Fit's In With Sroka

Double Up! :-)

2011-03-17T07:06:00.002-04:00

I am working hard on my goal to update your blog everyday yesterday I goofed, sorry. Today I am doubling up two days in one to make it up to you!

At Home Work Out:
Jumping Jack
Butterfly- Stand with feet wider than shoulder width apart, toes turned outward 45 degrees and arms extended out to the sides at shoulder level, palms down. Bend your knees until your thighs are parallel to floor and lower arms so that wrists cross in front of your hips. Make sure to keep your torso tall. Hold for 3 counts, squeeze glutes as you straighten legs and rise onto toes, Simultaneously sweeping arms out to sides and up until wrists cross overhead.
Push up/plank hold plank position in for 30 seconds in between each push up.

CHALLENGE:
Be a Positive thinker. There is always a more Positive way to see things so look for it. "I PROMISE" your days will be much easier because you think Positive. If you can think it you Will believe it! The challenge is, "what do you choose to believe?"

White Chocolate Mini Cheesecakes

2011-03-15T19:47:00.002-04:00

Makes: 12 servings Prep Time: 20 min Bake Time:20 min

12 reduced-fat vanilla wafers
8 oz reduced-fat cream cheese, softened
4 oz fat-free cream cheese, softened
3 oz white chocolate baking squares, melted and cooled
1/2 cup sugar
1/4 cup fat-free milk
1 1/2 tsp vanilla
1 egg white, lightly beaten
sliced strawberries
sliced kiwifruit

1. Preheat the oven to 350. Line a muffin pan with twelve 2 1/2 inch foil or paper baking cups. Place one vanilla wafer on the bottom of each cup. set aside
2.In a medium bowl, beat cream cheeses with an electric mixer on medium speed 30 seconds.(the combination of fat-free and reduced-fat cream cheese gives a velvety texture) Beat in white chocolate, sugar, milk, and vanilla until well combined. Stir in egg white. Spoon mixture into muffin cups until each is about three quarters full.
3. Bake about 20 minutes or until set, then set pan on wire rack to cool 10 minutes. Remove cheesecakes from pan. Cool on wire rack for 1 hour. Cover and chill 3 to 24 hours.
4. Before serving, garnish baking cups with sliced strawberries and/or sliced kiwifruit.

Nutritional facts per cheesecake:
153 calories
4g protein
17g carbohydrate
7g fat (4g saturated)

Hello Monday Morning

2011-03-14T07:08:00.002-04:00

Hello Again.
After my return last week I found myself thinking quite often, how did I do everything before? I know it's possible because I did it but I just don't know how. It's funny when you're taken out of your routine how difficult it can be to get back into it. This week I am going to make it my goal to be on here all 5 days and give the information I promise you on a weekly basis. It was great seeing you all this past week I am really proud of all of you!
MOVING FORWARD!!!!

Hello Again!

2011-03-07T06:35:00.002-05:00

This winter has been tough for all of us!
This past month was especially tough for me. I apologize for not keeping up with the blog but I honestly was not able to sit comfortably in front of a computer and for some unknown reason I cannot post my blog from my phone (if any of my tech savvy friends would like to help me with that, I would greatly appreciate it!)
I am looking forward to working with you all again and hearing your Goals! Yes I said it! I WANT YOUR GOALS! And Be Specific!

Chicken with Mustard and Herbs

2011-01-25T06:47:00.002-05:00

How is your weekly goal going? Are you feeling like the world around you is finally in sync? Keep it up it's gets better.

4 boneless chicken breasts, about 4oz each, skinned, all visible fat removed
1/8 tsp garlic powder, dried basil, dried marjoram, dried thyme, dried parsley, powdered sage
1 tsp lemon pepper seasoning
1 Tbsp extra virgin olive oil
1/4 cup spicy brown mustard

Preheat oven to 350 degrees

Place chicken breasts in a baking pan. Mix remaining ingredients together to make a paste. Thickly and evenly spread it over top of each chicken breast. Bake 20 minutes, or just until meat has turned white throughout.

Weekly Goal 1/24/2011

2011-01-24T06:53:00.002-05:00

Being emotionally fit goes along with being physically fit.
Have you ever noticed how difficult it is for people to acknowledge or respect each other? It's actually quite sad.
This week make it a point, if you don't already, be kind to a stranger. Open/hold a door, make eye contact and smile or say hello. You will not only possibly make the day of a lot of people but you will feel emotionally fulfilled as well.

Week In Review

2011-01-21T20:46:00.002-05:00

What a crazy week it doesn't even feel like Friday.
What did you learn this week about yourself? Do you drink enough water? Did you try a new recipe? Did you find time to work out?
Every day is a learning experience. You don't know everything about yourself, your a work in progress embrace it and be open to all experiences, you will most definitely surprise yourself in so many ways. New foods, new physical challenges, new thoughts, it's endless!
The first Saturday 8 am boot camp will be February 5th Let me know that you will be attending.
Enjoy your weekend!

Water Challenge

2011-01-20T22:43:00.003-05:00

You watch your calories, you make sure to make a point to do some sort of exercise, yet water always seems to be the after thought, if a thought at all.
Don't underestimate how important water is. Drink at least 8oz of water with every meal and snack today it will fill you up and give your body what it really craves.

Singing while you move

2011-01-19T18:53:00.003-05:00

One of my favorite things to do with my children when we do an exercise is sing a song. When you sing a song you hold the hold the same exercise until the end. Here is a move that is always fun.

Mountain climber- Begin with your body in the push up position facing your child/children. Bring your knee up to your chest alternately and in a rhythmic movement until your song is done.

Shepherd's Pie

2011-01-18T07:42:00.002-05:00

My father, understanding my love for new recipes and his cooking recently gave me one of his cookbooks that is the home to many of my favorite dishes he cooks up. As I was going through it, I looked at the recipes he has not made to begin my adventure in the kitchen. Once I saw this Shepherds Pie recipe it was a no brainer what was for dinner, it happens to be one of my husbands favorite meals and with this cold weather its a great hearty dish to enjoy. Hope you agree.

Ingredients:
1 1/2 lbs potatoes, peeled
1/4 cup skim milk
Freshly ground pepper to taste
1 lb very lean ground sirloin
1 large onion, finely chopped
1 large bell pepper, chopped
3 medium carrots, chopped
1/2 cup green peas
1 medium tomato, chopped
1/4 cup chopped fresh parsley
3/4 cup chicken stock, low sodium
1/2 tsp salt
2 Tbsp Worcestershire sauce
1 Tbsp cornstarch
2 Tbsp cold water

Boil potatoes until tender. Mash together with skim milk and pepper until smooth; keep warm.
Preheat oven 350 degrees F.
Heat a heavy, nonstick skillet, at least 10 inches in diameter, over medium-high heat. Add ground beef and saute, stirring occasionally, 4-5 minutes, or until meat is no longer pink. Pour contents of pan into a strainer or colander lined with paper towels. Allow fat to drain out. Return meat to pan, add onion and cook until onions are translucent, 4-5 minutes. Add bell pepper, carrots, peas, tomato, parsley, chicken stock, salt, pepper, and worcestershire sauce. Simmer, uncovered, 15 minutes.
Dissolve cornstarch in water and stir into meat mixture. Spoon into an ungreased 10x10x2 inch or 9x11x2 inch baking dish. Spread mashed potatoes over the surface, using a fork for texture. Bake 30-35 minutes, or until lightly browned.

Enjoy!

-Recipe from American Heart Association Low-Fat, Low-Cholesterol Cookbook.

Weekly Goal 1/17/2011

2011-01-17T07:40:00.002-05:00

Look over your goals that you set for this month. How have you done so far? Are you on the right path?
If you are keeping those goals fresh in your mind great job keep them there.
If you have already forgotten what you are working towards it's time to get serious about what you really want. That's what goals are all about, "Achieving what you want." If you made your goals lightly, unfortunately your not going to achieve them. Think deep about what you want in your everyday and be specific. Don't just say "I'm going to eat healthier" split it into a couple of goals so that it's easier to work towards. ex: "I'm going to make a menu each day and follow it." "I'm going to make my lunch at home and bring it to work." "I'm going to make dinner every week day."

NEVER make your goal as followed, "I'm not going to eat unhealthy food." First of all it's not specific enough, and second when you tell yourself you can not have something it's like an instant sabotage, you will be fighting yourself all day from those cravings.

If you need help with developing your goals contact me anytime. I am here for your success!

Week In Review

2011-01-14T10:19:00.002-05:00

It's been a crazy week. You have ALL shown such amazing determination and dedication to stay on track. First sign of snow with the possibility to not train had you checking your calendar on how to fit your training in. I can't say it enough how proud I am of you!

