Stay on track!

The first full week of 2010 is over! Here are a few tips for you to stay on track!

Weekend workout

Circuit 1:

Jumping jacks – 1 minute
Squats – 20 reps
Reverse lunge – 15 reps, then switch legs
2 arm bent over row – 15 reps (dumbbells in each hand)
Push up – 15 reps
Bicycle abs – 30 seconds

Circuit 2:

Bicep curls – 15 reps (dumbbells in both hands)
Tricep dips – 15 reps
Walking lunge – 30 reps total
Lateral raise – 15 reps (dumbbells in both hands)
Reverse crunch – 15 reps
Full sit up – 15 reps

Directions: Start with circuit 1 and perform the exercises in order without resting between exercises. When you get to the end of Circuit 1, rest 1 minute and then repeat entire circuit. You are going to do Circuit 1 three times and then you will move to Circuit 2 and do it three times through. This should take you an hour or less to complete.

Let me know how you did and what you thought of the workout. Enjoy!!

Dinner: fast, easy, cheap, healthy

I know…how can a meal that’s fast, easy and cheap be healthy?

You will be happy to know that eating healthy doesn’t have to be expensive, time consuming or complicated.

Check out the video here and make this fast, easy, cheap and healthy meal yourself!

And PS…after you watch the video…you’ll know what I mean when I say…forget the blue cheese. It was not as tasty as I had envisioned!

Know the Facts…nutrition facts

When it comes to buying packaged foods at the grocery store I always tell my clients to check the nutrition facts. Even the seemingly healthiest products are full of salt or preservatives or a long list of ingredients we can’t pronounce. And of course, some of those products will in fact be very good for you. Checking the facts gives you the information to make a conscious decision.

Sometimes I’m surprised that foods that look healthy or have health claims are actually good for you. I recently looked at a bag of frozen fruit and figured it would be coated with sugary syrup, but it wasn’t. It was actually just fruit…and a great alternative to fresh fruit for a fruit smoothie (of course fresh fruits/veggies are always better).

Other products that seem to be healthy or have health claims…aren’t so good for you. Just because something says “low fat” or “high in fiber” or “no trans fat” doesn’t mean it’s good for you. Check the nutrition facts. If you’re determined to lose weight or be healthier, you’ll likely look at the facts and decide it’s not worth it. Trust me, a small bowl of Sun Chips is no better for you than a bowl of Original Lays Potato Chips. Even if the calorie count on the Sun Chips is lower, it still contains a long list of weird ingredients that is NOT going to help you reach your health & fitness goals.

So next time you’re at the grocery store…and throw a box of high fiber waffles or low fat wheat thins into your cart…look at the facts and make an informed and conscious decision.

And remember that many of the products you crave can be made at home…and the recipe won’t be asking you for a teaspoon of High Fructose Corn Syrup or a 1/4 cup of Red Flavor #33.

I’ll be posting recipes of common junk foods we crave. With the right ingredients at home you can make it a lot healthier!

I’ll be posting my recipe for Sin-less Sweet Potato Fries tomorrow! Stay tuned.