Monday, November 29, 2010

How Time Flies!

I can't believe it's been 2 months since I've posted! How time flies! So much has been going on in our family...football, cheer, birthdays, Halloween, Thanksgiving, etc. I feel like it never slows down and now Christmas is upon us. Just thinking about it gives me anxiety. Shopping for gifts, baking, deciding on where to vacation, planning get-togethers with family, school plays, it goes on and on!

I have decided to do another Holiday Open House (because I don't have enough going on). It will be Friday, Dec. 3rd from 10-3 at my house. Lots of awesome vendors, wine tasting, yummy food and good cheer. I hope you can come by and visit! Holiday shopping done with a smile!

So many friends, family and clients are commenting that they feel overwhelmed with the holidays and can't seem to fit it all in...most of all, their workouts. It's totally understandable. It's easy for working out to be the first thing to fall through the cracks. I urge you not to let this happen! Now more than ever you need to do something for yourself. Even if you can only fit in 30 minutes-that's great! Don't put pressure on yourself to do the perfect, gut wrenching workout, but allow that time to relieve some stress, reflect, relax and decompress. Don't look at it as a "must do" but a "want to" in order to survive the holidays. You will be so happy you did!

I also urge you to take some time to remember the true meaning of Christmas and give thanks for the wonderful blessings in your life. When it comes down to it, the perfect gift isn't important, family and friends are. Take some time to hug your family and tell them they are truly your perfect gift...I know my husband and kids are to me!
Have a wonderful December and I'll do my best to post a few recipes to give you some new ideas!
God Bless you all!

Tuesday, September 14, 2010

Call Me Betty Crocker!

I don't know what has gotten into me lately but I've been a cooking fool. In the last few weeks I've made homemade Mediterranean pizza, cereal bars, protein muffins, rice krispie treats and dinner just about every week night. I've been a meal planning fool and really trying to stick with it so my family can eat healthy every night and have some yummy snacks. I admit there have been a few "bombs" that did not receive approval from the family but I've mostly had positive reviews so I can't complain. I decided to post my recipe for "Family Friendly" cereal bars. This is not the original recipe as I didn't think my kids would "dig" that version. I changed a few things around and the kids love them! I have to admit they can be a little crumbly (since they're Gluten Free) so I keep them cut-up in the freezer so they stay together. Today, I actually crumbled one up and put it on top of my yogurt and it was so yummy! The kids have been asking for the bars in their lunches so I guess I'll be making them again. Enjoy and let me know what you think!

Lean Cereal Bars
Makes 8 servings

2 C. puffed wheat (I substituted Rice Krispies)
1/3 C. Ground almonds or walnuts
2 Tbsp. ground flaxseed
1 C. vanilla whey protein powder
1/3 C. dried Fruit (cranberries, blueberries or raisins) I used mini chocolate chips too!!
1/3 C. pure maple syrup
1 Tbsp. coconut oil
1 tsp. vanilla extract
2 Tbsp. natural peanut butter (I would use a little more to make it stick together better)

In a bowl, combine dry ingredients. Set aside.

In a pot, combine syrup and coconut oil. Heat to a simmer. Add vanilla extract and peanut butter and remove from heat. Stir with a fork to blend ingredients.

Add liquid mixture to cereal mixture and mix with a spoon.

Press evenly into an oiled 8x8" pan. Let cool in the refrigerator until solid. Cut into 8 squares.

Tuesday, September 7, 2010

36!! and another year wiser???

Yes, I'm 36! Another year wiser...not so sure about that one. I had a fabulous birthday weekend. It started with a wonderful surprise party thrown by my amazing husband where I was surrounded with my family, friends, and clients. What more can a girl ask for?? I woke up on Saturday to breakfast in bed with my kiddos, presents and then off to the A&M vs. SFA game...not such a good ending for SFA but we had a great time!
On Sunday, I decided to work off some of the b-day goodies with a five mile run and it was rough! It got me to thinking about the last year. When I turned 35, things started changing for me physically. I have so many more aches and pains then I've ever had. It seems I get a new pulled muscle, backache, cramp, neck tension, etc. every week...getting old sucks! It makes me a little apprehensive for the future.
Am I going to be able to continue teaching classes, training clients, running, biking, doing triathlons, etc. for many years to come? Will my body keep up? Will my knees hold up? Who knows???
All I can do is have faith, take care of my body, eat healthy, and enjoy the blessings and talents I've been given. I'm telling myself age is only a number (can I count that high?) and there are people in their 80's running marathons! If they can do it, so can I right?
I know, I know, I'm only in my 30's so what am I complaining about? I'm not saying I'm ancient, just feeling a little more ragged than I did 10 years ago. Exercising is a little tougher, I'm sore more often, and I feel pain more frequently. I guess I have an excuse to get more massages now!
I am definitely thankful for my amazing husband, loving kids, supportive family, many friends, my awesome clients and good health!
Here's to 36! I'm Alive and Well!

