Girlfriends Fit Club Blog

Tips from the Pros!

2012-02-15T09:44:00.001-08:00

5 Tips to help you get fit and stay fit for the New Year!
1) Keep a journal of your daily workouts and food intake.
2) Partner up with a Girlfriend to help keep each other accountable.
3) Drink lots of H2O! You should be drinking 50% of water in oz. (of your body weight) per day.
4) Eat less sugar, pop, and unhealthy carbohydrates and more healthy veggies and proteins.
5) Do a minimum of 30 minutes of cardiovascular activity on a daily basis and strength training every other day.

New Blog Posts Coming!

2012-02-15T09:14:00.000-08:00

You haven't seen us in a while, but we're working on new weight loss challenges, new classes and exciting new incentives at Girlfriends Fit Club .... so keep your eye out for our new blog posts!

www.girlfriendsfitclub.blogspot.com

WEEKLY CHALLENGE!!!!!!

2011-12-27T03:41:00.000-08:00

I hope everyone had a Very Merry Christmas! It's time to get back into the swing of things and get a jump start on our New Year's Resolution to be fit and healthy. The Challenge this week is to get into the gym to burn off those not wanted calories from overindulging over the holiday.
Do two days of (min. 45 minutes) cardio and two days of weight training this week. The cardio could consist of cardio equipment such as a tread mil or an aerobics class. The weight training could consist of free weights, weight machines or a toning class.

In good health,
Shawn Mielke

November 7-13 Challenge

2011-11-07T13:18:00.000-08:00

CHALLENGE: Try two new things you have never tried before. This could either consist of a new recipe, type of food, or a new workout. Try a class you have not done yet, or challenge yourself to do something you've been wanting to do but have not yet tried.

EXTRA CREDIT: Try something new 4 days this week instead of only two and double your chances to win Novembers drawing for a one hour training session!

Good Luck!
Shawn Mielke

October 30-November Weekly Challenge!

2011-10-31T10:56:00.000-07:00

CHALLENGE: This weeks challenge is to focus on Yoga and Meditation. Take two Yoga classes this week or do a Yoga dvd at home.
Also, take 20 minutes per day in a quiet room to clear your mind of any stress. In addition, think of something each day this week that you have achieved in your life, that you are proud of. Fitness is for our mind, body and soul. We tend to put a lot of pressure on ourselves, therefore we need to focus on something great that we have achieved rather than what has not yet been achieved. Love yourself for the wonderful person that you are and for striving to become stronger each and every day!

October's winner was Danae Montoro, she has won a 1 hour consultation and workout with me! Great job everyone for working so hard on the weekly challenges! Remember to keep posting on Girlfriends Fit Club's Facebook page each week that you have met your challenges so you can be entered in the monthly drawing!

Shawn Mielke

OCTOBER 23-29TH WEEKLY CHALLENGE!

2011-10-23T10:13:00.000-07:00

This week lets focus on weight training 3 days out of the week...... This challenge will consist of; 1 day on the weight machines, and two classes that incorporate weight training!

Fact: Weight Training is important for the following reasons; strengthens your bones, helps with weight management, relief from arthritis pain, lowers risk of injury and improves cardiac health.

Bonus Challenge: Add a Yoga class into your challenge this week.

Bonus Question: Why is it important to add Yoga in with your weight training routine (please post answer on Girlfriends Facebook Page at the end of this weeks challenge)?

If you do both of the bonuses this week, your name will be added into the monthly drawing an extra time!

Shawn Mielke
Get Fit and Stay Fit!!!!

OCTOBER 17-23 WEEKLY CHALLENGE!

2011-10-17T09:02:00.000-07:00

How did everyone do with their cardio challenges last week? Make sure you post your success on Girlfriends Face Book page:)
This weeks challenge is to help your healthy eating habits... Try eating three 1/2 cup servings of veggies and 1 cup serving of fruit each day this week (Monday-Sunday). In addition, try increasing your water intake. Try to drink half of your body weight per day in ounces. For example; if you weigh 100 pounds, you would drink 50 ounces. You might notice that you're running to the restroom a little more often:)
Keep us posted on how your doing throughout the week on facebook!!!

Have a happy healthy week,
Shawn

GET FIT WITH A GIRLFRIEND!!!

2011-10-09T19:22:00.000-07:00

Ladies... Let's get in gear by doing a partner accountability program!!!
Partner up with a Girlfriend so you can help keep each other in check and accountable for your workouts and healthy eating!
It's easy; I will give you a weekly challenge to follow and you just need to make sure you and your partner are doing my challenges and any other challenges you want to add!
Don't have a partner? Stop at Girlfriends front desk so we can help by partnering you up with someone.When you and your partner have achieved your mutual goals, let us know on Girlfriends Fit Club face book page, so you can be entered in our monthly drawings to win prizes!
If you don't have a computer, you can use Girlfriends Fit Clubs when you come into the gym to workout!!!
Keep me posted on how you're doing!
WEEKLY CHALLENGE: Do 45 minutes of some form of cardio everyday this week. Examples; treadmil, elliptical, cardio class, etc. Good Luck!!!
Shawn

FALL INTO FITNESS!!!!

2011-09-20T07:44:00.000-07:00

FALL IS HERE, SO IT’S TIME TO GET YOUR NEW WORKOUT SCHEDULE STARTED!!!

PLAN AHEAD….

· Choose which classes you want to take at the beginning of each week.

· Have a GIRLFRIEND meet you for a class to help keep each other accountable.

· Make sure you choose at least one day per week to do the weight machines.

· Plan a minimum of 30 minutes of cardio per day, rather it’s a class that incorporates cardio or running/walking on the treadmill, bike or elliptical.

Weekly Challenge: Take three or more classes this week. Make one of them a class you’ve never tried before.

P.S. To all of you, who were following my 30 day challenge, let’s hope you finished it off with a bang!!!! Considering, I was a horrible leader for the last week of the challenge, sorry. Let’s have a re-do this Winter?

