Tuesday, February 28, 2012

White Chicken Chili

Made this one for dinner yesterday....another crockpot pinterest recipe. I altered it due to a lack of a few ingredients, but I'm sure if you have everything it calls for it will be even better than it was! Note: a little spicy for small children!

1 1/2 lbs uncooked chicken breast (can be frozen)
2 – 15 oz cans of white beans
1 – 15 oz can of white corn
1 onion chopped (sweet/Vidalia)
1 clove garlic finely chopped (I love garlic so I used 2)
1 package taco seasoning
1 – 7 oz can of chopped green chilies
1 can cream of chicken soup
1 – 14 oz can of chicken broth

Place chicken in the bottom of the Crock Pot. Add beans, corn and onion. Mix the next five ingredients and pour over the top. Cover and cook on low in the Crock Pot for 8-10 hours. (I was running low on time so I cooked mine on low for about 4 1/2 hours and then raised it to high for the last two hours). I shredded the chicken with two forks about an hour before it was done.
Before serving use a potato masher to break everythin up more. (Make sure you do this very quickly with pressure and alternating directions… the consistency should change from brothy with chunks of meat and beans to a very thick and even consistency. If it is still brothy, keep mashing). I also added a little sour cream to make it thicker!
Add shredded cheese, a dollop of sour cream, a splash of lime juice, cilantro and chips before serving. YUM!

Monday, February 27, 2012

This is what I call organized!

Wow...while trying to come up with some new nutrition logs and meal planners I decided to refer to good ole pinterest and again I'm elated! Found some really fun and nifty oraganizational printables that make me want to organize away!! Fitcamps...you are getting some of these handouts!

Sunday, February 26, 2012

The Benefits of Group Training!

There is no question that everyone can benefit from a personal trainer! Even trainers use trainers! Whether for motivation, the extra push, or just letting someone else plan your workouts, a trainer can make your workouts more efficient, effective, and more fun. But what about group personal training? Can you still get the same results? If you are training for something very specific, you have special needs, or you are recovering from injury, working with a trainer one-on-one might be best for you. If you are looking for that appointment time each week, the extra push, or just a good kick-butt workout...group training is for you! Other benefits?
  • A new support group- Meet new people and have a group to share stories, challenges, etc. And your new friends won't let you skip workouts as easily as you may have before!
  • Reduced costs- One-on-one training can cost up to $90 per session! Usually small group training is 1/4 of that cost or less.
  • A little competition- Not a lot...just a little! When you are in a group, it tends to push you more. You don't want to give up, or you want to do just a few more to prove you can...thats a good thing!
  • More fun!- I always prefer training a group over one-on-one training. There's more energy, laughter, and motivation in a group. It makes working out way more enjoyable!
What's the difference between a group fitness class and group personal training?? I get this question a lot and I have many people compare the cost of a fitcamp to a class they take at the gym. These are VERY different! Many times the instructor you work with at the gym teaches only one class format. Maybe not, but they are going to teach the same type class each week and this class may not neccessarily be geared toward what your goals are. Is going to a class each week good? Yes, of course! But working with a personal trainer and the SAME group each week builds a support group and you will build upon what you have learned. Working with a trainer usually means having some sort of assesment done so that the trainer gets to know you and your goals, health history, etc. Most of the time the group will have common goals and the trainer will gear workouts specific to what the goals of the group are. You should have access to your trainer if you have questions about anything or need further advice, unlike taking a fitness class. And most importantly, you have made a commitment and have a set appointment to meet with your group unlike group fitness. It's nice to have a class convenient for you to drop into, but no one is going to ask where you are when you aren't at that class at the gym!
If you want more info on my groups and fitcamps, or if you have a group that is interested in training, contact me! gofitmomstl@gmail.com

Tuesday, February 21, 2012

Aldi Meals!

I'm sure all my clients at one point have heard me talk of my love for Aldi! Well thank you to Lori F. for sharing this website with me where a mom shares a whole menu planner of Aldi bought foods and recipes and breaks down the pricing! Awesome! You can see the link here and read the Aldi tips below. I know a few people were totally lost when they went on their first visit!

 Here are a few tips for a successful Aldi shopping experience.
•No coupon clipping is needed for your Aldi shopping experience. Aldi sells, primarily, only off-brand merchandise saving you some time on coupon cutting. Aldi carries only one brand in one size in each of their product category. Just because these products are considered "off-brand", in actuality, many of the private label products are made by well-known brand manufacturers and are simply shipped in different packaging to their stores.
•Aldi only accepts cash, debit cards, and the electronic benefits transfer cards (formerly known as food stamps).
•The store offers a shopping cart rental program. Basically, this means you will need to insert a quarter into the cart to use it. Upon returning the cart, you will receive your quarter back, but be sure to tuck a quarter in your purse before you go. Nothing is more frustrating than having to wait in line for change so that you can get your cart to start you shopping trip.
•Bring your own grocery bags or you can pay for their bags. Paper bags will cost you five cents a pop and the plastic bags will run you ten cents. Along with bringing your own bags, you will also need to bag your own groceries. The cashier will set the groceries in your cart and then you are responsible for the bagging. Aldi provides a long counter where you can bag your groceries. Also keep your eyes out for empty boxes because these are perfect for storing groceries in your car and make carrying your groceries easier.
•Aldi offers a double guarantee on all of their products. If you are dissatisfied with any of their products, they will replace the product and refund your money too!
•Join Aldi's mailing list to receive regular information about their special offers. You can sign up for their email newsletter through http://www.usa.aldi.com

Read more at http://www.momadvice.com/food/aldi_meal_plan.aspx#RopWyds2gIktop6k.99

Florissant...New Session!


