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Tuesday, November 6, 2012

Mexican Chicken Soup

This is so yummy!  A great filling soup for a cold day


Mexican Chicken Soup
1 onion, chopped
3 cloves garlic, minced
1 tablespoon olive oil
2 teaspoons chili powder
1 teaspoon dried oregano
1 tsp of cumin
Salt and pepper to taste
1 (28 ounce) can crushed tomatoes
1 (10.5 ounce) can  chicken broth
1 1/4 cups water
1 can of no salt added corn
1 (4 ounce) can chopped green chile peppers
2 (15 ounce) can black beans, rinsed and drained
1/4 cup chopped fresh cilantro
2 boneless chicken breast halves, cooked and cut into bite-sized piece
sliced avocado
shredded Monterey Jack cheese- optional
chopped green onions

Directions
  1. In a medium stock pot, heat oil over medium heat. Saute onion and garlic in oil until soft. Stir in chili powder, oregano, cumin, tomatoes, broth, and water. Bring to a boil, and simmer for 5 to 10 minutes.
  2. Stir in corn, chiles, beans, cilantro, and chicken. Simmer for 30 min 
  3. Ladle soup into individual serving bowls, and top with avocado slices, cheese, and chopped green onion.

Thursday, October 4, 2012

You can do it!

 Changing your eating and exercise habits are not easy, it takes much time and dedication.  Remember results do not happen overnight.  You will have bad days, you will be frustrated, you will have set backs, you will hit a plateau, and you will feel like giving up, but do not give up because you can do this!  You are worth it. Be patient, be consistent in coming to class and clean up those diets!  Start viewing food as fuel for the body.  Choose food (fuel) that is going to help the body to work properly.  Feed it with wholesome, nutritious foods.  Your results will be 80% based on what you put in your mouth.  I am here to help you make a lifestyle change.  I want you to become healthy, to live a very long life, I want you to gain the tools from me to teach your children so we can help them learn the importance of exercise and proper nutrition.  This is my passion.  I pour my heart and soul into this program and I here for you with every step that you take.  I am available to talk with you through email, phone, text, lunch, coffee, whatever I can do to help you succeed.  You can do this and you are worth it!!!!  The path to wellness and fitness is not easy, but I promise you it is worth it!!  There are going to be days when you come to Fit Camp and it is going to be hard, it is OK!  I told the girls last night, learn to become comfortable with being uncomfortable.  Change comes with challenge. Do not be afraid to step out of the box.  Do not be afraid to step out of your comfort zone.  Always do your personal best and remember your personal best will be different from someone else's personal best and that is OK.  Start where you are, do not give up.  Know that every good choice you make and every workout that you attend you are making huge positive gains on the inside of your bodies. I believe in every single one of you.  Believe in yourself!

Here is a list of foods to try to include in your diet.  The more colorful your plate can be the better. Load up on vegetables and eat 2-3 servings of fruit a day and do not forget to drink that water!
Fish
chicken
grass fed beef
lean ground turkey breast
beans
quinoa
brown rice
Whole grain bread or wraps- avoid heavy carbs after 3
Spinach
Romaine lettuce- I often use these instead of a wrap, I place my meat in the center and roll it up
Tomatoes
cucumbers
broccoli
carrots
squash
zucchini
sweet potatoes
eggplant
spaghetti squash
swiss chard
asparagus
onions
strawberries
apples
grapes
bananas
oranges
avocados
really any fresh fruit and vegetables- the more colorful the better
almonds
walnuts
natural peanut butter or almond butter
Ezekiel muffins
Plain or vanilla Greek yogurt
Plain Kefir
Bare Naked Granola
Frozen veggies for quick dinners
BPA free canned tomatoes
canned tuna in water
canned salmon
Mary's Gone Crackers
Lara Bars
Kind Bars
Nitrate free lunch meat
Nitrate free bacon or turkey bacon
olive oil
coconut oil
Kashi cereal
eggs
oatmeal- not instant
string cheese
feta cheese


AVOID
white bread
white rice
Boxed foods like mac and cheese, lean cuisines, spaghetti O's, hamburger helper, etc
NutriGrain bars
Granola bars
White pasta
fried foods
white potatoes
SODA!
excessive alcohol
Fast foods
Pop Tarts
instant oatmeal
Flavored yogurts
Nutella
Anything with high fructose corn syrup
Anything with more than 5 ingredients on the label- and you should be able to pronounce and recognize ALL the ingredients
Anything packaged food with more than 9grams of sugar per serving
Sugar