Have a happy healthy day,

Shawn

DAY 22, 23, 24 OF 30 DAY CHALLENGE!

2011-08-03T18:38:00.000-07:00

I have been under the weather the past few days, so I apologize for not keeping up with my posts. I haven’t had much of an appetite the past couple days because of not feeling well, so I don’t really have anything too exciting to post for the past couple days.

OVERVIEW OF DAY 25

Tomorrow I’m going to start my day out with a 3 mile run! Following my run I’m going to make scrambled eggs with low-fat shredded cheese and veggies (from my garden), with a side of Greek yogurt with fruit and granola. I think I might try to fit in Zumba at Girlfriends tomorrow night too!

TIP OF THE DAY: Trying to lose weight??? Instead of constantly focusing on losing weight try challenging yourself by doing one of the following; train for a race, try a new workout routine, up the weight and/or reps on the weight machines, try a new fitness class. The more “different” you do, the more results you will see. Also, when you’re not constantly stressing about losing, you will start losing.

TIL TOMORROW ~ SHAWN

DAY 19, 20 AND 21 OF 30 DAY CHALLENGE!!!

2011-07-31T18:19:00.000-07:00

I'm going to be honest, I don't remember exactly what I had to eat for the past few days but I have been monitoring and being selective of my choices. Some was good and some not so good. All I can say is it was a great weekend! Tomorrow I'm either going to take a toning class at Girlfriends or train myself outdoors.

FITNESS CHALLENGE: Try something new this week that you have never done before..... Paddle boarding, Surfing, Kayaking, Rollerblading etc. It's good to mix up activities to challenge your body, so you trick your muscles and don't reach a plateau.

Good night, and good health,
Shawn Mielke

DAY 18 OF 30 DAY CHALLANGE!

2011-07-28T19:41:00.000-07:00

OVERVIEW OF DAY 18
ZUMBA, ZUMBA, ZUMBA! I'm so happy that I got the chance to take Thursday night Zumba with Maria tonight! I haven't been able to fit that class in my schedule in forever. I got a chance to get some stuff done around the house before heading into work today, which was nice. I had my usual for breakfast (yogurt) and a turkey sandwich for lunch. For dinner I had some brown rice and I had some light popcorn for a snack.

PREVIEW OF DAY 19
Tomorrow will be my run and toning day. I'm going to do a 3 mile run before I go antiquing with some Girlfriends:) I will be doing some upper body exercises before if I have time or when I get home, which will include; tri-ceps and bi-ceps, back, chest and shoulders.
Need a few tips on how to work some of these muscles?
Bi-ceps , Shoulders and Upper Back ~ Get in push up position with hands directly under shoulders and hands straight forward. Move body towards floor and back up while keeping body flat like a table top. You can position your hands in different directions which will work different muscles.

TIP FOR THE DAY ~ When ordering a meal, compromise on one of your items. For example, if you get a burger, try a turkey burger. If the burger comes with fries, get a side salad instead.

DAY 16 AND 17 OF 30 DAY CHALLENGE!!!

2011-07-27T19:20:00.000-07:00

DAY 16 OVERVIEW
Over half way!!! So yesterday I did my planned workout and did pretty good on my meal plan. I ate, take a guess, a Greek yogurt again... I'm so creative! I had brown rice for lunch and turkey tenderloin (I will post this recipe, it was great) with green beans and rice for dinner.

DAY 17 OVERVIEW
I started my morning out with an iced coffee and yes again, a yogurt (It's easy and good). Thank goodness for the iced coffee!!! One of my class instructors was sick, so I was planning on teaching her class for her while I was scheduled to work the gym. Although, when I opened the gym I noticed I was scheduled to train 2 people on the weight machines at the time the class was supposed to start. uh oh! Luckily one of my generous members who is freshly certified got the courage to teach her first class with last minute notice, thanks Laurie!

DAY 18 OVERVIEW
Tomorrow I'm hoping to do Zumba with Maria in the evening at Girlfriends. Although, I'm scheduled by myself at the gym so I could or could not get the chance to jump into class. If not I will do a cardio workout on my own. I had a nice lunch at my house today with my cousins. Although, I skipped dinner so I had some cottage cheese for a late night snack. I had a wonderful conversation about a variety of life topics, with a good friend tonight at the coffee shop, I feel inspired ~ thanks Gina!

TIP FOR THE DAY: Always believe in yourself and dream big!

DAY 15 OF 30 DAY CHALLENGE!!!

2011-07-25T19:45:00.000-07:00

Alright, so you're probably wondering what has happened to my posts for the past week. There were a couple glitches with my blog which was enabling me to do my daily posts, sorry for any inconvenience this may have caused for you're workouts. Instead of me moving backwards and posting all of my missed posts, I'm going to just keep moving forward.

OVERVIEW FOR DAY 15
Today's meal's ~ Breakfast: I had Greek yogurt with granola and grapes (this has turned into my new fav. breakfast). Lunch: brown rice with feta cheese and craisins. Dinner: Whole Wheat Pasta with cottage cheese and marinara sauce. Late night snack: kix cereal.
Today's workout ~ I did an outdoor boot camp. This consist of the following; going up and down stairs and sand dunes, lunges, squats, abs and jogging.

PREVIEW FOR DAY 16
Tomorrow I will do a 3 mile run on the treadmill mixing up the speed and incline. Here is one you can try: 30 minutes: 5 minutes: speed = 3.0, incline = 2.0, 10 minutes: speed = 3.5, incline = 2.5, 10 minutes: speed = 4.0, incline 3.0, 5 minutes: cool down. You can always move the speed up higher to make it more challenging or lower to make it a little less intense. I will also be doing 2 sets of 10 reps on each weight machine at Girlfriends Fit Club.

Have a great night!!!!
Shawn

DAY 8 AND 9 OF 30 DAY CHALLENGE!

