Winner Winner Chicken Dinner

Back in the kitchen to make Sunday Dinner to finish out the Thanksgiving Weekend.   I am still in the “Cleaning Out the Deep Freeze, Fridge and Cupboards Meal Planning Mode”.    Tonight’s meal is inspired by a recipe that my mom emailed me this past week.

Found a WINNER with my Adjusted and Healthified Chicken Dinner ~ the family LOVED IT!!!!

Here is the ORIGINAL RECIPE but you know me…  It’s been “HEALTHIFIED”! (My adjusted recipe is BELOW the original recipe –> so SCROLL DOWN)

Sherry’s Aussie Chicken

• 4 boneless skinless chicken breasts, pounded to 1/2 inch thickness
• seasoning salt
• 6 slices bacon, cut in half
• 1/4 cup mustard
• 1/4 cup honey (I use more like 1/3 cup.)
• 2 T. mayo
• 1/2 Tbsp. dried onion flakes
• 1 Tbsp. vegetable oil
• 1 cup sliced fresh mushrooms
• 2 cups shredded Colby/Jack cheese

Sprinkle and rub the chicken breasts with seasoning salt. Cover and refrigerate for 30 minutes. Cook bacon in a large skillet until crisp.

In a small bowl, mix the mustard, honey, mayo and dried onion flakes.

Heat oil in a large skillet over medium heat. Place chicken in the skillet and saute for 3 to 5 minutes per side, or until browned. Move chicken to a 9×13 pan.

Apply the honey mustard to each breast, then layer with mushrooms, bacon, and shredded cheese.

Bake in a 350° oven for 20 minutes, or until cheese is melted and chicken is done. (Be sure to cut into a breast to see that it is fully cooked before serving to guests who will find raw meat in their main dish. Ask me how I know…)

Tracy’s Modified Aussie Chicken Recipe

• 8 boneless skinless chicken breasts, pounded to 1/2 inch thickness
• seasoning salt(I used Greek Seasoning, Low Sodium Sea Salt, Cayenne Pepper, Tumeric, Garlic Powder & Mustard Powder)
• 6-8 slices TURKEY bacon, cut in half
• 1/4 cup mustard spicy mustard
• 1/4 cup honey mustard
• 1/4 cup honey
• 3 T. mayo (low-fat mayo
• 2 Tbsp. Olive Oil
• 2 cup sliced fresh mushrooms
• 1 1/4 cup shredded fat-free Cheddar cheese
• 1/4 cup low-fat Colby/Jack cheese
• Low-fat, low-sodium chicken broth
• Bragg’s Liquid Amino’s
• 2 cups brown rice
• 2 cups frozen broccoli pieces

Tracy’s Direction

Sprinkle and rub the chicken breasts with greek seasoning,  sea salt, cayenne pepper, tumeric, garlic powder and mustard powder on both sides.  (Note I did not measure I just start shaking away)   Cover and refrigerate for 30 minutes. Cook turkey bacon in a large skillet until crisp (I cooked in the microwave).

In a small bowl, mix the mustard, honey and low-fat mayo.

Heat oil in a large skillet over medium heat, I use some chicken broth and Bragg’s liquid aminos to saute my protein and veggies.  4. Place chicken in the skillet and saute for 3 to 5 minutes per side, or until browned. Move chicken to a 9×13 sprayed pan.  In another pan saute mushrooms, spray cooking spray and I add low-fat, low-sodium chicken broth and Bragg’s liquid amino’s when I saute my mushrooms.

Put chicken in 9 x13 pan, place turkey bacon on top of chicken breasts, add two cups brown rice and chicken broth (I did not measure out just poured enough to give some liquid) add mushrooms, 2 cups frozen broccoli pieces and mix with honey mustard mixture.   Top with fat-free chedder cheese and I sprinkled about 1/8 to 1/4 cup lowfat colby/jack cheese.

Bake in a 350° oven for 25 minutes, or until cheese is melted and chicken is done.

**Note – by adding the brown rice and broccoli this made more of a complete meal for my family! **

This dish is a KEEPER for my family and they absolutely loved it and it was very easy to prepare!

Thank you Sherrie for this amazing Aussie Chicken inspired dish!   The best part of it all is when I can ‘healthify’ and my family LOVES IT!  

Enjoy,

Your Trainer ~ TracyG

Love me some Shrimp & Scallops…

We love shrimp, scallops and any shellfish at the Gardner household!   Plus my freezer has way too much food and I keep adding to it so time to clean it out.   Any one else have way too much in your deep freeze?  It is Sunday after Thanksgiving and the Christmas decorations are up and the tree is trimmed.  The small 7ft tree that is – we opted to not put up the 12ft tree since we will be spending Christmas on The Disney Dream Ship & Disney World.   I first said “NO TREE” but as I was in the Christmas decorating mode with a few helpers we decided the small tree would be quick and easy in comparison to the big tree.   Decorating for Christmas is what I do on Friday following Thanksgiving.  No Black Friday for me as this is our tradition.  Before the decorating began ~ first things first…  a 90 minute spinning/cycling class at the YMCA.   Wow ~ now that was a sweat fest but it felt amazing.   After the spinning class, I still wasn’t ready to decorate as we had mountains of laundry and the fall decorations had to come down.  Finally after I made lunch and cleaned up was I able to begin the decorating.  We finally finished and the family decided they wanted Pizza Hut.  So I splurged and had my favorite:  Chicken Wings from Pizza Hut.   I haven’t had these in a few months and they were yummy and saved me the hassle of cooking.   After all the decorations were hung and we finished our take out it was Movie Time.   What a great way to finish off Black Friday.