Thursday, August 26, 2010

Chicken Picatta

I made this one the other night and got a big thumbs up from the family so I thought I'd share...
Chicken Picatta with Chickpea Puree
Serves 4

Chickpea Puree1 tbsp. olive oil
1 small onion, diced
4 cloves garlic, smashed
1 15-oz. can chickpeas, drained and rinsed
1/3 C. low-sodium chicken stock
Sea salt and fresh ground black pepper to taste

Chicken Picatta
1/4 C. whole-wheat flour, divided (I used a gluten-free flour mix)
Sea salt and fresh ground black pepper to taste
4 4-oz. skinless, boneless chicken breasts, pounded to 1/4" thick
3 tsp. olive oil, divided
2 cloves garlic, minced
1 C. lo2-sodium chicken stock
1 Tbsp. fresh lemon juice
2 Tbsp. capers or olives, rinsed and coarsely chopped
1 Tbsp. flat-leaf parsley, chopped

Prepare chickpea puree: Heat oil in a large skillet over medium-high heat. Add onion, garlic, and chickpeas and cook, stirring frequently, for 6-8 minutes, or until onions are light-golden brown and tender. Remove from heat and pour into a food processor. Add stock and puree until smooth, adding a bit of water or additional stock if needed. Season with salt and pepper. Cover, set aside and keep warm until ready to serve.

While chickpea mixture is cooking in skillet, prepare chicken: Reserve 1 Tbsp. flour for later use. In a shallow dish or plate, combine remaining flour with salt and pepper. Dredge chicken in flour mixture to coat completely and shake off excess.

Heat 1 tsp. oil in a large nonstick skillet over medium-high heat. Add chicken to pan and cook for 2-3 minutes per side, or until golden brown. Remove chicken from pan and transfer to plate.

Using the same pan over medium-high heat (do not wash; the brown bits will add flavor), add remaining 2 tsp. oil, garlic and reserved 1 Tbsp. flour. Heat mixture, stirring constantly for about 1 minute, scraping up any brown bits from pan. Add stock, lemon juice and capers. Bring to a boil over high heat, reduce heat to medium-high and simmer for about 3 minutes, until sauce thickens.
Add chicken back to pan and continue to simmer for an additional 2 minutes. Remove from heat, stir parsley into sauce and season with salt and pepper.

To serve, scoop 1/4 of chickpea puree into center of plate, top with 1 chicken picatta and spoon 2-3 tbsp. sauce over top.

Enjoy and have a fabulous weekend!

Tuesday, August 17, 2010

Where Does The Time Go?

Wow, it's been awhile since I've blogged and so much has happened. My kids started school last week so the entire family has been in crazy mode. Braeden is in 3rd grade and Brylee, my sweet baby, is starting Kindergarten...yes, the first day was a tearjerker for Mommy! Braeden has also started football and Brylee is cheering for the first time ever and loves her coach...Mommy! Yes, I volunteered to coach yet another sport and this one I know nothing about! I have to say I'm enjoying myself and the time with Brylee and the other girls. They are precious (and they actually think I know what I'm doing)! I was scared to death to take on this task but I love a challenge and I decided I would do it for my girl! How can I expect my kids to take chances in life if I'm not willing to do the same?

Cale and I also competed in yet another triathlon a few weeks ago. I was so excited because I bought a new road bike and couldn't wait to try it out...surely I was going to be my fastest ever!?! My body had other ideas. About 8 miles into the 15 mile bike ride my legs completely locked up with cramps. I've never had pain like that on a bike and it was excrutiating! The problem...Dehydration....plain and simple. That's what I get for not drinking enough water going into the race weekend. It's so hot here and I know better. I'm always telling clients and my kids to drink water all the time...Maybe I should listen! Anyways, not such a good race for me but another lesson learned.

Now that school is under way for us, I'm going back into training mode. I'm currently taking a few new clients and have openings in some group training on Monday and Fridays if anyone is interested. I know most of us are ready to hit it hard now that the kiddos are gone so come get your burn on!