I need your goals ASAP! Email me with your goals by the end of the weekend.

I am pleased to announce that there may be yet another afternoon boot camp starting up on Thursdays in Upper Makefield. If you are interested please contact me for details.
I have some interest in a once a month Saturday morning boot camp at 8 am. If you are interested in this boot camp please contact me immediately so that we can start right away. Saturday boot camp once a month is ideal for those who love the work out but are not ready to commit on a weekly basis or for those of you that want that extra calorie burn once a month. Mix It Up! I'm looking forward to hearing from you all and these new classes forming.

Weekly Challenge

2011-01-13T06:25:00.002-05:00

Do 25 repetitions of 2 part push ups from yesterdays at home workout.

At Home Workout-add on....see last Wednesday

2011-01-12T10:05:00.003-05:00

If you have been doing the home workout from last Wednesday the directions below should be easy to follow. If you have not been doing the workout from last Wednesdays post, go back and catch up!

-While holding yourself in a side bridge for 30 seconds Abduct your top leg (lift your top leg up and down).

-Go into your single leg squat, reach out with the arm opposite of your stabilizing leg and crossover to touch the ankle of your stabilizing leg.

-Do a push up, pause 1/2 way down then continue down to a full push up, pause at the bottom and push yourself completely up in on movement.

-While in a plank position extend your left arm in front of you, and lift your right leg off the ground at the same time.

-Do a windshield wiper with a crunch.

Happy Snow Day!

What's to Eat tonight?

2011-01-11T07:20:00.002-05:00

They are calling for snow YEA! Why not make Chili! Here is a new recipe given to me this week that I plan on trying tonight. Yummy!

Ingredients 15min prep time
4 cups chopped yellow onion (about 3 onions)
1/8 cup olive oil
1/8 cup minced garlic (2 cloves)
2 red bell peppers, cored, seeded and diced large
1 tsp chili powder
1 tsp ground cumin
1/4 tsp dried red pepper flakes, or to taste
2 tsp salt
2 (28oz)cans whole peeled plum tomatoes in puree undrained
1/4 cup minced fresh basil leaves
4 split chicken breast, bone in, skin off
ground pepper to taste

for serving
Chopped onion, corn chips, grated cheddar, sour cream

Directions
Cook the onions in the oil over medium-low heat for 10-15 minutes or until translucent. Add garlic and cook for 1 minute more. Add the bell peppers, chili powder, cumin, red pepper flakes, cayenne, and salt. Cook for 1 minute. Crush the tomatoes by hand. Add to the pot with the basil. Bring to a boil, then reduce the heat and simmer, uncovered, for 30 minutes, stirring occasionally.
Preheat the oven 350 degrees F.
Rub the chicken breasts with olive oil and place them on a backing sheet. Sprinkle to taste with salt and pepper. Roast the chicken for 35-40 minutes, until Just cooked. Let cool slightly. Separate the meat from the bones and cut into 3/4 inch chunks. Add to the chili and simmer, uncovered, for another 20 minutes.
Serve with the toppings, or refrigerate and reheat gently before serving.

total cook time 1hr 45 min Serves 6

Stay Warm

January Goals 2011

2011-01-10T07:07:00.003-05:00

The holidays feel so far behind us now. You did great last week with your weigh ins as well as getting back into your fitness groove. WELCOME BACK.
This week lets continue on this path that you have been on all of last year. Time to set new goals for the month of January. What is your ultimate goal and 3 goals you will achieve along the way? Remember to be Specific and Realistic. I look forward to hearing what you come up with at your training session this week.

Week In Review

2011-01-08T09:06:00.002-05:00

It's been a great week.
For the most part everyone is back and moving forward with their routine.
For those of you that weighed in this week, you should be very proud that all of your hard work has really paid off. You have made lifestyle changes and it shows. Keep up the Awesome work!

I am considering holding one Saturday boot camp a month. Please let me know if you are interested.

Thursday Challenge

2011-01-06T06:16:00.002-05:00

Take a look around your kitchen.
Do you have more "unhealthy snacks" than fruits and vegetables?

Take a trip to the grocery store or local farmers market and buy a fruit and vegetable you have NEVER tried before. Don't be afraid to ask questions. Some stores (Whole foods) encourage you trying new produce so much that they will give you the item for Free!!

You may find a new favorite food!

Work it out

2011-01-05T11:10:00.002-05:00

Here's a few exercises you can easily do at home with no equipment.

Side bridge--lay on your side supporting yourself on your forearm, position your elbow in line with your shoulder. Lift your body up for a hold of 30 sec.

Single leg squat & reach--Balance on your left leg, lift your right leg keeping your knees in line with each other and your shin parallel to the ground. Lower your body by flexing your left knee and slightly kicking your right leg back, while reaching your right arm forward and keeping your left arm at your side. Return to start position and repeat 15x on both legs.

1/2 way push up--Push up going only 1/2 way down to the floor. A modified military push up.

Plank with an alternate arm reach--start in a push up position make sure that your wrists are in line with your shoulders. Lift your right arm off the ground and extend it out in front of you. Return your right hand to the floor alternate left to right keeping your body in table top position.

Windshield Wiper--Lay down flat on your back. Lift your feet off the ground and line your knees with your hips keeping your calves parallel to the ground. Engage your abdominals and slowly drop your knees to the left while keeping your back flat on the ground. Return your knees to center and slowly drop to the right. Repeat 10x on each side.

Yummy Tuesday

2011-01-04T12:12:00.002-05:00

This recipe was given to me a few weeks ago and I tried it right away, it's so delicious, I apologize I have not shared it sooner.

Tarragon Chicken-In-A-Pot Pie Total Time 36 minutes
4 Tbsp wheat flour
2 cups 1% low-fat milk
1 cup fat free, less sodium chicken broth
1 cup dry white wine (I omitted this ingredient just b/c I didn't have it & it was still yummy)
1Tbsp olive oil
2/3 cup chopped sweet onion
1 lb skinless, boneless chicken breast, cut into bite-sized pieces
1 cup sliced carrot
1 cup diced zucchini
1/2 tsp salt
1/2 tsp dried tarragon
1/2 tsp black pepper
4 (4.5 oz) country or peasant rolls

1. Place flour in a small bowl, slowly add milk, stirring with a whisk to form a slurry. Add broth and white wine (if using).
2. Heat oil in a large saucepan over medium-high heat, add onion and chicken. Saute 2 minutes, stir in carrot and next 4 ingredients (through pepper). Cover, reduce heat, and cook 4 minutes. Stir slurry into chicken mixture, bring to boil. Cover, reduce heat, and simmer 10 minutes or until thick, stirring occasionally.
3. Cut rolls horizontally 1 inch from tops. Hollow out bottoms of rolls, leaving 1/4 inch thick shells. Spoon 1 1/4 cups chicken mixture into each bread shell. Yield 4 servings.

Happy New Year!

2011-01-03T11:35:00.002-05:00

The new year is about change. During this past holiday week I thought a lot about what kind of change this blog needed.
Every Monday I will post a weekly goal, Tuesday a recipe, Wednesday a home workout, Thursday a challenge and Friday review the week.

I believe the best goal for this week for everyone is to move forward. Don't look back the choices you made are done and over, it's time to get back on track with your healthy lifestyle. This is not a resolution because this is what you have been doing all year long before the holidays derailed your routine. Get started NOW!

How is your fitness going?

2010-12-22T07:29:00.002-05:00

With Christmas just days away, I think it's safe to assume if this is your holiday you're still running around with last minute things to do. If your finished please share your organizational skills.

While doing all of your shopping I hope that you found ways to sneak in fitness.
Here are a few suggestions:
Park far away from the store so that you have to walk farther (that's not really a choice now)
Do calf raises, quarter squats, or abdominal compressions while waiting on those long lines.
When in a department store stop by the fitness department and try some equipment out.

Happy Holidays!

Inspiration Thursday

2010-12-16T07:01:00.002-05:00

Never give up!
Nothing in life is easy, how much fun would that be?
Accept a challenge every chance you get so that you can experience the joy of victory. It's not about how long it takes you to get where you need or want to be, it's about the experience that comes along with it. If we don't mistakes, we can't learn from them.

"Many of life's failures are people who did not realize how close they were to success when they gave up" -Thomas Edison

Marinated Salmon on Toothpicks

2010-12-15T19:10:00.002-05:00

Appetizer Serves 10-12

Ingredients:
3/4 lb Fresh wild salmon fillet, skin and small bones removed
Salt and fresh ground pepper to taste
1 Tbsp soy sauce
2 Tbsp rice vinegar
1 Tbsp mirin (may substitute with dry sherry or sweet marsala)
2 Tbsp sesame oil
2 tsp grated or finely chopped fresh ginger
1 ripe firm avocado

1.Remove all of the bones from the salmon, and cut into 1/2 inch cubes. Place in a bowl, and season with salt and pepper. Toss with the soy sauce, rice vinegar, mirin, sesame oil, and ginger. Cover and marinate in the refrigerator for 30 minutes.