Saturday became Shrimp & Scallop day for dinner after reviewing what all has piled up in the deep freeze.   I also had 5 large sweet potatoes that I had planned to use for Thanksgiving but found out someone else was making more traditional sugar loaded sweet potatoes.   I ALMOST made our favorite Sweet Potato fries but decided to try a mashed sweet potato recipe.

You know I love to “Healthify” my recipes and substitute for better grains, oils and cut sugars and some of the fat.   If you have any recipes that you have ‘healthified’ and adjusted I would love to here from you and we will post your recipe and share.

So Here Goes….   Cleaning Out the Deep Freeze, Fridge & Cupboard Weekend Meal

Shrimp & Scallop Scampi with Broccoli & Snow Peas

Ingredients (Shrimp & Scallops)

2 – Bags of Large Shrimp, peeled and deveined

2 Bags of Scallops (small scallops with 80 per bag)

2 T Peanut Oil

1/2 cup low-fat, low-sodium chicken broth

2 Limes – Juice of limes

1 clove of minced garlic

1 tsp sea salt & pepper

2 T Bragg’s Liquid Aminos

2 T Rice Vinegar

1 tsp Cayenne Pepper

1 tsp Tumeric

Ingredients - Veggies (prepared in separate skillet)

1 Head of Broccoli

1 Bag Snow Peas, strings removed, ends trimmed

2 T Olive Oil

2 garlic cloves, minced

1 1/2 cups low-fat, low-sodium chicken broth

2 T Cornstarch

2 T Bragg’s Liquid Aminos
Topping

2 T Chopped Fresh Cilantro (topping)

Directions

In a large bowl, combine scallops, shrimp, soy sauce (bragg’s liquid aminos), lime juice and rice vinegar.  Mix well and marinate in refrigerator for at least 30 minutes.  In a large skillet, heat peanut oil, add marinated shrimp and scallops.

In separate large skillet, saute broccoli, snow peas with chicken broth and veggie ingredients.  Cook until vegetables are tender.

Combine Shrimp, Scallops and veggies adding cornstarch to thicken sauce on medium heat for 3-5 minutes.   Sprinkle with cilantro, taste and adjust seasonings.

**Note – this is one of those meals you clean out the deep freeze, fridge and cupboards**

Healthy Low-Fat Cheese Biscuits

1 1/2 Cups Organic Whole Grain Flour

2 tsp Baking Powder

1/2 tsp Baking Soda

1/4 tsp sea salt

1/4 tsp garlic powder

1/4 cup low-fat parmesan cheese

1/4 cup fat-free cheddar cheese

1/4 cup egg white

1 T Oil  (olive oil)

8 oz plain yogurt  (I used Greek Yogurt)

Directions

Pre-Heat oven to 400 and spray cookie sheet with cooking spray.

Mix dry ingredients and whisk in egg whites, oil, yogurt.  Once mixed add parmesan cheese and fat-free cheddar cheese to dough mixture.

Drop dough by 1/3 cupfuls, 2 inches apart and bake 13-15 minutes

**Note the 1/3 cup was too large better option to use 1/4 cupful.   My youngest son (Mitchell-10) loved these and my husband and older children (Grady-16 & Bayley-15) decided they needed more seasoning.   Next time I will add more garlic powder and instead of 1/2 tsp salt go with 1 tsp salt.**

Next was my side dish and I originally was going to make Sweet Potato fries which is a family favorite but instead I wanted to try a Healthy Mashed Sweet Potato Recipe which was okay but most of my family does not like sweet potatoes “sweet” but they love sweet potato fries.

Healthy Mashed Sweet Potatoes

Ingredients

6 large sweet potatoes, peeled and cubed

1 T Cinnamon

1 tsp Nutmeg

1 tsp Pumpkin Pie Spice

1/4 cup Sugar Free-Maple Syrup  (I use Walden Farms)

1 T Olive Oil

1/2 cup Unsweetened Almond Milk

Topping

1 cup Pecans

2 T Real Honey

1 T Cinnamon

Directions

Pre-Heat oven to 350 degrees.   Bring cubed sweet potatoes to a rolling boil and simmer for 15-20 minutes.   Mash with mixer until smooth consistency.  Mix in other ingredients.   Spray casserole dish with cooking spray and add mashed ingredients.    Mix topping of pecans, honey and cinnamon and top the casserole.   Bake for 25 minutes

**Note this was a good alternative to the high sugar sweet potatoes served at most holiday meals.  My family did not eat much as they don’t like their sweet potatoes “sweet”.   But I was able to use the leftovers for my Sunday Pancakes and made my healthy Honey banana pumpkin raisin bread substituting the pumpkin for the mashed sweet potatoes and no one noticed!

I have to say the Shrimp & Scallops was the big hit at our house and my 10 year old is a carb lover so the cheesy biscuits were a big hit with him.  My next post is what I do with the leftover mashed sweet potatoes.

Eat Clean & Train Hard,

Your Trainer ~ TracyG

Pancake Sunday with PB & J style healthy pancakes

It’s my favorite food day because it’s PANCAKE SUNDAY!  I slept in this morning and woke up surprised by sunlight coming through the blinds.  I looked at the clock and just about 7:15am – nice I could just veg for awhile and see what’s on the TV this lovely Sunday morning.   House was quiet and my hubby left early to sit a tree stand for bow hunting season.   Just a reminder, I live with an addicted hunter and I know have two of my three quickly enjoying the same sport maybe not quite as addicted yet but getting closer. 

