Tag Archives: Fitness Diet

Summer Newsletter


Summer is in full swing! Warm weather, barbecues and fun in the sun.

Just because it’s Summer, does not mean that your health should take the back-burner to Summer fun. In this issue find tips and easy recipes to stay healthy while having fun this Summer.

Ripple Bikini Model Search 2012

Musclebombshell and Ripple Swimwear team up to host 2012 Ripple Bikini Model Search. Enter for a chance to Win a Ripple Swimwear Bikini and a Feature on MuscleBombshell.com as The Ripple Swimwear 2012 Bikini Model Winner !!  “Like” Ripple Swimwear’s FB Page http://www.facebook.com/RippleSwimwear. Vote up to 10 times per day. Submit your votes … and share so others may also vote !!

 

Barbeque Rosemary Chicken

By Angelique Kronebusch

  • 3lbs chicken
  • 2 tbsp olive oil
  • 1 tsp thyme
  • 1 tsp cajun spices
  • 1/2 tsp pepper
  • 2 tbsp fresh minced rosemary

Mix all the ingredients together and coat the chicken and grill 15-20 minutes.

Rosemary Infused Cucumber Lemonade

Previously Posted on EatingWell

  • 3 large cucumbers
  • 1 tablespoon chopped fresh rosemary, plus 4 sprigs for garnish
  • 1 cup water
  • 1/2 cup lemon juice
  • 3 tablespoons agave syrup or stevia

Cut 12 thin slices of cucumber for garnish. Peel and chop the rest of the cucumber; transfer to a food processor, add rosemary and puree. Pour the puree through a fine-mesh strainer set over a medium bowl or large measuring cup. Press on the solids to extract all the juice. Add water, lemon juice and agave syrup to the cucumber juice; stir until the agave is dissolved. Divide among 4 ice-filled glasses. Garnish with cucumber slices and rosemary sprigs.

Beat Cravings with 2 Words

By Angelique Kronebusch

When the next sugar or salt craving hits, use the words “I don’t” rather than “I can’t” to beat your cravings. You may be asking “what’s the difference?” Using the words “I don’t” when it comes to food signals empowerment and determination rather than using words like “I can’t”, which can signal deprivation. Studies have shown that empowered refusal can increase feelings of control and self-awareness, especially with food. These studies have found that when it came to deciding whether to eat certain foods, saying “I don’t” was nearly three times as effective as saying “no” and about eight times more effective than saying “I can’t.”

Try it, you may surprise yourself with new found will power!

My favorite low calorie summer beverage

By Margie Mack

Sometimes on those really hot days of summer, I give myself a treat. It’s a 10 calorie beverage that quenches the thirst. The Pellegrino gives it the bubbles and the Crystal Light Pure gives it the flavor. I like using the Crystal Light Pure because it is sweetened with Truvia instead of Aspartame.

Simply mix the Crystal Light Pure with 8-12 oz of Pelligrino. Add ice and enjoy!

 

 

Featured Athlete

Susie Hall, mother, nurse, and National Figure Athlete

 

 Healthy Barbeque Tips by Nikol Klein

Often the hardest part when planning a barbeque is finding the right foods to eat that won’t ruin all of the hard work you have done in the gym and in the kitchen. Making a few key choices or substitutions can make a world of a difference come meal time.

Pasta salad or potato salad are always a presence at cookouts but they can leave you feeling heavy and bloated. Why not make a quinoa salad instead? Add grape tomatoes, cucumber, red bell pepper, feta, and some spices to complement the rest of your meal. If you absolutely cannot go without pasta salad try using gluten free pasta instead of regular or whole wheat.

Resist the temptation to make potatoes, french fries, or other heavy carbohydrate rich foods. Instead why not grill some veggies? There is way more flavor and variety in grilled veggies. You can grill zucchini, corn on the cob, asparagus, and portobello mushrooms for example.

Hot dogs and hamburgers are a staple when it comes to grilling, so why not go the extra step and find a healthier alternative, like chicken sausage with gluten free buns.

Skip calorie dense deserts and go with watermelon instead. Melon can actually help stave off hunger due to it’s high water content that creates a feeling of fullness. This also means that you will be less likely to over eat.

Find more healthy tips on Nikol’s blog

Contributions by Angelique Kronebusch, Margie Mack and Nikol Klein


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What Do I Do Now?


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So you just finished a competition and now you don’t know what to do with yourself. You feel completely lost with your diet and training. Depending on your goals and what you did or didn’t do, post competition can be looked at in many different ways.

Most people get struck by post contest blues and cannot control their diet when show time is over. The discipline goes out the door and you basically are not able to say no to all the goodies you have been deprived of for long. When competitors go through this post-competition, They also noticed how fast the pounds come back even after only a few days of indulging. The head games start playing with us. We look in the mirror and wish we could look like the day of the show, and we start pinching at our stomachs and our butts. We try to go back on our diets, but that does not last long. Either the gym becomes an obsession or we cannot even drive by without wanting to cry at the thought of training.

What if you didn’t gain body fat? What if you just regained the normal few pounds? It’s not wise to stay lower with your calories just for the sake of staying at your pre-competition weight. Quite the opposite. You cannot think you are doing better because you are having less calories than your body actually can use. If your goal is to improve your physique and put on more muscle, you need to feed your body the adequate calories it needs in order to do so.

For those who don’t maintain a lean physique without cardio, then make sure you keep it up without over doing it, 4-5 times a week is great. But, if you didn’t need more than a few sessions per week to stay lean, then why not cut it down and do only 2-3 intense, short sessions? That way you can also have more energy for your weight training sessions.

