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January 27, 2011

Portobello Burgers

  • 4 large portobello mushroom caps, 5 inches in diameter
  • 1/3 cup balsamic vinegar
  • 1/2 cup water
  • 1 Tbsp. sugar
  • 1 garlic clove, minced
  • 2 Tbsp. olive oil
  • 4 whole wheat buns, toasted
  • 4 slices tomato
  • 4 slices red onion
  • 2 lettuce leaves, halved
  • Clean mushrooms with a damp cloth and remove their stems. Place in a dish, stem side up. In a small bowl, whisk together the vinegar, water, sugar, garlic, and olive oil. Drizzle the marinade over the mushrooms. Cover and marinate in the refrigerator for about 1 hour, turning mushrooms once.

    Prepare a fire in a charcoal grill or heat a gas grill or broiler. Lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source. Grill or broil the mushrooms on medium heat, turning often, until tender, about 5 minutes on each side. Baste with marinade to keep from drying out. Using tongs, transfer the mushrooms to a plate.

    Place each mushroom on a bun and top with 1 tomato slice, 1 onion slice and 1/2 lettuce leaf. Serve immediately. Makes 4 servings.

    Preparation Time: 10 minutes

    Cooking Time: 10 minutes

    Nutritional Information: (per serving)

    Calories: 283
    Protein: 8 g
    Fiber: 9 g
    Carbs: 46 g
    Fat Total: 9 g
    Saturated Fat: 1 g
    January 27, 2011

    Dealing with Injuries

    So my biggest fear of all has finally happened.  For the last 3 years, I’ve been very fortunate to do as much as I do and not get injured.  But that streak came to an end on Wednesday when I sprained my ankle while playing basketball.

    So it sucks because I’m supposed to have my purple belt test today and tomorrow for my Kenpo Karate class.  I’m hoping to modify and still do it.  But it’s forcing me to deal with something a lot of people deal with.  Luckily, the sprain isn’t too bad due to the fact that I had good shoes and a brace on.  I’ve been known to roll ankles in my day playing ball.  But what I mention in the video is true…if the top is broken, then work the bottom.  If the bottom is broken, then work the top.  If the top and bottom are both broken, then work the middle.

    So here’s my concerns and challenges that I face for the next several days (hopefully no more than a week).  My body is used to eating a lot of calories because I’m a very active person.  My metabolism is very high because of that.  I now know that I’ll have to be careful with my calorie intake without any or limited cardio in my life right now.  I’m one of those people who if I slack off or don’t watch what I eat…I see it very quickly on the scale.  I probably watch it more than I should.  So what I’ll do the next couple of days is go to the YMCA and use the exercise bike and spend the rest of my time focusing on upper body and core workouts. 

    You can’t let an injury keep you from doing something.  It’s easy to get into a funk and let the lack of exercise depress you, but that’s not going to benefit you at all.  And some of you may find it hard to believe that not being able to exercise would put you in a funk….but it’s a very real reality for people like me.  And for those of you who don’t exercise regularly, you’re probably living that funk right now.  Or if you just started exercising, you’re starting to feel what I’m talking about.  I live for fitness because of what it does for my mind as well as my body.  If I go more than a day without working out, I can tell it in my mood and my demeanor.  So that’ll be my challenge for the next several days.  Not to get into a funk, focus on upper body and core, and try to use an exercise bike to get in some type of cardio and give the ankle a chance to heal.

    I’ll keep you posted on how it goes….

    Contact me if you have any questions or need anything.  Here to help.

     

    January 19, 2011

    Recipe of the Week 1/19/11

    Recipe: Fruit Skewers with Yogurt Dip

    This is a fun treat for kids and adults alike. You can also substitute other favorite fruits (especially seasonal ones) for the ones featured here.

