It's been great!

Looking forward to my next 16 sessions!

Thanks Three's Company + 1 for a wonderful two months.  I really enjoyed your "company" (no pun intended) and support over the past weeks.  Best of luck.

Karen

A few percentages lost...awesome memories gained!

Sending out a big THANK YOU to the FAB FOUR team for listening to me during our 8 weeks together. It was a big win today measuring in to great results...but even better to know we are sticking together for another round!!!

I cannot end this without sending a special big THANK YOU to our fearless leader---Dean. Dean, you really motivate without judgment and that makes you the rockstar of the FAB FOUR team.

Now, with that love stated, about that plank today....:)  

Results are in and visible!

Thanks to Kristin for motivating us and for varying our workouts every session.  The Rapid Blasters came into this event as strangers but now we inspire and push each other beyond our limits.  I am looking forward to continuing to work out together and can't wait to see evolving results!

Well done, Blasters!!!

Sad TT is ending but happy for the motivation it has given me! Thanks Kristen, good luck to my teammates. Go Team Triple S.E.C.!

Week 8 Score Card

Since this is the last week of team training you do not need to pass in
week 8's score card. The only points available during week 8 will be
points for overall body fat loss. You can also earn 15 bonus points for
your team if you submit feedback on Team Training 2012 via e-mail to
[3]kristin@fitnessforyougym.com BY SATURDAY 3/17. Tell us what you
liked, what you think could improve team training in the future, your
favorite moment or new exercise, etc.

Daylight savings....

Has taking its toll, but team training keeps me motivated and at the gym!  Great program!

Down a couple of sizes!

I'm officially back in a size 6 (albeit a tight 6, BUT a 6 nonetheless)from a size 10 when TT started back in January! Looking forward to seeing the change in body fat percentage at Thursday's weigh in. Love training as a team...knowing my fellow Rapid Blasters would be there really helped to get me out of bed some days,and to push myself a little harder on most days. Coach Kristen, you rock! Looking forward to TT Part 2...and Bootcamp when the next round is done! Maybe I actually won't need to wear a sarong at the beach this summer?! Woohooo Joining FFY this year was such a great decision. Gotta say... being able to catch a 5:30am class, because i know my days are hectic with no other "me time", is awesome. Thanks Elaine...you run a great gym :)

Beautiful Weather

At least it's nice out! I couldn't get myself to the gym today because of my *&%* head cold! I feel terrible! Thank goodness I didn't get sick 7 weeks ago! Don't worry team I'll tough it out tomorrow. See you then. Gooooooo Beanheads!

The 8 weeks don't have to end...keep your team going strong!

While the 8 weeks of TEAM TRAINING are almost over we would like to extend discounted group training rates for teams that would like to keep training together. Here are the following rates for another 8 weeks/16 sessions:

6 people - $350/each
5 people - $400/each
4 people - $450/each
3 people - $500/each

* If you would like to add a new team member to the group you can do that.

Cold Be Gone!

This cold is still lingering on. I was hoping sweating it out with Kristen yesterday would help but no. Hope everyone else is feeling better. Go Bean Heads!

What weather!!

Yes, it's cloudy now.  But man! How warm it is.  How nice is it to not be all bundled up going to the gym - to not have to put that coat on while all sweaty after finishing some hard core BodyCombat with Charlene or Team Training with the Cougars?  And even better - how good do your arms look in a short sleeved shirt now?  About an order of magnitude better than they did in December - that's how good.

Have a fabulous week 8, everyone.
(And please note that the Cougars jumped 4 spots last week.  Let's all continue to watch that rise, shall we?)

Anxiously awaiting

I can't wait to see our results on Thursday!  Wooohooo Fab4, I see good things for us!

Last week

It has been a great run. I am actually looking forward to this weigh in.

I am ready for tomarrow I will not let my head cold slow me down See you
tomarrow sexy 6

Sexy Six

Looking forward to a great week with the Sexy Six & Kristin.  Having the teammates has kept me motivated for the entire eight weeks!

Sexy Six

Great work outs last week. I do have to say that Wednesday was my favorite day with Kristin's spin class and Ashley's Express pump. Thank you Ladies!!!

Feel better!

I hope you are feeling better, Charlene.  See you Wednesday.  - Karen

Here are the current standings

Entering the final week...

Hard to believe 8 weeks has already gone by. Standings are updated at the club - an e-mail will be sent out mid-week with the current standings and also information regarding if your team wants to continue training together. Keep pushing!

"There are no shortcuts to any place worth going."
-Beverly Sills

Three's Company +1!

I cannot believe it is week 8 already. Everyone has been doing great! I'm looking forward to another great week, though I'll be sad to split from my team on Wednesday :(.  Keep up the good work everyone!

Week 8 already?

I can't believe we are in our final week!  Thanks FFY for another great year of Team Training!  I am second guessing the fudge I ate this afternoon...

Sexy Six

Can't believe we in our home stretch!  Thanks Kristen for helping us get stronger!!  Can't believe I can do planks and push ups!!  Can't wait to see what you have in store for us this week!

BOO-HOO!

So sad that this is the last week of Team Training! Can't believe how fast it's gone - thanks Kristen, FitFabFour and FFY!

It's not whether you win or lose, it's how you play the game.  Yes, a win would be nice but I've gained something more important than that the past two months.  Our team has played the game hard and given a 110%, and that's worth more than a win any day.  I'll be walking away with a better fitness ethic and maybe a few new little muscles to boot.  Thanks Fab4 and FFY, so very grateful!

Put on jeans from the bottom of my drawer...

They aren't my skinny jeans but they have been waiting to be worn for awhile...
Thanks to team training I have a "new" wardrobe section to tap into

Sexy Six....

Are you feeling it in your thighs today?  Thanks for a great workout, Kristin!

SueB

Bean Heads

I loved Thurs workout! I'm wishing we had a few more weeks to go. I've really had fun working out with you girls . Thank you Kristen for pushing us! Lets keep it up!

In need of a Belt

Rather than a free t-shirt for team training, I think we should all get a free belt.  My jeans are officially way too loose. Finish strong half dozen D-nutz. Here we go!

