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March 24, 2011

Portion Control

Great video from Debbie Siebers about how portion control is essential to your weight loss.  Contact us if you have any questions or need help!

March 24, 2011

Workout Mindset from Shaun T.

I had the honor of going on an amazing week long cruise that Beachbody rewarded us with in March and on that trip I got to know a man who I found to be one of the most amazing, humble and down-to-earth guys I’ve ever met.  His name is Shaun Thompson, you know him as Shaun T. from Hip Hop Abs and Insanity to name a few.  We had the opportunity to have a question session with Chalean Johnson and Shaun while on the ship and I recorded some of his answers that I thought might be worth passing on to all of you.  So here’s one of the videos I shot where Shaun talks about how he trains people and what he tells them to do based off their mindset.  Pay attention, you might learn something…..

If you need help with your fitness or are having struggles, contact us today.

 

March 10, 2011

Picking the Right Equipment for Your Workout

Latest video blog walks you through what you need to get the most out of P90X and some different options and ways to do it.

 

March 10, 2011

Whole Grain Pasta with Chickpeas and Escarole

Here’s a great recipe that I found on the Food Network website that I really liked!  Plus it’s very inexpensive to make and very simple.

FNMWholeGrainPastaWithChi_s3x4_med 

Ingredients

  • 2 cups whole-grain penne
  • 1 head escarole, roughly chopped
  • 4 tablespoons extra-virgin olive oil, plus more to taste
  • 1/4 cup capers, drained and patted dry (optional)
  • 5 cloves garlic, sliced
  • 1/2 cup roughly chopped fresh parsley
  • 1/4 teaspoon red pepper flakes
  • 1 28-ounce can whole peeled tomatoes, crushed slightly,
  • liquid reserved
  • 1 15.5-ounce can chickpeas, drained, rinsed and patted dry
  • Kosher salt and freshly ground pepper
  • 2 bay leaves
  • 1/2 cup freshly grated parmesan cheese, plus more for garnish


Directions

Cook the pasta according to the package directions; add the escarole during the last 2 minutes, cover and do not stir. Remove the escarole with tongs; set aside. Drain the pasta, reserving 1/2 cup cooking liquid. Meanwhile, if you’re using capers, heat 1 tablespoon olive oil in a large skillet over medium-high heat. Add the capers and fry until crisp, about 2 minutes. Transfer to a paper-towel-lined plate.

Add the remaining 3 tablespoons oil to the skillet. Cook the garlic, parsley and red pepper flakes until the garlic toasts slightly, 1 minute. Add the tomatoes, chickpeas, a pinch of salt and the bay leaves. Cook until the tomatoes and chickpeas brown, about 6 minutes. Add the escarole and reserved tomato juice and cook until the sauce thickens slightly, about 4 more minutes. Remove and discard the bay leaves.

Add the cooked pasta to the skillet and toss with the sauce; season with salt and pepper. (If the sauce is thick, add some reserved pasta water.) Stir in the cheese and top with fried capers, if using, and more cheese.

Per Serving: Calories 540; Total Fat 19 g; (Sat Fat 4 g, Mono Fat 11 g, Poly Fat 2.6 g); Protein 21 g; Carb 79 g; Fiber 15 g; Cholesterol 9 mg; Sodium 800 mg

March 7, 2011

Turbo Fire: An Amazing, Fun Program



TurboFire is the intense cardio conditioning program from fitness innovator Chalene Johnson. This 90-day weight loss and body slimming program will help you get leaner with exercises that can burn up to 9x more fat and calories than regular cardio does. To help you get started, TurboFire includes two low-impact workouts, plus the Fire Starter Class, which shows you the right form for each TurboFire move. And, with more than 20 smoking-hot remixes, the music will push you past your limits during all 14 workouts.

So forget the excuses. Forget the gym. Now the hottest fitness classes come to you.

To order Turbofire, click HERE.

 

 

 

 

 

 

 

March 4, 2011

Recipes for the Lazy Chef

 So last week, Joe talked about "One Pot Meals", this week he’s like…."Why pots at all!?".  Enjoy!

Recipes for the Lazy Chef

-Joe Wilkes at Beachbody

Dishes! Foiled again! One of the greatest inventions ever for the lazy chef is something I call "packet cuisine." There’s a wide variety of recipes you can make by placing all the ingredients on a piece of foil, folding it up tight to seal it, and placing it in a hot oven until everything’s piping hot and infused with the flavorings you’ve included. One of my fast foil favorites is super-easy and mess-free. Place a piece of your favorite fish (I’m a big salmon fan) in the center of a large sheet of foil and pull up the sides a bit so the liquids won’t run out while you’re preparing the dish. Add some lemon juice, fresh dill, scallions, salt, pepper, and a splash of olive oil, then seal up the foil. Bake the fish packet in the oven at 350 degrees for 15 to 20 minutes, and you’ll have a perfectly steamed piece of fish—with no dishes to wash. I know what you’re thinking: "Sounds good. But won’t I be up all night washing the knife and cutting board I used to chop the scallions and dill?" Not if you use one of modern man’s handiest implements—the scissors! In the interest of hygiene, these should be a dedicated pair of scissors for food, not the ones you cut your hair with, and should at the very least be rinsed off between uses. But make sure to cut the scallions and dill or any other favorite herb over the fish, and voilà, flavor with much less fuss!

