Bethany's Bikini Boot Camp Blog

Chicken Florentine 2

2011-12-18T14:14:00.001-08:00

Chicken Florentine
from Clean Eating Quick and Easy Meals

1 tsp olive oil
4- 4oz boneless, skinless chicken breasts
1 14 oz can crushed tomatoes
1 tsp oregano
1 tsp dried basil or 1 tbsp fresh basil
10 oz fresh spinach
2 tbsp freshly shredded Parmesan cheese
sea salt and black pepper to taste

In a large skillet over med high heat, heat the oil and cook chicken seasoned with sea salt and pepper until lightly browned on each side- approximately 6 min

Reduce heat to medium and stir in tomatoes, oregano and basil. Place spinach on top of chicken, and cover tightly.

Simmer, stirring occasional until chicken is cooked through, approximately 15 more minutes. Serve topped with Parmesan cheese

Total calories 186
Total Fats 4g
Saturated fats 1g
Sodium 336 mg
Total Carbs- 9g
Sugars 0
Protein 30 g

This is a very beautiful looking dish, easy and tastes great!

Balsamic Crockpot Chicken

2011-10-11T12:23:00.000-07:00

Balsamic Chicken

Posted by Leslie Marshall on the Skinny Crockpot facebook page

Ingredients:
4-6 boneless, skinless, chicken breasts
2 14.5 oz can diced tomatoes
1 onion thinly sliced (Not chopped)
4 garlic cloves
1/2 cup balsamic vinegar
2 tblsp olive oil
1 tsp each: dried oregano,basil, and rosemary
1/2 tsp thyme
ground black pepper and salt to taste

Preparation:

Pour the olive oil on bottom of crock pot
place in chicken breasts, salt and pepper each breast
put sliced onion on top of chicken
then put in all the dried herbs and garlic cloves
pour in vinegar and top with tomatoes

Cook on high 4 hours, serve over whole wheat angel hair pasta.

I changed it up a little and added some crushed red pepper and a little bit of reduced fat feta cheese on top of mine. It was amazing. The kids ate it up! I served it with a side salad

Chicken Feta Stir Fry

2011-09-19T14:08:00.001-07:00

1/2 lb of chicken cut into chunks
olive oil
minced garlic
sea salt
pepper
1/2 yellow onion chopped
1/2 green Bell pepper chopped
1 vine ripened tomato chopped
sliced fresh mushrooms
balsamic vinegar
fresh spinach leaves torn
Feta cheese

Sautee chicken with onion and pepper in olive oil and splash of balsamic vinegar, minced garlic and sprinkle with salt and pepper until done

Add tomato and mushrooms and sautee, then add torn spinach leaves and feta cheese, sautee until leaves are still green but begin to wilt

You can eat this by itself, in a wrap or over quinoa. It is really good and fast!

There is no quick fix!

2011-09-09T08:27:00.000-07:00

Today I ran across a post on facebook of a lady selling detoxifying wraps that will melt inches off of your body after only 7 applications. I was floored that 32 people responded and wanted info on how they can get this miracle product! You see crazy diets all the time that put people on a dangerously low calorie count or have them just eating grapefruits or cabbage. Shows on TV show people dropping massive amounts of weight in a few weeks. No wonder we are conditioned to think that weight loss should be quick and easy. We want quick and instant results! Guess what....there are NO quick fixes! Weight loss is a process that takes time. What happens when you go on a fad diet and lose 20 lbs when you start back to eating how you normally ate? You gain it back plus more. How many people do you know that are constantly on a diet?? It obviously is not working for them. So many people start an exercise program and give up after a week or two because "it is too hard", they do not want to step outside if their comfort zone, they do not want to give it time to let the body adjust. Of course it is hard, if it wasn't tough then you would not see changes. Your body has to be challenged to get the results that you want. And why are people so hesitant to start to eat healthy? They will try all of these diets but they will not cut out processed foods, or limit sugar or eat 5-7 servings of fruits and vegetables a day. Why is taking care of your body and treating it and fueling it like it should be so difficult? You are given 1 body in this life, why fuel it with junk? Weight loss that is permanent requires consistent exercise and a consistent healthy diet, it is a lifestyle change. No cream, wrap, 500 calorie diet, etc is going to do it for you. Remember it takes time to lose weight and inches. Be patient, change your habits, live a healthy life and stop buying into the quick fix garbage.

Chicken Sautee with Quinoa

2011-09-02T08:42:00.000-07:00

I was inspired by my sister in law Ali Cameron to make this dish. She made it when we were visiting the inlaws and I loved it. I made a few changes to the recipe, but I have to give credit to her for the original recipe and the inspiration. She has a wonderful blog if you would like to follow her. fitformotherhood.blogspot

Chicken Sautee with Quinoa

Sesame Oil
Low Sodium Soy Sauce
1 lb Chicken breast cut into chunks
Red Bell Pepper cut into strips
Yellow onion cut into strips
Fresh Mushrooms
Bunch of Kale
Quinoa (cook following directions on box or bag)

Heat tbsp of oil in pan. Add chicken and a dash of soy sauce, cook chicken until done, add onion and bell pepper and sautee until tender, next add mushrooms, sautee until warm, add as much Kale as you would like torn into pieces,add a little more soy sauce and sautee until Kale is still green and begins to soften. Remove from heat and serve over cooked quinoa. It is amazing!! You can also serve this on a wrap that has a tiny bit of hummus on it. I prefer Ezekial wraps or Flat Out Bread. This is such a quick and easy meal and my kids love it. Vegetarians, you can substitute the chicken for Tempah which is how I had the meal the first time I had it.

Lasagna

2011-08-09T12:32:00.000-07:00

Lasagna is one of our family favorites! The spinach adds extra nutrients for you and the Greek Yogurt adds extra protein.

Whole Wheat Lasagna Noodles
1 lb Extra Lean Ground Beef or Ground Turkey Breast
1 chopped onion
jar minced garlic- around 2 tsp- depends on your taste
9oz package of frozen chopped spinach
1 5 oz container of plain Greek Yogurt
1 15 oz container of part skim ricotta cheese
15 oz canned tomato sauce
1 tsp table salt
1 tsp dried oregano
1/2 tsp dried basil
1/4 tsp crushed red pepper flakes, or to taste
park skim mozzarella cheese

Preheat oven to 400
Cook meat, onion, minced garlic and drain. Return to pan. Thaw spinach in microwave and then add and stir, mixing up for 3-5 min

Add tomato sauce, salt, oregano, dried basil and red pepper flakes.
Allow to simmer for 5-7 minutes

Mix ricotta cheese and Greek yogurt together

Spray dish with cooking spray and place a layer of uncooked lasagna on bottom covering the bottom of dish, add layer of ricotta mixture and sprinkle with mozzarella cheese. Cover with sauce mix- save some for top layer, add another layer of noodles and ricotta mixture and top with sauce. Sprinkle with mozzarella cheese, cover with foil and bake on 400 until noodles are done - usually around 45 min. Turn off oven and allow lasagna to sit for 10-15 minutes before serving

ENJOY!

