Sunday, September 20, 2009

Fastest Chicken Stir Fry

Fastest Chicken Stir Fry

Think you don't have enough time to cook a healthy meal? Think again. This healthy and delicious chicken stir fry takes only minutes to make. Instead of chopping the vegetables yourself, this recipe calls for pre-chopped ingredients found in the produce section of your grocery store. Skip the take out line tonight and try this recipe instead.

Yield: 6 servingsHere's what you need...

1 teaspoon olive oil
1 teaspoon chopped garlic
1 cup asparagus, cut into 2 inch segments
1 (16 oz) package pre-chopped stir fry vegetables
1 (10 oz) package shredded cabbage
1 cup chopped pineapple
1 cup chopped cooked chicken breast
3/4 cup teriyaki sauce

Heat the olive oil in a large skillet or wok. Add the garlic. When the garlic is browned add the asparagus. Stir fry for 5 minutes or until the asparagus turns bright green.
Add the chopped stir fry vegetables, cabbage, and pineapple. Stir fry for 5 minutes or until the vegetables are tender.
Add the cooked chicken pieces and mix in the teriyaki sauce. Stir fry for another minute, until the sauce is evenly distributed.

Nutritional Analysis: One serving equals: 117 calories, 1.8g fat, 15.8g carbohydrate, 4g fiber, and 10.7g protein.

20 Universal Rewards of Exercise

21 Universal Rewards of Exercise

The number one reason that most people are out-of-shape is that they don't exercise enough. I've often wished that I could give each and every one of you a personalized pep talk to get you up off the couch and into the gym, day after day. So here's my pep talk in bullet form - 20 rewards that you will gain from regular exercise. Do yourself a favor and print this list and post it where you'll see it every day. When you need motivation or encouragement simply read over this list and feel your motivation soar.

1. You'll reset your body: Exercise has been described as a giant reset button. A good workout will block appetite swings, improve your mood and even help you sleep.
Your clothes will fit better: Consistent exercise will tone and tighten your body, causing your clothes to not only fit better but to also look nicer. Also exercise ensures that soon you'll be trading your clothes in for smaller sizes.

2. You'll be less stressed: You have enough stress in your life - it's time for a break. A good workout invigorates your muscles, leaving you relaxed and less stressed.

3. You'll have more energy: WebMD tallied research studies and concluded that 90% of them prove exercise increases energy levels in sedentary patients. Next time you feel fatigued, fight it will the most powerful tool available: exercise.

4. You'll be stronger: Exercise improves muscle strength and endurance, two things that you use throughout each day. When you exercise consistently you'll be pleasantly surprised when difficult tasks begin to seem easy.

5. You'll be less likely to binge: Exercise has a powerful anti-binge effect on the body. This is due in part by an increase in sensitivity to leptin, a protein hormone, which has an appetite-taming effect.

6.You'll burn calories: You know that excess body fat is made up of stored and unused calories. Fight back by burning loads of calories with fat-blasting workouts.

7. You'll be more confident: Who doesn't wish they walked and talked with more confidence? A consistent exercise program will do just that. As your body becomes more fit, watch as your confidence sky-rockets.

8. You'll have fun: Believe it or not, exercise can be extremely enjoyable. Remember how fun it was to run around as a child? Tap into your inner child as you find a mode of exercise that gets you excited.

9. You'll reduce your blood pressure: Exercise has been proven more effective than medication in reducing blood pressure to normal levels. A single workout has been shown to reduce blood pressure for the day and regular exercise reduces overall blood pressure in the long run.

10. You'll lose the jiggles: Regular exercise tightens flabby arms, legs and waistlines. So wave goodbye to the jiggles with a solid exercise program.

11. You'll increase insulin sensitivity: Researchers at Laval University in Quebec discovered that exercise improved insulin sensitivity dramatically. Peak after-meal insulin levels dropped by more than 20 percent after as little as 3 weeks of consistent exercise.

12. You'll sleep better: Do you toss and turn for hours before falling asleep? Exercise is a powerful sleep aid. Your tired muscles encourage your body to quickly fall asleep so they can get their overnight repair work done.

