January has brought us 2013 and some super cold weather! If your goal is starting up a new fitness routine, or even revamping the old one from last year, put this cold weather to good use and let it help you burn some extra calories to get you started. For starters there are a lot of cold weather activities that burn calories; take snow boarding for instance or skiing. For those of us who prefer a more moderate activity there is always snow shoeing and cross country skiing. Not only are these excersises great for your muscles and low impact on your bones, they are also fantastic for your heart. Did you know that according to the American Council On Excercise the average person burns up to 400 extra calories per hour? Add some extra heart pumping activity to that and you’ve got some great fire to stoke up your metabolism and start burning some fat! Taking a vacation to the snow with the kids? Great get your workout by going sledding ! Walking those sleds uphill in the snow is work ( if you have a little one) who wants to be pulled up thats some additional resistance! Have fun with your fitness and think outside the box! (AKA Gym)
In Support of National Breast Cancer Awareness month 5% of our total sales will be donated to the Susan G. Komen Foundation! So come out for our Fall Boot Camp or help us celebrate our Fall Finale Sale on Personal Training and Support the Cure! Boot Camp is Tuesday’s and Thursday’s 5:30-6:30 a.m.!
My team of clients and friends at Cosmopinkstyle completed our first mud run last Saturday! I was suprised at how going through tires and climbing over walls felt like second nature because of the obstacle training I teach in my own boot camp classes! If you are considering a mud run come check out my boot camp class we will make sure you are prepared and ready to go for your race! It was this mud hell at the end I think that some weighted vests would have prepared us for a little better! All in all 39 minutes for our first one wasn’t bad! We are already teamed up for The Mud Blast on October 20th! Contact Melissa Brown if you would like to join our Cosmopink Team!
I found this recipe on the Food Network website and thought it was quick, easy and definitely health worthy to share with you- minus the bread of course!
- 2 ripe medium tomatoes (1 red and 1 yellow), cored and roughly chopped (about 1 1/2 cups)
- 1 clove garlic, peeled and smashed
- 1 scallion (white and green parts), thinly sliced
- 3 tablespoons extra-virgin olive oil, plus additional for brushing
- 2 teaspoons red wine vinegar
- 2 teaspoons kosher salt, plus additional for seasoning
- Freshly ground black pepper
- 1/3 cup torn fresh basil
- 3 tablespoons roughly chopped fresh tarragon
- 3 tablespoons roughly chopped fresh flat-leaf parsley
- 4 chicken paillards, about 6 ounces each (see chef’s note, below)
Prepare an outdoor grill or your George Foreman
Toss the tomatoes, garlic, scallion, the 3 tablespoons olive oil, vinegar, the 2 teaspoons salt, and black pepper to taste in a medium bowl. Add all the herbs to the bowl but don’t toss.
Brush the chicken paillards lightly with olive oil and season with salt and black pepper to taste. Grill the chicken, turning once, until cooked through, about 2 minutes per side. Stir the herbs into the tomatoes. Put a paillard on each of 4 plates, spoon some herb-tomato salad on top (watch out for the smashed garlic-you might want to remove it), and serve.
Fat: 13 grams
Saturated Fat: 2 grams
Protein: 40 grams
Total carbohydrates: 4 grams
Sugar: 2 grams
Fiber: 1 gram
Cholesterol: 99 milligrams
Sodium: 1082 milligrams
You can cut some of the fat in this recipe by using a non stick cooking spray on the grill for the chicken instead of brushing it with olive oil. If you are sodium sensitive I would also recommend just one teaspoon of salt in the tomato salad vs the two the recipe calls for and omit salting the chicken altogether.
Paillards, a.k.a. scaloppini, are very thin pieces of meat or fish. They cook in a wink and are easy to make: Start with a boneless, skinless chicken breast. Place between two sheets of plastic wrap or waxed paper. Use a meat pounder or the bottom of a small, heavy skillet to pound to an even thickness of about 1/2 inch. You also can save yourself time by asking your butcher to do it for you.
Boot Camp starts next week on August 7th! Grab a friend and get your fitness on! Tuesday’s class is geared for beginners while the Thursday’s class turns the heat up! Bring your A game!
Classes: Tuesday and Thursday 5-6:00 a.m.
Cost:$20 Drop in rate or $150 for the month
If you are coming in on the email coupons please make sure you print the deal and bring it with you! Looking forward to seeing you there!
Location: 1378 E. Turner Rd Suite #C Lodi Ca 95240
Registration Questions? Call Owner/Trainer Melissa Brown at 916-616-1696
Looking for Low Calories without Low Flavor? Here are two shakes that are sure to satisfy! Super Berry Blast and Banana Peanut Butter Passion!
