Can’t get to the gym? Here are some FREE Fitness apps for diet, weight loss, fitness and health apps – No Excuses!
Vanilla “Cup” Cake with Berry Glaze
February 11, 2013 By
Who doesn’t love cupcakes?
Just the word cupcake makes me weak in the knees! But, in order to stay on track with your goals, you can splurge every now and then with the real deal or you can have this high protein, clean version without the fear of veering off track and going into a full out binge.
With Valentine’s Day coming up this week, make this guilt free treat for you and your Valentine. Healthy Heart – Healthy Love!
1 egg or equivalent of one egg of egg substitute
1 Tbsp + 1 tsp oat flour*
1 Tbsp vanilla whey protein powder (I use Myofusion Probiotic Delicious Vanilla)
1/4 tsp cinnamon
1/2 tsp vanilla
1 Tbsp unsweetened almond milk
Mix all ingredients and pour into a coffee mug and microwave for about 1 minute. Push on the top of the cake and if it springs back its done.
Berry Glaze:
1/4 cup plain non fat Chobani yogurt
3-4 Tbsp frozen berries
1 Tbsp vanilla whey protein powder (optional)
Blend in magic bullet blender until smooth and pour over the top of your cup cake.
*To make oat flour, pour 1/2 to 1 cup of oats into a blender. Blend on the pulse setting until the oats have a flour consistency. Use what you need for the recipe and store the rest in an air tight container for later recipes.
Finding Time For Fitness
February 9, 2013 By
We are all busy and have a hard time for finding time for fitness, but try these 7 tips to find time in your day to get in a great workout and make a positive step in the healthy direction.
Make it a PRIORITY! It’s easy to let excuses and every day activities get in the way of your fitness schedule. Too tired, too busy, too much to do – we have all been there. But if you want to make fitness a part of your life, you have to find time to make it a part of your life. Schedule your workouts just like you would any other important appointment like going to the dentist or getting your hair done. Write it in your calendar and block out time in your day to get it done.
Be Sneaky! Sneak fitness into your everyday chores and activities. Make small changes in your day like taking the stairs at work, walking to your co-workers office instead of emailing them, squatting while you fold laundry or cleaning the house at a brisk pace.
Play! If you have kids or pets, be active with them! Kid and pet free? Join a sport league. Working out doesn’t have to mean spending time in a gym. Taking Fido for a hike, playing tag with the kids or joining a backyard game of flag football counts too! Having fun with your fitness makes it seem like a less daunting task.
Wake up early. Getting your workout completed first thing in the morning means you will be less likely to be distracted by other responsibilities later in the day. Also, working out in the morning starts out your day with a sense of accomplishment and puts a little extra pep in your step.
Be prepared!!!! If you know that you have limited time between getting up in the morning and heading out to the gym before you have to get to work, get in a routine of making sure your gym bag is packed every night before you go to bed. That way in the morning you will not be rushed or have to skip your workout because you aren’t ready.
Get into a routine. If working out during your lunch hour works best for you, try to stick to that schedule. Life does have a way of throwing a wrench in your plan every now and again, but changing up your routine too much leaves room for excuses to sneak in.
Instead of finding ways you CAN’T, try to find ways you CAN! Don’t “can’t” yourself to death. Anyone can find a million reason why they can’t find time for fitness, but try to change up your thinking and try to find ways you can. Can’t workout for an hour every day? Then make the most of the time you can. Can’t afford a gym membership? Then go for a jog or walk outside and do body weight strength exercises? Focus on the positive of what you can do and try to eliminate the negative of what you can’t.
30 x 3 Workout
February 9, 2013 By
This workout is fast, effective and FUN!!!!
30 seconds WORK, 30 Seconds REST, 30 Minutes (thus the 30 x 3) and you’re done. Complete this circuit 6 times for a great, full body workout.
30 Seconds: Squat/Shoulder Press
30 seconds: Rest
30 Seconds: Renegade Row Pushup
30 seconds: Rest
30 Seconds: Alternating Reverse Lunge with Rotation and Bicep Curl
30 seconds: Rest
30 Seconds: Skullcrushers with Hip Bridge
30 seconds: Rest
30 Seconds: Plank with walkout
30 seconds: Rest
Repeat for a total of 6 circuits
Squat with Shoulder Press: Holding weights in both hands at shoulder height, lower your body into a squat. As you stand back up, raise weights straight over head in one smooth motion. As you lower back into a squat, lower weights back to shoulder height.