2.Cut the avocado into 1/2 inch cubes, and place in bowl. Pour some of the marinade from the salmon into the bowl, and toss gently. Thread two pieces of salmon and one avocado cube onto each toothpick.
Serve immediately

Destress or don't stress at all

2010-12-14T07:26:00.002-05:00

Tis the season to be stressful......NOT really!

As you are out and about in your car, the stores, or online remember at the time someone or something rubs you the wrong way what the season is all about. What makes you happiest that can bring a smile to your face no matter what? Think about your happy people, place or thing and continue on your merry way. Make a phone call, vent, and then move on.

If you squeeze in your workout early in the day before you set out to conquer the world you will be that much more able to allow those annoyances that may arise to slide off your back.

What are you waiting for GET MOVING!!!

WAKE UP!!!!

2010-12-13T12:00:00.002-05:00

So you know you have a busy day but you also know that you would like to fit some exercise in.

Here is your solution:
25 jumping jacks
30 alternate lunges
15 push ups

Have a great day!

Quick Easy Dinner

2010-12-10T06:39:00.002-05:00

The day gets crazy and before you know it, it's dinner time.
Here is a favorite for me because of how unbelievably easy it is to make.

what you need:
oven preheated 350 degrees
baking sheet lined with foil for easy clean up
salmon fillets as many as you need
sliced pineapple, kiwi, and/or mango

Place the baking sheet in the oven with the plain fillets on it.
Bake 4-6 minutes per 1/2 inch of salmon. Stay close to the oven so that you don't over cook.
It's done when the fillets are opaque throughout. Keep in mind salmon will continue to cook outside of the oven.
Remove from oven and place a pineapple slice, kiwi slice, and/or mango on top.

Serve with pasta of your choice and steam vegetables, you have a delicious meal in less than 20 minutes at least. ENJOY!

Night Running

2010-12-09T13:13:00.004-05:00

I received an email today talking about staying safe while running outside now that it gets dark so much earlier. There were some safety tips they shared and I thought you would appreciate it if I shared them with you as well. These safety guidlines apply throughout the year but it's always good to be reminded.

1. Where light color, and reflective clothing (white, orange safety vests) I have a flashlight that I face toward the ground.

2. Run against traffic (you should do this regardless, consider this a reminder)

3. Make a point to stay in well lit areas whenever possible.

4. Carry pepper spray

5. Leave your headphones at home so that you can hear all that is going on around you.

6. Run in a group. Safety in numbers

Be Smart, Be Safe!

Question of the Day

2010-12-08T06:44:00.002-05:00

We obviously like to travel light when exercising, which leads us to a common question, "what do you do with your keys and id?"
In the colder I have gloves that have a little compartment for a key and my id goes in a zipper pocket. In the warmer months I keep my key and id in my ipod holder.
Where do you store your key and id?

Positive Attitude

2010-12-07T06:28:00.002-05:00

Attitude is everything! Believe in yourself and you will have it all!

Using your time wisely

2010-12-06T06:21:00.002-05:00

While you are brushing your teeth do leg lifts. Switch sides every 30 seconds, this way you will exercise both sides for an even 1 minute.
Here's what you need to do;
Stand in front of the sink so that you have something to hold onto, if needed.
Stand with legs hip width apart.
Keep your right foot facing forward while lifting your right leg out to the side. Return leg back to start position, and repeat for 30 seconds.
Make sure you are using slow and controlled movements. Try not to hold onto the sink unless you absolutely need to, this will help a lot with your balance and coordination.

Did you know...........?

2010-12-03T06:42:00.001-05:00

Just one super-sized fast food meal can have more calories, fat, and sugar than you need in an entire day.

Fitting in your healthy lifestyle

2010-12-02T06:40:00.002-05:00

It doesn't seem to slow down and it's difficult to maintain a healthy lifestyle.
How do you fit in being healthy?
The way I stay healthy is by making the time during my day to commit to myself. Although the unexpected may arise, for the most part we all know what to expect in our day or week. Make time for yourself, your worth it!
I have many tricks but that happens to be my favorite. So I ask you again how do you fit in being healthy?

Stressed?

2010-11-29T06:36:00.002-05:00

The holidays can be a wonderful time of year but they can also be stressful. Now more than ever is the time to keep yourself physically active, sweat away the stress!

Get yourself involved in high aerobic activity (run, bike, power walk, etc).
Your brain will detect the elevation in your body's temperature which will promote a cortical relaxation effect and will reduce muscle tension. This calming down effect results in less stimulation to the brain stem arousal center and causes a relaxation state.

What are you waiting for? GET MOVING!!!

Why Build muscle?

2010-11-27T16:41:00.004-05:00

The more lean muscle you have, the more calories you will burn, even when you are staying perfectly still.

Boot Camp Friday

2010-11-26T07:49:00.003-05:00

Shed away all of those extra calories you consumed at your Thanksgiving table at Boot Camp 10 am TODAY

2010-11-25T12:36:00.000-05:00

HAPPY THANKSGIVING!

Holiday Survival tip

2010-11-24T06:26:00.002-05:00

The holidays can really get carried away with all the food that is prepared and brought to the table. That doesn't mean that you need to get carried away with eating it.
Skip the heaping pile of mashed potatoes and take a little bit of everything. Your meal will be much more enjoyable and satisfying.
It's all about moderation!

Fitness as you go

2010-11-23T06:34:00.002-05:00

Fitness as you go will be an exercise you can do while at work, at home, shopping or any other time during the day you can squeeze it in. Movement is better than no movement.
Every time you find yourself just standing today, do calf raises. A calf raise is when you stand hip width apart with feet flat on the ground, lift you heels up coming up onto the balls of your feet, returning back to the start position.
You should have some really sore but happy calves tomorrow.

Be an Ambidextrous eater

2010-11-22T07:17:00.005-05:00

Slow down and enjoy your meals while eating at the table.

Use your nondominant hand to hold your fork/spoon.
This trick may feel a bit awkward but it will aid you in mindful eating.

Understanding simple Carbohydrates

2010-11-21T08:02:00.003-05:00

Simple carbohydrates are anything made with refined flour and sugar, such as rice, pasta, and pastries.You need not overlook those liquid sources (wet carbohydrates), such as soda, fruit drinks, and alcohol. These foods and drinks are digested very quickly, causing wide swings in blood sugar that make you feel hungry again not long after you've eaten.

Complex carbohydrates, like fruits, vegetables, and whole grain rice, pasta and breads take longer to digest so your blood sugar stays steady and you can go longer without feeling hungry.
As for wetting your palate the best liquid source is always water.

Fitness Challenge Saturday!

2010-11-20T07:27:00.003-05:00

25 pushups (20 sec rest)
50 mountain climbers (20 sec rest)
Repeat 5x

Push yourself!
The only rest you should take are the 20 seconds in between exercises.

YOU CAN DO IT!!!!

Let me know how you did

Make an Appointment

2010-11-19T08:21:00.002-05:00

I know that your intentions to exercise during the week or on the weekend are good. Unfortunately they are not good enough unless you pencil your exercise into your day. Make an appointment with yourself and you will be more likely to follow through with your plan to exercise because now you have made "REAL" time for yourself to do so.

Get a Personal Chef TODAY!

2010-11-18T05:58:00.005-05:00

We ALL get busy and a lot of times that can lead to very bad eating habits.
Wouldn't it be great if you could have your own personal chef?
Well you can, and you may already have one and not be using it, it's called a "Crock pot." With this you will never have to worry about coming home and being hungry again. In fact it's the opposite you will now come home to the smell of a delicious healthy meal, ready to be eaten, YUM!
Look for recipes that require very little prep time.
Check out the site www.busycooks.about.com it has some yummy recipes to get you started. ENJOY!

I'm Back

2010-11-17T14:33:00.002-05:00

Hello!
Stay tuned I will be posting info ASAP and I am very excited to be back!
Please feel free to post any questions you would like answers to, or topics you would like to know more about.
This is your blog so it should have the information you want to see. In the meantime I will be posting various topics of interest I may find helpful.

Prevent Your Body from storing fat!

2009-12-15T11:58:00.002-05:00

Your body Needs carbs!
Eat Whole Grain foods that have been processed the least.
Don't be fooled by white flour foods that are colored brown. Look for foods that list 'whole wheat' or 'whole grain' flour first on the ingredients

Berry-Bleu Cheese Salad

2009-12-09T16:54:00.004-05:00

makes one serving

2 1/2 cups mixed greens
1/2 cup mixed berries
1 Tbsp chopped onion
1 Tbsp blue cheese crumbles
1 Tbsp pecans and walnuts
1 tsp ground flaxseed
1 Tbsp balsamic vinagar(optional)
1 tsp olive oil (optional)

I personally do not use dressing I feel it takes away from the flavory goodness of this delicious salad, ENJOY!

