Friday, December 2, 2011

Zucchini Pizzas

Healthy pizza? Yes, and it is delicious! You can still have that yummy taste of pizza, but take away the portion size of a 13" piece and loads of fat.

2 zucchinis
1/3 cup pasta sauce
1/3 cup cheese
8 pepperonis
olive oil

pre heat oven to 400
-Half 2 zucchinis (one per person)
-Hollow out the middle part of the zucchini, it will look like a mini canoe!
-Smooth olive oil inside the zucchini
-Bake zucchini until they look a bit crispy, about 10minutes
(while you are waiting, cut the pepperonis in fourths, making small pieces to put on the zucchini)
-Remove from the oven
-Fill each zucchini with pasta sauce
-Cover with cheese and place small pepperonis on top.
-Back in the oven for another 8-10 minutes, or about 2-3 minutes after the cheese has melted.

Take out and try not to scarf them right away! Eating 2 halves was enough for me

Sunday, November 27, 2011

Antioxidant Rich Salad

Over Thanksgiving I set a new goal. Make my own dressings! So many times I look at the nutritional facts of a dressing bottle and find it is equivalent to the sugar amount of a can of pop! Excuse me? Salads are supposed to be healthy, right? My challenge for myself is to cut out ALL the unhealthy dressings and make my own! This first dressing is simple but yummy.

1 cup Arugula (my favorite leafy green to eat)
2 morel mushrooms thinly sliced
1 Tbl feta cheese
1-2 Tbl dried cranberries
Red Wine Vinegar
Extra Virgin Olive Oil

WASH your arugula. Even if the case says triple washed, studies have shown that even triple washed leafy goods contain bacteria! So please, eww, wash your leafs. Wash your mushrooms and thinly slice over your bed of arugula, and add your feta and cranberries! Next, lightly dash Red Wine Vinegar over the salad. You don't need much, and you can always add more, later. Be a bit more generous with your Olive Oil but just enough so it covers the leaves (pour for about 2 seconds). Mix and enjoy!

Thursday, November 3, 2011

Pump Up the Body Mix

Healthy Minders,

I have a completely new work out for you! I have not been on my game about posting any new feeds but I assure you there will be more to come. It is nearly time to change the clocks again! I cannot believe that it is already fall and the leaves are changing color. On top of all that, I am losing my summer tan, gah! This week I want you to set a goal for yourself. It is nearly Christmas and the end of the year, have you made those New Years resolutions? No? It is never too late to try. This week, the health challenge is to implement 2 new veggies into your day. Always wanted to try zucchini? How about kale? Never touched a carrot? Veggies are full of rich vitamins and health fiber to keep you feeling fuller, longer. Not only that, but veggies are a healthy carb! Ditch the dinner rolls and add some steamed or raw veggies on the side.

Rocket Power
Rocket Jumps:
Stand with feet a bit wider than hip width apart. From this position you will squat back (making sure your knees do not go passed your toes!) and as deep of a squat as you can. Next, jump straight up. Make sure that each time you land that you are landing with SOFT knees. What I mean by this is that you are not locking out, having straight knees as you land. Also, remember that each jump is to be explosive. You should feel this in your hamstrings, thighs, and glutes. Continue jumping for 40seconds

Peak Push Ups
Here is your chance to raise that butt in the air when you do push ups! Only it won't be cheating because having to do this will isolate those shoulders. For this exercise, you will want to be in a high peak position. As though you are making a upside down "V" with your body. Keep your core tight and back straight. If you are doing these correctly you should be touching the crown of your head to the floor. Set your timer for 30 seconds and perform as many as you can.

Lung Kicks
A fun alternative to the lung! Stand with feet shoulder-width apart. Lung backwards, moving one foot behind you and lung down. As you come up from the lung, with the same leg the was behind you, swing your leg forward and kick as high as you can. Alternate each time. Perform this for 60 seconds.