13. You'll lower your risk of heart disease: Regular exercise strengthens your heart and makes it more resilient against disease. A sedentary lifestyle is a major risk factor for heart disease, so rest assured that consistent exercise is your ally against disease.

14. You'll feel great: Vigorous exercise releases natural endorphins (happy hormones) into your blood stream that dissolve pain and anxiety. You've probably heard of ‘runner's high', this can be achieved by any great workout.

15. You'll lower your risk of diabetes: Studies show that exercising as little as half an hour each day can dramatically reduce your risk of diabetes. If you are at risk of diabetes, or already have diabetes, regular exercise is the most effective treatment for reversing the disease.

16. You'll meet cool people: You could benefit from a group of new, energetic friends, right? Gyms, bootcamps, workout centers and even the jogging trail are all great places to connect with fun new friends.

17. You'll improve your BMI: You know that maintaining a healthy BMI is key in disease prevention. Exercise is the best way to keep your BMI under control.

18. You'll increase your endurance: Do you ever get out of breath when walking up stairs or through the mall? Regular exercise builds your endurance for everyday activities.

19. Your doctor will be impressed: How many times has your doctor given you the lecture about losing weight and exercising more? Exercise regularly and get your MD off your back!

20. You'll look amazing: Are you happy with the shape and size of your body? Regular exercise works wonders on your physique. Within a few weeks you'll see shape and tone in all the right places. What are you waiting for? Lace up your shoes and get moving!

Monday, September 7, 2009

Vegetable taco recipe

There is no question that these veggie stuffed tacos are both healthy and delicious. Fresh asparagus, sweet peppers, corn, onion, pinto beans and cilantro create a tasty blend of flavors. To increase your protein intake feel free to throw in strips of lean chicken breast. Serve with sliced avocado and a side of salsa. Servings: 6

Here's what you need...

1 teaspoon olive oil
2 cloves garlic, minced
1 medium onion, chopped
2 cups asparagus, cut into 1 inch pieces
1 cup sweet peppers, chopped (red, yellow, orange or all three!)
3 ears of corn, kernels shaved off
1 (15 oz) can pinto beans, drained and rinsed
1/4 chopped cilantro
6 whole wheat tortillas
1 avocado, sliced

Place the olive oil and garlic in a large non-stick frying pan over medium heat. Add the onions and sauté for about three minutes or until the onions begin to soften.
Add the asparagus and continue to sauté , stirring occasionally for 5 minutes.
Add the peppers and continue to sauté , stirring occasionally for 5 minutes.
Add the corn, beans and cilantro and sauté for 5 more minutes, or until the vegetables are tender. *Note: Make sure you don't overcook the vegetables. You want them to be tender but not too soft.*
Remove from heat. Place a scoop of the veggie mixture in each tortilla and top with sliced avocado. Serve with your favorite salsa.

Nutritional Analysis: One serving equals: 308 calories, 8g fat, 46g carbohydrate, 13g fiber, and 12g protein.

The Freedom of Self- Imposed Chains

Most of us are under the misconception that fit people work hard and spend most of their lives deprived in order to achieve their amazing bodies. Nothing could be farther from the truth.I'll let you in on a little secret...It's not hard to get and stay fit. It's not about hard work and deprivation. It's all about boundaries. Let me explain...When you were a child your parents set boundaries around you. They were the authority on what was or wasn't acceptable behavior. You had to complete your chores before dinner. You had to finish your homework before going out to play. You had to eat all your vegetables before dessert. If you failed to comply with these boundaries then you knew that there would be consequences. As an adult you, and only you, are the authority on what is or isn't acceptable behavior. You are in the position to set boundaries around yourself. These boundaries serve as a framework of order around you - a rock of support in an otherwise chaotic world. With self-imposed boundaries you can assure your success in anything...specifically with weight loss. Your fitness boundaries have to be self-imposed—no one is going to do it for you. Don't look at this as a bad thing! Self-imposed boundaries are self-empowering. Let's face it, you've been living life without fitness boundaries.
You eat whatever you want, whenever you want it.
You use any excuse to avoid exercise.
You indulge whenever it feels good.