Builds Muscle Burns fat

2009-12-06T16:48:00.003-05:00

The protein found in eggs is more effective at building muscle than milk and beef.

Eggs also contain vitamin B12 a nutrient necessary for fat breakdown.

Supplements

2009-10-21T18:20:00.002-04:00

Indeed it is better to be proactive when it comes to keeping you and your family healthy and you should take all precautions: Wash your hands, eat properly, exercise, get plenty of rest.
If you are thinking of taking OTC supplements such as zinc, echinacea, etc; although they are helpful YOU MAY NOT need them so don't hesitate to talk with your Doctor first about your eating habits. Overdose of these supplements can/may lead to serious problems, way beyond the common cold/flu.
So again, don't hesitate to consult with your doctor about whether or not its appropriate for you to add supplements for your daily consumption.

2009-09-10T17:00:00.003-04:00

on more ways to Benefit you while continuiing to improve your health and lifestyle!!!!

2009-07-27T17:48:00.001-04:00

Testing

No Thought, No Worries!

2009-07-27T17:36:00.003-04:00

Choose one weekend out of the month, and do some big batch cooking. This will allow you to be able to cook quick healthy meals during the week for yourself and your family.
Plan a Big Batch Weekend to devote several hours to meal preparation so that meals become healthier and convenient for weeks to come. By making a big batch meal today and freezing it in meal-size portions, you'll have easy-to-reheat lunches and dinners time and time again. It takes thinking out of making healthy choices when you need a ready-made meal.
Here are some tips to remember as you start implementing your regular Big Batch Weekends:
Choose recipes that are conducive to cooking in large quantities and freezing.
Have containers on hand that are appropriate for the meal sizes you'll want later. For example, if you want to reheat single-serve lunches or dinners, choose small plastic containers with lids or re-sealable baggies.
Use containers or bags that are easy to label. Write the date on your frozen foods and use them within 3-4 months.
Rotate the placement of foods in the freezer so that you're eating the oldest ones first--first in, first out.

2009-05-19T08:29:00.001-04:00

"There's a very positive relationship between people's ability to accomplish any task and the time they're willing to spend on it."

- Joyce Brothers

2009-05-19T08:27:00.001-04:00

"If we all did the things

we are capable of doing,

we would literally astound ourselves."

- Thomas Edison

Positivity

2009-05-05T07:02:00.003-04:00

I have heard you all tell me the negative things about yourself and what you want to change but I am really curious when the last time you said out loud something positive about yourself.
It's much easier to focus on the negative than the positive although the positive outweighs the negative in every single one of you, I KNOW!
Listen, as you say out loud what you love the most about yourself.
Consuming yourself with negativity will hold you back, staying positive and loving yourself first will bring success in every way.

FINAL DAY FOR MAY CLASS REGISTRATION

2009-04-28T07:41:00.002-04:00

Today is the day to register for the classes you would like to attend during the month of May, otherwise they may be removed from the calendar.
Final calendar with be emailed tomorrow 4/29/2009. Have a Great Day! *See class options below*
Contact me If you have any questions.
P.S. You can share this information with anyone you like but please do not change anything. Thank you
*See class options below*

May 2009
1
5-6am:Endurance+
1-2pm:Basic Training-mommy/me
9-9:30pm:Booty Blast

2
7-8am:BootCamp
8-9am:Boot Camp
9-9:30am:Core Construction

3
7-8am:BootCamp
8-8:30am:Core Construction
7-8pm:Boot Camp
8-8:30pm:Core Construction

4
5-6am:Endurance+
8:30-9pm:Core Construction

5
5-6am:Spin in Motion
1:30-2:30pm:Basic Training-mommy/me

6
5-6am:Endurance+
7-8pm:Boot Camp

7
5-6am:Spin in Motion

8
5-6am:Endurance+
1-2pm:Basic Training-mommy/me
9-9:30pm:Booty Blast

9
7-8am:BootCamp
8-9am:Boot Camp
9-9:30am:Core Construction

10
7-8am:BootCamp
8-8:30am:Core Construction
7-8pm:Boot Camp
8-8:30pm:Core Construction

11
5-6am:Endurance+
8:30-9pm:Core Construction

12
5-6am:Spin in Motion
1:30-2:30pm:Basic Training-mommy/me

13
5-6am:Endurance+
7-8pm:Boot Camp

14
5-6am:Spin in Motion

15
5-6am:Endurance+
1-2pm:Basic Training-mommy/me
9-9:30pm:Booty Blast

16
7-8am:BootCamp
8-9am:Boot Camp
9-9:30am:Core
Construction

17
7-8am:BootCamp
8-8:30am:Core Construction
7-8pm:Boot Camp
8-8:30pm:Core Construction

18
5-6am:Endurance+
8:30-9pm:Core Construction

19
5-6am:Spin in Motion
1:30-2:30pm:Basic Training-mommy/me

20
5-6am:Endurance+
7-8pm:Boot Camp

21
5-6am:Spin in Motion

22
5-6am:Endurance+
1-2pm:Basic Training-mommy/me
9-9:30pm:Booty Blast

23
7-8am:BootCamp
8-9am:Boot Camp
9-9:30am:Core Construction

24
7-8am:BootCamp
8-8:30am:Core Construction
7-8pm:Boot Camp
8-8:30pm:Core Construction

25
5-6am:Endurance+
8:30-9pm:Core Construction

26
5-6am:Spin in Motion
1:30-2:30pm:Basic Training-mommy/me

27
5-6am:Endurance+
7-8pm:Boot Camp

28
5-6am:Spin in Motion

29
5-6am:Endurance+
1-2pm:Basic Training-mommy/me
9-9:30pm:Booty Blast

30
7-8am:BootCamp
8-9am:Boot Camp
9-9:30am:Core Construction

31
7-8am:BootCamp
8-8:30am:Core Construction
7-8pm:Boot Camp
8-8:30pm:Core Construction

$8--30min class
$10--60min class
$150 unlimited classes month

Personal Training Specials Available 4/17-4/30:

(3 person group) 20 one hour strength training sessions & one month nutrition program $10 person/session

12 one hour individual strength training sessions & one month nutrition program $35 session

2009-04-18T07:45:00.003-04:00

A Better Body In Home Personal Training has some VERY EXCITING NEWS for this month and the coming months!
I hope by now you have gotten the chance to look over the classes offered in May. (See Calendar Below)
Please let me know if you have questions about any of the classes. I am accepting class registrations through the end of April. I am looking forward to getting started in May!
For those of you enrolled in A Better Body's nutritional program 'Coffee Talk' STEP AWAY FROM YOUR COMPUTER! Our online chat is being suspended through the warmer months. We will now meet 1x monthly at 8pm Monday for our Coffee Talk & Walk. During this 1/2 hour session we will be able to talk about any nutritional questions/concerns you may have, while walking! Our first Coffee Talk & Walk will begin 5/4 @ 8pm

Personal Training Specials available 4/17-4/30:20
(3 person group) one hour strength training sessions & one month nutrition program $10 person/session1

12 one hour individual strength training sessions & one month nutrition program $35 session

Stay Strong,Christine Sroka NSCA-CPT(848)333-6766
www.abetterbody.vitabot.com
www.abetterbody.yuku.com
www.fitsinsroka.blogspot.com