Wednesday, July 14, 2010

Race for the Cure

When I was in college, I was in a sorority (Zeta Tau Alpha). Every sorority has a philanthropy and ours was the Susan G. Komen Breast Cancer Foundation. Given my love for sports, I was the chairman of the ZTA Annual Run for the Cure which was our primary fundraiser for the Komen Foundation. Being the chairman of that race was one of the most rewarding experiences I've had in my life and I've continued to run in the Houston Race for the Cure every year for as long as I can remember.
This year I decided to put together a team to run/walk in the Race for the Cure on Oct. 2 of this year. The team has been formed and is open to anyone to join. The team name is Body Rock Fitness and our original fundraising goal was $500. Our team has been formed for less than a week and we are alreay at over $600! I'm so proud of our team!
It's not too late to join us for the race or support our team with a donation. No donation is too small! If you'd like to join the team and participate in the race or donate, please contact me for details. The race is a 5K (3.2 miles) and you can either run or walk. We'll have a few training runs once school starts and team shirts for race day. This is an incredible opportunity to support an incredible foundation that can affect all of us or someone we know at some point in our lives. Together, we can find a cure for breast cancer!

Tuesday, July 6, 2010

What Really Matters



I'm back! My vacation was awesome! Eight wonderful days in Turks & Caicos and it was everything I'd hoped it would be. Relaxing days spent on the beach or by the pool surrounded by my wonderful family...what more could a girl ask for? For the first time, I've come back from vacation feeling rested and content. I even skipped workouts! I always go on vacation with planned workouts in mind and always find the time to sweat. This vacation was different...both my hubby and I decided to really take it easy and give our bodies a break. We did just a few light workouts on the beach and in the ocean and that was it...Boy did it feel good! We gave our bodies some much-needed downtime and have come back rejuvenated and ready to go!

I also figured out something on this trip...I needed some good, old-fashioned family time with my kids. Our lives are so crazy busy and we run from one activity to another (as so many of us do). This vacation was different. We spent the last week building sand castles, snorkling in the ocean, exploring pirate caves, working puzzles, playing monopoly, lying in hammocks, and eating ice cream on the beach at sunset. Each and every day was spent with the kids, my husband, my brother-in-law and my mom. We did a lot of relaxing, talking, laughing and sharing stories and it was awesome. What really matters the most in my life? Family and the 3 people in this picture are everything to me. This vacation reminded me to slow down and enjoy the time with my kids while they're so young. Work will wait, sports will wait, etc, etc. Family is my priority and I need to slow my life down and enjoy these special moments.

I know this will always rank as one of the best trips we've ever taken and I'll always remember it!

Thursday, June 24, 2010

Vacation time!

Yep, after noon tomorrow I'm officially on vacation! We're off to Turks & Caicos with the family and I can't wait! As always, I start to have anxiety about when I'll get to workout while on vacation. We are renting a house on the beach so I won't have access to a fitness center and that worried me at first. However, I will have access to a free, amazing beach where I can walk or run in the sand for endless miles...heaven! I'm also packing some resistance bands, gliding dics and a jump rope...we'll see if any of it gets used. I actually think my body will enjoy the time off as I plan on doing a whole lot of NOTHING! Maybe I'll read a few books, make some sand castles with the kids, snorkle, get a massage and who knows what else! My main goal of this trip is to spend some much needed time with my husband and kiddos. My mom is also going with us which I'm so excited about! Nothing but free time for the next 7 days...we'll see if I can sit still!

Sunday, June 13, 2010

I love tricking my kids!

OK...that might sound a little weird but tonight, I pulled a fast one on my kids during dinner. My kids are pretty good eaters...well, my son is but my daughter is picky and moody about eating. She basically wants mac & cheese or pizza every night. It's usually a battle to get her to even try anything new. I love trying new recipes and decided to try something different tonight. My husband grilled a whole chicken and I was in charge of the side dishes. I made fresh homemade pesto with basil and parsley from my garden (added garlic and olive oil) and mixed it with penne pasta. I also made "mashed potatoes with cheese sauce". I'm sure the potatoes don't sound very original but that's not really what it was.
You see, we don't eat many potatoes in our house except for sweet potatoes which we love. I have a mild allergy to potatoes so I tend to avoid cooking them but the other day my husband mentioned he was craving baked potatoes and my son asked what that was. I was mortified...how do you not know what a baked potato is? I decided my family needed a potato fix so the other night I made baked potatoes with a chicken and blue cheese stuffing. They loved it! Yeah! A new vegetable my kids will eat. So, tonight I didn't have any potatoes on hand but had a nice organic head of cauliflower which I knew my kids wouldn't be thrilled about eating. I decided to steam the cauliflower, use my trusty hand blender to "mash" them, make a gluten free, low-fat hollandaise sauce and VOILA...mashed potatoes and cheese sauce. I served the meal to my family and didn't say a word and they loved it! After the meal, I revealed my secret and my kids were amazed and told me to cook it again. Success!
For any of you with picky eaters in your family, I encourage you to be creative and a little sneaky (it's ok when good health is involved) and do you're best to sneak those veggies in. I usually keep baby food carrots and squash on hand to add to spaghetti sauce and my kids never know. I grind up spinach and add it to brownies and use applesauce when baking. All of it makes a difference in your family's health and keeps the peace at the dinner table. Feel free to share your sneaky tips...I'd love to hear them!

