February 24, 2011
Ok, so you don’t have time to cook?! Here’s a great article from Joe with your answer! This kind of info is why I love being a coach! We get access to cool stuff like this…..
Down and Dirty One-Pot Meals
February 24, 2011
My latest video blog about the pro’s and con’s of bands and weights. Get what fits your needs and your budget.
February 18, 2011
So I had a crazy week this week and was chosen to be in a coach training video for Beachbody, talking about what coaches do and how we do it. So they flew me out to LA to do the video shoot and I must say it was a blast! I love it every time I’m able to go to Santa Monica and be around the people at BB HQ. It reminds me of why I got into this business. It reminds me of how many people are out there that need our help and why it’s so important to help them. When you’re out there with the "big wigs", you realize they’re very down to earth and genuinely care about ending the obesity trend in this country. It’s not just some slogan to sell more dvds. It starts at the top and flows down and I don’t think I’ve met one person there that wasn’t in love with their job.
But I must say one of the coolest surprises was getting to see Tony Horton again. I lucked up and they were rehearsing for the taping of P90X MC:2 (which will be out this summer), so that was an unexpected treat to see. Every time I see him I can’t resist telling him how he helped me lose 70lbs of fat and unhappiness that I was lugging around for way too many years. Yeah I know it’s me that did the work and me that pushed play….but it was his genius mind and Carl’s (BB CEO) drive to get the product out there. A product that was different from anything the country or the world had seen before with home fitness and a product that gave me the tools to do it without the gym or a trainer. It was the P90X infomercial that made me sit up and take notice of the 38 waist jeans getting tight. I love bragging on him and what he’s helped me do since the last time I saw him and how I’m in love with the new "One on One’s" he’s putting out. They’ve blown my fitness up and made P90X even harder. It’s funny, it was just last January (2010) that I asked him for advice when I realized I wasn’t getting the results I wanted from P90X. He challenged me to get stricter on the diet and push myself harder with the workouts. He also recommended some supplements that I might want to look into and with that advice I was off! I saw him a few months later in April and was down 18 more lbs. and he was happy. I think his quote in January was "If you’re the same when I see you in April, then I’m going to kick your ….". I didn’t need that as motivation…but I was happy to see that I met the challenge. And it’s only gotten better from there.
Being out there this week, just re-energized my passion for helping people. I know that there’s a lot of people out there that want to get in shape and need help and support to do it. I also know that if I can do it, anyone can! But it’ll take sacrifice, it’ll take you putting in the hard work and making the lifestyle change. Yes, it’ll mean eating healthier and splurging less….but at some point you have to know the splurging will catch up with you….right? If you don’t know that, I encourage you to grasp that concept.
This company has changed my life both financially and physically. It’s introduced me to people who made the decision and are now success stories. Jamie Morgan in St. Louis who lost 80lbs with Insanity. My dear friend Mason Brown in Miami who’s lost 60lbs with P90X and is still going! You can be a success story too! I encourage you to reach out to us and let us help you reach your goals. Why not you? What excuse do you have that out weighs your health and happiness? Why are you putting it off? It doesn’t have to be P90X or Insanity. It can be Body Gospel or Slim in 6. You can start off light and grow from there.
We’re here to help and will do whatever you need to keep you on track. All we ask is you meet us halfway. Or if you’re interested in coaching and want to join us in ending the trend of obesity, then contact us and join our team! Hope this finds you well and look forward to getting to know you better.
February 18, 2011
You need a crockpot to cook this, as well as:
1 can black beans
1 can garbanzo beans (you can choose other beans if you would prefer)
1 onion, or some onion powder (cheaper & easier)
1 yellow squash
1 can rotell tomatoes & peppers (the one slightly unhealthy ingredient)
1 can no-salt added diced tomatoes
1 can corn (optional)
garlic (fresh, powder, or dried minced)
Either 1 low sodium beef bouillon cube or vegetable stock
1. Drain & rinse the beans and corn and put them in the crock pot
2. Chop the zucchini, carrots, squash, and onion & add them in
3. Pour in the cans of Rotell and tomatoes, undrained
4. Put in cumin, chili powder, and garlic as desired (LOTS of cumin makes it taste taco-ey)
5. Put in either beef bouillon cube and water until the food is covered & water’s about 1 cm above the other ingredients, or vegetable stock if you want to keep this vegan, to the same level. (Sorry, I don’t actually use measuring cups, so I don’t know the exact amount.)
6. Cover, heat on low for 4-6 hours
I always watch my crock-pot recipes occasionally if I’m able to make sure I don’t need to add water.
Then, you can add in fat free sour cream, avocado slices, tortilla chips, or whatever else you have around for flavoring.
This is a really adaptable recipe. You can switch up the vegetables as desired, you can replace the rotell with salsa, add meat if you want it… you get it!
February 9, 2011
My latest on people getting in their own way with their fitness….