Your Fitness Boundaries It's time to introduce boundaries back into your life. These boundaries are the key to unleashing your ideal fit and healthy body.

1. Fitness Boundary One: What you eat If you were to be perfectly honest with me, you could list off the foods that are unhealthy and fattening. So why are you still eating them? You know that refined, fried, processed and sugary foods are not good for you. Place boundaries around what you will allow yourself to eat. Acceptable food items include whole foods, vegetables, fruits, whole grains, and lean meats.

2. Fitness Boundary Two: How you exercise I know that you're not an Olympic athlete, but that doesn't mean that you can simply pass on exercise. By now you are well aware of the host of benefits that exercise provides. With regular exercise you'll look great, feel amazing and have more energy than ever. Place boundaries around how often you must exercise. Choose exercise that is challenging and fun - don't be afraid to try new activities that improve your strength and endurance.

3. Fitness Boundary Three: When you indulge Let's face it, we live in a world where indulging has become the norm, rather than the exception. When you live life without fitness boundaries, everyday is an opportunity to indulge. These indulgences all add up quickly, causing your clothes to become tight and your energy levels to drop. Place boundaries around when you can indulge. You'll find that by limiting your indulgences you'll end up enjoying them even more.Putting It In ActionSit down and take a long, hard look at your lifestyle. Are you eating as healthy as you could be? Are you exercising 3-5 times each week? Are you indulging too often?

Answer the following questions:

What 3 food items can I eliminate from my daily diet?

(These should be nutritionally void items like high-calories beverages, fast food, packaged snacks, high-fat food, candy or desserts.)

When can I schedule exercise into my week?

(Pick 3-5 days, and select a specific timeframe. Example: I'm going to exercise on Monday, Wednesday and Fridays from 5am-6am.)

When will I allow myself to indulge?

(Don't go overboard here, especially if you need to lose weight. Enjoy a treat a couple times each month, and do so guilt-free knowing that you've maintained healthy food boundaries the rest of the time. Remember that self-imposed boundaries are self-empowering. Fitness boundaries put your fitness results on autopilot. If you know what constitutes an acceptable meal, then choosing what to eat just got a whole lot easier. If you're committed to exercising 3 times a week, soon it becomes second nature.

Need help setting up your fitness boundaries? I am here to help - call or email me now!

3 Steps to Overcome Overeating

Let's face it, the extra pounds you're carrying around are due to overeating - plain and simple.

Why do you overeat? Here are a few likely reasons:

Habit: Whether you realize it or not, you eat in a learned pattern, rather than out of need. You clean your plate because that's what your mother taught. You eat what is served without stopping to check if you are full. You butter two pieces of toast for breakfast rather than questioning if one piece would do the job.

Absentminded: You forget to pay attention when you eat. Mindless munching while watching a movie, snacking while driving, or picking at food while cooking - these absentminded calories really add up.

Something Deeper: Sometimes you use food for recreation or to change your mood. These calories may lend you a temporary sense of comfort or pleasure, but ultimately your body suffers from the indulgence.

Here are 3 Steps To Overcome Overeating - read these, and apply them to your life.

Step #1: Pay Attention Be aware of what and how much you eat. This simple concept will save you from hundreds upon hundreds of calories each week.To apply this rule, don't eat while your attention is distracted by another activity. Only put food in your mouth when you are hungry and conscious of it. This means turn off the T.V., get out of your car, and no matter what you do, don't graze in the kitchen while cooking.

Step #2: Practice Balance Be aware of the types of food that you eat during each meal, and make sure that it's balanced. When you eat a balanced diet filled with lean protein, whole grains, lots of veggies, a few daily servings of fruit and limited fat and sweets, your body will be satisfied and you'll lose the urge to overeat.This means you shouldn't always eat carb-based meals, and you also shouldn't always eat high-fat meals. Make a mental checklist of the food groups that you've eaten each day. Did you eat lean protein? Did you have plenty of vegetables? Did you refrain from eating more than one or two primarily carb-based meals? This mental checklist will save you from making food decisions that you'd later regret.

