Posts Tagged ‘nutrition’

Love Your Fit Life in 2011

Wednesday, December 15th, 2010

Kelly Kalbfleisch, NPTI Certified Personal Trainer

Manager of CoachMeFit Ann Arbor

Is sticking to your New Year’s fitness resolution a challenge for you?  If so, it’s probably time for a new approach.  Though that “January high” can be a great tool for kick starting your motivation, committing fulltime to a healthy lifestyle is the only way to a lean, fit body with lasting power.  More than 80 percent of people who lose weight eventually gain it back, according to a study by the University of California, Los Angeles, and that means you need a no-quit plan that will keep you inspired for life. 

The cycle of gaining and losing weight has been linked to hypertension (a risk factor for cardiovascular disease) in a study in the International Journal of Obesity.  So to keep the pounds off for good and boost your health too, follow these few tips.  They’ll make your weight training, cardio and clean eating fun, so that you’ll never slack, give up or regain.

Go Outside the Box

  • 1. Take a new fitness class.

Changing the skills you work on will improve the way your brain processes all the movements, researchers report in a recent issue of the journal Neuroscience.

  • 2. Experiment with a new vegetable every week.
  • 3. Try mornings.

Set a fit tone for your whole day by performing a light cardio warm-up and just 15 minutes of body-weight exercise in your bedroom before getting on with the rest of the items on your “to do” list.

Make It Social

  • 1. With your coworker.

Hit the treadmill together on your lunch break.  Cover your display screens, set the timer for 30 minutes and see who burns more calories.

  • 2. With your foodie friend.

Swap your favorite recipes and brainstorm ways to make them healthier (like ditching the white spaghetti pasta for zucchini strips the next time you have an Italian night- use your carrot peeler)!

Shake Up Your Routine

  • 1. Beat boredom.

Instead of relying on machines, add in a combination of dumbbell, resistance band and body weight moves to hit your muscles from multiple angles, using different modalities.

  • 2. Start your workout with a different exercise than usual.

Simply switching around the order of your regular routine can stimulate both your muscles and your mind, according to the American Council on Exercise (ACE).

Create a Fit Environment

  • 1. Choose a route home from work that passes by a gym.

Seeing others coming in and out in their fitness gear will get you pumped to join in.

  • 2. Find motivating quotes in magazines, books and on the internet.

Post them in places you’re most likely to see, such as above your desk at work or on the bathroom mirror.

  • 3. Write down a new fitness or nutrition goal each week.

Post your goal on the fridge.  Keep it simple, such as spending an extra 10 minutes in the gym each day or topping off your meal with an extra heaping cup of veggies.

Treat Yourself

  • 1. Buy a new pair of shoes.

Splurge on a new pair of running or performance shoes.  It will motivate you for your next workout.

  • 2. Download a new song.

It’s amazing what a catchy tune can do for your spirits.

Add more fun to your fit routine.  You’ll drop fat, improve your health and keep the pounds off- for good!

Article by Kasia Kurek and Sarah Tuff

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Bombay Chicken ‘n’ Rice Recipe

Tuesday, October 12th, 2010

Kelly Kalbfleisch, NPTI Certified Personal Trainer

Manager of CoachMeFit Ann Arbor

A recipe hasn’t been posted lately, so I decided to take that route this week.  This recipe can be prepared without chicken, for those of you who don’t eat meat.  Also, you can add fresh chicken breast as opposed to the canned chicken.  A very versatile recipe.  I hope you enjoy!

Servings:
4 people

INGREDIENTS
1 10-oz can chunk chicken breast, drained and flaked
1 6-oz box curry rice-pilaf mix
1 14-oz can diced tomatoes, drained
1 8-oz can peas, drained
1/2 cup unsalted cashews

PREPARATION

Prepare the rice according to package directions. After 15 minutes of simmering, stir in the chicken, tomatoes, and peas. Simmer for 10 to 15 minutes more, until the rice is tender and most of the liquid is absorbed. Top with the cashews.

NUTRITIONAL INFORMATION

Calories: 364 calories
Carbs: 49 g
Sodium: 1061 mg
Fat: 10 g
Protein: 22 g
Fiber: 6 mg

From the Abs Diet

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1 Month to Go!

Friday, May 1st, 2009

Greetings all of you runners. Congratulations on making it this far in your training. The hard and heavy miles are setting in and it’s now time to really take care of your body. Remember here, it’s not when you are running that your are getting stronger, it’s when you are recovering! What I mean is, make sure you are enjoying your cross-training and rest days. At this point we all need to take care of our bodies as the workload is reaching it’s high point and the rest from that is of utmost importance. Are you remembering to take in enough water? Are you spending an extra 10 minutes after every run to stretch? One more tip is to make sure that you are getting high quality nutrients back into your system within 45 minutes of finishing your runs. Your body will need them to recover from the past run and prepare and store energy for your upcoming run. Train hard, listen to what your body is telling you, and have fun. Let me repeat the key concept for this week. “It’s not when your running that your body is getting stronger, it’s when your recovering.”

Here is also a quick update from Mike our runner.

Week of 4/20 running summary – Mike Ritsema:
 
Monday               5 miles in 39 minutes
Tuesday               5 miles in 40 minutes @ 142 bpm & 500 calories
Wednesday        Rest
Thursday             9 miles in 79 minutes @ 136 bpm avg. & 868 calories
Friday                   Rest
Saturday              Rest
Sunday                 9 miles in 80 minutes @ 137 bpm avg. & 952 calories
 
Notes & thoughts:
It was a busy week with a wedding and graduation commitment as well as business travel.
                Therefore, the schedule changed a little.  I felt pretty good on the 9 mile runs.  I am concerned about a 15 mile run though.

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