Renegade Row Pushup: Place a pair of dumbbells on the floor and set yourself up in pushup position, grasping the handles with each hand. Lower your body to the floor, pause, then push yourself back up. Once you’re back in the starting position, row the dumbbell in your right hand to the side of your chest, keeping your elbow close to your ribs. Pause, then lower the dumbbell back down and repeat with your left arm. Try to keep your hips from rotating while performing this exercise.
Alternating Reverse Lunge with Rotation and Bicep Curl: Hold dumbbells at your sides and stand with your feet hip-width apart. Step back with your left foot, and bend both knees to lower your body until your right knee is bent at least 90 degrees. At the same time, rotate your upper body toward your right leg and curl the dumbbells to your chest. Reverse the movement by lowering the weights and rotating your chest to face front, then return to standing. Repeat on opposite side.
Skullcrushers with Hip Bridge: Lying on your back with arms extended straight above your shoulders, lift hips off of the ground. As you lower the hips back to the mat, bend arms from the elbows only and lower weights down towards the ears. (Imagine putting earmuffs on and then taking them back off). Repeat the motion by lifting the hips back up as you raise the weights.
Plank with walkout: Set yourself up in a plank position on the elbows. Pull the navel in tight and keep the back and hips flat, step out to the side a few inches with your right foot, step out to the side a few inches with your left foot, step back in with your right foot and step back in with your left foot. Repeat. Try not to rock the hips as you perform this exercise.
Advanced and want to take the workout to the next level? Here is a calorie torching version:
30 Seconds: Squat/Shoulder Press
30 seconds: Mountain Climbers
30 Seconds: Renegade Row Pushup
30 seconds: Jumping Jacks
30 Seconds: Alternating Reverse Lunge with Rotation and Bicep Curl
30 seconds: Mountain Climbers
30 Seconds: Skullcrushers with Hip Bridge
30 seconds: Jumping Jacks
30 Seconds: Plank with walkout
30 seconds: Rest
Repeat for a total of 6 circuits
Get Back On The Wagon
December 26, 2012 By
Look Familiar????
Did you fall off the wagon during the Holidays? Well, the best way to get back on is to take a step TOWARDS it. Take the first step to being fully back on the wagon by adopting the Nike Slogan – “Just Do It”. Thinking, wishing, talking and dreaming will get you no where – ACTIONS WILL!!! Make one small step every day. Pack a healthy lunch instead of going to the drive thru, do body weight exercises like lunges, squats, pushups and planks during the commercials when you watch tv, or swap out healthier versions of your favorite foods.
There is still time to start your 2012 New Years Resolution. Get started NOW and you will already be ahead of the game in 2013!
Not sure where to start? Here is a great workout that can be done at home or in the gym – no equipment required!
10 pushups on knees (advanced – on toes)
15 jumping jacks (advanced – burpees)
20 lunges (10 on each leg)
25 squats (advanced – jump squats)
30 mountain climbers
Plank – hold for 30 to 60 seconds
Beginner: do 1-2 times (YAY FOR YOU!!!)
Moderate to Advanced: Repeat 3-5 times
Healthy White Chicken Chili
February 8, 2012 By
I got this amazing recipe from a client. I made it this weekend and it was a great way to warm up after a “chili” day!
1 tablespoon EVOO
1 1/2 cups chopped onion (I used 1 small onion cause I’m not a huge onion fan)
2 4-ounce cans chopped green chiles
1 teaspoon dried oregano
1 teaspoon ground cumin
1/8-1/4 teaspoon cayenne pepper (I used 1/4 t and it was a bit much)
2 15-ounce cans great northern beans, rinsed
1 15-ounce cans black beans, rinsed
4 cups reduced-sodium chicken broth
4 cups shredded cooked skinless turkey, or chicken
Heat oil in a large pot oven over medium-high heat. Add onion; cook until softened, about 5 minutes. Stir in chiles, oregano, cumin & cayenne. Cook for 5 minutes. Stir in beans and broth; bring to a simmer. Cook for 20 minutes. Add turkey (or chicken); cook for 5 minutes more. Serve.
Budget Friendly Workout Equipment
February 8, 2012 By
A personal trainer walks into a gym….stop me if you’ve heard this one before…and she sees all of the fancy, sparkling, state of the art equipment and her mind races. “Look at all of this amazing equipment that I can use to help my clients get into the best shape of their lives”. The next day the same trainer walks into a clients home that is free of equipment and she is asked by her client, “What equipment can I buy on a strict budget to help me get into the best shape of my life?” And again, the trainers mind races at the idea of all of the fun, inexpensive and effective ways to help her client get a great workout.