While flipping through the channels I stopped on the Cooking Channel and they were featuring PANCAKES!   I was able to catch Sunny Anderson mixing up a batch of her ‘comfort’ PB & J pancake recipe.   My original plan was to do a banana pumpkin honey raisin pancake since I am all about pumpkin now but this was sounding amazing.  I love anything peanut butter or almond butter so I knew my plans were about to change!   Those of you that know me or have become familiar with me know that I wouldn’t just make the recipe as Sunny Anderson developed because I need to healthify it!   That’s right ~ you know it ~ I needed to cut out the SUGARS #1, white flour and some of the fat.   So I jumped out of bed to check out the recipe online.  Here is the ORIGINAL RECIPE ==>  CLICK HERE

Today I made two versions of the PB & J Pancake.   The first version was swapping flour and other ingredients with a natural peanut butter and the second version was more of a Protein PB & J Pancake with almond butter.

Tracy’s Version of PB & J Style Pancakes (original recipe from Sunny Anderson)

Ingredients

• 1 cup Whole Grain Pastry Flour
• 1 tbsp Baking Powder
• 1/2 tsp Sea Salt (I use low sodium)
• 2 tbsp Brown Sugar (I use the Splenda Brown Sugar – to save calories)
• 1 whole egg (you can use 1 large egg white)
• 1 cup + 2 tbsp Unsweetened Almond Milk (I use the unsweetened 35 calorie)
  
• 1/2 cup Creamy Natural Peanut Butter (I used Peanut Butter & Co – The Bee’s Knees – No Stir Natural) **You can get at Walmart**
• 2 tbsp Natural Unsweetened Apple Sauce

Directions

Preheat the griddle, in a large bowl whisk together the dry ingredients.  In a Blender, Mixer or my favorite a Vita-Mix mix the almond milk, egg, brown sugar, apple sauce and peanut butter (I melted in the microwave for about 1 min) – blend or mix.   Slowly stir into dry ingredients and add extra almond milk if batter seems too thick you don’t want it clumpy.  Do not overstir and let sit 5 minutes before preparing pancakes.  Spray griddle with cooking spray.  When preparing pancakes I always use 1/4 measuring cup per pancake.   Flip when bubbles or air pockets start to pop on top but check bottom first to see if golden brown.  Serve with Blackberry Syrup (Tracy’s Version) or your favorite Lite Pancake Syrup.   If you chose to not make the Blackberry Pancake Syrup (below) you can also use a low-sugar jelly like my 10 year old son did today.   My favorite pancake syrup of all times is:  Walden Farms Calorie Free Pancake Syrup.  (I get mine locally at HyVee or you can order online ==> HERE.)

Tracy’s Version of Protein PB & J Pancake (original recipe from Sunny Anderson)

Ingredients

• 1 cup Oatmeal (I used a Bob’s Red Mill gluten free oatmeal)
• 1/2 cup Vanilla Whey Protein Powder  (I used Jay Robb Vanilla Whey)
• 1 tbsp Baking Powder
• 1/2 tsp Sea Salt (I use low sodium)
• 2 tbsp Brown Sugar (I use splenda brown sugar)
• 1 egg white
• 1 cup + 2 tbsp Unsweetened Almond Milk (35 calories)   **Use more as needed if too thick or water**
• 1/2 cup Justin’s Maple Almond Butter
• 2 tbsp Natural Unsweetened Apple Sauce

Directions

Preheat the griddle, in a large bowl whisk together the dry ingredients.  In a Blender, Mixer or my favorite a Vita-Mix mix  the Oatmeal first to make like an Oat Flour and whisk into dry ingredients.  Then use the blender or vita-mix to prepare the almond milk, egg white , brown sugar, apple sauce and almond butter (I melted in the microwave for about 1 min) – blend or mix.   Slowly stir into dry ingredients and add extra almond milk if batter seems too thick you don’t want it clumpy.  **Note I did add 3/4 cup water instead of more Unsweetened Almond Milk to save calories – your choice**  Do not overstir and let sit 5 minutes before preparing pancakes.  Spray griddle with cooking spray.  When preparing pancakes I always use 1/4 measuring cup per pancake.   Flip when bubbles or air pockets start to pop on top but check bottom first to see if golden brown.  Serve with Blackberry Syrup (Tracy’s Version) or your favorite Lite Pancake Syrup.   If you chose to not make the Blackberry Pancake Syrup (below) you can also use a low-sugar jelly like my 10 year old son did today.   My favorite pancake syrup of all times is:  Walden Farms Calorie Free Pancake Syrup.  (I get mine locally at HyVee or you can order online ==> HERE.)

Tracy’s Version of Blackberry Syrup  (original recipe from Sunny Anderson)

• 1 Pint Fresh Blackberries
• 3/4 cup Splenda
• 1 cup water
• 1 lemon zest

**I doubled since I made two different versions/batches.

Directions

n a saucepan over medium heat, combine all ingredients and bring to a boil, stirring until splenda is dissolved. Lower heat to a simmer and cook until liquid is reduced to a syrupy consistency, about 10 minutes. Use a wooden spoon to break up blackberries as they cook.  Strain syrup to remove seeds and serve warm.

**Note – my syrup was too runny so I added 1 tsp Bob’s Red Mill Xanthan Gum & 1/2 tsp Bob’s Red Mill Guar Gum. (I had both on hand but our local walmart did have Bob’s Red Mill Xanthan Gum.   (Both the Xanthan Gum & Guar Gum I use to make my Protein Ice Cream thicker and creamier)
What a yummy new option for healthy pancakes today.  I did try one of the first version with the Peanut Butter & Co Bee’s Knee’s Natural Peanut Butter and whole grain pastry flour – very yummy.   Then I had three of the Protein PB & J Style Pancakes with the Sugar-Free Blackberry Syrup- yummy in my tummy.  Now the first version tasted more peanut buttery.   Remember if you don’t want to serve this with the Blackberry Sugar Free Jelly use the suggested Walden Farm’s Calorie Free Pancake Syrup- even serve with banana’s over the top.  You can change up this recipe.   When I make Protein Pancakes I have several ways to do this and add different ingredients.  Sometimes I use low-fat cottage cheese, plain greek yogurt, almond milk, egg whites and protein powder.  I tried to stay as true to this recipe as possible but multiple ways to change it up.  I love to experiment and see what I like best and I ask you to try to experiment and change things up.  Take the Sugar and some of the fat out and select better grains and flours.   I still like to eat GOOD THINGS and feed my family better options!