Super Berry Blast – 196 Calories 26 Protein 10 Carbs, 1 Fat
8oz Light Cranberry Juice sweetened with Splenda,1/4 Cup Blueberries, 1/4 Cup Strawberries fresh or Frozen, 1 Scoop High Five Vanilla Protein, 1/2 Cup Ice
Blend and Enjoy!
Banana Peanut Butter Passion
213 Calories, 29 Protein, 18 Carbs, 4.5 Fat
8-10 oz Water, 1 Scoop Vanilla High Five Protein, 1/2 Banana, 1tbsp Natural Peanut Butter, 1/4 to 1/2 Cup Crushed Ice. If you are looking to add a little more protein and make a meal replacement out of it sub the water for 8oz 1% Milk!
Blend and Dee-Lish!
Thank you to all of the men and women
who have served to fight and protect the freedom of our great nation!
Happy Independence Day!
mWhen fighting cancer, increasing your activity level with exercise carries many benefits. It helps to promote energy, build stamina, and improve self-confidence and mood. While many cancer centers offer free exercise classes for those who need encouragement and social support, home-based exercise programs can be just as effective in building strength and reducing the fatigue that comes with radiation and chemotherapy treatments.
Exercise is emerging as being extremely beneficial in the fight against all types of cancer. In fact, a study by The National Cancer Institute found patients were actually averaging 12,000 steps a day, while those without cancer were recommended to try for 10,000. These results came from using resistance bands and walking. Participants were asked to work on increasing the number of steps they took per day and perform one set of 15 repetitions with the bands for three days per week. Gradually, participants increased their band exercises to include three or four sets.
What the study showed was that these small initial efforts to exercise by those with prostate or breast cancer gave the participants more strength and stamina to handle their radiation treatments. Those who didn’t exercise showed a marked decrease in their muscle strength. Since increased mobility, better balance, and improved physical functioning is essential to quality of life, even those with aggressive cancers such as mesothelioma or pancreatic cancer need to remain active in order to improve or maintain their current energy levels, strength and wellbeing.
Exercise shouldn’t be seen as a burden. That’s why patients who participated in the study were simply asked to try to improve the number of steps, repetitions or sets they performed per day. That’s extremely doable even for those who have difficulty breathing or who struggle with nausea. You aren’t competing with anyone else other than yourself. The beauty of exercise is that no matter how small you start out, there is always room to improve. If you can only walk two blocks today, try to walk two blocks plus a few more steps tomorrow. If you can only do a single repetition with a resistant band today, then try to do one and a half repetitions tomorrow.
Above all, don’t focus on what you can’t do. The purpose of exercise isn’t to make you feel bad about yourself. The purpose of increasing your activity is to give you the tools and increased sense of wellbeing you need to fight the cancer and improve your chances for survival.
When building up your arsenal of exercises to tone and tighten your tush don’t leave this one out! I love single legged dead lifts because while they mainly target your whole backside: Back, hamstrings, glutes, and calves; they also engage your core stabilizers for strength and balance. Compound total body exercises burn more calories overall and work all the muscles!
To Perform: First adjust your posture making sure your shoulders are back, chest out, butt out and abdominals pulled in. Standing upright with a dumb bell in each hand slowly begin to lower forward from the hips while simultaneously lifting one leg off the floor extended straight behind you. Your arms should remain straight throughout the whole movement as you lower to a 90 degree position. You should feel a stretch in the back of the stabilizing leg. Then begin ascending upwards from the waist coming back to your upright position squeezing your glutes and bringing the extended back leg back forward until you are on both feet again. It is very important to keep your eyes up and looking forward in front of you throughout the exercise to keep your back in the safest position.
Over four years ago Caroline Streng; a friend and client of mine was in a serious road bike accident. She was struck by a car and was seriously crippled breaking almost every bone in her body. Before the accident she was doing century bike rides and participating in a different outdoor event every weekend including my boot camps and du-athalons with her fiance’! To make matters worse she was newly engaged and planning her wedding from a wheel chair, this was definitely not the active life she was used to living or the future she had planned for herself. After numerous surgeries and countless hours of physical therapy and a ton of determination to regain her strength and fitness, Caroline is back in the saddle and riding again! I am so proud of her for not giving up and coming in to train even when I know she was hurting, she still worked through the pain! She has gained so much strength not just physically, but mentally and emotionally as well.
Looking at the picture below – Caroline is getting ready to ride in “The Vow of Silence Ride” which is a ride in honor of those who have been killed in road biking accidents where the victims have lost their lives. Caroline is so fortunate to be a survivor and looks forward to helping others overcome this kind of devastation and move forward with their lives.
Next Page »