May 2009
1
5-6am:Endurance+
1-2pm:Basic Training-mommy/me
8:30-9pm:Booty Blast

2
8-9am:Boot Camp
9:30-10am:Core Construction

3
7-8pm:Boot Camp
8:30-9pm:Core Construction

4
5-6am:Endurance+
8pm:Coffee Talk/Walk8:30-9pm:Core Construction

5
5-6am:Spin in Motion
1:30-2:30pm:Basic Training-mommy/me

6
5-6am:Endurance+
7-8pm:Boot Camp

7
5-6am:Spin in Motion

8
5-6am:Endurance+
1-2pm:Basic Training-mommy/me
8:30-9pm:Booty Blast

9
8-9am:Boot Camp
9:30-10am:Core Construction

10
7-8pm:Boot Camp
8:30-9pm:Core Construction

11
5-6am:Endurance+
8:30-9pm:Core Construction

12
5-6am:Spin in Motion
1:30-2:30pm:Basic Training-mommy/me

13
5-6am:Endurance+
7-8pm:Boot Camp

14
5-6am:Spin in Motion

15
5-6am:Endurance+
1-2pm:Basic Training-mommy/me
8:30-9pm:Booty Blast

16
8-9am:Boot Camp
9:30-10am:Core Construction

17
7-8pm:Boot Camp
8:30-9pm:Core Construction

18
5-6am:Endurance+
8:30-9pm:Core Construction

19
5-6am:Spin in Motion
1:30-2:30pm:Basic Training-mommy/me

20
5-6am:Endurance+
7-8pm:Boot Camp

21
5-6am:Spin in Motion

22
5-6am:Endurance+
1-2pm:Basic Training-mommy/me
8:30-9pm:Booty Blast

23
8-9am:Boot Camp
9:30-10am:Core Construction

24
7-8pm:Boot Camp
8:30-9pm:Core Construction

25
5-6am:Endurance+
8:30-9pm:Core Construction

26
5-6am:Spin in Motion
1:30-2:30pm:Basic Training-mommy/me

27
5-6am:Endurance+
7-8pm:Boot Camp

28
5-6am:Spin in Motion

29
5-6am:Endurance+
1-2pm:Basic Training-mommy/me
8:30-9pm:Booty Blast

30
8-9am:Boot Camp
9:30-10am:Core Construction

31
7-8pm:Boot Camp
8:30-9pm:Core Construction

$8--30min class $10--60min class $150 unlimited classes month

Healthy & Quick Breakfast Ideas

2009-04-16T12:01:00.002-04:00

Breakfast is the most important meal of the day!
You spend eight hours with no food or water. You're dehydrated, your blood sugar is low and you have little energy. It's always the same, get up and GO, hurry the kids off to school before the eight-hour workday.
Who has time? YOU DO and here's a few suggestions how to fit in the most important meal of the day
-Prepare a casserole the night before. Pop it in the microwave when you wake up and it will be ready to go, and most likely you will have left overs for a day or two.
-Incorporate complex carbohydrates, such as whole wheat toast and bagels with peanut butter
-Bake bran muffins early in the week, and then grab one on your way out the door.
-Make waffles over the weekend and freeze the leftovers. You can pop ‘em in the toaster for a homemade breakfast. Or if you should chose the grocery stores sell frozen whole grain selections.
-Make a breakfast tortilla.
-Cold cereal. NOT those covered with sugar, but the healthy variety; Wheaties and Cheerios are always good choices. Top it with low-fat milk.
-Hard Boil Eggs this can also be done ahead of time, take it out of the fridge and go.
-Make a shake or a smoothie. Blend fruit and yogurt or cottage cheese for even more thickness and then drink it in the car.
-Prepare small snack baggies of grapes, granola, raisins, strawberries, etc. Grab it and go!
And these are just to name a few suggestions.
Have fun and be creative with your meals throughout the day.

Are YOU Giving Your Goals Your Best Effort?

2009-04-15T08:39:00.002-04:00

"There are only two options regarding commitment. You're either IN or you're OUT. There's no such thing as life in-between."

- Pat Riley, basketball coach

Your dreams deserve better than a half-hearted effort. Meet your goals with a weak handshake and they'll soon be waving you goodbye. I'm gonna go out on a limb here and say, you don't want to look back on a life full of "almost made it" memories, therefore it's time for total commitment! Don't hold anything back.
Is there anything more satisfying than pouring out your entire being, straddling the cliff, reaching your limit, then looking up and realizing that I can't believe I really did it?!
On the other hand there is nothing more tragic than failing and realizing you could have done more. If your physical and emotional well being are at risk then your lifestyle needs a change. Make your first goal to build a lifestyle that you can get into.
Find the Most Direct Path to your goals, and don't look back. Make every day count and live purposefully, energetically, and completely.

Goal Buddy

2009-04-13T10:04:00.005-04:00

I am a kind of paranoiac in reverse.

I suspect people of plotting to make me happy.

- JD Salinger

It's true!

You're surrounded by people who want nothing more than to see you succeed and fulfill your dreams. They're out there watching as you go after your goals, hoping you make the right decisions, silently cheering each victory, wincing at each setback. Some of them may even want to join you on the journey to a particular goal. The kicker is that you don't know for sure where the source of this help may come from. It could be your spouse, a cousin, your dentist--even your mom. The only way to bring help out of the shadows is by talking. Tell people about your goals, and why they're important to you. Let them see your enthusiasm, and ask them to help keep you motivated and accountable (while you do the same for them). Get a goal buddy or a personal coach. You're in the midst of well-wishers. Find out who they are and become part of the conspiracy.

Fitness Myth Put To Rest!

2009-04-13T09:55:00.002-04:00

Somewhere along your journey to fitness, whether in the gym, reading the latest books, or talking with your friends, you'll hear a lot of advice about exercise--not all of which is true.
Myth: You can take weight off of specific body parts by doing exercises that target those areas.
Truth: This concept is called "spot training" and unfortunately, it doesn't burn fat. When you lose weight, you are unable to choose the area in which the reduction will occur. Your body predetermines which fat stores it will use. For example, doing sit-ups will strengthen you abs but will not take the fat off of your stomach. Similarly, an activity like running burns fat all over your body, not just your legs. You can, however, compliment a balanced exercise program with a selection of weight training exercises to gradually lose weight and tone the body.
You need to burn 3500 calories to lose 1 pound.
Aim for 4-5 days of cardio per week, along with 2-3 days of weight training per week and watch the fat melt away!

2009-03-21T05:12:00.001-04:00

There are no shortcuts to any place worth going.

- Unknown

You Are what You Believe to Be

2009-03-20T05:55:00.003-04:00

Plant seeds of expectation in your mind; cultivate thoughts that anticipate achievement. Believe in yourself as being capable of overcoming all obstacles and weaknesses.

- Norman Vincent Peale

2009-03-16T06:45:00.001-04:00

Sweet, sour, bitter, pungent,
all must be tasted.

- Chinese proverb

2009-03-03T07:24:00.001-05:00

The best inspiration is not to outdo others,

but to outdo ourselves.

- Anonymous

2009-03-01T06:34:00.002-05:00

You can complain because roses have thorns.

Or you can rejoice that thorns have roses.

- Ziggy

Safety Tips for Nighttime Exercisers

2009-02-24T07:36:00.002-05:00

Safety Tips for Nighttime Exercisers

Posted using ShareThis

2009-02-18T22:57:00.002-05:00

Are you feeling unmotivated?

Have you lost sight of your New Years Resolutions?

Do you need a little more excitement in your workout routine?

Have no fear A BETTER BODY BOOT CAMP is here!

Starting this Sunday 2/22/2009 at 1pm.

It's an intense hour of strength and cardio!

Are You Up For The Challenge?

Best of all it's only $10 a class!

Contact Christine today to reserve your spot

Boot Camp will be held outside

(so you need to dress appropriately)

weather permitting Boot Camp will be every Sunday!
Stay Strong,

Christine Sroka

(848)333-6766

www.fitsinsroka.blogspot.com

www.abetterbody.yuku.com

www.abetterbody.vitabot.com

Online Nutritionist!

2009-02-06T07:16:00.002-05:00

Have you ever thought about talking to a nutritionist but just never got around to it? That is no longer an issue with my online nutrition program your nutritionist is right on your computer 24/7. Complete with support, everything is online yet 100%personal to ensure you have complete success! What are you waiting for the healthier you has just become a reality! Contact Christine Sroka today and get started
christinesroka4@aol.com
This is a program unlike any other! Check it out and you will immediately see why www.abetterbody.vitabot.com

Lead By Example

2009-01-26T07:22:00.002-05:00

Just the other day I was watching my new favorite daytime show, 'The Doctors.' One of the topics were about girl's and their self image.
Can you believe that 30% worry about their bodies by the time they are 10 years old!
Yes, media is partially to blame but don't excuse yourself of personal responsibility, remember, those little eyes and ears are always focused on you.
Check yourself and your self-esteem, think and say positive things about yourself.
Take notice of the little things she does and praise her for it, so that she feels good about who she is, not what she looks like.
Get her active and encourage healthy eating in your home. Physical activity plus good nutrition=100% confidence

Failure is Success

2009-01-16T06:31:00.002-05:00

Michael Jordan once said, "I've missed more than 9000 shots in my career. I've lost almost 300 games. 26 times I've been trusted to take the game winning shot and missed. I've failed over and over and over in my life, and that is why I succeed."
What do you do when things don't work out as planned?
Embrace the challenge in difficult goals, this will help you to succeed!

Most Unhealthful Fast Food Value Items

2009-01-15T05:39:00.002-05:00

The Cancer Project, a non-profit group dedicated to cancer prevention and survival through nutrition education and research recently listed the top five 'most unhealthful' fast food value items.

