Blog Archives

Grilled Chicken Salad

Spring_Chicken_SaladI love spring. Not just because it is the start of my racing  and gardening season, but because it is the beginning of a long and delicious grilling season. For as long as I can remember I had a love affair with the grill. Many people will tell you that olive oil or butter make everything delicious, but I would like to respectfully disagree. I say there is nothing better than the smokey flavor of freshly grilled… anything. I mean it. Try grilling some vegetables you don’t like to eat normally and prepare to be amazed! Stove top cooked zucchini is good, but thinly sliced, grilled zucchini is divine! Grilling is to food as hair, make, and Photoshop is to supermodels. Food by itself is good, just like a model without the makeup is attractive. You grill the food and it is a knockout, just like the girls you see on magazine covers.

In addition to being one of the most primal and delicious ways to prepare food, grilling is also incredibly convenient. When compared to cooking on a stove top or baking, grilling requires less cleanup. I’ll take that any day of the week! Understandably, when warmer weather hits, I spend a lot of time at the grill.

Below is one of my favorite, quick and easy salads that uses grilled chicken breast. You don’t even need to heat up the chicken if you don’t want to! I prefer cold proteins on my leafy greens, so this is the ultimate “take-me-to-work” salad.

Grilled Chicken Salad

Ingredients:

1/4 cup Fresh Champignon or Baby Bella Mushrooms (sliced)
1/4 cup Red Radish (thinly sliced)
1/4 cup English Cucumber (thinly sliced)
2 cups Baby Spring Mix with Herbs
3.5 oz Grilled Chicken (cut into bite sized pieces)
2 tbsp. Dill (optional)

Dressing:

1 tsp. Olive oil
Drizzle  of lemon juice
Salt and Pepper to taste

Directions:

Combine all of the ingredients in a large bowl and toss. If you are not planning on eating this salad right away, keep the dressing separate until ready to eat. This will keep your greens crunch and fresh.

GrilledChickenSalad

 

Bruschetta

After a long and cold winter our homes are not the only the only places where we need to do some spring cleaning. Winter diets tend to concentrate of fattier, heavy food that are designed to inspire feeling of warmth and satiety. And as we shed our layers of clothing, air out the house, and clean out all of the nooks and crannies from built up clutter and dust, we should do the same with our diets.

Spring season is finally in Georgia! It is hard to believe that just four hours north of where I live there is still snow and ice! To celebrate the warmer weather and to help you refresh your menus, I give you this Bruschetta recipe. It is quick and easy, stores well, and can be a great addition to a post workout / run meal.

Bruschetta

Ingredients:bruschetta

2 Roma tomatoes (diced)
1/4 cup cilantro
1/4 cup Red onion
2 tbsp lime juice
1 tbsp Olive oil
Salt to taste
Whole wheat bagel crisps

Directions:

In a small bowl combine the diced cilantro, red onion, lime juice, and olive oil. Set aside to marinade while you dice your tomatoes. Add the tomatoes to your onion mixture, salt and pepper to taste. Serve atop of whole wheat bagel crisps, whole wheat pita chips, or just eat it like a salad.

 

Fierce Workout: Tabata Body

Lately I have been under a bit of stress. I wanted to do something fun, easy to keep track of, and physically challenging so I can take my mind of off the things that have been happening in my life lately. A friend has suggested I try to do some tabata workouts to switch up my routine and get the optimal calorie burn.

So what is a tabata workout, you will ask? Well, to put it simply: tabata training is a high intensity interval training routine created by Dr. Izumi Tabata and his colleagues to study the effects of HIIT vs. moderate intensity training. The results of the study clearly showed that athletes who engaged in HIIT training showed significant aerobic and anaerobic system improvements over those that participated in the moderate intensity training.

Below is a tabata workout during which you will work at  100% exertion level for 20 seconds followed by 10 seconds of rest. Enjoy and let me know how it went!

Tabata-Body

Fierce Workout: 300

On December 17th of 2013 I decided that I am going to take the Spartan challenge and do the 17 workouts that the actors did to prepare for the movie 300. Below is the assessment workout that I did at the beginning and at the end of the 17 workout period (a little over a month).