    For skewers:

    • 8 large strawberries, rinsed, stems removed, and cut in half
    • 16 1-1/2" chunks fresh pineapple (or 16 chunks canned pineapple packed in juice, drained)
    • 16 blackberries
    • 1 tangerine or Clementine, peeled and cut into 8 segments
    • 8 6-inch wooden skewers

    For dip:

    • 1 cup strawberries, rinsed, stems removed
    • 1/4 cup plain fat-free yogurt
    • 1/8 tsp. vanilla extract
    • 1 Tbsp. honey

    To prepare the dip, puree strawberries in a blender or food processor. Add yogurt, vanilla, and honey and blend briefly, just until mixed. To prepare the skewers, alternately thread two strawberry halves, two pineapple chunks, two blackberries, and one tangerine segment on each skewer. (Note: If you’re making this dish with or for children, you might consider removing their fruit from their skewers before serving.) Makes 4 servings (2 skewers and 1-1/2 Tbsp. dip each).

    Preparation Time: 15 minutes

    Nutritional Information (per serving)
    Calories Protein Fiber Carbs Fat Total Saturated Fat
    71 1 gram 2 grams 18 grams <1 gram <1 gram

    If you’d like to ask a question or comment on this newsletter article, just email us at [email protected].

     

    January 18, 2011

    The Importance of Change

    We all know that P90X is about "muscle confusion".  So if you’re a beginner doing P90X, all you need to worry about is just getting through the workouts and completing a 90 day phase of it.  But keep in mind while doing the 90 days, please modify and don’t try to keep up with the videos.  Realize your limitations if you’re new to this and haven’t done pull ups and push ups a ton before this.  It takes time and trust me, it took me a LONG time before I was even decent at pull ups.  So be patient and read my post about "The Journey" from last week.

    BUT, what if you’ve done P90X and survived it, or even have done it multiple times and now you’re thinking…"What Now?"  So here’s what I’ve discovered that has allowed me to continue my fitness growth.  Tony always says it’s about "variety", variety being the spice of life.  Well it’s true.  I did Insanity when it came out.  I then did a hybrid of P90X and Insanity, a very popular combo by the way.  Then I discovered the gems "One on One’s".  Let me tell you….The One on One’s, especially the ones out now "P90X One on One’s Vol. 3" are amazing.  Not only do they give us a sneak peek at what’s to come with P90X MC:2 this summer, but it challenges you to do new moves and learn new things.  It builds off of what we already know from P90X and takes it to another level.  Tony has really gotten into a lot of stability muscle work and core work along with your chest and back routines.  Hence the first title "Chest, Back and Balls".   Unlike the original Chest and Back, you mix in stability balls, medicine balls and a basketball and you work your core, your shoulders, your legs….you’re whole freakin’ body while at the same time focusing on the original chest and back muscles.  It’s amazing to see how much farther you can push yourself.  It’s also interesting to see Tony come up with new moves and challenge us with the evolution of what he’s learned since the original P90X came out.  You do cool things like this….

    I’m also excited about the new Insanity Asylum expected to launch in February of this year.  My biggest complaint with Insanity was that I missed the resistance training of P90X and felt like I lost muscle mass when I did it.  Well, the Asylum fixes that.  It incorporates a pull up bar, ladder work and cones and supposedly is so hard that it’s only recommended for a 30 day period.  So that will be exciting to see next month.  Here’s a preview.

    So here’s my schedule of what I do on a weekly basis to keep things fresh and have constant variety.  Mondays are cardio, I play b-ball in the morning and we host a Fit Club that night with a cardio routine from P90X or Insanity etc.  Tuesdays are resistance training.  I’ll use one of the One on One’s or mix in classic P90X and try and do a chest/upper body workout.  I also do Karate that night.  Wednesdays are cardio again, usually basketball.  Thursdays, resistance again.  I cycle through several arm routines from the classic P90X or from the One on One’s.  There are some GREAT arm routines in the One on One library and Karate again that night.  Friday is another cardio day with just b-ball.  Saturdays, we run another Fit Club workout in the morning…again P90X/Insanity based sometimes other workouts from P90X+ etc..  Sundays are usually my recovery day, with either a yoga, or some type of stretch workout.  But I’ve been known to also mix in a core routine every so often.  Yoga is definitely an area I neglect and I’m working to improve on.  Tony would fuss, as he says in his new book "Bring It" Yoga is the most important workout he does.  If he could only do one workout, yoga would be it.

