Low Impact Cardio

For those who have knee or back issues, in addition to strength training, adding cardio that is easier on your joints but will still get your heart rate up will help you burn calories as well. Low impact forms of cardio include swimming, recumbent bike, rowing walking, and cross country skiing. The elliptical machine may also be a machine that you can use. I've had two knee surgeries and used the elliptical during therapy.  If you aren't sure what to do for your specific situation contact me and we'll work up a plan for you! :)

Have a Fit Friday!

FEBRUARY PROMO!

February Promo! 


I'm looking for 5 people to join my team as LEADERS to help us in the fight to END OBESITY!! So the next 5 people who join our team and start their own fitness business as a coach on HD Shakeology, I will include a box of the P90X meal replacement bars (oh so yummy) of choice, PLUS a bundle of 3rd Party tool DVD's to help get your business headed in the right direction! If your serious about making a difference in others lives as well as yours then let's do this! Promo ends Monday Feb.28th 11:59 EST. 

Shakeology

Shakeology has become such an important part of my every day nutrition and I can't imagine my life without this amazing shake.  I have never been a shake drinker and tried others on the market like Muscle Milk and it was so chalky and gritty so I didn't commit to it. When I became a Beachbody Coach I was introduced to Shakeology and decided to give it a try. If I was going to be helping people and telling them about this shake I knew I had to try it. So I ordered it and have to say was NOT a fan of it the first time I made it w/ strawberries and threw it out. Then decided to make it a different way and just use 2% milk, ice and blend it and I LOVED it! No gritty/chalky taste just smooth and creamy and I almost felt guilty because it tasted sooooo good!~ I have been drinking this shake for about a year and a half and have to say that my energy has sky rocketed.  I'm a middle school teacher and athletic coach so my days are long, from early morning volleyball or basketball practice, teaching P.E. all day then to afternoon practice. So basically my days start at 5:15 a.m. and then I'm not home until about 6:45.  Before I was drinking Shakeology I was very sluggish and just super tired by 8:30 and struggled the rest of the day, when I started drinking it I noticed that I was making it through my days and not experiencing the sluggishness and was more alert.  I'm also maintaining my weight when I am unable to workout like I need to be because I am eating a super healthy meal. I have also noticed that my hair is healthier and it's growing so much faster, my hair dresser couldn't believe how long had it had gotten w/in a matter of a few months. My nails even though I wear acrylic nails are actually in good shape. Usually with the acrylic nails my real nails underneath are brittle and take a long time to get them healthy again after I take the acrylic off but it has really helped them to stay a bit more healthy.  I also love the fact that I can get my fruits and veggies in the form of a chocolate or citrus greenberry shake! Oh so yummy!  This something that I believe in and I know it works because I am experiencing it first hand as well as my family members/customers and friends.

If you are looking to change your life and get health, I highly recommend this shake. I guarantee that if you commit to 30 days of drinking 1 shake a day you will notice changes in your energy, your digestive health and you will feel so much better throughout the day!  If you are interested please comment below and I will contact you with info on how you can get it or if you are ready to jump right in all you need to do is click on the link to my site-www.leanbodysculpting.com If you aren't satisfied w/ the results w/in your first 30 days you can return your order for a full refund even if the bag is empty!

It's truly, the Healthiest Meal of the Day!

Recipe: Honey-Mustard Salmon

Here's a tasty last-minute dish that's easy to prepare and even easier to clean up (especially if you remember to put aluminum foil in the broiler pan first). Just 7 minutes in the oven, and voilà!

• 4 salmon fillets, about 6 oz. each, with skin
• 2 Tbsp. Dijon mustard
• 1 Tbsp. honey
• Salt and pepper (to taste)
• Small bowl

Preheat broiler. In a small bowl, mix together mustard, honey, salt, and pepper with a fork. 

Place salmon skin-side down on broiler pan and brush with honey-mustard mixture. 

Broil about 5 to 7 inches from heat source for about 7 to 8 minutes or until fish flakes with a fork. 

Serves 4.

Preparation Time: 10 minutes

Cooking Time: 7 to 8 minutes

Nutritional Info: Per serving

Calories:259

Protein: 40 g

Fiber: >1 g

Carbs: 4 g

Fat Total: 8 g

Sat.Fat: 2 g

7 Tips for Healthy Lunches Kids Will Love

Teaching kids the importance of health and nutrition is critical in this day and time of fast food. Being a P.E. teacher, I see how kids are struggling with weight issues and it is so heartbreaking. Leading by example will help your kids lead a healthy life today and in their future. I had to share this, it's from our Team Beachbody Newsletter.

