Friday, August 5, 2016

Peanut Butter Fudgy Pops

I found this recipe on the Team Beachbody blog and knew I had to try it right away! I mean, first of all, it's like 110 degrees here in Texas so anything I can do to stay cool, I am in.  Secondly, it had 'peanut butter' in the title of the recipe so...do I need to say more?


Peanut Butter Fudgy Pops

Total Time: 3 hrs. 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 4 servings

Ingredients

1 cup milk
1½ scoops Chocolate Shakeology
1 Tbsp. all-natural peanut butter

Preparation

1. Place milk, Shakeology, and peanut butter in blender; cover. Blend until smooth.
2. Pour evenly into four ice pop molds; freeze until hard.

FIXERS: 1/2 Red  and 1 Tspn


I don't have a blender so I just used my smoothie maker to mix all the ingredients :) 
(Peanut butter not shown)


Poured into my Popsicle molds. and froze...


Frozen, healthy, YUMMY  Popsicle:) 




Tuesday, August 2, 2016

10 Reasons Women Should Lift Weights

From the Team Beachbody Blog


Many women believe that the only way to lose weight is to do cardiovascular (aerobic exercise). So they jog or take aerobics classes five times a week. Eventually, though, they notice that while their bodies are a little smaller, there are still a lot of flabby and jiggly bits. Sound familiar? Aerobic exercise is important for good health, but it’s only half of the equation. Keep reading for the other half.

For optimal fitness, longevity, and a lean body, weight training is essential. If you avoid pumping iron because you’re afraid of getting “bulky,” then you’re missing out on one of the best fat-burning methods around.

When you’re weight training, you shouldn’t rely exclusively on the scale to gauge your progress. You can use a body fat tester or a tape measure to track how many inches you’re losing. The size of your body will shrink as you shed fat and build muscle, but your weight may not change as dramatically as you expect. Besides, what’s more important, the number on the scale or how you look in your skinny jeans?

If you’re still not convinced that you need to lift weights, here are 10 reasons you should reconsider.

1. Burn more fat. Researchers at Tufts University found that when overweight women lifted heavy weights twice a week, they lost an average of 14.6 pounds of fat and gained 1.4 pounds of muscle. The control group, women who dieted but didn’t lift weights, lost only 9.2 pounds of fat and gained no muscle. When you do an intense weight-training program such as ChaLEAN Extreme, your metabolism stays elevated and you continue to burn fat for several hours afterward. During regular cardio exercise, you stop burning fat shortly after the workout.

2. Change your body shape. You may think your genes determine how you look. That’s not necessarily true. Weight training can slim you down, create new curves, and help avoid the “middle-age spread.” Just look at the amazing body transformations of the women who’ve completed P90X. Dropping only 3 percent of your body fat could translate into a total loss of 3 inches off your hips and thighs. And no, you won’t bulk up—women don’t have enough muscle-building hormones to gain a lot of mass like men do. If you keep your diet clean and create a calorie deficit, you’ll burn fat.

3. Boost your metabolism. The less muscle you have, the slower your metabolism will be. As women age, they lose muscle at increasing rates, especially after the age of 40. When you diet without doing resistance training, up to 25 percent of the weight loss may be muscle loss. Weight training while dieting can help you preserve and even rebuild muscle fibers. The more lean mass you have, the higher your metabolism will be and the more calories you’ll burn all day long.

4. Get stronger and more confident. Lifting weights increases functional fitness, which makes everyday tasks such as carrying children, lifting grocery bags, and picking up heavy suitcases much easier. According to the Mayo Clinic, regular weight training can make you 50 percent stronger in 6 months. Being strong is also empowering. Not only does it improve your physical activities, it builds emotional strength by boosting self-esteem and confidence.

5. Build strong bones. It’s been well documented that women need to do weight-bearing exercise to build and maintain bone mass, and to prevent osteoporosis. Just as muscles get stronger and bigger with use, so do bones when they’re made to bear weight. Stronger bones and increased muscle mass also lead to better flexibility and balance, which is especially important for women as they age.