    I realize that I do a lot of double workout days and that’s not for most of you.  I get it.  I’m not telling you to do doubles 3 times a week.  I do doubles because I love being as fit as humanly possible.  I love the idea of constantly changing and getting better.  P90X opened up a whole new world to me.  It’s why I do karate and why I play basketball 3 times a week.  Those are things that I really enjoy doing.  I love the guys I play ball with and getting to know them.  I also enjoy the confidence and structure that karate brings to my life.  I owe my love for karate to Kenpo X from P90X by the way.  Kenpo X was always my favorite workout and planted the seed to explore what other things I could learn from karate.

    I’ve said this 100 times and I’ll say it again.  I was a tired, out of shape, fat dad.  I’m now 36 and in the best shape of my life because of Beachbody and the programs we sell.  What people have a hard time with is realizing that getting fit and healthy is a lifestyle change.  It’s about improving and growing as a person and never getting stagnant.  That’s the point of me writing this.  If you gave up on P90X or did a round and quit….and now you look in the mirror and you’re back to where you started before the "X".  Then I ask you…"Why!, what are you doing?"  If you had success with the programs, why did you stop?  Did you allow yourself to get bored.  Did you stop pushing yourself to the extreme?  Did let the voice in your head tell you that you couldn’t do it?  This is my challenge to you….if you’re breathing, you can do something to change your life.  I met Tammy in LA last year who is wheelchair bound and did P90X!  I’ve seen friends of mine get off their Crohn’s medication by getting their fitness and nutrition under control.  You can get better….so keep it fresh and keep pushing play.  Keep growing and keep evolving.  You only get one chance at the game called life…you might want to make the most of it.

    If you have any questions or want us to coach you for free, please contact us today.

     

     

    January 13, 2011

    How to Shop Organic

    Great video on knowing what "Organic" means and what to look for.

    January 10, 2011

    Shakeology Success Story: Bob A.

    One of many success stories from an amazing product called Shakeology.  Contact us today so we can help you have the same success!

    January 5, 2011

    Rev Abs, Bret Hoebel the New Trainer on Biggest Loser

     

    Meet Bret Hoebel….

    Who are these mystery people?  If you watch The Biggest Loser on NBC, you’ll know that there are two new trainers on the scene.  About half of the contestants were given the option of training with these new trainers.  One of those contestants set a one week record for the most weight lost (41 pounds).  In addition, one of the teams had the best week of the bunch.  Still the question lingers, who are these people.  Well, I don’t know who the female trainer is, but if you want to know who the male trainer is, keep reading.

    Biggest Loser’s New Trainer

    The unknown male trainer is actually well known to Beachbody fans.  He’s Brett Hoebel, creator of the program Rev Abs.  We had a chance to meet Brett Hoebel last year at the Beachbody Summit.  What a great guy.  We are absolutely thrilled for him with this new gig on The Biggest Loser.  I know he’s going to get serious results for the contestants he works with.  I don’t know whether they are going to like him as much as we do, because he’s going to work them over pretty good, but he’s going to get results.  That’s for sure.

    Rev Abs Review

    So, we know Brett must be pretty good at what he does or the Biggest Loser wouldn’t have hired him, but how does that help you?  Last year Beachbody came out with Brett Hoebel’s in home DVD program Rev Abs.  As you might guess, this workout is all about the CORE.  Here’s a preview of Rev Abs and what you can expect if you get your hands on this great program.

    Reveal Your Six-Pack

    With Brett Hoebel’s proven Abcentrics™ training technique, you’ll learn to work your abs from six different angles, and to engage your abdominal muscles throughout your entire workout so every move counts. You’ll build a lean, strong physique with a variety of lively exercises, including the acrobatic martial art known as Capoeira.
    Here’s what you get for the retail price of $79.90, which is far less than the cost you would pay to hire one of the trainers from The Biggest Loser.