February 8, 2011
Here’s a great article from Joe Wilkes at Beachbody….enjoy….
Named for Aphrodite, the Greek goddess of love, aphrodisiacs have been the stuff of legend and song throughout history. Lovers looking for a leg up in the libido department have gone to their shamans, medicine men, and herbalists for centuries, searching for the magic ingredient that will kick their mojo into high gear. And today the search has gone to the Internet. Anyone with a lackluster spam filter has probably scanned the hundreds of emails that arrive every day, advertising powdered rhinoceros horn or some unpronounceable chemical that promises to goose your or your partner’s desires. The efficacy of these miracle products is extremely dubious (and, in the case of the exotic animal parts, illegal), but there are plenty of products that you can find right in your grocery store or farmers’ market that can potentially increase the heat between the sheets. Here are some common foods and why they might be able to put a little extra oomph into that special evening. And over half of them are in the top two tiers of Michi’s Ladder, so you can have your cake and eat it, too! (Well, not cake, but asparagus and bananas!)
- Oysters. These are perhaps the classic aphrodisiacs of all time. The legendary lover Casanova reportedly consumed 50 oysters every day to keep his . . . um . . . stamina up. But until recently the powers of these bivalves were only backed up by anecdotal evidence and the testimonials of mollusk-loving Lotharios. Recently though, studies have shown that oysters and their shellfish brethren, including clams, scallops, and mussels, all contain chemical compounds that may aid the release of testosterone, estrogen, and other sex hormones in both men and women. Oysters are also full of zinc, a deficiency of which can cause impotence in men, another reason they can be man’s best friend in the bedroom. And then of course there’s the conventional wisdom that if you’ll eat an oyster, you’ll eat anything.
- Chocolate. What’s more associated with Valentine’s Day than chocolate? The ancient Aztecs considered chocolate to be an aphrodisiac for both men and women, and when the Europeans got wind of its inhibition-lowering properties, it wasn’t long before the candy treat became a must-have when pitching woo. Casanova and famed Louis XV courtesan Madame du Barry were reported to be great believers in the powers of chocolate, and there may have been something to it. Chocolate contains the chemicals phenylethylamine and serotonin, which are also naturally occurring chemicals in the brain, usually released when we are happy or in love. Its chemicals can literally cause your heart to beat a little faster. Add to that a boost of caffeine and sugar, and it can be a pretty good pick-me-up with a small side of euphoria.
- Figs. Maybe it wasn’t just the apple in the Garden of Eden that got things going. Remember, Adam and Eve ended up covering themselves in fig leaves. And it was also the favorite fruit of Cleopatra, who was certainly no slouch in the ways of love. In ancient Greece, fertility rituals would often follow the first fig harvest, and Greek portrayals of bacchanalia usually also included some fig action. In some European countries, figs are thrown instead of rice at newly married couples (ouch!) as symbols of fertility.
- Bananas. In the Islamic version of the tale, Adam and Eve covered themselves with banana leaves rather than fig leaves. Bananas are also considered a fertility symbol by the Hindus. Bananas can really get you going with their high levels of potassium and B vitamins, which aid the production of hormones. Bananas also contain the protease bromelain, which is believed to help circulation.
- Asparagus. It is rich in vitamin E, which is critical to the production of hormones. It also contains a lot of folic acid, which the body needs to produce histamines. And histamines are the chemical compounds that cause muscle contractions. A word of caution thoughâ€”too much asparagus can cause flatulence, which might make the whole romantic plan backfire (no pun intended).
- Avocados. The Aztecs referred to the avocado tree as Ahuacuatl or "testicle tree." Apparently, the fruit usually hangs in pairs. There appears to be little besides anecdotal evidence to support its claim as an aphrodisiac, though it is rich in many nutrients, including vitamins B6, C, and E. The California Avocado Commission conducted a Valentine’s Day survey in 2000 of experts, 63 percent of whom concluded that the avocado does have some aphrodisiac qualities, some of which could be attributed to recently discovered phytochemicals.
- Caviar. This fish-egg delicacy has been enjoyed by lovers for centuries, including, of course, Casanova (which increasingly leads me to believe a lot of women were just sleeping with him to get to the buffet). Caviar is known for its silky texture. Naturally, eggs are common fertility symbols, but there may also be some chemical reasons for which they are rated so highly on the love-maker’s diet. Like oysters, they are high in zinc and rich in vitamins A and D and omega-3 fatty acids. They also are high in arginine, an amino acid which acts as a vasodilator, widening blood vessels and increasing blood flow.
- Truffles. Not the chocolate kind (although those count under the "chocolate" category) but the expensive underground mushroom kind that pigs and dogs root out of the ground. Unlike other foods, it is the musky scent of the truffle that is believed to be what gets us going. Scientists have recently discovered that black truffles contain the pheromone androstenol. There is some debate over how much human beings are affected by pheromones, but truffles have been considered to be aphrodisiacs for centuries, and this recent discovery could be one explanation.
