4 Elements

What is clean eating, and how does it help with weight loss?

2012-02-20T06:32:00.000-05:00

When working towards a fitness goal, changing what you eat is very important in order to reach that goal. It is also important to know that how and what to change makes a difference. You can’t just say you’re going on a diet, eat a few “healthy” things, and then go back to your old way of eating after your “diet” is over.

Is this your idea of a healthier diet: shake for breakfast, salad for lunch, and a well-balanced full dinner? Well, unfortunately, this is not going to work for the long haul; it may not even work for the short haul. Changing your diet is the hardest thing to face when changing to a healthy lifestyle and improving one’s health. Most people are used to eating highly processed foods and large portions. Breaking away from this can be difficult, but not impossible.

Before I go on to how to make the changes so they will be sustainable for you, I want to explain to you what “eating clean” means.

Eating clean is the practice of eating whole, natural foods like vegetables, fruits, lean protein and complex carbs. It also means staying away from junk food that normally makes up the S.A.D! (Standard American Diet).

Foods that fall into the S.A.D.:

- Man-made sugar

- Bad fats (hydrogenated trans fat)

- Preservatives

- White grains

- Any other ingredients that are unnecessary

Just remember, if it is “man-made” it is not clean.

Here are the practices a person who eats clean generally follows:

Eliminates refined sugar
Cooks healthy meals
Packs healthy meals
Makes healthy choices when dining out
Drinks a lot of water
Eats 5-6 small meals per day
Eliminates alcoholic beverages (or significantly limits them)
Always eats breakfast

Eating clean can be a major transition for a majority of people due to addictions to sugar, white bread and fast food. It takes discipline to make eating clean a habit, but it is possible and has so many long-term health benefits.

So this is what “clean eating” is, and it is a great way to make sure you are healthy. However, I don’t suggest you wake up tomorrow and change everything 100%! This needs to be something that is sustainable, remember. I would suggest starting with one thing at a time and slowly making the transition. I myself do follow the eating clean practices 80% of the time. If you plan ahead, you will succeed! Are you wondering why I said I only follow it 80% of the time? LIFE! I am not perfect; I eat out, I eat cookies, I have a Margarita once in a while, and I eat over at family’s and friends’ houses. We can only control so much, but what we can control we must especially do when we are trying to lose weight.

Why does eating clean work?

Think about it! If you are eating veggies, fruits, lean protein, and complex carbs, how can you not lose weight? If you have even looked at my meal plan you have seen that what I recommend is 90% clean. If you were one of the ones who actually followed it, you have seen results. Processed foods contain chemicals, preservatives, toxins, artificial sweeteners, food coloring, and even pesticide residues. The more processed foods you consume, the higher the level of the irritants. Our bodies then become overloaded and can’t remove the toxins through the natural process. They start to build up in our system and cause our metabolism to slow down. Do you really want that to happen? I know I don’t!

So if you really want to lose weight and change your lifestyle, start small. Do you eat within 1 hour of waking? Do you eat every 2-3 hours (5-6 small meals a day)? Drink lots of water? Look back at the practices, see which ones you already follow and then pick the next one to incorporate into your life.

As always, please contact me if you have any question or concerns; I am always here to help.

Why are my clothes tight?

2012-01-30T12:49:00.000-05:00

Today I received an email that inspired me to write this post for everyone! If you have asked the question above, this may interest you.

You were combining strength training and cardio into your workouts and then doing cardio days also, and you changed your eating style. You lost weight, body fat, and inches! Not only were you feeling great, you were looking great too! Then one day life got in the way and you stopped your normal workout routine due to money, lack of motivation, life is just too busy, etc. Whatever the reason, it happened! You can now fit in cardio only; that’s great, right? You are still eating somewhat healthy. So why are my clothes feeling so tight? I am still exercising and following my “diet”. I have the answer!

While cardiovascular exercise is very important to losing weight and then maintaining it, it does not help your body work efficiently when burning calories. You are now losing the muscle you just built! Here is an example: I worked out on the elliptical for 1 hour and burned 450 calories; great! Do you know that your body is done burning the calories once you stop? That is it!

When you combine cardio and strength training together in your routine, it helps your body be more efficient in burning calories, while toning and tightening. How? Example: During Kettlebell Boot Kamp group training you burn 360 calories, and for the next 24-48 hours your body is still burning calories and becoming more efficient! As your metabolism is working more effectively, you are still burning calories throughout the day and night! Don’t forget that you are building lean muscle, which is why your body becomes a well-oiled machine! Building lean muscle tones and tightens your body - bonus!

We all know that cardio workouts are a must in your workout routine, but so is strength training. Finding the right program that works best for you is important, and you must like it to stick with it. This is a life change, not just a quick fix to lose some weight for the big event coming up (although we can help you with that too!) I know I have given examples of a good routine in the past, so yes I am repeating myself.

Monday – Kettlebell Boot Kamp

Tuesday – Yoga

Wednesday – Kettlebell Boot Kamp

Thursday – Run on the treadmill

Friday –Kettlebell Boot Kamp

Saturday – Elliptical

Sunday – Active rest

If you are not sure if you have a good routine, let’s get together and talk about it, and see what needs to be tweaked.

Fat takes up more space the muscle, so here is a visual to see why inches increase.

What are you eating?

2012-01-24T12:58:00.002-05:00

Last week in class we had a brief discussion about processed meats and what they were, exactly. So I wanted to share some information with everyone, not just about processed meats but all processed foods.

Let’s start with the definition of processed food – it is commercially-prepared food designed for ease of consumption. Products designated as convenience foods are often prepared foods that can be sold as hot, ready-to-eat dishes; as room-temperature, shelf-stable products; or as refrigerated or frozen products that require minimal preparation (typically just heating).

Also, the definition of food processing- Food processing is the set of methods and techniques used to transform raw ingredients into food or to transform food into other forms for consumption by humans or animals, either in the home or by the food processing industry. Food processing typically takes clean, harvested crops or butchered animal products and uses these to produce attractive, marketable and often long shelf-life food products. Similar processes are used to produce animal feed.