Guiltless Taco Salad

2011-07-25T14:42:00.000-07:00

I came up with this tonight for dinner and it was so good! The kids loved it! WARNING the way I make it is very spicy. You can omit the jalepenos and hot sauce if you like it milder

1 lb lean ground turkey breast
1 can black beans, drained and rinsed
1 can of rotel
jalepenos
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
dash of Franks hot sauce
large leave of romaine lettuce
fat free sour cream- optional

Brown ground turkey. Meanwhile mix together all seasonings in a small bowl and put to the side. When turkey is cooked add mixed seasonings, can of black beans, rotel, and sprinkle in some jalepenos and a dash of hot sauce. Stir and simmer for 5-10 min. Lay Romaine lettuce leaf on plate and top with turkey mixture, add a dollop of sour cream if you would like. This was so good! It tasted just like a taco salad without all the fat and calories.

Directions for LivingSocial voucher purchasers

2011-07-22T03:50:00.000-07:00

First of all thank you for purchasing!! We have a great program and I cannot wait to get you girls started. Due to the high volume of sales we are going to have to cap how many can start each session. This is due to your safety during the session, quality of your workout and also some of of locations are smaller and cannot accommodate a large influx of people. Please follow the follow directions to redeem your voucher:

1. YOU MUST EMAIL ME WITH THE DATE, LOCATION, AND CLASS TIME THAT YOU WANT TO START!! The Richmond County location is available with the voucher- it was not listed on the living social deal but you can use it there. The email address is bethanysbikinibootcamp@gmail.com Once a session is full you cannot start that session and will have to put your name on the next available session. Once your 30 days are up and if we are in the middle of a session, you will be given the option to continue at a prorated cost. It is best to start class at the start of a boot camp session and the start dates are listed on the website

2. Print your registration forms from www.bikinifitbody.com and attach your voucher to the registration form and present to trainer at first class. You may NOT start class without the registration form or the voucher. You will receive a pink card from your trainer. This card HAS to be presented every time you come to class, no card, no class.

3. You need to bring a set of hand weights- please no lower than 5 lbs a piece, 8 lbs is a good start, and a mat to lay on

4. Please try to attend one of the form clinics. The dates will be posted on the facebook page this week.

Thanks!! See you in class!

Quick and Easy Chicken and Veggie Quesadilla

2011-07-15T15:30:00.000-07:00

This makes a great lunch or quick dinner and you can throw in whatever you have on hand. This is the one I made:

whole wheat tortilla
cooked chicken strips
mushrooms sauteed in olive oil
spinach leaves
roasted red peppers (I buy them in a jar)
jalepenos
small amount of reduced fat mild cheddar cheese (you can omit the cheese if you want. I only added a sprinkle on mine)

Heat a frying pan on med heat
Prepare Quesadilla on plate by placing the ingredients on one side of the tortilla, fold in half and place in pan. Cook for about 5 min or until cheese is melted and tortilla starts to brown, flip a couple of times while cooking

Enjoy!!

Back at it!

2011-07-14T14:16:00.000-07:00

I received full clearance from my doctor yesterday to get back to my regular workouts. I had a C Section 6 weeks ago and finally received no restrictions!! It was like Christmas morning for me! Until today I have been walking 6 days a week and doing very light weights- this had all been cleared and been given the OK from my doctor. I was careful to not lift anything heavier than my baby or do anything that placed any kind of pressure on my abdomen. While I was grateful to be able to do some activity it just wasn't what I am used to. I love to work my body hard. I love to give 100% of me, nothing but my best!!

I started today with a test jog. I wanted to see if I could jog a mile. I worked out my whole pregnancy, but around 34 weeks I gave up running, it just became too uncomfortable. I gave it a go this morning and made it! 9:37 sec! While this is over 2 minutes slower than my normal pace it was a start!! I had no pain when running, nothing was uncomfortable and I felt free! I felt like me!!! It was wonderful! The remaining 30 min I spent doing walk jog intervals. The humidity was so high today so I came home literally drenched in sweat and I loved it!!!

I decided to go lower body today with weights. Best thing I did when pregnant was create my own home gym, it is nothing fancy but it is enough to get a good workout while the baby is so young and it also gives me a reason to not have any excuses to workout. I upped my weight today, still not close to my normal but it was nice to not feel restricted.

I missed my workouts so much! I am so glad that I am back!!!

Spring Chicken Sautee

2011-06-28T16:00:00.001-07:00

New recipe that we tried tonight! I liked it! Very colorful and pretty dish loaded with vitamins and low in calories and fat. I found this recipe on eatbetteramerica.com

Spring Chicken Sautee

prep time:20 min
start to finish:40 min
makes:4 servings

2 cups fresh green beans, cut into 2-inch-long pieces
1 tablespoon olive oil
1 pound skinless, boneless chicken breast halves, cut into 1-inch pieces
1 tablespoon chopped fresh oregano or thyme
2 cups sliced yellow summer squash and/or zucchini
1 can (15 oz) Progresso® cannellini beans (white kidney beans), drained and rinsed
1/4 cup Progresso® reduced-sodium chicken broth
6 cloves garlic, minced
1 cup cherry tomatoes, halved
1 tablespoon chopped fresh basil or flat-leaf parsley
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1. In a covered medium saucepan, cook green beans in a small amount of boiling salted water for 8 to 10 minutes or until crisp-tender. Drain; submerge beans in enough ice water to cover and let stand until cool. Drain again; set aside.
2. Meanwhile, in a very large skillet, heat olive oil over medium heat. In a large bowl, toss chicken with oregano. Add chicken to hot oil in skillet; cook for 5 to 6 minutes or until no longer pink, stirring frequently. Remove chicken from skillet and set aside.
3. Add squash to skillet; cook and stir over medium-high heat for 3 minutes. Stir in chicken, green beans, cannellini beans, chicken broth, and garlic. Bring to boiling. Add tomatoes, basil, salt, and pepper. Cook about 1 minute or until heated through.