I have to say my 16 year old son, Grady, said it still doesn’t compare to Grandma Mary’s Pancakes.  He said she must have a secret recipe?  Well she doesn’t just regular Bisquick Pancakes and she does make them oh so yummy but these are the high sugar, higher in fat and white flour version so why not CLEAN IT UP!

My philosophy:   Eat Clean & Train Hard!!!

Have a FAB Sunday and I am off to work out…
Your Trainer,

~Tracy G

Fall Favorite: Pumpkin Protein Pancakes

Fall is one of my favorite times a year with the fall sports, cool air and at our house that includes hunting season.   One of my favorite things during fall is to start incorporating pumpkin into some of my recipes.  One of my favorites is Pumpkin Protein Pancakes.  I have to say pumpkin and cinnamon are just the ultimate of flavors when it comes to fall.

Sunday brunch one of my favorite things is to make healthy pancakes and I had not made Pumpkin Protein Pancakes for awhile.   I knew I had pumpkin puree in the pantry so I woke up this morning craving these pancakes.   Today is my DAY OFF at the gym.  I have been working HARD and although the Protein Pancakes are perfect post workout and great to help recover after a hard workout.   They are higher in carbs so you would want to have these earlier in the day.  These are served great with sugar free maple syrup or almond nut butter.  My favorite is Walden Farms Calorie Free Pancake Syrup.

Below is the recipe and feel free to adjust the cinnamon, nutmeg or pumpkin pie spice to taste.  Last fall, I made Whole Wheat Pumpkin Pancakes that I shared on this blog and feel free to try this recipe.  Right now I am going for more fat loss and making sure I get adequate protein in my diet for the results that I am trying to achieve.

Tracy’s Pumpkin Protein Pancakes:

• 1 Scoop Vanilla Whey Protein Powder  (I use Jay Robb Whey Protein – Excellent product and NO SUGAR and 1 Gram of Carbohydrates per serving with 25gms protein)
• 1/2 cup Pumpkin Puree (not pumpkin pie filling)
• 1/2 tsp Cinnamon  (I used 1/4 tsp Pumpkin Pie Spice, 1/4 tsp Cinnamon & 1/8 tsp Nutmeg)
• 1/2 tsp Baking Powder
• 1/4 tsp Cream of Tartar
• 1/2 tsp Vanilla
• 2 Egg Whites  (I used Egg White Substitute)
• 1/2 Cup Old Fashioned Oats (Gluten Free)
• 2 tbsp Ground Flax Seed
• 1/2 Cup Water + 2 tbsp water
• Stevia  (I used 4-5 tsp or you could use 1/2 to 1 tbsp sweetner of choice like agave or honey.   My top choice is stevia to keep blood sugar stable)

1.  Put all ingredients in blender  and blend until smooth or mixed well  (I use my Vita-Mix for everything)

2.  Spray Pan and heat non-stick skillet or griddle to medium heat.  Pour about 1/4 cup of batter for each pancake.  Flip pancakes when bubbles start to appear and edges look cooked.  Cook other side until golden brown.  Serve warm and enjoy with Sugar Free Pancake Syrup.  (My Favorite is Walden Farms Calorie Free Pancake Syrup)

3.  Serving Size:  3 Pancakes Per Serving

Just a note you can adjust the Cinnamon, Pumpkin Pie Spice, Nutmeg and Stevia to your liking.  I could’ve added another tsp of stevia to this batch but the pancake syrup was enough and I like more cinnamon so next time I will add more cinnamon.   It was YUMMY and I was just craving more than my normal Egg White Veggie Scramble or Oatmeal with Chocolate Protein Powder.   Usually this is a great post-workout meal but today is infact my day off and I was just craving some pancakes when I woke up.  Usually my day starts at 4:30 am with a 5am workout.  Breakfast consists of Oatmeal with a scoop of Chocolate Protein Powder.   Next meal is either Egg White Veggie Scramble, Protein Drink or Think Thin Protein Bar.   Varies on my schedule and my own training as well as how many clients I am working with or classes on a given day.

Enjoy!!!
Your Trainer,

~TracyG

Why You Need A Personal Trainer

Wondering if a Personal Trainer is for you?

Stop wondering and hire a trainer and start seeing the results and the body you desire…

Trust me we all need help with exercises sometimes, whether we are just starting out or we’ve been at it for awhile.  You’ve been in the gym for days, weeks, months, or years, and for some reason, you’ve never sought the assistance of a professional trainer. Now you’re wondering if you’ve made a mistake. Should you have enlisted the help of a pro a long time ago? Maybe…

Still, many people shy away from personal training, unsure of the investment and what they will get out of it.  There are a number of reasons people work with trainers. Some want an individualized program so they can lose weight or get in shape while others simply need to be held accountable for their workouts.  Whenever you embark on a new exercise program, a personal trainer can help to develop a program to get the results you want and take you to the next level.

Here are a few reasons to get a professional trainer on your side.

You Want to Lose Fat and Get Fit

Anybody can walk into a gym and start slinging weights around or sprinting on a treadmill. However, doing any kind of exercise without having someone to tell you if you’re doing it properly or not can put you at risk for all sorts of injuries. On top of the potential for getting hurt, using improper form also reduces your likelihood of getting the full benefit of the exercise you’re performing.