Eat frequently throughout the day.  Include protein, carb with every meal.  DO not be afraid of fats- your body needs fat!!  Low fat diets leave you feeling deprived and hungry!  You want to get fats from foods like walnuts, almonds, olive oil, avocado, coconut oil, salmon, etc  Here is an example of an average day

Breakfast
Scrambled eggs cooked in coconut oil with onions, peppers, spinach, tomatoes and feta cheese
Mixed fruit- canteloupe, watermelon and honeydew

AM snack- about 3 hours later- almonds and an apple

Lunch
Nitrate free turkey on a whole grain wrap with spinach, tomatoes, roasted red peppers and a very small amount of olive oil mayo
side salad

PM snack- between lunch and dinner, it is OK to skip this snack if you do not feel like you need it
Grilled Chicken breast
small sweet potato
grilled asparagus


Monday, August 27, 2012

Rainy Day Workout 3

15 Squats with a calf raise (with weights)
15 Lateral Raises
15 Bicep Curls
15 Tricep kickbacks
4 times

High Knees for 30 Seconds
Burpees for 30 sec
Push Ups for 30 sec
Mountain Climbers for 30 sec
Bicycle Crunches for 30 sec
4 times

Alternating Reverse Lunges- 20 (with weights)
15 Shoulder Presses
15 Deadlifts
15 Plie Squats
15 Reverse Flies
4 times

Jump Squats for 30 sec
Burpees for 30 sec
Plank Jacks for 30 sec
Plank for 30 sec
4 times


Thursday, August 9, 2012

Rainy Day cardio workout

TABATA- this little short workout may not seem like much but if you are giving 100% the whole time it is a butt kicker.  Work as hard as you can for 20 sec, rest for 10 and do 8 rounds of each circuit

High knees
Burpees
Mountain Climbers

12 min of heart pounding cardio that will scorch calories in your living room.  Finish up with this core circuit.  20 reps of each exercise- 4 times

Straight Leg Raises- with legs straight and hands under the bottom, slowly bring legs up and lower to the ground until legs are about 2 inches from ground and repeat

Reverse Crunches- Feet in the air, press feet toward sky bringing hips off ground

Star Crunches- Arms overhead, legs stretched out on ground, bring right leg straight up and crunch up bringing left hand to right foot, lower back down and repeat on other side

Bicycle Crunches



Monday, July 9, 2012

Another rainy day workout

Do each exercise 10 times,  do the circuit as many times as you can in 20 minutes

1.  Jumping Jacks
2.  Jump Squats
3.  Reverse Lunges- 10 on each leg
4.  Burpees without push up
5.  Mountain Climbers
6.  Push Ups
7.  Bicycle Crunches

Friday, June 29, 2012

Hot and Sexy Sizzling Legs!

This workout will help you get those hot legs that you have been yearning for.  Do each exercise 10 times unless noted, each circuit is repeated 4 times.  Let's get moving!

Circuit one- no weights used
Quick Squat
Alternating Reverse Lunges (20 total- 10 on each leg)
Plie Jump Squat-  turn those toes out
Forward Stepping Lunge- alternating

Circuit 2- choose the heaviest weight that you have
Sumo Squats- legs are as wide as you can get them, squat nice and deep
Walking Lunges with a straight Leg raise to the back- 60- 30 on each leg
Step Ups- find a sturdy hair and step up on to the chair and back down
Squat with a side leg raise- 40 alternating
Calf Raise- 50
Plie Squats- get the feet out wide and those toes turned out

Finish out with a wall sit- hold for 30 sec- 3 times



Wednesday, June 6, 2012

Rainy Day take 2

Jog in place 2 min

High knees- 30 sec
Quick Squats- 30 sec
Burpees- 30 sec
Tricep pushups- 30 sec
Rest for 30 sec
Repeat 4 times

3 min jump rope

Step ups- use a chair or bench (holding weights)- 10 on each leg
Bicep Curl into a shoulder press- 10
Tricep kickbacks- 10
Plie Squat with upright row- 10
Repeat 4 times

3 min jump rope

plank row- 20- alternaing
chest press- 10
chest flies- 10
rest 30 sec
repeat 4 times

laying side leg raises- 40 each leg

40 bicycle crunches
reptile plank- 20
plank bringing knees to inside to opposite elbow- 20
repeat 3 times