So basically any food that is not in its natural state is processed; it’s that simple. In this world of convenience food, it is so easy to grab something we can just heat up, pick up in the drive-thru, or buy from the chain restaurant on the way home after our busy day. If it is convenient, it is mostly processed, unless of course it is a piece of fruit or raw nuts. Here are some examples of processed foods we buy in the grocery store on a regular basis:

canned foods with large amounts of sodium or fat
breads and pastas made with refined white flour instead of whole grains
packaged high-calorie snack foods, such as chips and candies
frozen fish sticks and frozen dinners that are high in sodium
packaged cakes and cookies
boxed meal mixes that are high in fat and sodium
sugary breakfast cereals
processed meats

The talk we had after class was about processed meats and what they are. Researchers have found a link between processed meats and pancreatic cancer. Yes, this is something to be concerned about, and not just processed meats but all processed foods. If you are buying filet, skirt steak or London broil, it isn’t processed, unless you buy them pre-marinated. Sausage and bacon are processed. Also, Hormel meats or any like them are processed too. When you eat out, you are also eating processed meats and foods. So many foods are processed today that it is hard to avoid them. I myself find it hard on a daily basis! Life is much easier when you can grab and go! But you will feel better and it will be easier to drop a few pounds if you can avoid these.
We all have busy schedules, running here and there all the time! The only way to try and make sure I avoid eating out and hitting the drive-thru is by planning. I try to look at the week ahead to see what I can do ahead of time, what nights I can use a Chef Cristin dinner and what nights I will be cooking. I try to plan lunch and breakfast too. Since I leave the house early, I can’t always sit down and eat, so I grab a protein shake. Yes, they are processed also. I do try and find the one with the best ingredients, and I don’t use whey any more, only vegan protein. I try to stay away from protein bars but keep some on hand in case I need something on the go.
Another thing in our diets (not mine) are artificial sweeteners; they have not only been known to cause a wide range of medical problems, but our bodies do not process them; they sit around and cause us to gain weight. If you must use something in your coffee, just use sugar. I know a lot of people are addicted to the artificial sweeteners. Start slowly taking yourself off them; you will be better off.
I am sure you have heard before that the best way to avoid the “bad” foods at the grocery store is to stay on the outside aisles. Produce, fresh meats and frozen foods are all you really do need, but is it all we want? Even then you do have to be careful about what you are picking. Any food the distributor needs to stay fresh longer and last longer has been processed. When you are shopping, look at the labels. Why eat things you can’t pronounce? I know it takes more time to prepare food from scratch, but it is well worth it. Years ago we did not have these processed foods available to us and we did just fine then! Make your own marinade from fresh or dried herbs; make your own salad dressing; season your meats and other food with real ingredients, not a bottle of processed sauce.
Everyone knows I believe in everything in moderation, this included. I am not telling you that you cannot ever eat out again or you can never go to a drive-thru again. I am just telling you to think ahead, not just for this week but for the rest of your life! Do you want to take a chance with all the chemicals they are adding to the food?? I don’t know why cancer, heart disease, and diabetes are on the rise and I cannot say it is because of all processed foods, but more and more research is showing a connection. Life is short enough; I don’t want take any chances to make it shorter, do you?!

Week 1 down of the 6 Week Body Transformation challenge

2012-01-13T17:46:00.001-05:00

WOW! First week down of the 6 week Body Transformation Challenge, and everyone is doing great! Everyone worked hard, pushing past their limits and still having fun! I love doing these challenges a few times a year. All the "core" ladies really push themselves to work harder and stay on track. They add a little more weight, move a little faster, and swear a little more.

As for the "newbies", they come in and work hard the first week and get into the grove, then watch out on the second week, they push harder and faster to "catch up".

One of my favorite things in having new ladies join us all the time is the reaction to me when I say "push-ups are next". Some tell me they can't do them; others go to the floor and hope they can. I tell everyone to start on the wall and go from there. I know you are thinking, “how is this your favorite thing”, right? On week 4 I love watching as they go into the push-ups with ease and confidence, knowing they can do it!!!! Knowing that in just 4 weeks they are STRONGER, have more ENDURANCE, feel more EMPOWERED, and feel and look better. It’s the reason I LOVE what I do!!!

When I started my fitness journey six years ago I couldn't do one push-up on the floor; I couldn't run 6 laps; I couldn't do burpees. Now I CAN! I am empowered by each and every workout we do. Doing snatches with a 25 pound kettlebell is nothing I would have thought of doing back then; now it’s a piece of cake.

We all live our lives each day, but are we truly living? If walking up and down steps is a challenge, tying your shoes is difficult, getting up from a chair is hard, not being able to run and play with your children - I don't know about you, but I don't call that living. Six years ago in March the doctor wanted me to have my gallbladder removed. I was eating too many fatty foods and had a lot of problems. I also weighed 200 pounds. Not once was I told to change my diet or start exercising. I did not want to have another surgery or buy a size 16 pants. What was I going to do? I was going to change!

That was my breaking point. What will yours be?

What will 2012 hold for you?

2011-12-30T12:10:00.000-05:00

I know every year we make New Year’s Resolutions and intend to keep them! Did you know only 8% will keep their resolutions? With 3 weeks of the New Year we give up! Not even 1 month! Why? Of course, there can be many reasons why. One of them is we don’t make SMART goals, so it is hard for us to see results and we just give up. Another reason is that we don’t make the goals known to other people, so we feel that we don’t have the support we need, or we know no one knows our goals, so we don’t hold ourselves accountable.

How can we change this? How can we all be successful and keep our New Year’s Resolutions this year? Here are some ways that we can all stick with it this year. I want you to succeed no matter what your goal may be! Let’s work together to change the statistics.

What exactly is a resolution? It is a formal expression of will or intent to do something. What is it you are expressing with intent that you want to do? Lose weight? Start a new exercise routine? Live a healthier life? Set an example for your kids? Stop smoking? Make better choices? Once you figure out what it is that your resolution will be, you need to break it down, plan for it! If you have no idea how to make it happen, then in 3 weeks you will give up! I would give up too! It is very overwhelming when you have no idea how to get from point A to point B. Let’s map it out, a map of success, if you will. If you have picked your goal(s) already, that’s great. If not, think about it and then go through the steps below and make 2012 a successful year!