Saturday, June 12, 2010

Gym time baby!

I am pumped for today...I'm headed to the gym. Many of you may be thinking "Kendall, you are truly sick in the head to look forward to the gym on a Saturday!" Well, maybe so, but with my crazy and hectic schedule of work, teaching, kids, family, etc., I rarely get to go to the gym these days unless I'm teaching. These days the majority of my workouts take place in my training studio. After staring at the same four walls all day, I'm usually screaming to change scenery and find it hard to stay motivated for my workouts.
Today is a rare Saturday...nothing to do, no place to be, no kids' sports, etc. I'm planning a vigorous 2 hour workout involving the stairclimber, treadmill and lots of squats and lunges. The next two hours are all about me, my ipod, and the gym. It's time to get in the zone and feel the burn. My workout will be followed with a protein shake mixed with my new best friend...my Cuisinart hand blender. This tool is the greatest $30 I've ever spent. I highly recommend it for making your protein shakes. Just mix your preferred protein powder, crushed ice, a banana (or whatever fruit you desire) and a little flaxseed. Blend for a few seconds and VOILA! An awesome protein shake which will immediately help with muscle repair and restoration.
OK...enough computer time. It's time to get dressed, load my bag and head to the gym. I hope to see you there! Happy Saturday!

Thursday, June 10, 2010

Aqua Classes are Under Way!

Well, week 1 of my summer aqua classes is done. I absolutely love teaching these classes for so many reasons.
First of all, I'm in the comfort of my own pool which is awesome. I can step outside and start teaching...no stress, packing up the kids, loading bags, etc.
Second, the participants are mostly family and good friends which I love! It gives everyone the chance to catch up, vent, laugh, etc. all while working out. I know many of you don't think of water aerobics as a strenuous workout but that is such a misconception! We work hard using aqua dumbbells, noodles, and the water as our resistance. Every movement you make in water causes resistance and I'm usually sweating like crazy!
Do you have a pool at home? If so, I encourage you to get in a start MOVING! Jog in place, lift your knees, do jumping jacks, tread water, or whatever gets your heart rate up and muscles burning. It's fun in the sun with a little sweat mixed in! If you'd like to try one of my aqua classes, let me know as I've got a few spots here and there and would love everyone to join the fun!
I can't wait to make a splash on week 2!

Thursday, May 20, 2010

Healthy Summer Recipe Contest


In honor of my commitment to "Clean Eating" in order to get bathing suit ready, I invite you to send me your favorite healthy summer recipe! If I use it in a future Blog Post, you'll receive a free Core Conditioning session at my studio. You can email me your recipe at kendall@bodyrockfit.com. I can't wait to see your yummy recipes!
Thanks and Happy Clean Eating!

Wednesday, May 19, 2010

Time To Clean Up!

Well, it's official...swimsuit season! I put my suit on last week and wasn't happy with the reflection in the mirror. Seems I've been a little too relaxed with my eating and some fluff has crept around my middle. YUCK!
I've decided to stay calm and not panic. I'm a professional (or something like that). I know what to do. I drill it into my clients' heads every week. I need to make a game plan. It's TIME TO CLEAN UP! My eating that is.
I've gone back to being diligent about meal planning, cut back on the sugar, no carbs after 5:00, small meals every 2-3 hours, etc. I'm back in the game! I am determined to get the extra fluff off, try on the suit again and hang by the pool happy and relaxed (in the privacy of my backyard:)
Have you tried on your suit yet? Don't be scared or discouraged. Put it on, check the mirror and be comfortable in your own skin. If you decide a little "cleaning" is in order, make a plan, execute and follow through. You can do this and all it takes is a little willpower and determination!
Now go take the plunge!

Tuesday, May 4, 2010

YUMMY!

