Congratulations to the Back on Track Fitness Challenge winners!

1st place and winner of $550 Cash - Jeff Peterson (11.02%) Lost 27.5 Lbs!!!!
2nd place and winner of a training session, Body Gem metabolism test and BalanceLog nutrition software - Jolene Kidder (9.03%)
3rd place and winner of a massage and a BodyGem metabolism test - Carla Rainone (7.75%)

Honorable Mention and winner of a BodyGem metabolism test - Mary Janda (6.92%)

The next fitness challenge starts in February 2010. Stay tuned for details!!!

Black Bean and Chicken Soup

Serves: 6, 1 1/3 Cup Servings

1 C. Refried Black Beans *
1 C. Organic Chicken Broth
1 C. Organic Pace Picante Sauce, mild or medium depending on preference
1 C. Water
1 C. Canned Black Beans, Rinsed *
1 C. (Approx. 6 ounces) Cooked Chicken Breast, cut into bite sized pieces*
1 C. Frozen Corn
1, 4 oz. can diced green chilies
1 C. Kraft Free (Fat Free) Shredded Cheese (You can substitute low fat cheese if desired!)

*Replace the refried black beans and canned black beans with pinto bean products if desired! Substitute extra lean ground beef for the chicken.

Combine refried beans, chicken broth, salsa and water in a large soup pot. Stir over medium heat until smooth and it begins to gently boil. (Watch the heat, the refried beans can burn easily!) Add remaining ingredients, cooking over medium heat. Stir occasionally until heated through and cheese is melted. This recipe is awesome with extra lean ground turkey or extra lean ground beef instead of chicken! Make this and freeze ahead in a large freezer bag for an easy meal!

Calories: 200
Protein: 21
Carbs: 25
Fat: 1.8

Ratios: 41-51-8

Without Fat Free Cheese (7, 1 1/3 C. Servings)
Calories: 149
Protein: 12.6
Carbs: 20.4
Fat: 1.85

Ratios: 34-55-11

Immune Health and your Lymphatic System

A strong immune system makes you feel balanced, happy and whole. One of the ways to keep your immune system strong is to stimulate the bodies lymphatic system with exercise. The lymphatic system has no central pump and depends on muscle contraction through deep breathing, exercise and manual manipulation to move fluid. Immune system function can be significantly increased, improving metabolism and helping the body to eliminate waste and toxins.
Because lymph cleanses nearly every cell in your body the negative effects of chronic lymph blockages include but are not limited to:
• Frequent cold and flu infections
• Joint pain
• Headache and migraine
• Menstrual cramps
• Arthritis
• Loss of appetite
• Fatigue
• Mood irregularities
• Depression
• Acne
• Cellulite
In addition to exercise, holistic therapies that stimulate lymphatic drainage and assist in detoxification include massage therapy, dry skin brushing and therapeutic showers. Your immune system function can be significantly enhanced, improving metabolism and helping the body to eliminate waste and toxins.

Pumpkin Pie Bars

1 c. Low-fat Graham Cracker crumbs (crumbs can be made in food processor)
*Note: Gluten Free Graham cracker crumbs work great! Try “Out of the Breadbox” brand!
2 Tbsp, Land-O-Lakes light butter, melted (or substitute with brand of choice)
4 Egg whites
15 oz. can solid pumpkin
14 oz. can fat free sweetened condensed milk (not evaporated!)
1 Tsp. pure vanilla extract
2 Tsp. pumpkin pie spice
½ Tsp. salt
½ C. fat-free whipped topping


Preheat oven to 425º. Spray an 8 x 8 inch baking dish with non-stick cooking spray. Combine graham cracker crumbs with melted butter and mix well. The crumbs should almost stick together. Pour the mixture into baking dish. Press into a crust, using waxed paper.

In a large bowl, mix egg whites, pumpkin, condensed milk, vanilla, pie spice and salt until well combined. Pour mixture over crust and bake 15 minutes. Reduce heat to 350º and bake an additional 30-35 minutes or until a knife inserted in the center comes out clean. Cool, then slice bars. Serve with ½ TBSP fat-free whipped topping on each piece.

Serves: 16
Calories: 117
Protein: 3
Carbs: 21
Fat: 2

Ratios: 10-74-16

Elegant Cranberry Chicken

1 c. Kraft Free French Style Fat Free Dressing
1, 16 oz can Ocean Spray Whole Berry Cranberry Sauce
1 Pkg. (4 TBSP) Lipton Onion Soup Dip Mix (1 Envelope from a package of 2)
4, 4 oz. Boneless, Skinless Chicken Breasts

Preheat oven to 350º. Spray an 13 x 9 inch baking dish with non-stick cooking spray. Place chicken in the baking dish. Mix the dressing, cranberries and soup mix together in a medium size bowl. Pour cranberry mixture over the chicken. Bake for approximately 30 minutes. (Juices should run clear from chicken or check with a meat thermometer.)
This recipe also goes well with Cornish Game Hens. Cook hens according to package directions. Pour sauce over hens during the last 30 minutes of cooking!

