Friday, September 27, 2013

Getting your workouts DONE anywhere!

 One thing I have learned since being a trainer is that there are three kinds of people working out. People who get their workouts done, people who have excuses about not getting their workouts done and people have VALID excuses about not getting their workouts done. 

Both of the last 2 people have excuses. Valid or not, we can move past excuses with a little PUSH and some great ideas. Busy mom's? Work long hours? Travel alot? DOESN'T matter! Here are some Tips for getting your workouts DONE! 



Use what you have 
Don't have weights at home? Grab a gallon jug, a bag of flower, a jug of cat litter and LIFT! Fancy equipment and even gym equiptment are not needed! If you are a mom taking your child to the playground you can run and play with them and do push ups and body dips off a bench in between!

Get up, get OUTSIDE
If your traveling or out of town, you can ALWAYS still get up and workout. No hotel gym? Do jumping jacks and sit ups in your room, go outside and walk/run alternating as you pass light poles. There is always a movement to do. Make it a non option, wake up, work out and be happy! 


Not at home? No problem
Just because your visiting someone doesn't mean you can't still workout. Bring a DVD and recruit your friends to do it. Get a 3 day guest pass at the local gym, grab your hosts and hit the playground for an adult game of tag with pushups for the losing team! Inspire those you are with to move and work too! 


Here are three written workouts for you to do

PLAYGROUND: 
Run light poles or parking spot stripes in the parking lot 2 min
10 push ups on a bench
10 tricep body dips on a bench 
10 step ups (fast) each leg on a bench 
10 squat jumps in place 
cross the monkey bars 
pull ups to failure at the end 
repeat 3x  

KITCHEN:
run or walk around your house or block to warm up 2 min. 
 10 each leg Gallon jug static lunges: hold a full gallon jug of water and step forward to a lunge
15 Chair squat and row: sit or squat to kitchen chair, upright row your gallon jug 
15 flower presses: Sit in chair, press flower or sugar overhead
15 tricep dips off kitchen chair with feet on another chair
repeat 3x 

OUT OF THE OFFICE: 
Warm up with 1 min of Jumping Jacks
Move into 20 Squats with body weight
30 bicycle crunches
12 burpees 
2 min of killers agains wall 
60 seconds of plank pushups and 30 seconds of side plank on each side.
repeat 3x


 Always end with some stretching, being sure to stretch your quads and hamstrings!

Wednesday, September 25, 2013

Recipe: Pizza Boats

We have OFFICIALLY closed on our house!! 
It's been a wild ride and I am looking forward to getting all our stuff in the place this weekend! 





Now that we are a Fit This, FAMILY (well, its been a year)we aim to feed everyone as healthy as possible! Mini Mack loves to eat healthy and we want him to keep growing like a weed!! (HE IS!)
So I took an old Weight Watchers Recipe and modified it to make it fun and kid friendly! 


Ingredients: 
Zucchinni (1-2 per person) 
Pizza sauce or crushed tomatoes
Your choice of pizza toppings: meat, veggies, cheese, etc.. 
Italian seasoning

Preheat oven to 350 and set a large pot of water to boil. 
Slice zucchini's length wise and drop into rolling boil. Boil for 7 min. Remove with tongs and cool. 


sprinkle sliced zucchini with italian seasoning and sauce (olive oil and garlic for those watching calories/sodium is great!) 


Add Pizza toppings and cheese! 
You can go as basic OR as healthy as you want! 

Ideas: Goat cheese and olives 
Canadian bacon and pineapple
Bacon pieces and 97%ground beef 

Have fun, get creative and healthy! 





Bake in preheated oven 10 min or until cheese is melted and golden brown! Serve with a healthy side like grains and veggies! Enjoy! 


Saturday, September 21, 2013

5 Ways to Get enough Protein


5 Ways to Get enough Protein

Food isn't what it used to be, I don't think anyone can argue with that. GMO's, synthetic supplements and, processed foods, nutrient lacking soil are all things adding to our food not quite being what it used to. I know my readers and I know you care about your health and your goals, so HOW can we be sure to get the RIGHT nutrients from the right kind of foods? 

Protein being an amazing asset to our diets, I am going to talk about 5 ways to get enough in your diet. Do you know how much "Enough" is?? If you don't know how much you need, you won't know how much to get. Check it out: 




 The Recommended Dietary Allowance (RDA) for protein for the average, sedentary adult is only 0.8 grams per kilogram of body weight.2 To find out your average individual need, simply perform the following calculation:

Body weight (in pounds) x 0.36 = recommended protein intake (www.pcrm.org)

I also will give a general guideline to clients that your body weight in grams per day (women can aim for 80-100 for starters and get more specific using a formula like the one above once a foundation is laid.) 

WHY PROTEIN? 
It helps us build lean muscle mass, which is metabolically active tissue. It burns calories even at rest. It takes up less space than it's nemesis the fat cell and it aids in supporting our bones and joint health. It's the superhero of our system. Muscle is more than just what we flash in the photos on Instagram, it's also what makes up our heart, lungs and digestive system (smooth and cardiac muscle)

So, want a healthier OVERALL system? Get that protein in!! 
Here are 5 ways to get enough and keep a healthy well rounded diet at the same time...no fad trends, no extreme diets, just FOOD! 


1)Grains & Legumes: YES. Grains being carbs are NOT your enemy, aside from needing them to burn fats, they are an amazing source of protein:  black beans, quinoa, cereal (oats etc.), breads, all contribute to protein intake!

2) The right powder. Yep, I take protein daily. The RIGHT shake can add 25 grams a day. Aim for a low/no fat and sugar option with low cholesterol. The more cholesterol your shake contains, the harder it will be to absorb your protein! Whey Isolate absorbs faster than concentrate or even casein. Spend the money on a quality product and see the difference! 


3)Greens: YES we are still supposed to get 5 servings of fruit and veggies a day, even with crazy pop tart trends popping up. Why opt for greens over fruit? Less sugar and you guessed it--a GREAT protein source! Spinach, broccoli, Kale pack a PUNCH of protein and are meatless friendly! 

4) The missing links: Choking down dry chicken and fish is no way to live! Love your protein choices and mix it up with new ideas: LEAN grass fed beef, shrimp, bison, tempeh, salmon! These are great ways to get in protein, keep new flavors on your table and create amazing recipes your family WON'T be board with. 

5)Almonds: SKIP the Skippy and try almond butter instead! Its less toxic than PB and less allergenic too. Go for quality over quantity! Go nuts for almonds and almond butter for a higher quality protein source! 

What's your FAVE protein?? 






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Disclaimer

Although Mary from Fit this girl is a CPT, always consult your physician or health care provider before beginning any nutrition or exercise program. Use of the programs, advice, and information contained in this website is at the sole choice and risk of the reader.