I tried a few new recipes that past week and wanted to share two that were really good!

Asian-Style Tilapia
Makes 4 servings

4 6-oz. tilapia fillets
1/4 C. low-sodium soy sauce
1 small pineapple, chopped (or 8-oz. can pineapple chunks)
2 Tbsp. toasted sesame oil
4 cloves garlic, minced
1 Tbsp. ginger root, grated
1 bunch scallions (about 5) trimmed and chopped
Sea salt and black pepper, to taste

Preheat oven to 450 degrees. Place each tilapia fillet on a separate 12x14" sheet or parchment paper.
In a bowl, mix together soy sauce, pineapple, sesame oil, garlic and ginger. Spoon mixture evenly over tilapia. Top with scallions, salt and pepper.
Fold parchment over each tilapia fillet to make a packet and crimp to seal. Bake for 15 minutes.

Stuffed Squash
Serves 6
1 C. brown basmati rice
9 oz. large raw peeled shrimp with tails off (cut into bite-size pieces)
3 small acorn squash, halved lengthwise and seeded
3 oz. spinach (about 5 cups loosely packed), roughly chopped
Olive oil cooking spray
1 tsp. sea salt, divided
3/4 tsp. black pepper, divided
2 tsp. dried thyme
1/3 C. whole-wheat bread crumbs
2 tsp. olive oil

Prepare rice according to package direction. When rice is about 3 minutes from being done, stir in shrimp. Continue to cook, covered, until rice is done and shrimp is cooked through. Remove from heat and let stand, covered.
While rice is cooking, preheat oven to 375 degrees. Coat a large rimmed baking sheet with cooking spray. Sprinkle inside of squash with 1/2 tsp. salt and 1/2 tsp. pepper, dividing evenly. Arrange squash cut-sides-down on prepared baking sheet and roast until easily pierced with a knife, about 30 minutes. Remove squash from oven, leaving oven on a same temp.
In a large bowl, combine shrimp-rice mixture, spinach, thyme, remaining salt and pepper. Fill squash halves with mixture, dividing evenly. in a small bowl, combine bread crumbs and oil. Sprinkle bread-crumb mixture over stuffing, dividing evenly. Arrange squash on baking sheet stuffing side-up and bake until stuffing is heated through and browned on top, about 20 minutes.

I actually didn't have shrimp for this recipe so I left it out and it was still wonderful! Or you could sub ground turkey or diced chicken.

Sunday, May 2, 2010

Oh This Crazy Week!

Well, I took some time this evening to look at my calendar and what lies ahead for this week. One peek and I was having a panic attack (Ok, not really but close). My bro-in-law is getting married next weekend and all four of my family members are in the wedding. I'm also hosting a bridal luncheon on Friday, my hubby is hosting the bachelor party, rehearsal dinner Friday night and wedding on Sat. Let's add to that work, teaching classes, an interview at my kids prospective new private school, my son's field day, my daughter's softball game, dance class and tumbling and about a million errands to run. CRAZINESS!
So, in planning for each week, I always have to pencil in when my workouts will occur. Normally, I always make time to squeeze in one to two hours of exercise a day no matter what I have to do. There is one thing that always keeps me sane, focused, patient and happy...exercise. This week is not looking so good and that makes me stress. I will only be able to squeeze in a few workouts this week and my first thought is to panic...what will I do? Will I cope without my stress relief? Will I look ok in my bridesmaid dress? Deep breaths Kendall! I will survive. I've decided to make the most out of my available workout time, maybe get up a little earlier in the morning to squeeze in some extra exercises and get back on track next week. No harm done and my body will probably enjoy the break.
I'm sure many of you have the same thoughts from time to time. We all have crazy weeks, stressful situations, and hardly any time for ourselves. The easy choice would be to blow off workouts, healthy eating, time for prayer, sleep, etc. This only makes us more stressed, less focused and exhausted. The best course of action is to find a way to squeeze in a little "me" time even if it's only a few minutes each day. Maybe you need to wake up 20 minutes early to get that workout in. Maybe you need to plan a crockpot dinner instead of spending an hour cooking. Maybe you need to spend one less hour volunteering and use that time for prayer and relaxation. Whatever is missing in your life, step back and figure out where you can fit it in. Quit beating yourself up if you can't be all and do all for everyone. We need to take care of ourselves! It's OK to love yourself!
Anyways, the week is planned and will be absolutely crazy. I literally have every hour of each day planned but I'm at my best when working with a schedule. It will all get done somehow and in the end, I will have a wonderful new sis-in-law (God bless her for taking on my bro-in-law) and the wedding will be beautiful.
I just look forward to a calmer week after that where I can have at it in the gym!
Have a great week everyone!

