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Eggnog French Toast

November 14, 2011 By Courtnie Leave a Comment

Just in time for the Holidays

Seasonal French toast without the extra calories :O)

Ingredients

1/2 cup of Egg whites

1 cup of Almond milk (breeze)

6 Slices of Rye bread

1 TBSP of Vanilla

1/4 tsp of Nutmeg

pinch of Cinnamon

How To Prepare

 add the egg whites, almond milk, valilla and Nutmeg. then whisk together until completely blended. Then soak the rye bread in the mixture. Place in a hot, non-stick frying pan, or use some Pam Cooking Spray just prior to placing the bread in pan. Brown on each side, then add topping and severe warm!

 Toppings

For toppings without the added calorie count, try yogurt!! My favorite is the 35 Calorie source yogurt (desert line or plain vanilla) and then add some fresh fruit and cinnamon and “ta-da” Calorie wise, delicious french toast with a Holiday twist!! Mmmm so good!!

~Courtnie~

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Seafood Orange Sauce Chicken

August 23, 2011 By Courtnie 2 Comments

Seafood Orange Sauce Chicken

Here is an amazing recipe that I got from one of my health conscious friends Mike!!!

Ingredients:

5-6 bonless skinless Chicken Breasts

1 Egg – Beaten

Breton Crackers – Crushed up

1 jar of Seafood Sauce – Our Compliments (tangy)

1 1/2  cups of Orange Juice

1/2 cup of Cooking Splenda

How to prepare:

Dry off chicken and dip in egg,

Then bread the egg covered chicken with breton crackers.

Cook chicken for 20mins after you cover with crackers…

Combine the seafood sauce, orange juice and splenda to make your sauce,

Than cover the chicken that has been cooked for 20 minutes with the sauce,

Then bake for another 20-25 mins @400F depending how much chicken you use.

And enjoy!

Mmmmmmm so good

Thanks for this one Mike!!

~Courtnie~

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Killer Full Body Workout

June 5, 2011 By Courtnie Leave a Comment

Here is a Fat Blaster Full Body Workout!!!

This Circuit should take about 30 mins to run though once,

tonight in our class we will

be going though the circuit twice!! 8)

Remember to always properley warm-up and cool down!!

5 minute warm-up: 4 Laps Jogging

1) Pushups – max in 1:00

2) Squats – max in 1:00

3) Bent over rows – max in 1:00

4) Jog 3 laps

5) Shoulder press – max in 1:00

6) Lunges – max in1:00 each leg (2:00 min total)

7) Bicep curls – max in 1:00

8 ) Jog 3 laps

9) Triceps extensions – max in 1:00

10) Wall squat – 1:00

11) Pliate squat – max in 1:00

12) Sit-ups with weight (1 min/1 min without) – max in2:00

13 )Regular Crunches – max in 2:00

14) Kettle bell swings – max in1:00

15) Jog 3 laps

16) 2-3min rest and Repeat

5 minute Cool Down: 3 Laps Walking

5 minute of Strecting!

This is a great workout and will help you slim down and feel great in a short period of time!

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Are you working out hard enough??

May 10, 2011 By Courtnie Leave a Comment

How do you know if you are working out to your full potential?

 

Try using your Target Heart Rate Zone (THR)

When working out within your THR zone your body is getting an optimal workout with maximum benefit!

You can accurately track of your  heart rate using a heart rate monitor. The heart rate monitor will give you constant update of your heart rate, without having to stop and manually take it.

If you opt-out of buying a monitor you can take you pulse that same why you did it when first figuring out your target heart rate! (see instructions below)

You can use this easy calculation to figure out your Target Heat Rate;

Step 1

Take your Resting Heart Rate (RHR)

The best time to take this is when you first wake up.

However you can also take it during the day, just make sure you have been resting/ sitting for at least 5 minutes.

Using your index and middle finger, place it at the inside of your wrist at the base of your big thumb.

Step 2
 

Using a digital watch our  clock with a seconds hand, you are then going to count the number beats in 60 seconds

this gives you x beats per minute (bpm)

Step 3

Grab you calculator…… Yes there is a little bit of math involved!!

We are going to use 60-80% as our target heart rate zones.

Start by:

Subtract you age from 220

Example calculation;

220-20 = 200

then using this number you are going to to times it by your upper and lower limits!!!

Lower limit

.60 x 200 = 120

20 + 120 = 140 bpm

Upper limit

.80 x 200 = 160

20 + 160 = 240 bpm

You want to warm-up with you heart rate below your lower limit, so in the example above, you would warm -up with your heart rate below 160 bpm and train between 160-240 bpm!

 

There are different zones that you can use when working out. Not only is it useful to know what the different zones are used for but also when you should apply them to your workout;

 

Warm-up zone  50 – 60% of maximum heart rate: This is the easiest zone and would be good for someone who is just beginning a fitness program and has not been physically active in a while! Don’t be fooled even though your are working a slower pace 85% of calories burned in this zone are from fats!

