Wednesday, June 23, 2010

Caramel Apple Pie Baked Oatmeal

Wednesday, June 23, 2010

Caramel Apple Pie Baked Oatmeal

Makes 1 serving


1/2 cup dry oats
1 cup water
2 T liquid egg whites
sugar substitute to taste
dash Cinnamon
1-2 sugar-free Caramel Torani syrup
2 T unsweetened organic applesauce
1/3 sliced apple
1 T raisins
1/8 t baking powder


Mix the above and pour into an oven proof dish. Bake at 350 for 30 minutes.


Calories 250
Calories from Fat 27.0
Total Fat 3g
Saturated Fat 0.5g
Cholesterol 0mg
Sodium 59.61mg
Total Carbohydrate 48.74g
Dietary Fiber 6.84g
Sugars 19.66g
Protein 8.75g

Read more:

Note: I made this without the Torini syrup and used a packet of Truvia.  I also
added ground flax.


Tuesday, June 22, 2010

Bosu Core Challenge

Tuesday, June 22, 2010
Bosu Core Challenge
I am always looking for ways to challenge the teams I train.
When you are working with different fitness levels, it's not always an easy task. I have had great luck using the Bosu Balance Trainers to train core.
This exercise requires our team to balance on the Bosu's either in the kneeling, or seated position. Our team mate, Norm was in charge of 'chucking' the 4 pound med ball to the members and they in turn must 're-chuck it back to him. This might look, seem easy but it's actually not. It requires core strength and ninja focus to balance with the extra instability of catching/chucking the ball. The farther the member was away from Norm, the more of a challenge it was. Kelly was seated at an angle, so she had more rotation in her chuck. I especially like this exercise, because it is fun, the team always has a great experience and we finish feeling successful.
When training on the BOSU, it's amazing to me, how quickly our bodymind realizes what it is being asked to do and DOES IT!
Success breeds success!


Sunday, June 20, 2010

Dierbergs Haul

Sunday, June 20, 2010
ezekiel cereal
Dierbergs Haul

Yesterday, we were in the county and stopped at Dierbergs for a few items and I almost fell over. Dierbergs has a very large 'organic' health food section that made me think I was in a Whole Foods. Not only did it contain bulk supplies of staples like Quinoa it had a freezer section. Now I know, that not every item in the 'health food' section is a proper choice for clean eating, but it was exciting to find more than one option for the items I already use.

I have never seen the Ezekiel 4:9 cereals.
Dierbergs carried all 4 varieties.
I'm pretty much a Grape Nuts eater, so this opens some new possibilites. For you lable junkies, check out the ingredients and nutritional breakdown by clicking here.
Sugars= 0g, Fiber 6 g Protein=8gm

I also found several varietes of Ezekiel and Genesis bread and muffins!

Steaz is a product I'm not familiar with, but I found this flavor, Black Cherry Sparkling Green Tea is sweetened with Stevia.

Zevia is a brand of diet soda that is sweetened with Stevia.
They are actually good. We bought the Ginger / Root beer.
Granted, these are items are treats and not on my daily menu.
It's nice to have choices.

zevia soda

It's likely that Whole Foods carries many of these items, but our closest
WF is a bit of a trek.
Thanks to Dierbergs STL for making these items accessable.


Best Eat Clean Bread Choices

Fiber-iffic bread choices for fat loss
PS. I'm in the FREEZER section!


Navigating your way through the grocery store is tricky when you are trying to 'eat clean'. Deciding what to buy can be tricky, especially when product labels are deceiving.

We know we need fiber in our diet but what are the best sources?

starLet's start with a quick overview of why fiber is important. star

"Fiber helps to keep our bowel movements regular and ward off certain diseases. Carcinogens in our intestines bind to it and move through our colon more quickly than they otherwise would, reducing our risk for colon cancer. Fiber also helps transport cholesterol out of our body, reducing our risk for heart disease.

Fiber makes us feel full sooner and stays in our stomach longer than other substances we eat, slowing down our rate of digestion and keeping us feeling full longer. Due to its greater fiber content, a single serving of whole grain bread can be more filling than two servings of white bread. Fiber also moves fat through our digestive system faster so that less of it is absorbed."**

Bear in mind that labels reading "whole grain" are made with the COMPLETE grain kernal. Don't be mislead by lables that read "100 % Wheat" or Multi-grain, or "wheat colored" products. Most wheat bread is white bread with caramel coloring added to give it more of a 'natural' look.

What kind of bread is a good choice?
The company Food For Life brings some of the best fiber products to comsumers. The Ezekiel 4:9 breads are a perfect choice for clean eating.

From the Food for life website:

What Is The Difference Between Enriched White Breads And Sprouted Food For Life Breads?

“Enriched” Breads are made from the endosperm of the wheat kernel (the inside portion), which contains few vitamins and minerals (most carbohydrates). The milling of grain into white flour requires the removal of the bran and the germ. During this process, important natural fiber and bran are lost (including 21 vitamins and minerals). 5 vitamins and minerals (thiamine, riboflavin, niacin and folic acid) are added back into the flour and are thus, called “enriched”. By contrast, Food For Life sprouted breads are made from freshly sprouted grains which contain all of the fiber, bran, vitamins and minerals of the original grain plus an average of approximately 100% increase in those vitamins and minerals.

I love the Ezekiel 4:9 English muffins. The Rockstar and I often split an Ezekiel Mc Muffin for breakfast. It's very filling and having the protein (egg)and fiber together keeps me going.

I struck gold at Dierbergs markets in St. Louis.
They seem to stock more Ezekiel products than my local city grocers.
Remember, the Ezekiel breads are in the freezer section. If your
market doesn't carry it, let them know you want it!

