Tuesday, January 31, 2012

This week's workout: Tabata Training

Because I'm asked so much to email the workouts we do in Fitcamps, I've decided to put them all up on my site! Now if you like a workout...you know where to go to get it! Or, if you wanna try some of the things we do in fitcamps...now they are here. Although they just aren't the same without the fun groups and me yellin and correcting your form :)
This week was Tabata Training which although really tough is still always a favorite and is great for an at home workout once you download the Tabata Timer on your smartphone! Yay! The Tabata workout is 20 seconds of work and 10 seconds of rest for 8 sets. Choose any 4 exercises and you will repeat them twice. Tabata workouts are done faster than most. You should try to complete as many repetitions of each exercise as you can in that 20 second work period! The great thing is that each round is only 4 minutes, so if you only have a few minutes for a workout, do just one round. If you have 20 minutes you can do 5 and get a really great workout!
So....here are the exercises we did this week:

Round 1
Snap Jacks

Round 2
Plank Jacks
Crunch or Sit ups
Jumping Jacks

Round 3
Forward Lunges
Bicep Curl/Shoulder Press
Switch Lunges
Lateral Raises

Round 4
Hips Lifts
Tricep Dips
Plank up-downs

Round 5
Plie Squats
Jump Squats
Seated Oblique Punches

Monday, January 30, 2012

My plate illustration

We've been talking alot about the new my plate recommendations. I am a huge fan of the change! Half or your plate fruits or veggies! This is a great little illustration.

Super Bowl Recipes for Fit Moms!

I'm helping us all out by gathering some ideas for this weekend's Super Bowl. If you're like me, you don't really care about the game or the day at all, but for some reason, we ALL must attend a Super Bowl party! I can't even tell you who's in it! Don't tell my husband I said that! ;) Oh well, I'm always up for a party :) I wasn't shocked that Super Bowl ranks only second to Thanksgiving in the amount of calories consumed by American's! Most of it is just greasy appetizers and dips. But, maybe we can alter them, or make some fit mom friendly recipes just for us! I'll keep adding to the list, so check back through the week!

I'm really against eating "light" and "fat free" things, but I know this is a favorite and I have many friends and clients that follow Weight Watchers.

Lighter Buffalo Chicken Dip
Weight Watcher Recipes

Servings: 9 • Serving Size: 1/2 cup • Old Points: 3 pts • Points+: 3 pts

Calories: 107.9 • Fat: 4.9 g • Carbs: 5.4 g • Fiber: 0 g • Protein: 10.3 g

4 oz reduced fat cream cheese, softened

1 cup fat free sour cream

1/2 cup Franks hot sauce (or whatever hot sauce you like)

1/2 cup crumbled blue cheese

1 tsp white wine vinegar

2 cups (14 oz raw) cooked shredded chicken
Mix the first 5 ingredients together until smooth. Add the chicken and put this in the crock pot on low for 3-4 hours. Serve warm. Makes 5 1/2 cups.

Mexican Chicken Dip
Just made this one last night! Easy enough and you can serve with rice, on tortillas, or with chips. Yummy and not too bad for you.

- Bag of frozen Chicken Breast Tenderloins (2.5-3lb bag)

- 8 oz block of cream cheese (don't use Fat Free! 1/3 less fat or regular is fine)

- Can of Black Beans, drained & rinsed. (or Pinto Beans if you prefer)

- Can of Corn, drained.

- Can of Rotel


Put frozen chicken in the crock pot.

Put Cream cheese on top of the chicken.

Dump in the Black Beans (make sure they are drained & rinsed!!!)

Dump in the drained corn.

Dump in the Rotel, Cover & cook in your Crock Pot on low for 6-8 hours. Every 2 hours, I stir the ingredients.You can shred the chicken when it is done, or just leave it as tenderloins.
After 6 hours, turn the crock pot off & let it sit for about 30-45 minutes. It is a little soupy, but letting it sit causes it to not be as soupy. Serve this over rice. The rice soaks up some of the soupy-ness. It makes a lot, it feeds 6-8 adults. You could have it for dinner a couple nights & for lunch. I actually like it better on the 2nd day, when it isn't as soupy. So, you could make this the day before & then keep it in your fridge overnight.
Easy. Good. Healthy.

Cucumber Flatbreads- a really cute, yummy, and easy appetizer!

Roughly 2 cucumbers

Bag of flatbread
1 cream cheese (the 8 ounce box)
1 packet of Italian Seasoning
Lemon Juice (I just buy the bottle that is in the fruit/veggie section)

In a bowl combine the cream cheese, Italian packet and lemon juice (keep adding a little at a time until the taste is to your liking). There is no measurement it is just what you like.

Cut the flatbread in rectangles and spread the cream cheese combo then place a cucumber wedge on top.