 Think you're too busy? Relax. All it takes is a little planning and creativity. A healthy lunch gives kids the energy they need to finish the school day and be ready to tackle homework and after-school activities. Read on for tips on filling your child's lunchbox with healthy, tasty meals that even the most finicky kid won't be able to resist.

1. Small changes add up. If cafeteria food, prepackaged lunchables, and snack cakes are on the lunch menu of choice in your family, take heart. It is possible to steer your kids toward healthier choices, one baby step at a time. By making small, gradual changes you can give your kids a big boost of nutrients. Aim for less fat, sugar, and calories and focus on increasing fiber, protein, and calcium. The next time you fill their lunchboxes, try these simple substitutions:

   Instead of:	Substitute with:
   White bread	Whole wheat bread
   Processed lunch meat	Leftover grilled or roasted chicken or other lean meats
   Potato chips or fried snacks	Popcorn or whole-grain crackers
   Prepackaged snack cakes or cookies	Homemade cookies or muffins
   Fruit-flavored drinks or soda	Milk, water, or 100% fruit juice
2. Remember your ABCs. A well-balanced lunch should give kids about 1/3 of their daily recommended allowance for calories, vitamins, and minerals. Nutrition experts recommend filling lunch boxes with foods high in vitamins A, B, and C for optimum health. For vitamin A, pack deep-yellow or orange fruits and vegetables like cantaloupe wedges, dried apricots, or baby carrots. Foods that contain lots of vitamin Blike whole wheat crackers, peanut butter, raisins, and sunflower seeds provide essential carbs and protein. Good sources of vitamin C include half a cup of fresh citrus fruits like strawberries or pineapple along with yogurt or cheese for calcium.
3. Variety is the spice of life. If sack lunches have gotten mundane (peanut butter and jelly again?), try thinking outside the lunchbox. Offer kids a BLT or tuna salad, or fill a whole-grain bagel, pita, or tortilla with their favorite sandwich fillings. Kids also love to crunch. Instead of potato chips, try celery sticks filled with peanut butter or cream cheese and bite-size chunks of raw veggies like carrots and cucumber with low-fat dip. Make a kid-friendly homemade granola out of dried fruits, nuts, and any favored non-sugary cereal.
   For extra-picky eaters, experiment with some of their favorites by introducing a new food alongside one of their familiar standbys. Or, try offering the same food prepared in a different way. Soups, stews, pasta salad, and dinner leftovers make healthy and creative lunch options and fit perfectly in an insulated thermos. Often, kids who don't like cooked vegetables will munch on raw ones, so rotate cut-up raw veggies like carrots, celery, broccoli, and squash, and include a container of their favorite dressing for dunking.
4. Get the kids involved. Kids who have a say in the foods they eat are more likely to finish their meals and make healthier choices. And getting 'em hooked on a nutritious diet at an early age will build lifelong healthy eating habits. Encourage your kids to help with shopping, menu planning, and preparing their lunches. Ask them what they like, and if it's not healthy, brainstorm with them for healthy alternatives to their favorites. When my kids get bored with sandwiches, they ask for soup or leftover chili in a thermos, or a bean and cheese burrito, quickly assembled, cooked in the microwave, and wrapped in foil to stay hot until lunchtime—prepared while they're eating breakfast!
5. Mini is huge. Kids love any kind of food in small sizes and portions because it's fun to eat and can be consumed quickly. Experiment with mini bagels filled with cheese, lean meats, or their favorite veggies and spreads. Popular mini foods include cubed cheese with whole-grain crackers, and mini muffins. Toss seedless grapes, strawberries, and cubed melon for a mini fruit bowl. Cut whole sandwiches in quarters or jazz them up by using cookie cutters to turn bread and cheese slices into their favorite shapes and characters.
6. Personalize prepackaged foods. The prepackaged lunches and snacks at the grocery store are designed to appeal to kids, but they are pricey and often loaded with extra fat, calories, and sodium. Compromise by offering your kids an assortment of food and let them assemble and personalize meals by themselves; their choices can include things like multigrain crackers, lean meats, cheeses, and an assortment of fresh fruits and vegetables. For a healthier version of a personal pizza, pack separately an English muffin, shredded cheese, and tomato sauce. Kids will like the control they have as they recreate their own version of the store brands at a lower cost and higher nutritional value.
7. Handle with care. Pack school lunches in insulated lunch bags, which are sturdier than metal lunchboxes and paper bags and are better at maintaining temperature control. Be sure to include a freezer pack to keep perishable foods like meat and dairy from spoiling. Some lunch bags even come with separate compartments designed to keep cold foods cold and hot foods hot. Use a thermos for hot foods like leftover spaghetti, soups, or even stir-fry. One final tip? Freeze your child's water bottle and put it in their lunchbox in the morning. It will double as an ice pack and be thawed by lunchtime.

