Friday, November 28, 2008
Body Weight Pull-Ups (Assisted if needed)
Standing Overhead Alternating Shoulder Press
Body Weight Prisoner Squats
Body Weight Crossover Lunges (hands behind head)
Repeat 4 X's
Sunday, November 9, 2008
Loop this eating plan for six days of sensible eating. Loosen up a bit on day 7 and enjoy one portion of your favorite food.
*Diet designed for women who are trying to blast away abdominal fat* Three day sample eating plan.
Breakfast: 4 scrambled egg whites cooked with chopped bell pepper, onion and 4 oz cooked potato, cubed.
Snack: Protein Shake with strawberries
Lunch: 3 to 4oz baked chicken over large mixed green salad. Olive oil & vinegar
Snack: 1/2 cup plain, low-fat yogurt mixed with wheat germ.
Dinner: 3 to 4 oz. Grilled Salmon, 1 cup Broccoli and 1/2 cup Brown Rice
Snack: Apple and 1 oz. cold chicken.
Breakfast: 1 Cup plain, low-fat yogurt, 1/2 cup Berries and 1 Slice Whole Wheat Toast.
Snack: 1 Small Apple and 1 oz unsalted Almonds & Walnuts.
Lunch: 4 oz. Tuna over Mixed Greens with 2 Unsalted Brown Rice Cakes.
Snack: 2 Egg Whites cooked with 1/3 cup Whole Oats, with Vanilla and Sweetener to taste.
Dinner: 3 oz. Cooked lean ground Beef with 1/4 cup Tomato Sauce served with Baked Potato.
Snack: 1/2 cup cubed Melon.
Breakfast: Omelette made with 4 Egg Whites and 1 Cup Cooked Oatmeal.
Snack: 1/2 Cup Yogurt and 1/2 Banana.
Lunch: 3 to 4 oz. Oven-Roasted Turkey Breast, 1 Cup Cooked Spinach, and 4 oz. Cooked Sweet Potato.
Snack: 1 Apple with 1 Tablespoon Almond Butter.
Dinner: 3 to 4 oz. Chicken Stir-fried in 1 tsp. Olive oil with 1 to 2 cups of mixed Vegetables, served over 1/2 cup Brown Rice.
Snack: 1/2 Grapefruit
Sunday, September 14, 2008
Wednesday, July 30, 2008
Inspired by the flavors of southern France, this easy prep dish is ideal for almost any white fish, like sole, cod or halibut. Makes 4 servings.
Tuesday, July 29, 2008
Shrimp Scampi has long been a worldwide favorite. This is a lightened up version of the typically fat-laden dish. Lightened up by substituting broth for most of the oil. High in protein, low in fat, tastes great, quick & easy! Makes 4 Servings.
Friday, July 18, 2008
Saturday, July 5, 2008
These Scones are really fantastic and can be made in so many flavors. All you need to do is swap blueberries for another fruit, like peaches or strawberries. Great for a Sunday morning treat!
2/3 Cup Regular Old Fashioned Oats (not instant)
1/3 Cup Bisquick Heart Smart baking mix
3/4 Cup Fresh Blueberries
1/3 Cup Light Vanilla Soymilk
1 Tablespoon Brown Sugar (not packed)
2 Teaspoons light Whipped Butter
1/2 Teaspoon Baking Powder
Preheat oven to 400 degrees. Combine dry ingredients with butter and mix well. Add milk and stir. Then fold berries berries into the batter.
On a baking pan sprayed with nonstick spray, divide batter into 4 mounds (leave room in between them - they expand). Bake for 10 minutes. Makes 4 servings.
Per Serving: (1 Scone) 125 calories, 2.5 g Fat, 23 g Carbs, 2 g Fiber, 6 g Sugars, 4 g Protein
6 ounces raw skinless bonless lean chicken breast, cut into 8 strips
1/2 cup Fiber One bran cereal (original)
1/4 cup egg beaters or egg whites
1/4 teaspoon garlic salt
Fresh Black Pepper to taste
Preheat oven to 375 degrees. Using a blender or food processor, grind Fiber One to a breadcrumb like consistency. Add garlic salt and black pepper to crumbs. Place crumbs in one small dish and eggs in another.
Coat raw chicken with egg then crumbs. Place strips on a baking pan sprayed with nonstick spray. Add a light mist of nonstick spray on top and place in oven.