I am going to pick my New Year’s Resolution to be weight loss (may make this easier for some of you).

I want to lose 25 pounds by March 1^st! 8 weeks, 25 pounds—that does not seem like an attainable goal to me. You would have to lose a little over 3 pounds a week. So to make sure I can keep my resolution to lose weight I am going to use the SMART principles. What are the SMART principles?

Specific

Measurable

Attainable

Realistic

Timely

Let’s start with a Specific goal. Losing 25 pounds is specific, so that was easy.

Measurable is next. We know that losing 3 pounds a week is great, but is it possible for you? I would set a 6 month plan (timely) to lose 1 pound per week. This is not only measurable but it is also attainable. By changing a couple of things in your diet each week and working out 4 to 6 times a week you will easily lose 1 pound or more a week. This is also realistic! By slowly taking the weight off it will be easier to keep it off. You will also not give up when you see results every week, instead of dropping 8 pounds of water weight then hitting a wall the next week, causing you to become discouraged and giving up. By breaking down the specific goal into smaller steps, the goal becomes more realistic, more attainable, and you are more likely to achieve it.

What are some of the things you actually need to do to drop the pound or more a week? Start by planning your lifestyle change. The first thing and most important thing to look at is your food intake. Take 1 week and write down everything you eat, how much, and what time you are eating. Figure out what needs to change! If you need help, that is what I am here for. We can go over your one-week food list and figure out what needs to change. Once we have made the changes on paper, we need to plan how to make the weight loss happen. Planning out the week’s meals and snacks is what we will be doing together. You will be more likely to stay on track if it is “done for you”.

Second, schedule your workouts! If you know when and how you will get them in, you will! For me, early morning is the best; if I don’t get it in first thing I just won’t do it! So you need to figure out the best time for you and do it! Make sure you have strength training scheduled in no less than 2 days a week and just cardio days 2 or 3 days. Those of you who come to Kettlebell Boot Camp have the strength covered.

Example of a good schedule:

Monday - Kettlebell Boot Camp

Tuesday - your favorite cardio (elliptical, spin class, running)

Wednesday - KBBC

Thursday - favorite cardio again

Friday - KBBC

Saturday – yoga

Sunday - day of active rest

Once you have planned out how to get you to your goals, all you have to do is actually do it! Whatever your reason is for losing weight, it is an attainable goal! Make sure not only to check in with the scale; also have your body fat, measurements, and pictures taken at the start of your journey. Check in every 6 weeks to track your progress; it is not just the number on the scale, it is how you feel!

One last thing to think about if you have a resolution this year - tell someone what your goal is; seek out support to help you keep it. We are more likely to stick with it if we “put it out there”, so to speak. When you do you will find support and you won’t want to let anyone down, so PUT IT OUT THERE!!!!

Top 10 Super Foods to kick your Metabolism and Energy into High Gear!

2011-12-16T14:18:00.000-05:00

1. High Fiber Cereal - look for 5 grams or more of Fiber and no more than 8g of sugar. I

like to have at least one hot cereal (rolled oats) and one cold (Kashi Go Lean Crunch).

2. Apples - Okay, any fresh fruit will do, but apples are so easy to grab and go, we

always have them on hand. Make it easy on yourself and have at least 2 different fresh

fruits you can choose to eat each day. This week I have apple slices and grapes on hand.

3. Almonds - Your "portable protein" - the perfect emergency snack or pair it up with a

fruit or veggie. High in metabolism-boosting Protein and Healthy Fats. But it is easy to

eat too many - measure out 1/4 cup servings and stick in a snack size baggie.

4. Eggs - Yes, they ARE good for you. They are considered the gold standard of protein

quality because of their superior amino acid content. It takes less than 3 minutes to

prepare an egg. One of my favorite on-the-go egg tips: microwave your eggs in a coffee

cup (lightly coated with olive oil for easy clean up). Your egg is now the perfect shape to

top a whole wheat English muffin and eat on the run.

5. Spinach - This super veggie goes with everything. At only 5 calories per cup how

could it not?! Use in omelets, wraps, salads, side dishes...the list goes on.

6. Greek Yogurt - great source of protein and the live cultures help boost immunity. Goes great

high fiber cereals. HOWEVER: Avoid choosing brands that contain added sugar – especially High Fructose Corn Syrup. Read the ingredients!

So much to do and so little time!

2011-12-14T13:24:00.001-05:00

So today I am taking it easy! December has been a whirl-wind for my family and I, of course it has been fun and exciting with all the great stuff we have been up to. It is December 13th already and I haven't focused to much and things I should have been this holiday season like send out cards, decorate the house, prepare the menu for Christmas day! And yet I am not stressed at all, I feel no pressure to get these very important things done? Strange right?

Well I guess I can let you in on a little secret of mine. I don't worry about pleasing everyone else! I worry about myself and the people closest to me.

When I should have been thinking about Holiday Cards, I was putting together a Holiday Survival Guide for all of you. I wanted everyone to have a guide to help the through this season without being the "average person". So I hope you all have downloaded the guide with the tips and recipes to help you not gain 7-12 pounds.
Another way I keep my stress level down is working out!
I know staying on track this time of year is hard, we never have enough time in the day to complete everything! Start your day of right and you will accomplish more then you thought you could!
I have added a quick 20 minute workout to the Kettlebell Boot Kamp Workout section. No equipment needed just you and 20 minutes! IF can't get to class at least you can try this awesome workout!!!!

I am planning the menu for Christmas Day today! So what do you think so far?
Beef Tenderloin -1/2 with Gorgonzola sauce 1/2 without
Sauteed Brussel Sprouts
Roasted Asparagus
Baked Sweet Potatoes
Mashed Potatoes
Some sore of bread ( not sure yet)

Any suggestions to add to the menu??

