Stay in Shape this summer! Join my 30 day workout today!
Get your booty moving, it's time to kick it up a notch!
Friday, February 19, 2010
Spring is fast approaching, are you ready? Lighter clothing, bathing suits, vacations, reunions...what's your motivation? I have the answer to your fitness needs. Join us soon for an 8 week FitnessbyFitz outdoor bootcamp! Your sure to get closer to your goal with this training. Taught by Mindy Fitzpatrick, personal trainer, and the area's ONLY trainer certified in Advanced pt, YogaFit, Sports Conditioning, Clinical Exercise Specialist and Group Fitness Instructor. Check back soon for dates, times and a special meeting.
Saturday the 20th!
Only a few more days until this online bootcamp comes to a close! If you are interested in pursuing a healthier lifestlye, and can commit 8 weeks to me please email me , I will be starting my next OUTDOOR bootcamp soon! For those of you that have taken my online or other fitness classes there will be a discount, also there will be a refer a friend incentive. 5 MORE DAYS LEFT of this class, enjoy!
Saturday the 20th
he he he, were doing it 20's style again!
20 Minutes of intense cardio-yes kick it up 2 notches!
20 Squats
20 plie squats
20 jump squats
20 up downs
20 lunges
20 lat rows
20 back extensions
20 4 way bicep curls 5 each way
Repeat all...as always HAVE FUN!
Saturday the 20th
he he he, were doing it 20's style again!
20 Minutes of intense cardio-yes kick it up 2 notches!
20 Squats
20 plie squats
20 jump squats
20 up downs
20 lunges
20 lat rows
20 back extensions
20 4 way bicep curls 5 each way
Repeat all...as always HAVE FUN!
Thursday, February 18, 2010
Fri--Piece of cake workout!
2 Mile jog/walk
200 crunches
35 push ups
50 squats
50 plie squats with hammer curls
repeat exercises
cool down!
200 crunches
35 push ups
50 squats
50 plie squats with hammer curls
repeat exercises
cool down!
Do you want to be a whale or mermaid?
I recieved this in an email from a friend---how true!
Recently, in a large city in Australia ,
a poster featuring a young, thin and tan woman appeared in the window of a gym.
It said, "This summer,
do you want to be a mermaid or a whale?"
A middle-aged woman,
whose physical characteristics did not match those of the woman on the poster,
responded publicly to the question
posed by the gym.
To Whom It May Concern,
Whales are always surrounded by friends (dolphins, sea lions, curious humans.)
They have an active sex life,
get pregnant and have adorable baby whales.
They have a wonderful time with dolphins stuffing themselves with shrimp.
They play and swim in the seas,
seeing wonderful places like Patagonia ,
the Bering Sea
and the coral reefs of Polynesia .
Whales are wonderful singers
and have even recorded CDs.
They are incredible creatures
and virtually have no predators
other than humans.
They are loved, protected and admired
by almost everyone in the world.
Mermaids don't exist.
If they did exist,
they would be lining up outside the offices
of Argentinean psychoanalysts
due to identity crisis. Fish or human?
They don't have a sex life
because they kill men who get close to them, not to mention how could they have sex?
Just look at them ... where is IT?
Therefore, they don't have kids either.
Not to mention,
who wants to get close to a girl who smells
like a fish store?
The choice is perfectly clear to me:
I want to be a whale.
P..S. We are in an age
when media puts into our heads
the idea that only skinny people are beautiful, but I prefer to enjoy an ice cream with my kids, a good dinner with a man who makes me shiver, and a piece of chocolate with my friends.
With time, we gain weight
because we accumulate so much information and wisdom in our heads
that when there is no more room,
it distributes out to the rest of our bodies.
So we aren't heavy,
we are enormously cultured,
educated and happy.
Beginning today,
when I look at my butt in the mirror I will think, ¨Good grief, look how smart I am!¨
Recently, in a large city in Australia ,
a poster featuring a young, thin and tan woman appeared in the window of a gym.
