Tuesday, May 29, 2012

Couch to 5K program!

You can run a 5K....yes you!! A 5K is 3.1 miles. You have probably walked 3.1 miles at one time before, but you can also run it! Here is an easy schedule to follow. Jog for a minute or so at a time and then gradually increase that jogging time. Give yourself time to recover before jogging again. You should jog at a comfortable pace...not one where you are huffing and puffing!
Good Luck!

Beginner 5K Training Schedule

TuesThursWeekend Day of Choice
Week 110 min walk/run combo**12 min walk/run1 mile
Week 215 min walk/run combo17 min walk/run1.5 miles
Week 320 min walk/run combo20 min walk/run2 miles
Week 420 min walk/run combo20 min walk/run2.5 miles
Week 520 min walk/run combo20 min walk/run3 miles
Week 620 min walk/run combo20 min walk/run3.5 miles
Week 720 min walk/run combo20 min walk/runRace

Tuesday, May 22, 2012

Goal Setting!

I usually set goals each new year and check them off as I accomplish them. I love lululemon's goal setting ideas and worksheets. They make you look out as far as 10 years and then work backwards.
Here is a link to their goal setting portion of their site.

Here is the link to their six core concepts in goal setting

Even if you don't look out 10 years, think about this summer. Have you accomplished your fitness goals or weight loss goals for the summer? Its not too late! Fill out a "goal calendar" and put all events on the calendar and then plan your workouts. Even those very busy days, plan something even if its only 10 minutes! You will feel great for accomplishing something. Keep the calendar on your fridge or somewhere  you will look at it all the time. Cross or check on the days that you accomplish your set goal for that day!

Monday, May 21, 2012

Homemade LARA bar recipes

These are my new fav bar! Gluten free and dairy free. They are $1.29 each at Trader Joes, so I thought there had to be a cheaper way.

I found this website which had the most recipes. Most of them are made with dates or figs and nuts, maybe a little sea salt and dried fruit. Sounds simple enough right? We shall see! Just got my ingredients to make them. Click on the link for recipes!

Summer Fitcamp!

Summer Fitcamp at Tillis Park!
Tuesdays at 6:45pm
6 week for $50 or drop in for $10 per class
(park in the lot by the big playground)

Anyone is welcome to join us. This is a bootcamp style workout including running, walking, strength training, core, and more! Bring along a mat and a pair of free weights. You will probably need a towel and water too! Swimsuit season is here! Its time to train hard!
For more info contact Joy 314.941.0711 or gofitmomstl@gmail.com

Monday, May 14, 2012

Ugh...nothing is worse than these!

420 calories
18 g fat (4 g saturated)
18 g sugars
Smucker's Uncrustables Peanut Butter and Grape Jelly (2 sandwiches, 116 g)
Smuckers’ frozen sandwiches contain three separate mentions of high-fructose corn syrup and corn syrup. In fact, there’s more sugar in these sandwiches than fiber and protein combined. And although Smuckers’ jarred peanut butter is made entirely from peanuts, the peanuts in the company’s Uncrustables are spiked with palm, soybean, and assorted hydrogenated vegetable oils.

Rather than waste calories on cheap fats and refined carbohydrates, make a single, substantial PB&J with fiber-rich bread and a liberal spread of peanut butter. Not only will you cut out empty calories, but you’ll also save cash—Uncrustables are about 2.5 times more expensive than their homemade counterpart.

Eat This Instead!
Homemade PB&J (2 slices Pepperidge Farm Light Extra Fiber Wheat Bread, 2 Tbsp Smuckers Natural Peanut Butter, 1 Tbsp Smuckers Low Sugar Concord Grape) (86 g)
305 calories
17 g fat (2.5 g saturated)
8 g sugars

Wednesday, May 9, 2012

Paleo Apple Muffins!

I really needed something bread like or sweet today! Found this recipe in my Everyday Paleo cookbook and had all the ingredients! Don't you love when that happens? Next time I will add a little honey or agave for a little more sweetness. My kids weren't crazy about them...they are the true test! I am enjoying them!

Paleo Apple Muffins
2 1/4 cups almond meal
4 omega 3 enriched eggs
1 organic apple finely chopped
1 very ripe banana
1/4 cup coconut oil
1/3 cup water
1/2 tsp baking soda
1 heaping tbsp cinnamon

Pre heat oven to 350. Peel the banana and using a fork, mash the bananna in the bottom of a large mixing bowl. Using a hand held chopper if you have one, finely chop the apple, and add to the bowl. Add all other ingredients and mix by hand. The batter will not be super thick, but more like a cake batter. Using a bit more coconut oil, grease a muffin tin. Fill the tins about 3/4 of the way full. Bake for 15-17 minutes. You will know they are done when you can insert a toothpick into the middle of a muffin and it comes out clean. Serve hot out of the oven with some ghee melted on top, accompanied by eggs over-easy, and hot black coffee. If you eat them all at once, don’t blame me… Makes approximately 16 muffins.

Wednesday, May 2, 2012

Turkey Spinach Meatballs

I looked for an easy spinach meatball recipe for dinner tonight, but most of the Paleo ones called for almond meal and a food processor (which I don't have)! So, I decided to make my own recipe!

Spinach Meatballs with avocado
Paleo Spinach Turkey Meatballs
1 1/2 lbs lean ground turkey
handfull baby spinach (torn up)
1 egg
1/2 packet of ranch dressing mix
1 teaspoon minched garlic

Mix together with hands and roll into balls. Bake at 375 for about 20 min. *used my pampered chef baking stone pan and worked great!

Tuesday, May 1, 2012

Califlower Rice!

At the Paleo seminar the last week someone told me about califlower rice! I remember doing the califlower mashed potatoes before when I was doing a low carb diet and they were delicious, so I knew I would love this! I'm also quite a rice lover! I haven't missed it too much, but I love brown rice, quinoa, cous cous, etc, so I had to try this "fake" rice!
I have to admit, I didn't look at the recipe first, so I started with steaming my rice, which wasn't actually right, but it still worked! I steamed a full head of califlower in my microwave steamer, then took my hand chopper and just started chopping at it! When it got to the size of rice, I stopped. It was pretty darn good with a little butter and sea salt. My hubby and kids even ate it!

Now, the real recipe suggests that you first put your califlower in a food processer or chopper and make it rice size first, then put in the microwave and steam, but says NOT to use water? I have yet to try it this way, but my way still was pretty tasty! Give it a try and let me know what you think!

Paleo Handouts!