Holiday Schedule

2011-12-10T15:16:00.003-05:00

Here is the 4 Elements Holiday Schedule:

Saturday the 24th 8am Kettlebell Conditioning

Monday the 26- Only1 Class 9:15am Kettlebell Boot Camp

Wednesday the 28th-6:15am Kettlebell Boot Camp

9:15 am Kettlebell Boot Camp

Friday the 30th- 6:15 am Kettlebell Boot Camp

9:15 am Kettlebell Boot Camp

Saturday the 31st 8am KB Conditioning

Any questions please call or email me!

Other ways to get Calcium.

2011-12-03T20:23:00.000-05:00

Since we talked about this in class this week I just want to give you guys some different options to get your calcium. Here is a list of well absorbed calcium.

Soybeans 1 cup 175 mg
Tofu 4oz 200-300mg
Bok Choy 1cup 158mg
Broccoli cooked 1 cup 178mg
Collards 1 cup 357
Chinese Cabbage 3.5 oz 105mg
Kale cooked 1 cup 179
Mustard Greens cooked 1 cup 179mg
Okra 1 cup 172 mg
Turnip Greens 1 cup 249 mg
Almonds 1/4 cup 89mg
Almond Butter 2 TBSP 128mg
Tahini 2 TBSP 128mg

Oxalic acid, which is found in spinach, rhubarb, chard, and beet greens binds with the calcium in those foods and reduces its absorption. These foods should not be considered good sources of calcium.

As you can see there a many more sources of calcium out there while one 8oz glass of milk is the easiest at 300mg per 8oz it is not the only way. As most of you already know we are not milk drinker in my house but we all have strong bones and the girls are growing like weeds. luckily the girls like broccoli and I can slip the tofu in with them knowing. Also almonds and almond butter are a favorite!
Hope this gave you some new ideas on how to get that calcium in. As adults we need 1000mg a day and we can get it with what we eat.

Self-Guides Kitchen Raid

2011-11-28T05:25:00.004-05:00

Your kitchen will make or break your weight loss results.

A kitchen stocked with the makings for healthy meals and snacks will keep you on track, even when late-night cravings strike. On the flip side, a kitchen filled with unhealthy munchies will derail your weight loss efforts every single time.

So what should your cupboards hold and what should be off limits? I’ve designed this self-guided kitchen raid to help you sort out the good from the bad.

Go ahead, grab a garbage bag, print out the list below, and then head to the kitchen.

The Refrigerator

Let’s start with the fridge, the heart of your kitchen. If you find something in your fridge that is on the “Dump this” list, then you know what you have to do. Get that garbage bag ready.

Dump this: Beverages with high fructose corn syrup or sugar. Drinking calories is one of the quickest ways to gain weight, so quickly rid your fridge of any beverage that lists HFCS or sugar on the ingredient list.

Replace with: Water. It is a well-known fact that most people are partially dehydrated, a condition that is harmful to your health and wreaks havoc on your weight loss efforts. Keep plenty of cold water on hand for proper hydration.

Dump this: Rich dairy products. I know that cream cheese tastes amazing, but fat-filled dairy products are extremely high in calories and should not reside in your fridge. Eliminate high-fat cheese, milk and yogurt from your kitchen.

Replace with: Fresh Vegetables. The produce drawer in your fridge should be overflowing with colorful nutrient-rich veggies. In fact, your fridge should hold more veggies than the drawer can hold. Veggies are filled with fiber, vitamins and nutrients and are a vital part of a healthy well-rounded diet.

Dump this: Fatty meats. It is important that you be selective about the meats that you eat. I may tell you that chicken is a great source of protein, but if you take that as a license to eat fried chicken everyday then the benefit of the protein will be lost in all the extra fat calories.

Replace with: Lean meats. Skinless chicken breast, lean ground turkey, white fish – there are numerous choices when it comes to lean meats.

Dump this: Fruit-flavored yogurt. I hate to break this to you, but that cute individually packaged yogurt is going to do more harm to your waistline than you think. More than 50% of the calories in fruit-flavored yogurt come from sugar. Check out the ingredient list and you likely find both high fructose corn syrup AND sugar.

Replace with: Plain Greek yogurt, or low-fat cottage cheese. If you love yogurt, then get the low-fat plain version. You can even chop up some fresh fruit and stir it in. Another option is to have a scoop of low-fat cottage cheese with chopped fruit on top.

The Freezer

Next let’s take a look into your freezer. Anyone who has walked the freezer aisles at the store knows how plentiful frozen temptations are. How does your freezer measure up?

Dump this: Ice cream. We may as well get this one over with. Hiding a gallon or two (or even a pint) of your favorite ice cream “for a rainy day” is NOT a good idea. Save yourself from that temptation and don’t buy ice cream.

Replace with: Frozen fruit. When your sweet tooth starts acting up, throw an assortment of frozen fruit into the blender and whip up a healthy fiber-filled smoothie.

Dump this: Frozen Pizza. This is another one of those items that is just too tempting to keep around. Why would you bother to make a healthy dinner when a frozen pizza is calling your name? Ban frozen pizza from your home and watch as your waist starts to shrink.

Replace with: Turkey or Veggie Patties. For quick dinners keep your freezer filled with lean turkey patties and veggie patties. Serve on a bed of brown rice or on a whole grain bun.

Dump this: TV Dinners. I doubt that you need me to go into too much detail on this one. The next time that you are tempted to buy a pre-packaged frozen meal, please turn the package over and read the nutritional facts. You will be shocked by the staggering number of calories and less-than-healthy ingredients.

Replace with: Home-made Portioned Meals. Spend some time on the weekends to cook up healthy meals, and then freeze them in portioned containers. Then throughout the week you simply need to reheat and enjoy.

Dump this: Frozen Breakfast Food. French toast, waffles, and pancakes are popular items in the freezer aisle. Don’t fall for the pretty photos and tasty-sounding names. These items are highly processed and contain loads of unnecessary sugar.