Step #3: Be Tuned In Your body will always tell you when its hunger has been satisfied - you've just gotten so good at ignoring the signs that you barrel through your meal only to feel like you've been hit by a ton of bricks once all that food hits your stomach. It's time to take a deep breath and listen to your body.An important part of being tuned in is to eat slowly. Once you start to pay attention you'll notice a point when each bite becomes less and less satisfying. That is your body's way of letting you know that you've had enough and that each continued bite is simply overkill (yes, even if you're only halfway through that plate of pasta).By learning how to control your eating habits, you'll find weight loss to come simply and naturally. Want to speed up your weight loss, make it permanent, and shape your body at the same time? I've got what it takes to get you there! No guess work, no fad diets, and no super long workouts.

Call or email today to learn more about my fitness and fat loss programs that will quickly change your life.

Roasted Brussels Sprouts recipe

Roasted Brussels Sprouts

This is one of those healthy foods that you're missing out on! If the thought of Brussels Sprouts makes you queasy, then you've never had them prepared like this. Roasted with fresh garlic and light seasoning, these crunchy treats will tease your taste buds into thinking you're eating potato chips. Servings: 2 Here's what you need...
12 Brussels Sprouts
1 teaspoon Olive oil to drizzle
Salt and pepper
2 fresh garlic cloves, minced

Preheat the oven to 400 degrees.
Cut the stem off the Brussels Sprouts and cut them in half lengthwise. Drizzle with olive oil, coat evenly. Season with salt and fresh ground pepper.
Place the Brussels Sprouts cut side down on a baking sheet. Roast for 10 minutes.
Remove the baking sheet from the oven, using tongs coat the Brussels Sprouts with the garlic. Place the baking sheet back in the oven for an additional 5 minutes.
Remove the baking sheet from the oven, the cut side of the Brussels Sprouts should be browned and crispy.

Nutritional Analysis: One serving equals: 72 calories, 2g fat, 10g carbohydrate, 4g fiber, and 4g protein.

Motivate your friends, family and co-workers!

The Missing Link for Motivation

If you've ever wished that you were more motivated to experience life at your full potential then this is for you. Most of us set goals and work hard only to find our motivation fizzle out after a couple of weeks. But there are little tricks that will help you harness the power of your mind and propel you toward achieving your goal. The Two Motivators When you boil it down, you're motivated by two simple things:
To avoid pain (fear of failure)
To gain pleasure (promise of reward) You are naturally geared toward one of these motivators. To figure out which, think of the last time you accomplished a task and then ask yourself the following: While doing the task were you thinking about what would happen if you failed to finish, or were you thinking about what you would gain when you finished? Take note as to which motivator works for you - fear of failure, or promise of reward.Set Your Goal: The first step towards unstoppable motivation is to determine your goal. You know you're unhappy with your body, but what exactly do you want to change? Why is it important to you?Perhaps you can relate to one of the following goals:
You need to lose weight for your health. Your doctor scared you straight or maybe you've had a recent health problem that landed you in the hospital. Your goal is to move away from the pain of sickness.
You want to look and feel incredible. You've always wanted to feel vibrant and attractive. The idea of having more energy really excites you. Your goal is to move toward the pleasure and reward of a fit body.
You're worried about your kids. They don't eat enough vegetables, they drink more soda pop than water and they play video games constantly. You have decided to model a healthier lifestyle and to encourage your kids to participate. Your goal is to move away from the risks of a sedentary lifestyle and to propel your kids toward a healthy future. Train Your Mind for Weight Loss:With your clear and important goal in mind, let's take a few minutes to train your mind to achieve it. You know that weight loss comes as a result of eating right and regular challenging exercise, so let's use your mind to conquer both. Eating Right: Use this exercise to distance yourself from the self-sabotaging foods you really wish you didn't eat, and to naturally begin selecting healthy foods. Take a moment to review your current eating habits. Identify the foods that you should stop eating (hint: sweets, anything fried, refined carbohydrates, sugary drinks). Identify the worst food that you eat regularly but know you shouldn't. Now imagine the healthy foods that you should eat (hint: vegetables, fruits, whole grains, lean protein). Identify the healthiest food that you know you should eat regularly. Now with the image of these two foods in mind, find a quiet place and do the following exercise (seriously this stuff works):
Draw up the image of your unhealthy food item. This image will likely be quite vivid, with smell, taste and bright color. In your mind, fade this picture to black and white and distance the image until it is dull, fuzzy and remote.
Draw up the image of your healthy food item. This image will likely be fuzzy and faded. In your mind, bring this picture to life with smell, taste, sound and bright color. Regular Exercise: This technique can be applied in a way that encourages you to crave exercise rather than avoid it. Take a moment to imagine how you feel after a great workout (notice the emphasis on the word after). Remember the physical satisfaction as well as the sweet feeling of accomplishment. Now bring to your mind the aspects of exercise that you dislike. What is your biggest reason for avoiding exercise? Are you too tired? Do you not have enough time? Is physical exertion too much of a hassle? Pinpoint your greatest complaint about exercise. Now with the image of these two aspects of exercise in mind, find a quiet place and do the following exercise:
Draw up the image of your exercise complaint. The image is likely to be clear and accompanied by the sounds, smells and sensations. In your mind, fade this picture to black and white and distance the image until it is dull, fuzzy and remote.
Draw up the image of the wonderful feeling you have after accomplishing a great workout. Magnify this image in your mind. Fixate on how you feel physically, mentally and emotionally. View the experience in bright colors and add a sound track of inspirational music. Why It WorksIf this was your first experience with training your mind (also called Neuro-Linguistic Programming, or NLP) it may have felt a little odd. Many of the world's top achievers regularly use techniques like these to accomplish astounding goals. The techniques above work because they train your mind to bring your behavior in line with your values. Think about it, you value health, you desire to be fit and attractive and you want to instill healthy habits in your kids. These techniques encourage you to avoid self-sabotage and to make choices that line up with what you truly value. Now that you are ready to accomplish your goals, call or email me today to start your fitness program that will greatly improve your life.