- Jack in the Box

Junior Bacon Cheeseburger

(400 calories: 23g fat; 860mg sodium)

- Taco Bell

Cheesy Double Beef Burrito

(450 calories; 20g fat; 1,620mg sodium)

-Burger King

Breakfast Sausage Biscuit

(420 calories; 27g fat; 1,090mg sodium)

- McDonalds

Mcdouble

(390 calories; 19g fat; 920mg sodium)

- Wendy's

Junior Bacon Cheeseburger

(310 calories; 16g fat; 670mg sodium)

There are slightly healthier alternatives, such as the BK Veggie or a Taco Bell bean burrito, both of which are inexpensive, low-fat and low-cholesterol.

www.cancerproject.org

Sesame Salmon With Spinach Recipe

2009-01-14T06:22:00.002-05:00

2 TBSP sesame seeds
2 TBSP flour
4 6oz fresh salmon filets
1 TBSP sesame oil
1 lb fresh spinach

Place the sesame seeds in a cold dry skillet. Toast the sesame seeds over medium high heat, stirring constantly, until they become aromatic and lightly colored. Combine half the seeds with the flour, dredge the salmon filets in the mixture.
Heat the oil in a large nonstick skillet over medium high heat, add fish and cook 5 min eac side or until browned, remove from heat.
Cook the spinach in the same skillet, tossing constantly, until wilted. Mix in remaining sesame seeds and serve.

Party Survival 101

2009-01-13T06:24:00.002-05:00

1. Look over the food being served and make your choices

2. Use a salad plate

3.Sit far away from the food

2009-01-12T06:47:00.002-05:00

Having a short phrase or Mantra to repeat can be a powerful tool. Think about what you hope to achieve, then summarize it in a short phrase, "133 by April 3!" or "10k in May!"
Be specific, stay focused on your goals.

Facebook

2009-01-11T20:39:00.002-05:00

If you haven't done so already Fit's In With Sroka is on Facebook just friend me, 'Christine Sroka' and you can have this blog feed through your facebook page, it's that easy!

Avoid Limiting Beliefs!

2009-01-09T06:35:00.002-05:00

"I can't do this!" should be a nonexisting statement!
Instead try saying, "How can I do this?" or "How is this possible?"
With this in mind you will become more open to new possibilities and solutions.
When you are faced with a challenge see the learning opportunities, growth potential, and experience, rather than focusing on the negative.
Negativity will only hold you back

Lemon

2009-01-08T07:32:00.003-05:00

One Lemon has more than 100% of your daily intake of vitamin C.
This much vitamin C may help increase 'good' HDL cholesterol levels and strengthen bones.
Citrus flavonoids found in lemons may help inhibit the growth of cancer cells and act as an anti-inflammatory.
An easy way to place lemon into your diet is to add it to a nice cup of hot tea!

Smoothie Recipe

2009-01-05T07:08:00.002-05:00

By Popular demand here is a smoothie recipe that is Rich in calcium and vitamin D for that dreaded time of the month

6 ounces fat-free milk
1 tbsp. chocolate syrup
1/2 banana
1/2 cup strawberries
1 peeled kiwi
Add ice, blend, and enjoy

Will you be AVERAGE or make better choices this Holiday Season?

2008-12-22T07:13:00.008-05:00

Tis the season to be drinking! You should be well aware of what kind of calories you may be taking in so that you drink responsibly in Every way!

Between the food, deserts, and alcohol it is no wonder the average person gains 6lbs during the holiday season!

Beer 12 ounces 1 serving 150 Calories

Light Beer 12 ounces 1 serving 110 Calories

Dark Beer 12 ounces 1 serving 168 Calories

Non-alcoholic Beer 12 ounces 1 serving 70 Calories

Distilled spirits 1.5 ounces 1 serving 100 Calories
(Scotch, vodka,
bourbon, gin etc.)

Dry dessert wine*** 5 ounces 1 serving 198 Calories

Sweet dessert wine*** 5 ounces 1 serving 344 Calories

Red wine*** 5 ounces 1 serving 105 Calories

White wine*** 5 ounces 1 serving 100 Calories

Sparkling white wine*** 5 ounces 1 serving 106 Calories

Amaretto sour** 6 ounces 4 servings 421 Calories
(Sweet and sour mix,
almond amaretto
liqueur,
tequila, orange juice)

B-52** 1.5 ounces 1 serving 91 Calories
(Kahlua coffee liqueur,
amaretto almond liqueur,
Bailey's Irish Cream)

Bloody Mary** 4.6 ounces 1 serving 120 Calories
(Vodka, tomato juice,
lemon juice,
Worcestershire sauce,
Tabasco sauce, lime)

Chocolate martini** 2.5 ounces 1.67 serving 188 Calories
(Vodka, Creme de Cacao)

Daiquiri** 2.7 ounces 1 serving 137 Calories
(Light rum, limes,
powdered sugar)

Gin and tonic** 7 ounces 1.33 serving 189 Calories

Margarita** 6.3 ounces 3 servings 350 Calories

**SOURCE: 2005 U.S. Dietary Guidelines Advisory Committee* Caloric content will vary by recipe.**Drinkmixer Web Site, drinksmixer.com***Calorie King, calorieking.com****Recipe provided by webtender.com as "typical rum and Coke recipe." Serving size is based on the recipe and calorie information was calculated with Coca-Cola calorie information and rum.

Get Children Involved!

2008-12-21T07:33:00.002-05:00

There have been many times that someone has asked me, "How do I get my exercise in without taking time away from my child," "When can my child start physical activity?"
The answer to them both is Get them involved at any age!
When children see us exercising it makes them curious and want to do the same.
Go out with your child and do an extra run that may not be as intense as your used to but your spending quality time and your getting your child to enjoy exercise. If you have equipment at home talk to your child about it, let them use it, be sure to explain the dangers, and use common sense when choosing equipment you allow them to use.
Also there is a website that you and your child can go to www.bam.gov you can create an activity calendar together and put it up on the refrigerator for them to see and follow everyday.
Get creative and spend quality time your child and yourself can always enjoy and remember!

Basics

2008-12-18T07:41:00.002-05:00

When you are trying to look good before, during, and after the holidays you need 3 simple things:

Good Nutrition-make sure you maintain a negative caloric balance. Calories are not bad, it's all about quality. You don't want to have excessive calories with little or no nutritional value. Choose Wisely, Your body will thank you! Be sure to keep a food log.

Cardio-when you are 50%-65% of you heart-rate you are burning the most fat. 70%-90% you are still burning fat but at a slower rate, in this range you will burn more calories. That's why I believe it's best to do interval training. I tell my clients all the time Cardio can be interesting, it's what you make of it!

Strength-Building muscle burns fat and increases lean body mass (that makes your vital organs Very Happy). Push yourself to muscle fatique so that the muscle can repair itself and get stronger....if your not familiar with muscle fatique it is when you can't do another repetition while keeping proper form, you always want to have proper form!

Healthy Mind=Healthy Body

2008-12-09T09:02:00.002-05:00

Helping is Rewarding in sooo many ways! Thank you 'N.A.' for posting this it's an important reminder to us all!

48 Ways to Be Nice and Improve the World Around You Forty-eight almost effortless ways you can do a little good in the world!

How to Be Nice to Your Friends, Family, and Those Who Need a Little Extra

Channel your second-grade teacher and playfully give out gold-star stickers to all the people in your life — young and old — who somehow make your day a little easier.
If you know someone is going out to dinner to celebrate a special occasion, call the restaurant in advance and say you’ll pick up the cost of her wine or dessert.
When someone is moving to a new city, supply friends and family members with stamped, preaddressed postcards. (Hand them out at the going-away party.) By the time the family pulls into the new driveway, there will be warm wishes awaiting them.
When you run across a newspaper or magazine article you think someone you know would find interesting, take a moment to clip it out. Attach a Post-it note that reads “Thought you’d enjoy” and drop it in the mail. This takes less time than writing a letter, but the gesture still shows the other person you’re thinking about her. Laura Noss, who owns a public-relations firm for nonprofits in San Francisco, says her father, who lives in Cleveland, does just that. “It means so much that when he’s reading something, he’ll rip it out, fold it, attach a message, put the postage on it, and send it to me,” she says. “I save almost all of them.”Similarly, when a young person in your hometown does something to merit a mention in the newspaper (the high school quarterback saves the big game in overtime or your neighbor gets elected student-body president), clip out the photo and article and send it to the person’s family. Chances are, they’ll want to collect every copy they can. (One notable exception: the police blotter.)
If you travel a lot on business, record yourself reading your children’s favorite bedtime stories; they can listen to your voice as they flip through the book. Finish each night’s reading with a countdown of the days until you’re back home with them.
Every day for a year, jot down one thing you love about your child/husband/friend (he has a crooked smile; she snorts when she laughs). At the end of the year, give the person your one-of-a-kind, 365-item list.
When you develop photos from a vacation or a major life event that an elderly relative missed, get an extra set of prints and send them to her.
When guests are leaving, escort them to their car, not just to the front door.
If you’re driving someone home, wait until she’s inside the house before you pull away.
Hide messages for your family to find throughout the day, like “Thanks for doing a load!” in the dryer, or a silly joke in your child’s lunch box.
If someone you know is going through a difficult time, call to let her know that you’re thinking about her, but make sure your message doesn’t leave her with a sense of obligation: “Just wanted you to know I’m thinking about you, but don’t worry about calling me back.” When a friend was being treated for breast cancer in a hospital outside her home state, Sandy Donaldson, a community-relations coordinator in Newport News, Virginia, rented her friend a beeper and entered the names of the woman’s friends in its contact list. Whenever her friend got beeped, she could look and see who was sending kind thoughts her way. “The only rule was that she was not allowed to call anyone back,” says Donaldson, who didn’t want her friend to feel any more burdened during her illness.
When a neighbor is grieving, leave a basket on her front porch, filled with blank thank-you cards she can send to people who have brought flowers or made donations.
When stocking up on school supplies, pick up a few extras and give them to your child’s teacher to pass on to students whose families might not be able to afford them.
Donate two tickets to a major sporting or theatrical event to an organization like Big Brothers Big Sisters. That way, a Big Sis can take her Little Sis to something out of the ordinary that she otherwise might not be able to afford.