I have to say, this is not for the weak or those that are just starting their training, but if you have been at it for a while, it is a good way to test your strength and endurance. At the end of the challenge I completed this workout 20 minutes (!!!!) fast then the initial. Can you believe it? I couldn’t!

Another worthy point to mention is that before I embarked on this journey of becoming a Spartan, I was deathly afraid of box jumping and bear crawls. I just never thought of myself as the kind of person that was coordinated enough to do these exercises and escape in one piece. Now, I deliberately seek out boxes to jump on and bare crawl whenever the opportunity presents itself.

But enough about me! Let’s get back to this workout! Complete the following exercises in as little time as possible. Don’t stop, keep pushing! Log your time and share it below!

300

3 Easy Steps to Get Fit in 2014

1381532_648223808555104_266900310_nIf you have been anywhere around a TV set, a radio, or a computer, you have noticed the great abundance of “get fit now”. It is that time of the year again. The time when supplement companies and larger than though trainers are pushing their miracle cure all product on the unsuspecting consumers with low self-esteem. Do these products work? Some of them. Do they work safely and for a prolonged period of time? No.

We live in a society that is largely driven by instant gratification and impulse. No one wants to work to be fit, but everyone wants to have a fit body of a fitness model. After all, it is much easier to pop a pill and eat a pizza while watching football, than working out and eating clean. Does anyone think about the consequences of taking these drugs? Does anyone stop to ask why they work so quickly and so effectively? No. Why? Because blissful ignorance with a skinny fat body is significantly safer than a challenging and at times difficult reality in which one has to find information, process it, and work to get the results that they want. In short, half-baked approaches breed half-baked results and a lot of disappointed, misinformed consumers. So, what can you do to get lasting weight loss results? Read on.

What I have to say right now may not be what you want to hear, but I am not in the business of cuddling and propagating fitness myths. I am here to give you the hard truth and save you the time you’ll spend doing research on your own. Here’s the deal. Most “magic” weight loss pills, shakes, and powders are unsafe. If you have to order your food premade, you’ll gain all of your weight back after you stop eating “out of the box”. There is no such thing as getting “toned and fit” without changing your daily lives.

The only way to get true and lasting results is by keeping a clean and sustainable diet, maintaining a healthy attitude, and exercising daily.

Keeping a Clean and Sustainable Diet:

1238363_644675618909923_1184660794_nLet’s face it, if you drastically cut calories, completely cut out certain food groups or expect perfect rigid compliance to a dietary plan, you will eventually slip. In fact, when you slip you will binge, feel guilty, get down on yourself, and try to maintain the same diet with even more restrictions than before to make up for your pitfall. Does that sound like a healthy relationship with food? No. To me, that sounds more like an eating disorder and we all know that eating disorders are very unhealthy.

A sustainable diet should revolve around a lifestyle. When you decide to get in shape, you have to realize that you are on a journey and just like any journey, this one will have peaks and valleys. The secret to sustainable, healthy weight loss is realizing that a valley isn’t going to undo everything you worked for. So, if you make it a priority to eat healthy 90% of the time, that one piece of cake on your birthday, a plate full of delicious food on Thanksgiving, and a bowl of macaroni and cheese every other month aren’t going to send you on an express train to fat town.

A clean sustainable diet should involve all of the major food groups (unless you have a medical condition that prevents you from eating certain things) in moderation. Eating for weight loss is an art form that will take time to master fully, there is no diet that perfectly fits all, and there are no shortcuts. A clean, healthy diet with proper caloric intake (you can’t starve yourself!!!) takes time to develop and perfect.

I encourage you to do your research, look at various food plans, study strategic eating, and custom design your own eating plan. It will take time, but in the end you will be rewarded with energy, better health, and a lean, strong body.

Healthy Attitude:

quoteWe briefly touched on this subject in the previous section when we discussed a healthy relationship with food. You can’t punish yourself for slip-ups and deviations of off the plan, but you also have to hold yourself accountable for what you do in daily basis. Having a support group helps, but at the end of the day it is between you and your refrigerator, or between you and your bed.