You can use the foil packet technique to cook chicken breasts (they’ll take longer to cook than fish—make sure all pink is gone from center of meat and juices run clear), and if you don’t want them to be mushy, you can unwrap them after they’ve cooked through and toss them under the broiler (on a sheet of foil of course—no point in having to scrub the broiler pan!) to brown them. Pieces of lean beef and pork can go right under the broiler, again on a piece of foil. (Make sure you preheat the broiler first.) Five minutes on each side should you give you a nice medium-rare steak (depending on thickness). Also, you can save cleanup time on any ovenware—broiler pan, baking pan, cookie sheet—by lining it with foil before you cook. (Please remember, though, never to use foil in the microwave.) When you’re done cooking, pitch the foil, and your ovenware is clean! (And to be environmentally conscious, rinse off the foil and put it in your recycling bin.)

The nuclear option. Of course, the microwave oven has transformed the lazy cook movement more than any other appliance. You can make a variation of almost any dish with just a few ingredients, a paper plate, and some paper towels or plastic wrap.

Some may question whether using paper products is the most environmentally friendly option, and it’s true that using a plastic or ceramic dish saves trees lost through excessive paper plate use. Then again, you’re not using water to wash the paper plate or sending dishwashing detergent into the wastewater supply. Keep in mind, however, that although paper plates are recyclable, they can’t be recycled once they’ve been soaked with grease or other cooking juices.

My friend swears by Quick Rice Surprise. Stock up on rice. There are a bunch of microwaveable rice products on the market that work well—though we would recommend using brown rice or wild rice, so you get more fiber. First, prepare the rice according to the package instructions, then search your refrigerator for any condiments or leftovers that would go well with the rice (that’s the surprise!). Salsa or hot sauce is a great addition to Quick Rice Surprise. Also consider using nonfat cheese, sour cream, or yogurt; any leftover turkey, chicken, or lunch meat; tuna; soy sauce; or your favorite spices. This is also a great way to use up any leftover fresh vegetables, or you could add some frozen, thawed vegetables to the mix.

Actually, frozen or leftover cooked fresh vegetables also make a great base for a yummy spur-of-the-moment microwave dish. I’m partial to nuking some Brussels sprouts and topping them with a little Parmesan cheese and balsamic vinegar for a tasty snack or side dish.

Containers contain the mess. Sure, we were brought up to believe that eating straight from the container or drinking straight from the milk carton was disgusting, but it can also be a very practical way of dining in. For example, I usually buy 16-ounce containers of nonfat cottage cheese. For my first serving, I usually empty half the container into a bowl (which I later have to wash—boooo!); doctor it up with my favorite salsas, hot sauces, or spices; and then eat. The only thing better is the second time I whip up my spicy cottage cheese mixture—in the container! Yes, you heard right. I mix it up and eat it right out of the container and then throw the container in the recycling bin! No fuss, no muss—just a high-protein low-calorie snack or meal! This technique also works great with yogurt and similar packaged items. Also, if you can bear doing a big load of dishes once a week, you can do what I do and cook up a big pot of healthy something or other and dispense the leftovers into recyclable plastic containers for later dishwashing-free (or -delayed) consumption.

The food is the plate. Why do the dishes when you can eat the dishes? There are plenty of whole-wheat breadstuffs that have enough structural integrity to be used as cooking and serving vessels. Try a mini-pizza on a whole-wheat pizza shell, a whole-wheat tortilla, an English muffin, or a lavash. A little tomato sauce, your favorite veggies, and some nonfat or low-fat mozzarella and you’re good to go. Or you could make a run for the border. A friend of mine gave me this easy burrito-making tip. She spreads some nonfat refried beans and nonfat cheese on a whole-wheat tortilla and sticks it in her toaster oven until the beans are warm and the cheese is melted. Then she adds a little salsa, nonfat sour cream, black olives, and some scissor-chopped scallions on top, and enjoys a healthy vegetarian meal, with no cleanup!

 

Enjoy these tips and if you have any questions, please contact us today!

March 4, 2011

Beachbody DVD’s vs. Gym Membership

My latest video blog about home fitness dvd’s like Beachbody workouts vs. gym memberships

NC Fit Club