Sunday, April 25, 2010

My Return to Triathlons

Whew! It's over! What, you may ask? My long-awaited return to triathlons. I have not done one in over a year and have been nursing a bad knee so this has been a nerve-wracking wait. Cale and I have competed in numerous sprint triathlons over the past few years and have always enjoyed the experience. We took a little break from them for awhile but decided to try a new one, the Lone Star Triathlon in Galveston, TX. Since I've had a bad knee for the last 8 months, I decided to stick with a Sprint Tri (500m swim, 12.5 mile bike & 5K run). However, Cale decided to be the overachiever and go for the Olympic which is double the distance of the sprint (no problem for him).
Well, we went to Galveston on Friday evening to check into the race and stayed the night in a hotel on the Seawall. At 1:00 am, we woke up to a crazy storm with incredible winds and hard rain. At the point, I questioned whether we'd be competing in the morning. We woke up at 5:00 am after very little sleep to no rain but lots of wind. My race was set to start at 7:00 am but kept getting delayed due to the high wind making the bay where we would be swimming extremely rough and choppy. Now, I can swim just fine but when you put me in the bay with choppy water, I become extremely nervous. I was also recovering from a stomach bug so the waves weren't helping my nausea. Luckily, after an hour of delays, the race officials decided it was too dangerous and cancelled the swim portion of both races. Can I just say how happy I was???
On to the bike and run...my best event being the run. The bike portion was a little rough with the crazy winds and the fact that my bike was malfunctioning and not switching gears. This was where I had to kick in my mental game. It was about mile 10 that my knee really started hurting from riding against the wind. At one point I acutally came to the realization that I would finish the bike but probably not be able to run because my knee hurt so bad. For those of you who don't really know me well, I'm EXTREMELY competitive and very hard on myself when it comes to physical performance. I work hard, train hard, eat right, etc. and expect my body to perform. Being a "slacker" because of a bum knee is not an option for me (probably the reason why it's taken so long for the knee to heal) and admitting that I might not be able to run was tough for me. I finished the bike, quickly transitioned into my running gear and set out on the course feeling rocks in my quads and extreme pain in my knee-NOT GOOD! After about a 1/2 mile, I settled into the run and either my body went numb or my knee pain went away because I got "Into The Zone". I raced to the finish and actually ran my personal best for a 5K. I ended up finishing 11th out of 67 women in my age group! Not too bad for a bum knee!
The lesson of the day for me for me...Don't count yourself out. The mind is much stronger than the body. Just when it seems you're doomed, almost at failure, at the end, etc., remember it's not over and you don't know what God has in store for you. Somehow all my pain subsided and I was able to finish a race in less time than I ever have in my best shape. I truly believe in the power of positive thinking, prayer and determination. I hope all of you find this useful in your next challenge, competition, race or anything else in life!

Sunday, April 18, 2010

Becoming the Student

I just spent two days at a Fitness Convention here in Houston. This is something I go to every year. It's always nice to see old friends and co-workers and enjoy the opportunity to learn something new. It's also one of the few times I get to shut my mouth and let someone else do the talking, the teaching, the training and the butt kicking! I so love being a personal trainer and fitness instructor. I love teaching others about health & fitness, encouraging them, being their cheerleader, and their support system. It's also nice to turn the tables and have someone do this for me. So many times, after a long day of training, I often don't have much left in me to push myself through my own workouts. I'm usually exhausted from being on my feet all day, demonstrating exercises, motivating and coaching and sometimes working out with my clients, that there's nothing left to give to myself.

These last 2 days, I was able to participate in fitness classes and training sessions and give 100% effort and boy did I feel it! I took a yoga class for the first time in years and LOVED IT! I never knew yoga could make me so sore! I also participated in a kick-butt bootcamp that left me sweaty and invigorated. I took 3 spin classes that were completely amazing. I participated in an "Everest Ride" that was nothing short of spectacular. I really don't think I've ever sweat so much in a spin class or felt so energized! All of these presenters (instructors) were motivating, uplifting and full of energy! I'm sure there are some good days when I can reach my members and clients in the same way (at least I hope) but I never really know for sure. After taking some of these classes, I feel renewed and ready to conquer the world. I hope to become that kind of trainer and instructor again and really touch my clients and members lives. I will be here to cheer you on, motivate you and support you when you need it! Being the student was fun and I learned a lot and hope to pass it on!

