Banging Body Part 2

Last week we went over setting goals for the 1st-4th quarter of the upcoming year.  In case you missed it you can read part 1 here.  If your ready to move on to part 2 for your banging body read on!  To help you reach your goals you need to start your fitness journey.  Make sure you have developed a plan or hire a trainer to help you with your plan.  Below is my own workout calendar for the month of January.  I typically do this for my own clients and decided that I should start doing this for my own workouts.

I understand things come up and you might need to switch your Saturday workout to Thursday during the last week of the month and typically that is okay.  Your next step after having your workout mapped out for the month is to put your workouts into your schedule.  You want to make sure these are appointments that cannot be broken.  They are non-negotiable if you want to go to a last minute happy hour but haven't got your workout in for the day you will have to skip happy hour.  It can be tough at first but you need to put your health first and realize there will always be happy hours in the future.  Notice to really get that banging body it is not just about saying it you have to do the work to achieve those goals.

After having your workouts into place the next step is to look at your nutrition.  Make sure you have planned ahead, if you fail to plan you plan to fail.  I'm sure everyone has heard that quote but it is so true!  People get busy, mid-week your home you forgot to plan ahead and now are at a drive-thru or eating every junk food you have in your cupboards.   I tell my  clients to plan on their day off usually everyone has a day off or even an hour off at some point in their week.  Resist the urge to just sit in front of the tv and zone out plan ahead instead.  You don't have to overwhelm yourself by planning your entire week in that one day though that is great if you can.  Plan what 2-3 meals you will cook & either freeze or eat the leftovers during the week.  This is one great way to keep up on your fitness goals.

So now that you have your goals set & a plan in place next week will be part 3 of having a banging body.  Hint, we will be discussing motivation & how you actually can reach those goals.

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Tips for losing the last 10 pounds

Stress Free Meals

We all are busy and the last thing we want to do at the end of a long day is to cook a meal.  Let alone a healthy one if we haven't properly snacked throughout the day.  Well below are some great recipes to help you achieve your clean eating lifestyle and not have to spend hours in the kitchen.  One of my favorite tools to use in the winter months is my crock-pot.  I love to throw meals together and let it sit all day and come home to a freshly cooked meal.  One thing that is nice about crock-pots is it's hard to go wrong in what you put in them.  This past weekend I cooked recipe #1 & 3 both turned out wonderfully.  The pineapple chicken slow cooker recipe was a little easier to cook then the baked ziti that had a little more prep.  So below are 5 great recipes for you to try on a cold winter night.

Recipe #1

Light pasta bake

Click below for the recipe! 

http://www.taylormadebytaylorbee.com/2013/02/light-pasta-bake-with-chicken-sausage.html?m=1

Recipe #2

Southwestern Flank Steak 

By Cara Lyons

Click here for the recipe.

Recipe #3

Slow Cooker Pineapple Chicken

Check out more recipes at http://www.thegraciouspantry.com/clean-eating-crock-pot-pineapple-chicken/

Recipe #4

Chicken Cacciatore

By Cara Lyons

Click here for the recipe!

Recipe #5

Slow Cooker-Honey & Garlic Chicken

http://www.justataste.com/2013/09/slow-cooker-crock-pot-honey-garlic-chicken-recipe/

In good health,
Andrea

Pre/Post Workout Snacks

One question I get asked quite a bit is what to eat before and after workouts.  My answer depends on when your working out and what your workout will be.  If your going to be getting up for an early morning workout before work some don't need anything to eat while (what I personally do) or others a light snack such as a banana or apple.  If your working out after work you defiantly want to make sure you fuel your body.  If you haven't eaten anything since your lunch break most likely your workout will not be as strong as it could have been with the proper fuel.  With that being said enjoy the variety of snack options below.

Pre Workout Snack Ideas

Banana

Trail Mix (Homemade is healthiest) 

Peanut Butter with banana slices on toast 

Apples & almonds 

Pear & raisins 

Yogurt if you don't have digestion issues 

(Above protein cookie) 

Post Workout Snack Ideas 

*General recommendation 2:1 carb/protein intake

*Take 1 food item from each list

Sample Carb foods

1 cup of juice 

1 piece of fruit

1 bagel

2 slices of bread

1 cup of most cereals

1 large baked potato

2 cups of milk

1 cup of rice

1 cup of corn

1 cup of squash

2/3 cup of dried beans

Sample Protein foods

3 eggs or 6 egg whites or 3/4 egg substitute 

2 cups of milk

3 cups of soy milk

3 cups of yogurt

3/4 cup of cottage cheese

3 ounces of chicken, fish, pork or beef

3 ounces of cheese (not cream cheese)

6 tablespoons of peanut butter

 *Combination of both: A good protein shake

As always check out www.safiretraining.com to sign up for our newsletter  and receive even more fitness tips.   

