Here are some questions to help keep your eating habits on the right track. If your answers don't correspond with those provided below then adjust your habits accordingly. Ready...set...eat right!
1. WHEN DID YOU LAST EAT?
If it's been longer than 2-4 hours, it's time to eat.
2. WHERE IS THE COMPLETE PROTEIN?
Are you about to eat at least 1 serving (20-30g) of complete protein? If not, find some protein.
(Women get one serving. men get two)
3. WHERE ARE THE VEGGIES?
Are you about to eat at least 2 servings of veggies? Prepare them any way you like, but eat them with every meal and snack.
(One serving is about 1/2-1 cup and your target is 5-10 cups per day).
4. WHERE ARE THE CARBS?
If you have fat to lose, but haven't just worked out, put down the pasta, bread, rice and other starchy carbs in favor of a double serving of fruits & veggies. If you have just worked out, a mix of carb sources is fine.
5. WHERE ARE YOUR FATS COMING FROM?
Today, you need some fat from animal foods, from olive oil, from mixed nuts, and from flaxseeds/flaxseed oil. Spread them throughout the day, but make sure to add them in.
**From ISSA's Specialist in Fitness Nutrition Program
Thursday, October 14, 2010
Wednesday, October 13, 2010
FALL FITNESS CHALLENGE & HAPPY HOUR
It is not to late to get into the FALL FITNESS CHALLENGE? No excuses & no explanations - let's get fit!
I will keep track of your personal improvement on the following 6 exercises:
- Time to run/walk a mile
- Push ups (Regular or TRX)
- Full sit ups
- Wall sit
- Number of squat thrusts in a minute
- Optional - any exercise you want to measure improvement
WE WILL CELEBRATE AT HAPPY HOUR DEC. 3RD.
STACEY WILL BE BACK FOR SPRAY TANS, WAXES, FACIALS, ETC...!
**This Fitness Challenge is totally optional and only meant to show how much you can improve if you put your mind to it!
Also, if you could help me out by shooting me an email and let me know your schedule of when you are coming to workouts. it really helps me when I know how many people are coming so that I can prepare and give you the best workout possible. If you forget and want to come at the last minute - no worries just pop in (but i may make you drop and give me 20)!
I am also scheduling solos and private groups. if you have a time and/or group in mind, give me a call. You can come to me or I can bring the workout to you.
Thanks!!
Nikki
Thursday, September 2, 2010
DRINK UP, GET THIN
YES - you are reading correctly! This is an article from "Muscle & Fitness hers" magazine.
"Scientists have known for some time that moderate alcohol consumption (defined as 1-2 drinks per day) is associated with a reduced risk of heart disease. For women, tipping the wine glass may help you stay slim, as well. Researchers from Boston studied 9220 normal weight women over a 13-year period. Those who consumed the equivalent of 1-2 drinks a day were 30% less likely to gain weight compared to nondrinkers. These results are likely due to the fact that women who drink often eat less.
DRINK THIS: One to two glasses of wine a day will not only help in your fight against fat but could also reduce your risk of heart disease."
"Scientists have known for some time that moderate alcohol consumption (defined as 1-2 drinks per day) is associated with a reduced risk of heart disease. For women, tipping the wine glass may help you stay slim, as well. Researchers from Boston studied 9220 normal weight women over a 13-year period. Those who consumed the equivalent of 1-2 drinks a day were 30% less likely to gain weight compared to nondrinkers. These results are likely due to the fact that women who drink often eat less.
DRINK THIS: One to two glasses of wine a day will not only help in your fight against fat but could also reduce your risk of heart disease."
Monday, July 26, 2010
Wednesday, May 26, 2010
CRISPY CHICKEN BITES - The Eat-Clean Diet
Recipe of the week for kids - they LOVED it and if i made it you know it wasn't too terribly hard!