Instead of letting your poor form keep you from getting healthier, get a personal trainer. He or she will know the ins and outs of good form and will correct you when an arm, leg, or your torso isn’t in the right place. Eventually, having this professional by your side will instill good form that you can maintain even when you’re worn out at the end of a workout.

You’re not seeing Results

If you’ve been exercising consistently for several weeks and months and the weight is moving and you aren’t reaching your goals, hiring a personal trainer or a coach may be a good choice.  A Personal Trainer can look at your current program or routine and eating habits to help make adjustments to meet your goals and create a more effective workout.  A Personal Trainer or Coach can also analyze if your goals are realistic and help to hold you accountable to your workouts and your nutrition program.   In addition to help you stay motivated to exercise.

You Don’t Know Where to Start

Knowing how to set up a complete exercise program that includes cardio, resistance training, weight training and flexibility can be daunting.  Add the time and knowledge it takes to choose the proper exercises, weights, reps and sets and you may find yourself quitting before you start.

This is where a personal trainer can be the biggest help.  He or she can help you maximize your time and creating an efficient program that doesn’t require you to be in a gym or working out for hours.   Your Trainer or Coach can help you set goals and map out a specific schedule so you know when, how and where you’ll fit in your workouts.  For instance during travel or when you are very limited on time.

You’re Board with the Same Old Workouts.

If you’re more of a fitness novice or been at this awhile maybe you haven’t considered a Personal Trainer or Coach.  However, it can be an excellent option if you need some variety and aren’t seeing the results you had been when you started.   A Personal Trainer or coach can bring a new perspective and develop a program to challenge your body and mind.  Even if you do just a few sessions or meet every few weeks, you will learn new tools and techniques and tips to maximize your efforts.

You Need to Be Challenged

If you’re like me, you tend to slack off on your workouts sometimes, especially when the move or exercise gets tough.  A Personal Trainer or Coach can motivate you to push past those limiting beliefs, working with you to encourage you to challenge yourself more than you would on your own.

You Just Want to Exercise On You Own

Even if your goal is to work out on your own at home or in a gym and you prefer to exercise by yourself, hiring a personal trainer for a few session can be a great benefit for learning the right exercise to create the body you envision and desire.  You can learn how to train the most effective way and get the maximum benefit.

You Need Accountability and Motivation

Getting to the gym isn’t always as easy as you wish it would be. After all, you’ve got a busy enough life without having to squeeze exercise in there. Hence why it’s a good idea to have a friend or family member join you for exercise. That way, when one of you isn’t up to hitting the gym, the other will be there to make sure you both workout that day.

But what if your exercise partner could be someone with specialized training in exercise? And what if this exercise partner helped you keep track of your progress, so you could use small improvements to keep yourself motivated? That’s the power of a professional personal trainer.

Personal Trainers and Coaches come with a built-in-motivation.  Not only are you investing money into your exercise program but you are investing time as well.  There’s nothing like a scheduled appointment with your Trainer or Coach to get your booty in gear.

You Want to Workout at Home

If you prefer to exercise at home but don’t have a lot of equipment or aren’t sure where to start or what to buy, in-home personal training is an excellent choice.  A Personal Trainer or Coach can show you exactly how to use what you have to get the best workout for you or she can bring equipment with her to give you a great workout.  Your Personal Trainer can make recommendations for equipment on any budget to help you reach your goal.

And Remember~

CRAVE IT….   Crave Fitness & Nutrition

~TracyG

Get Show Stopper Ready…

This week I decided to write my blog post on “Getting Show Stopper Ready”!  That’s right so what do I mean by “Show Stopper” Ready?   Well,  you know when you have an event or an occasion that you want to look basically “Red Carpet” Ready, Amazing and  Totally Smokin’ Hot ~ that’s what I am talking about.   I have so many people ask me what I do before I have a big event and I thought this was the perfect time to share because we have several events going on this weekend.   The fun all starts Friday night with graduation parties then onto the our big annual family business event called the “Bosselman/Gus Fonner Handicap”.   This is the 22nd running of the Bosselman/Gus Fonner Horse Race.   This has been a big event for our family and always a reason to get “Show Stopper” Ready.   Then on Sunday my daughter, Bayley, gets Confirmed at Church.   We also need to fit in my oldest son’s high school baseball game – etc… but all the reason to get as I said…  “Show Stopper” Ready!

Everything started this morning after working off some extra Jelly Beans from Easter!     As you know I am all about moderation and I like to live the 80/20 rule.  This week we are kicking it up to 90/10 or maybe even 95/5 – but for the most part it is all about the ‘burning desire’.

“Show Stopper” Exercise

It is all about kicking it up a notch this week and I only do this push before a big event!   It is also perfect to get me in gear for summer and preparing for shorts and sleeveless tanks.  Nothing like sexy toned arms on women.

Remember to “GET UNCOMFORTABLE” ~ that’s right if it is hard to push yourself hit a class for the instructor to push you beyond your limits and motivate you.  So you want to lose pounds fast and spend less time working out?  It’s possible- but only if you push your body to its absolute sweat-dripping, out-of-breath maximum.   In other words, up the intensity.  The problem is, without somoen egging you on, you may hit the brakes as soon as your workout gets slightly uncomfortable thus the reason I love a good class.

MONDAY:

• Upper Body Strength Training – Circuit Style
• High Intensity Cardio Workout/Burst Training – Today was a booty kickin’ spinning session for 60 minutes
• Move More…   Wear a Pedometer and strive for 10,000 steps a day
• If you have chores around the house or cleaning to do – turn up the music and “Dance Like Nobody is Watching” and rev up that metabolism.