6. Fight depression. You’ve probably heard that cardio and low-impact exercises such as yoga help alleviate depression, and weight lifting has the same effect. The endorphins that are released during aerobic activities are also present during resistance training. Many women find that regular strength training, in conjunction with psychological treatment, helps lessen their depression symptoms substantially.

7. Improve sports fitness. You don’t have to be an athlete to get the sports benefit of weight training. Improved muscle mass and strength will help you in all physical activities, whether it’s bicycling with the family, swimming, golfing, or skiing…whatever sport you enjoy.

8. Reduce injuries and arthritis. Weight lifting improves joint stability and builds stronger ligaments and tendons. Training safely and with proper form can help decrease the likelihood of injuries in your daily life. It can also improve physical function in people with arthritis. A study conducted at the University of Wales in Bangor, United Kingdom, found that mildly disabled participants who lifted weights for 12 weeks increased the frequency and intensity at which they could work, with less pain and increased range of movement.

9. Get heart healthy. More than 480,000 women die from cardiovascular disease each year, making it the number-one killer of women over the age of 25. Most people don’t realize that pumping iron can also keep your heart pumping. Lifting weights increases your “good” (HDL) cholesterol and decreases your “bad” (LDL) cholesterol. It also lowers your blood pressure. The Journal of the American Medical Association reports that people who do 30 minutes of weight lifting each week have a 23 percent reduced risk of developing heart disease compared to those who don’t lift weights.

10. Defend against diabetes. In addition to keeping your ticker strong, weight training can improve glucose utilization (the way your body processes sugar) by as much as 23 percent. According to the Centers for Disease Control and Prevention, 16 weeks of strength training can improve glucose metabolism in a way that is comparable to taking diabetes medication. The more lean mass you have, the more efficient your body is at removing glucose from the blood, which can reduce complications from diabetes or even help prevent type 2 diabetes in the first place.

If you would like to add a weight training program to your current routine, or start a brand new routine fill out the form below and let's chat :)



Tuesday, July 19, 2016

Salmon Poke With Macadamia Nuts

salmon poke with macadamia nuts

From the Team Beachbody Blog


Poke (pronounced poe-kay) is a popular Hawaiian dish that is taking the mainland by storm. Poke shops and food trucks are popping up all over and if they haven’t reached your city yet, don’t worry, they will.

In the meantime, you can make it at home! Since you don’t cook it, it’s a refreshing choice on those hot summer days. Since poke is made from raw fish, buy your fish the day you plan to eat it, and keep it chilled at all times. Make sure to ask the person behind the fish counter for the freshest sushi grade fish they have that day.


salmon poke



To make this salmon poke, start by whisking together the dressing made from soy sauce, sesame oil, green onions, and crushed red pepper. The pepper flakes can be adjusted or omitted if you’re not a fan of spicy food, but they really balance the umami flavors of the sauce and the healthy omega-3s in the salmon. Use a sharp knife to slice the fish into uniform, bite-sized cubes, then toss them with the sauce. Poke can be eaten right away, but it’ll taste best if you let it marinate in the refrigerator for about an hour.

When you’re ready to eat, sprinkle the salmon poke with chopped macadamia nuts, sesame seeds, and chopped nori (the dried sheets of seaweed that are used to make sushi rolls). The macadamia nuts are a healthier substitute for tortilla chips, have more healthy fats and fiber…and are more authentically-Hawaiian!

Salmon Poke with Macadamia Nuts

Total Time: 1 hr. 15 min.
Prep Time: 15 min.
Cooking Time: None
Yield: 4 servings
Ingredients:
¼ cup reduced-sodium soy sauce
4 tsp. toasted sesame oil
4 green onions, thinly sliced
½ tsp. crushed red pepper flakes
1 lb. sashimi grade salmon, cut into 1-inch cubes
1 Tbsp. toasted sesame seeds
3 Tbsp. chopped macadamia nuts
1  sheet nori (seaweed), finely chopped
Preparation:
1. Combine soy sauce, oil, green onions, and crushed red pepper in a medium bowl; whisk to blend.
2. Add salmon to soy sauce mixture; blend until well coated. Refrigerate, covered, for at least one hour.
3. Divide salmon mixture between four bowls. Top evenly with sesame seeds, macadamia nuts, and nori.