It said, "This summer,
do you want to be a mermaid or a whale?"
A middle-aged woman,
whose physical characteristics did not match those of the woman on the poster,
responded publicly to the question
posed by the gym.
To Whom It May Concern,
Whales are always surrounded by friends (dolphins, sea lions, curious humans.)
They have an active sex life,
get pregnant and have adorable baby whales.
They have a wonderful time with dolphins stuffing themselves with shrimp.
They play and swim in the seas,
seeing wonderful places like Patagonia ,
the Bering Sea
and the coral reefs of Polynesia .
Whales are wonderful singers
and have even recorded CDs.
They are incredible creatures
and virtually have no predators
other than humans.
They are loved, protected and admired
by almost everyone in the world.
Mermaids don't exist.
If they did exist,
they would be lining up outside the offices
of Argentinean psychoanalysts
due to identity crisis. Fish or human?
They don't have a sex life
because they kill men who get close to them, not to mention how could they have sex?
Just look at them ... where is IT?
Therefore, they don't have kids either.
Not to mention,
who wants to get close to a girl who smells
like a fish store?
The choice is perfectly clear to me:
I want to be a whale.
P..S. We are in an age
when media puts into our heads
the idea that only skinny people are beautiful, but I prefer to enjoy an ice cream with my kids, a good dinner with a man who makes me shiver, and a piece of chocolate with my friends.
With time, we gain weight
because we accumulate so much information and wisdom in our heads
that when there is no more room,
it distributes out to the rest of our bodies.
So we aren't heavy,
we are enormously cultured,
educated and happy.
Beginning today,
when I look at my butt in the mirror I will think, ¨Good grief, look how smart I am!¨
Thursday
What can we do different today??
NO CARDIO
Warm up
3 sets of 15
Bands or weights
Squats
Deadlifts
Lunges
Lat Rows
Lat Pull Downs
Bicep Curls 3 way hammer, regular and reverse
Chest Press
DB Flys
Dips
Tricep Extensions
Crunches 100
Reverse Crunches 100
Bicycle kicks 1 minute
Plank 2 sets of 30 seconds
Have a FANTASTIC Thursday everyone!!!!
NO CARDIO
Warm up
3 sets of 15
Bands or weights
Squats
Deadlifts
Lunges
Lat Rows
Lat Pull Downs
Bicep Curls 3 way hammer, regular and reverse
Chest Press
DB Flys
Dips
Tricep Extensions
Crunches 100
Reverse Crunches 100
Bicycle kicks 1 minute
Plank 2 sets of 30 seconds
Have a FANTASTIC Thursday everyone!!!!
Tuesday, February 16, 2010
Yucko!
Fat Content in Your Diet: Fat in Everyday Foods
Think of the foods that frequently make up your daily meals. Have you ever considered their fat content? Here are some commonly eaten foods and where they weigh in on fat (typically the bad kinds):
Average fast-food hamburger: 36 grams
Average fast-food fish sandwich: 24 grams 10
French fries: 8 grams
One ounce of potato chips: 10 grams
One slice of cheese pizza: 8 grams
Two ounces of bologna: 16 grams
One hot dog: 14 grams
Three slices of cooked bacon: 10 grams
One ounce cheddar cheese: 8 grams
One cup whole milk: 7 grams
Two tablespoons of peanut butter: 14 grams
One teaspoon of butter or margarine: 4 grams
One serving of most breads, bagels, and cereals: about 1 gram
If some of those numbers don't look that bad to you, pay attention to the amounts and serving sizes of each of them. When was the last time you ate only one ounce of potato chips, just 10 fries, or a single slice of pizza? So think about fat content before you indulge in a burger and fries for lunch followed by pizza for dinner.