2011-07-19T19:41:00.000-07:00

OVERVIEW OF DAY 8
OPPS, I got a little behind on my blog.... Monday was a good start of the week! I started out with a Greek yogurt parfait and proceeded to Tammy's Cardio/Strength Interval class (which was a killer by the way)! After class I had a cup of oatmeal with fruit in it because I was starting to feel hungry and didn't want my sugar level to drop, which will make you over eat. I had two slices of my leftover veggie pizza for lunch. Although, I was so starving after work that I barely made it home without stopping somewhere to get something to eat because I didn't prepare the night before and pack my lunch.
I watched our friends daughter in the evening so they could go on a date night:) We were having so much fun at the park, that I missed dinner, so when her parents got home I made a plate of yogurt, fruit and granola.

OVERVIEW OF DAY 9
Today was a good day, although, I was pretty tired most of the day because I didn't sleep well last night. I listened to my body and did a light workout today by jogging for about 2 miles. I had oatmeal with blueberries and granola for breakfast today, a turkey bacon sandwich on whole wheat bread and yogurt with fruit and granola before I needed to go into Girlfriends to train a couple members. I had a fiber one bar on my way home and some light butter popcorn with craisins during our movie we rented.

OVERVIEW OF DAY 10
Tomorrow I'm going to do cardio and toning. This will consist of 30 minutes on the treadmill and 10 minutes of the elliptical. I will then do the weight machines at Girlfriends 2 sets of 15 at the toughest weight I can handle.

TIP FOR THE DAY: Women, especially, as we age should strength train with weights at least twice a week. This will help with preventing injuries and keep us toned and lean.

FITNESS TRIVIA: TRUE OR FALSE ~ Do you burn calories while weight training?

DAY 7 OF 30 DAY CHALLENGE!!!

2011-07-17T19:29:00.000-07:00

DAY 6 OVERVIEW
Wow it's almost been a full week of the 30 day challenge! It's been a great weekend hanging out with our friends! Today my friend and I took her daughter Samantha to Dutch Village. I live in Holland but I've never been there. She had a great time seeing the animals and the Dutch dancers. Before leaving for Dutch Village, I had a bowl of low carb Quaker oatmeal with blueberries and craisins, which was really yummy! I'm noticing since I've been changing my eating habits (less sugar and carbs) that it's changing my taste buds. For example, my oatmeal tasted a lot sweeter than normal, so I didn't need to add any additional sweetener. After Dutch Village we went to Target, then headed back home to have lunch, which was a salad with beets, almonds, feta, and olive oil for dressing (dressings can have a lot of extra sugar and calories in them, so this is a good thing to try and substitute with olive oil and pepper or Mrs. Dash). We went to the beach for a couple hours to catch some sun and play in the sand with the kids (I rode my bike there ). For dinner I had 3 slices of thin crust veggie pizza. I feel that I did pretty good today for my meals. I've always been a healthy eater. Although, this challenge is making me a lot more conscious of what I'm eating. I've also been taking more time to sit down and eat, which is making me eat a lot slower which = to getting fuller which = to eating less because my food is taking time to digest.

DAY 7 PREVIEW
Tomorrow I'm going to take the morning Strength/Cardio Interval Class at Girlfriends at 9:00am. I will probably have oatmeal or yogurt before my workout. My goal this week for fitness is to try and do a minimum of three different classes at Girlfriends Fit Club and strength/cardio training two days. Hopefully I will be able to walk after Tammy's class tomorrow because her classes are a killer!

Good night, til tomorrow!

TIP FOR THE DAY: When parking at a store, always park in one of the further parking spots so you get a little walk in, take the stairs instead of an elevator, ride your bike instead of driving, get a kiddie size ice cream instead of an adult size!

DAY 6 OF 30 DAY CHALLENGE!!!

2011-07-16T19:38:00.000-07:00

OVERVIEW OF DAY 6
Today was a great day. We went boating with our friends to soak up some sun and had a cookout at our house after. I did a two mile run on my treadmill today before everyone got over for the cookout. I was planning on a three mile but I didn't run fast enough to fit it in before everyone got to our house. I started my day out with a Yogurt Parfait (greek yogurt, kashi cereal and blueberries). I had some veggies on the boat with lots of H2O to keep hydrated. When I got home from the boat I had a low sodium turkey sandwich on multi-grain bread for lunch. My dinner consist of a turkey burger with beans and salad.

PREVIEW FOR DAY 7
Tomorrow is going to be my rest day for my workout. I will go for a walk or maybe do a little Yoga but keep it low key to give my body a rest and get ready for a busy week.

TIP FOR THE DAY: Don't have enough time to do your full workout in one session? Don't sweat it. If you split your workouts in half then you speed up your metabolism twice in one day!

DAY 5 OF 30 DAY CHALLENGE!!!!!

2011-07-15T19:55:00.000-07:00

DAY 5 OVERVIEW
So I guess I'm going to have to call today "my cheat day". Our friends from Cincinnati arrived tonight and we met them at New Holland Brewing Company. I ordered a spinach salad, which was really good, considering I normally order the BBQ Chicken Pizza ~ my FAV! While eating my salad, I was salivating over my friends BBQ Chicken Pizza. I got a water with lemon but along with my H2O I got a raspberry cider which is a big no-no during my 30 day plan. On the way home everyone wanted to stop at Captain Sundae. All I know is I was praying on the way there to have the strength to not give in and order a big ice cream sundae or flurry. Well I didn't order either, I got a kiddie cup of soft serve chocolate and vanilla twist. The rest of my daily plan went well up until New Holland Brewing, dang it New Holland for being so yummy!

DAY 6 PREVIEW
Tomorrow I'm going to do my 3 mile run in the morning, then head to the Farmer's Market with my friends. We are going boating during the day and having people over for a cookout tomorrow night. No desert for me tomorrow.
Good Night!!!!

TIP FOR THE DAY: Don't be too hard on yourself for giving in every now and then. :)
We got a winner for yesterday's TRIVIA!!!! Does cardio help improve asthma - True. I know this from experience with my own asthma. The winner receives 5 tanning visits!

