Sunday, July 27, 2008

Delicious Banana Chocolate Chip Muffins (Low fat too!!)

This is a recipe that I got from my mom a LONG time ago. This is another great recipe to double and throw in the freezer. I highly support breakfast, and this is a great way to have something on those quick mornings.

1 3/4 cup flour (you could definitely use whole wheat flour here)
1/2 cup sugar
1 TBS baking powder
1/2 tsp salt

*mix separately
1 egg
1/4 cup applesauce
1/4 cup skim milk
3 ripe bananas mashed

Mix dry and wet ingredients separately. Stir both together just enough to moisten. Add 1/2 cup chocolate chips and mix in. Bake at 400 for 20-30 mins.

Tuesday, July 22, 2008

Jam Session Round 2

Heather requested some new tunes to workout to... I have a list of some new great ones I love. (For those of you who didn't see my previous post I gave another list of favorites in my March posts.) Happy Sweating!!

Mercy – Duffy

Elevator – Flo Rida

Run – Gnarls Barkley

Fuego – Pitbull

That’s Not My Name – The Ting Tings

Dangerous – Akon

Come on Come on – Cheap Trick

With You – Chris Brown

Viv La Vida – Cold Play

Leavin’ - Jesse McCartney

SOS – Jonas Brothers (yep I’m 12 years old)

Shawty Get Loose – Lil’ Mama

369 – Step Up II Sound Track

Shut Up & Let Me Go – The Ting Tings

Got to Be Startin’ Something – Akon Ft. Michael Jackson

Hot n’ Cold – Katy Perry

Always Be – Jimmy Eat World

Say Anything (Else) – Cartel

Shake It – Metro Station

American Boy – Estelle ft. Kanye West

*Also. I LOVE my Itunes, but get so sick of spending .99 for every song. If you're looking for a deal go to If you have questions about it feel free to ask!

**OH and...Nicole Don't worry the jump squats won't make your thighs bigger!! I actually posted about your spinning question a few weeks ago. Check it out, it may answer your questions. :)

Sunday, July 20, 2008

Exercise of the Week: Jump Squats

There are so many variations of squats and lunges you can do, and I'm all about mixing it up. I showed these ones to Nichole this week, and I think she gave me the two thumbs up! ;) You can do these with weight or without. Start low in a squat position and jump up as high as you can fully extending your legs off the ground. As you land, land back in your squat position and avoid jarring your knees. The deeper you land into your squat the less pressure you'll feel on the knees. Do three sets of 15 of these and you should feel the burn!

Tuesday, July 15, 2008

Change Your Scenery

Something that I've always been aware of, but was just reminded of this week was how important it is to mix up your exercise routine to keep you motivated. I am spending the week in Newport Beach, California with my family, and I've been running outside here. It's like running has suddenly become so much more enjoyable. I was thinking about it as I ran, and I realize that I am definitely one to get stuck running the same path over and over, mostly because I know its exact distance, and how long it will take me. But, I have really enjoyed being able to just go and run and explore new place. I know we can't all run by the boardwalk, but find a new path in your neighborhood, go up the canyon, go for a hike, go for a swim, etc. You get the idea. Finding a new place will help keep your attention and will ensure adventure!

Wednesday, July 9, 2008

One Hundred Pushup Challenge

You've heard me rave about the pushup many times. Its a great exercise that trains so many different muscle groups and you can do it anywhere for free! Pushups are something that I have all my clients do because I think they are a great way to gage your strength. Most of my clients start out doing a few girl pushups and before they know it they are doing 45-50 boy pushups! They are a great way tone those arms. Thanks to Jenna for showing me this website!! I love a good challenge, and for those of you who are looking to mix up your workout and need something new to push you click on this link and check it out!!

Monday, July 7, 2008

be a multi-tasker...

I know that not everyone has time to spend lifting weights at the gym, but it is so important that you do so! So what is the solution to a time crunch? Multi-task! Combine two exercises in one, and you'll get the job done twice as fast. Here are some of my favorites.

#1 Squat with a Shoulder press
Hold two dumbbells, a plate, med-ball, or a bar at shoulder level. Squat down keeping your form correct, (hips back, knees in-line with ankles, keeping that upper body up.) As you return to standing squeeze your glutes and keep your abs tight pressing your dumbbells towards the ceiling. Make sure you aren't leaning back. Slowly lower them down, and return back to a squat starting again. Do 12-15.

#2 Bicep Curls, Shoulder raises, Triceps Kickbacks in a Lunge.
Get down in a lunge position and hold it as you do bicep curls, shoulder raises, or triceps kickbacks. Make sure to keep that lunge form correctly keeping your shoulders back, and alternate legs to keep it even.

#3 Plank Punches
My sister Nichole showed me this one and I love it. Get down in a plank position and get yourself stabilized. Punch your right arm straight forward and then bring it back down to you starting position. Do the same with your left arm. Aim to do 10-15 punches on each side. With this exercise you'll work both your shoulders, your lower back, and your abs.

#4 Bicep Curl to a Shoulder Press
Stand with your feet shoulder width apart, dumbbells (or bar) in your hands. Do a regular bicep curl up and then press it to the ceiling into a shoulder press. Bring it back slowly down and repeat. You could even add a squat in there before you do the bicep curl. (You know I love my squats!!)

There are so many things that you can do to combine exercises. Just be creative and be safe!! remember...good form is always important.

Wednesday, July 2, 2008

Do YOU know what 100 calories looks like??

A. orB.

I came across this interesting quiz from Women's Health Magazine about which foods have 100 calories in them. It is interesting to see what your eye thinks is correct. Overeating is one of the leading causes of obesity in America. Portion Control is the key! I've been counting calories for quite some time, and I was even tripped up on a few. Click on this link and see how you pan out!

Ab Roll Out

This is an exercise that I love that is great for your core! If you do it properly you'll feel it in your lower abs, back, and under your arms. Start in a kneeling position with your arms on the ball. Slowly roll out until your body is straight from your shoulders down to your knees, keeping your hips down and in line. Hold in the extended position for a few seconds and then roll back in. Try to do 3 sets of 15-20.

Tuesday, July 1, 2008

I'm Back!

Sorry for not posting for so long! I've been vacationing, but don't worry...I'm back!