Tuesday, April 6, 2010

In The Zone

Yesterday was an awesome training day for me! OK, not really for my physically but for my clients. Everyone came to the studio ready to work hard and give it their all. One client in particular made my day. She and I are alike in that we've both been suffering from knee pain when we run. For any runners out there, you can totally feel our mental anguish over not being able to run. If you're a "runner", you thrive on that mental release, time for reflection, and sense of empowerment you get from running. It's hard to explain and hard to live without. Anyways, this particular client came in on Monday totally pumped! She went out for a run over the weekend and finally was "In The Zone"! She told me she set out to jog a few miles and ended up going for 4 miles without pain! She was so into her run and feeling so good, she said she could have gone 4 more miles or more but stopped herself to insure no knee damage would occur. She was so excited to find her groove, feel the rush and let those endorphins kick in. I was so excited for her as I've recently been able to enjoy running again pain free and there's nothing better than getting "in the zone" during a run.
This conversation got me thinking...has everyone had the experience of getting "In The Zone" during a workout? Gosh, I really hope so! There is nothing better than setting out with a goal, reaching it and feeling that overwhelming urge to go above and beyond. Never getting tired, slowing down, feeling pain, etc. It's the biggest rush and confidence builder. It's a feeling I hope everyone can experience in their lifetime.
I encourage you to find your zone whether it be running, swimming, biking, walking, weight training, or any other activity. Set a goal and go for it!
My hope for you this month is that you get "IN THE ZONE!"

Monday, March 29, 2010

My Responsibility!

My Life is MY Responsibility! If you do what you've always done, you'll get what you always got.

I love this saying and wanted to put it out there for eveyone to think about. It's so easy to say you want to change, workout, eat better, get organized, manage your time better, etc...but until you take the necessary steps to make the changes, you'll get nowhere! It's completely your responsibility to turn your life around and noone can do it for you.

Did you know they key to weight loss is 80% nutrition? You can workout for 2 hours a day, killing yourself, and it won't amount to much if you eat whatever you want, whenever you want. I tell my clients that all the time. They want me to kill them in our sessions but then they don't always stay focused with their nutrition. I know that everyday life gets in the way. We all have busy schedules, picky kids and spouses to feed, etc. but that's not an excuse to lose control of our eating. It's like the quote above says, "if you do what you've always done, you've get the same results". Take the time once a week to do your meal planning for the week. I use Sundays as my day to plan the week's meals, do the grocery shopping, pre-dice my fruits and veggies, cook my chicken breasts, pre-package my snacks, etc. All of these things take about an extra hour per week and it's worth every minute! If I really stay focused on my nutrition, I can maintain or even lose a few pounds in no time! I also feel so good about what I'm feeding my family and I know my kids are getting the proper nutrition they need.

I will do my best to post my weekly meal plan as often as I can and also any extra tools I come across. Decide what you want to achieve, stay focused, plan ahead and reach your goals and the changes will come!

Tuesday, March 23, 2010

Sweet!

I often get told by my clients that the one thing holding them back from a "Clean Eating" lifestyle is their overwhelming sweet tooth. Yes, I feel your pain. My husband can attest to the fact that I have a serious sweet tooth and it's sometimes hard to control (especially when the hormones kick in!) I have a few "Clean Eating" recipes that I use to help alleviate my stubborn sweet tooth. Here are a few of my favorites...

Choco-Monkey Protein Shake
Makes 1 serving

Handful of ice cubes
1 C. Skim milk
2 tsp. unsweetened cocoa powder
1 Tbsp. natural peanut butter
1 scoop chocolate-flavored whey protein powder
1 medium banana

Place all ingredients in a blender and mix until smooth.
(This really makes quite a bit so I sometimes give a small cup to each of my kids and they love it!)

Chocolate & Banana Protein-Packed Pancakes
Makes 1 serving (3 pancakes)

Olive Oil Spray
1/8 C. low-fat cottage cheese
1/4 C. egg whites
1 1/2 scoops chocolate protein powder
1 medium banana, sliced
1 Tbsp. sugar-free maple syrup

Spray a nonstick pan with oil and set on medium heat.
In a bowl, combine cottage cheese, egg whites and protein powder. Use a handheld blender to mix thoroughly. Pour batter into pan. Cook each side for about 2 minutes or until pancake is golden. Top with banana slices and syrup.

I often get asked what protein powder I use. My favorite is the Chocolate Fudge by Essential Natural. I mix it with water or milk and drink as a snack or after my workout. It is sooo good!