High Intensity Training/Burst Training

• Warm up for 3 minutes
• Burst for 30 – 60 seconds
• Recover for 1-2 minutes
• Do It Again for a total of 4-8 times
• Cool Down for 3 minutes

My Treadmill HIIT

• Warm up for 3 minutes
• Run 6.2  for 1 minute
• Jog 5.2 for 1 minute
• Run 6.2 for 1 minute
• Walk 4.2 for 1 minute
• REPEAT – I do this for 30-45 minutes (minimum I tell clients is 20 min for a burst training)     You also don’t start at this and sometimes I throw in a HARD Run at 7 to really feel the burn and get the heart rate pumping.

The Rest of the Week….   (this is what it will look like)

TUESDAY:

• Lower Body Strength Training – Circuit Style
• High Intensity Cardio Training/Burst Training – Treadmill
• 10,000 Steps on Pedometer – Remember to Get Moving More!

WEDNESDAY:

• High Intensity Cardio Training/Burst Training – Spinning Class = 60 min
• 10,000 Steps on Pedometer -   Walk Extra Stairs, Park Farther From Building

THURSDAY:

• Body Pump or Full Body Strength Training
• High Intensity Cardio Training/Burst Training – Treadmill 30 min
• 10,000 Steps on Pedometer

FRIDAY:

• High Intensity Cardio Training/Burst Training – Spinning Class = 60 min
• 10,000 Steps on Pedometer

High Intensity Training/Burst Training – Spinning, Treadmill, Elliptical, Jump Rope, Stair Climbing, Swimming and Dancing all can be considered

“Show Stopper” Week:

• Accumulate 10,000 steps daily.
• Incorporate two – three longer and fun activities into your week -walk, bike ride, hike and don’t forget some dancing.

Show Stopper Meal Plan:

To Get Show Stopper Ready I replace 1-2 meals a day with a protein shake/smoothie.   (I will have 2 protein shakes a day)  The other 1-2 meals will consist of lean protein, non-starchy veggies and healthy fats.

Protein Shake/Smoothie:   (For Me- Breakfast & Lunch)

Choose a ‘high quality’ protein powder:  Whey, Egg White, Rice or Hemp Protein.  (Usually I use Jay Robb – Whey Protein but this week I am using up my Jay Robb – Egg White Protein)  Make sure to avoid protein powders with artificial sweeteners.  Also make sure your protein powder is low in SUGAR.  To sweeten my smoothie I use a packet of stevia.    Look for protein powder made with 5 grams or less of net carbs per serving.

My “Basic’ Protein Shake/Smoothie:

• 1 scoop/1 serving protein powder
• 1-2 tbsp ground flaxseed
• 1 tsp fiber
• 1 cup frozen blueberries or mixed berries
• 1/4 cup ‘lite’ coconut milk
• 3/4 cup water
• 1 cup spinach  – trust me you won’t taste it and OH SO GOOD FOR YOU!

Add ice and blend to desired thickness – I grab about a cup of ice

*My protein powder has about 24 grams of protein per serving.   Most people will want between 25-30 grams of protein per serving.

My Supper: (Now this can be Meal 2 & 3 but for me just supper this week)

• 4-6 oz of lean protein  (upto 6oz for active women so this will be me this week)
• 3 servings or more of non-starchy vegetables   (1 serving is 1/2 cup)   Kick up the VEGGIES!
• 1-2 servings of healhty fats  (1 serving = 1 tbsp olive oil, 1/2 small avocado)

Protein Choices:

Chicken/Turkey Breast, Halibut, salmon, scallops

Non-Starchy Vegetables: (big list but here are my top)

Bell Peppers, Spinach, Kale, Mushrooms, Asparagus, Broccoli, Cauliflower, Celery, Garlic, Dark Greens, Brussel Sprouts, Cucumber and Mushrooms – etc…

Healthy Fats:

Ground Flaxseed, Olive Oil, Avocado & Coconut Milk

What’s On The Table Tonight:

Roasted Chicken Breast,  Sauteed Mushrooms, Onions, Garlic, Spinach, Red, Yellow & Green Peppers, Olive Oil & Yummy Spices and Herbs to season it up!

SNACK:    One Optional Snack – if needed! (Today I needed it)

• Apple with 1 tbsp almond butter (Love me some Justin’s Maple Almond Butter – mmm mmm good)
• Orange or Clementine with 10 Almonds or pistachios

WATER:

• Minimum 2 quarts of water a day.    (I strive to get 3 quarts this week)
• No Pop/Soda

Supplementation:

Don’t forget your supplementation this week.   Make sure to get plenty of fiber – most people do not get enough fiber in their diets.

Optional:

• Hot Lemon Water with 1/2 fresh squeezed lemon before morning breakfast
• Apple Cider Vinegar before each meal  (my favorite is Bragg’s ACV)
• Fiber powder in 2 protein shakes

Sleep:

7- 9 hours of sleep a night – that is right you need your rest!
Now for the other “Get Show Stopper Ready” tidbits for the week:

• Use Crest Strips or Teeth Whitening System to “Get Show Stopper Ready”.   (I am using Somer Smile – Suzanne Somer’s brand of teeth whitener that I had on hand)
• Get a Spray Tan (I will do mine on Thursday – make sure you use a source your familiar with in the event you don’t have time for a test run)
• Get a facial
• Get Eyebrows waxed
• Cut out Caffeine and diet cola’s or your favorite java for your teeth whitening
• Go Shopping:  Now this can be in your closet or your favorite store but have enough time to pick out something that you feel simply AMAZING in and fitting for the occasion.
• Drink Plenty of Water
• Get plenty of rest your 7-9 hours
• Deep Condition Your Hair – but a few days before the big day so your hair isn’t flat the day of…
• Get a Pedicure & Manicure
• Schedule to get your hair done  the day of the event (if your hair needs colored great time to get it done but perhaps earlier in the week)

In addition to Eating ‘Clean’, Kicking Up the Exercise & Cardio, I do some of these extra’s for a big event!  It also a great excuse to pamper myself and lose some of the fluff that we all can put on even with an 80/20 plan.   Like I said…  it was time to work off those added Easter Jelly Beans or Cadbury Eggs.