You have to make a plan and stick to it regardless of what the world around you wants. If you know that what you are doing is right for you, then no one else has the right to keep you away from your goals and your dreams. Not even you. You have to push yourself every day. I wish I could tell you that it gets to a point where going to the gym or out on a run is automatic. No. I still have days when I question why I am up at 5 am on a cold winter morning. There are days when the last thing that I want to do is drive to the gym and lift a bunch of weights when the laundry is piled up, dinner needs to be cooked, and I still have a mound of paperwork to get through. However, I don’t make excuses. I put on my big girl pants, lace up my shoes, and I tell myself that it is better that way. I can say with full confidence,  I am yet to regret a workout that I did.

However, healthy attitude goes far beyond building a healthy relationship with food and regular, hard workouts. A healthy attitude also encompasses how you view the world. It is easy to be mad and sad about your circumstances, but when you make a decision to take control and change, you become empowered. Feeling strong and in control is what gets people in the gym initially, but most quickly get discouraged because the results didn’t come fast enough. Here’s the hard part: you have to remain positive and have faith in the fact that the results will come if you actually follow a program that you set for yourself. You have to force yourself to become an optimist on those days when you just want to quit because the pudgy feeling isn’t going away fast enough.

Again, I wish I could tell you that feeling discouraged goes away with time – it doesn’t. But if you keep at it long enough, you will learn that the voice inside your head that tells you “it’s not working”, “you don’t have the body for this”, “you are too old” etc. is a total liar. With time, you learn to ignore your own little critic and you learn that when the voice rears its ugly head, you are closer than you ever were before to achieving that one goal that you set for yourself.

Exercising Daily:

Khloe-Kardashian-Fitness-MotivationA good diet and a great attitude aren’t going to get you far without exercise. Consistent, challenging, daily exercise paired with a great diet is a sure recipe for a fabulous body. Now, let me clarify, I am not telling you to go out and do Zumba (although it is a fun way to initially lose some extra weight). The exercise that I am talking about involves 3-4 heavy weight training sessions and 3 cardio sessions a week. You can’t be a cardio queen and expect a toned body of a fitness model. You have to lift HEAVY weights. Let me say this right now: there is no way that you are going to end up looking like a she Hulk unless you are SPECIFICALLY working to attain that aesthetic. So, no, don’t tell me that lifting heavy turns women into men. It is a total myths that is propagated by men who are scared of strong women, women who are scared of hard work, and skinny fat models who would be out of a job if the rest of us woke up and realized that having the ability to pick up more than 5 lbs at a time makes you more attractive and gives you the lean, toned look you actually want. Yes, I’m talking to you ladies.

Gentlemen, I have to caution you against trying to show off. Heavy training means lifting the weight you can ACTUALLY lift with PROPER form. Allow me to elaborate: that means that you shouldn’t be squirming under a barbell during your bench press like a deranged worm because you loaded the bar too heavy. You are not a hero if you get hurt, so why set yourself up for failure? Take it easy, maintain proper tension throughout your exercises and watch your body bulge with awesome rippliness faster than the guy who has been trying to “out lift” you all alone and has been doing it wrong.

trustI don’t know about you, but for me, a fit strong body is a status symbol. You can’t buy it, you can pay someone to surgically make it. You have to invest the time, the sweat, the tears and the doubts to achieve it. There are challenges to achieving your perfect physique at any age and in any circumstance, so don’t discount the efforts of the younger crowd just because of their age or the older crowd just because of their experience. We all face different struggles, have different body types, and respond to different things better than others. Building a body you want takes time, it takes trial and error and you have to be willing to invest in your journey fully in order to rip the perfect results.

Surviving the Holidays: Staying Fit While Traveling

holiday-fitnessHoliday season is right around the corner and with it comes a heavy travel schedule, stress, joy, pies, cookies, candy, guilt, and mounds of delicious, fattening food. So, how do you maintain all the progress you have made in the last few weeks and still enjoy your time with your family and friends?

First of all, I encourage everyone to take a look at the calendar. How many days are there between Thanksgiving and Christmas this year? 26! Even if you ate until you feel like popping on Thanksgiving and Christmas day, there are still 26 other days to stay on plan! Make it a point to stick to your diet and workout schedule during those 26 days. You will feel significantly better about yourself if are actually following through with a program that you have set for yourself. You might even feel more empowered by the progress that you are making despite the odds.