Replace with: Sprouted Whole Grain Bread and Muffins. It is just as easy to throw a slice of sprouted, whole grain bread into the toaster as it is a frozen waffle. Spread it with some natural peanut butter and pair it with a piece of fruit. Now that’s a much healthier breakfast.

The Pantry

Last, but not least, we come to your pantry. This may be the most painful part of your kitchen raid, since most junk food ends up here. So take a moment to give yourself a pep talk before grabbing that garbage bag and opening your pantry.

Dump this: Sugar-filled cereal. If sugar or high fructose corn syrup are listed

Replace with: Whole Grain Oatmeal. There is a huge difference between instant, sugar-filled oatmeal and whole grain oatmeal.

Sugar-filled cereal is basically another form of junk food, and will only add inches to your waist; it’s got to go.

Dump this: Refined/White Bread/Rice/Pasta. These highly processed products promote weight gain and a plethora of other health problems. Do not buy “white” bread, rice or pasta – especially if you want to lose weight.

Replace with: Whole Grain Bread/Rice/Pasta. Whole grain is the best choice you can make. It is filled with healthy fiber, and is less likely to contain harmful, waist-expanding ingredients.

Dump this: Chips/Crackers. While refined chips and crackers are fun to munch on, the extra calories will quickly add up. Do yourself a favor by not allowing these into your pantry.

Replace with: Almonds. The key to making this snack a winner is to practice portion control. Place a handful of almonds into individual bags for pre-portioned snacks.

Dump this: Packaged Sweets. I don’t really have to explain this one, do I? Cookies and cakes and candies shouldn’t be a regular part of your diet, so keep them out of your house. It’s one thing to enjoy a dessert once in a while, it is quite another to routinely eat processed sweets at home.

Replace with: Dried Fruit. When you want to munch on something sweet, turn to a bag of dried fruit. Make sure that you purchase dried fruit that does not contained added sugars.

That completes your self-guided kitchen raid. I encourage you to raid your kitchen every couple of months as a way of keeping yourself on track. Talk with your family members about the healthy changes that you’re making, and try to get everyone’s support.

You know that weight loss comes as a result of healthy eating and consistent, challenging workouts. Call or email today to get started on a fitness program that will get you on the fast-track to your best body ever.

Shop Your Way Thin

Here’s your grocery shopping cheat-sheet. Take this with you as a reminder of what to buy and what not to buy.

Don’t buy food items that:

Are filled with sugar or high fructose corn syrup.
Are highly processed and contain unidentifiable ingredients.
Are full of fat.

Do buy:

Whole, fresh fruits and vegetables.
Whole grains.
Lean proteins.

Sautéed Brussels Sprouts with Bacon & Onions

2011-11-10T06:45:00.000-05:00

From EatingWell

Fresh herbs, onion and bacon pair beautifully with Brussels sprouts. This vegetable loves the cool weather of fall and early winter. If you can find them still attached to the stalk, don’t be intimidated-buy them, as they’re likely more fresh. All you need to do is slice off each sprout with a paring knife. However you find them at the market, this is a delicious way to prepare them. (Recipe adapted from The Art of Simple Food by Alice Waters.)

10 servings, about 3/4 cup each | Active Time: 35 minutes | Total Time: 35 minutes

Ingredients:

2 1/2 pounds Brussels sprouts, trimmed

4 slices bacon, cut into 1-inch pieces

1 tablespoon extra-virgin olive oil

1 large onion, diced

4 sprigs thyme or savory, plus 2 teaspoons leaves, divided

1 teaspoon salt

Freshly ground pepper to taste

2 teaspoons lemon juice (optional)

Preparation

Bring a large pot of water to a boil. If sprouts are very small, cut in half; otherwise cut into quarters. Cook the sprouts until barely tender, 3 to 5 minutes. Drain.

Meanwhile, cook bacon in a large heavy skillet over medium heat, stirring, until brown but not crisp, 3 to 6 minutes. Remove with a slotted spoon to drain on a paper towel. Pour out all but about 1 tablespoon bacon fat from the pan.

Add oil to the pan and heat over medium heat. Add onion and cook, stirring often, until soft but not browned, reducing the heat if necessary, about 4 minutes. Stir in thyme (or savory) sprigs, salt and pepper. Increase heat to medium-high, add the Brussels sprouts, and cook, tossing or stirring occasionally, until tender and warmed through, about 3 minutes. Remove the herb sprigs. Add the bacon, thyme (or savory) leaves and lemon juice, if using, and toss.

Nutrition

81 Calories; 3 g Fat; 1 g Sat; 2 g Mono; 4 mg Cholesterol; 10 g Carbohydrates; 5 g Protein; 3 g Fiber; 333 mg Sodium; 432 mg Potassium

1/2 Carbohydrate Serving

Exchanges: 1 vegetable, 1 fat

Nutrition Note: Vitamin C (130% daily value), Folate & Vitamin A (19% dv).

Tips & Notes: Make Ahead Tip: Prepare through Step 1, rinse with cold water; store airtight in the refrigerator for up to 1 day. Finish with Steps 2-3, 15 to 20 minutes before serving.

WOW who could this be???

2011-11-08T11:34:00.001-05:00

Do you know who this is?? Leave your answer below if you think you do!

Pumpkin Pie With Rum ( healthier version)

2011-11-04T18:42:00.000-04:00

From EatingWell:

Dark molasses and dark rum put this pumpkin pie a cut above the rest. Nonfat evaporated milk, which stands in for heavy cream, does a fantastic job of cutting the fat in the filling. Add to that our blue ribbon butter-canola crust and you've dropped three-quarters of the fat and more than half the calories found in most similar pies. Don't use pumpkin-pie mix-buy canned pumpkin without added spices: the flavor will be superior.