Fat Content in Your Diet: Surprisingly High-Fat Foods
While the high fat content of certain foods is no surprise, you may not realize that many other foods are loaded with hidden fat:
Movie theater popcorn (because of the way it’s processed) Packaged meals with added sauces, butter, or oil Highly marbled red meats, including some cuts of beef and lamb — that white marbling is fat Chicken and other poultry if the skin is eaten Salad dressings Perhaps the biggest hidden sources of fats to watch out for are prepackaged snack foods and meals. They often contain dangerous trans fats — frequently listed as partially hydrogenated oil or vegetable shortening in the ingredients — because they give these foods a longer shelf life. Trans fats are particularly unhealthy for your heart and cholesterol levels and should be avoided as much as possible.
While you might know that olive and vegetable oils are high in fat, so are nuts, olives, avocados, and certain fish like salmon, mackerel and sardines. These foods contain the good, unsaturated fats — just monitor how much you eat to control your weight.
Given the high fat content of so many foods, if you're not careful, you could exceed your entire daily fat allowance by lunchtime! Keep an eye on your fat intake, and opt for unsaturated fats in place of saturated and trans fats. Your health, your heart, and your waistline will thank you.
Think of the foods that frequently make up your daily meals. Have you ever considered their fat content? Here are some commonly eaten foods and where they weigh in on fat (typically the bad kinds):
Average fast-food hamburger: 36 grams
Average fast-food fish sandwich: 24 grams 10
French fries: 8 grams
One ounce of potato chips: 10 grams
One slice of cheese pizza: 8 grams
Two ounces of bologna: 16 grams
One hot dog: 14 grams
Three slices of cooked bacon: 10 grams
One ounce cheddar cheese: 8 grams
One cup whole milk: 7 grams
Two tablespoons of peanut butter: 14 grams
One teaspoon of butter or margarine: 4 grams
One serving of most breads, bagels, and cereals: about 1 gram
If some of those numbers don't look that bad to you, pay attention to the amounts and serving sizes of each of them. When was the last time you ate only one ounce of potato chips, just 10 fries, or a single slice of pizza? So think about fat content before you indulge in a burger and fries for lunch followed by pizza for dinner.
Fat Content in Your Diet: Surprisingly High-Fat Foods
While the high fat content of certain foods is no surprise, you may not realize that many other foods are loaded with hidden fat:
Movie theater popcorn (because of the way it’s processed) Packaged meals with added sauces, butter, or oil Highly marbled red meats, including some cuts of beef and lamb — that white marbling is fat Chicken and other poultry if the skin is eaten Salad dressings Perhaps the biggest hidden sources of fats to watch out for are prepackaged snack foods and meals. They often contain dangerous trans fats — frequently listed as partially hydrogenated oil or vegetable shortening in the ingredients — because they give these foods a longer shelf life. Trans fats are particularly unhealthy for your heart and cholesterol levels and should be avoided as much as possible.
While you might know that olive and vegetable oils are high in fat, so are nuts, olives, avocados, and certain fish like salmon, mackerel and sardines. These foods contain the good, unsaturated fats — just monitor how much you eat to control your weight.
Given the high fat content of so many foods, if you're not careful, you could exceed your entire daily fat allowance by lunchtime! Keep an eye on your fat intake, and opt for unsaturated fats in place of saturated and trans fats. Your health, your heart, and your waistline will thank you.
Creative ways to add Fruits and Veggies into your Diet
Healthy Cooking With Fruits and Vegetables
If you worry that your family isn't getting enough fruits and vegetables in their daily diet, it might be time for a menu makeover. Here's how to choose fresh produce – and 10 great ideas for incorporating it into your diet.
By Julie Davis
Medically reviewed by Pat F. Bass III, MD, MPH Print Email Your first rule of thumb when buying produce is to make sure it's fresh. Next, avoid any fruits or vegetables with blemishes, cuts, bruises, or other soft spots. Any cut fruits or vegetables should be sold from refrigerated displays in your market.
Fruit will ripen at room temperature. Most vegetables and already ripe fruit should be refrigerated to stop the ripening process and prevent spoiling. Wash produce under cool running water before eating or cooking; use your hands or a vegetable brush to clean them off well.