Take 10 for your mind!

Ash Wednesday is tomorrow and this year I think instead of giving something up....I'm going to do something everyday...pray! Lord knows I need it lately! I know thats not right to only pray when you are in need, but I'm going to do this for lent to try to make it more of a habit and to try to be more grateful for what I have. I've downloaded a daily devotional app on my phone that will ask questions and get me thinking about who I am, what I do, and how I treat others. I also had meditation on the list of handouts for this week and I thought these would fit nicely together. Everyone needs a few minutes a day in silence to think things over, or just relax in peace! I also found a cool website listed at the bottom. Maybe an idea for you for lent?

10 Minutes of Daily Meditation

For some, the thought of sitting anywhere for more than 30 minutes makes the hands sweat and the mind spin. The good news, however, is that one can receive benefit from meditation in a relatively short amount of time. Sure, you’re going to have to turn that focus inward and yes, you’ll probably encounter some uncomfortable feelings, sensations, and thoughts before finding that sweet spot within. But the truth is, the payoff might just save your life.

Checkout this recent Sydney Morning Herald post on meditation teacher Andy Puddicombe and his 10 minute meditation practice. According to Puddicombe, the purpose of meditation is to recognize what’s already there within oneself. Using the analogy of clouds blocking a blue sky to symbolize your thoughts and feelings blocking awareness of your essence, Puddicombe offers how meditation helps to part the clouds to see the blue sky of one’s being. Below is his 10 minute meditation instruction.

Practice for meditation

Getting ready:

1) Find a place to sit down comfortably, keeping a straight back.

2) Ensure you’ll be left undisturbed (switch off your mobile).

3) Set the timer for 10 minutes.

Checking in:

1) Take five deep breaths, breathing in through the nose and out through the mouth and gently close your eyes.

2) Focus on the physical sensation of the body on the chair and the feet on the floor.

3) Scan down through the body and notice which parts feel comfortable and relaxed, and which parts feel uncomfortable and tense.

4) Notice how you’re feeling – that is, what sort of mood you’re in right now.

Focusing the mind:

1) Notice where you feel the rising and falling sensation of the breath most strongly.

2) Notice how each breath feels, the rhythm of it – whether it’s long or short, deep or shallow, rough or smooth.

3) Gently count the breaths as you focus on the rising and falling sensation – one with the rise and two with the fall, upwards to a count of 10.

4) Repeat this cycle between five and 10 times, or for as long as you have time available.

Finishing off:

1) Let go of any focus at all, allowing the mind to be as busy or as still as it wants to be for 20 seconds.

2) Bring the mind back to the sensation of the body on the chair and the feet on the floor.

3) Gently open your eyes and stand up when you feel ready.

For more info or daily guided meditation from your office or from your smartphone check out:

Friday, February 17, 2012

STMM Fitcamp- New Session!

StMM Fitcamp March

Thursday, February 16, 2012

Loving my Pinterest recipes!

I gotta give it up for Pinterest! I no longer stress out looking through cookbooks deciding what recipes I'm going to make. What I'm loving most is that I am such a visual person. I have to know what something looks like before I make it. Thats my only beef with cookbooks....they don't all have pictures!
I must admit at first I had no freakin clue what I was doing on pinterest, but once you get the hang of it its so easy, and very helpful!

Today I made yet another crockpot recipe that was perfection! I like meat, but I never learned to make anything but chicken! I love when my hubby barbeques because then we have some good meats, but otherwise I have never been good at it. Today was my first attempt at pulled pork and it was a huge success!! Yay! Couldn't have been easier either!

Crockpot Perfect Pulled Pork
1 pork roast (only $6!)
Pinned Image1 can diet pepsi (yes, I was a bit doubtful of this too)
half bottle of Sweet Baby Rays BBQ sauce (I didn't use quite that much)
Lawry's season salt (I use Rudy's Rub...only found in Texas, but the best!)

Stir BBQ sauce and diet pepsi in crock pot. Sprinkle pork with seasoning. Put in crockpot on high for 4 hours or low for 8 hours. Let cook all day. One hour before serving shred with fork and let cook one more hour. Delish!!!

I served this open face on half bun with salad and broccoli. My family loved it!


Wednesday, February 15, 2012

Workout of the Week: Ropes and Bands!