Wobble Plant
Start out in the plant position, resting on your forearms with your shoulders rolled back and down and back is straight. From here you will hold for 30 seconds. Once, you have hit the 30 second mark, you will alternate touching each hip to the ground for another 30 seconds. Make sure you are maintaing a straight back and tight core. Once you have finished, hold in the plank position for the last 30 seconds.

Medicine Ball Push Up
Using a medicine ball, rest your feet on the ball as you would when performing a push up. You will then have 30 seconds to perform as many push ups as possible.

Repeat these exercises 5 times! You may rest in between sets, but make sure it is no more than 30 seconds.

Good Luck,

Saturday, July 30, 2011

Sumo Squats and Biceps

I am posting another one of my favorite work outs! There are two parts to this work out. The first workout is a timed interval training which isolates your legs, back, and biceps. While you are preforming each of these exercises remind yourself that it is better to have quality form than quantity of reps. This means that you need to make sure that you have proper alignment with each of these exercises and you are not rushing through.

First Part:
-Reverse Chin Ups
-Weighted Sumo Squats
-Squat Jumps
-Leg Raise Crunch
*Preform as many reps as you can in 50seconds with 10 seconds rest between each exercise.

Second Part:
-Weighted, Fully Body Crunch 20x
- Alternating Hammer Curls 14x each arm
- Single Leg Squat and Kick Back 10x each leg

Reverse Chin Ups:
Find a dip station or a Smith Machine. If using a Smith machine, set the bar to a low, challenging level. Have a Reverse hand grip (palms facing toward you) and grab the bar with hands about 1ft apart. The important factor in performing the move correctly is to pull yourself up to where the bar is just below your neck. This will isolate your upper back and biceps.

Jumping Squats:
Exactly like they sound. Perform these as fast and as many times as you can during the 50second interval.

Weighted Sumo Squats:
Stand with your feet a little bit wider than shoulder width with your toes pointed out. Grab a dumbbell and hold it in from of you with both hands. Squat low and as far back as you can. As you return to standing position, make sure to throw your hip forward.

Weighted Full Body Crunch:
Lie on the floor on your back with your legs and arms extended straight. You can choose to put a weight between your arms and feet or just your arms. Next, maintaining the straight leg and arm position, bring your legs and arms up to meet in the middle of your body.

Alternating Hammer Curls:
Hold a dumbbell in each hand with your palms facing in, not up. Alternating biceps curls on each arm. Practice control and do not allow your arms to swing down to starting position or up during the curl. If you feel that you cannot keep from your arms swinging, then choose a lighter weight.

Leg Raise Crunch:
This exercise great for core stability. Find a chair, bench, or lower the smith machine bar to a low setting. Next, grab the bar behind you to hold you up with your legs straight out and holding your hips up. Keep your left leg on the ground and raise your right leg up while keeping it in the straight leg position. Continue to alternate legs for the entire 50 Seconds. Make sure to keep your hips pushed up!

Single Leg Squats:
If you are trying this exercise for the first time, use a wall or chair to help you maintain balance and proper form. Standing on your right leg, squat back and down as far as you can while keeping you knee behind your toes. Return to the standing position and with your left leg kick straight behind you. Keep your chest up and back straight while you preforming these moves.

Good Luck! Let me know how you did:)

Wednesday, July 27, 2011


I have tried numerous times to make the healthy icecreams that did not take 20 different ingredients and taste decent. Some were hit or miss but after combinging milk, protein powder, sugar(stevia), honey, spinach, and whatever else to thicken and provide nutrients, I gave up. I gave up until I decided to go simple and basic. Bananas and strawberries. What else do you need? Nothing!

Chop bananas strawberries and place into a container along with  (thanks to my housemate Sara who picked the ripest strawberries in the world) and freeze for at least two hours. Second, blend. Keep blending until the texture begins to look like ice cream.The bananas have the perfect texture for making it cream like and strawberries add the extra flavor. You do not need any more sugar or additives. I have yet to try and other fruit but i'm going to try huckleberry, of course. Have fun. Enjoy!