    9 Workouts on 7 DVDs:

    • Abcentrics and How To Capoeira. Rev up your results by firing your abs throughout every workout, and learn Capoeira moves for full-body fat burning. (Approx. 35 min.)
    • Fire Up Your Abs. Calorie-scorching cardio combined with Brett’s Six-Pack, the ab circuit that works your core from 6 different angles. (Approx. 40 min.)
    • Power Intervals. High-intensity cardio with intervals of lower-body resistance moves designed to rev up your metabolism, melt belly fat, sculpt lean legs, firm the glutes, and work your abs—all at the same time. (Approx. 30 min.)
    • Total Strength. Works all your muscles to build a lean, hard body and get rid of ab flab. (Approx. 45 min.)
    • Mercy Abs. The mightiest little ab workout you’ll ever experience. (Approx. 15 min.)
    • Fat-Burning Abs. A fired-up routine of new ab and cardio combinations that burn fat fast. (Approx. 40 min.)
    • Power Intervals 2. Even more revved-up cardio and lower-body resistance moves to firm your booty and torch belly fat. (Approx. 30 min.)
    • Strength & Endurance. Build definition in your abs and everywhere else for a rock-hard body to match your rock-hard core. (Approx. 30 min.)
    • Merciless Abs. A fast and efficient shredding routine that makes your abs pop. (Approx. 15 min.)

    You also get these tools:

    • RevGuide, filled with Brett’s personal training tips and motivational secrets
    • Nutrition Guide, developed by a nutritionist with complete, customizable meal plans to fuel your body while losing fat
    • RevAbs Wall Calendar, which lets you know exactly what to do throughout the program, and helps you stay motivated by tracking your progress

    Plus, get these 4 FREE bonus gifts to keep you motivated:

    • Rev It Up Cardio, an extra workout DVD with more fat-burning Capoeira moves
    • Anytime, Anywhere Abs, a guide to working your abdominals when you’re away from home
    • Professional Fat Caliper, to measure your body fat before and after your RevAbs transformation
    • Plus FREE Online Support, to get 24-hour access to the RevAbs Web site, where you can chat with Brett and other fitness experts, and meet other RevAbs customers.
    • 30-Day Money-Back Guarantee

    *Try this program with the RevAbs 30-Day Money-Back Guarantee. If you’re not satisfied with your results within 30 days, simply call Customer Service to return the program for the full purchase price, less s&h—no questions asked.

    Consult your physician before beginning any exercise program.

    Free Fitness Coaching

    In addition to all these benefits, we offer Free Fitness Coaching for Rev Abs and all the Beachbody Programs.  Just CLICK HERE for details.

    January 5, 2011

    10 Tiny Changes for Big Weight Loss

    I had the honor of getting to know Chalene over the last year and she’s one of the most inspiring trainers and women I know.  Here’s a great article she wrote that you may find useful.

    Turbo Jam® trainer Chalene Johnson recommends taking baby steps to eat healthier. If you "slip," get immediately back on track. Never let a vacation or a special holiday be an excuse to overdo it the entire time. Go ahead, enjoy the occasional indulgence, but keep it reasonable. Here are 10 tiny changes you can make for big weight loss.

    1. Wait 2 minutes.Cravings will disappear after two minutes if you walk away and turn your attention elsewhere.
    2. W.I.W.M. When you really crave something unhealthy, answer this question: "What do I Want More," that piece of chocolate cake, or a body I feel proud of? And on rare occasions, it’s okay to pick the chocolate cake!
    3. No one’s perfect.Don’t allow one bad choice to result in bingeing the rest of the day, or falling back into old habits.
    4. Focus. Make eating purposeful, not something mindless to do while watching TV, driving, or sitting in front of the computer. Whenever you put food in your mouth, try to engage all of the senses in the pleasure of nourishing your body.
    5. Don’t skip breakfast. Start eating a filling breakfast, but one that’s lower in fat. It will help you eat fewer total calories throughout the day.
    6. Veggies. Most of your plate should have veggies and/or fruit on it at both lunch and dinner.
    7. See what you eat. Eat your food off of a plate instead of straight out of a jar, bag, or box.
    8. Don’t buy it. Stop buying the food you snack on all day. Just eliminate the temptation.
    9. Eat more fruit. A person who gets enough fruit in their diet doesn’t have a raging sweet tooth.
    10. Watch what you drink. Cut back on or cut out high-calorie drinks like soda, sweet tea, lemonade, and especially alcohol. People have lost weight by just making this one change.