Sunday, September 6, 2009

Expect Results From Your Woodstock Boot Camp

Expect Results From Your Woodstock Boot Camp
Author: Johnny Sommona
Have you been spending a little too much time longing for the past? Looking at old pictures and then comparing them to your 'now' body can be a bit discouraging. There's a way to get in great shape quickly that will change your life for good. You may end up looking at before and after pictures in the matter of a month. Enroll in a Woodstock boot camp to get your body back to its best. No one expects miracles over night. Over the course of four to eight weeks, you can achieve results with a boot camp regimen that might take you months or even years to see, otherwise. Working out is a great start but you need to learn how to push your body as far as you can without causing injury. Your boot camp instructor will motivate you about the changes you're about to make. Don't make another excuse for the way you look or feel. It's up to you to change your outlook and the way you look, in general. Working out with a boot camp class can yield amazing results in two months or less. Be prepared to work out harder than you ever have, alone. Take some of the girls with you as you enter into this new pursuit. They'll be thankful you cared enough to get them in shape too and you'll have your own built in cheering section. It's very common for boot camp first timers to get discouraged after the very first class. If you're expecting this to be a cake walk, you'll be sadly mistaken. The lack of actions has gotten you to your current health. It's going to take some hard work to get yourself into shape but don't lose hope, you are going to love the results when you've completed the course. Each day, you'll greet dawn with a smile, knowing that you're involved in a major transformation. From head to toe, you'll find new muscle groups you may not have known existed. Just imagine yourself a few weeks from now, fit, tone and looking fabulous. Your Woodstock boot camp classes will be lively. Expect high energy and rapid progression each day. Your boot camp instructor will teach you not just about working out and getting stronger but about eating, drinking, and living right as well. Your body will thank you later when you stop putting over processed foods and drinks into it. You can't imagine how great you can feel, wiping out the bad foods you usually eat. Your diet can be one of the most important part of this camp. Learning to eat right will influence the way your body corresponds to the work outs. Getting in shape encompasses much more than just a hard, daily work out. You will change your frame of mind when you start getting all of the toxins out of your system with your great new fitness and nutrition plan. A new you is right around the corner.
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