CRISPY CHICKEN BITES - The Eat-Clean Diet
CRISPY CHICKEN BITES - The Eat-Clean Diet
Sunday, May 23, 2010
WEEKLY RECAP - MAY 17-21
WORKOUT RECAP:
Great week of workouts and the rain finally held off for us. You all pushed hard this week. The week started off on the front porch in the drizzle with those circuits, need more mountain climbers anyone? And then the Thursday group rocked it in Mariemont and TP. If my math is correct you all did 110"bootstrappers" (those awful squat things), 110 push ups, and 110 burps (the abs pull ins or burpees without the jump)! This is IN ADDITION to all of the running and bleachers for early group, sprints for later group, lunges & abs. We ended it off Friday early morn with tons of abs (someone seemed to request it!) Please tell me your abs are sore. Don't worry if you weren't there any of the fun. We will repeat these again soon and you too can experience the pain.
TIPS OF THE WEEK FROM BOOKS & MAGS:
"When it comes to fitness the power of your peeps is well documented. One review of 87 studies on 50,000 subjects found a clear link between social support and exercise. A group makes you accountable and helps you push through an intense workout. When you are a no-show they should make you drop and give em 20." Hmmmmm....maybe we should adopt this policy
"Participants drinking skim milk after workout lost 3.5 lbs of fat in 12 wks. Those who drank sports drinks gained weight. Milk's protein improves body's ability to burn calories and build muscle." Looks like the ads are right - Milk does a body good. This is probably good to remember for our kids also. Not that they need to lose weight, but that milk is a much healthier post-workout drink than the sugar loaded sports drinks.
TIPS OF THE WEEK FROM WORKOUT CHAT:
**Dick's has all of their running shoes on major sale - especially the Gel Nimbus at $35 off!
**Replace the batteries in your portable devices before taking them back because they don't work right - oops!
RECIPE OF THE WEEK:
"Tone It Up Peanut Butter Protein Balls"
Ingredients:
1 cup natural peanut butter
1 cup honey
1 cup old-fashioned oatmeal
1 cup sliced almonds
1 cup deiced apricots
3 scoops vanilla protein powder
Cinnamon to taste
Directions:
1. In medium-size pot heat honey & peanut butter on stove on medium heat until texture is runny
2. Mix in apricots, nuts, oatmeal & protein powder
3. Stir until all ingredients are well coated
4. Let mixture cool in fridge
5. Roll into bite-size balls
QUOTE OF THE WEEK:
Quote: "I can run 6 comfortably, but 9 gets a little tougher"
Response: "I can drink 6 comfortably, but 9 gets a little tougher"
Can you guess who said these lines?
Great week of workouts and the rain finally held off for us. You all pushed hard this week. The week started off on the front porch in the drizzle with those circuits, need more mountain climbers anyone? And then the Thursday group rocked it in Mariemont and TP. If my math is correct you all did 110"bootstrappers" (those awful squat things), 110 push ups, and 110 burps (the abs pull ins or burpees without the jump)! This is IN ADDITION to all of the running and bleachers for early group, sprints for later group, lunges & abs. We ended it off Friday early morn with tons of abs (someone seemed to request it!) Please tell me your abs are sore. Don't worry if you weren't there any of the fun. We will repeat these again soon and you too can experience the pain.
TIPS OF THE WEEK FROM BOOKS & MAGS:
"When it comes to fitness the power of your peeps is well documented. One review of 87 studies on 50,000 subjects found a clear link between social support and exercise. A group makes you accountable and helps you push through an intense workout. When you are a no-show they should make you drop and give em 20." Hmmmmm....maybe we should adopt this policy
"Participants drinking skim milk after workout lost 3.5 lbs of fat in 12 wks. Those who drank sports drinks gained weight. Milk's protein improves body's ability to burn calories and build muscle." Looks like the ads are right - Milk does a body good. This is probably good to remember for our kids also. Not that they need to lose weight, but that milk is a much healthier post-workout drink than the sugar loaded sports drinks.