If you are looking for Food for life products in your area,
check out the store locator on their website.

**thanks to Calories per hour's fiber tutorial


Body Weight training: Triceps

Body Weight Training -Triceps

We've been incorporating more body weight training into our workouts with great results. Taking bodyweight training to my clients was a brand new experience for many of them. Last Saturday, our team
used the Lebert Equalizers for tricep work. I asked them to execute this move to their personal best. I asked them to stop when they broke proper form. It didn't take long to burn out those triceps.

One thing that is interesting is that we had lifted free weights and this team had no trouble getting through full sets however, once we switched to bodyweight training, everything changed. We all did fewer reps but felt the work so much more!

When you use your EQ you can adjust it to your fitness level simply by changing your position. Two of our team members were new to body weight training so I placed them in a beginner position. Kelly and Rob have trained with me for quite a while so they were able to rock out more reps with a straighter back.

Have you tried the EQ? What is your favorite move?


Thursday, June 17, 2010


Thursday, June 17, 2010
click for the video


This is the long awaited at home program that takes Turbo Jam/Turbo Kick and amps it up to insane levels using 'HIIT' training.

These routines combine short bursts of intense exercise with quick recovery periods to ignite your metabolism. The result is a phenomenon known as the AfterBurn Effect, which enables you to burn fat at an accelerated rate for a full 24 to 48 hours after your workout.

In fact, studies show that with HIIT, you'll work out for less than half the time you normally would doing regular cardio, and burn up to 9x more fat.

HIIT training is one of my main training methods and it works!
If you are ready to take the next challenge with me, then

To see the video click here

It's available only through your Beachbody coach!
This is the only link that you can order it from!


Wednesday, June 9, 2010

Celebrity Fitness secrets

Wednesday, June 9, 2010

Celeb workouts and BWT

What do these celebs have in common?
Jennifer Lopez, Thomas Jane, Mary J. Blige, Ellen Pompeo, Giselle Bundchen, Emmy Award winner Jaime Pressly and All-Pro Quarterback Drew Brees use the TRX Suspension Trainer to get their body in top condition.

It's a fact, celebrities have to look their best. It's their job to keep their body camera ready and The hottest trend in celeb workouts is
Body Weight Training. Why are all the Hollywood A-listers making BWT their workout of choice? Because it gives fast results and it can be done in small spaces, on location or when they can't get to the gym.

BWT with the TRX makes sense for celebs but even more sense for fitness seekers. Busy moms and dads expect results and can get it with BWT. The TRX goes where you go. Playgrounds, parks, or hotel rooms and BWT workouts can be fit into even the most demanding schedules.

Even Biggest Loser Trainer, Bob Harper had this to say about using the TRX ..

“I have been a trainer now for almost 20 years and I am constantly looking for new equipment. Now being a trainer on “The Biggest Loser”,  have to be effective and on the cutting edge. Thanks to the TRX, I got some really great workouts with my contestants this season. Watching them be challenged by working on something that requires such core strength, as well as shear FULL body strength, I knew I had a great piece of equipment on my hands. I really LOVE this piece of equipment!!!”

I train my clients with the TRX and BWT for accelerated results because
celeb bodies aren't just for celebs anymore!

Shay on the TRX
Hollywood working on the TRX

Own your own
TRX Suspension Trainer. Click here for more info.



Monday, June 7, 2010

Selecting a heart rate monitor: FAQ

Monday, June 7, 2010

Picking a Heart Rate Monitor FAQ

What kind of heart rate monitor should I get?

There are all kinds to choose from, however, my clients have had great success with the monitors that use the strap. It fastens around your rib cage and sends a signal to your watch. 

We have found in training that the monitors that you have to “touch/press/hold” on the watch take time away from training and are sometimes difficult to get a pulse reading. The monitors with the chest strap will display your heart rate at all times for instant feedback.
Bonus:the EKG strap will also transmit your heart rate to some of the cardio equipment in the gym.

*Your monitor will be set up with your personal information/stats so your calorie burn and heart rate zones will be accurate.  Some monitors sound an alarm if you are out of your zone. This is a great reason to own your own monitor..
it’s all about you!

Most monitors will have the basics of calories burned and heart rate however there are many other features that you can get depending on the amount you want to invest.

Nutshell: Buy one with a strap that shows calories burned and heart rate. Bells and whistles are optional.

Which brand should I buy?
I love Polar and highly recommend them.
  You can view their watches and compare at AMAZON.COM I have the FT60 and the F7 and would not trade them for any other brand.

Where can I get a Heart Rate monitor?

You can purchase them at Target, Sports Authority, and other retail stores that sell workout gear. Higer end monitors are generally not in retail stores but available online.

Be sure to check , Ebay  or even  for great deals.  FYI: stay away from the el-cheapo monitors
on ebay that come from other countries.  They are terrible!

Click for the full sized chart


Wednesday, June 2, 2010

Yummy fresh salsa

Wednesday, June 2, 2010

Hunter's Garden Salsa

The deliciousness above was made by our 12 year old son, Hunter. He's a huge fan of home made salsa and this is his own recipe.
He made this bowl all by himself and it was awesome.

The ingredients are:
Tomatoes (we used three giant Organic ones)
2 Jalapeno peppers
1 bunch of Cilantro
1 Chopped Vidalia Onion
Juice of 1 large lime

I bought Snyders Eat Smart Natural Tortillia chips with Sea salt,Quinoa, Sesame and Chia Seeds. We served this for our Memorial Day BBQ with our family.

Fresh salsa tastes sooo much better than salsa from a jar!

Hunter's salsa
The man loves his salsa!

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