As Dr Phil would say.....Time to get real

2011-06-15T09:10:00.001-07:00

Excuses, Excuses. I think I have probably heard every excuse under the sun why someone cannot workout.....it's too hot, its too cold, it cost too much, I have kids, I am too busy, I have a bad knee, my shoulder hurts, I am too out of shape, I hate exercising outdoors, I need to lose weight before I can start, I hate exercising inside of a gym, I going to wait until the weather is better, I cannot workout in the evening, I cannot workout in the morning, I am not motivated, I need someone to motivate me, etc etc. I am pretty sure I could make a list of 100 excuses. This topic may hit a nerve with some, but if it does then maybe there is a little guilt there for some of the excuses that you are making. Every single one of those excuses above can be debunked. Not one of them is a ligitimate reason not to exercise. Your body need exercise!! You were created with around 640 muscles, so to say that your body was not designed for movement and exercise is an understatement. Everyone has the same 24 hours in a day, you make the decision on how to spend them. I often get frustrated with people who tell me that they do not have time to exercise yet they can sit down in front of the TV and watch 3 hours of their television shows. We all lead busy lives. I am a mother of 4 children ages 11, 9, 7 and a newborn and also own and operate my own business. 3 of my children play sports. To say that we are busy is not an accurate description but no matter how busy I am I will find time to exercise. It is that important. Right now having to take time for my body to heal from childbirth is killing me. I do not feel like myself. My bodies craves those natural endorphins that it receives from exercise. It is amazing how much better I feel both physically and mentally when I am exercising. There is no better feeling in the world. Exercise is so vital to your health, it should not be an option, it should be a priority and a must, like brushing your teeth.

Another excuse that gets under my skin is the its too hot, its too cold. If I stuck with that I would have only 3 months out of the year that I could go outside and run. Yes it is hot outside right now, but you can make adjustments to make it easier. Choose to exercise outdoors early in the morning or later in the evening. Make sure you drink plenty of fluids, have a ziploc bad full of ice with wet washclothes ready to go and for crying out loud give yourself some time to adjust to the temperature before you give up. There will be days when you struggle and there will be days when you don't. It will always be hot but your body will get used to the temperature change a bit. Dress appropriately. Black Capris with a cotton T shirt in the heat of the summer is not a great idea. Wear light weight, sweat wicking fabrics, hat or visor and sunscreen. It amazes how many people will not workout outside in the heat but have no problem with their children participating in sports in the heat. Football players are out there in full pads, doing 2 a days for 2 hours a piece in the heat, runners never take a season off. If you enjoy working out outdoors do not let the summer heat get to you, just avoid the hours of 10-5 and give yourself some time to adjust. Take it slow, do not overwork in the beginning and take breaks when you need to. Now let's talk about cold. I have to say I HATE cold weather, despise it with a passion, BUT I still will run in it. Once I get going it takes about 5 min and I am beginning to warm up. They key is layering your clothing. There are so many great cold weather gear out there that works so well. A hat and gloves will make a huge difference and I never ever leave for a run in the cold without with scarf. Do not let the weather get in the way of your workout....you can survive both cold and hot.

Another one, I am too out of shape to start exercising? WHAT? You have to start somewhere. Start out slow and build. Every single exercise can be modified to a beginner level. AT boot camp we can break down any exercise to its simpliest form and start you there. We will encourage you to push yourself and take the words I can't out of your vocabulary. Yes you can!! If you are comfortable in your workouts then you will not see change, change comes when you push yourself out of your comfort zone. You have to start somewhere..... stop making excuses, start exercising today.

I promise if you give yourself several weeks of dedicated exercise you will feel better!! Exercise does wonders for both body and soul. Make the time to do it. There will be days that you won't feel like it BUT once you do it, you will be glad!! I have never finished a workout and said, "Man, I wish I had never done that...." Even when I am really not feeling it, even if I do something small, I always feel better and I am always glad that I did.

Make time for yourself. You deserve it! Your body NEEDS it. You only have 1 body and will never get another one so treat it well!! Give exercise a chance to change your life. Stop making excuses!!!

Mediterranean Vegetable, White Bean & Feta Penne

2011-02-23T16:05:00.000-08:00

This came from the Feb 2011 Clean Eating Magazine
I loved it

6oz whole grain penne pasta
1 cup cooked or canned white beans, drained and rinsed
2 med tomatoes chopped
4 garlic cloves, minced and divided
1 tbs balsamic vinegar
1 tsp dried basil
1/4 tsp red pepper flakes
1/4 tsp sea salt
1 tbsp plus 1 tsp extra virgin olive oil, divided
1 med zucchini, cut into eighths lengthwise and then into 2 in pieces
1 med bell pepper cut into small pieces
1/4 tsp dried rosemary
1 cup crumbled reduced fat feta cheese

Cook penne according to pasta directions, add beans during last min of cooking

Meanwhile in a med bowl combine tomatoes, 2garlic cloves, vinegar, basil, pepper flakes and salt, set aside

Heat 1 tsp olive oil in nonstick skillet, tilt to coat pan, add zucchini and bell pepper and cook 4 min or until edges begin to brown, stir frequently. Add remaining 2 garlic cloves and cook for 15 sec stirring constantly. Remove from heat ,stir in tomato mixture and drizzle with remaining 1 tbsp of oil. Cover to keep warm

Drain penne and bean mixture , place in serving bowl, sprinkle evenly with rosemary and all but 1/4 cup of feta. Spoon zucchini mixture over top and top with remaining feta

Chicken Taco Fiesta

2011-02-23T15:40:00.000-08:00

This recipe was sent to me by a boot camper, I changed a little but of it, took out the packaged taco seasoning and added my own. It was very good!!

1 1/4 lb chicken tenders cut into small pieces
14 oz can of chicken broth
8 oz can tomato sauce
1 tbs chili powder
1/4 teaspoon garlic powder
1/4 tsp onion powder
1/4 tsp crushed red pepper flakes
1/4 tsp dried oregano
1/2 tsp paprika
1 1/2 tsp ground cumin
1 tsp sea salt
1 tsp black pepper
14 oz canned white corn
1 can black beans
1 1/2 c uncooked brown minute rice

Mix together all seasonings and place to side

In large saucepan saute chicken in olive oil until done, add chicken broth, tomato sauce and mixed seasonings, bring to boil, simmer for 5 min. Add corn, beans and rice. Cover and remove from heat. Let stand until rice is donw

You can top with a sprinkle of reduced fat cheese, sour cream if you would like. I added some extra Frank's Hot Sauce to mine because I like it really spicy.
I served it with a salad

Leftovers can be placed in a whole grain tortilla for a great lunch wrap

Chili Macaroni

2011-02-17T14:18:00.000-08:00

My aunt sent me this recipe that was given to her by a friend. It is a Weight Watchers Recipe

1 lb lean ground beef or turkey breast
2 med onions chopped
29 oz canned stewed Mexican Style tomatoes undrained
2 1/2 cups of canned tomato juice
4 oz diced green chili peppers (I used 2 cans)
2 tsp Chili Powder (I also added ground cumin and ground pepper to taste)
1 1/2 cups whole wheat macaroni uncooked
31 oz Pinto Beans canned, rinsed and drained

Brown beef and onions, drain
Stir in undrained tomatoes, tomato juice, chili peppers, chili powder and other seasonings if desired
Bring mixture to a boil
Stir in macaroni and beans, return to a boil, reduce heat, cover and simmer until macaroni is tender- around 15 min. Spoon 1 cup of chili into bowls. I added some Frank Red Hot Sauce to mine because I like mine very spicy!