If you have months to your next competition and you like how you look, maybe this is the time you need to experiment with other foods. Either you can add a bit more calories or choose some of your favorite foods and include them in your diet. What I personally like to do is a refeed day to fill up glycogen for better training and to prevent lethargy. This also helps our metabolism from hitting a “plateau”. Basically I eat more food and extra clean carbohydrates(always keep it clean!)

If you are just a few weeks between shows, make sure you reintroduce post workout carbs so  you don’t catabolize muscle. Pay attention to how you look so you can stop if your body starts to look smooth. Sometimes we end up looking even better a few weeks after our first show just by little diet changes.

Some people when they are really lean and have eaten too little and trained too much for a long time, the body can start to look soft. The natural response is to train more and diet harder. Most likely what needs to be done is……take a day off and eat more! It’s hard to wrap our heads around this concept when we have established a routine of 2 a day workouts and low calories.

Few things I like to do:

1. Eat a different breakfast
2. Have some peanut butter(or almond butter, or just nuts)
3. Have some fruit
4. Eat a fattier protein like salmon or bison
5. Eat different veggies like carrots or squash

Not only will you feel satisfied, you will most likely feel happier and more energized. Keep in mind sometimes the body may get a little bloated from food we are not used to, but I believe that this is probably a good thing for our metabolism.

Now it’s time to try to relax about the whole “what do I do now!” What you should do now is enjoy your food and training! Work hard and never stop reaching for your fitness goals, and come in more muscular and ready to kick butt at your next show!


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Low Calorie Valentine’s Day


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Valentine’s Day is here! This day of love is also associated with food for many years. Unfortunately Valentine’s Day treats are usually very high in calories since it includes chocolate, candy, ice cream, champagne and fancy dinners. The average consumer spends $122 in candy, chocolate and other gifts during Valentine’s Day! That is a lot of cash for unhealthy and high calorie food.

Here are my healthy food tips and ideas to enjoy a fun, low-calorie and cheap Valentine’s Day with your sweetheart that is not going to break the bank.

Chocolate covered strawberries

Melt chocolate and dip strawberries and other fruit. Keep in the fridge to set

Heart shaped fruit

Use cookie cutter to shape fruit into hearts

Fruit flavoured yogurt dip

Blend some fruit and add to plain greek yogurt, sweeten with stevia for a healthy dip option for your heart-shaped fruit

“Eatmore” Date Treats

Here is my video for date treats and yogurt dip http://1039thejuice.com/events/christy_s_fitness_blog/simpleblog/13/02/2012/Healthy-Valentine-s-w-Angelique

Romantic candle lit dinner at home

Use your imagination and come up with healthy alternatives, and dress up for the occasion

Healthy chocolate pancakes

Blend ½ cup oats, ½ cup egg whites, 1 tbsp apple sauce, stevia, cinnamon and 1 tbsp cocoa and some dark chocolate chips for a chocolatey pancake treat! Make small or a few large pancakes.

Go for a romantic walk together with some homemade cocoa

Very easy to make, use low-fat milk or milk of choice, heat up with cocoa, stevia and some vanilla

These are all cheap, healthy and fun ways to enjoy the day dedicated to love. Hope these tips help and you all have an amazing day with your loved ones!


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Coping With Diet Saboteurs


There is always has to be that one person in your life— at your job, amongst your closest friends or a family member. They can mean well or they may be a tad spiteful, but often people in your life have no idea how they are sabotaging you. It seems like every time you take a step forward to gain power over food, they are in your face offering you chocolate, a brownie, some chips, or an extra helping of mashed potatoes and gravy.

To sum it all up, people don’t like CHANGE. Getting fit and losing weight are changes you welcome, but if family and friends are not on the same page, they can be uncomfortable or perhaps a bit jealous with your changes. They may feel guilty that you are losing weight and they are not. Some people may not understand because they have never had a weight problem and they don’t realize how hard you worked to get the weight off. They may think it is ridiculous for you to worry about what you eat. Some friends and family may miss the old you, and the old you was the one spending time with them during happy hour and indulging on high-fat foods. This may be the “you” that they miss.

First thing, don’t assume the worst. Unless sabotage is blatantly deliberate, give saboteurs the benefit of the doubt when it comes to their motives. If your mother serves you your favourite dish, it’s most likely because she associates food with love, not that she wants you fat. It doesn’t pay to get angry, especially to your mother.

Just say no. You wouldn’t expect to have a drink forced on you if you were a recovering alcoholic, so tell the food pusher, “No, thanks,” and leave it at that. You don’t owe an explanation and you shouldn’t feel guilty.

Work on your own support system. It’s a proven fact- when your social network supports you, you will achieve positive results. Try recruiting family and friends to be part of your healthy lifestyle. If that’s not feasible, take a different approach like joining a weight-loss group, temporarily avoid friends who are a negative influence, or join group classes at your gym and meet others with the same goal.  In time you will get stronger and learn to handle the not-so-supportive people in your life.

Explain your goals and ask for help. Don’t expect your friends and family to read your mind and to know what your needs are. Tell them! Explain how important your goals are and be reasonable about them, especially with the people you live with. They may be willing to make short-term compromises about what foods are kept in the house.

Take responsibility. Remember that what you put in your mouth is your responsibility. While others may tempt you, ultimately you’re in charge of your own life. Look at difficult situations as opportunities to test your newfound control, and reinforce the idea that you are not adopting a healthier lifestyle for someone else, only for you.


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Your Fit Grocery List


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There are many fit girls out there that get confused about what groceries to buy to keep fit and healthy.

We all know all about chicken and egg whites, but what other options are there?

Buying groceries can be confusing when trying to change your lifestyle. Lots of foods tend to have “low-fat” or “low in carbs” can be deceiving since the foods tend to have other added ingredients that are not on a fitness girl’s grocery list.

Here are my personal tips when it comes to grocery shopping

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