Tuesday, January 29, 2013

Latest Snack: Hard Boiled Eggs!

We are all busy and crunched for time, especially during the week, but don't let that be an excuse to not prep yourself with healthy, filling snacks!

My Spring school schedule is in full effect so I often find myself rushing from the gym straight to class!

I am always pretty hungry after a workout and know how important it is to re-fuel your body and muscles. So, my latest easy protein packed snack is hard boiled eggs! 

 

On Sunday night when I am making dinner, I make a separate pot  of boiling water to hard boil a few eggs for the week to come!

Eggs are the most complete form of protein, which makes them a wonderfully filling choice whether you've had a workout or not!

This is super simple and quick and will leave you stocked on snacks for the whole week!

Happy hard-boiling!

Thursday, January 24, 2013

Simple Carb Reminder :)

Last week I posted a mini video about simple carbohydrates. 

There tends to be some negativity surrounding simple carbohydrates, but I want to clarify that there are some simple carbohydrate foods that are a more healthy choice than others.

Of course, one of my favorites, FRUITS! 


Yes, fruits contain simple carbohydrates, but they also provide us with lots of vitamins, minerals and dietary fiber!

Other good choices of simple carbohydrates are dairy products (non-fat/low fat milk, cheese, and yogurt) and fresh, local honey!



Foods containing simple carbohydrates that should be limited in our diet include; sweets, cake, sugary fruit juices and sugary sodas. These foods are high in calories, but provide us with very little nutrients.

  

Just be aware of what you are putting into your body, and make the healthier choice!

Happy Carb-ing!


Tuesday, January 15, 2013

Mini Video: Simple Carbs

Just a little bit on simple carbs for or gym videos!







Check out next week for complex carbs!

Monday, January 14, 2013

Edamame Salad!

My great friend Jess passed this idea along to me, and I made it for the first time on Christmas! 

This edamame salad is a great new twist on a typical salad, and provides a great deal of protein!


I got all of my ingredients at Trader Joe's for this batch:
-2 bags of frozen, pre-peeled edamame
-1 bag of shredded carrots
-1 or 2 Bell peppers
-3 limes (for juice)
-1 bunch/package of cilantro
-1 red onion (optional/not pictured here)

All I used to dress it was Smart Balance Olive Oil blend, the juice from the limes, salt, and pepper to taste! 

This is super easy to prepare and you can play around with all kinds of ingredients and amounts.

The most prep you need is time to thaw out the edamame, while doing so I chopped and diced what was necessary.

You can serve it this way - or what I did was buy a head of butter lettuce to use for wraps! Add a little Tapatio and BAM! Super easy and super yummy!

This dish also keeps really well in the fridge so make a big batch and you have a healthy dish for all week!

Enjoy!
 

Friday, January 11, 2013

Fit Friday: Multiple Muscle Groups: Lunge w/ Twist!


Here's a little fit-tip: multiple muscle group exercises are a great way to maximize your workouts and burn more calories! 

In this post I'll demonstrate how you can turn a regular forward lunge into a multiple muscle group exercise - all you need is some added resistance; dumb bells, a medicine ball, or kettle bell (shown here).

First step: while holding the kettle bell, perform a regular forward lunge. Aim for making 90 degree angles with both legs, and do not allow knee to pass over the front of your toes. 




Next: once in the full forward lunge position, twist your torso (and kettle bell) towards the lunging leg.





Lastly: alternate lunging and torso twists to complete even amounts on each side!

This is a great move to add to any workout! It works legs, glutes, core and arms!

The more muscle groups the better!

Happy Fit Friday!

Wednesday, January 9, 2013

Video: Food Tip Tuesday: Carbohydrates!

video

Check out my Fit Foodie Video on Carbs for my gym Farley's Kickboxing Academy!

We will try to be posting these once a week!

Enjoy!

Sunday, January 6, 2013

Yummy Post Run Egg Sando!

Went for a nice run this morning, and topped it off with a yummy new version of a breakfast sandwich!

I just discovered these English Muffins by Thomas':



They are multigrain and only 100 calories each! I pop one in the toaster oven while I cook up the egg.

I use PAM in the frying pan (which has no calories) and cook the egg up over easy/over medium. I melt a slice of cheese on top (optional).

I sliced up some avo and some romaine lettuce to top it all off:



Super easy, super yummy, and perfect for after my run!

What's your favorite breakfast sandwich style?!




Wednesday, January 2, 2013

New Year, New You!

HAPPY NEW YEAR! 

2012 was a great, lets make 2013 even better!

With some down time over the Holidays, I ended up doing a few work outs at home!

Here was one from the day after Christmas: 

I set my timer to 45 seconds on and 10 seconds off, in sets of 10.
 
45 sec: Jumping Jacks
10 sec: rest
45 sec: Plank to T with hand weights
10 sec: rest
45 sec: Forward lunge and twist with  10lb kettle bell
10 sec: rest
45 sec: Bicep curls with 10lb weights
10 sec: rest
45 sec: squat hops with 1 10lb weight
10 sec: rest
REPEAT!!

This work out only takes about 10 minutes, but is sure to get your blood pumping! You can always do four sets for a 20 minute work out, or make a few adjustments to movements for the next two sets!

Add this workout or something similar to your weekly routine and get your self in shape and feeling great for 2013!