You don’t need to spend thousands of dollars on the latest gadgets to be fit and healthy. In this economy many of us have had to eliminate our gym memberships and workout in a cost effective way in our own homes. Here are a few items that I use with my clients that can be used in your home or when you travel and won’t put you in debt.
The Gymboss Interval Timer gives your workout the discipline and structure necessary to take your workout to the next level. The easy to use timer allows you to stay on track during your interval or tabata workouts by eliminating the pesky issue of checking the time during your intervals. Just set it, forget it and put all of your focus on your workout!
Resistance Bands are THE BEST way to workout in a cost and space effective way! Unlike free weights, resistance bands are lightweight and travel well. With dumbbells, each time you want to add or decrease weight, you have to go grab another set of weights. But with resistance bands, all you have to do is tighten or loosen your grip. It’s like having multiple sets of weights in one piece of equipment.
THE ULTIMATE must have for the in-home exerciser is the TRX. The TRX system is great for the traveling fitness freak, an outdoor enthusiast or the average Joe who doesn’t have much space to work out. The TRX is a little more spendy, but it is your perfect all-in-one piece of equipment. Hook the TRX up to a tree, pole or sturdy beam in your house and your set for a great workout using just your body weight. Cardio, resistance, stretching – the TRX can do it all.
The Top 10 FITmas Gifts in 2011
November 29, 2011 By
Looking for that perfect gift for the fitness fanatic in your life? Look no further. Here are my recommendations for the best fitness gift of the 2011. I use these ALL of these products and I highly recommend them to anyone looking for a great gift for a loved one or yourself.
TRX SUSPENSION TRAINER
$199.95 If you’re looking for the ULTIMATE gift to give someone, this would be it. The TRX system is great for the traveling fitness freak, an outdoor enthusiast or the average Joe who doesn’t have much space to work out. Hook the TRX up to a tree, pole or sturdy beam in your house and your set for a great workout using just your body weight. Great for all fitness levels. Use code TRXGIVE when checking out and get FREE SHIPPING and 20% off.
BOSU TRAINER
$49.95-$109 Do you BOSU? You should. The BOSU is an amazing functional tool to help improve your balance, strength, agility and speed. Can be used flat side up or flat side down. The BOSU takes exercises like lunges, pushups and planks to a whole other level.
GYMBOSS
$19.99 The Gymboss interval timer will give your workout the discipline and structure necessary to take your workout to the next level. This easy to use timer will allow you to stay on track during your workouts by eliminating the pesky issue of checking the time during your intervals. Just set it, forget it put all of your focus on the workout to get the best results possible!
2 LB. WEIGHTED GLOVES WITH REMOVABLE WEIGHTS
$17.99 These adjustable gloves can be used for strength training, boxercise, walking. Removable 1 lb weight packets allow the gloves to go from 0-2 lbs. I love these gloves because there have been so many times when I am in between weights and these allow me to make small weight increases.
10 LB MAX-VEST
$44.99 I’m a sucker for the Cathe products and this vest is awesome. It adds just enough weight to fry my legs during my plyo workouts. I love doing walking lunges when wearing this vest.
THE PERFECT PUSHUP
$39.95 Don’t knock it until you try it! When a client of mine suggested I add it into my chest routine, I laughed at him. I am not one to try “infomercial” products because they are usually cheesy and junk. But I tried it and it took my pushup to a whole new level – it added depth and rotation into a normal pushup while keeping me in perfect form with less strain on my wrists.
THE ULTIMATE WORKOUT LOG
$12.95 This 24 week workout journal allows you to log your cardio and strength workouts. Every page has a motivational saying and gives you fitness information and facts that can help you reach your personal goals.
FITBOOK JOURNAL
$22.95 A personalized, flexible, and functional fitness/nutrition journal that offers a unique 12-week system to plan for success, track your progress, and reach your goals. At just 5.5″, the fitbook is portable – but durable enough to endure being toted around. The fitbook is small in size, but packs a punch in utility with durable plastic coil, an elastic strap to mark your place, a handy slot in the back to stash your gym card, and includes a pint-size pen.
FITNESS TO GO GEAR
$20-$40 Look cute and fit while sporting the Fitness To Go Apparel. Jackets, short sleeve sweat wicking tees and tank tops in lots of fun colors. Also, stay hydrated while drinking out of your Fitness To Go water bottle.
