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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

Monday, June 4, 2012

Rainy Day workout



1.  Jumping jacks for 1 min
2.  Burpees for 1 min
3.  10 push ups, plank on forearms for 30 sec- 4 sets
4.  1 min of bicycle crunches
5.  Squats with weights into a calf raise with shoulder press- 4 sets of 15
6.  Reverse Lunges with bicep curl- 3 sets of 10 on each leg
7.  Burpees for 1 min
8.  Jumping Jacks for 1 min
9.  Plie Squats with lateral raise- 4 sets of 10
10.  Jump Squats- 4 sets of 10
11.  1 minute of mountain climbers
12.  4 sets of 10 tricep push ups
13.  1 min mountain climbers
14.  Reptile- 4 sets of 20
15.  Back extension- 40
16.  plank for 1 min

Saturday, May 26, 2012

Memorial weekend workout

Torch calories with this Memorial Day weekend workout Tabata- Work for 20 sec, rest for only 10 seconds. 8 Rounds of each exercise 1. Squat Jacks- in a jumping jack position but keep knees bent during the entire exercise 2. Squat with a shoulder press 3. Mountain Climbers 4. Push ups 5. Bicycle crunches

Wednesday, May 9, 2012

Clean Egg Salad

I love egg salad! I was craving it today but did not want to make it the traditional way with all of the mayo in it, so I came up with this recipe and it was very good!! 4 hard boiled eggs- chopped 4 oz of low fat cottage cheese 1 tbsp of milk 1 tsp of mustard 1/4 tsp of sea salt Paprika and black pepper to taste Blend it all together and there you go! Taste delicious and much better for you than traditional egg salad. Enjoy!

Tuesday, April 3, 2012

circuit workout

Do each circuit for 30 sec, rest for 1 min after completing the circuit and repeat the circuit 8 times

Jumping Jacks

Jump Squats


Alternating Reverse Lunges



Burpees


Tricep Push ups



Bicycle crunches


Plank

Sunday, April 1, 2012

Sexy summer back workout

I love the look of a strong muscular back! This workout will help you get that sexy back that will look good in your swimsuit and summer tanks and dresses.

Do each of the exercises 10 times, rest for 30 sec and then repeat the circuit 3 more times for a total of 4 times

1. 1 arm row- 10 on each side


2. Reverse Flies-


3. Bent over row with dumbbells


4.

Wednesday, March 28, 2012

Summer body core challenge

Planks are one of the best exercises to strengthen the core. Try this workout to really challenge the core. Rest for 30 sec after each exercise. Do twice a week and be on your way to fantastic abs!

Reptile plank- 4 sets of 20 (10 on each side)


Plank on the forearms for 1 min


Plank with knee to opposite elbow- 4 sets of 20 (10 on each side)


Plank for 1 min on forearms

Twisting plank- 4 sets of 20- 10 on each side


Side Planks- 30 sec on each side - twice

Friday, March 9, 2012

Upper Body Challenge

Sleeveless, tanks, and bathing suits are around the corner. Get those arms looking good for the summer!

Do each exercise for 30 sec, rest for 1 min after completing entire circuits,then repeat circuit 5 times

1. Plank Row


2. Tricep Push Up


3. Burpees with push up


4. Lateral raise


5. Bicep Curls

Wednesday, March 7, 2012

Summer body challenge- legs!

Time for short shorts and sundresses. Let's get those legs smoking hot!

Each exercise is done for 30 sec, no rest until you finish the entire circuit then rest for 1 min before going on to the next round, complete 5 rounds of each circuit

1. Quick Squat



2. Alternating Reverse Lunges



3. Plie Squat



4. Calf Raises



5. Forward Lunge Thrusts

Tuesday, March 6, 2012

Summer body challenge

Did you know we only have 4 weeks until Spring break? It is time to get these bodies bikini ready! I will be posting challenges 3-4 times a week to add in addition to your regular workout. These are designed to challenge you to take it up a notch and get that body in tip top shape. Who is ready for that summer body??


Cardio challenge

Do each exercise for 30 sec, then take a 1 min rest break and repeat the circuit 10 times

1. Jumping Jacks

2. High Knees



3. Lateral Jumps


4. Burpee


5. Mountain Climbers

Sunday, March 4, 2012

Turkey Chili

Excellent lean, clean meal on a chilly day

1 lb Ground Turkey Breast
Onion chopped
Green Bell Pepper diced
2 cans of Dark Red Kidney Beans
2 Cans of Pinto Beans
2 Cans of Diced Tomatoes with green chilies
1 tbsp chili powder
1/4 tsp garlic powder
1/4 tsp onion powder
1/4 tsp dried oregano
1 1/2 tsp ground cumin
1 tsp of salt
1 tsp black pepper
Avocado

Brown ground turkey with onions and pepper
Pour into Crockpot and add the rest of the ingredients undrained. Stir well and cook on low for 3-4 hours. Serve granished with half of an avocado

Enjoy!

Tuesday, February 21, 2012

Cashew Pineapple Chicken

1 head of green cabbage
Diced fresh pineapple
1 lb of chicken cooked and cubed
cashews
1 tbsp of coconut oil
sea salt
pepper
minced garlic
crushed red pepper

Cut up cabbage and sautee it with coconut oil, sea salt and pepper and minced garlic. Add fresh pineapple and sautee until it begins to soften, add cooked chicken, season with a little more salt and pepper, add in cashews, sautee for 2-3 more minutes, sprinkle with red pepper flakes. VERY yummy!!!

Friday, February 10, 2012

Simple quinoa salad

Quinoa
Garbanzo beans
Grilled chicken strips- optional
halved grape tomatoes
spinach
Feta cheese- low fat version
Balsamic Vinegar

Quick Quinoa according to directions

In a bowl, add quinoa, torn spinach leaves, garbanzo beans, chicken if desired, tomatoes and feta cheese, add balsamic vinegar to taste, mix together. You can make as much or as little of this as you want. I prefer it cold with left over quinoa from dinner the night before but it is also good warm with freshly made quinoa. This is super easy, super healthy and super yummy!