During an eating plan strategy session with a client she mentioned how much she liked spinach dip, you know, the kind with loads of calories and the wrong kinds of fat. This just made me hungry for spinach dip ( the power of suggestion does it again!)
So I began experimenting with ingredients I had on hand.
In a 'bullet' blender I mixed, 1/1/2 cups low fat cottage cheese, 1 cup plain low fat greek yogurt, 1/2 pack of ranch salad dressing mix (dry) and spinach--I had fresh spinach so I chopped and cooked it and added it to the blender. I estimate it was equal to approximately 1/2 box frozen spinach.
This 'dip' is awesome...(was awesome, I ate it all!) High, good quality, protein, low fat, veggies to boot, what's not to like??
Give it a try for your next get together or even your own private snack attack!
I just got my new samsung tablet.
I have been looking at them for a while, I like the versatility they offer and am excited to see how I can incorporate it into my Personal Training Practice.I'm not really a tech-ie but have see others in action with their tech toys and admire how much they are able to streamline some of the functions of the business. This is all new to me so If you have ideas of how to use this, I welcome your input.
I am always aiming to improve my services. getting up to date with technology can't hurt, right?
I finished my workout an hour ago. I showered, and got ready for work and still, 60 min later I am still not done perspiring and taking deep breaths. this is called EPOC (Excess Post Oxygen Consumption) this is what makes interval training so effective. for the next several hours and up to 24 hours after I finish my workout my muscles are taking in oxygen and burning calories like crazy to recover form the work I did. Makes it hard to get ready for work but you gotta love the feeling of your body getting better, even after the workout is long over. So much more effective than a long boring cardio workout, I did a quick hit 30 min workout that keep my metabolism up even as I go about my day. There doesn't seem to ever be enough hours in the day to get done all that is on my list. but keeping my workout in my schedule is a must. So I get at it, get it done, and reap the benefits for the rest of the day. If you want 2BFit. Choose the right type of workout and see your results take off. Look Good. Feel Good. Live Better! Stacia
Finally the weather was dry enough and warm enough to head out for our first camping trip of the year. Shawnee state park. Offers miles of hiking and biking trails and has a huge lake you can fish or go boating, swim, or just hang out and read a book. Great for relaxing and rejuvinating.
While in the area we went to see the Flight 93 Memorial.. I highly recommend it,
Then for something lighthearted and fun we went to Gravity Hill, Just put your car in neutral and it travels up hill against gravity. weird, fun, unique.a conversation starter for sure.
One of our favorite treats when we go camping is a take off of something I saw from Rachael Ray, Her version was an interesting idea but I felt it was too complicated as well as loaded with fat and calories. So with a few tweeks I began making Blueberry sandwiches. ..The slimmed down version.
High Fiber Multigrain Bread with a filling of light ricotta cheese (protein) and light cream cheese (just a touch), & a bit of stevia, and blueberries. then we grill the sandwiches like grilled cheese, slowly so the ricotta and blueberries get warm and melty... Yum!
We enjoy these all summer long on our camping trips.
Give them a try and let me know what you think. And if you've ever been to gravity hill let me know what your inpression.. alien intrusion, magnetic field or optical illusion.
Look Good Feel Good Live Better!
Now that we have turned the page to a new year, it is time to look at the future and what you hope to acheive in 2012.
In my last post I encouraged you to take stock of what your health goals are for the new year, and then to write them down and determine a plan for acheiving them.
Long term goals will be broken down into manageable, actionable goals. These action goals will be specific steps that will move you toward your bigger ultimate goal.
A brand new resource is now available that can help you set and keep track of these action goals.
Best of all ... it is completely free. Use it a little or alot, just look up nutrition information about a specific food or create an indepth online profile complete with macronutrients, vitimin, minerals, activity level, calories etc. all tailored to your needs and goals.
It will give you recommendations on an eating plan as well as how much activity you need to incorporate weekly according to your personal stats.