Meal Prepping and why you should do it

How many of you have come home from a day of work and looked in your fridge and realized you have nothing to eat?  What about when you head out for a long day and you forgot to pack a snack?  I'm sure most of you have been there done that.  Heck, I just did it yesterday!  I didn't make time for meal prepping this last weekend and it left me unprepared for my week ahead.  I personally try to do all my prepping on Sundays than again on Wednesday evening if I need more to make it through the rest of the week.  Why is meal prepping so important and why should you do it?  While it not only helps you eat healthier it also saves on time during your busy week.  Think about most of us have a day where we have a few hours we could spend cooking a meal or two for the upcoming week.  Instead we might spend that hour in front of the tv my suggestion if you really have to watch that tv show meal prep with it going on in the background.  Most tv shows are not that deep that you have to throughly watch to understand what is going on anyways.  

Below are some meal prepping tips to get you started on your new fond habit.  Remember habits come after you consistently perform an action.  So if you do it once than by pass it the next week it will just make it that much harder when you try again the folowing week. 

Meal Prepping Tips

1. Have a set day of the week:  Look at your calendar and decide what day(s) work best for you to meal prep that week.  I like to indulge my sunday afternoons as my meal prepping day.  I usually will cook a meal or two and a snack such as homemade granola bars. 
2. Have a menu prepared: Don't just go to the grocery store and randomly pick food items.  Open up your cookbook or your pinterest boards with those clean eating foods you have saved.  It doesn't take to long to write out a grocery list of items you will need that week.  
3. Cut & wash your fruits & veggies: Right after you get back from the store cut up your veggies & fruits.  That way you will store them and can easily access them when you need them in a pinch.  Personally when I don't do that I know I usually end up throwing out the celery I never cut up or carrots I never washed.  
4. Prepare with a friend: If meal prepping bores you to death have a friend come over if you have a big enough kitchen and prep together.  You will have a few laughs and enjoy each others companies and get yourself prepared for the week ahead. 
5. Know what you won't eat: I'm guilty of this I buy peppers and an onion that my recipes call for but am not a huge fan of either.  I usually toss them out or pick them out of my foods.  Why do I buy them?  Just because the recipe calls for it or your trying for the umpteenth time to try that food item doesn't mean you will like it anymore.  Save your money and go with foods you enjoy. 
6. Stay away from the processed foods as much as possible: I know it is easier to buy a box of granola bars than to make them, but most recipes are quite simple.  Resist the urge to grab the sugary granola bars with 10+ ingredients and go for the homemade ones.  If you are in a pinch the new Larabar Uber are your best option and have only natural ingredients.  

The main goal is to plan ahead remember if you fail to plan you plan to fail.  

As always head to www.safiretraining.com for more fitness & nutrition tips and inspiration.  Plus join us for the free 21 day healthy from the inside out challenge.  More information at www.safiretraining.com

In good health,

 Andrea 

Clean Eating Summer Foods

Everyone loves a good summer treat with the warmer weather, kids out of school, running from one event to another.  Most people need quick and easy recipes and foods to eat on the go.  I advice all my clients to eat clean.  In case you have never heard of that or need a refresher on what clean eating is below are some guidelines to follow.

• Whole grain foods
• Fruits & Vegetables are staples in this way of life 
• Avoid processed foods as much as possible
• Eat 5-6 small meals a day
• Avoid sugar loaded drinks and foods
• Limit alcohol
• Stick to proper portion sizes 

So where can you find healthy clean eating recipes for all your summer eats & treats?  Below are two great websites with tons of fabulous recipes.  I have posted 2 recipes below one from each website.  I encourage you to try them! 