FITNESS TO GO GIFT CERTIFICATES
$10-UNLIMITED Give the gift of health this year. Purchase Gift Certificates that can be used for any Fitness To Go Service. Classes, Training, Equipment Orientation, Custom/Private Bootcamps, Program Design – you name it, Fitness To Go can help you get in the best shape of your life in 2012!
Make GRATITUDE your ATTITUDE
July 26, 2011 By
Fitness. It’s the first thing we think about every January 1st or when we have an upcoming event where we want to look amazing but it’s the last thing we check off on our giant “to do” list. We look at fitness as “a thing” we have to do to look better or to lose weight . For many of us it has a negative connotation – something we have to suffer through in order to reach a certain goal. “No pain, no gain”. Negative, negative, negative. But what if we looked at fitness with a whole different attitude – gratitude. Something to be thankful and grateful for.
When we think of being grateful, we think of the BIG things in life – a roof over our heads, a job that pays the bills and a family that loves us. But what about the smaller things like being able to walk up a flight of stairs, play in the yard with your kids and the ability to move? Our fitness is often over looked and taken for granted. It’s something we’ll focus on when we have more. More time, more money, more incentive. But what if your fitness abilities were taken away from you?
Fitness isn’t all about fitting into a pair of size 00 skinny jeans or getting back to your “high school weight”. It’s about how great moving makes you feel and the awesome things you can accomplish with the incredible body you have. When our ability to use our bodies is taken from us, we regret the things we didn’t do when we could have. You hurt your knees and you wish you would have taken up running. You break your arm and you wish you could toss the ball with your kids. So why not try living without regret and doing things just because you can. I’m not usually one to toot my own horn, but in the last year and a half alone, I ran the distance of the United States. My body and fitness allowed me put one foot in front of the other for 3500 miles. I didn’t do it to lose weight, win a contest or because someone was chasing me. I did it because I could. And I am extremely grateful that my body and fitness level allowed me to experience every mile of it.
This month I challenge you to look at fitness in a whole new light – with gratitude. Walk into the gym with a positive attitude. Be thankful that you can ask your body to do something and it will do it. Be grateful for the pride you feel after a great workout. And most of all, appreciate the amazing moments you will experience when you are grateful for what you have.
Fun Tip: Did you know that your level of fitness is what got you here? Before you were born, you “ran” the most important race of your life. In essence, you competed in a race to the distance of the moon against the entire population of the US and Japan and you won. In the survival of the fittest, you won the ultimate prize – life. What are you going to do with your prize?
Want to find your “gratitude”? Visit an amazing website that I am very grateful for Grateful Now
Back To The Basics
June 29, 2011 By
Many people think that in order to get in shape you need to buy the latest fitness gadget or spend all of your hard earned money on “the ONLY workout system that will get you fit”. Not true! Some of the most effective exercises are basic, require no equipment and best of all – FREE! These exercises are the basic building blocks to a great workout and having a fit body.
Pushups
Pushups are the THE perfect exercise. They can be done anywhere and there are a million ways to do them. Inside, outside, on the knees, on a bench, at an incline, at a decline – the pushup is the jack of all trades when it comes to exercises. Pushups work multiple muscle groups in one exercise: the chest, core, shoulders, glutes, back and triceps. To do the pushups with perfect form, make sure your core and glutes are tight, and the movement comes from the shoulders and elbows, not the hips and neck.
Lunges
Lunges are an amazing exercise to tone the lower body and get the heart rate soaring. There are many different types of lunges, but the one I think is the most effective is the walking lunge. Walking lunges are very similar to the way walk but include an extra element, the lunge. With your right leg, lunge forward about three feet until your right thigh is parallel to the floor and your left knee is nearly touching the floor. Pause momentarily and then repeat the forward motion with your left leg.
Tricep Dips
Tricep Dips are a great anywhere exercise and tone the back of the arms in no time flat. They can be done on a chair at work, on your nightstand or on a park bench. To do the tricep dip, sit on a sturdy platform and grab the edge keeping your hands close to your hips. Walk your feet forward slightly until your hips are off of the platform and your knees are at a 90 degree angle. Bending your shoulders and elbows, bring your hips straight down towards the floor. Push yourself back up.
Interval Training
Interval training can supercharge your fitness, boost your metabolism and burn off those extra calories. Interval training is an extremely effective form of cardio that mixes higher intensity bursts of exercise with moderate intensity recovery periods. A great outdoor example of this type of training would be walking for 4 city blocks then running for 2 blocks and repeat this for 20 – 30 minutes. Another fun way to interval train is to walk or run as fast as you can up a hill. When you get to the top, slowly walk or jog back down.