DAY 4 OF 30 DAY CHALLENGE!!!!

2011-07-14T19:23:00.000-07:00

DAY 4 OVERVIEW
So it's the forth day of the challenge and oh boy did I challenge myself today! I took the day off (well kind of, I did office work at home). I started my day with an iced 1/2 coffee, 1/2 milk beverage before proceeding to my workout. I did a 3 mile run and stopped at Tunnel Park during my run where I ran up the stairs, did some Yoga/Stretches and some leg extension ab crunches. I then ran back down the stairs and continued my run. Once I got home, I still had a burst of energy (must have been the caffeine I drank). So I did 40 push-ups (in different positions), 40 tri-cep dips and step-ups on a riser (a piece of trunk that David cut from a tree). So it doesn't stop there...... We are having friends come stay with us for a week starting tomorrow, so I really wanted the wood piles out of our driveway before they got here. Be careful, because if you ask for something you just might get it. The next thing I know, I'm helping David cut logs (city girl to lumberjack, heels to work boots ?). That was for sure a great upper body workout, some of the logs I was lifting were up to 30 pounds.
After breaking out a few sweats for the morning, I came in to do some office work and have some lunch. I made the bean burrito recipe I have on my blog. It was super good and really filling! I love the recipe because it's low fat, has a ton of protein and of course yummy. I made an extra one for me to bring to work tomorrow to heat up (I do that a lot when making meals). For dinner I made the Asian Pork Chops from my blog (in the crock pot) with a mixture of green beans and pok choy from my garden and some yellow squash and zucchini my neighbor brought me. I have to give the pork chops a thumbs up.
DAY 5 PREVIEW
Tomorrow will be my cardio and core day. I am going to start my morning off with another 3 mile run. I'm really trying to build up my endurance, so I can run longer distances without having to stop. I will then do some core exercises at my gym for about 30 minutes when I go into work. I will be working my abs, stomach, obliques (sides) and lower back.
TIP OF THE DAY: Make sure to drink lots of water daily. You should be drinking 50% in oz. of your body weight.
FITNESS TRIVIA: True of False, cardio (which includes: jogging, running, group classes, elliptical etc.) can help improve your asthma? Answer this question correctly and you will receive a prize!!!

DAY 3 OF 30 DAY CHALLENGE!!!

2011-07-13T20:09:00.000-07:00

DAY 3 OVERVIEW
David and I just got back from our friends birthday dinner at Kobe! I didn't eat one of the meals from 30 day meal plan. Although, I was selective when choosing my option for dinner tonight. I had Kappa Maki which are vegetable cucumber rolls in seaweed. I don't eat raw meat sushi so this was a perfect selection for me. It taste great and was very healthy too! I also shared some edamame with my friends which are steamed soy beans along with pan fried dumplings (surprisingly, dumplings are a great low calorie selection but of course steamed is the best option). My friend wanted to order desert for her birthday. I didn't order my own desert but I have to be honest I had a couple bites of hers, I didn't want to be rude on her birthday:) I had a yogurt and cereal parfait for breakfast, a tuna salad wrap for lunch and a hard boiled egg for a snack. I didn't feel as hungry today as usual. I think since I am focusing on what I'm eating and not eating sugars and very low sodium (which make you more hungry) I'm not craving as much. I only got half my workout done today so I will add the other half to my workout tomorrow.

DAY FOUR PREVIEW
Fitness Plan: 3 mile run along with a stair workout at Tunnel Park (I will go up and down the stairs a few times to build cardio endurance at different speeds, Yoga at the Park (on my own), and the remainder of my workout from today. One of my members told me she tried the Apricot Chicken recipe and really enjoyed it. I'm so glad that my blog is helping people out with healthy eating and fitness ideas. I'm very happy that I'm not just blogging to myself everyday and there are people partaking in the challenge.

TIP FOR THE DAY: Sleep.......zzzz's Make sure you are getting adequate sleep, especially when training your body. Sleep can factor in when trying to lose weight and can have the opposite effect and participate in weight gain if you are not getting enough shut. 1) Without enough sleep, you may crave more sweets which will lead to weight gain. 2) Your cortisol levels will go up which could make you gain weight in the mid-section.
I'm signing out, good night and sleep tight ~ Shawn

TUESDAY JULY 12TH

2011-07-12T19:49:00.000-07:00

DAY 2 OVERVIEW
Today I was feeling a little sluggish because I only got four hours of sleep. Although, I stuck thru it and did my planned fitness routine. I took Gayle's lunchtime yoga class today at Girlfriends, which was a great class! It was challenging and relaxing both and it felt really nice to stretch out my soar muscles. I ran my 3 miles and taught my body boot camp class. I think I should sleep good tonight:)
I went to the grocery store to get what I needed for the next couple weeks. I'm sure you have probably experienced going to the store hungry and wanting to grab everything in site wishing you could break into the bag of chips in your cart, you know you shouldn't have bought, before you get to the checkout. This is why it's so bad to go to the grocery store hungry, that's why I made sure I had a Kashi snack bar before I was off to my shopping trip!
For my breakfast today I had a peanut butter & chocolate protein shake. I had a low-fat, low-carb turkey wrap for lunch and a sweet potato with black bean salsa for dinner. I had a cup of greek yogurt for a late night snack with some blueberries and kashi cereal sprinkled on top. I did slip a little by eating a few pieces of black licorice (hey I'm only human). I prepared my breakfast and lunch tonight for tomorrow because I am opening the gym and won't have time in the am.
DAY 3 PREVIEW
Tomorrow I will be doing the same workout I did on Monday, so if you're doing the challenge with me, you can get that workout off www.girlfriendsfitclub.com and go to my blog.
If you have any questions, need encouragement, have something you would like me to talk about on my blog or want to share a healthy recipe for me to post, I would love to hear from you! I would also love to hear how your fitness and nutrition challenge is going!
I'm signing out, good night. ~ Shawn

30 DAY CHALLENGE RECIPIES

2011-07-11T22:24:00.000-07:00

BREAKFAST MEAL PLANS

NUTRION IS BASED PER SERVING

BREAKFAST IN A BOWL (SERVES 4)

2 cups Greek yogurt

2 cups non-fat cottage cheese

4 ounces rolled or steel-cut oats, uncooked or good life granola

4 tablespoons slivered almonds

4 teaspoons vanilla extract

Blend all ingredients together and refrigerate overnight. (This will soften the oats and be ready in the morning!)