TIPS OF THE WEEK FROM WORKOUT CHAT:
**Dick's has all of their running shoes on major sale - especially the Gel Nimbus at $35 off!
**Replace the batteries in your portable devices before taking them back because they don't work right - oops!
RECIPE OF THE WEEK:
"Tone It Up Peanut Butter Protein Balls"
Ingredients:
1 cup natural peanut butter
1 cup honey
1 cup old-fashioned oatmeal
1 cup sliced almonds
1 cup deiced apricots
3 scoops vanilla protein powder
Cinnamon to taste
Directions:
1. In medium-size pot heat honey & peanut butter on stove on medium heat until texture is runny
2. Mix in apricots, nuts, oatmeal & protein powder
3. Stir until all ingredients are well coated
4. Let mixture cool in fridge
5. Roll into bite-size balls
QUOTE OF THE WEEK:
Quote: "I can run 6 comfortably, but 9 gets a little tougher"
Response: "I can drink 6 comfortably, but 9 gets a little tougher"
Can you guess who said these lines?
Monday, March 29, 2010
Tips from my vacation reading
You all know me well enough by now and can figure out that 8 days of relaxing on vacation is enough to make go crazy! So, of course I had to do something productive. Between collecting shells, watching Todd & Tyler play baseball on the beach, digging holes in the sand hoping to get to China and watching Siesta Key sunsets with a glass of wine, I poured through about 20 health magazines and a couple books looking for info that can help help us all. Here are a few of the tips I thought everyone would find useful.
DETOXES DEBUNKED
Much of the weight lost on extreme detox diets is water weight, which only lasts until you refill the fluids. Without adequate protein (and detox liquid diets don't offer much), your body takes it from its most available source, your own muscle tissue. Your body thinks you are starving and panics. Your metabolism SLOWS way down to preserve muscle and basic bodily functions. When you go back to eating normally, you gain weight faster and from fewer calories.........After just a few days of skimping on calories (even a very petite woman needs 1200), your body stops producing a crucial growth hormone called IGF1, and reduces thyriod and other hormones.....Even fasting every other day has not shown promise for those looking to lose only a few pounds.
I have a copy of a 1400-calorie kick start plan crated for Women's Health if anyone would like it. Following it for at least 3 days will kick-start weight loss, but it is safe to use as long as you would like.
Your POST-EXERCISE HIGH can last up to 12 hours. The sweat's worth it!
CURB YOUR DIET SODA HABIT
In a study of more than 3200 women, those who drank two or more servings per day of artificially sweetened soda had a 30% decline in kidney function. The women who swigged regular soda had no such decline, so the Harvard researchers believe that the artificial sweeteners are the possible culprit. There's no need to deprive yourself completely - drinking one serving a day didn't have any effect.
FORGET TO DEFROST - LIKE I DO!
You know you should eat more fish to get all those heart healthy omega-3s. But if you often forget to deforst a fillet before heading out for the day, check out CookItFrozen.com. This how-to site from the Alaskan Seafood Marketing Institute gives techniques for turning any ice-bound fish into a seafood feast.
LYCHEE
What is it? A fruit grown in Asia whose extract may help you shed lbs. People who took lychee in daily supplements for 10 weeks reduced belly fat by 15%. How it works: Lychee may increase levels of adiponectin, a hormone that fires up fat burning.
PUSHUPS
The upper body exercise that bestows a bevy of total-body benefits. It not only targets your chest, shoulders and triceps, but also trains your abs, lower back, upper back and glutes. Do it better: Brace your abs, squeeze your glutes, and keep your whole body in a straight line for the entire movement. No more bitching next time I say drop and give me 20 - it is good for you!
DETOXES DEBUNKED
Much of the weight lost on extreme detox diets is water weight, which only lasts until you refill the fluids. Without adequate protein (and detox liquid diets don't offer much), your body takes it from its most available source, your own muscle tissue. Your body thinks you are starving and panics. Your metabolism SLOWS way down to preserve muscle and basic bodily functions. When you go back to eating normally, you gain weight faster and from fewer calories.........After just a few days of skimping on calories (even a very petite woman needs 1200), your body stops producing a crucial growth hormone called IGF1, and reduces thyriod and other hormones.....Even fasting every other day has not shown promise for those looking to lose only a few pounds.