The Fruit and Vegetable Habit
"I try to look at a person's diet and find ways to throw in a fruit or a vegetable to make a habit of it," says dietician Julia Hincman, MS, RD, LDN, of Massachusetts General Hospital in Boston. She gives her patients food associations to get them to rethink how and what they eat: If you're having cereal, slice a banana on top. If you're running out with a granola bar, take an apple, too. "I encourage people to have patterns of frequency, so that they're thinking, ‘I wake up in the morning and this is what I do,'" explains Hincman.
Find ways to make a gradual shift to eating more vegetables and fruits, like adding a lettuce leaf and a slice of tomato to a sandwich. "If you usually have crackers with dip, switch to half crackers and half carrots or celery," Hincman suggests. "Have yogurt, but never eat it without fruit. Every other day, switch an apple for chips with your sandwich. Start dinner with a side salad."
Hincman believes it's okay to make fruit and vegetable choices based on convenience. Frozen vegetables, for example, are easy to work into your diet, especially if you are cooking for only one or two. Always keep vegetables in the freezer, so you can quickly throw them in the microwave for a quick meal or side dish.
Healthy Cooking Techniques for Fruits and Vegetables
To preserve the color, taste, and nutrients of vegetables, the best cooking methods are the quickest ones and those that use the least amount of water (nutrients can leech out into the water and be lost). Steaming in a rack above simmering water, grilling, microwaving, and quick sautéing or stir-frying — using a small amount of a healthy oil, like olive or canola — are all great options. Experiment with herbs rather than butter to add flavor to vegetables. Roasting dense vegetables, like potatoes, often brings out their flavor better, as in this Roasted Fall Vegetables Recipe.
Baking, poaching, and stewing are techniques that best bring out the fruits' flavors — with little effort. Try an easy recipe like Pomegranate Poached Pears, with fruit cooked in dessert wine for a sophisticated taste. Baked Apples With Dried Fruits and Walnuts mixes a few different fruits with spices to create a delicious dessert that satisfies a sweet tooth.
Enriching Recipes With Fruits and Vegetables
If your family turns away from vegetables as a side dish and resists eating a plain piece of fruit for dessert, it's time to make these foods part of the main dish. Here are 10 ideas to get you started:
Adapt a favorite recipe to include vegetables in addition to or instead of some of the meat. In vegetarian recipes like Vegetable Lasagna, layering in veggies with sauce and pasta is a snap.
Use pureed potatoes instead of cream to thicken cream-style soups, filling enough to be a meal in itself with a side salad.
The next time you order or make a pizza, have it sprinkled with chopped olives, bell pepper rings, broccoli buds, and sliced mushrooms.
Expand recipes with a cup or two of diced or chopped vegetables.
Try adding carrots, peas, and cut green beans to most packaged or homemade soups and sauces.
Fold shredded carrots or zucchini into the batter for loaf cakes and muffins. And use extra beans, dried peas, and lentils in hearty stews and vegetarian recipes like meatless chili.
If your family resists vegetables cooked the usual way, try broiling or grilling zucchini, bell peppers, eggplant, mushrooms like portobellos (which have the firmness of steak after cooking), and tomatoes just until they are seared or their edges blacken. An easy recipe is to skewer veggie chunks as you would meat kebabs — cover them lightly with oil-based spray and put them over the heat.
Making kebabs of fruit is a fun way to serve melon, pineapple, pears, and apples — raw or grilled for a few minutes to heighten their taste. You can serve vanilla or lemon yogurt on the side as a dip.
Get the kids involved in healthy cooking. Try a fun dessert like Blueberry Mango Upside Down Cake; they'll enjoy placing the fruit in a pattern on the bottom of the baking dish, and the whole-wheat pastry flour and fat-free milk boost the recipe's nutrition benefits even further.
Fruit easily lends itself to many breakfast dishes — create a happy face on hot oatmeal with blueberries or banana slices or fold berries into pancake or waffle batter. For a fresher fast breakfast, stir your own sliced or diced fruit, like strawberries or peaches, into thick plain or vanilla zero-fat yogurt.