I hope all of you in the Houston area are enjoying this amazing weather! It's a great day for a Choco-Monkey Shake!

Saturday, March 20, 2010

Hello Rain!

We spent the entire day, yesterday, outside with the kids. We started with a nice, long bike ride (the entire family) followed by a picnic lunch. The kids don't get to ride their bikes with us often and they had a great time and were worn out (yeah!) The rest of the day was spent outside mulching the yard, finishing the garden, planting the butterfly garden and various flowers around the yard, and pressure washing. Lots of hard work but our yard looks amazing! I kept saying I wanted it to rain so I wouldn't have to water everything...well, Hello Rain!

I can't say I'm too upset it's raining the last few days of Spring Break. The yellow pollen in the air has been crazy and this rain will wash it away and we also need a good watering of the yard. I can use the time inside to get caught up on laundry, plan workouts, plan meals for the week, etc...there's always something to do! Best of all, it's extra time hanging out with the kids before they go back to school. I've really enjoyed the time off with them, the lazy mornings, no homework, no sports...it gives me a preview of what summer will be like and I'm ready! The bike ride yesterday was awesome and we plan to do more of those as a family. I love it when my kids are getting exercise but think it's just having fun. Pretty soon it will be time to jump in the pool!

I hope everyone is enjoying your Spring Break as well and you've had some time for family fun!

Tuesday, March 16, 2010

Well, finally, Spring is almost here and that means one important thing for my family...an abundance of fresh, beautiful produce all over the house! I love stocking up on the best fruits and vegetables, washing everything, slicing and bagging all of it to be kept handy for snacking. Whenever my kids want a snack I tell them to open the fridge and choose anything in the containers. There is nothing better than fresh fruit on a warm day and there are about a million different ways to enjoy it!

I just wanted to take a moment to let everyone in Houston know about the fabulous produce I found at HEB! They have a huge selection of organic strawberries, blueberries, blackberries, etc. and are all on sale! I totally loaded up! We had a fabulous berry medley for dessert last night (Cale always adds some sugar-free whipped cream for the kids) and I've been popping handfuls of fresh blueberries in my mouth all day. So good and full of antioxidants!
Whatever we don't eat in the next few days will be put in ziploc bags and frozen to be used for future desserts, smoothies and whatever else we can think of. It's time to head to the store or farmer's market and load up on whatever is fresh and preferably grown local.

I also headed to the local plant store with the kids yesterday and finished buying our veggie plants for the garden. We loaded up on lots of herb plants, squash, zucchini, strawberries, peppers, etc. and will plant a future feast. My kids love to grow produce right in their own backyard. They're usually willing to try something new when it comes from their own garden. It's a great money saver too and fun for the family!

If you have any great ideas on how to get the kiddos to eat healthy, please send them to me!

Thursday, March 11, 2010

Make your own recovery the first priority of your life.
Robin Norwood


I love this quote. So many of us have health issues, illnesses, aches and pains, etc. Some of us think it's up to doctors to cure what ails us when, in fact, it's really up to us to fix the problem. Your health begins with the choices you make in your life. Think about your daily routine, what you eat, what you drink, how often you sleep, how often you exercise, your stress level, etc. I could go on forever about how we don't take care of our bodies. I firmly believe your body will take care of you if you take care of your body. I challenge each of you to really think about how you live your life. If you're really honest with yourself, I'm sure there are quite a few areas where you could make improvements! Take the next few weeks to recognize the areas where you can improve and then make a REALISTIC game plan of what you can do to Fix the Problems. Educate yourself and educate your family on the benefits of a healthy lifestyle!

My husband and I have recently started reading a new book called "The Seven Pillars of Health" by Dr. Don Colbert. This is an amazing book about the natural way to better health. Dr. Colbert gives "easy to understand" explanations of what you can do to improve your overall health. So much of it I have already heard but he simplifies things and gives you simple ways to incorporate these changes into your life.

Over the next few weeks, I'll do my best to share the best tips from this book. I hope they are helpful!
Welcome to my Blog! I've always done a monthly newsletter but feel it sometimes gets a little impersonal. I've had so many people ask about what I do on a daily basis to keep fit and healthy. I decided a blog is the best way to give those who are interested a sneak peek into my daily routine. I will do my best to post new exercises, recipes and healthy tips as I come across them. I will also post motivational tips, scriptures or anything I feel gives encouragement. Feel free to check in on my blog as much as possible. I will do my best to keep it updated regularly. As always, I'm here to answer questions and to help in any way I can! God Bless you all and don't forget to sweat!