It was really good, we enjoyed it

Sirloin & Peppery Tomato Reduction

2011-02-07T14:26:00.000-08:00

This was very good! I loved the sauce that went over the steak. I made 2 mistakes. 1. My steaks were too thin and 2. I overcooked the steaks but it was still very good

Ingredients:
1 tsp chili powder
1/2 tsp garlic powder
1/2 tsp onion powder
1/2 tsp ground black pepper
1/2 tsp sea salt divided
1 lb boneless sirloin steak about 3/4 in thick,trimmed of visible fat
2 tsp extra virgin olive oil, divided
1 med zucchini cut into eighths lengthwise and then 2 inch pieces
1 med squash cut into eighths lengthwise and then 2 in pieces
1 med yellow onion , quartered, layers separated

Sauce
1/2 cup of canned diced tomato
1/2 cup of water
2 tsp Worcestershire sauce
1 tsp balsamic vinegar
1/2 tsp red pepper flakes
2 tsp extra virgin olive oil

In a small bowl combine chili powder, garlic powder, onion powder, black pepper, 1/4 teaspoon salt. Sprinkle evenly over both sides of steak and press lightly to adhere, let sit for 10 min

Heat 1 tsp of oil in large nonstick skillet on med high tilting to coat pan. Add zucchini, squash and onion and cook until tender crisp, stirring frequently. Sprinkle with 1/4 tsp of salt and place in med bowl, cover to keep warm

Heat 1 tsp of oil in same skillet on med heat, tilt to coat pan. Cook steak until desired doneness

Meanwhile prepare sauce in small bowl adding all ingredients except oil

Remove steak from skillet and place on cutting board. Return skillet to med heat and add sauce mixture to pan residue. Bring to a boil and cook for 3-4 min or until reduced to 1/4 cup liquid, stirring frequently. Remove from heat, stir in 2 tsp of oil and serve over steak. Serve beside squash-onion stir fry

Taken from Clean Eating Magazine Feb 2011

Nutrients per serving:
( 3 oz steak, 1/2 cup of cup squash stir fry and 1 tbs of sauce)

Calories: 235
Total Fat 11g
Saturated Fat 2 g
Carbs 7g
Fiber 2g
Sugars 4g
Protein 22 g
Sodium 246 mg
Cholesterol 55 mg

Stuffed Chicken Breasts

2011-01-30T15:32:00.001-08:00

Tried this tonight and it was very good! I do need to learn how to butterfly chicken because I did not do a good job on that!

4 boneless chicken breasts
5 oz fresh spinach- chopped
2 red ripe tomatoes- chopped
1/2 yellow onion- chopped
2 tsp minced garlic
1 tbsp olive oil
reduced fat feta cheese
Lawry's Seasoned Pepper

1. Flatten and butterfly chicken breasts and season both sides with Lawry's Seasoned Pepper- be careful not to add too much
2. Brown chicken and cook until no longer pink
3. While chicken is cooking, in a second pan add olive oil and heat. Add spinach, tomatoes, onion and garlic and sautee until hot
4. Spoon spinach mixture into chicken breasts and then sprinkle with feta cheese if desired
5. Close chicken breast and cook 1 min on each side

Serve with steamed veggies of your choice and a salad

Enjoy!

** recipe was adapted from one I found on sparkpeople.com

Pita Pizza

2011-01-29T14:42:00.000-08:00

Another favorite at our house. Very quick and easy and a good alternative to your local pizza place.

Pita Pizzas

whole wheat flat bread
2 cans of Muir Glen Organic Pizza Sauce (I get it at Kroger in the Organic section)
grilled chicken strips
spinach
4 Roma tomatoes
part skim mozzarella cheese
crushed red pepper if desired

Heat oven to 350. Put flat breads on a cookie sheet, top with spinach leaves, grilled chicken, thinly sliced roma tomatoes, pizza sauce, crushed red pepper if you want and sprinkle with mozzarella cheese, I do not use much cheese.

Cook for 15- 20 min

Enjoy!

Crock Pot Pork Chops

2011-01-28T14:24:00.000-08:00

1-2 pounds of pork chops
onion powder
garlic pepper seasoning

Put pork chops in crockpot
season with onion powder and garlic pepper
add a tiny bit of water
cook on low for 8-10 hours

Very good! Tender and a great flavor
Serve with steamed veggies and a salad

Buffalo Chicken Wraps

2011-01-28T14:07:00.001-08:00

Love these! You can add more red hot sauce if you like it spicier!

2 tbs hot pepper sauce- I use Frank's RedHot
3 tbs white vinegar- divided
1/4 tsp cayenne pepper
2 tsp extra virgin olive oil
1 lb chicken tenders
2 tbs reduced fat mayo
2 tbs nonfat plain yogurt
freshly ground pepper to taste
1/4 cup crumbled reduced fat bleu cheese
whole wheat tortillas
1 cup shredded romaine lettuce
1 large tomato diced

Whisk hot sauce, 2 tbs vinegar and cayenne pepper in a medium bowl

Heat oil in a large nonstick skillet over medium high heat. Add chicken tenders, cooked untl cooked through and no longer pink in the middle. Add chicken to the bowl with the hot sauce and toss to coat

Whisk mayo, yogurt, pepper and the remaining 1 tbs of vinegar in a bowl, stir in bleu cheese

Lay tortilla on plate, spread with 1 tbs of bleu cheese sauce ,top with 1/4 of chicken, lettuce and tomato, drizzle with hot sauce mixture, roll into wrap

Enjoy

Put down those light weights!!!

2011-01-27T11:19:00.000-08:00

Not seeing the results that you want to be seeing from your workout?? Better check the size of those weights! Women are so scared of heavy weights, I just do not understand this. We do not have testosterone like men to develop large muscles and unless you are taking steroids you are not going to end up looking like one of those women body builders, it just is not going to happen! If you think that working out every muscle group with 5 lb weights is going to give you the results that you want to see, you are kidding yourself. You cannot work the shoulders (which require a lighter weight) with the same amount of weight that you are going to work your quads- one of the largest muscles in the body, they require a heavier weight. The biceps and triceps can work with a heavier weight than the shoulders too. Girls, when you come to boot camp, you should not be working with one size weight. You should be bringing a moderate (notice I did NOT say light- 3lbs is NOT going to cut it!) and a heavier weight. Your reps should not be easy. If you can breeze through your reps then you weights are too light! If we are doing 3 sets of 10, then at 10 you should not be able to do any more without taking a rest. Now really ask yourself, be honest, are your weights heavy enough?? I can tell you that every boot camper should have a set of 8lb weights and a set of 10 lbs weights and you girls who have been there awhile should have 12s or 15s and 10s. You WANT it to be hard, you WANT to reach muscle failure, if you are not then you are not going to see the results that you want. Building lean muscle is what you want to do, that lean muscle is going to burn more calories and a pound of lean muscle takes up more space in the body so the more muscle that you put on the leaner you are. You will not look like a body builder, so do not use that as an excuse. And you are not going to "bulk" up. If you think you are bulking up then chances are this is your natural build. If you have been working with the same weight for a long time, you HAVE to go up in weight. Your body is going to plateau, it needs t be challenged, don't look for the easy workout, challenge your body and just wait until you see the changes, you will love it!