I have a copy of a 1400-calorie kick start plan crated for Women's Health if anyone would like it. Following it for at least 3 days will kick-start weight loss, but it is safe to use as long as you would like.
Your POST-EXERCISE HIGH can last up to 12 hours. The sweat's worth it!
CURB YOUR DIET SODA HABIT
In a study of more than 3200 women, those who drank two or more servings per day of artificially sweetened soda had a 30% decline in kidney function. The women who swigged regular soda had no such decline, so the Harvard researchers believe that the artificial sweeteners are the possible culprit. There's no need to deprive yourself completely - drinking one serving a day didn't have any effect.
FORGET TO DEFROST - LIKE I DO!
You know you should eat more fish to get all those heart healthy omega-3s. But if you often forget to deforst a fillet before heading out for the day, check out CookItFrozen.com. This how-to site from the Alaskan Seafood Marketing Institute gives techniques for turning any ice-bound fish into a seafood feast.
LYCHEE
What is it? A fruit grown in Asia whose extract may help you shed lbs. People who took lychee in daily supplements for 10 weeks reduced belly fat by 15%. How it works: Lychee may increase levels of adiponectin, a hormone that fires up fat burning.
PUSHUPS
The upper body exercise that bestows a bevy of total-body benefits. It not only targets your chest, shoulders and triceps, but also trains your abs, lower back, upper back and glutes. Do it better: Brace your abs, squeeze your glutes, and keep your whole body in a straight line for the entire movement. No more bitching next time I say drop and give me 20 - it is good for you!
Friday, February 12, 2010
FIT TESTS, WEIGH INS & HAPPY HOUR!!
OK girls, it's time. Fit tests and weigh ins for the biggest loser challenge will be next week on Wednesday, Thursday and Friday. Get ready!! Final fit tests and weigh ins will be the week of March 15th. After all this hard work it will be time to celebrate!
HAPPY HOUR FRIDAY, MARCH 19th - 6:00-9:00 AT MY HOUSE
Come and catch up without sweating! I will provide the wine and everyone is in charge of a healthy app with recipes to share. We can't let all our hard work go totally to waste by eating hanky pankys and skyline dip all night
Winners will be announced as well as a little trivia game called "match the complaint with the person who said it"! As I have said before, I don't take your bitching personally and really don't care that it hurts, but I DO LISTEN and take notes!
HAPPY HOUR FRIDAY, MARCH 19th - 6:00-9:00 AT MY HOUSE
Come and catch up without sweating! I will provide the wine and everyone is in charge of a healthy app with recipes to share. We can't let all our hard work go totally to waste by eating hanky pankys and skyline dip all night
Winners will be announced as well as a little trivia game called "match the complaint with the person who said it"! As I have said before, I don't take your bitching personally and really don't care that it hurts, but I DO LISTEN and take notes!
Wednesday, January 6, 2010
Wed morning workout beauty tips!
From: Angi
Just an FYI. This is a website (skincarerx.com) that I talked to Tanni about this morning. I use the La Roche Posay Retin A (Biomedic Retinol 30) and it costs alot less here that at the doctors office.
I SWEAR BY THE La Roche-Posay Redermic – Normal to Comb Skin. I put it on the wrinkles on my forehead and my smile lines around my mouth and the wrinkles are about half as much within 5 minutes. It fills in the lines – I promise it works!!!! It only minimizes my forehead lines because they are so deep but the ones around my mouth are gone. I can tell the days I don’t use it.
If you have any great beauty secrets for me bring them on!!!
Just an FYI. This is a website (skincarerx.com) that I talked to Tanni about this morning. I use the La Roche Posay Retin A (Biomedic Retinol 30) and it costs alot less here that at the doctors office.
I SWEAR BY THE La Roche-Posay Redermic – Normal to Comb Skin. I put it on the wrinkles on my forehead and my smile lines around my mouth and the wrinkles are about half as much within 5 minutes. It fills in the lines – I promise it works!!!! It only minimizes my forehead lines because they are so deep but the ones around my mouth are gone. I can tell the days I don’t use it.
If you have any great beauty secrets for me bring them on!!!
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