Went by too fast

Team training has gone by too fast. I've gotten to know other members of the gym and the staff even better, making FFY an even better gym to belong to!

It's a Beautiful Day!

Had a great work out with my Beanheads. Loved going outside to enjoy this awesome weather!

Great workout with Kristen! Miss my team mates!

Missing my team training, missing the classes, missing Kristen but loving Breckenridge! Go Team Triple S.E.C. Earn some points for us!

The Ultimate Test of Willpower

I stared temptation in the face and walked away!  After Monday's ab workout, I treated my son to some pizza at Tripoli.  Of course he wanted immediate gratification and wanted to eat it there.  I sat with him and drank my water while he thoroughly enjoyed his slice of pizza.  I didn't even have a morsel!  Team Training has  definitely helped to change my mindset.  I know I would not have thought twice of having a taste previously.

Score card error

Some of you have wondered about the bonus work out points and which score card to put it on. You will all get credit (once) for attending the last bonus workout (which was Monday March 5th with Dean) no matter which card you put it on.

Sorry for the confusion,
Kristin

Trifecta

Wow, feeling the ab workout with Dean!!!

Trifecta

Feeling a little beat up today.  Killer workouts with Charlene yesterday morning, Dean's ab workout yesterday afternoon and the Pi-Yo class this morning.  That's what I get for slacking last week.  Good to be back on track!

LAS

Getting results

Another week down, another week of results.

Thank you Kristen.

Health Salad

2 lbs Cabbage
3-4 cucumbers
1-2 green peppers
2 medium onions
2t salt
1/2 c sugar
3/4 c viniger
4 carrots

Directions:
Shred or slice all vegetables.
Mix other ingredients and pour over the veggies.

Spinach Shake

Hello team trainers.  It seems that whenever I try to truly commit to a healthy lifestyle, work goes absolutely nuts.  I'm trying to stay strong, however, and I'm doing pretty well.  Here is a recipe (stolen from fit2fat2fit.com, which has some awesome workouts and diet plans, if you are interested):

Spinach shake:

1 cup almond milk (no sugar added)
1 handful raw spinach
1 scoop whey protein powder (I like the isolate, as it only has about 100 calories)
1/2 banana
1 to 2 tablespoons of peanut butter
about 1 cup of ice

Blend the whole thing together until smooth and creamy.  It's a great way to eat spinach, especially for children.  Here's a handy video of the shake in progress:

http://www.youtube.com/watch?feature=player_embedded&v=iP0UvwowCx0

Enjoy!!

Turkey Chili

http://pittsburgh.cbslocal.com/2011/01/10/weight-watchers-slow-cooker-turkey-chili/

This is a weight watchers recipe and my FAVORITE chili. It is so good! Stop and Shop has great extra lean hot italian turkey sausage that is perfect in this recipe. It is very easy to make!

trifecta

SALSA

Chop fresh tomatoes
Chop onion, garlic, cilantro, pepper
Juice of one whole lemon or lime
Several shakes of Franks hot sauce

Options: black beans, celery, corn

Bean Head eats

This is an after school  power snack my daughter eats a few hours before she plays hockey or soccer.
1/4 cup olive oil
6 fresh garlic cloves minced
2 bags fresh spinach( 8oz) each
7oz lite firm tofu (cut into cubes)
 1/3 cup raw cashews
1-2 celery sticks cut up
1/2 cup grape tomatoes cut in half
2 tspn dash O'flax (pre-ground flax seed)
1/2 tspn ground coriander
2 tblspn ground cumin (only if you like cumin)
Salt and pepper (your own amount)
1-2tblspn crumbled goat cheese
Saute garlic in oil till light golden, add spinach, tofu, cashews,celery,dash O'flax,and spices for about 8-10 min on med/high. Do not burn. Put on pretty dish, add tomatoes and goat cheese on top.
Enjoy!

GO TEAM!

Sexy Six moved into 2nd Place last week!  Way to go!
 Looking forward to the bonus workout tomorrow!

Bean Heads

Hi girls, lets keep up the good work! I'm going to try extra hard with the diet this week. I ate horrible this weekend. Hope to see you tomorrow. I'm going to miss team training. I may try Ginas class at noon.

Hummus Appetizer

If you need a quick, tasty appetizer for a play date or a cookout, make this dip!  It’s easily one of my favorites!  

It’s super simple to make:

1. Layer a thick layer of hummus onto a platter.
2. Top with tabouli.  You could make it or buy it!  I have made it before (Quinoa Tabouli Recipe) but this time I bought it at Market Basket/Stop and Shop and it was amazing.
3. Sprinkle with Reduced Fat Feta
4. Serve with veggies or pita chips.

Enjoy!

Trifecta

Out of town this week but hope to get back on track this week!

Out of a slump...

Thanks to Kristin for getting me out of my slump last week! With only 2 weeks left I have found my determination for being healthier again!  Hoping we can edge back into 2nd place after Dean's workout tomorrow!

White Bean Dip

My Favorie Recipe...

White Bean Dip

by Giada DeLaurentis

Ingredients

• 1 (15-ounce) can cannellini beans, drained and rinsed
• 2 cloves garlic
• 2 tablespoons fresh lemon juice
• 1/3 cup olive oil, plus 4 tablespoons
• 1/4 cup (loosely packed) fresh Italian parsley leaves
• Salt
• Freshly ground black pepper
• 6 pitas
• 1 teaspoon dried oregano

Directions

Preheat the oven to 400 degrees F.

Place the beans, garlic, lemon juice, 1/3 cup olive oil, and parsley in the work bowl of a food processor. Pulse until the mixture is coarsely chopped. Season with salt and pepper, to taste. Transfer the bean puree to a small bowl.
Cut each pita in half and then into 8 wedges. Arrange the pita wedges on a large baking sheet. Pour the remaining oil over the pitas. Toss and spread out the wedges evenly. Sprinkle with the oregano, salt, and pepper. Bake for 8 to 12 minutes, or until toasted and golden in color.
Serve the pita toasts warm or at room temperature alongside the bean puree.