I have had so many people ask me what I do to get myself  ready for a big event.   The diet I use that is listed above I only do for a week.  Then I go back to just one protein shake a day and always ‘green’!

Best of luck with your “Get Show Stopper Ready” planning!

Slow Down to Slim Down

Take a Break for Health

Everybody seems to be in a hurry these days and simple things like sitting down to enjoy their meals are just some of the things that people take for granted in their rush to go from point A to point B. If you’re one of the women who just can’t afford to sit down and enjoy your meal then you should take time and consider why eating too fast can be unhealthy.

The Big “O” Overeating

Eating too fast can be unhealthy. It leads to overeating, indigestion and heartburns. Overeating? Yes eating too quickly can cause overeating. Food if taken too quickly does not give your mind or your stomach for that matter time to realize that it’s full.

Indigestion

Digestion is a process and it all starts with chewing. There’s no sense eating healthy foods if we’re not breaking it down into nutrients that our body needs. What happens is that all the hard work of preparing a healthy meal is literally flushed down the drain.

Heart Wrenching Heartburns

Ever wondered why we get that burning feeling in our chest area whenever we overeat? Reasons for heat burns include overeating, high fat diets and eating food with high acid content. Heartburns occur when gastric acids are forced outside the stomach bringing that burning sensation in the chest area.

Simple Health Tips for the Speedy Eater

Cars are for driving and not eating destinations!

Some women consider their cars an extension of their home and even take their breakfast or meals while driving. Eating inside your car keeps your eye off the road making it both unhealthy and utterly dangerous!

Keep meals on the Dining Table

Bad eating habits are not limited on the food we eat but also deal on where we eat our meals. Eating dinner in front of your TV set at the living room is not exactly proper etiquette. Eating at places not designated for eating could lead to unhealthy eating habits. Snacks, pizzas or ice cream are the order of the day when it comes to fine TV dining. Places outside the dining table are prime places for temptations.

Think small, eat small

If you can’t resist a plate of your favorite meal then why not use a small dinner plate. This gives you a smaller room to place your food and remind you that getting more means getting a second serving. Ever wondered why the Japanese or people from the orient have an easier time keeping their weight down? Much of these would be based on their diet but have you tried your hands at chopsticks? Thy chomping down on your favorite steaks with these sticks and you’d be thinking twice before eating something heavy.

Think Green

If you have to crave for something then think of something green. Make fruits and vegetables a steady staple for every meal. These could also be wonderful snacks to help you go through those in between meal cravings.

Only bite what you can swallow

Counting calories can be difficult if your hands are constantly placing food into your mouth. Digestion is a process and it all starts with chewing. Sit down and take your time chewing. The more time food stays in your mouth the more likely you’ll be fooling your appetite into thinking that you’re eating more than you actually are.

There’s always a time for everything and sitting down to enjoy our meals should be part of our daily schedule. Devoting a few hours every day for spending time with our families at the dining table is priceless. More than all its health benefits, taking a break and sitting down to enjoy your meals gives you an excellent opportunity for sharing precious time with your loved ones.

PMS Beating Diets

It’s that time of the month again when nothing seems to be going right and you know you’re getting your monthly period. You go on a roller coaster ride of emotions, find it harder to resist food cravings and generally feel bloated.

Every woman has their own nightmarish story about going through a terrible bout of PMS. But just because PMS has become a part of every woman’s life doesn’t make it something we have to suffer every month.

Hormones and PMS

The exact connection between hormones and PMS is yet to be determined. But we all know that changes in hormonal levels can affect normal body functioning. Medical studies have suggested that high estrogen levels are responsible for the symptoms seen in PMS. Some of the symptoms commonly seen in PMS and high estrogen levels include bloating, water retention, headaches, mood swings and poor sleeping patterns.

PMS Fighting Diets

Wonderful Water

Drinking lots of water when we have PMS satisfies our hungers helping us avoid giving in to our food cravings. Water just like any type of food takes up stomach space making us feel full and satiated.

Crave for Complex Carbohydrates

Complex carbohydrates contain magnesium, manganese and Vitamin B6 which are important in fighting off depression. Those who can’t stop themselves from reaching out to food for comfort would also find that these contain few calories keeping their weight loss program on track.

Delicious Dark Chocolate

Eating sweets has always been a good way of keeping our spirits up but we all know how these could translate into bad experiences with your weighing scale. If you can’t resist eating chocolates or something sweet then healthy Dark Chocolate is the way to go.

Revitalizing Vitamin E

Vitamin is a powerful antioxidant that purifies the body from stress causing toxins. There are many changes that happen during the different phases of the menstrual cycle. Normal body processes such as the elimination of impurities and toxins from the body are affected. This places a huge strain on the body increasing stress levels.

Fish Diets

Ever wondered why Japanese live longer lives and seems to be always calm and collected? A large part of the Japanese diet consists of eating rice (complex carbohydrates) and fish. Studies have shown that it lowers your risk from suffering depression by half. This also contains Omega 3 fatty acids which are known to reduce cholesterol levels.

Foods to avoid

We now know what types of food we should take when we have PMS but knowing what foods to avoid is equally important. Women suffering from PMS should refrain from drinking coffee or those high in fat and sugar.