To quote Mr Jack LaLanne, fitness pioneer:

"So many people will just take five pound weights and do something 10 times. What are they getting out of it? Nothing!"

Here are a few good articles on the subject
http://exercise.about.com/od/exerciseworkouts/a/liftingheavy.htm

http://www.elitefts.com/documents/female_athletes.htm

http://realwomensfitness.com/upper-body-exercises/should-you-use-heavy-weights-for-toned-womens-arms/

Turkey Black Bean Burritos

2011-01-25T14:22:00.000-08:00

Mexican is one of my family's favorites. Tonight I threw together some burritos with ingredients that I had on hand and they turned out great

1 lb lean ground turkey
chopped onion
1 can of black beans rinsed
1 can chopped green chilies
Salsa
cumin, chili powder,garlic powder
whole wheat tortillas
shredded reduced fat cheddar if desired

Brown turkey and onion together
Add green chiles, black beans and cumin, chili powder and garlic powder to taste
add salsa to desired consistency
Simmer for 5-10 min
warm tortillas and place mixture on tortilla and roll, top with tomatoes,dark leafy green- we use spinach, and salsa

I served with a salad

Enjoy!

Kale Chips

2011-01-23T15:38:00.000-08:00

I love Chips, but they are so horrible for you so I have cut them out of my diet but sometimes I just crave that salty and crunchy texture. One of my boot campers shared a recipe that her friend gave her. Kale Chips

I admit I was a bit skeptical. I wasn't sure how I would like them or how the kids would like them. Well, we made a trial batch tonight. They were amazing!!! My kids loved them and begged me to make another batch. Kale is such an awesome food for you! Kale is chocked full of vitamin A and C and low in calories. You can read more about Kale here
http://www.peertrainer.com/DFcaloriecounterB.aspx?id=2666

Here is the recipe given to me by Tracey Durbin and given to her by Kate Loder Luke. Enjoy!

KALE CHIPS
take the Kale leaves off of the stalk, spread them out on a baking sheet, spray lightly with olive oil, and sea salt, bake 8-10(ish) minutes at 350 degrees! just keep an eye on it, we like it green but crispy and it can burn easily!

No Bake Protein Bars

2011-01-23T14:12:00.000-08:00

I got this recipe from Oxygen Magazine. These are so quick and easy! Love them!

Ingredients
1/2 cup All Natural Peanut Butter
2 cups Quick Oats
4 scoops vanilla or chocolate Protein Powder
1 tbsp Ground Flax Seed
1/2 cup Water

Directions
Knead all ingredients together in large bowl. Place in square baking dish lined with wax paper and freeze for 30 minutes. Cut into bars.

Spinach and Turkey Enchiladas

2011-01-23T14:06:00.000-08:00

This is one of my family's favorites! It is so yummy!!

1 lb lean ground turkey
1 medium onion, chopped (1/2 cup)
1 box (9 oz) frozen chopped spinach
1 can (4.5 oz) chopped green chiles, undrained
1/2 teaspoon ground cumin
1/2 teaspoon garlic-pepper blend
1/2 cup fat-free sour cream
3/4 cup shredded reduced-fat Colby-Monterey Jack cheese blend (3 oz)
1 can (10 oz) enchilada sauce
8 whole wheat tortillas tortillas (8 inch)
1/2 cup Thick 'n Chunky salsa

1. Heat oven to 350°F. Spray 13x9-inch (3-quart) glass baking dish with cooking spray. In 12-inch nonstick skillet, cook turkey and onion over medium-high heat 5 to 7 minutes, stirring occasionally, until turkey is no longer pink.

2. Stir in spinach; cook, stirring frequently, until thawed. Stir in green chiles, cumin, garlic-pepper blend, sour cream and 1/4 cup of the cheese.

3. Spread about 1 teaspoon enchilada sauce on each tortilla. Top each with about 1/2 cup turkey mixture. Roll up tortillas; place seam sides down in baking dish. In small bowl, mix remaining enchilada sauce and the salsa; spoon over enchiladas. Sprinkle with remaining 1/2 cup cheese.

4. Spray sheet of foil with cooking spray; cover baking dish with foil, sprayed side down. Bake 40 to 45 minutes or until thoroughly heated.

From eatbetteramerica.com

Fiesta Chicken and Rice in Crockpot

2011-01-12T15:33:00.000-08:00

I threw this together today and it turned out pretty good

1-2 lbs of chicken breasts
ground cumin
2 cans of Rotel
1 Can of Black Beans
1 Can of Corn
brown rice

light shredded cheese if desired.

In Crockpot put chicken and season with ground cumin
add 2 cans of rotel, black beans drained, and corn drained
Cook on low for 8 hours
Cook brown rice according to directions

Serve the crockpot mixture over the brown rice, I shredded the chicken after it was cooked. You can add a sprinkle of reduced fat cheddar cheese if desired or leave it off to save calories. It is good either way. I added some more hot sauce to mine because I like things spicy

Serve with a side salad
Enjoy

Healthier spaghetti pie

2011-01-03T13:12:00.000-08:00

For those with kids sometimes it is hard to get them to eat foods that are healthy. It is a good idea to start them on healthy foods early. Here is a "healthier" version of one of my kids favorites, spaghetti pie:

1 lb extra lean ground beef or ground turkey breast
Garlic Pepper Seasoning
8 oz of whole wheat spaghetti noodles
2 tbs of olive oil
2 eggs beaten
1 cup grated Parmesean cheese
Non- stick cooking spray
1 cup low fat ricotta cheese
1 jar of marinara sauce- I use Classico because it has few ingredients and lower sugar
1/2 to 1 cup of park skim shredded mozzarella

1. Season meat with garlic pepper and brown, drain if needed, add marinara sauce and simmer
2. Cook noodles as directed
3. Heat oven to 350
4. Place spaghetti in a large bowl and toss with olive oil
5. In a small boil combine, combine eggs, and 1/2 cup parmesan cheese
6. Add to pasta and mix
7. Spray a pie pan with cooking spray and pour spaghetti into pie pan
8. Spread ricotta cheese on top of noodles
9. Pour marinara meat sauce on top
10. Bake for 25 min
11. Add Mozzarella and remainder of Parmesean Cheese
12. Cook for 5-10 min or until cheese is melted

**Recipe was adapted from Everything Cooking for Kids Cookbook

Serve with a side spinach salad with grape tomatoes, carrots, cucumbers, etc

Setting GOALS, not resolutions

2011-01-03T09:06:00.000-08:00

Let's face it. Most people do not succeed in making New Years "Resolutions". It is as if people already expect to break them before they even start. This year I am not making resolutions. I am making goals and I am writing them down and I am going to do everything I can to attain these goals. For me, fitness is not a problem. I do not need to make it a part of my new year goal, but I do have a few personal fitness goals that I do want to attain. My goals for 2011 are

1. Get organized. This is so hard for me. My brain just doesn't work this way, but I am going to make an honest attempt to clean out closets, get rid of junk and try to organize myself.