Serves: 4
Calories: 444.9
Protein: 35.5
Carbs: 66.5
Fat: 4.1

Ratios: 32-60-8

Staying Healthy During the Holidays..........

Staying healthy through the holiday season is a challenge and I strongly believe that there are two tips that are the most critical. Staying on track with a healthy diet and maintaining a regular exercise program are key. You also need to make sure you are getting adequate rest and are paying attention to keeping a good balance in your schedule. Some people would tell you to avoid stress but they obviously live in an alternate universe!

Exercise activity is as crucial now as it is in any season. Working with weights and doing aerobic exercise are vital to staying fit and strong to support immune function and circulation. A strong, healthy body is less likely to get sick. As the weather cools, stretching is even more important, as is having indoor exercises we can do. Yoga, Pilates and other flexibility-enhancing movements are helpful at keeping us youthful. Strength training offers benefits beyond physical strength. It improves bone density, weight maintenance, boosts your metabolism, improves self image, strengthens the heart and circulatory system and prepares you for physical activity and reduces stress! It’s also important that you take time to relax and recharge your body with adequate sleep to assist in exercise recovery. Make time for your workouts and don’t cheat yourself on this during the holiday season.

Good nutrition supports our health and immune system during times of stress. Eat a diet that is low in refined carbohydrates and sugar. It decreases blood sugar fluctuations and helps us to maintain a healthy weight. Eat 5-6 small meals a day that are low glycemic and include protein, which supports muscle growth and keeps your blood sugar stable. If you feel tempted to eat the M & M’s at the office, try a handful of nuts instead. Immune supportive nutrients can help us prevent common illnesses and assists our body in detoxification. USANA health pack 100 offers exceptional immune system support by supplying Optimal Daily Intake amounts of vitamins, minerals and antioxidants. (There is a link to USANA on the right of the page!)

Stay healthy and enjoy the holidays!

Exercise Benefits for Type II Diabetes

Type II diabetes has both a genetic and environmental trigger. In people who are prone to type II diabetes, cells reduce the number of receptor sites for insulin if the amount of insulin in the bloodstream increases. That is, if the body makes more insulin, cells changes so that they are less, rather than more, able to respond to it.

When overweight people with a hereditary tendency towards diabetes become inactive, diabetes can result. Even while cells all over the body are losing their ability to respond to insulin, fat cells undergo changes that make them accumulate fat more readily and release them more slowly, compounding poor circulation caused by lack of exercise. As fat cells become stuffed with triglycerides, even if sugar reaches them, they can’t process it. Gaining weight becomes easier. The muscle cells are forced to do more and more of the work of keeping blood sugar levels normal, even while their own insulin resistance eventually forces them to use fats and their own proteins for fuel.

If you do not manage your type II Diabetes, you will probably have to take insulin injections. Most type II diabetics have a grace period of about five years before they effectively become type I diabetics if they do not rigorously control blood sugars and exercise. Even when people have a genetic tendency towards type II diabetes and become overweight, however, diabetes is not necessarily inevitable.

Vigorous daily exercise maintains circulation. If increased circulatory health keeps the blood flowing, the fat cells that use insulin to “catch” circulating glucose and turn it into fat can keep blood sugar levels normal. Expanded muscle mass, from exercise, also enables muscle cells to use more glucose and keep bloodstream glucose levels low.

Exercise improves many parameters of diabetes. Physically trained diabetics experience many benefits: enhanced insulin sensitivity with a consequent diminished need for exogenous insulin, improved glucose tolerance and reduced total serum cholesterol and triglycerides with increased HDL levels and improved weight loss in obese diabetics. Exercise should be carefully adapted to the fitness of the diabetic patient and should be avoided during periods of hypoglycemia.

Healthy Baked Oatmeal

Serves 6

2 C. uncooked oats, quick or old-fashioned
¼ C. Brown Sugar
1 tsp. baking powder
½-1 Tsp. ground cinnamon (depending on your preference)
1 ½ C. non-fat milk (or water if lactose intolerant)
½ C. unsweetened applesauce **see below
2 Tbsp. Butter, melted
1 large egg, beaten
1 tsp. vanilla extract

**You can use baby food applesauce or baby food pureed prunes in place of the regular applesauce.

Optional additions:
1/3 C. raisins
1/3 C. berries or desired fruit
¼ C. chopped walnuts
¼ C. slivered almonds.