Sweets those particularly rich in cacao like chocolates release endorphins a powerful mood stabilizer. Just be careful to refrain from milk chocolates and stick to dark chocolates which are a lot healthier.

Keeping it Natural

Let the sunshine in. Nothing beats a gloomy day than the warm glow of the sun. Keep yourself active. Don’t let PMS tie you down, keep yourself distracted by moving around the house. A walk in the park could be a wonderful way of keeping your mind out of the pain and get some much needed fresh air. Try to keep treatments as natural as possible. PMS does not excuse us from giving up on our healthy habits. If you have to crave, then crave for healthy food. This gives us a method of managing PMS while keeping us fit and healthy.

Snack Attack

I was in the office this morning when I suddenly felt the urge to grab something but the clock showed that it was a good 2 hours before lunch. Was this a case of binge or emotional eating? I certainly hope not. First I asked myself, was I feeling any strong emotions, the answer was no. So I struck off emotional eating. Next I asked myself, was I full and just had this uncontrollable urge to eat? Then it struck me, I was so busy attending to my family this morning that I didn’t get the chance to eat a breakfast and I skipped most of my protein.

Our body sends us signals when it needs something, it tells us when we’re thirsty or hungry. Breakfast is the most important meal of the day. It helps our body prepare itself for a grueling day at work and at home.

Skipping important meals could lead to many unhealthy eating habits. Binge eating and overeating are two of the most common problems faced by people who make it a habit to ignore important meals such as breakfast or lunch. The body can only take so much and no manner of will power can stop our body from feeding itself when you strip it from much needed nutrients.

Why Snack?

Sneaking in snacks is an excellent way of keeping our body energized. Aside from our basic meal plan (breakfast, lunch, dinner), planning in between meal snacks helps us stay away from bad eating habits and keeps our blood sugar stabalized. People tend to overeat when they’re hungry. This is the most common reason why women who go on diets constantly fail to live up to their diet plans.

Create a diet plan that includes in between healthy snacks. If you’re having a hard time taking control of your appetite and starting out on a new diet plan, eating snacks helps you transition better into your new healthy lifestyle.

Healthy Snacks

The healthiest snacks are those that keep us full while giving our body the nutrients they need. Keep away from fat-filled snacks that only manage to satiate our appetite without providing any real health benefits.

Avoid over snacking, in between meals could mess up your diet plans so be careful not to indulge yourself with snacks before and after meals. Our body’s has limit on how much food it could turn into energy. Any extra calories are immediately turned into fats so make sure you eat only what your body needs.

Fruits and Vegetables

Perhaps this is not the best kept secret but why do we need to be kept reminded that eating fruits and vegetables is good for our body?Those with a sweet tooth will find fruits to be the healthiest replacement for cakes and chocolates. Most of the fruit’s content is water making it easy for the body to digest and eliminate them. In terms of keeping our appetite satisfied, fruits can make keep our stomachs full just like any type of food. Just because they’re generally composed of water doesn’t mean that they take less space in our stomachs.

The possibilities for turning fruits into snacks are limitless. You could eat them off the shelf or turn them into juices or salads. Fruits are not only good at keeping hunger at bay but also contain huge amounts of antioxidants that eliminate harmful toxins from the body. Not only are you getting your food cravings under control but

Mention the word vegetable to your kids and you’ll elicit all kinds of reactions. It isn’t hard to understand since we too were also guilty of shying away from these food groups when we were kids. The problem with eating vegetables is that we have made them so boring that we don’t find anything appealing about them.

It takes a certain maturity before one could appreciate the health benefits of eating fruits and vegetables. Living a healthy lifestyle of eating the right diet should be fun. A great way of helping us get these food groups down is by preparing them in a fun manner. Fruits and vegetables need not be boring we just have to learn how to prepare them into something fun and interesting.

Taking The Fight Out of Fat Genes

Ever wondered why people have a harder time losing fats while others eat like there’s no tomorrow and still manage to look slim?

We often think of weight gain as a direct result of our eating habits. While much of this is true, there are some other factors that you should include in the weight gain equation. Things like metabolism or genetics also affects how fast we store fats in the body.

Genetics?  Yes, heredity also plays an important role on how fast we gain fat or how much of it is stored in the body. A quick look at your family pictures could give you an idea on what you could look like a few years from now. It isn’t hard to believe since simple traits like eye color or the shape of our eyes could be inherited, so why couldn’t body shape be a trait passed from parents to siblings.

Studies released by the Archives of Internal Medicine have confirmed that a gene called FTO is responsible for the high instances of obesity in people of European descent. More disturbing is that reports have shown that half of all individuals of European ancestry have this gene. This is certainly disturbing and what is more troubling is that individuals who have two copies of FTO genes have a 70 percent more chance of becoming obese.

But all is not hopeless as the same report says that out of the hundreds of people included in the study, those who lived an active lifestyle or exercising had a 100 percent chance of overcoming this gene.

The decision to be healthy will always be a personal choice. This report might serve as an excuse for some of us who are having a hard time of shedding those troublesome fats but doesn’t make the danger of being overweight a little bit less.

Exercise or dieting does not kill the fat gene. Living a healthy lifestyle deprives this gene of its much needed fuel.

Knowing is half the battle and if you suspect that you could be a good candidate for being overweight in the future by studying your family tree then the decision to change your fate is in your hands. Women who might find themselves having an easier time putting on those pounds should look closer at how eating the right diet could help them fight the fat gene.

Frustrating is an understatement when you find yourself unable to control weight gain. This is doubly frustrating when you find your friends eating the same amounts of food but have no problem wearing those cocktail dresses. Everybody is not created equal and much of this could be attributed to our genes.

We will never be able to change the genes that make us but it is also important to remember that we possess the ability to overcome everything that life places in front of us.

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