(modified recipe from Jillian Michaels)

CALORIES = 124 FAT = 4G PROTEIN = 10 G SODIUM = 290 MG FIBER = 2.8G CARBS = 8G

BREAKFAST IN A CUP (SERVES 4)

Cooking spray (fat –free or canola preferred)

½ pound morning star sausage

4 slices nitrate-free turkey bacon

4 eggs

¼ cup grated low-fat cheddar cheese

1) Preheat oven to 350. Spray a muffin tin with nonstick spray. Line the bottom of 4 muffin cups with sausage pieces to cover and pat down.

2) Wrap bacon around inside the “wall” of each cup. Crack egg into each one. Bake about 20 minutes, until you see bacon is done.

3) Sprinkle cheese on top of each one and bake until cheese is melted, approximately 2-3 more minutes. Serve warm.

(modified recipe from Jillian Michaels)

CALORIES = 150 FAT = 7G PROTEIN = 10G SODIUM = 225MG FIBER = 0G CARBS = 0G

BREAKFAST BURRITO (SERVES 2)

2 organic eggs or egg substitute

½ cup morning star sausage

1 tablespoon skim milk

1 teaspoon chopped fresh cilantro

dash of black pepper

cooking spray

2 tablespoons reduced fat shredded cheddar cheese

2 (8 inch) La Tortilla Factory low-carb tortillas, heated

Salsa

1) Whisk the first five ingredients in a medium bowl.

2) Coat a medium nonstick skillet with cooking spray and place over medium heat. Add egg mixture, and stir with a heatproof rubber spatula to scramble.

3) Sprinkle 1 tablespoon cheese down the center of one tortilla; top with half the scrambled egg, 1 tablespoons of salsa.

4) Roll up burrito-style (fold bottom up and sided to center). Repeat with remaining ingredients.

(modified recipe from Jillian Michaels)

CALORIES = 145 FAT = 5G PROTEIN = 15G CHOLESTEROL 222MG SODIUM 467MG FIBER = 1G CARBS = 5G

YOGURT AND CEREAL PARFAIT (Serves 1)

1 cup Greek yogurt

¼ cup kasha cereal or All-Bran cereal

½ cup blueberries

1 packet of splenda or teaspoon of agave nectar

1 teaspoon cinnamon

Mix all ingredients together well. Serve and enjoy.

(modified recipe from Jillian Michaels)

PEANUT BUTTER & CHOCALATE PROTEIN SHAKE

2 scoops Shaklee (or your brand of choice) chocolate protein mix

1 full cup of ice

pour skim milk over cup of ice to the top of cup (you may also use ½ milk & ½ cold coffee)

1 tablespoon natural peanut butter or almond butter

Put ingredients in blender and enjoy!

CALORIES = 365 FAT = 11g SODIUM = 300mg FIBER = 10g CARBS = 30g SUGAR = 16g PROTEIN = 31g

LUNCH MEAL PLANS

BEAN & CHEESE BURRITOS (Serves 4)

1 (7 ounce) can chipotle chilies in adobo sauce

½ cup low fat or fat free sour cream

1 (15-ounce) can low sodium fat-free black beans, rinsed drained and divided in half

4 (8 inch) La Tortilla Factory low-carb tortillas

Cooking spray

1 cup low-sodium bottled salsa

½ cup (2 ounces) low-fat shredded Cheddar or Monterey Jack cheese

1) Preheat oven to 350

2) Remove one chile from can. Chop chile. Reserve remaining chili and adobo sauce and chill for another use. Combine sour cream and chile in a medium bowl; let stand 10 minutes.

3) Place half of beans in a food processor; process until finely chopped. Add chopped beans and remaining beans to sour cream mixture.

4) Spoon ½ cup bean mixture down the center of each tortilla. Roll up tortillas; place, seam side down, in an 11x7 –inch baking dish coated with cooking spray. Spread salsa over tortillas; sprinkle with cheese. Cover and bake for 20 minutes or until thoroughly heated.

(recipe by Jillian Michaels)

CALORIES = 245 FAT = 1.7G PROTEIN = 15.7G SODIUM = 393MG FIBER = 7.2G CARBS = 38.3G

CHICKEN-APPLE CRUNCH SALAD (serves 4)

2 cups cubed cooked chicken breast

1 cup diced Granny Smith apple

½ cup diced celery

¼ cup raisins or dried cherries

2 tablespoons chopped green onions

1/3 cup fat-free mayonnaise

1 tablespoon low-fat or fat-free sour cream

1 teaspoon fresh lemon juice

¼ teaspoon black pepper

1/8 teaspoon ground cinnamon

1) Combine first 5 ingredients in a large bowl.

2) In a separate bowl combine mayo and remaining ingredients, stirring well with a whisk.

3) Add mayo mixture to chicken mixture, tossing well to coat.

(recipe by Jillian Michaels)

CALORIES = 180 FAT = 2.6 PROTEIN 22.4 SODIUM = 402 MG FIBER = 1.1G CARBS 18.4G

GREEK SALAD WITH CHICKEN BREAST (serves 6)

¼ cup coarsely chopped fresh parsley

3 tablespoons coarsely chopped fresh dill

1 tablespoon extra-virgin olive oil

1 tablespoon lemon juice

1 teaspoon dried oregano

6 cups shredded romaine lettuce

1 cup thinly sliced onion

½ cup low fat or fat free crumbled feta cheese

1 cucumber, peeled quartered lengthwise, and thinly sliced

3 (3 ounce) grilled skinless, boneless chicken breasts

2 cups canned chickpeas or soy nuts

½ cup beats

½ cup black olives

3 whole wheat pitas, toasted and cut into wedges

TIP: Prepare all the ingredients and keep it in separate containers in the fridge and make salads throughout the week.