Cook 10 minutes and then turn strips over. Spritz with another light mist of nonstick spray and cook for an additional 7 to 10 minutes, until chicken is fully cooked and crumb coating looks cripsy. Enjoy!
Makes 1 Serving (8 strips) 277 Calories, 3 g Fat, 26 Carbs, 14 g Fiber, 47 g Protein
1 Large Onion
1/2 Cup Fiber One bran cereal (original)
1/4 cup egg beaters or egg whites
Dash of Salt
Optional: black pepper, oregano, garlic powder, etc.
Preheat oven to 375 degrees. Cut ends off the onion, and remove the outer layer. Cut onion into 1/2 inch wide slices, and separate into rings.
Using a blender or food processor, grind Fiber One to a breadcrumb-like consistency. Pour Fiber-One "breadcrumbs" into a small dish and mix in salt and any spices you like. Fill a small bowl with egg mixture. One by one, coat each ring first in egg and then in "breadcrumbs" . Evenly place rings on a baking dish sprayed with nonstick spray. Cook for 20-25 minutes, flipping rings over about halfway through. Makes one huge serving.
Per serving: 153 Calories, 1 g Fat, 16 g Fiber, 9 g Protein
Tuesday, June 10, 2008
The first is strength. Muscle strength is the foundation upon which you build. The most important. Being quick and developing your speed is also important. As is flexibility training.
Our sessions consist of speed training outdoors (40 yard sprints) timed, body weight exercises (push-ups, pull-ups, squats) etc. Training with pre-teens is a blast! They have so much energy and love trying new exercises and competing with each other. Brett & Michael are two of my many younger students. They are both trying out for the football team this year. I am teaching them basic weight training exercises, along with speed work and some boxing (they beg for it) at the end of our sessions. They love it!
Sunday, June 8, 2008
Meaty Portobello mushrooms are marinated in balsamic-thyme vinaigrette, charred on the grill, then sliced while still warm and arranged atop greens. Perfect for a light summer lunch!
Friday, May 30, 2008
Leave it to the Italians to create a winning combination like tuna and white beans. I take this classic one step further by incorporating shredded romaine, arugula, and crunchy veggies. The flaxseed oil in the vinaigrette dressing adds a great flavor-much like that of pecans.
Thursday, May 29, 2008
Saturday, May 24, 2008
Saturday, May 17, 2008
Katie also incorporates yoga into her training regimen along with playing tennis, paddle and gardening in her English Gardens. Katie has definitely added lean muscle to her frame with a perfect balance of strength training and yoga. She is 61 years old, beaming with tons of energy and has never been stronger! She is totally an inspiration to others!
Friday, May 16, 2008
This is a list I put together when preparing college “care packages” to send my son for his first year at college.
I was able to train with Robert via Internet, sending weekly lifting schedules in addition to his rugby training. I also insured that he was eating properly at the cafeteria and making the best choices (a lot of vegetables, fruits and lean proteins.) In addition to your meal plan, you need to have healthy snacks in your dorm. I have put together a list of foods and snacks I would regularly send. I hope you find this information helpful. Shop at Trader Joe’s, Whole Foods or your local market.
Saturday, May 10, 2008
Carrie is originally from Maryland and has been a lifelong athlete. She received a full scholarship to Boston College for Lacrosse and also ran in the Boston Marathon.
When she became pregnant for the first time, she gained a lot of weight (60 lbs) and rarely worked out. She started training with me twice a week. She did cardio on her own 2-3 days per week. And she also started preparing healthy meals. In return she gained lean muscle and lost fat.
Carrie is no stranger to strength training and admits the “Power-Rack” was her best friend while training at Boston College.
Carrie became pregnant for the second time and continued lifting 2-3 times a week and also incorporated cardio. She kept her weight in control this time (25lbs). She ran the New York Marathon after the birth of her second daughter. She also coaches lacrosse for a private all girls’ school. She is truly an inspiration to others!
Carrie resides in Westchester, NY with her husband (college sweetheart) and two beautiful daughters.
2 pounds large sweet potatoes, scrubbed
1 Cup fresh Snow Peas, trimmed
2 Sprays cooking spray
Saturday, May 3, 2008
The Back contributes to the overall shape of your physique ~ A well defined V-shaped back gives a smaller looking waist. In addition to looking better, the result of training your back also adds strength in lifting for everyday daily activities. A strong back determines your posture. Your lat muscles keep your shoulders from slumping. No training program can be complete without a great back workout.
