remaining oil to skillet. Remove chicken from marinade and saute 2 to 3 minutes a side or until cooked through. Serve with vegetables.
Nutrition facts per serving: 327 calories, 28g protein, 16g carbohydrate, 13g fat (3g saturated), 5g fiber
November 10, 2012
Les Mills Pump and Shredded me!
Good evening, Shellie and I completed Les Mill Pump and Shred just before supper! I have yesterday off because my body was completely messed up. My muscles and mind were struggling to complete any task. I ate very well and had a great 7 hour sleep. I have been drinking much more water in the last week and I feel a big difference overall. My energy has been more consistent through out the day, not the huge drop around 3 pm. My body feels more alert and strong then in the past. I also commend taking shakeology. Just adds so many nutrients into my system that typically would never have with my normally healthy diet. So, I feel much better today!
The work was fantastic tonight. I was strong and focused throughout the workout. I pushed hare through each track. I had to stop for a couple seconds for rest in the chest, back, lunge and shoulder tracks. I have no issue with this as went to failure in each track with now lowering my weight. I added weight to the back and shoulder tracks. The ab track was solid, took my time and felt the burn! Overall, very happy with this workout, the day off helped!
We both took the energy and endurance formula before we did Les Mills Pump and Shred! Shellie also had supper already made prior to the workout. I was Quinoa with mixed veggies. It was fantastic! She mixed the Quinoa in with peppers, zucchini, mushrooms, garlic powder and chicken broth. She mixed it all together and we topped it off with either hot sauce or salsa! Yummy! Great meal to have right after a workout. I will finish of the night with Tropical shakeology!
I made good choices today and I feel strong and I feel healthy! Have a great night!
November 8, 2012
Your fitness Goal has been reached, Now What?
Over the past couple weeks since I have been spreading the news of my involvement with Team Beach Body. One question has been asked more then any other. “I reached my goal(s) and then I fell back back into my old rut and lose everything I gained! I’m frustrated, what do I need to do to make me happy?” When I first heard these stories, I was confused. If you reached you goals, then continue doing what got you there. Seems like the simple answer, but it is not the case.
After talking to numerous people this past week, they talked about things such as boredom, lack of support, weak nutritional habits (no accountability) and time commitment. These are just a few reasons for their down fall. At the end of the day like I told many of them, they are making excuses of not breaking their old habits. On a positive side there are ways to keep the momentum going once you have reached your original goal(s).
1) BE PROACTIVE: This is something my Dad told me when I was very young. Know where you are going before you get there. Look at new goals that you might want to achieve. One new goal might be a new workout program just to relieve the boredom from the previous program. Have the program ready to use a week prior to finishing your original program, so you can review and understand your new work before starting it. A must do, is set new short and long term goals! I was shocked what was hearing, that many of them never thought of making new goals. Take the time to write out what else you might want to achieve. Really the list can be endless if you are pro-active!
2) FIND POSITIVE SUPPORT: During the conversations, I found out most of the goals were to lose weight. To their credit most reached their goals on their own with no or very little support. Many talked about their personal struggles not having anyone to open up to through good and down times. They felted mentally fatigued. You need to find someone who you can trust, respect and to listen and give advice. This person can help you keep you on track and you transition from one goal to the next. They should keep you accountable for the actions and decisions you make. For example, the WOWY Super Gym would be one tool people can use to have a buddy system, or find a coach/trainer (I can help you for Free) who can help you guide your way with their experience.
3) LIFE STYLE: Its an interesting society we live in. Many people do things for the short term, for the immediate result. Once that result has been achieved we fall back into the old habits. Soon we find out selves wallowing in our own self pity. This might be the biggest key to keeping your fitness moving forward. Its simple, if you want to be more fit its not a matter of making small or large sacrifices but the mentality which you are willing to make a life style change! This life style change includes nutrition, self talk, committed workout days and better sleep habits. They must understand their healthy live style becomes a part of who they, how they think and what they eat. They must be committed to their health long term!
I was impressed many of the people I talked with reached their original goal(s)! To keep consistent and motivated to make a true life style change, which can be stressful for many people. To relief some of the stress, positive self talk and finding someone who is supportive with your goals, are Key! It happened to me last night. It was late (9.30 pm) and I was tired and I said to my wife , “I am not going to do yoga tonight.” She said she would do it with me, even after her 40 minute swim that morning. How can I say no to her when she has already worked out. So off we went to our workout room to do Tony Horton’s Fountain of Youth yoga. It was a great workout! Thanks Hun for supporting my new healthy life style!
Healthy Meal – Chicken Cutlets with Lemon
Ingredients
4 (4-ounce) chicken cutlets
1/8 teaspoon salt
12 fresh sage leaves
2 ounces very thinly sliced prosciutto, cut into 8 thin strips
4 teaspoons extra-virgin olive oil, divided
1/3 cup fat-free, lower-sodium chicken broth
1/4 cup fresh lemon juice
1/2 teaspoon cornstarch
Lemon wedges (optional)
Preparation
1. Sprinkle the chicken evenly with salt. Place 3 sage leaves on each cutlet; wrap 2 prosciutto slices around each cutlet, securing sage leaves in place.
2. Heat a large skillet over medium heat. Add 1 tablespoon oil to pan, and swirl to coat. Add chicken to pan; cook for 2 minutes on each side or until done. Remove chicken from pan; keep warm.
3. Combine broth, lemon juice, and cornstarch in a small bowl; stir with a whisk until smooth. Add cornstarch mixture and the remaining 1 teaspoon olive oil to pan; bring to a boil, stirring constantly. Cook for 1 minute or until slightly thickened, stirring constantly with a whisk. Spoon sauce over chicken. Serve with lemon wedges, if desired.
Recipe from Cooking light
November 6, 2012
Recovery Drink Tip
When exercising it is wise to have a electrolyte drink available to sip during your session. There are a number of drinks available. The most popular with young athletes is Gatorade.Make sure you mix half water and half Gatorade, absorption is much higher. Other electrolyte drinks would be P90X Recovery Formula or Bio Steele. Drink up – its good for you!
Just Push Play Fitness 