8 servings | Active Time: 30 minutes | Total Time: 1 hour 10 minutes

Ingredients:

Crust

3/4 cup all-purpose flour

1/4 cup whole-wheat flour

1 tablespoon granulated sugar

1/8 teaspoon salt

1 tablespoon butter

3 tablespoons canola oil

1-2 tablespoons ice water

Filling

2 large eggs

1 15- or 16-ounce can plain pumpkin puree

1 12-ounce can nonfat evaporated milk

1/4 cup dark molasses

3 tablespoons dark rum, or 1 tablespoon vanilla extract

1/2 cup packed dark brown sugar

1 tablespoon cornstarch

1 teaspoon ground cinnamon

1 teaspoon ground ginger

1/4 teaspoon ground nutmeg

1/4 teaspoon salt

Preparation

To prepare crust: Stir all-purpose flour, whole-wheat flour, sugar and salt in a medium bowl. Melt butter in a small saucepan over low heat. Cook, swirling the pan, until the butter turns a nutty brown, 30 seconds to 4 minutes, depending on your stove. Pour into a small bowl and let cool. Stir in oil. Slowly stir the butter-oil mixture into the flour mixture with a fork until the mixture is crumbly. Gradually stir in enough ice water so the dough holds together. Press the dough into a flattened disk.

Place two overlapping lengths of plastic wrap on a work surface. Set the dough in the center and cover with two more sheets of plastic wrap. Roll the dough into a 13-inch circle. Remove the top sheets and invert the dough into a 9-inch deep-dish pie pan. Remove the remaining wrap. Fold the edges under at the rim and crimp. Cover loosely with plastic wrap and refrigerate while you prepare the filling.

To prepare filling & bake pie: Position rack in lower third of oven; preheat to 350°F. Lightly whisk eggs in a medium bowl. Add pumpkin, evaporated milk, molasses and rum (or vanilla). Combine brown sugar, cornstarch, cinnamon, ginger, nutmeg and salt in a small bowl. Rub through a sieve into the pumpkin mixture and whisk until incorporated.

Pour the filling into the prepared crust. Bake the pie until the filling has set and a skewer inserted in the center comes out clean, 40 to 50 minutes; cover the edges with foil if they are browning too quickly. Cool on a wire rack.

Nutrition

Per serving : 278 Calories; 8 g Fat; 2 g Sat; 4 g Mono; 58 mg Cholesterol; 43 g Carbohydrates; 7 g Protein; 3 g Fiber; 187 mg Sodium; 397 mg Potassium

3 Carbohydrate Serving

Exchanges: 3 other carbohydrate, 1 1/2 fat

Tips & Notes: Make Ahead Tip: Equipment: 9-inch deep-dish pie pan

KETTLEBELL BOOT CAMP NIGHT 6 WEEK PROGRAM!

2011-09-30T17:04:00.001-04:00

East Windsor
Monday 8-8:45pm
Wednesday
5:15-6 pm Kettlebell Circuit
6:15-7 pm Kettlebell Conditioning
Saturday

8-8:45 am Kettlebell Conditioning

Basic Plan- Pick 1 Group Training Time -$99
I want Results Plan- Pick 2 Group Training Times -$159

Plainsboro

7-7:45pm Kettlebell Conditioning
8-8:45pm Kettlebell Conditioning

Just $99 for 6 Weeks!

Sign-up with a friend & receive half off !

-Assessment (b & A photos and measurements)
-Accountability
-Motivation
-Camaraderie
-Fun! !

GUARANTEE: If you don't see a difference in how you look and feel, 4 Elements will give you a full refund. So what do you have to lose?

How to get your Protein without meat!

2011-09-19T05:46:00.001-04:00

Quinoa 1 cup = 8 grams
Lentils & beans 1/2 cup = 8 grams
Peanut butter 1 tbsp = 4 grams
Tempeh 3oz = 15 grams
Tofu 3oz = 8 grams

There are a few ideas for you, I also have posted a recipe for Protein Pancakes under recipes so check it out and let me know what you think.

New classes being added to the 4 Elements schedule!

2011-09-14T18:05:00.001-04:00

Kettlebell Conditioning

Circuit Training

Fun with Fitness for Kids

Coming to Dance Expo East Windsor & Plainsboro locations!

Stay tuned for details!
Personal Training is also available at both studios.

Easy Ways to Eat Clean!

2011-09-14T05:39:00.000-04:00

1. Drop the refined sugar
2. Season your food with herbs & spices
3. Don't skip meals
4. Fill half your plate with veggies first
5. Banish all processed foods
6.Eye ball your portions- see "Let's talk portion Control" post for tips
7. Choose quality over quantity
8. Pick broth soups over cream based soups
9.Eat a Balanced Breakfast- Don't forget the protein!

Good Luck!! Any questions please call me!

Oxygen Women's Fitness | Nutrition | Seared Ahi Tuna on Kale Salad

2011-09-13T11:49:00.001-04:00

I saw this recipe on Oxygen and wanted to share with those of you who like Ahi. I can't wait to try!

Oxygen Women's Fitness | Nutrition | Seared Ahi Tuna on Kale Salad

Why Nothing is impossible.....

2011-09-09T15:20:00.000-04:00

I saw this video today and wanted to share it with everyone. Take a look at it and take away with you that really nothing is impossible.

Alternate Breakfast Idea!

2011-09-06T08:15:00.000-04:00

Turkish Style

I found this recipe on a site called Snack Girl, I think it is a great idea and is packed with 16 grams of protein!
It is also quick and easy!
It is high in sodium so when buying the feta cheese make sure you look at the sodium content, you can also do 1 ounce of cheese and 2 hard boiled egg whites. Enjoy!

Turkish Breakfast Recipe

(serves 1)
2 ounces feta cheese
1/2 cucumber sliced
1/2 ripe tomato sliced
1 whole wheat pita bread
Put on plate and enjoy!
337 calories, 14.3 g fat, 38.9 g carbohydrates, 16.3 g protein, 6.1 g fiber, 876 mg sodium, 9 PointsPlus

Pre Workout Shake

2011-09-03T04:06:00.000-04:00

Quick Fact: Did you know that a 44 once Super Big Gulp of Coke Classic from 7-11 has 528 calories!! WOW, what a waste of calories.