 

Fitness Zone 60 – 70% of maximum heart rate: This zone is a little more intense, improving your cardiovascular health and helping decrease cholesterol levels. In this zone you are burning more total calories.

 

Aerobic Zone 70 – 80% of maximum heart rate: In this zone you are improving your endurance. Overall you are still burning more calories in total however the amount of calories from fat are at 50%.

 

Anaerobic Zone 80 – 90% of maximum heart rate: This zone would be used for high performance training. Helping improve your VO2 maximum (the highest amount of oxygen one can consume during exercise) and a higher lactate tolerance ability which means your endurance will improve and you’ll be able to fight fatigue better. This is a high intensity zone burning more calories, 15 % from fat.

I would suggest working out between 60-80% of your Heart Rate maximum as calculated above, but depending on your goals you can calculate your target heart rate for any of the zones noted above.

Remember to always train safely, and to check with a physician prior to commencing any new workout program!

Have fun :O)

your fitness expert

~Courtnie~

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Your Metabolism

April 27, 2011 By Amanda Leave a Comment

As a Trainer and Nutritionist I am always asked questions about what to eat to lose weight. This question is difficult to answer because there are numerous factors that aid in weight loss. Nutrition, cardio and your workout routine are the three most important factors, nutrition being about 80% of the puzzle. Here is some information I think you should all know about your metabolism, which is what will burn off your calories and that excess fat!

Metabolisms are not fragile things and it is quite hard to “mess” it up. If you find you have a slow metabolism it is probably because you are not timing your meals correctly or not making the right food choices.

Metabolism’s are based on a few factors and is scientifically referred to as your Basal Metabolic Rate or BMR. This is the rate at which the body expends energy to sustain basic life and  takes into account all of the energy you use to digest food, in respiration, to keep your heart beating, blood circulating and to stay awake.

There are three major factors that can increase your metabolism:

Your metabolism can be increased by exercise! Exercising can vary your metabolism around 30%. Meaning it can increase your metabolism and your energy expenditure by around 30% of your natural, current BMR.  The amount you will increase it by will depend directly on intensity, duration, frequency of activity, and your body mass. As you become more efficient at one exercise and it becomes easier to you, you will need to turn up the heat and make it more difficult in order to see the same results!

Thermoregulation is another factor that will effect your energy expenditure metabolism. When your body is hot and sweaty it takes more energy to cool it down again, and vice versa.

Thermogenisis of food is the third main factor that can vary your metabolism. The thermic effect of food is how many calories it takes to digest a certain type of food. Protein requires the most amount energy to digest, it can vary your metabolism about 20 to 30%. Next is carbohydrates (about 5 to 10%) and then fat (about 5%). This may help you understand why people choosing to lose weight are often chose to eat high protein diets.

Tips to keep your metabolism running smoothly:

Drink up

Plenty of water will keep you hydrated to learn more on the importance of proper hydration click here.

Green Tea

Green tea has plenty of polyphenols called catechins. The specific type of catechins in green tea help increase your metabolism and burn stubborn belly fat.

Spices

A wide variety of spices will increase the thermic effect of food. Also, spices such as curry, and chili flakes have potent antioxidants in them helping you ward off oxidative damage, which is caused by exercise, and keep your body running smoothly.

Natural foods

Foods with little preservatives are much easier to digest and process then confusing additives. natural green food is best as it is vitamin and mineral rich and low in calories. Vegetables are known to be high in fiber, vitamin B and magnesium, as well as being relatively low in calories. Top picks: : tomatoes, spinach, cabbage, asparagus, broccoli, celery, beets, peppers, carrots and eggplants.

Hope this helps you make some better choices! Stay focused! Every healthy choice you make you become one step closer to your ideal physique!

Yours in Fitness,

xo,

Amanda Lee

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Interval Workout

April 22, 2011 By Courtnie Leave a Comment

Want to try a High Intensity Interval Training/ Sprint workout but don’t know where to start?

High Intensity Interval Training (HIIT) will help inprove your performance in shorter training sessions and leave you burning tons of extra calories well after you are done your workout!!

Interval training increases your Resting Metabolic Rate (RMR) up to 24 hours post workout!!!!!

OK, so here is a great way to get started,  I just finished this workout with my personal trainer/dog Axel!! He keeps me going even when I want to stop :O)

If you love the new Britney Spears CD you will love this workout!!

First download ”Till the World Ends” by Britney Spears onto your ipod. Check out the link to hear the song.

Then start jogging and everytime Britney breaks into the coarse “Woah oh oh oh oh oh”  Start your sprint, and then bring your intensity back down to a jog/walk recovery once the corus is over!

Put the song on repeat giving you three sprints per song!

Remember to properly warm-up and cool down! :O)

Have fun

~Courtnie~

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Mindless Eating

April 9, 2011 By Courtnie 1 Comment

Think before you eat!

Mindless Eating

These are the calories that may not be accounted for, and could also be why you are having a hard time losing those last 10 pounds.