How to Be Nice to Your Neighbors

Make a list of local shops, restaurants, hair salons, and other services for new neighbors. When her friends Anna and Matt Dowling moved to her city of Portland, Oregon, Erica Heintz put together a binder of information, including MapQuest driving directions to various locations from their new address. “It was the perfect housewarming gift,” says Anna. “For the first few months, we kept that binder with us in the car at all times.” If the neighbors have kids, draw a street map and highlight the homes of families with children around the same age.
Take a dozen fresh-baked cookies to your local fire or police station. Bring the kids along to say thank you for their constant service.
When someone leaves a pie plate or a casserole dish at your house, return it with something tasty inside.
When a guest brings a bottle of wine to a party you’re throwing, jot her name on the label. Down the road, when you finally pop the cork, dial up your friend to let her know you’re having a drink in her honor.
Shovel the snow from your neighbor’s driveway after you’ve tackled your own.
Send a note to a former teacher, telling her how much she inspired you. (If she’s no longer at the same school, the office may be able to tell you where she is now.)
Invite someone who has moved here from another country to share your holiday feast. Pinky Vincent, who came to New York City from India three years ago, still remembers how lonely she was at first. “I had no family members here or family friends,” she recalls. “But people I met invited me over for Christmas or Thanksgiving and made me a part of the family.”

How to Be Nice to People on the Job

When the temperature dips, offer your mail carrier or the teenager shoveling your walk a fresh cup of coffee or hot chocolate. Buy lidded disposable cups so they can have it “to go.”
If someone goes beyond her job description to help you, call or send an e-mail to her supervisor praising her. The employee will get a small career boost, and the boss will probably be thrilled to hear something other than complaints.Avery Horzewski, a communications consultant in San Jose, California, likes to give chocolates or Starbucks gift cards to grocery clerks, delivery people, and others who are especially friendly or helpful.
Bring in a box of doughnuts for your building’s maintenance staff. Just don’t consume all the jelly-filled ones before you pull into the company parking lot.
When you make an in-person donation to a nonprofit organization (such as an animal shelter), also drop off something to brighten the day of the people working in the trenches.
Lindsey Schocke, an administrative assistant in Atlanta, knows how stressful starting a new job can be. So whenever her company hires somebody, she makes a point of extending a lunch invitation. “I can answer some questions for them,” she says, “and then they have a friendly face to say hello to until they get to know everybody.”
Overtip your breakfast waiter. He probably put forth just as much effort as someone on the evening shift would, but his take-home pay is probably lower.

How to Be Nice to Strangers and the World Around You

At a tourist spot, ask people if they would like you to take their picture in front of a beautiful view or a historic monument.
Subtly alert people when they have food in their teeth, an undone zipper, or toilet paper stuck to a shoe. They’ll be far less mortified than if they find out two hours later.
Pay for the drive-through order of the car behind you.
Leave your extra change in the soda machine for someone else to find. Better yet, leave enough change for a soda.Athena Williams-Atwood, the president and CEO of Inspired Action, a consulting firm in San Francisco, carries rolls of quarters with her for parking. “If I see someone else’s meter running low,” she says, “I just pop a couple of quarters in. I may have saved that person $30 or $50 — all for 50 cents.”
Stop your car to let someone merge into traffic from a side street, or wave someone into the parking spot you were both eyeing.
When an elderly person is crossing the street slowly, walk alongside her at the same pace the whole way across. She’ll feel less embarrassed when the light changes if you’re in the intersection with her.
Trade your low ticket number at the deli counter for that of someone who seems to be in a hurry (or is shopping with children).
If you’re at an event or a party where you know lots of people, look around to see if anyone is there alone. If so, introduce yourself — and then introduce her to others.
When someone looks lost, stop and ask him if he needs directions. “I’ll never forget the people who have helped me when I was traveling,” says Real Simple staffer Melinda Page. “One man in Italy saw me looking at a map in confusion, asked if he could help, then walked five minutes out of his way to show me the place I was looking for, because it was hard to explain.”
Give blood. To find out where to donate, go to the website of the American Association of Blood Banks, at www.aabb.org.
Carry plastic bags when you’re hiking or camping, and pick up litter that you find along the way.
Instead of tossing magazines and old books into the recycling bin, drop a stack off at a local women’s shelter or your gym.
If you use public transportation on your commute to work, offer a fellow passenger your newspaper rather than tossing it in the trash.“
Adopt” an animal (via donation) from your city’s zoo or aquarium. You’ll get a photo and a bio of your new family member, and you can take your kids to visit it.
Plan a “kindness field trip,” such as driving around town handing out cold drinks to people working outside, or sending flowers through the deposit tubes at drive-through banks.

Tis the Season......

2008-12-07T17:15:00.003-05:00

Peppermint is not just for hanging on your Christmas tree!
For sinus congestion the best remedy I have found is peppermint tea. Just go to your local health food store and buy dried peppermint leaves, fill a pot with water and cover the top with the peppermint when it boils use a sifter and pour it in a cup you will feel relief just about instantly!
It's natural and it's tasty!
It's by far my drink of choice throughout the winter months.

Calorie Counting

2008-12-05T23:54:00.002-05:00

If you are calorie counting That's Great!
If your are not exercising to expend the calories you are counting, what are you doing?

The reason behind knowing how many calories you consume is so that you know how many you need to expend.

Calorie counting is GREAT, but you also need to revamp your exercise regimen and get yourself at a negative caloric balance, to lose the weight.

Happy.......Holidays?

2008-11-30T17:11:00.002-05:00

So I listened to some of you talk about your holidays and I know that as wonderful as you would like the holidays to be with family and friends sometimes it's more stress than anything else to have everyone you love in the same place......Now that everyone is most likely back at their own home and you are left with peace at last, take some time for yourself to de-stress.
Make yourself a nice warm bath add Lavender oil, Lavender is good for stress, insomnia, & Headaches.
When you are finished with your bath make yourself some Chamomile tea, Chamomile is good for stress and stomach upsets.
Take a break from the TV, read a book, listen to relaxing music, or write down your thoughts.........This is a good refresher for the start of the work week

When do you Stretch?

2008-11-29T20:03:00.004-05:00

When we stretch a muscle, we're causing microscopic damage to soft tissue that ultimately repairs itself, which leads to greater mobility.
But the act of stretching can be stressful on the muscles and joints, which makes it more difficult for the muscle to produce the power and force usually required in a workout. This may lead to an overall ineffective workout or risk injury!
Therefore the best time to stretch is either after your workout, when the soft tissues are warm and pliable, or as a stand-alone workout that won't be followed by anything powerful or intense,(a good warm up before highly recommended).

TV=Calories

2008-11-23T18:26:00.002-05:00

Research done at the University of Toronto has shown that kids who eat meals while watching TV consume, 228 more calories than those who eat without the TV on.

Why not Shut off the TV and sit down at the table family style and talk about your day. It is the healthier option in sooo many ways!

Acai Berry

2008-11-22T18:09:00.003-05:00

Some of you have seen and questioned me about the Acai berry so I did my research and found the following information. I must say as much as it is tempting is as expensive it is at $80 a bottle. The companies marketing this are offering a free trial ($6.00 shipping) but for a week and if you don't call to cancel within that time they automatically charge your credit card and ship you your next bottle.

