It's About Time

If you have ever spent more that 5 minutes with me, it is fairly obvious that I love fitness. I have learned so much (sometimes the hard way) in the 30 years that I have been teaching. What better way to share my passion than to start a blog and pass on the information that I share with clients on a day-to-day basis.

Friday, June 21, 2013

Solar Energy and Exercise?

It is time to use that solar energy and I’m not referring to the panels on your roof or heating coils.  I’m talking about the sun.  The first official day of summer is today.   Let’s get energized by that big yellow thing in the sky and get outdoors for some exercise.

Hiking-There are so many trails to be found and there should be no excuses not to set out on a new adventure.  There are kid friendly walks and also adventures in the beautiful mountains and back country.  Get out and enjoy it while you can.  Do I need to remind you about our last winter?  Brrr.  Here is a link with just a few options.
Hiking Timpanooki Falls and Planking too

Biking-My bike tires never touch the ground and it stays in one room-Spinning- but I have many adventurous friends that take advantage of our beautiful surroundings.  Here is just one link of options 

Playgrounds-When the kids go out to play, follow them right out the door.  Not only will you get some exercise in, you will be setting a great example to your children on how to be active. 

Pools, Rivers or Lakes-Swimming is a no-brainer.  Yes, lay out (with sunblock) but then jump in the pool and do a few laps or kick your legs while you visit with your friends. 
Little Logi playing at the pool

Wes at a swim meet
At the ranch just playing in the river

Parks-We are so blessed to have the Wasatch Mountains in our back yard.  We have lakes all around us.  Once you arrive at your fun destination, do any of the activities above.  Enjoy the sun and the nature around you.
Marcus, Hayden and Mitch at Intermittent Springs

Get out and soak up the sun.

Wednesday, June 19, 2013

The Scales Can Lie

There are several reasons why your weight may fluctuate.  Using the scales as the only means to measure your weight-loss success can be very misleading.  Your weight can vary up to 5 pounds in a single day.  Below are several reasons why the numbers on the scale may move around a little bit.
  • ·         Water- Your water intake greatly influences your weight.  Many people are chronically dehydrated.  In this state your body tries to hold on to fluids and it retains water.  Drink, drink, drink
  • ·         Clothes-When you weigh yourself try and do it at the same time of day, preferably morning, and wear the same clothes.  Your birthday suit weighs a lot less than your business suit. 
  • ·         Colonic Activity- A large meal that hasn’t been fully digested will affect your weight and so will lack of bathroom activity. 
  • ·         High Carb meals- Stored carbohydrates actually store water.
  • ·         Hormones-Sadly this affects women more than men but hormone fluctuation can definitely add numbers to your scale.
  • ·         Excess salt-  Large amount of salty foods and products will cause your body to retain water
  • ·         Traveling-Lack of movement and fluid retention can cause a jump on your scale.

The scales are only one way to measure your weight-loss success.  If you try and weigh  yourself too much, it can negatively affect your motivation to get healthy.  Instead,  look at how your clothes fit, listen and notice  how much stronger your body is getting and feel  how your outlook on exercise is changing because you are working on a healthier you.

Saturday, June 15, 2013

Crock Pot Balsamic Chicken with Pears and Portabella Mushrooms

This was so easy, so yummy and so healthy to boot.  Enjoy this.

1 lb skinless, boneless chicken breasts
1 large or 2 medium sized pars, cored and sliced thick
8-10 oz Portabella mushrooms, sliced thick
1/2 C balsamic vinegar
1 tsp salt
1/2 tsp black pepper

Place all ingredients in the cro k pot and let cook for about 4-6 hours on low, or until chicken falls apart easily.

Thursday, June 13, 2013

Athletic HIIT Boxing Drills and Video

Here is another video in our athletic HIIT training drills.  If you are checking my blog for the first, please time, please scroll down and learn about this fun metabolic workout.  

Boxing (Can be performed with bag if you have one.)
1.  Jab/Cross
2.  Duck/Cross  alternating sides
3.  RF Jabs in squat position
Repeat 3 times

Thanks to Ben for helping make this video.  

Wednesday, June 12, 2013

Athletic HIIT Soccer Drills and Video

Here is another video for you.  If you are checking my blog for the first time, please scroll down and learn about this fun metabolic workout.  Today's video is on Soccer drills.

1.  Run 3 steps, plant and kick
2.  Alternate Taps on top of ball
3.  Figure 8 foot drill (See Video)
Repeat 3 times

Tuesday, June 11, 2013

Athletic HIIT Track Drills and Video

Here is another video for you.  If you are checking my blog for the first time, please scroll down and learn about this fun metabolic workout.  Today's video is on Track drills.

1.  Carioca Down and back
2.  Broad Jump Forward
3.  RT High Knees or quick feet

Thanks To Derek Kresser for help in making this video.  

Monday, June 3, 2013

Thai Quinoa Salad with Fresh Herbs and Lime Vinaigrette

Yum. Yum. Yum and so Yum.  Oh yes.  So healthy for you too.

1 C Quinoa, rinsed or prewashed
1/2 tsp salt
1 red bell pepper, cut into bite-sized strips
1 carrot peeled and grated
1 English cucumber, seeded and diced
1 bunch green onions, chopped
1/4 C freshly cholpped cilantro (optional)
2 Tbsp Fresh chopped mint or basil (optional)

1/4 C freshly squeezed lim juice
2 1/2 tsp Asian fish sauce
1 1/2 Tbsp vegetable oil ( I used Canola)
2 Tbsp sugar (I use Stevia)
1/4 tsp crushed red pepper flakes (optional)

1.  Cook Quinoa following directions on package.  Let cool
2.  Make dressing and whisk until the sugar is dissolved.
3.  ONce the Quinoa is cook,  add vegetables and dressing.  Toss well, then taste and adjust seasoning with more.  Chill in the refrigerator until ready to serve.  This salad keeps for days.  I doubled the recipe.

Make it and let me know what you think.