Preheat oven to 375º.
In a medium bowl mix the first four ingredients. Add the milk, applesauce,
melted butter, egg and vanilla to the dry ingredients; stir well. Pour the oat mixture into an 8x8 square pan sprayed with non-stick cooking spray. Bake at 375º for 25-30 minutes until center is firm and oatmeal is light-golden brown. Serve warm. Freeze individual portions and microwave as needed!

Calories: 167
Protein: 8.6
Carbs: 30.5
Fat: 5.8
Ratios: 17-58-25

The “411” on workout techniques.........

If you’ve trained for any period of time, you may have heard some of the advanced workout terms and techniques used by trainers and coaches. Consider this a crash course in demystifying some of the techniques and principles in training programs!

Supersets: This is when you do one exercise right after the other with little to no rest until after you complete both exercises. This usually consists of two antagonists (opposite) movements. (For example, bench press for chest and bent over rows for back.)

Trisets: This is a group of three exercises done one after the other with little rest in between. Trisets can be utilized to work different areas of the same muscle from different angles or it can be used to work three different muscle groups. Many trainers refer to this as a superset.

Pyramid Training: In this training, you would follow a high rep/low weight progression to heavier weights and fewer repetitions. You would start with a warm-up consisting of high reps and low weights, and then you would decrease the reps and add additional weight.

Circuit Training: This is a great way to get your cardiovascular training while performing your weight training workout. You start by doing one exercise after the other without resting. Structure the circuit so the most challenging exercises are placed early in the circuit and the least challenging are placed later in the circuit. This is great for improving general fitness!

Next month we will be addressing high-intensity training terms that are used by many athletes and bodybuilders! Stay tuned!

Whats lurking in my body care products?

When you get a chance, check out the labels on the bottles of skin care products you currently use. You might find that your personal care products contain one or more potentially dangerous carcinogenic ingredients. These chemicals may not cause cancer by themselves and can potential become carcinogenic by-products when they react with other chemicals in a product. Most cosmetics and personal care products contain more than three dozen hidden carcinogens.
This is just a sampling of the most common, unhealthy ingredients found in body-care and cosmetic products:

Mineral Oil – This is also called paraffin and petrolatum. Mineral oils are deceptive, because they can form a coat on your skin which keeps in moisture and makes your skin look younger and smoother. But mineral oils clog your skin pores which can lead to dryness, premature aging and other problems with your skin.

Petrolatum – Petroleum products can coat the skin like plastic, clogging pores and creating a build-up of toxins, which in turn can accumulate and can lead to dermatologic issues. They can slow cellular development, which can earlier signs of aging. These have been linked to cancer and disruption of hormonal activity.

Parabens – These ingredients are widely used as preservatives in the cosmetic industry. Studies implicate they have a connection with cancer. They have hormone-disrupting qualities – mimicking estrogen – and can interfere with the body’s endocrine (glandular) system.

Phenol carbolic acid– This is found in many brands of lotions and skin creams. This can cause circulatory collapse, paralysis, convulsions, coma and even death from respiratory failure.

Propylene glycol – This ingredient is used as a moisturizer in cosmetics and a carrier in fragrance oils. It’s been shown to cause dermatitis, kidney or liver abnormalities, and may inhibit skin cell growth or cause skin irritation. Propylene glycol is a petroleum plastic that can easily penetrate into the deeper layers of the skin potentially weakening cellular structure.

Acrylamide– An ingredient found in many hand and face creams, and has been linked to mammary tumors in lab research.

Sodium laurel or lauryl sulfate (SLS), also known as sodium laureth sulfate (SLES)– These are harsh detergents that have been found in car washes, engine degreasers, garage floor cleaners. They are found in over 90% of personal care products! Sodium laurel sulfate breaks down the skin’s moisture barrier, easily penetrates the skin, and allows other chemicals to easily penetrate. Combined with other chemicals, it becomes a “nitrosamine”. (A potent class of carcinogen!) It has also been linked to hair loss. Sodium laureth sulfate is sometimes disguised with the labeling “comes from coconut” or “coconut-derived”.

Cocomide DEA – This is one of the most dangerous chemicals that many people are are using every day and are not being told about how dangerous it is. This is a hormone-disrupting chemical and is known to form cancer causing nitrates and nitrosamines. It can cause cancer, nervous system damage and birth defects.

Loramide DEA – This is a hormone-disrupting chemical and is known to form cancer causing nitrates and nitrosamines. Dr. Samuel Epstein, Professor of Environmental Health at the University of Illinois said, "repeated skin applications of DEA-based detergents resulted in a major increase in the incidence of two cancers - liver and kidney cancers".