2. Save more money

3. Be prepared for the 2011 Marine Mud Run Challenge in Sept- baby is due in June so I have a lot of work to do!

4. Finish my nutrition certfication

5. Work on another fitness certification

6. Continue to grow my fitness business and branch out in a few other areas of fitness

Chicken Florentine

2011-01-02T15:17:00.000-08:00

>
One of my boot campers gave me the recipe and it is fantastic!

1 1/2 lb chicken breasts or tenders
10 oz bag of fresh spinach
8 oz fresh sliced mushrooms
4 roma tomatoes sliced
5 ox reduced fat feta cheese
8 oz bottle light Balsamic Vinagrette dressing, I use Newman's Own
12 oz whole wheat angel hair pasta

Cut chicken into bite sized pieces and saute in olive oil- you can salt and pepper them a little
Spray 9x13 dish
layer spinach, cooked chicken, mushrooms, tomatoes, feta cheese, and then pour dressing all over
Bake at 350 for 30 min and serve over pasta

ENJOY!! It is a great and healthy dish

Finally, some awesome workouts!

2010-12-31T12:11:00.000-08:00

My energy level has been down so my workouts have been pretty puny, he better than nothing! :) This week has been a great week of workouts! My strength and energy level has been up, I have been able to lift a but heavier weights than I have been, my runs have been pretty decent and I have just felt great! I love the endorphins that I get from exercise!

Staying fit while pregnant

2010-12-29T12:13:00.000-08:00

Pregnancy is not an excuse to stop exercising. In fact, if you have a normal, healthy pregnancy and the doctor OKs exercise for you, it can be one of the best things that you can do for yourself. Do not use pregnancy as an excuse to sit on the couch and eat chips and cookies all day long. Exercise will help reduce fatigue, swelling, helps you sleep, helps with self image, helps prepare you for labor, and helps you to get your old body back faster after the delivery of the baby. Strength training and cardio are both important while pregnant but remember always check with your doctor first. Let him or her know what type of exercise that you plan to do and make sure he/she is OK with you doing it.

I am continuing to run some but have mainly switched to the elliptical and spinning now. Running is just too much on this little bladder! LOL My goal is 5 days of cardio a week for 30-45 min but lately here during the holidays I have been lucky to have gotten 3 days in and that is about to kill me! I am so ready for my normal routine to kick back in so I can get back on my regular schedule. I am also still lifting weights 4-5 times a week. I decreased my weight on some exercises. I do upper body one day, lower the next and the only exercises that I am avoiding right now are exercises that require me to lie flat on my back. For core strength I do planks, side planks, and standing abs.

Exercise makes me feel 100% better. I know it will help me get back in shape faster after the baby, it helps with self images issues that I have during pregnancy and issues that I think all women have during their pregnancies.

Soon to be fitmamaof4!!!

2010-11-06T07:24:00.001-07:00

I am excited to announce that we are expecting baby #4, EDD June 6, 2011. So far, the main trouble that I have had is with energy. I have had to scale my workouts down big time but I will not use pregnancy as an excuse not to exercise. I can pretty much do everything that I did before pregnancy on a scaled down version. I do struggle with having to take it down a level. I feel so whimpy. I am used to all out, hard core workouts so having to do a modified version of that is tough for me, but I will make it! :) Exercising during pregnancy makes me feel so much better. I am excited to be able to blog about my experience with exercise and pregnancy!

Day 4-Vibram Five Fingers

2010-09-09T03:22:00.000-07:00

Yesterday I liked my Vibrams again! :) I am alternating between the Vibrams and Nikes Barefoot running called Nike Free Run (love these too). I ran with no pain in the calves and today they feel a little sore but nothing like they were. Plyometrics in the shoes are awesome! You are so light on the feet. I plan to increase my mileage in the Vibrams after the USMC Mud run. Right now with that race coming up I cannot afford to cut my distance down.

2 thumbs up today

Fivefingers- Day 3 run

2010-08-30T15:47:00.000-07:00

Today I was not enjoying my fivefingers. Calves killed me today when I ran. Everything that I have read says this is normal when you first start out. It was extremely hard to run. With the mud run coming up I cannot afford to decondition while trying to get adjusted sooooo I am going to use them only once a week so I can go back to my normal running mileage. Going to order the Nike Frees to train in for now. Still plan to wear the fivefingers to the gym and one short run a week until after Sept 25

Day 3- Vibram Fivefingers

2010-08-27T11:10:00.000-07:00

Oh boy, calves are screaming! Could barely walk this morning!! Did some stretches and walking around, was good to go. I had planned to wait a few weeks to time my mile BUT curiosity got the best of me so I did this morning! I ran the fastest timed mile that I have ever run- 7 minutes, 17 seconds! Shaved 13 seconds off my time! I have been trying for months to break a 7 1/2 min mile!!! I was so excited that I wanted to cry! I am only 17 seconds from my goal now!

Still loving them in the gym too to do weights, I feel very stable and grounded. They were also great for plyometrics. Felt good in my jump squats.

Still giving two thumbs up! Ready for my calves to get used to them! They are getting a serious workout from them!

Vibram Fivefinger shoes- Day 2

2010-08-26T02:56:00.000-07:00

Oh my gosh. Got out of bed this morning and my calves were so tight and sore!! Holy smokes. Can definitely tell that the calves do not work much in the traditional running shoe. After a few stretches and walking around they are loosening up and feel fine. My feet feel fine, I expected them to be tight or sore but they feel normal this morning. I meant to add that yesterday I also lifted weights in them. They were great for that! I felt more grounded and stable and noticed that my balance was much better. Today is a running rest day for me, I will spin but tomorrow is is hopefully 3 miles in the Vibrams.

Vibram Fivefinger shoes

2010-08-25T10:36:00.001-07:00

I have been doing a lot of research on the benefits of barefoot running. My father in law and brother in law bought a pair of Vibram Five finger shoes and I have seen several people running in them. Some friends from up North said they are HUGE there, as well as on the west coast. My husband got a pair and likes his so after several weeks of researching I decided to buy a pair of Fivefinger Bikilas.

