Fitness For YOU!

Turkey Chili

2012-03-02T18:50:00.001-05:00

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

2012-03-02T13:30:00.000-05:00

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

2012-03-02T13:23:00.002-05:00

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

2012-03-02T12:48:00.001-05:00

With warm weather on the horizon, here is a 200 calorie refreshing drink. This recipe makes 6 servings. 30 fresh mint leaves torn by hand4 thick slices watermelon12 oz light rum1/2 cup simple syrup (see below recipe)6 tablespoons fresh line juiceMash the mint leaves. Remove rind and seed from watermelon. Purée the watermelon. Put the mashed mint and 2 cups of thePuréed 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 sugarin a pan and summer until sugar is dissolved. Then chill. Enjoy!

Make us cry

2012-03-02T12:37:00.001-05:00

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

2012-03-02T12:00:00.000-05:00

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

2012-03-02T08:20:00.000-05:00

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

2012-03-01T13:39:00.002-05:00

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.

2012-03-01T08:51:00.000-05:00

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 yummyThe Clean, Lean, Protein Pizza FrittataA pizza look- and taste-alike, only it's clean and loaded with protein. Easy, customizable and, most importantly, delicious!Hands-on time: 10 minutesTotal time: 40 minutesINGREDIENTS:1 organic hot Italian chicken sausage1 red bell pepper, choppedHandful button mushrooms, chopped1 cup egg whites (or 8 egg whites)1/8 tsp dry mustardGarlic powder, sea salt and ground black pepper, to taste1 1-oz slice whole-wheat bread, crust removed and discarded, cut into 1/2-inch cubes, optional1/4 cup shredded part-skim mozzarella cheeseINSTRUCTIONS: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.

2012-03-01T08:34:00.005-05:00

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

2012-03-01T08:16:00.002-05:00

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

Best Lowfat Blueberry Muffins!! Nutritional info included..

2012-02-29T21:19:00.002-05:00

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....

2012-02-29T21:12:00.001-05:00

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

2012-02-29T14:46:00.001-05:00

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

Fruit Smoothie

2012-02-29T14:44:00.002-05:00

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!

2012-02-29T14:18:00.001-05:00

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

2012-02-29T13:35:00.002-05:00

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

2012-02-29T10:45:00.000-05:00

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

2012-02-29T07:29:00.001-05:00

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

2012-02-28T19:25:00.003-05:00

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

2012-02-28T17:29:00.002-05:00

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!

2012-02-28T12:43:00.001-05:00

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!!!

2012-02-28T07:50:00.001-05:00

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

2012-02-27T16:32:00.000-05:00

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

2012-02-27T15:12:00.002-05:00

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

What tha?????

2012-02-27T09:23:00.000-05:00

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!

2012-02-27T09:07:00.001-05:00

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

Starting to like my arms!

2012-02-27T08:09:00.001-05:00

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

2012-02-27T07:43:00.000-05:00

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

2012-02-26T22:43:00.001-05:00

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.....

2012-02-26T21:43:00.004-05:00

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

2012-02-26T21:43:00.001-05:00

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

College days

2012-02-26T19:11:00.002-05:00

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

2012-02-26T16:02:00.002-05:00

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?

2012-02-26T13:39:00.001-05:00

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

2012-02-26T09:55:00.003-05:00

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!

2012-02-26T08:47:00.001-05:00

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

2012-02-25T07:18:00.003-05:00

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

2012-02-24T21:20:00.001-05:00

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

2012-02-24T12:28:00.004-05:00

.... 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

2012-02-24T09:16:00.001-05:00

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

Seriously Dean

2012-02-24T08:16:00.002-05:00

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!

2012-02-23T14:40:00.001-05:00

Bummed I missed training today!

2012-02-23T14:09:00.000-05:00

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

2012-02-23T10:40:00.000-05:00

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!

2012-02-23T07:55:00.002-05:00

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

2012-02-22T18:59:00.001-05:00

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

2012-02-22T08:17:00.000-05:00

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...

2012-02-21T16:56:00.000-05:00

....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!

2012-02-21T14:48:00.000-05:00

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

Feelin' good!!!!

2012-02-21T09:31:00.001-05:00

After week 4 I feel super!

Looking forward

2012-02-20T23:02:00.001-05:00

To a great workout with The Sexy Six and KristenTomorrow! Feeling stronger each weekAnd losing a few lbs!

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

2012-02-20T20:32:00.003-05:00

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

2012-02-20T20:11:00.000-05:00

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

2012-02-20T07:24:00.000-05:00

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

2012-02-19T21:00:00.002-05:00

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!!

2012-02-19T20:52:00.001-05:00

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

2012-02-19T09:24:00.001-05:00

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

2012-02-18T12:31:00.001-05:00

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!

2012-02-18T09:57:00.001-05:00

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

Poor Angela

2012-02-18T06:38:00.001-05:00

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!

