Wednesday, April 17, 2013

Ready to Rome!

Planning a Fit-a-Way

I'm on a mission to find a small get-a-way this summer that focuses on health & fitness, but also entertainment and fun.  I have a few ideas and I can't wait to report back to you about what I come up with, but in the meantime...please send me your suggestions!!  One of my favorite travel company catalogues is Backroads.  If you haven't seen one of their catalogues, you must check it out!  They offer guided trips all over that world that include hiking, biking, walking, etc.  I'm not going to spring for a Backroads trip just yet, but this one is definitely on my list of must do's:

Yes, please!  

Allow me to Introduce Sandy!

Sandy has been training with me since August and she has really transformed on many levels.  We'll start with the most obvious:  She looks phenomenal!

Sandy has lost 30lbs and has a strong lean physique.  How did she do it?  She started by training with me 3 times per week (30 minute sessions).  She also walks several times a week.  For the past 3 months she added Yoga to her training program (2 times/week).  If you recall, she was our For the Love of Yoga giveaway winner in February.  In addition to her exercise program, Sandy has revamped her nutrition plan.  She uses the app, My Fitness Pal, to track her calories and help her stay on track.  This is a great (and free!) app that I highly recommend.  It's really been a lifestyle change for her.  I wish you could all meet her in person so that you could see how passionate she is about living the healthy life :).  I do want to share with you a few of her signature recipes.  I have made many of them, and they are delicious!

The first one (and most infamous amongst her friends now):

Sandy's Flat Out Pizza:

A flat out wrap is used as the pizza crust in this recipe.  You just lay one on a cookie sheet and bake it for about 6 minutes at 400° to prep it.  Pull it out of the oven and top it with whatever you like.  I recommend your favorite marinara, a sprinkle of mozzarella and some mushrooms.  Then pop it back in the oven for another 6 minutes and...Ta-daahhh!  

This is seriously good stuff!! Great with a mixed green salad on the side or topped with avocado!  The possibilities are endless with this one.  If you try it, let me know how you top it!  I'm thinking Mexican pizza next time!

Another favorite of Sandy's is also a classic dish converted to clean.  One of my all time favorites too!! French Toast!  How does she keep it so clean??  Let me tell ya.  She uses sprouted grain bread.  As far as bread goes, sprouted grains are my favorite, hands down.  I prefer the sprouted grain bread from Trader Joe's.  The slices are small, but filling.  They are 60 calories per slice.  Each slice has 7 grams of carbs, 3 grams of fiber and 5 grams of protein.  She likes to use Ezekiel bread.  You can find this at just about any grocery store.  Pictured below is the cinnamon raisin style.  She tosses it in egg whites before putting it on a non-stick skillet to cook (with a quick spray of cooking oil).  Top it with some organic frozen berries and a side of greek yogurt and half of a banana.  This breakfast can make anyone a morning person!! 

 One of the best things about my job it getting to connect with people like Sandy.  Seeing her transform her life is amazing, but seeing her joy as she reaches new milestones is a true reward.  Being healthy really allows your happiness to shine through.

Have any clean recipes that keep you on track?  

Thursday, April 4, 2013


Need some extra hours in the day?

Do you find yourself skipping your workout because you 'don't have time'?  I understand being limited on time as much as the next person, but here is the bottom line:  It's preventative medicine.  Being pro-active about your health and fitness is far less time consuming than dealing with the woes of poor health/illness.  Before I get too preachy on you, just hear me out.  If you don't have an hour a day to dedicate to your workout, I've got options for you.  Would you believe me if I told you there was a workout style that helps increase your aerobic capacity (cardio) while helping you build muscle in as little as 4-yes F-O-U-R minutes?  It's called Tabata Training and it can be incorporated into any training program.

Here's what you do:  Pick an exercise, any exercise.  I'm going to use something basic for this example;     Push-ups.  You will do as many push-ups as you possibly can for 20 seconds, rest for 10 seconds, repeat this cycle for 4 minutes (eight rounds if math ain't your thang ;).  If you REALLY only have 4 minutes...then bravo, you're done with your workout.  But, ideally, you have a little more time than that.  So, let's say you have 20 minutes.  Pick 5 exercises, your through your 4 minute Tabata cycle with each one, and Voila! You did an awesome workout that includes an 'afterburn affect'.  What, pray-tell, is this afterburn affect I speak of?  This type of workout burns carb stores, so you will keep on burning fat for hours after your workout is complete.  That's a heap of good news, right?

If you are feeling less than creative, I'll give you list of 5 exercises you can do to complete a 20 minute Tabata workout right now!


Remember to keep your pace up.  You want the 20 second working portion to be intense!


You need a physioball for this one.  The 10 second rest goes by quickly, so stay close to your starting position.


If you have access to boxing gloves and a bag, have at it.  If not, you can certainly punch 1-2 in the air. Just remember, you have to hit hard if you want it to be effective.  Really squeeze those muscles and twist that torso.


I forgot to shoot a pic of this one, so I'll update it later.  Just start in a nice deep lunge and you switch leg positions by exploding in the air and reversing the stance of your lunge.


For this one, you need a weighted ball or a sandbag.  You just pick it up & slam it down.  Exhale hard as you slam it down and feel those abs engage like crazy!!