Monday, July 25, 2011

High Fiber and Protein Bean and Corn Salad

One of my favorite parts of hot weather is salsa! This was originally a salsa mix but it is so filling and high in fiber and protein that I eat it as a salad. I love this because it is so flavorful and since it is pack with protein and fiber this meal leaves you feeling full.

16oz Black beans (one can)
16oz Yellow Corn (one can)
1.5 cups edamame
2cups Grape tomatoes
2-3 cloves of garlic
Balsamic Vinaigrette

Rinse the black beans and corn thoroughly. If you have bought canned beans or canned corn, try going for the lowest sodium. Combine in a medium sized mixing bowl. Place frozen edamame in a bowl filled with enough water to slightly cover the edamame, and cook on high for 6 minutes in the microwave (I usually buy 2-3 bags of frozen edamame to stash in my freezer because its a good fiber and protein that is easy to cook). Once edamame is cooked rinse under cold water until the beans are completely cooled. Combine with beans and corn. Half all of the grape tomatoes and combine. I love cilantro and think that adding it to any salad or salsa is a must. Finely chop about 1/4 cup (or more) of cilantro and combine. Depending on how "garlicy" you like your food, add 2-3 minced cloves. I do not have exact measurements for salt or the balsamic but I add just enough salt to bring out the flavoring and just enough dressing to wear it does not over power the dish. Mix, and serve!

**I usually chop 1/2 of a red onion, but my housemates and fiance do not like onions. It brings out the flavors and is delicious!

Enjoy! Let me know what you think :).


Friday, July 22, 2011

Pre-Weekend Warrior work out.

Hello! I just did this work out yesterday and it was amazing. I am going to post my workouts and the work out break down. If you have not been lifting before I recommend that you take the time to learn the moves before you add weight or try some of the advanced moves. 

Pre-Weekend Warrior
-30 Bar Curl Lunges with Side Kick
-30sec of jumping lunges
-V Tucks
-HIIT High knees
-16 Drop Set DB Curls
-Knee Tucks
*I performed 4 sets of all of these exercises, I also split it into two parts: 1st three work outs (1-3), and last, three work outs(4-6).  

Bar Curl Lunges with Side Kick:
Advanced: Take a set of dumbbells or a curling bar (whichever is most appropriate for 30 curls, i use a 45lb bar). Start in a standing position. Lunge back while curling the bar(as you would a bicep curl) to your shoulder. Return to standing position and leg lift with the same leg that lunges backwards. 
Beginners: Do no add the side kick and use a light weighted dumbbells. Once you have mastered the coordination of both and the proper form, try the side kick.
**Proper lunge requires you to lung far enough back to where your knee does NOT go past your foot. Second, do not allow your knee to hit the floor with the leg lunging behind you. 
**Proper curl requires slow and controlled movement. Do not let the bar or DBs drop from the curl position. Slowly and with control move them in to the starting position.

Jumping Lunge:
Start with legs split in the lunge position, lunge down (without your knee hitting the ground, knee behind toe) and jump! While you are jumping switch lunging legs. 
Beginners: Start with an easier, but still great, option to the jumping lunge. Do not switch legs as you jump. Complete 15 jumps on one leg and then switch to repeat another 15 with the opposite leg. Once you feel comfortable try the switch, but not until you have mastered the coordination of the jump + lunge!

Lay on the floor or mat in a full, arm and leg extension. Perform a crunch bringing your legs and arms, remaining in the straight position, together, and slowly return them to the starting position. For an extra challenge, add weight to your hand and legs!

HIIT: High Knees:
This is your high intensity interval training hit! High knees. As fast as you can go. For 30 seconds.