    If you need any help or have any questions at all, feel free to contact us today!  We’re here to help you with your fitness journey!

    January 3, 2011

    It’s about the JOURNEY!

    OK, so it’s the beginning of January and as with every year the resolutions are coming out of the woodwork with people wanting to get in shape.  I love it and I encourage all of you to do so.  BUT, the problem is this….how many of you will actually stick with it?  My challenge to all of you who are wanting to get in shape is to stick with it.  Give yourself 30 days to break the old habits and replace them with new ones.  Is P90X right for everyone?  No, but can anyone do it if they modify and simplify…YES! 

    This is where the problem lies.  When people start off with any exercise program they get so hung up on immediate results and want the magic pill and the immediate six pack.  Folks, it just doesn’t exist.  Now understand I was the same way when I started out on this fitness journey 3 years ago.  I was over 250lbs, a 33 year old fat dad.  I had tried to lose weight, went to the gym, ran on the treadmill, lifted weights….but gave up after a week because it was hard.  I didn’t see the results, I wasn’t sure what I was doing and so on and so on….blah…blah…blah.  I hear people all the time echoing what I said myself for many years.  Now I get it!  Now I figured out what it was I that I was doing wrong.

    I remember the day that I saw the P90X infomercial.  I had never bought anything off the TV before in my life.  I always thought the ab chairs and the toning belts that shock your stomach and the "magic" pills were junk.  And you know what, they are.  Because the honest answer to the problem isn’t easy.  It’s a lifestyle change!  It’s realizing that yes, you may love fried food and cake….but do you love living another day healthy more?  Do you love being out of shape and not able to keep up with your kids?  Here’s a real stinger for you…..do you like the way you look naked?  HMMMMM….that hit home didn’t it?  How do you feel about yourself, and how is it affecting your marriage?  Pretty hard questions to ponder huh?  But you know what…I ask you that, because I had to look myself in the mirror and ask myself the same questions.  I didn’t like the answers that I gave either.  I realized that the burgers, fries and milkshake meal, while it tasted good…wasn’t what I needed.  I needed my cholesterol to be in check.  I needed to be there for my daughter and my wife.  I needed to realize that I only get one chance at this life, and I don’t want to spend it tired, lethargic, and unable to do the things I want and need to do.

    So when I started off with Power 90 and then eventually graduated to P90X, Insanity and other stuff, I couldn’t do a pull up to save my life!  I had to use the chair and often!  I wasn’t good at push ups either.  Yoga! Forget about yoga…me do a leg swing and hold warrior one?  Yeah right!  But the beauty of it…I can now!  Although I’ll admit yoga is still my weakness and something I’m focusing on improving.  But after 3 years of this craziness, I’m in LOVE with life.  I can do pull ups now that I couldn’t have imagined I could’ve done before.  I’m cranking out push ups like they’re nothing.  I’m learning moves from Tony Horton now that I still can’t believe I can do.  That’s the beauty of this!  It’s a journey that is always changing and evolving.  I replaced the burgers and fries with chicken and broccoli and a banana.  And in return, I gained basketball three days a week, karate twice a week and resistance training 3 times a week.  Oh yeah, and yoga gets mixed in…but not enough.  I’m working on it.  I finally quit focusing on the the immediate results and started enjoying the gradual change and journey that I now call my "fit" life.  It’s quite an accomplishment when you can look back on the hard work that you put in and be proud of where you are now.  And here’s the beauty of it, I’m not done.  Three months from now, I’ll be better than I am now.  But that doesn’t mean I beat myself up now about what I can’t do for another 3 months.  It gives me something to be excited about and something to look forward to.  Tony always says, you’re only good at what you do often.  Man if that’s not the truth!

    Please feel free to contact us if you want to get serious about your fitness journey.  We’re here to help you and the best part is, our coaching is free.  I want to help you achieve what I’ve achieved.  If you put in the work and meet me halfway, we’ll help you get to the finish line….and then we’ll move the finish line and make you keep going.

    NC Fit Club