Chicken salad tastes even better with halved grapes, apple cubes, and some chopped red cabbage. For tuna salad, add a dice of red pepper, celery, and onions. Both can be served in lettuce leaf wraps instead of on bread, a great way to get in some extra leafy greens.
Think of a vegetable- or a fruit-based salsa instead of a fattening sauce or gravy as an easy topping chicken, meat, or fish.
Breakfast, lunch, or dinner — any meal can get a nutritional boost from fruits and vegetables — all it takes is a little ingenuity.
Find more information in the Everyday Health Healthy Recipes Center.
If you worry that your family isn't getting enough fruits and vegetables in their daily diet, it might be time for a menu makeover. Here's how to choose fresh produce – and 10 great ideas for incorporating it into your diet.
By Julie Davis
Medically reviewed by Pat F. Bass III, MD, MPH Print Email Your first rule of thumb when buying produce is to make sure it's fresh. Next, avoid any fruits or vegetables with blemishes, cuts, bruises, or other soft spots. Any cut fruits or vegetables should be sold from refrigerated displays in your market.
Fruit will ripen at room temperature. Most vegetables and already ripe fruit should be refrigerated to stop the ripening process and prevent spoiling. Wash produce under cool running water before eating or cooking; use your hands or a vegetable brush to clean them off well.
The Fruit and Vegetable Habit
"I try to look at a person's diet and find ways to throw in a fruit or a vegetable to make a habit of it," says dietician Julia Hincman, MS, RD, LDN, of Massachusetts General Hospital in Boston. She gives her patients food associations to get them to rethink how and what they eat: If you're having cereal, slice a banana on top. If you're running out with a granola bar, take an apple, too. "I encourage people to have patterns of frequency, so that they're thinking, ‘I wake up in the morning and this is what I do,'" explains Hincman.
Find ways to make a gradual shift to eating more vegetables and fruits, like adding a lettuce leaf and a slice of tomato to a sandwich. "If you usually have crackers with dip, switch to half crackers and half carrots or celery," Hincman suggests. "Have yogurt, but never eat it without fruit. Every other day, switch an apple for chips with your sandwich. Start dinner with a side salad."
Hincman believes it's okay to make fruit and vegetable choices based on convenience. Frozen vegetables, for example, are easy to work into your diet, especially if you are cooking for only one or two. Always keep vegetables in the freezer, so you can quickly throw them in the microwave for a quick meal or side dish.
Healthy Cooking Techniques for Fruits and Vegetables
To preserve the color, taste, and nutrients of vegetables, the best cooking methods are the quickest ones and those that use the least amount of water (nutrients can leech out into the water and be lost). Steaming in a rack above simmering water, grilling, microwaving, and quick sautéing or stir-frying — using a small amount of a healthy oil, like olive or canola — are all great options. Experiment with herbs rather than butter to add flavor to vegetables. Roasting dense vegetables, like potatoes, often brings out their flavor better, as in this Roasted Fall Vegetables Recipe.
Baking, poaching, and stewing are techniques that best bring out the fruits' flavors — with little effort. Try an easy recipe like Pomegranate Poached Pears, with fruit cooked in dessert wine for a sophisticated taste. Baked Apples With Dried Fruits and Walnuts mixes a few different fruits with spices to create a delicious dessert that satisfies a sweet tooth.
Enriching Recipes With Fruits and Vegetables
If your family turns away from vegetables as a side dish and resists eating a plain piece of fruit for dessert, it's time to make these foods part of the main dish. Here are 10 ideas to get you started:
Adapt a favorite recipe to include vegetables in addition to or instead of some of the meat. In vegetarian recipes like Vegetable Lasagna, layering in veggies with sauce and pasta is a snap.
Use pureed potatoes instead of cream to thicken cream-style soups, filling enough to be a meal in itself with a side salad.
The next time you order or make a pizza, have it sprinkled with chopped olives, bell pepper rings, broccoli buds, and sliced mushrooms.
Expand recipes with a cup or two of diced or chopped vegetables.