Talc – This is found in cosmetics and personal care products. It is chemically similar to asbestos. Talc has been shown to cause cancer of the ovaries and uterus.

Toluene – This is a toxic poison! It is very dangerous and harmful or fatal if swallowed! It is also harmful if inhaled or absorbed through the skin. Made from petroleum or coal tar, and found in most synthetic fragrances. Chronic exposure linked to anemia, lowered blood cell count, liver or kidney damage, and may affect a developing fetus. Butylated hydroxytoluene (BHT) also contains toluene. Other names may include benzoic and benzyl.

Dioxane– This chemical is found in compounds known as PEG, Polysorbates, Laureth, ethoxylated alcohols. It is common in a wide range of personal care products. The compounds are usually contaminated with high concentrations of highly volatile 1,4-dioxane, easily absorbed through the skin. Dioxane’s first reported in 1965 as a carcinogen and later confirmed in studies (including one from the National Cancer Institute) in 1978. Nasal passages and liver are most vulnerable to this chemical. Dioxane is a synthetic derivative of coconut. Watch for hidden language on labels, such as “comes from coconut”.

Your best option is to switch to skin care products made of plant names you recognize, pronounce, and possibly eat. At the very least, you should read the label and find a product with a lower “chemical load”!

If you are looking for a great reference to chemical health threats in our personal-care products, check out the book Toxic Beauty by Samuel S. Epstein, M.D.

Take your fitness to a new level!

I always enjoy receiving testimonials and success stories. My client, Linda Koch sent this e-mail in July and I wanted to share it with everyone. She has worked very hard and I feel privileged to be part of her success!

Hi April,

Thanks for your email. I will definitely think about the fitness challenge contest.

I had a little challenge of my own yesterday. Here I am (with my friend Jas) at the top of Mt. Emmons. Since you have a lot to do with my success of finishing it, I am sending you this photo. I will say I was proud of myself. I couldn't have done it with out your guidance.

Thank You April!

Linda Koch

Chicken Caesar Wrap

Serves 1

4 oz. chicken breast, cut into cubes
1, 10” whole wheat tortilla
1 c. romaine lettuce, chopped
1 Tbsp. low fat Caesar dressing
1 Tbsp. parmesan cheese, grated

Chop chicken into bite size chicken. Place chicken and lettuce in tortilla. Top with dressing and parmesan.


Calories: 418
Protein: 36
Carbs: 43
Fat: 10
Ratios: 36-42-22

Do you have good manners in the gym?

Whether you are a veteran gym rat or a newbie, it’s good to know basic health club etiquette. Although health clubs have a code of conduct, every gym has unwritten rules that help show respect towards other members.

1. Always carry a towel. Wipe sweat off the equipment and benches with a towel or anti-bacterial wipes provided by the gym. It’s really gross to sit in someone else’s sweat!
2. Share the equipment. When resting between sets, don't camp out on the machine. If someone asks, let them do a set in between during your rest period. If you're on your last set and ready to complete it, go ahead. If someone's standing near a machine, ask if they are using it before you get on.
3. Put the weights back where they belong. Return all the weight plates, and return the dumbbells to their spot on the rack. Make sure they are secure on the rack so they don’t fall off and injure someone.

4. Don't drop your weights. Carefully place the weights on the floor when you're finished with a set.

5. Don't crowd people. Respect personal space. Leave some space for the person next to you to lift his or her arms in all directions. If you are less than an arms length away, you’re too close!

6. Minimize cell phone usage. In the gym, you're cell phone conversations are interrupting the concentration of people trying to work out. If you have to have your phone with you at least turn the ringer to "vibrate" and tell the caller you'll get back to them.

7. Wear clothes that cover your body. This is also showing respect to others. Not everyone wants to look at your bulging biceps, outdated short-shorts or over exposed cleavage.

8. Skip the gym when your sick with a contagious illness. Your spreading a lot of virus on the machines and giving it to the rest of us!

Join the Back-On-Track Fitness Challenge!

Beginning August 24th the 2nd Annual "Back on Track" fitness challenge will kick-off! This is a great way to get back on track after the busy summer schedule, improve your physique and have a chance to win some cash and great prizes!

Details of the challenge are as follows:

* Preliminary weigh-in and measurements are performed between August 17th and August 24th, 2009.

* The challenge will run August 24th through November 15th, 2009. Final weigh-ins will be the week of November 15th, November 20th. Winners and final results will be posted on November 21st, 2009. Each participant will weigh in weekly at my gym and will be measured monthly.

* The participant with the largest percentage of weight loss will be awarded with the first place cash prize. Second place will win a BodyGem metabolism test, BalanceLog Nutrition software and a complementary personal training session.