Sunday, April 27, 2008
Saturday, April 26, 2008
1 Green or Red Apple
1 Package of Lean Ground Turkey (20.8 oz)
1 Green Bell Pepper
1 Red Bell Pepper
1 15 oz Can Hunts Tomato Sauce w/half can of water
Red Pepper Flakes to taste
Saute turkey, onions and peppers until browned; add tomato sauce and water. Simmer for 15 minutes. optional: top with green onion & reduced fat cheddar. Serves 4. Serve plain or with brown rice. Easy to prepare, high protein and healthy one dish meal. Just add a salad!
1/4 Cup Chicken Broth
1 Tablespoon Reduced-Sodium Soy Sauce
2 Garlic Cloves, minced
1 1/2 Teaspoons Grated Peeled Fresh Ginger
2 Teaspoons Canola Oil
2 Cups Chopped Bok Choy
1 Red Bell Pepper, cut into 1-inch squares
1 Cup Fresh Snow Peas, trimmed
1/2 Carrot, Thinly Sliced on the diagonal
1/4 Cup Canned Sliced Bamboo Shoots, drained
1/4 Cup Canned Sliced Water Chestnuts, drained
Combine the broth, soy sauce, garlic and ginger in a small bowl.
Heat a large non-stick skillet or wok over high heat. Pour in the oil and swirl to coat pan, then add bok choy and bell pepper. Stir-fry about 3 minutes; add the broth mixture, snow peas, and carrot. Reduce the heat and cook, stirring frequently, until the vegetables are crisp and tender, about 3 minutes. Stir in the bamboo shoots and water chestnuts; cook, stirring frequently, until heated through, about 1 minute longer. Makes 4 servings.
Calories: 65 Carbs: 9 Fat: 3 Protein: 3 Fiber: 3
This classic vegetable stir-fry is traditionally served on the Chinese New Year. Unlike the takeout variety, this dish cooks the veges in a small amount of oil.
*Brown Rice is great with this dish! Add whatever vegetables you like.
1 16 oz can Whole Italian-style Tomatoes (Finely Chopped)
1 19 oz can Kidney Beans (rinsed & drained)
1 Box Birdseye Frozen Mixed Vegetables
3/4 Cup Ditalini Pasta (uncooked)
3 Cups Low Sodium Chicken Broth
1 Tablespoon Olive Oil - 1 Clove of minced Garlic
Saute garlic and oil in saucepan, place all ingredients in saucepan. Simmer 10 minutes or until pasta is cooked. Makes 4 Servings.
This Italian-inspired, meal-in-a-pot is rich in fiber-filled ingredients like beans and vegetables. It is tasty and, vitamin packed, meatless meal that cooks in no time. Sprinkle with Parmesan Cheese and serve with a slice of bread and a salad. I make this a few times a week with our main dinner. Everyone loves it!
1 lb Boneless, skinless chicken breasts, cut into thin strips or bite-size pieces
2 large Egg Whites
1/2 cup Flour
1 Teaspoon Paprika
1-2 Teaspoons Cajun Spice (1 for spicy, 2 for hot!)
1 Tablespoon Accent or Mrs. Dash Spicy
Nonstick cooking spray
Combine spices and flour in a small bowl. In another small bowl, beat egg whites with fork. Thoroughly coat a nonstick pan with cooking spray. Dip chicken pieces in egg whites, then in seasoned flour, pressing or pounding the flour into each chicken strip. Arrange chicken pieces in skillet. Cook over medium heat, turning after 5-8 minutes. Cook another 5-8 minutes or until no longer pink inside. Serves Four.
Calories: 195 Protein: 29 grams
Great recipe for watching football, we love it!!
Whole Wheat Linguine with Pinot Grigio and Shrimp
This is truly a "POWER" meal! Quick, healthy & satisfying after a great "Leg" workout!