Quinoa Patties

These are always a hit at parties. Instead of 4 eggs we substitute 2 of them w/ egg whites, and use grated parmesan cheese instead of the Gruyere cheese. Deelish.

http://www.epicurious.com/recipes/food/views/Little-Quinoa-Patties-365029

It's a Good News / Bad News Situation

Beginning tomorrow, I am gainfully unemployed.  Bad news: my new full time job is finding my new full time job.  But on the side? I will be working out like a fiend.  All those classes I couldn't fit in because I worked in Portsmouth?  I'll be there now.  Monday, I'm looking at a twofer, with Body Pump and Dean's Bonus class.  Then on to Body Combat, Cardio+Core, BodyStep, and YogaFit.  I expect this will keep my stress levels down and my point score up.  

The Cougars are in last place now ... but give it two weeks.  We'll be finishing in the top third... Just above my handsome husband and his 3's Company.

1/2 Doz D-Nutz getting stronger every week...

Two minute planks? Piece of cake. What? What? Yeah, Dean....thanks for pushing us beyond our limits!
3 minute plank for Week 8? Who's in?

Three catalogs this week with swimsuit covers

If you need motivation for the last few weeks, go to your mailbox. Those ad and magazine covers with women in swimsuits kept me from reaching for a handfull of jelly beans yesterday.

Thank you USPS for helping with my Team Training....

Chocolate Chunk Pumpkin Bars

Chocolate Chunk Pumpkin Bars

Makes 20 squares – 3 points each on Weight Watchers

Ingredients

• 2 cups whole wheat pastry flour **
• 1 Tablespoon pumpkin pie spice
• 1 teaspoon baking soda
• 3/4 teaspoon sea salt
• 1 cup sugar (I used sucanat)
• 1/4 cup unsweetened applesauce
• 1/4 cup non-fat plain Greek yogurt
• 1 Tablespoon canola oil
• 2 large egg whites
• 1 teaspoon vanilla
• 1 cup pumpkin, canned or fresh that’s been roasted and pureed
• 1/2 cup dark chocolate, cut into small chunks (or chocolate chips)

Preparation

1. Preheat oven to 350°.
2. Spray 13 x 9 pan with non-stick spray.
3. In a medium sized bowl, whisk together the dry ingredients – flour, pumpkin pie spice, baking soda and salt. Set aside.
4. In a large bowl mix sugar, apple sauce, yogurt, oil, egg whites, and vanilla until well combined. Stir in pumpkin.
5. Slowly pour flour mix into the wet ingredients and mix well until everything is combined. Stir in chocolate chunks.
6. Pour dough evenly into the greased pan. Bake until a toothpick comes out clean when stuck into the middle of the bars (about 30 minutes).
7. Cool completely, cut and lift from pan. Enjoy!

**Whole wheat pastry flour is finely ground and makes lighter baked goods than normal whole wheat flour does. You can’t find whole wheat pastry flour at your local grocery store you can simply use all-purpose flour or 1 cup of whole wheat and 1 cup of all-purpose. It might change the consistency of the bars a little bit, but I think it should work fine.

Thanks for the motivation

It's incredibly motivating to workout as a team.  I've been able to push myself beyond my limits.  Thanks Fab 4 for the motivation and healthy competition.  I cannot believe we only have 2 weeks left!

The clock is a-tickin!

I can't believe we already have 6 weeks under our belt.  I'm looking forward to seeing the results on paper, but I'm definitely a little bummed the competition is almost over.  It's been amazingly motivating.  Go Fab4 - lets's make the last two weeks really count!

Can't believe there are only two weeks left!

I love team training and am already sad to think that it's almost over. Nothing gets me in the gym more...the commitment, the camaraderie and the contest aspect make it really fun and motivating rather than going it alone. Thank you Kristin and FFY!

Spicy Tilapia with Pineapple & Pepper relish

From Cooking Light -

http://www.cookinglight.com/food/recipe-finder/250-calorie-main-dishes-00412000069442/page13.html

Sounds yummy - full disclosure - I actually haven't tried making this recipe...

Go Team!

Sexy Six is in 2nd place!  Keep up the good work!

SueB

Kale Chips

Making Kale Chips is easy. Tear the leaves into pieces and toss with olive oil, sea salt, and pepper. Spread on a baking sheet and bake at 300 degrees F until crisp, 20 to 30 minutes. Make sure to monitor your chips while they are cooking so as not to burn them.
SueB

Easy crock pot Chicken Tortilla Soup

1 ½ lbs shredded cooked chicken ( I use 1 rotisserie chicken )
1 (15 ounce) can diced tomatoes
1 (14 ounce) can hatch green enchilada sauce (sold at Whole Foods)
2 (4 ounce) cans hatch diced green chilies
1 (15 ounce) can black beans , rinsed and drained
1 medium onion , chopped
2 tablespoons minced garlic
1 cup water
32oz low sodium chicken broth
2 teaspoons cumin
2 teaspoons chili powder
2 teaspoons salt
2 teaspoons pepper
15 ounces frozen corn
2 tablespoons chopped cilantro


1 Combine all ingredients (except cilantro) in the large crock pot.
2 Cook for 6 to 8 hours on low.
3 Serve in your favorite soup bowls sprinkled with cilantro! You can top with low fat sour cream or low fat cheese or add some baked chips.