Refrigerate until you are ready to serve.

Southwestern Black Bean Salad
I'm a sucker for anything mexican or anything with avacados in it! Yum! This looks good even as a dip for tortilla chips.

Weight Watcher Recipe

Servings: 12 • Size: 1/2 cup • Calories: 106 • Old Points: 2.5 pts • Points+: 3 pts

Calories: 105.9 • Fat: 6.0 g • Protein: 3.2 g • Carb: 13.0 g • Fiber: 3.6 g Sugar: 1.2 g

Sodium: 137.8 mg

1 15.5 oz can black beans, rinsed and drained

9 oz frozen corn, thawed

1 tomato, chopped

1 small hass avocado, diced

1/4 cup red onion, chopped

1 scallion, chopped

1 lime, juice of

3 tbsp extra virgin olive oil

1 tbsp cilantro

salt and fresh pepper

Directions: Combine beans, corn, tomato, onion, scallion, cilantro, salt and pepper. Mix with lime juice and olive oil. Marinate in the refrigerator 30 minutes. Add avocado before serving.

Creamy Spinach Dip

Try this light spinach dip made healthier with reduced-fat cream cheese, nonfat yogurt and low-fat cottage cheese instead of full-fat cheese, mayonnaise and sour cream. It will save you a whopping 84 calories and 10 grams of fat per serving when compared to traditional versions. Serve it with pita chips and crunchy vegetables or spread it on a sandwich.

About 2 1/2 cups
Active Time: 15 minutes
Total Time: 15 minutes


•1 small shallot, peeled

•1 5-ounce can water chestnuts, rinsed

•1/2 cup reduced-fat cream cheese, (Neufch√Ętel)

•1/2 cup low-fat cottage cheese

•1/4 cup nonfat plain yogurt

•1 tablespoon lemon juice

•1/2 teaspoon salt

•Freshly ground pepper, to taste

•6 ounces baby spinach

•2 tablespoons chopped fresh chives


1.Pulse shallot and water chestnuts in a food processor until coarsely chopped. Add cream cheese, cottage cheese, yogurt, lemon juice, salt and pepper and pulse until just combined. Add spinach and chives and pulse until incorporated.

Per 1/4-cup serving : 54 Calories; 3 g Fat; 2 g Sat; 1 g Mono; 10 mg Cholesterol; 4 g Carbohydrates; 4 g Protein; 1 g Fiber; 222 mg Sodium; 102 mg Potassium
Exchanges: 1 vegetable, 1/2 fat

Tips & Notes

•Make Ahead Tip: Cover and refrigerate for up to 3 days. Stir before serving.

Friday, January 27, 2012

The Paleo Diet

I really liked this quick run down explaining the paleo diet and issues in our society! Thought I would share. For all those scared of fat....read!!

Working Mommy Office Workout!

There is an endless stream of reasons for not exercising regularly. But the number one reason hands down is “there is just not enough time in the day.” Does that sound like you? If so this is your workout for the office!
Exercises to do at Your Desk

Squats: Stand with feet shoulder width apart in front of your chair. Sit touching your but lightly to the chair and stand again. Repeat for 15-20 repetitions. (Hope there aren't window to your office! lol)

Push-ups: With hands on the edge of your desk shoulder width apart, keep abs tight and slowly lower body toward desk until arms are bent at 45 degree angle, slowly push yourself away from desk until arm are straight again. Repeat for 15-20 repetitions.

Tricep Dips: Sit on the edge of your chair with hand at also on edge of chair. Using your arms, dip your body down off chair and back up. Killer arm exercise! Repeat for 12-15 repetitions.

Arm circles: Standing with arms extended out so that your body forms a "T," rotate arm in small circular motion for 20 repetitions each direction.

Lower back: Stand with feet shoulder width apart and arms extended overhead. Slowly bend at waist bringing hands toward feet. Touch feet with hands if possible and slowly return to starting position. If you have lower back problems, do not do this exercise.

Side Bends: Stand with feet shoulder width apart and hand at sides. Without twisting the body, slowly bend to the right side and return to standing position.(Better yet, hold something heavy in both hands). Repeat for eight to 10 repetitions on each side.

Another great idea is to sit on one of these fitballs as your chair! This will ensure good posture and you get a nice core workout all day long! I sat on one of these throughout my pregnancy at work and it felt great!
These are all exercises that can be performed without any additional equipment which means they can be done anytime. As you improve your fitness level, you may want to introduce additional weight via dumbbells.
Take a few minutes each day to exercise and you will begin to feel better, move easier, and even look better. And remember, exercise is a part of a healthy lifestyle that includes proper diet, rest and hydration.

Thursday, January 26, 2012

After a good cleanse here is your grocery list!