Related Articles

Do you love your Coffee?

I'm the first to admit that I HAVE to have my coffee in the morning and I'll have some in the evening too! It's something that I look forward to everyday and it's ok in small doses. I was reading Jillian Michaels tips and came across this tip from here. She is a coffee drinker as well but warns us to be careful about which coffee filters you use.  Bleached coffee filters can leach chlorine into your coffee, releasing dioxins with every drip. So buy unbleached or oxygen-bleached filters instead. The oxygen-bleached filters use chlorine dioxide, a type of bleach that doesn't create dioxin residues. I had no idea about such a thing, I'll definitely be watching which filters I use from now on!  ~ Jillian Michaels Slim Down Solution

"The greatest mistake you can make in life is to be continually fearing you will make one".~ Elbert Hubbard

Burn up to 9x more calories with the best trainer, best workouts, best music, and best spot in class. These workouts use High Intensity Interval Training or HIIT to crank up your metabolism. 

This is the workout I am currently doing and will continue to do because I LOVE it soooooo much! :)  Many people have asked me about this program and if you like music that makes you want to get up and dance then you need to check this out.  Turbo Fire incorporates HIIT training which is High Intensity Interval Training. This type of training has been shown to rev your metabolism and keep burning fat up to 48 hours AFTER your workout. It can be done by anyone because there is a modifier in each of the videos.  You can modify the workouts w/ the same level of intensity and STILL get a HUGE calorie burn, trust me, my bodybugg is on FIYA and I'm doing the modified moves right now due to some knee and back issues.  The workouts are quick, intense and oh so much fun! Chalene and Beachbody created a truly amazing product! 

For those who are short on time because of mommy duties, full time job etc, this workout fits into the mix beautifully. I mean who doesn't have 15 min to get a good calorie burn in? Just push play! 

Workout times range from 15 min to 60 min, it also includes a 10 min stretch routine on each dvd, and a NEW TO CLASS option so you can watch Chalene break it down so you can learn the moves.   

If you have been looking for a workout that is intense and not long in duration, this is the workout! Contact me if you'd like more info, I'm more than happy to answer any questions! www.leanbodysculpting.com

The Skinny on Portions!

Many people are curious as to how to control portion sizes so here is a quick tip~!

Hand= Veggies: open your hand and spread your fingers as wide as you can. This is a good portion of veggies at a meal. Raw veggies are loaded w/ fiber and nutrients and have very few calories.

Fist= Fruits, Grains: Your bread, fruit, cereal, rice and grain portions should be about equal to the size of you closed fist.

Palm=Proteins: these portions should be the size of your whole palm. Salmon, chicken breasts, tilapia, cod etc.

Thumb=Fats: Fats are important but they are also very dense. Good fat sources should kept to the portion of your thumb size, good fats consist of avocados, olive oil, nuts and seeds.

Recipe: Baked Trout Olé!

Recipe: Baked Trout Olé!

Want mega-protein with mega-flavor? Here's a quick and easy way to prepare trout (or any favorite fish) in zesty, citrusy, south-of-the-border-y style. ¡Olé!

• 2 lbs. trout (or any kind of fish) fillet, cut into 6 pieces
• Juice of 2 limes (about 3 Tbsp. juice)
• 1 medium tomato, chopped
• 1/2 medium onion, chopped
• 3 Tbsp. chopped cilantro
• 1/2 tsp. olive oil
• 1/4 tsp. black pepper
• 1/4 tsp. salt
• 1/4 tsp. crushed dried red pepper (optional)
• Cooking spray
• Baking dish
• Medium bowl

Preheat oven to 350 degrees. Rinse fish fillets and pat dry. Lightly coat bottom of baking
dish with nonstick cooking spray and place fish in single layer in bottom of dish. In a
medium bowl, mix remaining ingredients together, then spread evenly over fish pieces.
Bake for 15 to 20 minutes, or until fish flakes easily with a fork. (Serves 6.)

Preparation Time: 10 minutes

Cooking Time: 15 to 20 minutes

Nutritional Info: Per Serving

Calories: 233
Protein: 31 grams
Fiber: 1 gram
Carbs: 3 grams
Fat Total:7 Grams
Saturated Fat: 1 gram

Team Beachbody Newsletter!