* The percentage will be calculated by utilizing your starting body weight divided by the total weight lost during the challenge. If there is a tie for the percent of weight lost (for first place), the participant with the most inches lost will be awarded the first place prize.

* Progress posted weekly on the participant blog! (Details will be given once contest begins!)

*Participants must purchase a 12 week package plus contribute $50 to the cash grand prize. The 12 week package includes weekly 1 on 1 sessions, workout plans and nutrition program.

If you want to start to challenge, please call or e-mail me to schedule your weigh-in and measurement appointment beginning the week of August 16th. Current clients that are interested in participating can be measured at their regularly scheduled appointment that week.

I'm excited to get started and see your individual results!

Honey Glazed Tuna Steaks

Serves 6

6, 4 oz. fresh sushi grade tuna steaks
4 Tbsp. soy sauce or wheat free miso sauce
2 Tbsp. crushed garlic
¼ C. raw, unfiltered honey
2 Tbsp. brown sugar
1 Tbsp. olive oil

Combine the soy sauce and garlic in a one gallon zip lock bag. Add the tuna steaks to the bag and marinate for 2-3 hours or overnight.

Mix the honey, brown sugar and olive oil in a small bowl. Set aside for grilling.

Pre-heat the grill on medium heat. Grill the tuna steaks for 3 to 5 minutes per side, basting with the honey mixture during cooking. Recipe is designed to sear the outside and leave the inside a little pink. Cook to desired internal temperature as individual preferences may vary.

Calories: 206
Protein: 27
Carbs: 16
Fat: 3.6
Macronutrient ratios: 53-31-16

What are antioxidants?

The word antioxidant is continuously featured in articles about health and nutrition. But what is an antioxidant? In short, it is nutrient or substance naturally present in vegetables and fruit that protects the body from free radicals. The next questions we should ask is what are free radicals and why are they to be feared? One easy explanation is that free radicals are oxygen species with a missing electron. This means that free radicals are extremely reactive, unstable and possibly devastating to your health. They can damage DNA, destroy cell membranes and oxidize LDL. Our bodies naturally produce free radicals through the use of oxygen for energy production in our cells. We also create excess free radicals during stress, disease and inflammation.

Antioxidants act as free radical scavengers and repair damage done by repairing and preventing damage done by free radicals. Antioxidants protect our bodies from the free-radicals exposed to in the environment and that are produced as a by-product of metabolism. Over time exposure to harmful free radicals can damage cellular health and may contribute to the aging process. Diseases such as diabetes, cancer, heart disease, macular degeneration along with other degenerative diseases are all affected by oxidative damage.

Antioxidants are synergistic and we need a combination of antioxidant rich foods to get the most benefit! A nutrition plan that contains plenty of fruits, vegetables, whole grains and nuts can supply antioxidants your body needs.

Examples of antioxidants in foods:

Tomatoes – Cartenoids, Beta-Carotene, Lycopene, phenolic acids, potassium.
Onion – Flavenoids, organosulfers, allicin, diallyl disulfide, quercitin.
Garlic – Saponins, organosulfurs, allicin, quercitin, diallyl disulfide.
Carrots – Cartenoids, beta-carotene, lycopene, phenolic acids.
Kidney Beans – Saponins, phytosterols.

Keeping antioxidant levels in your body higher than the amount of free radicals present is crucial to disease prevention. Antioxidants may also enhance the immune system and lower the risk of infection and cancers. Studies show that nutritional supplements enhance the diet and fill in gaps when nutrition is less than perfect. It appears that multiple antioxidant vitamin supplements, coupled with diet and lifestyle modifications can improve the efficacy of standard and experimental cancer therapies.

About USANA Health Sciences……..

Part of the curriculum for a Bachelor of Science in Holistic Nutrition is learning to create vitamin and mineral therapy programs for clients. I studied RDI’s (Recommended Dietary Intake established by the US government), the ODI’s (Optimum Daily Intake, which is higher than the RDI’s, and were established by nutritional pioneer Dr. Shari Lieberman, Ph.D.) and the PDI’s (Performance Daily Intake are guidelines established for Athlete’s based on science of both nutrition and sports nutrition.) As if that wasn’t enough, I studied each individual vitamin, mineral and amino acid, their food sources and their roles in our body.

Clients have continually asked me what supplement brands are good. With so many on the market, it can get both confusing and expensive. The last thing you want is to spend you hard earned money on supplements only to find out they don’t break down in your body or don’t contain everything listed on the label. My family utilizes supplements for health and sports performance and I began a quest to find the best products available.

A friend told me about the Nutrisearch Comparative Guide to Nutritional Supplements by Lyle MacWilliam, MSc, FP. Companies (over 1500) voluntarily submit their vitamins for extensive testing. This is a great scientific, un-biased study that compares product quality through independent laboratory analysis. If a company receives the NutriSearch Gold Medal of Achievement you have the assurance that what they say is on the label is truly in the bottle.