CALORIES = 215 FAT = 3.8 PROTEIN 45.7G = SODIUM = 179MG FIBER = .4G CARBS = 4.9G

LOW-FAT LOW-CARB TURKEY WRAP (serves 1)

1 large leaf green lettuce

¼ teaspoon mustard

2 slices low-sodium oven-roasted turkey breast

2 slices tomatoes

black pepper to taste

Lay the lettuce leaf flat, and evenly spread mustard on it. Lay down the turkey and tomato. Season with pepper to taste. Tightly roll up the lettuce leaf and enjoy.

(recipe by Jillian Michaels)

CALORIES = 32 FAT = 1G PROTEIN = 6.2 G SODIUM = 103MG FIBER = .4G CARBS = 2.8G

TUNA SALAD PITA (serves 4)

1 can all white tuna in a can

½ cup dill pickles

½ cup raisins or dried cherries

3 tablespoons fat free mayo

1 teaspoon Dijon mustard

¼ cup red onion

½ (8oz.) can unsweetened pineapple tidbits, drained

2 (5-inch) whole-wheat pita cut in half

Combine all ingredients in bowl. Make sandwich and keep remainder in fridge for the week.

CALORIES = 207 FAT = 5.5G PROTEIN = 17.9G SODIUM = 218MG FIBER = 1.9G CARBS = 21.6G

DINNER MEAL PLANS

ASIAN PORK MEDALLIONS (serves 4, serving size is 2 pork medallions and 1 tablespoon sauce)

Cooking spray

1 tablespoon minced garlic

1 tablespoon minced fresh ginger

2 teaspoons dark sesame oil

1 pound pork tenderloin, trimmed and cut lengthwise into 8 pieces

½ cup water

2 tablespoons Smucker’s sugar free orange marmalade

1 teaspoon low-sodium soy sauce

1) Coat a large nonstick skillet with cooking spray, and heat over medium-high. Combine garlic, ginger, and sesame oil in a large bowl. Add pork; toss to coat. Add pork to pan; sauté 3 minutes on each side or until done. Remove pork from pan; keep warm.

2) Add water and remaining ingredients to pan; bring to a boil. Reduce heat; simmer 3 minutes. Spoon sauce over pork.

(recipe by Jillian Michaels)

CALORIES = 186 FAT = 6.2G PROTEIN = 24.1G SODIUM 101MG FIBER = 0.1G CARBS = 1.7G

SALMON WITH RED WINE SAUCE

4 servings

Nutrition Profile

Ingredients

1 1/2-ounce package dried morel or porcini mushrooms
1 cup boiling water
2 teaspoons cornstarch
2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided
1/3 cup finely chopped shallots
3/4 cup dry red wine
1 cup seafood stock or bottled clam juice (see Note)
1 teaspoon butter
1-2 teaspoons lemon juice
1/2 teaspoon salt, divided
1/2 teaspoon freshly ground pepper, divided
1 1/4 pounds wild-caught salmon fillet, skinned (see Tip) and cut into 4 portions

Preparation

Combine mushrooms and boiling water in a small bowl. Soak until the mushrooms are softened, 12 to 15 minutes. Strain the soaking liquid through a paper towel-lined sieve into a bowl. Rinse the mushrooms; finely chop. Stir together 1 tablespoon of the soaking liquid and cornstarch in a small bowl.
Heat 2 teaspoons oil in a large skillet over medium heat. Add shallots and cook, stirring, until softened, about 2 minutes. Add the mushrooms and cook for 1 minute more. Stir in wine and cook, stirring, until reduced to about 1/2 cup, 2 to 3 minutes. Add the remaining soaking liquid and seafood stock (or clam juice) to the pan. Bring to a simmer and cook until the sauce is reduced to 1 1/2 cups, 10 to 14 minutes.
Stir the cornstarch mixture and stir it into the simmering sauce. Cook, stirring, until slightly thickened, 1 to 2 minutes. Remove from the heat and stir in butter, lemon juice and 1/4 teaspoon each salt and pepper.
Meanwhile, season salmon with the remaining 1/4 teaspoon each salt and pepper. Heat the remaining 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add the salmon and cook until just cooked through, 3 to 5 minutes per side. Serve with the mushroom sauce.

(recipe from eatinghealthy.com)

Nutrition

Per serving: 303 calories; 13 g fat ( 3 g sat , 7 g mono ); 69 mg cholesterol; 7 g carbohydrates; 0 g added sugars; 31 g protein; 1 g fiber; 458 mg sodium; 713 mg potassium.

Nutrition Bonus: Potassium (20% daily value), omega-3s.

Carbohydrate Servings: 1/2

Exchanges: 1 vegetable, 4 lean meat, 1 fat

SPINACH AND RICOTTA CHICKEN (serves 6, serving size is 1 stuffed breast and 3 tablespoons wine mixture)

Filling

1 cup part-skim ricotta cheese

1/3 cup reduced fat parmesan cheese

¼ teaspoon garlic powder

¼ teaspoon black pepper

1 (10 oz.) package frozen chopped spinach, thawed, drained and squeezed dry

1 large egg

Chicken

6 (6oz.) skinless/boneless chicken breast halves

½ cup dry white wine

1) Preheat oven to 350

2) To prepare filling, combine all filling ingredients

3) To prepare chicken, place each chicken breast between 2 sheets heavy-duty plastic wrap; pound to ¼-inch thickness using a meat mallet or rolling pin. Divide and spread filling evenly over chicken breasts. Roll up jelly-roll fashion. Tuck in sides; place chicken, seam side down, in a 13x9 inch baking dish. Pour wine over chicken. Cover dish with foil.