1 pound Whole Wheat Linguine
1/4 Cup Olive Oil
3 Shallots, chopped
3 Garlic cloves, minced
1 Cup Fresh Cherry Tomatoes Chopped in half
1 1/2 Cups Pinot Grigio
2 lbs Shrimp, peeled and deveined
1 Teaspoon Salt
1 Teaspoon Freshly Ground Black Pepper
Red Pepper Flakes to Taste
Fresh Basil chopped
Fresh Parsley chopped
Cook Pasta according to package 8-10 minutes. Drain.
Heat olive oil in a large skillet over medium heat. Add shallots and garlic and cook for 3 minutes. Add the wine, shrimp and bring to a boil. Reduce heat, simmer until the shrimp are pink, about 5-7 minutes, add fresh tomatoes and pasta. Add salt, pepper, fresh basil and parsley and red pepper. Serve immediately.
8 oz Chicken Breast, cut into bite size pieces
1/2 (15-ounce) package refrigerated pie dough (such as Pillsbury) or your own
1/8 Teaspoon salt
2 Tablespoons all-purpose Flour
1 Teaspoon dried rubbed sage
1/4 Teaspoon Black Pepper
1 1/4 Cups Water
1 1/2 Cups Frozen Mixed Vegetables (Birdseye)
1 Cup Mushrooms quartered
1 (10 1/2-ounce) can condensed reduced-fat, reduced sodium Cream of Chicken Soup
*The Piecrust topping cooks on a baking sheet and is then placed over the filling, you don't need to use ovenproof bowls for the pies. Use a bowl or ramekin as a guide for cutting the dough.
Preheat oven to 425 degrees.
Cut 3 (4-inch) circles out of dough, discard remaining dough. Place dough circles on a baking sheet coated with cooking spray. Lightly coat dough with cooking spray, spirnkle evenly with 1/8 teaspoon salt. Pierce top of dough with a fork. Bake dough at 425 degrees for 8 minutes or until golden.
Combine flour, sage, 1/4 teaspoon salt, and pepper with chicken. Heat a nonstick skillet coated with cooking spray over medium heat. Add chicken mixture; cook 5 minutes, browning on all sides. Stir in water. Stir in vegetables, mushrooms, and soup; bring to a boil. Reduce heat, and cook 10 minutes. Spoon 1 cup chicken mixture into each of 3 (1-cup bowls), top each serving with 1 piecrust. Serves 3.
Around 374 calories each, and tastes great! Try it out, we love this recipe during the cool weather. Prep is about 30 minutes.
1 1/2 Cup Hodgson Mill Oat Bran Cereal
1 1/2 Cup Whole Wheat Flour
1/2 Cup Brown Sugar -packed-
1 1/2 Tspn Baking Powder
1 1/2 Tspn Baking Soda
1/2 Teaspoon Salt
1 Cup Unsweetened Applesauce
4 Egg Whites
4 Tbspns Olive Oil
1/2 Cup Walnuts (chopped)
1/2 Cup Dried Cranberries
Bake 400 degrees 15-17 minutes or until golden brown. These muffins are packed with fiber/protein and great for breakfast on the go! Around 250 calories! Replaces prepackaged Protein Bars!
*Add whatever you like (Flaxseeds, Raisins, Almonds, Sunflower Seeds)
*Serious Lifters/Bodybuilders can also add Protein Powder
3/4 cup Sugar
1/2 cup Whole Wheat Flour
1/4 cup Dutch Processed Cocoa
1/2 tspn Baking Soda
2/3 cup Unsweetened Applesauce
2 Egg Whites (lightly beaten)
1 tspn Vanilla
Powdered Sugar (optional)
Protein Powder (optional) 1 scoop
Nonstick Cooking Spray
Spray a square baking pan (8x8 inches) with nonstick cooking spray. Combine ingredients in large mixing bowl; blend well. Pour into pan and bake 20-30 minutes in a 350 degree oven or until toothpick inserted into center comes out clean. Remove from oven and let cool five minutes in pan. Remove from pan place on wire rack and sprinkle with powdered sugar, if desired. Cut into eight squares. Makes eight servings. 95 calories each.
*serve with vanilla frozen yogurt on the side or
*serve with a tblspn of whipped cream (Cool Whip is chemical garbage)
Brownies aren't something you can include in your daily menu if flawless abs are your goal. But wait! This simple recipe is lower in fat, sugar and calories than what you would buy at your bakery. Dutch processed cocoa is a surprising replacement for chocolate, and applesauce replaces oil. I guarantee you won't believe the results!