Drop Sets:
For me I started out curling 25lbs (reps 8-10 ), 20lbs (reps 10-14), 15lbs (reps14-20). This means that I curled at MAX 20 reps. Please not that this is a 16 Rep challenge so you need to complete at least 16 reps. I Chose to drop set with 3 different weights, I call it the pyramid drop set, but feel free to only drop  down one weight increment. Curl your highest weight first and when you feel you can't curl anymore, drop the weights and IMMEDIATELY grab the next, lower DB weight. This most important factor in drop set is that you spend as minimal amount of time (no more than 10 sec.) switching weight.

Knee Tucks:
If you have a dip station or a roman chair hold your self so your knees and legs are dangling and either straight legged or knees bent pull your knees to your chest. This is an abdominal workout and core workout. When you are performing this exercise practice CONTROL. Try to maintain control of your body swinging as you return to the starting position. This will help maximize the efficacy of this workout and keep you from using momentum (not strength) to preform the exercise. 

Good Luck!

Thursday, July 21, 2011

Cravings? Battling the Nutritional Beast!

Cravings. As much as we wish we could snap our fingers and crave all the health full foods out there, we can't. Maybe you don't like eating healthy or think that it tastes bad. Maybe you do eat healthy and still want to know how to fight cravings. I love eating healthy, but I am never 100% great at it. Why? "It is not my fault, its because ice cream tastes so good, sweet toothed people run in my family, and I can eat whatever I want as much as I want so long as I work it off". Felt your self using these excuses? How about, "sometimes I just have to live a little and treat myself....every single night." Well, I'm here to tell you something. Yes, cravings happen. Yes, we will continue to make excuses because we want 0% guilt while we enjoy them. BUT you can always choose healthy over not.

How come we have cravings? Especially for junk food? Do you think that back when icecream and potato chips didn't exist that people craved them then? No. We live in a country where the available and quick junk food is easily, too easily, at our finger tips. Where high fat content and loaded sugar attacks our taste buds and stomach soon to hit the arteries where, unlike your shower drain at home, cannot be unclogged. Good news, please? It all about those taste buds. Our taste buds adapt to the way that we eat and after repetitive eating of such junk food we begin to crave those certain food items more and more. So, time for a change! My challenge for you is a 2 week healthy food challenge, Flee from the temptations!!!!. Throw away those 50%DV of fat chips, icecream, ding-dongs, twinkies, white bread, blueberry muffins (or as I like to say "mini-cakes") and hit the healthy section. Fresh produce, whole wheat breads, oats, grains, quinoa, legumes, beans, fruit and veggies. Now, for two weeks try and eat healthy food only. Now, if you are just starting out eating healthy. My challenge for you is to ADD these things into your diet. That means, add in whole grain bread, add veggies or a fruit to every meal, and then start to swap meals out for healthier options.

I will be posting some of my favorite recipes to give you some low cost and delicious recipes that won't leave you hungry or guilty.

Good luck!

Wednesday, February 16, 2011

What A Beautiful Sight

Today, I trained two of my clients. They are an elderly couple of about mid 70s. As adorable as they may be, they suffer from extreme health problems in which their MD told them to join a gym or its going to be it for them. Day 1 of training, I knew I had my most challenging clients yet. He walked for 4min at 2.8mph but then had to decease because of too high of a HR, she made it 2.5min at a speed of .06mph.
However, it nearly took my breathe away when after a few sessions of training and motivation. He is now walking 16min at 2.8 and biking 16min at 8(out of 20) intensity. His lovely wife finally made it to 5min of walking at a 1.0 pace. At the end of the day, my most improved clients happen to demonstrate a high population of their age. It is moments like these where hope is found, and I realize why I do what I do. LSBLH!

Hello World

About me:
My passion for fitness and wellness is the Football to my Sunday night. It is where I find myself. I work for a health body and mind. My passions have led me to achieve my personal training certification and currently train clients to achieve their unique path in  fitness
 I'm a young woman in the Fitness world and trudging my way through college while gazing ahead at my future goals of graduate school. My hopes lead me to believe that my changes will influence my clients and the health and fitness future.

Life Should Be Lived, Healthfully.