Makes eight servings
320 calories and 7.5 grams fat in each serving

Post Workout Protein Smoothie
Prep 5 min, 2-3 servings
Make ahead and store in fridge so it's ready right when you get home

1/2 block of 14oz tofu

3/4c unsweetened vanilla almond milk

1 frozen banana

10 frozen strawberries

1 pitted date or 1 tsp honey

1/4c uncooked rolled oats

Stir Fry

Stir Fry serves 4-6

	1 tsp olive oil
	1 cup(s) uncooked bok choy
	1 cup(s) shredded carrot(s)
	1 cup(s) uncooked broccoli
	1 cup(s) sweet red pepper(s)
	1 cup(s) uncooked bean sprouts
	1 cup(s) baby corn ears
	1 cup(s) snow peas
	1 cup(s) water chestnut(s)
	1 cup(s) fresh mushroom(s)
	8 oz uncooked lean pork tenderloin, or shrimp or chicken or scallops
	2 serving(s) 365 Ginger Soy Sauce   (2 Tbsp)
	4 cup(s) Pacific Natural Foods Organic Broth Organic Mushroom Broth
	1 cup(s) uncooked celery
	1 Tbsp Canola Oil
	4 cup(s) cooked brown rice, cooked in mushroom broth

Instructions

Fool Proof Brown Rice: Put 1 cup brown rice in an oven proof dish. Boil 2 cups of broth and 1 tsp olive oil in a pan. When boiling add to rice, stir and cover tightly with aluminum foil. Bake @ 350 for one hour. 

Chop all vegetables and keep them separated. Cut the meat into bite-sized pieces. store in fridge until needed. Heat 1/4 cup broth in Wok on medium-high heat.  Saute/steam vegetables one at a time starting with the firmest, adding more broth as necessary and using a cover to steam. Steam for 1-2 minutes. NOTE: Cook shredded carrots, bok choy, water chestnuts and bean sprouts after the meat is cooked. 

Once veggies are done, place in a bowl and set aside. Heat 1 Tbsp canola oil or sesame in the wok, stir fry meat until done (about 5-7 minutes). Then add in all the vegetables, including a carrots, bok choy, bean sprouts and water chestnuts. Add Ginger Soy Sauce and stir. When mixture is bubbling remove from heat and serve over brown rice. Note: any vegetable can be added from your fridge.  This is a great way to use left over vegetables. You can also substitute shrimp, scallops or chicken for the pork.  If I am using cooked meat, I substitute broth for the canola oil and just warm the meat before adding the veggies back into the wok.

Turkey Chili

6 servings

1 large onion
1 red bell pepper
2 tablespoons olive oil
1 1/2 lb lean ground turkey
2 minced garlic cloves
2 tsp chili powder
1/2 tsp black pepper
1/2 tsp ground cumin
1 can black beans (15 oz) rinsed and drained
1 can diced tomatoes in juice (14 1/2 oz can), undrained
1 can tomato  paste (6 oz)
1 can chicken broth (14 1/2 oz)
1 cup frozen corn kernels
1/4 cup cilantro

shredded cheese for topping.

Preparation:
Over medium heat, saute onion and red pepper in the olive oil about 5 minutes.
Add turkey, cook until no longer pink, about 7 minutes.
Stir in garlic, pepper, chili powder and cumin.
Add beans, tomatoes, tomato paste, chicken broth, corn and cilantro.
Simmer for 1 hour.

Hummus pizza

If individual I recommend Naan from Trade Joe's. For family size I use Boboli's whole wheat or thin crust pizza.

Top the pizza crust with a thin layer of red onion, olives (black or kalamata), roasted red peppers, diced artichoke hearts, and two (individual) or six (family size) ounces of feta cheese or mozzarella cheese.

Bake at 450F for 8-10 minutes.

Circuit training

I can't move my shoulders, but I will be back next Friday.  If you haven't check out Circuit training you should go!!!

Somewhat healthy cocktail

With warm weather on the horizon, here is a 200 calorie refreshing drink. This recipe makes 6 servings. 30 fresh mint leaves torn by hand 4 thick slices watermelon 12 oz light rum 1/2 cup simple syrup (see below recipe) 6 tablespoons fresh line juice Mash the mint leaves. Remove rind and seed from watermelon. Purée the watermelon. Put the mashed mint and 2 cups of the Puréed watermelon into a pitcher. Add the rum, simple syrup, and lime juice and stir. Serve on the rocks. To make simple syrup, simply put 1 cup water and 1 cup sugar in a pan and summer until sugar is dissolved. Then chill. Enjoy!

Make us cry

Kristin, we want you to make us cry next week! Hope you're having fun skiing.

We are moving up the ladder girls We are in 2nd Wahooo!!!!!!!Way to go Sexy 6

Dean the Swaggah' Makah' -- oh and blackbean burgers

Best ab (and shoulder) workout EVER. No joke. Dean I blame you if I start walking around with a swagger from now on.

Homemade blackbean burgers

Ingredients

• 1 (16 ounce) can black beans, drained and rinsed
  1/2 green bell pepper, cut into 2 inch pieces
  1/2 onion, cut into wedges
  3 cloves garlic, peeled
  1 egg
  1 tablespoon chili powder
  1 tablespoon cumin
  1 teaspoon Thai chili sauce or hot sauce
  1/2 cup bread crumbs

Directions 

1.     If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet.

2.     In a medium bowl, mash black beans with a fork until thick and pasty.

3.     In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans.

4.     In a small bowl, stir together egg, chili powder, cumin, and chili sauce.

5.     Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties.  (extra patties can be easily frozen--- and sometimes they turn out the best after being frozen first).

6.     If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side.

Recipe: Teriyaki Tofu or Chicken

Great with steamed asparagus or broccoli, on top of buckwheat noodles or brown rice.

Ingredients:
2 blocks extra firm tofu  OR  2 whole boneless, skinless chicken breasts

Teriyaki Marinade:

• 1/4 cup orange marmalade or apricot jam
• 1/2 cup low sodium soy sauce or tamari
• 1/4 cup orange juice
• 3 tbls grated fresh ginger
• 1/4 cup dry sherry

Directions:

Preheat oven to 400F

Tofu version:

• press the tofu between two cutting boards and let the extra water run out into the sink
• cut tofu into desired size, place in baking tray in marinade (can be marinated overnight)
• Bake for 30 minutes

Chicken version: 

• place chicken into plastic bag and tap it with tenderizing hammer (or large spoon) for a few minutes, concentrating on thicker parts
• cut chicken into desired size, place in baking tray in marinade (can be marinated overnight)
• Bake for 30 minutes

Ouch. Recipe.