- Champagne. When we think of romantic beverages, the list pretty much begins and ends with champagne. Most of the effects of champagne seem to be largely psychological, though. The purchase of an expensive beverage may set the mood for a special evening, and a mystique has been built in the media about the drink and its drinkers, from Marie Antoinette to Marilyn Monroe. But scientifically speaking, its amorous effects seem to come from the same place as most alcoholic beverages. Alcohol appears to have no positive effect on sexual function and, when overindulging, will usually move you in the other direction. It does, however, lead to a loss of inhibition and a decrease in judgmentâ€”in other words, a prelude to a kiss.
For any information or help, feel free to contact us today.
February 6, 2011
So, not sure what Shakeology is or want to try it? Want to kickstart your fitness routine or just do a cleanse and get your body back in alignment? This is your answer. The Shakeology Cleanse! Watch the video and click here if you’re interested or have questions.
February 3, 2011
I’m realizing the effects of an injury funk! It can lead to some bad habits when you get out of your routine. So here’s my weekly video diary of week 2 of my injury and how I’m dealing with the funk!
Here’s a great upper body core workout that I use from time to time and fit what I needed perfectly….
February 3, 2011
Thanks to the people at www.eatingwell.com, here’s a great recipe for a healthy alternative to Buffalo Wings. Enjoy!
8 servings (2 "wings", 1/2 cup vegetables & 2 tablespoons dip each)
Spicy Blue Cheese Dip
- 2/3 cup reduced-fat sour cream
- 2/3 cup crumbled blue cheese
- 1 tablespoon distilled white vinegar
- 1/4 teaspoon cayenne pepper
Wings & Vegetables
- 3 tablespoons nonfat buttermilk, (see Tip)
- 3 tablespoons hot sauce, such as Frank’s RedHot, divided
- 3 tablespoons distilled white vinegar, divided
- 2 pounds chicken tenders, (see Ingredient Note)
- 6 tablespoons whole-wheat flour
- 6 tablespoons cornmeal
- 1/2 teaspoon cayenne pepper
- 2 tablespoons canola oil, divided
- 2 cups carrot sticks
- 2 cups celery sticks
- To prepare dip: Whisk sour cream, blue cheese, 1 tablespoon vinegar and 1/4 teaspoon cayenne in a small bowl. Cover and refrigerate until ready to serve.
- To prepare wings: Whisk buttermilk, 2 tablespoons hot sauce and 2 tablespoons vinegar in a large bowl until combined. Add chicken; toss to coat. Transfer to the refrigerator and let marinate for at least 10 minutes or up to 1 hour, stirring occasionally.
- Meanwhile, whisk flour and cornmeal in a shallow dish. Whisk the remaining 1 tablespoon hot sauce and 1 tablespoon vinegar in a small bowl; set aside.
- Remove the chicken from the marinade and roll in the flour mixture until evenly coated. (Discard remaining marinade and flour mixture.) Sprinkle both sides of the chicken with 1/2 teaspoon cayenne.
- Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add half the chicken, placing each piece in a little oil. Cook until golden brown and cooked through, 3 to 4 minutes per side. Transfer to a serving platter. Repeat with the remaining 1 tablespoon oil and chicken, reducing the heat if necessary to prevent burning. Transfer to the platter. Drizzle the chicken with the reserved hot sauce mixture. Serve with carrots, celery and Spicy Blue Cheese Dip.
Tips & Notes
- Make Ahead Tip: The chicken can marinate (Step 1) for up to 1 hour.
- Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make â€œsour milkâ€: mix 1 tablespoon lemon juice or vinegar to 1 cup milk.
- Ingredient note: Chicken tenders, virtually fat-free, are a strip of rib meat typically found attached to the underside of the chicken breast, but they can also be purchased separately. Four 1-ounce tenders will yield a 3-ounce cooked portion. Tenders are perfect for quick stir-fries, chicken satay or kid-friendly breaded â€œchicken fingers.â€
Per serving: 256 calories; 10 g fat (4 g sat, 4 g mono); 83 mg cholesterol; 12 g carbohydrates; 31 g protein; 2 g fiber; 353 mg sodium; 248 mg potassium. Nutrition Bonus: Vitamin A (120% daily value). 1 Carbohydrate Serving Exchanges: 1/2 starch, 1 vegetable, 3 1/2 lean meat
Per serving: 256 calories; 10 g fat (4 g sat, 4 g mono); 83 mg cholesterol; 12 g carbohydrates; 31 g protein; 2 g fiber; 353 mg sodium; 248 mg potassium.
Nutrition Bonus: Vitamin A (120% daily value).
1 Carbohydrate Serving
Exchanges: 1/2 starch, 1 vegetable, 3 1/2 lean meat