Travel

Some of us can’t have consistent access to the gym during the holidays due to travel and family obligations. Not to worry, you can still get a great workout that will burn calories even if you didn’t splurge on a fancy hotel that has a private gym.  Here’s how:

 TRX

TRX is a suspension system that will change your life. It is compact, fits in most carryon, and can be fastened to a door, a pull-up bar or any number of other surfaces. TRX allows you to perform a variety of moves that encompass practically every part of your body with just your body weight and angle variation.

 Take it outside

Even if you don’t have time for a full run, grab a few of your relatives and get outside. Be a kid again and play some football, tag, or even hide and seek. Think about it this way: your kids will be happy and worn out before the day ends and you’ll feel better because you had some cardio!

Go for a hike, or grab all the pets that need walking and go for a long walk. The pets will thank you and you will thank you! Seriously, no need to sit inside and be tempted by all the food. Go get some air, do something fun, be a kid again!

 Tension Bands

Much like the TRX, Tension Bands are a space saving travel must have! Tension bands can replace dumbbells for most exercises and are fun and easy to use. I find that they are best used together with a TRX.

 High Rep, High Intensity Exercises

Forgot to pack your TRX and your Tension Bands? No problem, a high rep, high intensity routine will get your heart rate high and your muscles working. Try exercises such as air squats, squat jumps, high knees, butt kicks, push-ups (of all varieties), crunches, triceps dips, and box jumps (you can use a park bench for these). There are endless possibilities and the amount of calories that you can burn is insane!

For more “no gym required” workouts, visit our workout page or our Facebook page!

l_8382d410-5df6-11e1-9b2c-a1d3ed300001

Eating While Traveling

Keeping a good diet is always difficult when you are traveling. Even if you usually pack your own food, traveling with it might present an issue. Believe it or not, if you are taking a road trip this holiday season, you’ll have an easier time staying on plan than those with long layovers. Most airports won’t let you go through security with a drink larger than three ounces and you can forget about bringing food! So what is one to do when stuck on a long flight or have a long layover? Here are some tips:

 Be Smart

Airports will usually have a number of restaurants that offer lighter dishes. If you are eating at the restaurant, go for a salad with a grilled protein, get your dressing on the side, and make sure to steer clear of anything that is candied, breaded, or contains large quantities of fat.

Not ready for a meal but would like a snack? Airport newsstands and coffee shops frequently carry nuts and occasionally some fresh fruit. If you can find some skim milk and a banana, you are basically set for a nice snack.

Some Starbucks locations still offer protein powder as an addition to their drinks. If you go for a nonfat, sugar free, nothing bad protein latter, you just might make it to your destination without deviating from your diet.

However, if you slip up, panic and make the wrong choice, don’t beat yourself up. One bad meal isn’t going to make you fat, a few bad meals might.

If you are traveling by car and wondering how to stay on plan, you are in for a treat! I LOVE road trips and at this point I am somewhat of a pro at making them nice, relaxing, and fun. Even before I began my fitness journey I would pack food for long trips. I found that it saved me money and helped me get to where I was going faster. What can I say, I hate stopping and LOVE driving! Here’s what I pack:

Get a large cooler and a bunch of ice or ice packs, fill it with the following:

 Short Trips (3-4 hr):

Protein Powder / Protein Drinks
Water
Nuts
Fruit or veggies (green apples, carrots, broccoli, cauliflower, cut and cleaned green peppers, radishes, celery sticks, grapes, pears)

Long Trips (5+ hr):

Water
Meal Replacement Shakes
Protein Drinks / Protein Powder
Salad (lettuce, carrots, and cucumbers) precut in a large Tupperware container
Lean protein (precut grilled chicken or individual packets of tuna)
Fruit and Veggies
Almond Butter
Nuts

 

I also find it useful to have a cooler with me at the hotel room. That way I can stop by the local grocery store and get everything I need for a healthy snack or mid-day meal. What can I say, the small fridges just don’t cut it for me anymore!

If you have any questions about keeping your progress through the Holidays, visit our Facebook page, send me an email, or comment below. I’m sure you can come up with a plan for you!