Month: June 2011

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Using Goals as a Form of Motivation

Create a goal to keep yourself motivated and on track.  Consider creating a friendly competition with a friend or family member if you feel like that would help.  Whether on your own, or with a friend or small group of people, including a little competition and a goal specific timeline can really help you stick to your routine!
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The Power of the Medicine Ball

Consider making a medicine ball your next fitness equipment purchase.  There are a ton of exercises that can be done with a medicine ball, especially now that the weather is nice!  Aside from using it in place of a weight to do exercises like shoulder presses and triceps extensions, medicine balls can be thrown, bounced, and balanced on for high intensity core work.  Try chest passes, overhead throws, and oblique twist and tosses with an 8-15lb ball.  Consider trying a set of pushups with your hands or feet on the ball.  Finally, add a medicine ball to any abs exercise for a higher level of difficulty and increased burn.  
If you’re looking for something new to add difficulty to your workout routine look into purchasing a medicine ball from any sporting goods store.  A new addition to your fitness equipment could be just what you need to regain excitement in your workouts and avoid hitting a plateau.  Search “medicine ball workouts” on YouTube for ideas on where to start!
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Incorporate the Bosu Ball During Your Next Workout!

If you’re looking for a way to switch things up in the gym consider incorporating a BOSU ball into your regular lifting routine.  You can stand on either side of a BOSU and perform curls, triceps extensions, shoulder presses and more while getting a great core workout at the same time!  You can lay flat on the rounded side of the BOSU and complete chest presses and flies, or you can perform plank holds and pushups with your hands and/or feet/knees on a BOSU ball for increased difficulty.  Try crunches on the BOSU for increased abs strength, or simply practice balancing on a BOSU with one foot at a time to strengthen weak ankles.  Lunges and squats can be performed on a BOSU ball as well, and the possibility for cardio and plyometrics on a BOSU are endless.
Next time you’re in the gym give it a shot.  Incorporating the BOSU is a great way to enhance muscle confusion as well as build core strength and stability.  If you feel as if you’re in the habit of doing the same exercises all the time, add a BOSU to your routine for a slight change in intensity!
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Cajun Spiced Pork Chops

In 15 minutes you can have a delicious meal for four with each serving totaling just 84 calories!  Check out www.allrecipes.com for more healthy ideas!!

Ingredients

  • 1 teaspoon paprika
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon ground black pepper
  • 1/2 teaspoon cayenne pepper
  • 1/2 teaspoon rubbed dried sage leaves
  • 1/2 teaspoon garlic salt
  • 1 1/2 teaspoons extra-virgin olive oil
  • 4 center cut pork chops

Directions

  1. Mix paprika, cumin, black pepper, cayenne pepper, sage, and garlic salt on a plate. Liberally coat each pork chop with the spice mixture.
  2. Heat olive oil and several pumps of non-stick, butter-flavored spray in a large skillet over high heat. Place pork chops in the skillet, reducing heat to medium. Cook until the pork is no longer pink in the center, 8 to 10 minutes. An instant-read thermometer inserted into the center should read 160 degrees F (70 degrees C).

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What’s for Dinner?

Why not make life a little easier and check out Dinner Rescue Crew, a personal chef service that provides you with enough healthy meals to last all week long.  Follow @ChefMHura on Twitter or become a fan of the Dinner Rescue Crew on Facebook.  Whether you’re looking to cater a graduation party or birthday bash, or just looking for an easy fix for dinner all week long, Melissa and the Dinner Rescue Crew can help!  The food is great and it really doesn’t get more convenient than having a week’s worth of dinners for your family in the freezer.  Check it out!
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Contrary to Popular Belief…

…you don’t have to wait for something to start chasing you before you get out there and RUN!!!  Check out www.roadracerunner.com to find a race near you!  The site lists everything from “fun runs” to full marathons and you can search for races by location.  Challenge yourself to reaching a new goal.  Now is the time to try something different and get committed to a training program that keeps you on track throughout the summer.  GOOD LUCK!!
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Outstanding Effort and Achievement Award!

May’s “Outstanding Effort and Achievement” Award goes to Lisa Frank who has done an amazing job achieving the goals she set out to reach in January.  Lisa started training at the beginning of the year in preparation for her July wedding.  Since the middle of January she has lost over 17 pounds and 15 inches.  Her body fat percentage is down 6% and she has more than tripled her original goal of completing five regular pushups without stopping.  In addition, Lisa stayed committed to a strict half marathon training program and was able to complete her first half in under two hours on May 8th!

Lisa’s dedication to staying active on our off days has really aided the pace of her results.  While we recently increased her training program to twice a week, she was training only once per week during her half marathon preparation.  She stayed devoted to running and/or lifting weights at least four times each week in addition to our workout.  Lisa has also made a significant effort to improve her diet by counting her calories and making better choices day in and day out.

Lisa, it has been an absolute privilege training you and Justin.  You two are a couple of exceptional individuals and have quickly become some of my favorite people to train.  The effort you have put into improving your health and appearance this year has been beyond outstanding.  I admire your commitment and the fact that you refuse to give anything less than 100% in all that you do.  Congratulations on achieving all of the goals you’ve set out to accomplish thus far.  You’re going to be a gorgeous bride and I can’t wait to see what post-wedding goals the future holds!  Your capabilities are endless.  Keep up the great work!!