So glad I made it to the gym for team training today. The workout was a beast...but I managed to slay it (barely). Closest I've come to puking and don't think I'll be able to hold my 7mo old above my waist today :). Thanks Kristen! Can't remember where I got this recipe but it's yummy The Clean, Lean, Protein Pizza Frittata A pizza look- and taste-alike, only it's clean and loaded with protein. Easy, customizable and, most importantly, delicious! Hands-on time: 10 minutes Total time: 40 minutes INGREDIENTS: 1 organic hot Italian chicken sausage 1 red bell pepper, chopped Handful button mushrooms, chopped 1 cup egg whites (or 8 egg whites) 1/8 tsp dry mustard Garlic powder, sea salt and ground black pepper, to taste 1 1-oz slice whole-wheat bread, crust removed and discarded, cut into 1/2-inch cubes, optional 1/4 cup shredded part-skim mozzarella cheese INSTRUCTIONS: Preheat oven to 375ºF. Remove casings from sausages and crumble filling into a large oven-safe nonstick pan on medium heat; cook, stirring occasionally. After about 5 to 7 minutes, when sausage is golden brown in color and almost cooked through, add bell pepper and mushrooms. Continue to sauté until mushrooms begin to soften, about 5 minutes. Reduce heat as low as possible (or remove from stove if using a gas range). In a medium bowl, beat egg whites with mustard, garlic powder, salt and black pepper using a whisk or handheld mixer. (Don't overdo it and make a meringue; simply incorporate flavors with eggs and lighten them up a bit.) Distribute bread evenly over sausage-mushroom mixture, if desired. Then pour egg white mixture evenly over top. Increase heat to medium-low or medium (return pan to heat, if removed). Sprinkle cheese over top. Once egg whites start to set and turn opaque, transfer pan to oven. Bake until cheese browns and bubbles, about 30 minutes. Remove from oven and transfer to a plate to slice and serve. Nutrients per serving (half of frittata): Calories: 232, Total Fat: 6 g, Sat. Fat: 2.5 g, Carbs: 13 g, Fiber: 2 g, Sugars: 6 g, Protein: 28 g, Sodium: 556 g, Cholesterol: 43 g   Share         Customize your pizza frittata: Add all the veggies you want! This is a recipe that you can have tons of fun with for any meal. Also, feel free to drizzle tomato sauce over top, if desired.

Apple Berry Salsa

2 Granny Smith Apples
1 pint of Strawberries, diced( about 1 1/2 cups)
2 Kiwi, peeled and diced
1 small orange
2 tablespoons packed brown sugar
2 tablespoons apple jelly or apricot jam
Baked cinnamon chips

Coarsely chop apples, dice strawberries and kiwi. Place in small bowl. Zest orange to measure 1 teaspoon zest. Juice orange to measure 2 tablespoons juice. Add orange zest, juice, brown sugar and jelly to fruit
mixture; mix gently. Refrigerate until ready to serve.

Spoon into serving bowl. Serve with bakes cinnamon chips.

Baked Cinnamon Chips


8 (7-inch) flour tortillas
1/4 teaspoon ground cinnamon
1 tablespoon sugar

Pre-heat oven to 400'F. Cut each tortilla into eight wedges; arrange half of the tortilla wedges in a single layer on cookie sheet. Combine sugar and cinnamon. Spray tortillas with water and sprinkle the cinnamon and sugar evenly over the tortillas. Bake 8-10 minutes or until edges are lightly brown. Repeat with the remaining tortilla wedges.

Apple Berry Salsa
Nutrients per serving( 3 tablespoons Salsa):
Calories 30, Total Fat 0g, Saturated Fat 0g,
Cholesterol 0 mg, Carbohydrates 8g,
Protein 0g, Sodium 0 mg, Fiber 1g


Baked Cinnamon Chips

Nutrients per serving( 4 Chips):

Calories 40, Total Fat 1g, Saturated Fat 0g, 

Cholesterol 0 mg, Carbohydrates 6g,

Protein 1g, Sodium 130 mg, Fiber less than 1g

Sexy Six

Great Team training session on Tuesday, Great Spin Class on Wednesday. Thanks Kristin for keeping me motivated!!

Best Lowfat Blueberry Muffins!! Nutritional info included..

Great recipe for blueberry muffins! nutritional info posted after the recipe....


2 cups all-purpose flour
1/2 cup sugar
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1/8 teaspoon ground nutmeg
1/4 cup butter
1 1/4 cups low-fat buttermilk
1 large egg
1 tablespoon grated lemon rind
1 cup blueberries
Cooking spray
1 tablespoon fresh lemon juice
1/2 cup powdered sugar

Preparation
Preheat oven to 400°.
Lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 5 ingredients (flour through nutmeg) in a medium bowl; cut in butter with a pastry blender or 2 knives until mixture resembles coarse meal.
Combine buttermilk, egg, and rind; stir well with a whisk. Add to flour mixture; stir just until moist. Gently fold in blueberries.
Spoon batter into 12 muffin cups coated with cooking spray. Bake at 400° for 20 minutes or until the muffins spring back when lightly touched. Remove muffins from pans immediately, and place on a wire rack to cool.
Combine lemon juice and powdered sugar in a small bowl. Drizzle glaze evenly over cooled muffins.
Note: You can make these muffins up to 2 days ahead and glaze them the morning of the brunch.

Amount per serving
Calories: 187
Calories from fat: 23%
Fat: 4.8g
Saturated fat: 2.7g
Monounsaturated fat: 1.4g
Polyunsaturated fat: 0.3g
Protein: 3.7g
Carbohydrate: 32.6g
Fiber: 1g
Cholesterol: 30mg
Iron: 1.1mg
Sodium: 264mg
Calcium: 59mg

Funny Story....

It may seem sort of long..but worth the read!!