Try adding carrots, peas, and cut green beans to most packaged or homemade soups and sauces.
Fold shredded carrots or zucchini into the batter for loaf cakes and muffins. And use extra beans, dried peas, and lentils in hearty stews and vegetarian recipes like meatless chili.
If your family resists vegetables cooked the usual way, try broiling or grilling zucchini, bell peppers, eggplant, mushrooms like portobellos (which have the firmness of steak after cooking), and tomatoes just until they are seared or their edges blacken. An easy recipe is to skewer veggie chunks as you would meat kebabs — cover them lightly with oil-based spray and put them over the heat.
Making kebabs of fruit is a fun way to serve melon, pineapple, pears, and apples — raw or grilled for a few minutes to heighten their taste. You can serve vanilla or lemon yogurt on the side as a dip.
Get the kids involved in healthy cooking. Try a fun dessert like Blueberry Mango Upside Down Cake; they'll enjoy placing the fruit in a pattern on the bottom of the baking dish, and the whole-wheat pastry flour and fat-free milk boost the recipe's nutrition benefits even further.
Fruit easily lends itself to many breakfast dishes — create a happy face on hot oatmeal with blueberries or banana slices or fold berries into pancake or waffle batter. For a fresher fast breakfast, stir your own sliced or diced fruit, like strawberries or peaches, into thick plain or vanilla zero-fat yogurt.
Chicken salad tastes even better with halved grapes, apple cubes, and some chopped red cabbage. For tuna salad, add a dice of red pepper, celery, and onions. Both can be served in lettuce leaf wraps instead of on bread, a great way to get in some extra leafy greens.
Think of a vegetable- or a fruit-based salsa instead of a fattening sauce or gravy as an easy topping chicken, meat, or fish.
Breakfast, lunch, or dinner — any meal can get a nutritional boost from fruits and vegetables — all it takes is a little ingenuity.
Find more information in the Everyday Health Healthy Recipes Center.
Wednesday YAY!
2 mile jog
1 minute each exercise
push up
Squat with Bicep Curl
Ball Slam
Tricep Extension
Lunge with side raises
Boat Pose
Repeat 3x
1 minute each exercise
push up
Squat with Bicep Curl
Ball Slam
Tricep Extension
Lunge with side raises
Boat Pose
Repeat 3x
Tuesday...
Warm up
All exercises today will be in sets of 30
5 minutes of cardio
log splits (squats add your arms like your splitting logs)
burpees (up downs)
bicycles
5 minutes of cardio
squat press
push ups
stiff legged deadlift (light weights)
jacks
5 minutes of cardio
army crawl
supermans (standing)
dips
100 crunches
100 reverse crunches
Cool Down
Stretch
All exercises today will be in sets of 30
5 minutes of cardio
log splits (squats add your arms like your splitting logs)
burpees (up downs)
bicycles
5 minutes of cardio
squat press
push ups
stiff legged deadlift (light weights)
jacks
5 minutes of cardio
army crawl
supermans (standing)
dips
100 crunches
100 reverse crunches
Cool Down
Stretch
Sunday, February 14, 2010
Post Valentines Day Workout!
1,2,3,4 should we go for more???
1 mile run or 20 minutes of hard cardio!
2 minutes each
squats with bicep curls
Lunges
Push up with side plank
3 minutes each
Crunches
Oblique Crunches
Jumping Jacks or jump rope
Squat Jacks
4 minutes each
lunges with front and side raises
swing kicks (boxing stance)
ball toss with partner or ball bounce (use all your strength and slam it down)
Cool down and stretch
Have fun!
1 mile run or 20 minutes of hard cardio!
2 minutes each
squats with bicep curls
Lunges
Push up with side plank
3 minutes each
Crunches
Oblique Crunches
Jumping Jacks or jump rope
Squat Jacks
4 minutes each
lunges with front and side raises
swing kicks (boxing stance)
ball toss with partner or ball bounce (use all your strength and slam it down)
Cool down and stretch
Have fun!
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