2012-02-18T06:36:00.001-05:00

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

2012-02-17T19:12:00.000-05:00

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

SOL

Hitting a slump - need to rev back up

2012-02-17T15:20:00.002-05:00

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

2012-02-17T11:44:00.000-05:00

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

2012-02-17T10:52:00.001-05:00

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

2012-02-16T22:31:00.001-05:00

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

2012-02-16T21:16:00.001-05:00

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.

Loving our Team! Rapid Blasters!!!

2012-02-16T19:56:00.000-05:00

I just want to say that I am so motivated by our Team! What a wonderful group who is funny and smart. Today's training was killer and awesome at the same time! Looking forward to next week!!

Working on my BF

2012-02-16T10:22:00.000-05:00

As I spend more time work out I find I have become more obsessed with specific body parts that bug me.

I am now on a back fat (BF) rampage! I cannot look at the mirror anymore without seeing it and now I see everyone in the stores that has it. Weird obsession huh?

Big cheers to Dean on helping me target my latest obsession!

2012-02-15T20:34:00.001-05:00

Four days in a row! Keep it up, Rapid Blasters. My shoulders are sore from Tuesday's work-out. Let's see what Kristin has in store for us tomorrow morning.

Thanks, Charlene

2012-02-15T20:24:00.002-05:00

Looking forward to your bonus group class on Friday at 4:30...be kind to the newbie!
Thanks for you support over these past week's, Charlene. I'm really enjoying this experience. Feeling good! Well, actually feeling sore, but I guess that's good:) -Karen

Important Message from the COOTT

2012-02-15T11:45:00.000-05:00

Dear Team Training Participants,

We are now in the middle of week 4 and you are all still working very hard. Hopefully you are seeing some results!

I would like to address one issue that we are running into at this point. Your trainers work very hard to provide you with the best possible workout, based on those people within your team. They put a lot of time and effort into planning each session, based on each groups needs, as well as how many people they expect to train on each team. It is not an easy task for your trainer to adjust an entire session because you needed to switch groups due to a change in your schedule. (Keep in mind that your change affects the trainers plans for both the session you are missing with your team AND the session you are now attending with another team).

We had very good intentions when we allowed people the opportunity to switch if they needed to miss a session, but this past week of "switching and substituting" has gotten out of control. It has reached a point that the trainers have no idea who and how many will be at each session. I am asking that you all be respectful of how difficult it is when you switch, and that you only switch sessions when ABSOLUTELY NECESSARY. You committed yourself to a specific time and day for 8 weeks. You made this commitment to yourself, your team, and your trainer. When you switch groups for one session you affect everyone of those people in a negative way.

Please know that we DO understand that certain legitimate circumstances may come up that force you to miss. And in those circumstances we will work with you. If you run in to this situation you will need to work within only your trainer's schedule. Your trainer is the only one who knows your specific needs.

Thank you for your attention to this matter.

Your challenge for week 4: Must be completed from Wednesday, February 15th thru Sunday, February 19th.

If you purchase any of our protein drinks or a bar you will receive 30% off the regular price and 5 points for your team.

Good luck!

Sincerely,
Elaine Schwager
COOTT

Sexy Six

2012-02-15T11:44:00.003-05:00

How are everyone's arms feeling today? Mine feel good. We'll see what tomorrow brings. I'll get them moving at Zumba!

SueB

Zumba fun

2012-02-15T10:33:00.001-05:00

Tried Zumba. Was a great workout but was tripping over myself and Laughing with a rival team member

2012-02-15T08:04:00.002-05:00

Dedicated to team training = missing your second grader's Valentine's Party even when your the Room Mom.

2012-02-14T19:29:00.000-05:00

Three's Company +1

Hey there gang! Rickey, we missed you on Monday and Charlene tortured us, I mean helped us get in shape with all this core stuff. Look out for Wednesday she mentioned today that she may do this again!!!! Lastly, to my team, good luck for the next 3 sessions; I have made up 2 sessions thus far and will try to make up the last on my return! Keep up the good work guys!

Addiction at its finest

2012-02-14T15:04:00.001-05:00

I am completely addicted to training with Dean. Last night was an incredible workout. Excited to be pushed to the limits on Thursday!!! dbap ya'all.

Week 3 - Furious Four

2012-02-14T10:36:00.000-05:00

Well I am still sick but managed to get out there and run 3 miles yesterday. Looking forward to some team workouts this week:)

Girl Scout Cookies..so good, but so bad!