Recommended Grocery List

Wednesday, January 25, 2012

Yes, the bikinis are out!!

OMG! I know Christmas seemed to come earlier this year and that was okay with me, but swimming suits out alreay?! Do we need another reminder of how pasty and fat we feel? Lol! There's some motivation for you! Go try on a bikini like I did today! I should know to never try them on in the store because the lighting is just terrible, but then I had a second thought..."how bad is it really?" Just because I can't see it at home doesn't mean its not there! I better check it out for myself and see how much work I have ahead of me. So...I did it. I tried on a cute as can be green and white striped bikini. From the front...not bad! The back....well....lets just say I'm going to be doing a whole lot of this workout!!!!

I dare you! Go try one on. Best Motivation there is! :)

change doesn't happen overnight!

Tuesday, January 24, 2012

Valentine's Day Idea!

This is a fun event! I am not instructing this, but some instructor friends of mine are and they both are awesome! Wish I could get my hubby to do yoga with me!

Yoga for Couples Workshop

Saturday, Feb 4th 1p-3p

with Katie Bohn and Dianna Lucas at Indigo Massage and Wellness (Arsenal and 55)

Union is the essence of yoga. This is a gentle practice which combines yoga, play and relaxation. Joining in postures and stretches while supporting each other enhances awareness while also bringing new depth to one’s connection. When you stretch with your partner, you melt each others tensions. Whether your relationship is new or has waned, working together in yoga can potentially renew your connection with your self and your significant other (or bring a friend). Yoga for Couples is a great way to surrender, build trust, and deepen intimacy in a fun, open-hearted way.

$50 per couple. Chocolate and wine tasting after!!

Monday, January 23, 2012

Yummy Kale!

I started eating kale a couple years ago after someone told me how packed with nutrients it is and how good it is sauteed like spinach or blended in a smoothie. Kale is that rubbery green stuff they use as a garnish on your plate at resturaunts and its near impossible to chew raw, so I never thought to buy it and eat it.
Last night we had some friends over and she wanted to try a kale recipe she found....she knew I would be all for it! We steamed it in the steamer and she pre-made the dressing to go on it (lemon juice, garlic, olive oil). It was so easy and was DELICIOUS!!  Here is the recipe so you can try it yourself! So flavorful!

Mediterranean Kale

Original Recipe Yield 6 servings


• 12 cups chopped kale (sold by the bag at Trader Joe’s)

• 2 tablespoons lemon juice

• 1 tablespoon olive oil, or as needed

• 1 tablespoon minced garlic

• 1 teaspoon soy sauce

• salt to taste

• ground black pepper to taste


1. Place a steamer insert into a saucepan, and fill with water to just below the bottom of the steamer. Cover, and bring the water to a boil over high heat. Add the kale, recover, and steam until just tender, 7 to 10 minutes depending on thickness.

2. Whisk together the lemon juice, olive oil, garlic, soy sauce, salt, and black pepper in a large bowl. Toss steamed kale into dressing until well coated.

Friday, January 20, 2012

No More Excuses!

We talked alot about this! Sometimes its just more powerful to see it!

Week 1- New Year Fitcamps...Success!

Wow, everyone did great this week! Week 1 of New Year Fitcamps brought in many new people, many with the common goal to get back in shape or to lose weight this year! Everyone worked so hard our first day and I think they all felt it the next day. Now...we just need to get into the habit of working out each day! This week I also encouraged a cleanse of some sort. Either just to eliminate something from your current diet (like dessert, or dairy) or to give the body a break by eating only fruits and veggies or whole grains for a few days. The benefits are endless and it always makes me feel great to eliminate caffeine, sugar, dairy and wine for a few days! I didn't say it was easy :0, but it does feel good after.
I see us making great progress in 2012 starting with this 6 six weeks! :)

Wednesday, January 18, 2012

New Year...New You!

This is probably nothing you haven't heard before, but really if you can really adopt these secrets this year, you just might be able to change for good!

10 Secrets to a Fit Lifestyle!

1. Act as if you are Fit! Start to live as if you were fit. Act fit, eat like you are fit, talk like you are fit, dress like you are fit! The mind-body connection is more powerful than you think.

2. Get out of your comfort zone! To prompt your body to change, you have to make it do what it is not used to. If it seems easy and comfortable, you’re not going to transform your body!

3. Fuel your body for success. Eat more often, not less. CATABOLIC: A scientific term for the state your body goes into when you don’t fuel it every couple hours and it starts to break down hard-earned muscle tissue. Fuel with unprocessed whole foods every couple hours.

4. Make R & R a priority. Finish each day with something relaxing such as stretching, reading, writing in your journal, taking a bath. Take time each day to do something for yourself. Get at least 6-8 hours of sleep to aid in your recovery and results.

