Tuesday, January 10, 2012

Tabata makes you hotta 2

Tuesday, January 10, 2012
Tabata Scores for January 9, 2012

Boot campers completed a classic tabata protocol of
8 cycles of 20 seconds work/10 seconds rest.
There were four rounds with these full body moves.

5:30 pm class

Dock workers
Sumo Squat knee
Mt climbers
Jack knives
Total scores were
814 Jordana
786 Erin
783 Chrsitine
763 Heather
763 Jen A
694 Amanda
682 Melissa
669 Tara
500 Jessie
447 Ann
Total reps in 16 minutes of work: 6901

Dock workers
Kettle bell swings
Mt climbers
Jack knives

736 Julie
560 Eva
514 Koko
453 Kayla (Modified drills )
Total reps in 16 minutes of work:2263
Great job everyone! 


Tuesday, December 27, 2011

Secrets to losing weight without gaining it back

Tuesday, December 27, 2011
Trainer tracy
This model is leaner and tighter.
Who cares what the scale says!!!

It's THAT time of year again. New Year's resolutions are the topic and the one I hear the most is
" I want to FINALLY lose weight this year".

A couple of things come to mind when I hear clients say this. Chances are this person has had a history of yo-yo dieting and they don't want to start over again and again.

Sadly, many peope use the scale to judge their self image. Weight loss= good day. Being up a pound or two could mean a bad day.

It really that cut and dried? Nope.. not at all. Our weight can fluctuate several times a day depending on water/food intake, depletion, hormones, or illness. This is no way to live. When the scale goes up or down it's a mental roller coaster that crushses self esteem and sets the pace for a never ending fight.

The number that is important is body fat percentage or pounds of body fat lost.

Muscle is dense and much more efficient than body fat. Muscle takes up less space and makes you look sexy and lean. Building lean muscle is critical to the overall goal of being lean and staying lean.
muscle and body fat
Dieting alone without strength training, can cause you to lose muscle. Yo-yo dieters typically will gain more fat and get bigger each time they diet.

Add strength training and cardio to burn body fat. Start a clean eating journey and watch your body become lean, strong and sexy.
Oh.. this years resolution.. change your mindset and vow to stay off the scale!

Get the results you want! Join us for

Sleek Body Boot Camp!

Saturday, November 12, 2011

Pumpkin Black Bean Chili

Saturday, November 12, 2011

One of our Sleek Body clients found this recipe on TheGraciousPantry.com.

In Sleek we preach clean eating and frequent this site often.
The author really takes the guesswork out of eating clean and comes up
with some fabulous fare for our foodies!

I wanted to re post this and encourage you to visit her website for more awesome recipes.

Sleek Body Boot Camper, Laura made this and her review was  "yum".
Plus she mentioned that her house smelled like pumpkin so that equals "Win" as well.

You could also remove the turkey  and use vegetable stock for a meat free version of this.

Here you go
Clean Eating Black Bean Pumpkin Chili
(Makes approximately 4 quarts)
1.5 lbs. lean ground turkey meat
1 (15 oz.) can pumpkin purée
2 (15 oz.) cans black beans with their water – do not drain (no sugar added)
2 cups chicken broth or stock (no sugar added)
3 tbsp. cinnamon
3 tbsp. chili powder
1 tbsp. cumin
1 tbsp garlic powder
2 tbsp. onion powder
1/4 cup honey
1 tsp. curry powder
2 tsp. vanilla extract
1 tsp. balsamic vinegar
Step 1 – Place the turkey meat, pumpkin purée, black beans with their water and chicken broth in a crock pot. Mix well.
Step 2 – To this, add 1 tbsp. cinnamon, 1 tbsp. chili powder, 1 tsp. cumin, 1 tsp. garlic powder and 1 tbsp. onion powder.
Step 3 – Cook on high for 4-6 hours, depending on your crock pot.
Step 4 – When the meat is completely cooked, stir in 2 tbsp. cinnamon, 2 tbsp. chili powder, 2 tsp. cumin, 2 tsp. garlic powder, 1 tsp. curry powder, 1 tbsp. onion powder, honey, vanilla extract and vinegar. Stir well and serve.
Eat and Enjoy!
Nutritional Content
1 serving = 1 cup
Calories: 132
Total Fat: 4 gm
Cholesterol: 34 gm
Sodium: 258 mg (lower if you use low sodium chicken broth)
Carbohydrates: 15 gm
Protein: 9 gm
Nutritional Information estimated at Nutritiondata.com. Data may not be accurate.



Tuesday, November 8, 2011

Clean Spaghetti Sauce

Tuesday, November 8, 2011

This is our secret family recipe for red sauce. It originated in 1970 from a lovely family in
Ft. Wayne, Indiana. This is the meat free version, however you can add your own in if you like.
I also made a change and used turbinado Sugar or Stevia in the Raw for our Sleek Body foodies. The photos below are a doubled batch.  Let me know how you like it!

Heat in heavy pan or dutch oven then add the following and saute in olive oil

1 small onion, chopped
1/2 pound  Portabellas (or any mushrooms)
1/2 green pepper, chopped or diced.

Add: 1 (28 oz) can of  organic tomatoes
1 (10.5 oz) of organic tomato puree (you can use fresh if  you like).
1 (12oz can of tomato paste)
2 Tablespoons of Low sodium Worchestershire sauce
2 Tablespoons of vinegar
2 Tablespoons of sugar (I use either turbinado or Stevia in the raw)
1/4 teaspoon black pepper
1 teaspoon celery seed
6 bay leaves
1/4 teaspoon cayenne pepper
1 1/2 Tablespoons garlic salt
1 heaping teaspoon of Oregano
1 heaping teaspoon of basil

Simmer in your crock pot uncovered for at least 3 hours.  Remove Bay leaves. Puree with immersion blender and serve over pasta, spaghetti squash or use for dipping garlic bread if you're not afraid of carbs.   
Saute onions, mushrooms and peppers

add spices to tomato mixture 

Add sauted vegetables to sauce 
Simmer for  at least 3 hours and make sure to
use your immersion blender before serving.

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