Now for that recipe.
Mango-Strawberry Shake
1 cup Strawberries (frozen or fresh)
1/2 cup Mango (frozen or fresh)
1/3 cup of milk (skim, almond, what your use)
1 scoop of vegan protein
Blend and enjoy!
Calories depend on what type of protein and milk you use. (200-300)

5 Ways to Burn 100 Calories in 10 Minutes!

2011-09-01T04:01:00.001-04:00

1. Running - a 9 minute mile
2.Plyometric Circuit (jump squats, high knees, burpees)
3. Jumping Rope
4. Swimming ( butterfly stroke,breast stroke, or freestyle)
5. Kettlebell Circuit (swings, highpulls, figure 8's)

Have Fun:)

Let’s talk portion control!

2011-08-26T19:24:00.004-04:00

When I tell people I eat 5 to 6 meals a day, they think I am crazy. Most of you know it is 5 small meals a day. Why is eating 5 small meals a day important for losing weight?

Reason number 1: Eating the right stuff more often through the day keeps us from becoming ravenous and then eating too much.

Reason number 2: You are keeping your body fueled, which keeps you running more efficiently.

Reason number 3: The more often you eat, the better portion control you will have.

So what do I mean by portion control? As we all know, portion control is out of control here in the United States; everything is super-sized! Restaurant portions are way too big. Now, this would not be such a big problem if we only ate half the amount that was served to us. I know I have no problem taking home the leftovers; I don’t feel like I am wasting food at all. I have overheard and been at the same table with people saying “you’d better eat everything on your plate”. I agree with that statement if the portion size served is correct.

Here is a quick way to make sure you have the correct portion size.

Proteins, like lean red meat, fish, and chicken, should be the size of a deck of cards.

Carbs, like potatoes, rice, and pasta, should be the size of the palm of your hand.

Veggies (the good carbs) should make up the rest of your plate - half.

You can use this when you are out also: Just ask for a to-go box with your meal and split the meal before you eat. This also helps you from having just one more bite (6 bites later).

I just want to say a quick thank you to those who took the time to answer the survey. I appreciate your honesty and thank you for the feedback. I am glad you like the workouts! I do my own programming, unlike most boot camps leaders, who follow a plan they have purchased. It was also nice to hear that the group camaraderie was important to you gals.

I had some suggestions to make the class better, so I would like to incorporate them. The first was changing up the music, so I am looking into different music for you. If you would like specific music, please feel free to bring it in. As long as it is “clean” I would love to use it.

Another suggestion was starting class early to get a better warm-up. I am at the studio by 6am; you all always welcome to come in and walk/run laps to warm-up before class. Class starts at 6:15 and I will add some stretch and warm-up moves for the first 5 minutes. The same goes for the 9:15 class. Lastly, it was suggested to have more structured stretching at the end of class. I am going to offer options, and you can follow me or choose to stretch on your own. Everyone has areas that need to be stretched a little, i.e. hamstrings, calves, quads, etc., so if you need different stretches for specific areas, just let me know.

Dedicated to all of you,
Debbie

Want to flatten your abs?

2011-08-22T04:25:00.001-04:00

If your stomach isn't as flat as you'd like it to be,then you have come to the right place.

Exercise alone will not get you a toned stomach - diet is a huge part of the equation.

Below I have compiled 5 very easy tips to change your eating habits that will dramatically flatten your abs:

Tip #1: Don't eat after 7pm
This is such a simple and effective way to lose fat. Late night eating is the most damaging to your waistline, so cut it out completely.

Brush your teeth immediately following dinner. Once your teeth are brushed, you've put a period on the end of your consumption for the day.

Change your evening routine. If you've always ended your day watching your favorite shows with your hand in the snack bowl, then now is the time to change things up. Find activities that don't revolve around food and stick with those.

Make it a habit. The first few weeks will be the hardest, but soon your new no-food-after-7pm routine will feel normal.

Tip #2: Cut back on carbs
Notice I didn't say to cut out all carbs, but rather to cut back on carbs. These tips are meant as lifestyle changes that you stick with long term. Cutting back on carbs is a realistic and very effective way to lose weight.

Always choose whole grain bread and pasta over white. Whole grains are less likely to be stored as fat than processed grains.
Eat half of the carbs you normally do. Eat your sandwich open-faced and reduce the size of your pasta serving.
Avoid carb-filled snacks between meals. Instead of crackers or chips, have fresh fruit and veggies.

Tip #3: Eat more fiber
Most people simply do not get enough fiber in their diets. Fiber is essential when it comes to getting lean, since it is low calorie while filling you up.

Instead of seeing salad just as a side item, make salads into meals. Add protein to a large pile of greens for a guiltless meal.
Make veggies a part of every meal. The benefits of eating more vegetables are too numerous to list, just know that your body will become healthier and leaner with each fibrous bite.
Fruits are a delicious source of fiber. Incorporate fresh, seasonal fruits into your daily diet.

Tip #4: Drink lots of water
Drinking plenty of water is another extremely simple way to promote weight loss. Chronic dehydration leads to false hunger signals and unnecessary calorie consumption.

Drink a large glass of water before each meal. This will prevent overeating.

Choose water instead of sugar-filled sodas and juices. Sugar-filled drinks are a huge weight-gain trap.

Carry a water bottle with you throughout your day. Keep water in the car and at your desk for constant hydration. I have noticed that since I switched to a bottle with a straw it is easy to drink a lot.

Tip #5: Enjoy natural sweets
Traditional sugar-filled sweets will quickly add up around your waistline. Instead of going for sugary sweets, enjoy natural sweets.

Fruit is nature's candy. Reach for sweet, seasonal fruit for dessert.
Avoid foods that contain white sugar or high fructose corn syrup. Consider these items 'anti-flat-abs'.
Use wholesome sweeteners such as pure maple syrup, brown rice syrup or dates in your recipes instead of white sugar. Eliminate white sugar from your kitchen.

Eating right, coupled with challenging exercise, is the formula for a toned, lean body - so guarantee your results by teaming up with me.

Together we will come up with a fitness plan that is uniquely yours, one that fits your lifestyle and brings you promptly to your goals.

So if you are not already working with me, call or email me today to get started.

One last thing: Remember, it is OK to cheat!