Today is my first day wearing them. You are advised to start slowly transitioning in them to get your feet used to the shoes before you jump right in with your regular mileage. I decided to run an easy 2 miles today. By the way, the shoes do not feel as weird as they look, they are very comfortable. The first thing I noticed when I took off is that I am a definite heel striker and I take long strides. The shoes will force you to move your stride into a mid sole to toe run with shorter, quicker steps. I have read that people who run and strike on the heels have higher lower body injuries and I have also read that you should not try to change your natural running pattern. Is heel striking my natural running pattern OR is it a learned pattern created by wearing supportive, high cushioned shoes?? I don't know. WHat I do know is when I take off my running shoes and go barefoot my natural instinct is to run on the toes to protect the heels. Anyway, second thing I noticed, I do not work my calf muscles very well in running shoes, you could feel them burning like they do when I do calf raises, of course I love this because anything to help develop my calves is good for me! I love the sweeping diamond look in a calf. I also noticed the muscles in my foot that never get to work out. It did not hurt at all to run, there is a sole on the shoe, just no cushion. I also felt very light and felt quicker on my feet. I ran 2 miles in 16 minutes. My fastest mile is 7 1/2 minutes. Of course I can not keep that pace when I run longer than a mile, I naturaly begin to slow. I am going to give myself 2-3 weeks of transition in the shoes and then time my mile. I will be interested to see if it increases my time any, I am wanting to break a 7 min mile so bad! I will keep you posted on my journey in the fivefingers! Today I give them a 2 thumbs up

Vacation and exercise

2010-07-09T03:45:00.000-07:00

I am getting ready to head out to the beach today. The beach is one of my favorite places on earth. I cannot wait to be able to run on the beach, there is nothing more peaceful than running alongside of the ocean. Being on vacation is not a reason to skimp on your workouts. Here are a few things you can do on vacation:

1. Take an early morning jog or hike

2. pack resistance bands for your strength training. These are small and light and will fit right in your suitcase and you can do many strength exercises with them. You can also do push-ups, squats, dips, and lunges in your hotel room

3. Sign up for any outdoor activity that may be offered

4. Look for a hotel that has a gym and get up first thing in the morning and do your workout

5. Pack a jump rope. You can do an awesome cardio workout with the jump rope. It is a very portable piece of cardi0 equipment

There are lots of things you can do to stay active while vacationing. Be careful not to overeat on your trip and get moving!

Have a safe and fun vacation!

Kick diets to the curb!

2010-07-08T04:30:00.000-07:00

Ok I am probably going to go off on a rampage here, but here we go. Why do people go on diet after diet?? Obviously if you have been on several diets in your lifetime the DON"T WORK! Every time I see or hear someone say, "I am going on the low carb diet" or "Juice Diet" or "I am cutting out all fat", etc I want to scream!!! Sure you may lose weight in the beginning but You will NOT keep it off. WHY? Because you have't changed anything about your lifestyle. You have not changed your habits. You are seeking a quick fix. When you start one of these diets ask yourself, "can I eat like this forever?" I seriously doubt it. Your body needs carbs- complex carbs such as brown rice, whole grains, etc. These are your energy sources, cut them out and you will be tired and sluggish and quite frankly not a pleasant person to be around because you will be cranky!! Low fat.....you have to learn what are good fats and bad fats. Again your body NEEDS a certain amount of fat everyday. Good fats come from sources such as nuts, lean meats. Stay away from saturated and trans fats. Fat free foods are often replaced with sugars. And speaking of sugars. This is where your enemy lies. Sugar is more dangerous to you than fats. You want to avoid added and high sugars as much as you can. If it has more than 9g of sugar ,don't eat it.

If you want to lose weight and keep it off, avoid processed, prepackaged convenient foods. Eat 4-5 small meals a day to keep the metabolism fired up. Kick sugar to the curb. Eat high fiber, whole grains to help keep you full. Have a protein with your carbs. Fill up on fresh fruits and veggies, lean meats such as chicken and fish. Drink lots of water, avoid sodas. EXERCISE- cardio 5-6 days a week for 45 minutes, at least 3 days a week of strength training. Add intervals to your workouts- speed up, slow down.

Don't get bogged down in the newest "diet" craze. Learn to change your habits and your lifestyle for weight loss that will last forever.

Check out Tosca Reno's The Eat Clean Diet. This is not a "diet". It is how you should eat. It pushed 4-5 meals a day, fresh natural foods. Follow a clean eating lifestyle and the weight will fall off.

Beach Body Ready!

2010-07-07T07:08:00.000-07:00

The weather is getting warmer, the days are longer, and summer is around the corner. With summer comes shorts, sleeveless shirts, sundresses, and the often dreaded swimsuit. No need to dread the swimsuit this year. Follow these 5 tips and you will be on your way to a beach body.

1. Drink more water. Water is a natural appetite suppressant and also aids in the body’s metabolism of stored fat.. Without proper hydration the kidneys cannot function as they should and they have to put some of their load on the liver. The liver having this extra workload will metabolize less fat and store it. Often times we mistake dehydration for hunger. If we reach for a glass of water before we reach for a snack we can sometimes curb that craving. The average person should drink 8, 8oz glasses of water a day. More if you are working out. Drinking cold water can actually help boost your metabolism.

2. Kick processed food to the curb. Eat foods as much as possible in their natural state. Avoid frozen meals, white, starchy foods, fried foods, foods high in sodium and salt, chips, excess cheese, fatty salad dressings, and calorie-rich, nutrient deficient foods. Try eating more lean meats such as chicken and fish, whole grains, fresh produce, nuts such as walnuts and almonds, and fiber rich foods. Never skip breakfast! Breakfast is the most important meal of the day. Try old fashioned oatmeal with flaxseed and a banana, scrambled egg whites with while grain toast, or plan greek yogurt with natural granola and slice strawberries. Eating 5-6 small meals a day with help fire up your metabolism and help from overeating at meals. Have healthy snacks readily available so you don’t reach for the vending machine food when the 3:00 slump hits. Remember nutrition plays a very important role, exercise cannot make up for a poor diet.

3. Limit white sugar intake. Read your nutritional labels. If it has 9 grams or more of sugar, don’t eat it. Look out for ingredients such as high fructose corn syrup. Trade sodas, even diet sodas for water. Avoid or limit alcohol intake.

4. Get moving! Cardio exercises will torch the calories. Choose an activity that you enjoy such as running, walking, biking, swimming, jumping rope and do it 5-6 days a week for at least 45 minutes- 1 hour. Try changing it up and doing different cardio workouts throughout the week to avoid a plateau. Give interval training a try. Interval training has proven to be a great way to burn lots of calories fast. Walk for 2 min, jog for 1 min, run as fast as you can for 1 min, recover for 2, repeat throughout your workout. Try joining an exercise class for extra motivation and support.

5. Don’t skimp on the weights. While cardio will burn the calories, it is weight training that will help you keep it off. Adding muscle to your body will help speed up your resting metabolism as well as give you that nice, toned body. Plan to work the major muscle groups (quads, hamstrings, gluteus, calves, chest, back, biceps, tricep, and abs) a minimum of 2 days a week. Allow each muscle group a recovery of 24-48 hours before working them again. If you unsure of what type of exercises to do think about hiring a personal trainer to get you started on a program designed especially for you.