This is the reason I decided to recommend USANA Health Sciences products to my clients. USANA received the Gold Medal of Achievement for product and manufacturing quality. Their products comply with pharmaceutical GMP (Good Manufacturing Requirements) which require strict manufacturing procedures. Very few companies meet this high quality and standard. I did my own research and found that USANA’s HealthPak 100 meets the ODI recommendations as well as most of the PDI’s. Impressive!

USANA offers exceptional vitamin and nutritional products for active adults, athletes, children, teens and seniors. I offer free consultations to help you get started on the path to excellent health using USANA. Check out my website for more information!
http://www.fitnesselements.usana.com/

Quick and Healthy Chicken and Asparagus Stir Fry

Serves: 4


Ingredients:

1 Lb. boneless, skinless chicken breast
2 C. Asparagus, cut into 1” pieces
1 whole, sweet onion, sliced
1 tsp. crushed garlic
1 TBSP Sesame Oil
1 TBSP light Soy Sauce
1 TBSP lime juice
1 tsp. brown sugar


Cube raw chicken into 1” pieces. Spray a large nonstick skillet with Pam spray, adding the garlic and chicken. Cook chicken on med-high heat until thoroughly cooked. Set aside in a medium bowl.

Combine the lime juice, soy sauce and brown sugar in a small bowl and set aside. Wipe out the skillet and add non-stick spray. Heat on medium high heat and add onions. Cook for 4-6 minutes and add the chopped asparagus and sesame oil. Cook approximately 5-7 minutes until the asparagus is tender crisp. Add the chicken back to the pan and pour the soy sauce mixture over the stir fry. Mix well, warming chicken with the vegetables. Serve immediately!

*Note: This recipe is great with cooked shrimp instead of chicken!

Per Serving: (1/4 recipe)
Calories: 261
Protein: 38
Carbs: 8.5
Fat: 8
Ratios: 59-13-28

Kick up your cardio with interval training!

Interval training is best described as incorporating and alternating higher intensity exercise with lower intensity ones. This method is a great way to stimulate and speed your metabolism. This training involves alternating short bursts of intense activity with a less-intense form of the original activity.The great advantage to interval training is that you don’t have to work out for long periods of time.

Here are a couple of examples of interval training:

Treadmill
Set speed at or around 3 – 3.5 MPH

Minute 1-5 = 3% Incline
Minute 6-8 = 4% Incline
Minute 9-10 =5% Incline
Minute 11-13 =6% Incline
Minute 14-16 = 7%
Minute 17-19 = 6%
Minute 20-22 = 5%
Minute 23-25 = 4%
Minute 25-30 = 3%

Bike
Set bike intensity at level appropriate for your fitness level

Minute 1-5 = Warmup (Suggestion would be to start at 70 RPM)
Minute 6 = Start intervals, pedaling at 90-100 RPM
Minute 7 = Active recovery at 70 RPM
Minute 8 = Pedal at 90-100 RPM
Minute 9 = Pedal at 70 RPM
Minute 10-27 = Repeat the above cycle
Minute 28-30 = Cool down around 50 RPM

In these examples, you are performing cycles alternating higher intensity training with lower intensity training. If you’re at a more advanced fitness level, then you’ll need to adjust the speeds and incline accordingly to make sure the intensity is demanding for your fitness levels.

If you are designing an interval training program you need to consider the following variables:
· The duration (distance or time) of your interval
· The intensity (speed) of your interval
· The duration of your rest or recovery interval
· The amount of repetitions of each interval

Some additional benefits are:
· There is less joint impact training at an incline or cycling while burning the same or higher calories as high-impact running on a flat surface.
· Training at an incline with slower speeds can reduces the risk of injury while still offereing cardio benefits.
· Incline training recruits more muscles than training on a flat surface.

Strawberry and Chicken Spring Salad

Serves 1

4 oz. Pre-Cooked, cubed chicken breast
4 C. Romaine lettuce, chopped (or greens of choice)
4 Strawberries, washed and sliced
1/4 oz. (approx. 5) Chopped Walnuts
2 TBSP. Girard’s Fat Free Raspberry Dressing

Combine all ingredients in a medium salad bowl. Toss and enjoy!

Calories: 335.7
Protein: 41
Carbs: 22
Fat: 9.3
Ratios: 49-26-25

Spring is a great time for cleansing!

According to holistic practitioners, spring is an ideal time to consider a body cleanse. Though there are many ways to cleanse the body, people often start with some of the most drastic and difficult cleanses instead of starting gently. If you’re considering a cleanse, start with your diet. Eating clean, easily digested foods that are high in fiber, will assist in digestion and help cleanse debris from your digestive tract.