2012-02-13T21:32:00.003-05:00

Great workout today! Then came home and made some nice homemade, lowfat soup...salmon and broccolli for dinner...and then my husband tells me that he HAD to buy some boxes of Girl Scout cookies from someone he works with...REALLY??!!! I wish he just gave them the $6!!
~Hollie

PS
they were really good though :):)

2012-02-13T20:21:00.000-05:00

I can't beleive I actually ran backwards on the treadmill.Kristen is making me do things I never knew I could do .Keep it coming Kristen See you in the am

Trifecta

2012-02-13T14:45:00.004-05:00

Missed you today Sally. Hope you're enjoying the beach!! Charlene wasn't too hard on us though. Till the ab portion that is. I have a feeling it's going to hurt to laugh tomorrow.

Lori

Bean heads

2012-02-13T13:25:00.001-05:00

Week 4 and still learing new and fun ways to exercise! Love it!

If it wasn't for Team Training...

2012-02-12T22:07:00.003-05:00

I would not have dragged myself to the gym this afternoon...but since I'm looking for any extra points I can get, it HAD to be done...and ya, know what? I felt better having done it. But alas, the 30 boxes of Girl Scout cookies that I have sitting around my house for an upcoming event are just SCREAMING "EAT ME" - and with the help of my boys, we did polish off a box this weekend. Oh well, tomorrow is a new day...and thanks to the LOSE IT! app on my iphone, I am going to try to more seriously follow what I consume to help me stay the course. FIT FAB FOUR - see you tomorrow! Looking forward to Kristen's new Bosu Ball moves!

TGIM?

2012-02-12T19:06:00.000-05:00

I don't normally wish for Mondays but...Thank Goodness It's Monday tomorrow. If I have one more day of bad eating over the weekend I'll be in trouble. I need a serious cardio workout to burn off these guilty calories. Looking forward to starting fresh in the A.M.

Tried a new class

2012-02-12T18:45:00.001-05:00

I tried Yoga Fit today. I think I Will add it to my rotation of classes!

Ferocious 4

2012-02-12T17:45:00.001-05:00

Trying a new class...Pilates Strength on Tues. night. I'm a little worried because I have to see Charlene at 10:00 the next morning for Team Training. I hope I'm not too sore! But Ferocious 4's standing was a little weak this past week (last) so I will do it for the points!

Sunday Chores

2012-02-12T08:58:00.001-05:00

Must get my bills/laundry/cleaning done so I can go the gym!! I must! I must!

New class today

2012-02-12T07:38:00.001-05:00

Trying yoga fit today! hopefully I'll be nice and stretched out and ready for Kristen on Monday!

Pumped!

2012-02-11T18:41:00.001-05:00

Did the Body Pump class with Lisa this morning :)...always a great class and it's got me pumped to get back to the gym tomorrow to try a new class!! Extra points...Blasters, are you out there?? I'm hoping to bump in to "you" on our non-training days! Kristen...thanks for kicking my butt again this past week. Feeling stronger mentally and physically with each workout :).

Time to step it up!!

2012-02-11T13:26:00.001-05:00

Need to start pushing myself harder I think. Step it up and push through the workouts stopping so much.

2012-02-11T13:24:00.003-05:00

Three's Company +1

Hey guys, I might try Zumba tomorrow if any of you are interested!

Double Dragon

2012-02-11T09:04:00.002-05:00

I love Dean's workouts and the Team Training environment. Dean has affectionately dubbed curling 2 arm bands "the double dragon" maneuver. He has also started to call me "Ren Ren". Oddly enough, I "like like". Keep pushing hard 1/2 Dozen D-Nutz.
D.B.A.P.

2012-02-10T23:27:00.002-05:00

Three's Company +1

Hello gang! I was in today and ran for 45 minutes, but my hips are a bit sore. I guess it's biking for me for a while! I forgot to tell you earlier that Charlene gave me my Fitness For You t-shirt already. I know you probably think it's because I saw her first on Thursday, but really it's because she likes me best. I'll try to squeak in a new class - we'll see how that goes! See you all on Monday!

2012-02-10T19:31:00.001-05:00

i'm thinking of trying zumba too - so see you there!

Trifecta

2012-02-10T16:53:00.001-05:00

Great week, will workout on the beach!

SOL

Trying a new class

2012-02-10T14:18:00.002-05:00

So, I'm already addicted to a lot of the group fitness classes....but, I'm going to give Zumba a try on Sunday. If there were no points involved, you would NEVER catch me in that class. Coordination is not one of my strengths.....right Charlene??? Hopefully there will be other people humiliating themselves right along with me. Who's in??

In the lead!

2012-02-10T13:26:00.000-05:00

Nice work Beanheads.......... Let's keep the momentum going!!!

Enjoying the challenges

2012-02-10T12:22:00.003-05:00

Yesterday I tried a new class, Pilates Strength, and I'm hooked. Today I'm going to meet Elaine's challenge. Thank you for motivating me!

Updated Standings

2012-02-10T11:54:00.000-05:00

Here are the standings through week 2. (it is even updated from the standings in the e-mail as we had 3 late scorecards turned in)