If you are unsure how to develop a nutrition plan this is the resource for you.
SuperTracker is now available from the ChooseMyPlate.gov website(choosemyplate.gov/SuperTracker)
If you have begun a weight loss journey before only to get discouraged and quit before realizing the results you seek, Perhaps you simply did not have the proper tools and motivation to get the job done.
If you are unsure how to impliment a fitness plan I can help you develop a plan and motivate you to follow through.
Call me today to discuss your fitness goals and to set up a consultation.
2BFIT Certified Personal Training
And don't forget to check out the Super Tracker, It may be one of the links you need 2BFIT
Happy New Year!
Improving health and fitness is one most popular resolutions for the new year. I know for me it is always at the top if my list. sometimes I am more successful than other times in reaching the goals I strive for. So, what makes the difference??
I read that a goal is a dream... with a plan.
It fine to set an outcome goal... ie I want to wear a size(fill in the blank)... or get down to a certain body fat percentage... But without a plan to get there how will you accomplish that? Within the Outcome goals need to be performance goals or action goals, specific steps you will take that will allow you to acheive your desired outcome. Because again.. without a plan, a goal is just a dream.!
So, action goals are specific steps you will take that will move you in the direction of your outcome goals.
My outcome goal for 2011 was to improve my health and fitness (of course!) But this time I included a specific action goal. The action goal I set for myself was to complete 3 workouts per week every week for the entire year. You might think this was an easy goal for a fitness trainer. But working 2 jobs, writing programs for clients, having a house, and spending the majority of my off time on continuing education, leaves me just as time crunched as the next person.
So, 3 workouts per week at 52 weeeks in the year meant I needed to complete 156 workouts by the end of the year. I further broke ths down into 13 workouts per month.
In January of 2011 I took a callendar and marked each month with the number of workout I will need to have completed by the end of the month to be on track for reaching my goal of 156 workout for the year.
Each time I completed a workout I put an X on that day. At the end of the month I put the number of actual workout completed beside the number of required workouts.
I have to admit, I did occasionally struggle to get my workouts in, lack of motivation,, time, fatigue, and life in general did get in the way. Sometimes the ONLY thing that got me downstairs to workout was knowing I would get to put a check mark on my callendar.
I did not realize how powerful this was to have a written, specific, measurable, goal.
I stayed accountable to my goal and every month (sometimes every week) I counted down the workouts I needed to keep myself on track..
I am happy to report I DID complete my 156 workouts this year and actually surpassed my goal by a few.
Without having the callendar to keep me honest and progressing steadily I would not have remained focused on my goal. And I would have estimated how often i worked out and probably over-estimated thereby cheating myself out of the fitness benefits of the actual workout and the satisfaction of KNOWING I was reaching my monthly goals.
Whether you make "New Years Resolutions" or not The start of the new year is a terrific time to take stock and decide where in your life you will strive for improvement. Be it health, financial, career, or personal relationships.
Decide what is important and where you want to be this time next year. But don't stop there. Set an outcome goal and the steps (action goals ) you will take to get there.
What will your new year look like, and more important what steps will you take to make it your best year yet?
If you are willing, tell me what your goals are and what you plan to do to reach then.Telling another person about your goal gives you accountablity. Having accountability is a powerful motivator. Let me motivate you in 2012.
Look Good, Feel Good, Live Better!
I'm in Virginia to spend the next 3 days immersed in classes at the Personal Trainer Institute.
The trip here was hairy, RT 495... 4 lanes bumper to bumper 10-15 mph for 10 miles and people trying to get to their destination faster by zig-zagging in and out of lanes.... Crazy!
By the time I arived at my hotel I was glad to find my room on the 9th floor.Carrying my bag up 9 flights of steps was a terrific way to burn off some of the stress from driving.
Bright and early tomorrow I will be learning what's new, and how 2.B.Fit, even better.
Live Well Be Fit