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Wednesday, October 17, 2012

A New Beginning

I want to let everyone know that I'm currently working my my personal training website and in the next two weeks I will have online training available for those of you who are interested! It will be a great way to get your workouts in at home or at your local gym, I will post videos and step by step workouts as well as meal plans and I will personally keep up with your stats weekly. This will be an exclusive program for those who pay. The first month I will be offering a great deal of $100.00 initial sign up fee which includes first months payment, then $50.00 each month after that with NO contracts:)

As for your taste buds I was Mrs. Betty Crocker last night and enjoyed a great meal after my intense spin class.  BTW, if you have never taken a spin class you are missing out.  Forty minutes of high intensity cardio; you'll feel like a whole new person when you leave!

Almond Crusted chicken Stuffed with Mozzarella Cheese
Ingredients
-chicken breast
-almond flour
-egg whites
-mozzarella cheese
-salt
-pepper
-dried basil
-coconut oil
-low sodium marinara sauce
1. flatten chicken breast in between two plastic sheets
2. season to taste
3. in 2 separate bowls add egg whites and almond flour
4. dip chicken in egg whites first and then coat with almond flour
5. fill with cheese and wrap up and top with dried basil
5. place in glass pan in oven at 350 for 20 minutes.  I topped with marinara and cooked on broil for about 5 minutes to make top extra crispy


Gluten Free Lemon Poppyseed Muffins(unbelievably moist and taste amazing)
Ingredients
-1/3 cup coconut flour
-1/4 tsp salt
-1/2 tsp baking powder
-4 egg whites
-1/4 cup agave nectar
-2 tsp of vanilla extract
-4 tsp of lemon zest
-2 tsp of real lemon juice
-1/4 coconut oil melted
-2 tsp of poppy seeds
1. preheat oven to 350
2. combine all dry ingredients and mix
3. combine all wet ingredients except oil and blend
4. slowly mix wet and dry and add in oil, mix well
5. bake 20 minutes, until golden brown!



Monday, October 15, 2012

Happy Monday

Happy Monday! Today is the best day of the week, why not get started with a great cardio workout.  If you are like me you will want to start your week off right and in a positive state of mind.  I always work extra hard on Mondays to make up for my cheat meals on Sunday:)  Here is a quick workout that you can do at home or in the gym.

3 sets of each: Watch Video HERE
excuse how I look, just finished an extremely tough workout;)

Mountain Climbers-30 seconds
Row-20/10 on each arm
Low plank-30 seconds

High plank-30 seconds
Twist-20
Sprint-30 seconds

I can not wait for dinner tonight!
Artichoke and Parmesan Crusted Tilapia!!!!!

Ingredients
-4 tilapia fillets
-2 tbls of Lemonaise
-lemon juice
-pepper
-garlic powder
-1/4 cup parmesan cheese
-1 can artichokes drained and chopped

1. In a bowl mix cheese, lemonaise, and artichokes.
2. Season tilapia fillets
3. Coat fillets and place in glass pan with foil liner
4. Bake at 400 for 10 minutes and broil for 5 minutes.


Tuesday, October 9, 2012

Stuffed Chicken

I just want to say the past week has been tough, I want to stress that I don't diet I just eat healthy.  I truly belive diets don't work.  If i'm training for something specific I may limit myself to certain things but I still eat.  There are unlimited ways to cook food; you just have to find the right way, and once you do, the sky is the limit.

I'm always looking for new ways to spice up chicken. While being on a high protein diet, I go through pounds of chicken breast during the week.  Stuffed chicken is a great way to change it up without making it unhealthy.

Stuffed Chicken
-2 large chicken breast
-2 cups spinach
-1 cup mushrooms
-Mrs. Dash Tomato basil seasoning
-pepper
-1 tsp of coconut oil

1. pre heat oven to 350
2. place chicken in between two plastic wrap sheets
3. beat with a meat beater until flattened
4. season, place aside
5. saute mushrooms and spinach in coconut oil and seasoning
6. place mix in chicken, wrap and secure with toothpick
7. bake in glass pan for 30-40 minutes until chicken is done, be sure not to overcook, can come out dry.

Wednesday, October 3, 2012

Upper Body Workout!!!

Wooooo, so I've been running around like crazy the past few weeks so please excuse my absence .  Our nutrition club: Top Shelf Nutrition will be opening the first of November:), it's crazy how time flies.  I can't tell you how excited I am to start changing lives and getting people healthy!! I have been getting a lot of request for more YouTube channels on how to use weights properly.  I recently posted a  new quick video of an upper body workout, I hope you guys like it! If you don't have access to a gym, these can all be done at home. ( start with just a set of 5lb weights, TJ Maxx is a great place to find cheap workout equipment!)

Upper Body Workout:<------ click to view video

Shoulders- 20 reps each
lateral raises
front raises
shoulder press

Chest- 20 reps each
incline push up(can use your couch or coffee table here) 20 reps
chest press(if you don't have a bench a medicine ball will also work, or even lay on the floor, no excuses;))
close grip chest press

Biceps- 20 reps each
curls
hammer curls

Triceps- 20 reps each
single arm kickbacks
dips(couch, or coffee table will work)