What a week this has been and its only Wednesday! I'm struggling I must admit. Everyone did a great job with jumproping and bands this week! Jumping rope for a minute (or longer) at a time is not easy, but everyone hung in there!
My workouts with each group varied just a little, but here are the basics of the workout this week.
All you need is a jump rope and a resistance band:

Band Squats
1 min (hold and pulse- 10)

Standing side leg lifts (20 each side)

--Jump Rope 1 min--

Reverse Fly
(30 sec)

Upright Row
(30 sec)

--jump rope 1 min--

Side to side Squats with band (1 min)
Standing side to side steps with band (1 min)

-- jump rope 1 min--

Bicep Curls ( 1 min)
Tricep Extension (1 min)

--jump rope 1 min---

Hip Lifts/Bridges on floor (30 sec)
Bicycles (30 sec)

Repeat all exerices 2x through!
Remember jumping rope is one of the best fat burning exercises you can do! And...turning the real rope is tough, but it make you work harder and improves your speed and agility! Stick with it and you'll be a pro in no time!

Crockpot Wednesday: Shredded Salsa Chicken

The crockpot has been my friend lately especially with all the new recipes I'm finding on pinterest! Today I'm making shredded Salsa Chicken! It's ready now and I'm just waiting to eat it. This should be good with rice, on top a salad, or in a tortilla. I just can't decide! I altered this recipe a little to what I had:


1 pound boneless, skinless chicken breasts
1 cup salsa (I used chunky garlic artichoke)

1 package taco seasoning (I used chili powder and southwest seasoning)

1 cup sour cream

Mix sour cream, salsa and taco seasoning in the bottom of your crockpot. Sink chicken breasts into the mixture, covering completely. Cook on low for 5 – 6 hours depending on size of chicken breasts.

Monday, February 13, 2012

A Staple Exercise

The Lunge will always be a staple in my workout routines! One of the best! You will hear me say these things over and over because you want to be safe when lunging and get the most out of it.

Wednesday, February 8, 2012

motivation for ya...

Nintendo Wii in Schools? Good or Bad?

I am doing some research on the Nintendo Wii in schools. As you may know, I teach PE two days a week at St. Mary Magdalen. We are working on our Cardiovascular Unit and just finished Jump Rope for Heart and Aerobic videos. While watching the kids following a (really bad) hip hop video I thought about Just Dance. Its a ton more fun and the coreography is 10 times better! So...I decided to bring the Wii in tomorrow for classes. Of course the kids couldn't be more excited! I'm now the best teacher EVER! But, should I continue to use the Wii more for sports and other games? Can I use it to incentivize the students to participate and behave well? I feel like I'm on to something, but as a parent, would you agree?

I have to say when it first came out I thought, "Nope...its still a video game and kids need to go out and play and get their eyes off the TV!" But then, my neice brought hers over one night and we all played Just Dance (even my dad)! We were sweating and I realized....this is a workout! I haven't played many other games on it, but I did change my mind a bit about it.

Here is one of the articles I found on the Wii in schools. Let me know what your thoughts are. Is the Wii appropriate in schools?

Tuesday, February 7, 2012

Workout of the Week: Kickboxing

jog in place- 30 sec
jumping jacks- 30 sec
squats- 30 sec
block twists- 30 sec
obliques (elbow to hip)- 30 sec
knee strikes- 20 each side, alternate 20
Speed bags: 20 center, 20 right, 20 left

20 right
20 left
center stance- 20 alternating
Jab & Jack- 20

20 right
Jab/Cross combo 20
20 left
Jab/cross combo 20
center stance- 20 alternating crosses

Speed Bags: 20 center, 20 right, 20 left

20 right
20 left
20 alternating
Jab/Cross/Hook combo 10 each side

20 right
20 left
20 alternating
20 sec fast feet w/uppercuts
Jab/Cross/Hook/Uppercut combo 10 each side

Speed bag: 20 center, 20 right, 20 left

Front Kicks:
20 right
20 left
Lunge/Front Kick combo 10 each side

Side Kicks:
20 right
20 left
Squat/Side Kick combo 10 each side

Round House Kick:
20 right
20 left

Back Kick:
20 right
20 left
Around the World (front, side, back kicks) 10 each side

Twists and Obliques again 30 sec each

Remember to keep strong with your kicks and punches! Always imagine striking something....what or who is up to you! :)
Practice these and feel confident and strong. If you really like it...get a bag some gloves. Talk about letting out some stress! wow!
Great job this week to all my fitcampers! You worked hard!

Sunday, February 5, 2012

Save money, lose weight!

Besides these points...I think the most obvious money saver is eating IN! If you stopped eating out for lunch or dinner each day think of the money you would save! We make it a goal to eat out only once per week...and I really hate to waste that on fast food, I'd rather go somewhere nice and yummy!
Another thing that really bothers me.....I hate when people tell me it costs too much to eat healthy! Thats crazy. Yes, organic foods may cost a little more (which I rarely even buy), but eating produce that is fresh and in season (from the farmer's market is even cheaper) is cheap! Make your own foods and stop buying prepared crap, that is what is costing you! But here are some more good reasons to lose weight...

Saturday, February 4, 2012

Kid Friendly Super Bowl Snacks

This article has a couple cute ideas for kids....and a few that my kids probably wouldn't touch! (like lettuce wraps!)