Does the thought of eating healthy every day make your head spin?

Establish a weekly "Cheat Day" where you allow yourself a taste of all your favorite indulgences.

It's OK to cheat once a week - just indulge with control, and stick with your clean eating habits on all other days. Make sure not to pick a food that may trigger you to go overboard.

Remember, we are all human and deserve to eat something we love!

Who doesn't like to improve their BUTT!

2011-08-19T16:10:00.007-04:00

Here you go...

5 Must-Do Butt Exercises

We all want a nice booty, right?

In corporate the following best backside exercises in your regular strength routine and you'll burn fat, shape and firm your booty, sculpt surrounding muscle groups, and rev up your metabolism.

1.Kettlebell Swings

Kettlebell swings combine strength and cardio training to redefine your backside. In addition to toning your glutes and hip flexors, you'll work your core and cardiovascular system (an all-in-one exercise). Stand with your legs shoulder width apart. Place the kettlebell about one foot in front of you. Push your hips backward (like you're standing over the toilet), with a slight bend in the knee (shins almost vertical) and reach forward, placing both hands on the kettlebell. From your "hike position" (hips pushed backward, back flat, and chest out) hike the kettlebell behind you, with a purpose (don't let go).Drive your hips forward, while contracting your glutes and tucking your tailbone under, to swing the kettlebell(always above the knees) until you are standing at "attention" with your hands about chest height.

Important Tips: Always make sure to keep your abs tight (this will keep your lower back protected.) Keep your neck in line with the rest of your spine. Always drive the swing with your hips and NOT your arms. If the bell ever gets too far out in front of you, never reach for it- just let it drop!

2.Lunges

Lunges are a workout staple that will firm your butt and tone your legs. Start with your feet hip width apart, then step forward with one leg. Keeping your abs tight, chest high, and spine straight, sink down into the move until your front thigh is parallel to the floor and your back knee is almost touching the ground. Concentrate on squeezing your glutes as you push through your front heel back to the starting position. Important tip: don't let your moving knee extend past your toes.

3.Step Ups

This is a great exercise for your butt as well as your quads and calves. Step ups also increase your heart rate so you'll get the extra benefit of fat-blasting cardio. Stand with your right foot firmly planted on a step or a bench, your left foot on the floor. Push down through your right heel to straighten and stand on your right leg, squeezing your glutes at the top of the movement. At the same time, pull your left leg forward and up, knee bent 90 degrees and raised waist-high. Lower your left leg back to the ground, and then step your right foot down. Alternate legs to make one rep.

4.Hip Extensions

Like lunges, hip extensions can be performed anywhere and without equipment. The key to this movement is positioning your weight so that your butt does the brunt of the work, not your legs. On your hands and knees, you'll focus the main effort in your glutes and lower back without involving your hamstrings. Tighten your core and squeeze your butt to lift one leg toward the ceiling, keeping the 90 degree bend and flexing your foot so you're reaching with your heel as you raise your thigh in line with your spine. Keep the movement slow and controlled to the top and then back down again.

5.One-Legged Deadlifts

One-legged deadlifts do triple duty, activating your muscles for a highly effective toning session that works your butt, hamstrings, and lower back. Holding a kettlebell/dumbbell in each hand, stand with your feet hip width apart, knees soft. Keeping your weight firmly on your left leg, lean forward from your hips, reaching the dumbbells toward your left foot and raising your right leg out behind you. Remember to keep your core tight and not round your back. Now stand straight, squeezing your glutes as you come back to start. Do a full series of reps before switching to your right leg for the second half of the set.

In case you're not a current member of our Kettlebell Boot Camp, we cover all of these great exercises and much more. Call today for more information....

Committed to Your Health & Fitness,

Debbie

Here is a quick weekend workout for you just for your BUTT:)

Get a timer or near a clock.

1 minute KB Swings

30 seconds right leg front lunge

30 seconds left leg front lunge

1 minute alternating step-ups ( use the steps or a chair)

30 seconds Hip Extensions right leg ( I call them donkey kicks in class)

30 seconds left leg

1 minute KB Swings

30 seconds right leg Deadlift

30 Second left leg Deadlift

1 minute alternating step-ups

Rest 90 seconds

repeat 1 or 2 more times Don't forget to warm-up and cool down:)

Weekend Workout done Anywhere!

2011-08-12T16:37:00.005-04:00

Weekend Ladder Workout!

Don't worry I save the HELL LADDERS for class!

Happy Friday!
Here’s a total body fat-burning, metabolic workout you can do literally ANYWHERE. You don’t need any equipment (other than a bench or a chair) and it’s guaranteed to kick your booty!

Weekend Ladder Workout:

Warm Up: 5 min with a light jog or jumping jacks and stretch. A good dynamic workout I like to use in our boot camp is:

30 sec body-weight squats
30 sec alternating reverse lunges
30 sec push-ups
30 sec sit-ups
30 sec mountain climbers
repeat

The Workout Details: Now that you’re nice and warm. Start with 10 reps of EACH exercise. Once you finish 10 reps of each, complete 9 reps of each exercise, and then 8, and so on until you reach 1 repetition of each exercise! If you are just starting out, you can use rep counts of 10, 8, 6….2. This is a fun one Don’t forget to comment below if you like the workout!

Here are the Exercises for the Ladder:

Step-Ups (starting with 10 with the LEFT leg)
Step-Ups (10 with the RIGHT leg)
Dips
Burpees!
Full Sit-Ups

Done! Make sure you cool down and stretch out WELL! Hope you enjoy the workout and have a great weekend!
Step-up can been done on the steps or on a bench at the park. You don't need a "Step"

Women to Women

2011-08-09T11:31:00.000-04:00

One of the newsletters I subscribe to is Women to Women, it gives lots of information about different things from thyroid problems to menopause. I just read this article by Dr Marcelle Pick, OB/GYN NP titled Eating for Adrenals- more energy, better sleep. The link is below for you to take a look.

http://www.womentowomen.com/adrenalhealth/adrenalglandfunction-nutrition.aspx?