Some causes for mindless eating include; stress eating, boredom, and emotional eating

Only eat when you are hungry, a lot of people don’t even remember what the feeling of being hungry actually feels like anymore…….

Mindless eating adds up!


Here are some great tips on how to avoid mindless eating;

  • Stop eating in front of the TV, when you are preoccupied by the TV/computer you are no longer aware of what, and exactly how much you are consuming
  • Have your meals preprepared,  healthy snacks and meals that you can grab on the go. This will take away the option of getting seconds, and subsequently consuming too many calories.
  • Home made frozen dinners. I make most of my meals for the week on Sunday, and then freeze them! This way they are pre-portioned and ready to go when I need them!!
  • Keep a food journal, I found accountability very important when trying to eat clean. When you write it down you will soon realize where your slip-ups are
  • When you go out to a restaurant, have the server package half the meal prior to receiving it, and avoid the bread
  • Use a smaller plate, making the plate look fuller with a properly portioned meal size
  • Sit down at the table  when eating, make sure that you enjoy your food and take your time to taste it. Doing this will leave you more satisfied and allow your brain to catch up to your stomach……registering the full sensation at the right moment and avoiding the point of being too full/stuffed
  • Use a meal plan, outlining a set number of meals, including your snacks, and stick to it!
  • One of Amanda’s favorite tip; To avoid late night snaking brush your teeth once you have finish meal, you will then be less tempted to put something once your teeth are clean!!

Whether  it’s your first ten or last ten these helpful tips will help you cut out those unnecessary calories

~Courtnie~

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Staying Hydrated

March 31, 2011 By Courtnie Leave a Comment

 

Having a hard time losing weight? Are you drinking enough water?

 

Being dehydrated can actually stall your metabolism

As much as 25% of your body is made of water. And the human body can not fuction properly when you are dehydrated.

 

  

 

 

Here are some quick tips to help you get daily water intake

  1. Have a glass of water before going to bed
  2. Try adding lemon, lime or other fresh fruits to your water (oranges, berries) to give your water some flavor
  3. Fill you water bottle half and freeze it, fill the rest up with water and that way you will have cold water all day!
  4. Freeze your berries before adding them to your water, creating flavored ice cubes
  5. Keep you water bottle with you and sip all day
  6. Drink water with your meals, not only will this keep you hydrated but you will also avoid consuming empty calories
  7. Consume fresh fruits and veggies, both of witch have a high water content
  8. Have a glass of water first thing when you wake up
  9. Re-fuel, water loss happens all day, in hot or cold weather. Make sure you replenish your water loss after your workouts as well!
  10. Every once in a while try out some carbonated water, it helps you keep hydrated and will make you feel fuller!
  11. Herbal tea, you can have herbal tea both warm or cold (if you are going to have it cold, make sure you steep it with warm water first!)
  12. Avoid Caffeine, caffeine is a natural diuretic and will dehydrate you if you don’t adequately replenish your water levels

The average amount of water that should be consumed daily is around 8-10 cups. This varies depending on you daily physical activity levels and your body habitus.

On th other hand you can drink too much water too. There have been cases of over saturation which can also be dangerous. Seek help from a health professional to further direct in this matter if you have concerns.

Like most things in life, it’s about finding a balance.

Drink up :O)

~Courtnie~

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“Rolling” with the Dice

March 29, 2011 By Courtnie 1 Comment

Rolling with the dice

Here’s another sample of what we will be doing tonight at  our Learn2Sweat Bootcamp!

All you need is Dice…..

Start with a 5 minute warm up;

Alternate 30sec of jogging, high knees, bum kicks, and jumping jacks!

We will be using 3 dice tonight

The more dice you use the higher the intensity of your workout!

How is works

  1. Roll the dice
  2. The number rolled will be the amount reps of an exercise you will be performing
  3. Follow the list of exercises below in order, until you have completed them all
  4. Take a quick water break and then run through them once more!

List of exercises

  1. Mountain Climbers
  2. Jumping Jacks
  3. Triceps Dips
  4. Push-ups
  5. Burpees
  6. Split Lunges
  7. V-sits
  8. Jogging/ Running Laps around the Room
  9. Tic-Toc’s
  10. High knees (both knees up = 1)
  11. Alternating Scorpion Push-ups
  12. Squats
  13. Sit-ups
  14. Bum kicks (both legs kicked = 1)
  15. Decline push-ups
  16. Roll to a hop
  17. Scissors
  18. Alternating lunges
  19. Plank around the world (starting in a plank on your forearms, move up to your hands then back down to your forearms, “up-up-down-down”)
  20. Squat Jumps

Water Break and Repeat :O)

Like what you see!! Leave a comment, and like us on facebook so you can stay updated with our innovative work outs and healthy eating tips and ideas!

Interested in joining our next Learn2Sweat Bootcamp? Check out our Learn2Sweat calendar for the next start date!

Enjoy your workout!

~Courtnie :O)

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