The first recipe is a tried and true breakfast treat.  I have many of my clients say they can eat this as dessert it tastes so sweet and is delicious!  The website you want to check out for this recipe is at www.cleaneatingmag.com 

Serves: 4
Hands-on time: 5 minutes
Total time: 5 minutes

INGREDIENTS:

• 4 medium bananas
• 2 cups 1% cottage cheese
• 6 tbsp all-fruit strawberry jam
• 1/4 cup roasted peanuts, chopped
• 1/8 tsp sea salt

INSTRUCTIONS:
Peel and cut each banana in half lengthwise. Place 2 banana halves in a shallow dish or bowl (or a deep traveling container if you’re off to work). Using an ice cream scooper, place 1/2 cup cottage cheese over center of banana and top with 1 1/2 tbsp jam, 1 tbsp peanuts and pinch of salt. Repeat with remaining ingredients to assemble 3 more Breakfast Banana Splits. Serve immediately.

Nutrients per banana split: Calories: 255, Total Fat: 6 g, Sat. Fat: 1.5 g, Monounsaturated Fat: 2.5 g, Polyunsaturated Fat: 1.5 g, Carbs: 44 g, Fiber: 4 g, Sugars: 25 g, Protein: 17 g, Sodium: 460 mg, Cholesterol: 4.5 mg

The second recipe is from another favorite website of mine http://busygirlhealthylife.com/ Lori Harder publishes her personal recipes she creates right on her website they taste great and are clean eats as well! 

Summer Kale Salad 

Ingredients

• 4-6 cups kale leaves, chopped without spine
• 1 can water chestnuts, chopped
• Juice of 1 lemon
• 2 cloves garlic
• 1/2 cup Asiago cheese
• Dash hot pepper flakes
• 2 Tbsp mint, chopped
• 1/4 cup strawberries, chopped
• 2 4-6 oz. chicken breasts
• 1/2 tsp. salt
• 1/2 cup chopped green onion
• 1 cup shredded cabbage - purple or yellow
• 1 cup shredded carrots
• 1/4 cup pine nuts
• 1 tsp. garlic salt
• 4 Tbsp. olive oil

Instructions

1. In a lightly sprayed frying pan, add garlic and salt. Then sauté chicken, pine nuts and green onion until cooked through or lightly browned.
2. In a separate bowl, combine kale, water chestnuts, hot pepper flakes, mint, strawberries, cabbage and carrots.
3. For the dressing, in a blender or Magic Bullet, combine olive oil, lemon juice, 2 garlic cloves, Asiago cheese and a dash of pepper and salt. Blend until smooth and pour over kale mixture. Let set at least 5 minutes before serving.
4. Combine all ingredients including chicken, and mix well.
5. Tip: Feel free to do this with shrimp, tofu or just serve plain. It’s delicious!

As always check out www.safiretraining.com  for more fitness and nutrition tips! 

Why you need fat in your diet

Fat is not the enemy anymore.  Well when it comes to nutrition.  Fat from healthy foods are actually good for you!  The fats you want and should avoid are saturated fats and trans fats make sure you read the labels so you know if your foods contain those 2 fats.  Well what fats do I eat you ask?  Well you want to consume monounsaturated fats and polyunsaturated fats.  

So what foods contain those healthy fats:

1. Salmon
2. Nuts: Almonds, pecans, cashews, walnuts 
3. Olive Oil
4. Sunflower oil
5. Peanut oil
6. Avocados 
7. Peanut butter
8. ToFu
9. Tuna Fish
10. Soymilk 

 Those are just a few of the foods that contain the healthy fat you need to make your body work.  Most people need to consume around 20-30% of their diet should be coming from fat.  So fat is a good thing as long as you are eating the healthy version and avoiding the baked treats, and heavily processed foods.  For more information check out SaFire Training.

Healthy Thanksgiving Recipes

Healthy Thanksgiving recipes where can a person find some?  My favorite website and magazines is called Clean Eating.  If you want a full out guide to what your healthy Thanksgiving meal should look like pick up the latest issue of Clean Eating magazine on news racks now.  That issue has Thanksgiving as well as Christmas meal planning ideas.  Even if you are just looking for a healthy side dish this magazine has it.

Here are some sample recipes you can find in the Nov./Dec. 2012 issue
-Rosemary Roasted Turkey with Porcini Pan Sauce
-Endive Bites
-Butter Leaf Salad
-Pumpkin & Pear Soup
-Spiced Brisket
-Sour Cream & Chive Mashed Potatoes
-Whole Wheat Dressing
-Maple Glazed Carrots
-Lemon Cranberry Sauce
-Individual Apple & Pecan Crumbles

Check out cleaneatingmag.com for a quick look check out the website for a quick glimpse in the magazine.