Brief Background of the Acai Berry and the Extract
Acai, pronounced (ah-sigh-EE) is a fruit that grows on the Acai Palm Trees in the Amazon Rainforest of Brazil. The Acai berry is quite small in size (similar to a blueberry) and is purple in color. Acai is basically all seed, covered in a small amount of fruit pulp and skin. About 90% of the fruit is seed - the acai seed itself is not used for products or human consumption. This is partly why the Acai Berry is in such high demand, in order to extract a decent amount of pulp it is necessary to use thousands of Acai Berries.
The acai berry has a very different taste to most fruit with a very subtle creamy after taste that some have compared with chocolate. There are a handful of stores and markets (most in CA or NY) that have started offering acai berry smoothies which is probably the closest we can come to having fresh Acai in the states. The fruit is very time-sensitive, and, if not frozen within hours of harvesting can end up spoiling rapily.

If you should decide to try the acai berry please let me know, I would love to monitor your progress along the way along with your regular exercise and nutrition. Ask me for more details if you are interested.

FITNESS CHALLENGE #3!!!!!!!!!!!!!!!!!!!!!!

2008-11-21T18:39:00.002-05:00

Do this first thing every other morning to give your day a jumpstart!

Repeat 2x (challenge yourself and do 3x)
Try your best to go with as little rest as possible
remember to keep up with your water intake!

1st Set
30 sec jumpropes (BW)
6 squat thrusts
30 sec jumping jacks
6 box squats

2nd Set
45 sec jumpropes (BW)
8 squat thrusts
1 min jumping jacks
10 box squats

3rd Set
1 min jumpropes (BW)
10 squat thrusts
45 sec jumping jacks
8 box squats
15 crunches w/ knees to side (each side)
15 obliques elbow to hip (each side)
30 sec plank

Advice we all could use

2008-11-20T22:20:00.004-05:00

LAUGH! LAUGH! LAUGH!
Laughter diminishes the secretion of cortisol and epenephrine (aka stress hormones)

Exercises for Mommy/Daddy & Baby

2008-11-19T10:39:00.003-05:00

Push-up with a Kiss
Place your baby on a blanket and position your hands on either side directly beneath your shoulders. Push yourself up on your toes or if your more comfortable start out on your knees. Be sure your body is in a straight line which ever position you should chose. Engage your abs and flex your elbow kiss your baby lower your body so that you can give your baby a kiss and then push yourself back to starting position.

Leg Extension with a Crunch
Lie on your back and bring your knees to your chest. Position your baby on your shins and hold onto his/her torso or hands. Lift your legs until your shins are parallel to the ground, Draw your knees back toward your chest and lift your head up toward your baby's face. Be sure to keep your abs engaged throughout.

When you involve your child/children in your excercise routine they will enjoy the quality time together. They may even be your motivation to keep up with your exercise because they most likely will ask you each day to do excercise again.
Your exercise is thier playtime, and it sets a great example for them to begin a healthy lifestyle!

Move it & Lose it!

2008-11-18T01:21:00.002-05:00

Dance away your trouble spots!

Ballroom Dancing 250-400 Calories per hour
Square Dancing 280 Calories per hour
Ballet 300 Calories per hour
Salsa dancing 420+ Calories per hour
Aerobic dancing 540+ Calories per hour

What are you waiting for Turn up that I-Pod and Shake It!

New & Exciting!!

2008-11-16T09:56:00.003-05:00

I am very happy to announce that I am working on a website as well as other sites. There are going to be LOTS of great things for you to utilize such as customized nutrition, workouts that you can download and much more this is exciting for me and I hope that you utilize as much of what is available to you as you can. There is no reason for you not to succeed. I WILL KEEP YOU UPDATED!

2008-11-04T08:46:00.002-05:00

www.whfoods.org

This is a fun website with plenty of information about eating healthy there are tips to eating healthy and cooking healthy!

Healthy Holiday Recipe Ideas

2008-11-03T08:08:00.002-05:00

Appetizer: Fiesta Dip

1/2 cup cucumbers
1 cup nonfat sour cream
1/2 cup sweet red peppers
1 clove garlic
1/2 teaspoon fresh cilantro
Squeeze excess moisture from the cucumbers; place them in a small bowl.
Stir in the sour cream, peppers, garlic, and cilantro.
Chill until needed.
Serve with pita bread, pita chips, whole grain crackers, or whole grain tortilla chips.

Side Dish: Butternut Squash Casserole

1 medium butternut squash
2 clove garlic
1 small onion
1 teaspoon olive oil
1/2 cup bread crumbs
1/4 teaspoon salt and pepper
3 tablespoon Parmesan cheese
Preheat oven to350°F.
Cut squash in half lengthwise and remove seeds.
On a rimmed cookie sheet lined with aluminum foil, place squash with the rind facing up.
Bake for 45-60 minutes, until very soft.
Let cool for 5 minutes and scoop out the insides, being careful not to include the outer skin.
Place the squash in a casserole dish.
Sauté garlic and onion in the olive oil, and mix into the squash.
Stir in bread crumbs, pepper and salt.
Sprinkle cheese on top and cover the dish with foil or a lid.
Bake at 350°F for 10 minutes (or longer if ingredients have cooled).
Serves 6 .

Dessert: Cranberry-Oatmeal Cookies

3 cup rolled oats
1 1/2 cup unbleached all-purpose flour
2 teaspoon ground cinnamon
1/4 teaspoon ground cardamom
1/2 teaspoon baking soda
1 cup butter
1 cup brown sugar
2 – eggs or 4 egg whites
1/2 teaspoon almond extract
2 cup dried cherries (non-sugar coated)
Preheat the oven to 350°F.
In a medium bowl, combine the oats, flour, cinnamon, cardamom, baking soda, and salt.
In a large bowl, with an electric mixer on medium speed, beat the butter, brown sugar for 3 minutes, or until light and fluffy.
Beat in the eggs and almond extract.
Beat in the oat mixture, a little at a time, until well-blended.
Stir in the cranberries.
Drop by rounded teaspoonfuls about 2" apart onto ungreased baking sheets.
Bake for 10 minutes, or until golden brown.
Cool on a rack for 2 minutes.

YUMMY, ENJOY! HAPPY HOLIDAYS!

Five Reasons To Eat An Apple Every Day!

2008-10-23T14:30:00.002-04:00

1. Diet- Apples are the perfect portable snack. They taste great, boost energy, and are fat-free.
2. Heart- Research confirms it! The antioxidant phytonutrients found in apples help fight the damaging effects of LDL (BAD) cholesterol.
3. Lungs- An apple a day strengthens lung function and can lower the incidence of lung cancer as well.
4. Digestion- One apple provides as much dietary fiber as a serving of bran cereal. (That's about one-fifth of the reccommended daily intake of fiber.)
5. Bones- Apples contain the essential trace element, boron, which has been shown to strengthen bones.
*PA advocates for nutrition & activity

On Travel Again?

2008-10-22T08:05:00.002-04:00

When you are on travel for business or pleasure your healthy lifestyle does not have to be put on hold.
There is a site that you can subscribe to www.Athleticmindedtraveler.com this site will give you hotels with decent gyms, nearest healthy restaurants, running routes, etc. in major U.S. and European cities.
That's what I call Simple Guilt-Free Travel!

To Sleep or Not to Sleep that is the Question

2008-10-16T10:56:00.003-04:00

Sleep is as equally important to your health as exercise and diet is! Without quality sleep you cannot function at your best mentally or physically which in return affects everything. I have found a website www.sleepfoundation.org it will explain more about what your body does while you sleep so that you can have a better understanding why your body needs it. Spend some time, check out the site let me know your thoughts......and GET SOME SLEEP!

Dieter BeWarey!!!!!!!!!!!

2008-10-13T15:14:00.004-04:00

I understand that sometimes it can be frustrating when you don't see the results you want as fast as you would like but if you continue with proper nutrition and exercise You Will! Just be patient! When you work so hard and then resort to these fads that are out there you are doing yourself an injustice!

If you Really feel that you need to try one of these Cleansing diets TALK WITH ME FIRST!Don't fall into the Hype Trap! This is your Health you need to make educated decisions. If you think that the quick fix is going to solve your issue, IT'S NOT otherwise EVERYONE WOULD BE DOING IT! We need to learn how to incorporate healthy habits for life and once you have that under control you will NEVER have this struggle again, IT WILL BE A THING A PAST! I cannot promise you the same when experimenting with trendy Diets!

I continue to encourage you to talk with me about any concerns or questions you may have I AM HERE TO GET YOU ON THE RIGHT PATH and KEEP YOU THERE!

You have ALL SEEN THE RESULTS YOU WANT and when you don't you ALWAYS KNOW why that is! Keep IT UP!