10 burpees

20 push ups

30 situps

40 body weight squats

50 jump ropes

Do 3 rounds through WITHOUT stopping and record your time! Post to the blog and winner gets a free shake!

Summer is just around the corner. Try this "Apple Barbecue Sauce" for your next grilling venture.

APPLE BARBECUE SAUCE

 1/2 cup chopped onion

1/2 cup apple juice

1 cup chili sauce

1/2 cup unsweetened applesauce

2 teaspoons sugar substitute

1 tablespoon Worcestershire sauce

1 teaspoon dry mustard

5 drops hot pepper sauce

 Combine onion and apple juice in 1 quart saucepan. Simmer for 2 minutes. Stir in chili sauce, applesauce, sugar, Worcestershire sauce, mustard and pepper sauce. Simmer 10 minutes. Makes 2 cups.

 2 tablespoons of sauce

 Calories 31

Protein 0g

Carbohydrate 8g

Fat 0g

Fiber 0g

Sodium 211mg

Source. The "3 APPLE-A-DAY" plan

April 5, 2010

It was good to see some of the “flight 1” participants already back at the gym. For me, I’m planning to take the weekend off and head back on Monday. A whole two days away from the gym…amazing! But I’m already enlisting the help of my workout buddies for next week and making plans for a new routine. I’ve worked too hard to go back. Someone commented on another blog about giving ourselves “time and patience” on moving forward. I LOVED that because we have the rest of our lives to use what we’ve learned to be healthy. Knowledge is half the battle. My goal is to find the right balance for me between working out and eating. I’m not sure EXACTLY what that will be, but I now have a lot of knowledge, time and hopefully patience to work on it. In a way, I’m excited for the new phase of maintenance. I can’t remember the last time I wasn’t trying to lose weight. I’m even more excited to go shopping for clothes. What will you do with your former clothes? Some say to keep them, so you’ll remember how far you’ve come. Some say to clean them out so you’ll never go back. Looking forward to the start of a new goal….just a few more days and counting.

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Want to lose weight and keep it off?  When researchers studied the habits of individuals who have lost 30 or more pounds and have successfully kept the weight off, here are the tried-and-true strategies and habits they uncovered.

1. Successful weight loss maintainers changed both caloric intake and expenditure in order to create a calorie deficit.
2. Maintainers eat a low-fat (25% or less), high-carbohydrate, low-calorie diet (average 1500 calories each day).
3. They frequently self-monitor.  Forty-four percent weigh themselves once per day and 31% weigh once per week.
4. Exercise regularly.  On average, women who successfully lose weight and keep it off expend 2545 calories through physical activity per week, which is equal to about 1 hour of moderate intensity physical activity (i.e. brisk walking) per day.
5. Seventy-five percent of successful maintainers use walking as their primary form of exercise.  In addition, 20-25% also weight lift.
6. Successful maintainers usually accumulate 200 or more minutes of physical activity per week.
7. Eat regular meals, including breakfast.  Maintainers eat an average of 4.87 meals per day.
8. Maintainers eat out, too!  The average maintainer eats fast food no more than once per week and eats out at other restaurants for another 2.5 meals per week.
9. Avoid fried food.  Maintainers substitute low-fat for high-fat choices often.

   1. Reduce portion sizes and frequency of snacks.
   2. To control caloric intake, maintainers limit their consumption of calorie dense foods such as cheese, butter, high-fat snacks, fried foods, and desserts to less than once per week.

 

Source:

Wing R, Hill James.  Successful Weight Loss Maintainance.  Annu. Rev. Nutr. 2001; 21: 323-41.

Most ingredients fit into the chop chop salads, but conserve on your calories by lessening your dressing and adding flavorful vegies and spices!

*one part each of (diced or cubed), 5 minutes prep:

Garbonzo Beans

Romaine

Reb Onion

Garlic

Avocado

Snap Peas

Unsalted Walnuts or Sunflower Seeds

Brocolli

Red or Green Pepper

Grilled Chix, cubed

a pinch of feta or chedder optional

ONE tablespoon of a light yogurt or olive oil dressing

*SUBSTITUTE pico de gallo for dressing and unsalted tortilla chips in place of nuts for a zesty change!

*As long as you add dressing later, you can prep this one for the week and just grab and GO!

Just an update on group cyling/running for fun and for event preparation!!!

Try and get 2 days per week of general resistance training, core, stability and strength.

Week of March 1st duathlon training schedule would be Run 2-4miles ( or more if you are not just starting )on one day and rpm class or Bike a 10 mile ride ( or more ) on another day.

Then Sat march 6th we are Meeting at 7am ON WENATCHEE side for a short Treadmill warm up and then the rpm class at 7:15 and then outdoor run on loop trail.

Then the schedule is as follows.....

Run 3-5 miles once

Bike 10-13 once

Sat March 13 7am Wenatchee Treadmill 30min, Bike the loop, run 30min.

Run 4-6 miles once

Bike 13-15 once

Sat March 20 9am at Wenatchee - OUTDOOR Bootcamp, then bike Loop trail

Run 4-6 once

Bike 15/ run 3 once

Sat March 27 9am Wenatchee outdoor Bootcamp and bike Loop trail plus part of course.......can bike before on your own or after bootcamp with me.

Run 5-6

Bike 15-17/run 3

Sat April 3 9am wenatchee outdoor Bootcamp and bike the course !

Run 4-6/rpm class or bike 15-18

Rest

SAT April 10th RACE DAY!!! register by thursday April 8th!!!

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Here is a good workout that can be done in about 30 minutes and best of all it requires no weights or equipment. All that is needed is your own body and determination. This is for those of you that have a busy work schedule that might want to sneak in a quick workout during a break at work.

30 - Jumping Jacks

25 - Prisoner squats (hands behind the head, NOT interlaced)

20 - Push ups

20 - Jumping lunges

30 - Crunches

20 - Straight Leg Lifts (Lying on back, Lift legs up as straight as possible till body forms a "V")

Repeat four times!

P.S. For an added challenge record your time and try to beat it!

I'm doing the employee challenge. It's been a lot of fun participating in the competition along with many of my clients. However, as a working mom, sometimes I don't get as much time to come into the gym for all of my workouts. That doesn't mean that I don't workout!!! I've just had to come up with creative ways to do some exercises at home. When I drained my brain of all the things I could think of, such as doing lunges with my son on my shoulders and sit ups with him sitting on my chest, I went to the store and bought a DVD. I'm a big fan of the show the Biggest Loser, so I got the "Last Chance" workout DVD.

 It is humbling how sore I got.

 The DVD is broken up into stages from week on to six. They do interval training, an upper and lower body sculpt and of course they do some (very important) stretching at the end.

 It was comforting and inspiring to see people of all different shapes and sizes doing the same workout as me. I got a great sweat and I'm sore in all the right places!

For the most part we all love Ranch!  But let's face it, it's not too healthy.  Here's a recipe that will fit into your healthy lifestyle! 

4 containers of FAGE greek yogurt

Three large spoonfuls (heaping) of light or fat free sour cream

1 packet of hidden valley ranch seasoning

 Mix all together and serve with Snap peas, celery, peppers for a tasty, low cal, nutritional snack.....6oz is only 95 calories!!!

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