4) Bake for 30 minutes, basting chicken with wine every 10 minutes. Uncover and bake an additional 15 minutes or until chicken is done. Remove chicken from pan; keep warm. Strain wine miXture through a sieve over a bowl; discard solids. Serve wine mixture over chicken.

(recipe by Jillian Michaels)

CALORIES = 265 FAT = 7.3G PROTEIN = 40.5G SODIUM = 307MG FIBER = 1.5G CARBS = 4.7G

CRANBERRY AND HERB TURKEY BURGERS (6 servings)

Ingredients

1/4 cup plus 2 tablespoons whole-wheat couscous
1/2 cup boiling water
2 tablespoons extra-virgin olive oil
1 small onion, finely chopped
1 stalk celery, minced
1 tablespoon chopped fresh thyme
1 1/2 teaspoons chopped fresh sage
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
1/4 cup dried cranberries, finely chopped
1 pound 93%-lean ground turkey

Preparation

Place couscous in a large bowl. Pour in boiling water, stir and set aside until the water is absorbed, about 5 minutes. If grilling the burgers, preheat grill to medium-high.
Meanwhile, heat oil in a large skillet over medium heat. Add onion and cook, stirring, for 1 minute. Add celery; cook, stirring, until softened, about 3 minutes. Add thyme, sage, salt and pepper; cook until fragrant, about 20 seconds more. Transfer the mixture to the bowl with the couscous, add cranberries and stir to combine. Let cool for 5 minutes. Add turkey and stir until combined; do not overmix. Form the mixture into 6 patties.
To cook on the stovetop: Coat a large nonstick skillet, preferably cast-iron, with cooking spray and set over medium-high heat for 2 minutes. Add the patties, reduce heat to medium, and cook for 4 minutes. Turn and cook on the other side for 2 minutes. Cover and continue to cook until lightly browned but still juicy (the juices should run clear, not pink), about 4 minutes more. (An instant-read thermometer inserted in the center should read 165° F.) To grill: Oil the grill rack (see Tip) and grill the burgers for 5 to 6 minutes per side, flipping gently to avoid breaking them. Serve immediately.

(recipe from eatinghealthy.com)

Tips & Notes

To oil a grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.)

Nutrition

Per serving: 217 calories; 10 g fat ( 2 g sat , 4 g mono ); 43 mg cholesterol; 17 g carbohydrates; 0 g added sugars; 17 g protein; 2 g fiber; 256 mg sodium; 49 mg potassium.

SWEET POTATOES WITH WARM BLACK BEAN SALAD

4 servings

Ingredients

4 medium sweet potatoes
1 15-ounce can black beans, rinsed
2 medium tomatoes, diced
1 tablespoon extra-virgin olive oil
1 teaspoon ground cumin
1 teaspoon ground coriander
3/4 teaspoon salt
1/4 cup reduced-fat sour cream
1/4 cup chopped fresh cilantro

Preparation

Prick sweet potatoes with a fork in several places. Microwave on High until tender all the way to the center, 12 to 15 minutes. (Alternatively, place in a baking dish and bake at 425 degrees F until tender all the way to the center, about 1 hour.)
Meanwhile, in a medium microwaveable bowl, combine beans, tomatoes, oil, cumin, coriander and salt; microwave on High until just heated through, 2 to 3 minutes. (Alternatively, heat in a small saucepan over medium heat.)
When just cool enough to handle, slash each sweet potato lengthwise, press open to make a well in the center and spoon the bean mixture into the well. Top each with a dollop of sour cream and a sprinkle of cilantro.

Nutrition

Per serving: 295 calories; 6 g fat ( 2 g sat , 3 g mono ); 6 mg cholesterol; 52 g carbohydrates; 0 g added sugars; 8 g protein; 9 g fiber; 572 mg sodium; 541 mg potassium.

Nutrition Bonus: Vitamin A (450% daily value), Vitamin C (45% dv), Fiber (38% dv), Folate (25% dv), Iron (15% dv), Potassium (15% dv).

Carbohydrate Servings: 3

Exchanges: 3 starch, 1 vegetable 1/2 fat

(recipe from eatinghealthy.com)

MONDAY JULY 11TH 2011

2011-07-11T21:45:00.000-07:00

Day One:
Today was a successful first day! Although, I had to modify my workout a bit because of the weather and I was needed at my gym in the morning to sub for a class. I did my strength training today with a short cardio program.
We had a few friends over for dinner tonight. I made Apricot-Glazed Chicken and smashed cauliflower which were both wonderful! My friend brought over a really fantastic spinach salad she made which was fantabulous! My girlfriends had white wine with their dinner but I was strong and had my h2o while I had them describe the taste and texture of the wine.
I have typed all of the recipes tonight that I will be eating during my 30 days so you will have enough preparation to get your ingredients at the store for your meals. I put a handful of breakfast, lunch and dinner meals that I will just keep rotating during the 30 days to make it easier on me and you. You can pick your own rotation of meals to what's most convenient for you.
A few people had a couple questions on the workouts I listed for today's fitness regimen. Here are a few websites you can go to that should give descriptions on some of the exercises I put on my blog; http://www.fitness.com/, www.sparkpeople.com, www.youtube.com, http://www.shape.com/, http://www.self.com/.

TUESDAY JULY 12TH FITNESS PLAN
Lunchtime Yoga at Girlfriends Fit Club
3 mile run on treadmill

TUESDAY JULY 12TH NUTRITION PLAN
Breakfast: Peanut Butter/Chocolate Protein Shake
Lunch: One of my lunch options (not sure yet)
Lunch: One of my dinner options (not sure yet)
Two healthy snacks (I will be posting some healthy snack options tomorrow!)

I am checking out now to get some sleep, good night, Shawn!

MONDAY JULY 11TH MEAL AND FITNESS PLAN

2011-07-10T19:34:00.000-07:00

MONDAY JULY 11^TH MEAL PLAN:

BREAKFAST: Burrito ~ 1 or 2 scrambled organic eggs or egg whites. Roll scrambled eggs in a wheat low fat tortilla topped with reduced fat shredded cheddar cheese and salsa.