A Friend sent this to me...... Very Funny ! Subject: : WOMAN'S WEEK AT THE GYM A WOMAN'S WEEK AT THE GYM If you read this without laughing out loud, there is something wrong with you. This is dedicated to everyone who ever attempted to get into a regular workout routine. Dear Diary, For my birthday this year, I purchased a week of personal training at the local health club. Although I am still in great shape since being a high school football cheerleader 43 years ago, I decided it would be a good idea to go ahead and give it a try. I called the club and made my reservations with a personal trainer named Christo, who identified himself as a 26-year-old aerobics instructor and model for athletic clothing and swim wear. Friends seemed pleased with my enthusiasm to get started! The club encouraged me to keep a diary to chart my progress. ________________________________ MONDAY: Started my day at 6:00 a.m. Tough to get out of bed, but found it was well worth it when I arrived at the health club to find Christo waiting for me. He is something of a Greek god-- with blond hair, dancing eyes, and a dazzling white smile. Woo Hoo!! Christo gave me a tour and showed me the machines... I enjoyed watching the skillful way in which he conducted his aerobics class after my workout today. Very inspiring! Christo was encouraging as I did my sit-ups, although my gut was already aching from holding it in the whole time he was around. This is going to be a FANTASTIC week!! ________________________________ TUESDAY: I drank a whole pot of coffee, but I finally made it out the door. Christo made me lie on my back and push a heavy iron bar into the air then he put weights on it! My legs were a little wobbly on the treadmill, but I made the full mile. His rewarding smile made it all worthwhile. I feel GREAT! It's a whole new life for me. _______________________________ WEDNESDAY: The only way I can brush my teeth is by laying the toothbrush on the counter and moving my mouth back and forth over it. I believe I have a hernia in both pectorals. Driving was OK as long as I didn't try to steer or stop. I parked on top of a GEO in the club parking lot. Christo was impatient with me, insisting that my screams bothered other club members.. His voice is a little too perky for that early in the morning and when he scolds, he gets this nasally whine that is VERY annoying. My chest hurt when I got on the treadmill, so Christo put me on the stair monster. Why would anyone invent a machine to simulate an activity rendered obsolete by elevators? Christo told me it would help me get in shape and enjoy life. He said some other crap too. _______________________________ THURSDAY: Butt hole was waiting for me with his vampire-like teeth exposed as his thin, cruel lips were pulled back in a full snarl. I couldn't help being a half an hour late-- it took me that long to tie my shoes. He took me to work out with dumbbells. When he was not looking, I ran and hid in the restroom. He sent some skinny witch to find me. Then, as punishment, he put me on the rowing machine-- which I sank. _________________________________ FRIDAY: I hate that jackass Christo more than any human being has ever hated any other human being in the history of the world. Stupid, skinny, anemic, anorexic, little aerobic instructor. If there was a part of my body I could move without unbearable pain, I would beat him with it. Christo wanted me to work on my triceps. I don't have any triceps! And if you don't want dents in the floor, don't hand me the darn barbells or anything that weighs more than a sandwich. The treadmill flung me off and I landed on a health and nutrition teacher. Why couldn't it have been someone softer, like the drama coach or the choir director? ________________________________ SATURDAY: Satan left a message on my answering machine in his grating, shrilly voice wondering why I did not show up today. Just hearing his voice made me want to smash the machine with my planner; however, I lacked the strength to even use the TV remote and ended up catching eleven straight hours of the Weather Channel.. ________________________________ SUNDAY: I'm having the Church van pick me up for services today so I can go and thank GOD that this week is over. I will also pray that next year my husband will choose a gift for me that is fun-- like a root canal or a hysterectomy. I still say if God had wanted me to bend over, he would have sprinkled the floor with diamonds!!!

Turkey meatballs with Whole wheat spaghetti

http://www.foodnetwork.com/recipes/ellie-krieger/turkey-meatballs-with-quick-and-spicy-tomato-sauce-and-whole-wheat-spaghetti-recipe/index.html

Fruit Smoothie

2 large, ripe bananas, sliced
2 cups frozen sliced strawberries, slightly defrosted in microwave, just to break up the block a bit
2 cups sliced frozen peaches, slightly defrosted in microwave, just to break up the block a bit
2 cups lowfat yogurt
2 cups skim milk
Directions
In half-batches, combine all ingredients in blender and blend on high until smooth. The frozen fruits will make the smoothies extra cold and frothy, too! Add sugar subsitute to taste.

Make 4 smoothies

Enjoy!

Can't believe how fast time goes!

I love all the different things the FFY staff offers it's members! I know team training is still going for two more weeks but I'm already looking forward to what the next challenge will be! Thank you for making going to the gym fun and interesting!! Loved the BodyPump express today with Ashley!

Ashley's 12:15 class

Didn't realize I could break a sweat working my triceps - thanks Ashley for a great work out!!
Recipe to follow.....

Hey Three's Company +1!
Great to see you all again after the craziness of last week - kids sick and on vacation did not add up to a good week for me at the gym! 

I don't have access to recipes right now...but here's something I think is a real treat.  Rather than joining my Brit husband for a fine lager in the evening (oh, those were the days!), I pour some diet tonic water over ice, squeeze in the lime, and pretend I've got a nice cocktail.  It does the trick for me.

See you later today!
Karen

sexy six

Great workout kristen, feeling the push-ups and planks today!

Kristine you kicked my butt today Those pushups and planks were chalenging but I did it and thanks.I will miss you on Fri .I can't wait for Tues

Three's Company +1 and others, here is my healthy recipe blog:

Honey Mustard Chicken (serves 4)

20 ounces canned pineapple slices in juice
1 pound skinless boneless chicken breast halves
2 teaspoons vegetable oil
1 teaspoon garlic powder
pepper to taste
1 teaspoon dried thyme
1 tablespoon cornstarch
1/4 cup honey
1/4 cup Dijon mustard

Drain pineapple, reserving juice. Press chicken breast halves to even thickness. Rub chicken with garlic powder and pepper.  Brown chicken in hot oil in nonstick skillet.  Combine 2 tablespoons of reserved pineapple juice with cornstarch; set aside. Combine honey and mustard. Stir into skillet with remaining pineapple juice. Spoon sauce over chicken. Cover and simmer 15 minutes. Stir in cornstarch mixture into pan juices. Add pineapple. Cook, stirring until sauce boils and thickens. 
I serve with brown rice and red pepper slices.