5. Obstacles will arise—anticipate them! Everyone has obstacles. Successful people see obstacles as challenges and they overcome them. Tell yourself you will stay focused and on track. No excuses. Plan ahead and have strategies for these obstacles.

6. Keep a journal or a blog. Write down your goals and keep them where you will see them every day. I started my blog as a way to stay motivated and to give support to other busy moms. Fill your journal or blog with motivational sayings, pictures or anything to keep you focused.

7. Surround yourself with supportive people! When someone is doing something to become more successful, whether it is an exercise program or eating healthy, other people try to drag that person back to their level and keep them from being successful. We all know them! Surround yourself with those who will support and motivate you to be better!

8. Think about your thoughts. Eliminate any negative and poisonous thoughts and people from your life! Everyone loves a positive person. Think positively about yourself and others.

9. Manage your stress! Stress piles up and can wreak havoc on your health, vitality, and progress. When you are under stress your body produces cortisol. Cortisol tells your body its in panic mode and is also linked to belly fat! Take time out to reduce your stress!

10. Stop Making Excuses! I don’t have time, It’s in my genes, work is hectic, It’s my time of the month, I’m too tired, I’m stressed, My kids come first…. You will never have enough time! If you don’t have time in your life now, then you’d better make time in your life later to regret not getting healthy.

“Until you value yourself, you won’t value your time. Until you value your time, you will not do anything with it.” –M. Scott Peck

Monday, January 9, 2012

Portion Control!

If you've eaten with me before, then you know that I eat everything! There are few things that are "off limits" for me. I just try to watch my portions and once you start eating healthy, eating too much of a bad thing will torture your stomach! This is a good illustration for portion sizes.

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Sunday, January 8, 2012

Okay Florissant...here it is!

New Year Fitcamp! Florissant

Steps to Avoid the Flu!

Simple Steps to Avoiding the Flu….

The only portals of entry are the nostrils and mouth/throat. . In a global epidemic of this nature, it's almost impossible to avoid coming into contact with H1N1 in spite of all precautions. Contact with H1N1 is not so much of a problem as proliferation is.

While you are still healthy and not showing any symptoms of H1N1 infection, in order to prevent proliferation, aggravation of symptoms and development of secondary infections, some very simple steps, not fully highlighted in most official communications, can be practiced (instead of focusing on how to stock N95 or Tamiflu):

1. Frequent hand-washing (well highlighted in all official communications) .

2. "Hands-off-the- face" approach. Resist all temptations to touch any part of face (unless you want to eat, bathe or slap).

3. *Gargle twice a day with warm salt water (use Listerine if you don't trust salt). *H1N1 takes 2-3 days after initial infection in the throat/ nasal cavity to proliferate and show characteristic symptoms. Simple gargling prevents proliferation. In a way, gargling with salt water has the same effect on a healthy individual that Tamiflu has on an infected one. Don't underestimate this simple, inexpensive and powerful preventative method.

4. Similar to 3 above, *clean your nostrils at least once every day with warm salt water. *Not everybody may be good at Jala Neti or Sutra Neti ----the Neti Pot we've heard about (very good Yoga asanas to clean nasal cavities), but *blowing the nose hard once a day and swabbing both nostrils with cotton buds dipped in warm salt water is very effective in bringing down viral population.*

5. *Boost your natural immunity with foods that are rich in Vitamin C (citrus fruits). *If you have to supplement with Vitamin C tablets, make sure that it also has Zinc to boost absorption.

6. *Drink as much of warm liquids (tea, coffee, etc) as you can. *Drinking warm liquids has the same effect as gargling, but in the reverse direction. They wash off proliferating viruses from the throat into the stomach where they cannot survive, proliferate or do any harm.

Pass this on. You never know who might pay attention to it - and STAY ALIVE because of it.

Monday, January 2, 2012

New Year Resolution Fitcamps Now Registering!!

2012...It's YOUR YEAR!! Set goals and achieve them this year. Make your resolution stick. Make real lifestyle changes. Do it this year, don't just talk about it!!

I have an O'Fallon Fitcamp and a Fitcamp at St. Mary Magdalen school. Please email me or call for more info on either camp!

OFallon New Year Camp!

St. Mary Magdalen New Year Camp

Sunday, January 1, 2012

Goal Setting for 2012!

I love filling out my goal setting sheets each year! I really hate the New Year's Resolution because its usually only one thing and way too vague. With this worksheet you can set goals in all areas of your life and make them very specific. Keep them in your monthly planner so you can look at it often. Check things off as you accomplish them. By the end of the year you can look back on all you accomplished and feel great!

Year End Reflection Worksheet 11

Setting Goals for the New Year