Boot Camp will not make up for a poor diet!

2010-02-10T05:07:00.000-08:00

I often get the question, "How come I am not losing weight? I come to boot camp every week but I just don't see the numbers moving on the scale." The first thought that pops in my head is "What are you eating?" SO many people think that as long as you workout you can eat whatever you want. I used to think like that as well. I mean I work out 5 days a week and I teach 5-7 classes a week if I want those cheese fries I can eat them, right?? That way of thought couldn't be more wrong!! About 80% of your physique comes from what you eat. Foods high in sugar, calories, fat, processed, etc are not only bad for our body but they wreck havoc on the waistline as well. If you want to see good results from your workout program you MUST change the way you eat. Here are a few suggestions....GET RID OF THE SUGAR! I think this is the toughest one. Sugar is hidden everywhere, the sugar found in fruit is fine. Stop eating processed crap! And that is what it is- crap! Eat food in it's natural state as much as possible. Avoid white starchy foods and choose whole grains instead, eat 5-7 servings of fruits and veggies. Get your protein from lean meat sources such as chicken, fish, or turkey or beans or nuts. Learn what kind of fats are healthy. NOT ALL FATS ARE BAD! Your body needs fat, diets that are extra low fat are not good, you just need to learn what the good fats are. Avoid trans fats. Nuts such as almonds, peanuts, walnuts, and fish such as salmon are excellent sources of good fats and ricj in Omega 3 fatty acids. I highly recommend the book The Eat-Clean diet. It will change your life! Make this year the year to make those healthy changes. It is a lifestyle change. Fad diets do not work. Give healthy clean eating a try for 2 weeks. I can almost guarantee that if you try to go back to your old way of eating you are going to feel terrible. Your body feels so much better when you give it the nutrients it was designed for.

water water water!!!

2009-06-11T13:44:00.000-07:00

We all know that our body is made up primarily of water. We all know that our body needs water to do its basic functions. Did you know how crucial water is to weight loss? You know that "magic pill" that everyone is looking for for weight loss?? Guess what, I know what it is!! It is exercise, proper diet and WATER!!!! Thats right water!

This is how it works:

Water supresses your appetite naturally and helps in the body's metabolism of stored fat. Many studies have shown that if there is a decrease in water intake fat deposits will increase. If the body does not get enough water then the kidneys can not function properly. When the kidneys cannot take on their full load, it has to dump some of its load into the liver. One of the primary functions of the liver is to metabolize stored fat itno energy that is usable for the body. If the liver is having to take on some of the work of the kidneys then it cant operate fully either, know what happens? The liver metabolizes less fat and more fat remains stored in the body and weight loss comes to a halt! The average person should drink 8- 8oz glasses everyday (2 quarts). An overweight person needs more. They need an additional glass for every 25 lbs they are overweight.

I know I preach on water a lot but it is soooo important! Drink up ladies!!

Marine Mud Challenge 2009

2009-05-18T03:39:00.000-07:00

Saturday me and 7 other boot campers ran the marine Mud Challenge at Ft Gordon. It was 4.5 miles with 17 obstacles through the woods and through water and mud. I have never done anything so challenging in my life but it was the most rewarding thing that i have ever done! Saturday I put all my self doubts to the side. Saturday I proved to myself that I am strong and that i an do pretty much anything that I set my mind to. About half way through the race I found inner strength and will that I never knew I had, determination as well. My group completed the race in 1 hour and 3 minutes and took home second place in the female division. I cant tell you how proud of all of us I was! I know these girls were proud of themselves. I know once they completed they felt strong and powerful. Girls, you can do anything you put your mind to. Believe in yourself and never, ever sell yourself short!

Easy ways to add exercise to your day

2009-01-12T18:41:00.001-08:00

Being active is a choice. You can choose to sit in front of a TV all evening and eat bon bons. You can CHOOSE to complain about being overweight but do nothing about it. You can CHOOSE to set an unhealthy example for your children. You can choose to drive around for 15 minutes looking for a closer parking spot. OR you can choose to be ACTIVE. You can choose to make little choices everyday that make a huge difference. Talk a walk after dinner, ride bikes with the kids, take the kids roller skating, walk the dog, take the stairs instead of the elevator, join an exercise class or group to hold you accountable, do jumping jacks during commercials, do 30 squats, 30 pushups, and 30 crunches while watching your TV show, hold your baby and do squats, run up and down your stair 10 times a day, play tag with the kids, go hiking, play a family game of baseball, kickball, or soccer. You see there are so many ways to stay active. Make it a goal to do 60 minutes of activity a day. It doesnt have to be all at once. You can break it up throughout the day. Just get moving! I promise, you wont regret it! :)

Weigh in day

2009-01-11T13:27:00.001-08:00

My boot camp was challenged by another boot camp in Birmingham to a Biggest Loser Contest. Of course if you know me and my competiveness I couldnt decline it! We decided to keep it simple and only have 5 participants on each time. I am so excited about my team. They are so motivated and so ready to kick their weight to the curb. Last week they worked their butts off. They went through several grueling workouts. In additon to their boot camp workouts and their extra cardio workouts they also are required keep a food journal. It is hard work but they were up to the 8 week challenge. We weighed in and measured in Jan 1 and we had a weigh in/measure in Jan 10. I cannot believe how well they did! Oh my gosh they kicked butt!! The smiles on their faces was priceless! I wish I had a camera to capture the moment. That weigh in lit a fire in them. They are so motivated to do this, to change their lives. To stop wishing they could lose weight and to get up and do it! They are inspiration to everyone. You can do it!

GO TEAM BETHANY!!!!!! I am so proud of you guys!

I am also proud of ALL of my boot campers. The workouts this month have been tough. They have been true sports, rarely complaining- you know you had to complain a little ;). The attendance has been up and you can tell they are ready to reach all of their goals this year. Girls keep up the good work. Be proud of how far you have come. Never give up and always give it 100%!

New boot camp starts Jan 19. I hope to have a record number!

No more excuses

2009-01-11T04:27:00.000-08:00

I will never understand why people make excuses not to exercise. You are given 1 body in this life, you will have no other chance so why not take care of it? I hear people all the time say, "I dont have time to exercise", "it's too hard", etc. You dont have time to exercise but you have time to sit on your butt and watch TV from 8-11 at night! Why not go out and take a 30 minute walk? Do jumping jacks on commercials or pushups, or squats, etc. Park farther from the store when you go shopping instead of driving around for 15 minute to get a closer spot. Take the stairs not the elevator. Play with your kids in the yard. Take the family on a bike ride. There are so many ways to add fitness into your day. Stop making excuses! I always remember that my children are watching me. I am setting an example to them of the importance of exercise and taking care of their bodies. I want them to grow up knowing that exercise is a normal part of daily life just like brushing your teeth.