Nutrition Facts per serving: 328 calories
Total Fat 5 g
Saturated Fat 1 g
Cholesterol 66mg
Sodium 454 mg
Carbohydrate 43 g
Fiber 1 g
Protein 28 g

I got this from a Hearth Healthy Recipe book a long time ago from the Melrose-Wakefield Hospital. Making it right now! Enjoy everyone!

Well, I'm not in CA anymore! Charlene is really getting into the fanny kicking mode this week! Although I can barely move my arms, I did try her BodyCombat class and let me tell you this, if you pick a fight with me, you are going to win! Hands down, you will win, though I do cheat and fight dirty.

That being said, I'm trying hard to get back in the groove this week and my aching arms and stomach must be proof that I'm doing something. Thanks everyone!!!

Has anyone seen Rickey's shoulders lately? Wow....rereeeeeaaeaarrrrr!!!


I'm stronger, stand straighter, and my pants fit.  Last week, however, was a bad week all around.  I've got a going away party at the end of the week, which will double both for my departing my present company and my leaving my after-the-kids-are-in-bed diet-cheating ways.   


With 18 days more hard work ... we'll launch into good habits and a great fitness start for Spring.

Bad Week

Okay- So, I had my first bad weekend as far as eating!  Now, I need to get back on track!  Looking forward to a great week!

Focus

Now it is time to Focus - back in work
 out mode. Team Training here I come!

What tha?????

Good Monday, everyone.  So, apparently, even though I've been working out steadily and eating pretty well (I did have one bad night, but still) I GAINED two pounds this week.  What tha??

I must admit, I was dispirited at this discovery.  SWIBBSBC helped, though, when she touched my shoulders and was all "Wow....rereeeeeaaeaarrrrr!!!" (That's a sexy cat-like sound, btw).

Anyway, I know that there will be peak and valleys, plateaus and climbs, but this was the first, and thus the hardest.

Time to suck it up and move on.  I am recommitting.  Doubling down.  19 days to go.

Week Six!

Two more weeks... we can do it girls!!!!

Starting to like my arms!

I want to thank you Kristin for the new shape my arms are starting to take. I need to keep this up so I can wear sleeveless shirts with confidence.

Let's Get Serious

Okay - school vacation really threw me off, but now it is time to get serious...more classes, no junk food and hopefully an extra push to the end.

Skiing Incredible

Stronger legs! Stronger core!  Way more fun skiing! THANK YOU CHARLENE!
(The 6 inches of fresh snow that came down Friday night at Sunday River helped too)

Still going.....

After only 4 weeks of training seeing a real difference when I go to run..I hate climbing those hills on the treadmills, but have to admit, it is working!!
~hollie

Watching the Oscars and inspired to get in shape!!!!

College days

Tough weekend with the college friends. It is amazing that is this age I can still succumb to peer pressure to drink! I did spin yesterday though...yahoo....

Back-slide

So I tweaked my back about a week ago and despite a massage, icing, lots of advil, and no working out (well, only twice this past week)...it is still bothering me. Bummer. I don't want to undo the good progress that I think I made. And on top of that, a crazy week of work lead to cream puffs, eclairs, bacon cheese burger, filet mignon, beer, wine, and too many Girl Scout cookies to count all passing my lips (and probably right onto my hips). Oh dear. Here's to a better back and healtier food choices!

Who knew?

Thanks Dean for another great week of team training.  I know I've worked hard when my muscles are sore the next day (or two) but it's also a bonus when I've worked on muscles that I had somehow forgotten about!  :-)

Chocolate Munchkin Sabotage

Another great week with Dean, and the 1/2 Dozen D-Nutz. Speaking of D-Nutz, who is the mastermind behind the chocolate munchkin? Satan himself? A treat solely for children? I think not.
Alas, I looked tempation in the eye, and walked away from that delicious bag of chocolate munchkins in the office this week. (Clearly planted there by Charlene or Hodder). Thank you Dean for your wisdom and quote, "Half of it is working out, the other half is what you stuff down your gullet". Eloquent as always. See you tomorrow for some more double dragon action!!! D.B.A.P.

Time to step it up!

Cold got the best of me this past week. I had worked out for 6 days in a row when it finally got me. Think I pushed myself a little too hard, as I don't want to slow down the progress I'm seeing. Glad I listened to my coach though...Kristen was right, rest days are good and needed! Did spin on Friday and Body Pump yesterday...not 100% yet so I think today will be another rest day before I kick it up again this week. No better way to start the week than with a hardcore Mon 5:30am BP class with Lisa! Blasters...I hope to see you soon!

Sexy Six

Great workout yesterday with Kristen.....very sore today!  I need to lose my vacation pounds since I was so bad this past week!

I wish I had been feeling better to spend more time in the gym. However I am happy with the progress I have made thus far.

Keeping on track

.... Reminder this week--- swimsuit season is fast approaching.  Let's kick it up a bit.  I've got a goal in mind for this week-- but don't dare share it with the other teams!!  :-)

School break week isn't easy

Great work out yesterday girls. Even though I was complaining, I was happy to be back!

Seriously Dean

Seriously? Best workout last night. Nice work D-nutz! We may not be high on the points chart, but I can only imagine the body fat we are sizzlin' kids (said in Dean speak).

Missed my team today!

Bummed I missed training today!

Three's Company +1

Hey guys! I'm back, though not fully functional as Charlene can attest to. Today she saved me 2x, once as I brought my iPod to the gym sans headphones and once as I couldn't get back into my locker! She was kind and said I was still on Pacific time, but we all know the truth, FLAKEY!!!! Anyway I turned in my week 4 sheet and I am making up a session tomorrow and look forward to seeing you all on Monday. I hope you are all doing well! Go 3s company +1!

Bean Heads

Hi girls, missing the workouts with you this week. I'm skiing every day .Only had one dirty martini since Sunday no snacking. Today I'm taking a break from everything staying in my PJ's its raining.   Keep up the great work! See you all on Monday.
Laura

Halfway mark!