One simple thing you can do to is squeeze half of a lemon into a glass of warm water and drink it first thing in the morning on an empty stomach about 30-60 minutes before a meal. This helps detoxify your liver, alkalize your body (by balancing your PH levels) and loosen mucous from your esophagus. You can also add the lemon to a cup of green tea for antioxidant benefits.

A sample cleansing nutrition plan would look like the following:

Sample Nutrition Program for Detoxification
Digestive Health and Alkalizing

BREAKFAST (Meal 1)
Oatmeal (or Brown Rice) 1/2 Cup
Almond or Rice Milk, Unsweetened, 4 Oz
Veggies, raw 1/2 Cup
Fruit, Orange, 1 Med

A.M. SNACK (Meal 2)
Rice Protein or Goat Milk Whey, 2 TBSP Dry Powder
Almond Milk, Unsweetened, 4 Oz
Udo’s Choice Oil Blend, 1 TBSP
Wheat Grass, 1 Shot or Tablets

LUNCH (Meal 3)
Green Lentils, 1/2 Cup
Vegetables, 1/2 Cup
Brown Rice, 1/2 Cup
Plain Yogurt, 1/2 Cup
This is good mixed together with a little garlic powder and cayenne pepper!

P.M. SNACK (Meal 4)
Rice Protein or Goat Milk Whey, 2 TBSP Dry Powder
Almond Milk, Unsweetened, 4 Oz
Udo’s Choice Oil Blend, 1 TBSP
Wheat Grass, 1 Shot or Tablets

DINNER (Meal 5)

White Fish, Wild, Not Farmed, 4 oz
Asparagus or Low Carb Veggie, 1/2 Cup
Salad, Romaine (or your choice), 2 Cups
Lemon Juice for salad, 1/2 Lemon

P.M. SNACK (Meal 6)
Apple, 1 Med


PLEASE NOTE: You should obtain permission from your physician before starting a new nutritional program. This sample is not prescriptive and is used as an example only!


Reasons you may want to start a detoxifying regimen:

1) You eat too may refined foods and sugar.
2) You eat excessive amounts of unhealthy, fatty or rich foods.
3) You are overeating and failing to chew food more than once or twice per mouthful.
4) You ingest food chemicals, pesticides, and are exposed to environmental toxins.
5) You regularly consume alcohol, caffeine, and nicotine.
6) You utilize prescription drugs, over-the-counter, and/or recreational drugs.
7) You lack fiber and whole foods in your diet.
8) You lack fresh fruits, vegetables, whole grains and legumes in your diet.
9) You eat too many different foods at a time and doing so over the course of many years causes a chronic breakdown in digestive function and health.

There are many alternative therapies that support optimal health and detoxification. Massage therapy helps stimulate lymphatic drainage and eliminate toxins. Dry skin brushing can also stimulate lymphatic drainage and can easily be performed at home with a natural vegetable bristle brush before showering. Exercise, sauna therapy, acupuncture, ionic foot cleansing and therapeutic showers are additional ways to eliminate toxins and improve your overall health. For more information and education about detoxification, please feel free to call or e-mail me for a consultation!

Featured recipe for February

Chicken with Black Bean Salsa

Serves 4

1 lb. organic chicken breasts (3-4 Breasts)
1 Can Organic black beans, (DO NOT Drain juice from beans)
½ C. Organic salsa
1 Tsp. Minced Garlic (or more if desired)

In a medium size bowl, mix black beans, salsa and garlic, set aside. Place chicken in 13x9 inch pan sprayed with non-stick spray. Pour bean mixture over chicken. Bake at 350 degrees for 30-40 minutes until chicken is no longer pink. (Check at 30 minutes to prevent overcooking!)

Serve with Fat free sour cream if desired!

Per Serving:

Calories: 240.5
Protein: 32.5
Carbs: 18.75
Fat: 3.4
Ratios: 55-32-13

Benefits and Tips on Hiring a Qualified Personal Trainer

Benefits of hiring a personal trainer:

1. Motivating Clients

One reason people benefit from a personal trainer is that they lack motivation to stick to a consistent exercise program. Certified personal trainers can provide education, structure and accountability, and help you to develop a lifestyle that encourages fitness and health.

2. Individualized programs

A professional trainer will work with you to plan a safe, efficient program that considers your needs and enables you to reach your fitness goals. If you have chronic health conditions, injuries or training goals (running a marathon, for example) the trainer will be able to plan your program according to your needs.

3. Time Efficiency

Trainers will help you focus on results and stop wasting your time with inefficient workouts. A personal trainer creates a personalized plan that will help you get maximum results in minimum time.