LUNCH: Greek salad ~ Mix greens, feta cheese, black olives, beets, soy nuts and flaxseeds. Dressing ~ Tbl. Extra virgin olive oil, Tsp. white wine vinegar, pinch of salt and pepper.

SNACK 1 : Apple with almond butter.

SNACK 2: Half grapefruit with ½ cup cherries and blueberries.

DINNER: Apricot Glazed Chicken ~ 4 boneless/skinless chicken breasts, 1 cup Smucker’s sugar-free apricot preserves, 1/3 cup orange juice, 1/4 teaspoon freshly ground pepper. Coat chicken breasts with glaze and bake in oven at 350 for 30 minutes or on the grill (recipe by Jillian Michaels).

MONDAY JULY 11^TH FITNESS ROUTINE:

Cardio ~ 3 mile run outside.

Strength ~ 20 reps of bicep curls (10 on each arm), 20 reps of pec-flys on body ball, 50 fast squats ( no weight added), plank pose for 20 seconds, 15 push-ups, plank pose for 20 seconds, 15 pushups, 50 sumo squats, 20 tri-cep bench dips, 20 tri-cep extensions with weights, 20 (10 on each leg) lunges and shoulder raises, jump rope for 1 minute, bicycle crunches, plank pose for 60 seconds.

Remember you can always modify your workouts to your fitness level. For example; if you are not a runner you can walk fast pase walk or walk/jog.

30 DAY CHALLENGE DO'S AND DONT'S

2011-07-10T19:20:00.000-07:00

The tips below will help keep you focused and get through your 30 day challenge......

RULE 1: Mix up your workouts. The problem with most people’s workout routines is that it’s the same routine over and over. You want to make sure you’re mixing up your workouts daily, weekly and monthly so you don’t reach a plateau. I always tell my members “the more variety the more results”.

RULE 2: Intensity…… Reach towards your highest intensity level during your workouts for this 30 day challenge. So when you think you can’t possibly do another push –up or run any further do 5 more push-ups and run 5 more minutes longer. Although, always remember to listen to your body and if you need to take a break, take it!

RULE 3: Stick with it. To see results you must be consistent and stay the course. This 30 day challenge will help give you a jumpstart on your fitness and nutrition regimen but make sure you stick with working out and eating healthy to maintain.

RULE 4: Quality over quantity…. You must use proper form to get the most out of your workouts. You form when you lift weights is way more important than how many reps and how much weight you are lifting. If you need help with form, make sure to ask someone at your club to observe how you are lifting weights.

30 DAY CHALLENGE NUTRITION DO’S AND DON’TS:

DON’T ~ DRINK ALCOHOL during this 30 day program. Alcohol is high in empty calories. It also causes water loss and dehydration. Lastly, alcohol stimulates appetite and you will see yourself in the pantry at 2am. I’m not saying to never drink again, it’s just wise to stay off the booze during this 30 day challenge.

DO ~ EAT EVERY FOUR HOURS, if possible. When you’re on a short, intense, goal oriented fitness regimen, it is especially crucial to maintain stable blood sugar levels to prevent energy and appetite cravings.

DON’T ~ EAT PROCEESED OR JUNK FOODS! To make it simple, you should cut out fast foods, refined sugars, sodas, juice, cookies, pastries, pies, candy, chips processed meats, high sodium canned or frozen foods, and anything white (white bread, pasta or rice).

DO ~ DRINK LOTS OF H2O!!!!! I can’t stress enough how important it is to drink lots of water, especially when working out. Water is a key factor to your diet and exercise program to help your fat burning process. You should times your body weight by two and drink that much water per day in ounces. Ex. If your weight was 100 pounds you would drink 50 oz of water per day and even more when you do your workout. Tip: You might want to stop drinking H2O 3 hours before bedtime, if you want to catch some z’s.

DO ~ KEEP A JOURNAL. When working with my members on their fitness routines I always encourage them to keep a journal of their daily fitness routines and what they ate for that day. This will help keep you accountable and ensure the success of your healthy nutrition regimen.

INTRO TO MY 30 DAY FITNESS AND NUTRITION CHALLENGE!

2011-07-10T08:24:00.000-07:00

I know everyone can relate to getting so wrapped up in life that you stop taking time out for YOU. Well this is exactly what I have done. I have owned Girlfriends Fit Club for three years now, which I love! Although, owning a business, even if you love it, can still be time consuming and can easily take over your life when you're not looking. People always say, "you own a gym you must get to workout all the time" on the contrary my friends. Let's put it this way....after working long days keeping up with my growing business, managing staff and motivating members, the last thing I have energy for is motivating myself. Although, time is up, just like I say to my members, NO MORE EXCUSES! After being convinced by some of my members, friends and family, I have decided to finally go for it and start my blog! I wanted to do something fun to start it out by helping me and you stay accountable and motivated by doing a 30 day program that we can do together. For 30 days straight, starting Monday July 11th, I will be on a super healthy nutrition plan and a hard core fitness regimen. I will be posting my workouts and meal plans the day before I do them so you can do them along with me! So join in and lets sweat together!

Weight Loss is Happening at Girlfriends Fit Club!

2011-05-09T10:35:00.000-07:00

Summer is almost here, and if you've been putting off losing weight -- its easy to feel like there isn't much that can be done now with only a few short weeks before shorts weather....

Well think again! I just weighed and measured a member this morning - who has been dieting for only 6 short weeks - and she's lost 15 pounds and 12.5 inches!!!

Let Girlfriends Fit Club help you get in shape for summer and take those extra pounds off!

We're Blogging!!

2011-05-09T10:33:00.000-07:00

Welcome to the new Girlfriends Fit Club blog! We're excited to share success stories, giveaways, and latest GFFC news and updates on our blog! Make sure to become a follower so you don't miss any news!