I can't believe we have passed the halfway mark! Training with Kristin and my team has been great!  My favorite new moves have to be the outrageous treadmill ones-sidways & backwards up the hill!

Low on energy this week

I just don't seem to have any energy this week. Struggling to get through the workouts but doing them anyway. Hope tomorrow is better.

Good bye sweets and junk food - it's Lent

What I lack in church attendance, I will make up for in my commitment to a Lenten fast which will hopefully cleanse my soul and my system.  Fingers crossed that I don't go into sugar withdrawal.

Fat Tuesday...

....will not take me down. Resisting the urge to eat like I am New Orleans.... but maybe just one drink :)

Thanks to Dean for wicked workout with the Bosu and medicine ball today. I cannot lift my arms!

Ouch!

I'm going to be hurrrrrting tomorrow, and proud of it!  Way to go Fab4, let's do it again Thursday!

Feelin' good!!!!

After week 4 I feel super!

Looking forward

To a great workout with The Sexy Six and Kristen Tomorrow! Feeling stronger each week And losing a few lbs!

Thanks Kristen and her Monday 4:30 group for letting me join today

It was great workout with Kristen today...she was in "rare" today and made us work hard.  After today I have a new appreciation for the bosu and the treadmill:)

here is a short clip of how I felt going backwards on the treadmill today!
slinky on a treadmill

have a great week everyone

AT

Keeping at it

Working with the Rapid Blasters and Kristin, has me giving away pants that I just bought in October, and wearing pants that I haven't been able to wear in over a year.  It just goes to prove that, 3 tangerines take up a lot less space than 3 grapefruits!

Common Question

A frequently asked question I have received is should I eat before I work out in the morning? If so, what?

My answer - do what works best for you. An empty stomach doesn't equal a bigger fat burn so it won't help your results. Some people exercise just fine in the morning with out eating first because they find it makes them sick if they eat before - it isn't ideal however it is fine as long as it doesn't hold your intensity back or make you lightheaded. The reason I say it is not ideal is because you want to wake up your metabolism as soon as you can in the morning. After fasting all night (while you sleep) your glycogen (or carb) stores are low. When you exercise your body will decide to hold on to fat if your glycogen levels are low because the body is paranoid and thinks a famine might occur.It holds on to the fat as emergency reserve and burns muscle for energy as an alternative. Not good. You want to be building lean muscle to help the body's metabolism increase.

The good news is that you don't need to have a 5 course breakfast - you just need a small amount to let the body know that fuel is on its way and you are not entering a famine. Just 100 to 200 calories will do. Quick suggestions? Banana (add a little bit of peanut butter if you want), yogurt, handful of nuts.

At the end of the day everyBODY is different - the key is finding what works for you. Try a few foods, figure out the right timing (i.e. eating 30 minutes before or an hour before). Fitness is a lifestyle - it takes time and effort to find what works best for you.

stronger

Whether I lose weight or not, I am STRONGER. Dean, thanks for smokin' out the biceps, killin' the hammies, and for general torture/entertainment. I love to feel good about myself, and stronger, not skinnier does it for me.

1/2 dozen d-nutz!!

We're halfway there team! Keep pushing yourselves and let's not disappoint Dean....I don't like it when he's angry. ;-)

Mt shoulder and triceps are still sore fromTues class with Kristen.Kristen I hope you feel
better.I missed you on Fri

Feel the pain

You've got to love it when your butt still hurt a few days after training!  All the better for swimsuit season.

My love hate relationship with spinning!

Thanks, Lisa, for a great class this morning!  My legs thank you!  Great way to start my weekend.

Poor Angela

I think Angela should get at least 5 points for attempting to go to Charlene's class last night. She came in with the girls, got ready and then realized there was no babysitting on Fri nights. It is the sporting thing to do.

Great Combat Class Charlene Thanks!

Did you know that women's boxing will make its debut at the 2012 Olympics in London, marking the first time that all summer sports will have female athletes.

Trifecta

Charlene says I have kitty cat punches in Kickboxing!  I better get tough!

SOL

Hitting a slump - need to rev back up

Argh - a rough week at work, too many sweets on Valentine's Day and I lost my motivation and skipped step class yesterday afternoon...poop. But as Scarlet O'Hara would say - "tomorrow is a new day " (or something like that!)...and so I am psyched to try Charlene's bonus class and get my exercising mojo back. Rock and roll Fit Fab Four!

Half Time

Hello, everyone. So, we are halfway through our team training journey, and I thought I would give a status report to strike the fear of God in all of the other teams as an update.  It's a crazy work week, so this will be short.

25 days. 21 workouts. 13 net lbs lost. 40 lbs muscle gained (approximately). Energy level from a 5 to an 8. Noticeable difference in clothing fit. No longer sleepy during afternoon work hours. Can now lift SWIBBSHC with a single pinky. Moved from 0 min. out of 60 jogging on treadmill to 17 min. out of 60 jogging on treadmill. Somewhat kept up with Dean during his visit to our team (not really, but he was nice about it). Won Super Bowl (this was in a dream, but still).

There you have it. I am incredibly impressed with the changes thus far, and I'm pumped to be in the swing of things now and passed the brutal DOMS. Y'all better bring it. Three's Company FTW!

SuperHero Bean Heads

My abs are KILLING today (and yesterday)...I think it was all those Spiderman push ups!! I think this might be one of the ways Toby gets his killer abs for the movie!!
Love the pain!!!
~Hollie

Bean Heads

Hi Bean Heads! those alligator push ups were a CHALLENGE! I think I burned off those espresso martinis, I won't be doing that again before a team work out. See you all tomorrow.

Go hard or go home

Week 4 of Team Training....and catching a group class whenever I can...and my pants are starting to fit differently. Yep, the booty is shrinking and lifting!! All of those moments when my mind is screaming "this burns like a BLEEP ( fill in any bomb here, as they usually slip out at some point during the workouts - thanks Kristen :) just slow down or lighten up a little" but I make a conscious effort to keep pushing, is starting to pay off :). I can't get the hook " you can go hard or you can go home" out of my head from this morn. So true.