4. Sport Specific skills

If you participate in a particular sport, a personal trainer can help you improve your skills by showing you training techniques specific to your sport. The trainer will help you improve not only your strength and endurance, but your agility and mental focus.

5. Exercise for beginners

If you are an beginner to fitness, a personal trainer is the ultimate coach. A good trainer will introduce you to simple, effective routines and build your knowledge and confidence.

6. Breaking through plateaus

If you are stuck in the same routine and want to break out of a rut, a personal trainer is a great solution. A good personal trainer will jump start your motivation, nutrition and fitness routine.

7. Workout Safety

A personal trainer watches your form, monitors your progress and can provide objective feedback about your strengths and limitations. Most of us tend to ignore some of the signals our body provides. Some people either give up too soon or push through pain. Because a personal trainer can watch and critique what you are doing, they can help you safely and effectively perform your workout.

8. Working out at home

If you don't have interest in going to a gym and have a hard time knowing what to do with your home equipment, a personal trainer can create fitness programs you can perform safely in your own living room.

9. Lose Weight

The number one reason people hire personal trainers is to lose weight and get into shape. A trainer can keep you on track and help you realize your goals of fat loss and muscle building.

Tips in finding a qualified personal trainer:

1. Trainer should be certified by a nationally recognized organization such as American College of Exercise, American College of Sports Medicine or International Association of Sports Sciences. There are many more certifying agencies and it is important that the certifying company requires continuing education and re-certification. Having a degree in a related physical science or related medical field are an added bonus!

2. The trainer should have a current CPR certification.

3. A trainer will have references from other clients if requested.

4. Trainers should have liability insurance.

5. Trainers should have clear billing procedures, pricing and cancellation policies.
Are the trainer’s fees in line with their experience and education?

6. Does the trainer provide workouts in writing and explain the program?

7. Can the trainer provide nutritional education to help you reach your goals?

8. Can the trainer provide you accountability, goal planning and progress reports? Accountability and an effective tracking system are important to obtaining goals!

9. Do you feel comfortable with the trainer and feel that they are someone you get along with?

If yes to all the above, you’re on the right track to hiring a qualified personal trainer!

Announcing the Back on Track Fitness Challenge Winner

Congratulations to Louise Wilson of Broomfield, Colorado for winning the Back on Track Fitness Challenge! The contest was final December 5th, 2008. It ran for a total of 16 weeks and had 9 participants.

Louise lost 15 pounds and 11 inches during the challenge! Whats her secret? She consistently followed her workout plan and kept a food journal!

Great job Louise!

Keeping a Food Journal for Successful Weight Loss

One thing I've learned as a trainer and nutrition consultant is the importance of keeping a food journal. My clients will tell you that I border on "nagging" them about the importance of journaling, yet those who follow this advice are very successful at reaching their weight loss goals!

According to a recent study from Kaiser Permanente's Center for Health Research, keeping a food diary can double a person's weight loss results. The findings from one of the largest and longest running weight loss trials ever conducted, were published in the August 2008 issue of the American Journal of Preventive Medicine. The study tracked approximately 1,700 overweight or obese men and women across the country, at least 25 years of age. Participants were encouraged to keep a food journal as well as use such weight-loss maintenance strategies as calorie restriction, weekly group sessions and moderately intensive exercise. Participants that kept a food journal six or seven days a week during this six-month study lost an average of 18 lbs., compared with an average of 9 lbs. lost by non-diary keepers. Participants attended weekly group sessions that encouraged cutting back on calories and moderate exercise of 30 minutes per day. The participants also were encouraged to consume a low-fat, healthy diet rich in fruits and vegetables and to keep a daily food diary of what they ate.

The food diaries helped people to see where their extra calories were coming from, and helped them to recognize the hidden calories in foods. One of the biggest effects of the diary is that it can help people realize when they’re eating out of boredom or stress. Using the food journal is a great strategy that can help people be more conscious of what they are eating. It is also a valuable accountability tool when working with their trainer or health professional!

Quick and Easy Breakfast!

Peanut Butter Banana Protein Shake

1 Scoop Vanilla Whey Protein Powder
½ Banana
¼ C. Old Fashioned Oats
1 Tsp. Organic Peanut Butter
½ C. Non-Fat Milk, or ½ C. Unsweetened Vanilla Soy Milk
½ C. Water (add additional ½ C. if not using Milk or Soy)
1 C. Ice

Mix all ingredients in blender until smooth. Serves 1.

With Non-Fat Milk
Calories: 334

Protein: 31
Carbs: 39

Fat: 6

37-47-16

This recipe makes a great breakfast or pre/post workout shake!