Health and Fitness Savings Start NOW

HURRY DEALS RUN NOW THROUGH DECEMBER 1ST! One of the top resolutions for the New Year is Health.

A.  Virtual Bootcamp Packages:  Free cookbook with purchase and 7 Day Fat Blast Guide (rates run from $140-325 and includes workout program, nutrition component, on line support group and more)

B.  Personal Training Sessions: 10% off in personal and virtual training sessions and Free 7 Day Fat Blast Guide.  *Sales price reflected below

   

    1. Package 1 (virtual):  5- 30 minute sessions online:  Includes 1x/week online session and exercise program for week emailed to you with samples of the moves. You will also record some of your workouts so we can discuss proper form and more. $115

    2. Package 2 (virtual): 10- 30 minute sessions on-line. Includes 2x/week online session and exercise program for week emailed to you with samples of the moves. You will also record some of your workouts so we can discuss proper form and more. $215

    3. Package 3 (in person)  5- 30 minute sessions at your home:  Includes 1x/week session and exercise program for week $145

    4. Package 4 (in person) 10- 30 minute sessions on-line. Includes 2x/week online session and exercise program for week emailed to you with samples of the moves. You will also record some of your workouts so we can discuss proper form and more. $270

 C..  Save on Beachbody programs, equipment and clothing--- click HERE to see the Deals. 

Contact me at info@coachcatrina.com to grab these deals! 

Thank you for stopping by

Thank you for stopping by my website.  It is in the process of an overhaul during the next month so please be patient with me.  While there will be no new posts please browse the posts here and if interested in the free budgeting guide or personal trainer/fitness coaching services please feel out the interest form.  

I can't wait for you all to see the new site!

Personal Training, Fitness Classes & Coaching Virtual and In Person

Thank you for stopping by.  I am here to help.  Whether you are local or far I can help you reach your goals.  Contact me for information on ay services you may be interested in.  

CIZE Review

What is Cize?  Why would I want to do it?  Is it for me?

CIZE is a professionally choreegraphed upbeat dance program led by Shaun T. If you are a fan of Zumba or WERQ you will love CIZE.  If you have never done a dance program but love to dance and don't want anyone watching then the CIZE program is perfect.  If you want to take a group class there is also CIZE LIVE which I happened to be certified to teach.

So the breakdown of CIZE:

1.  You don't have to be a dancer to have fun with this program.  This is a program that almost anyone will enjoy.  From beginners to advanced you will love this program.  I have seen grandmothers getting down with CIZE!

2.  The moves are broken down and easy to follow.  If you need longer to learn them you can take longer- if you master them quickly you can use the advanced option and move quicker through the dances.

3.  Calories burned!  Some of the dances are about 30 minutes some 55 but even in the 30 minute workout- I am sweating and scorching calories

4.  Nutrition!  You can't out exercise a bad diet and CIZE comes with a simple, but delicious, meal plan.  No overthinking and yes you get to enjoy those treats occasionally.


One Con- my husband refuses to even attempt this program.  I can not even get him to attend a live class I teach.  However, I have seen plenty of men stepping up and dancing their hearts out.

What are the unique benefits?

• CIZE helps you get fit in 4 weeks as you master professionally choreographed dance routines.
• Forget squats, lunges, push-ups, and boring cardio. CIZE is a thrilling and fun alternative to traditional exercise!
• Shaun T breaks down the freshest choreography step-by-step, move-by-move so that by the end ANYONE can bust out an impressive dance routine.
• You'll CIZE IT UP to the hottest music originally recorded by artists like Ariana Grande, Bruno Mars, Timbaland, Destiny's Child, and more!
• You'll be so focused on mastering the moves and having fun that you'll forget you're getting a cardio, core, and strengthening workout the whole time!

Here is a quick preview of CIZE




And here is a Short Sample of myself and my 3 year old CIZING it Up.  As I stated you don't have to be a professional and I am by no means one.  It is all about having fun!  Even in m live classes I tell the participants - I don't care if you are moving the same way (just don't run anyone over), I don't care if you are doing the moves exactly as long as you are moving- burning calories and having a great time then that is all that matters!

If you want to try this great workout and get fit with me- you can email me to JOIN THE OCTOBER TEST GROUP- starts October 5th!!  You will not only get the program but be coached on line by a certified instructor.  Email me at: info@coachcatrina.com or give me a shout out and let me know you are interested.  

Eating Healthy on a Budget

Eating Healthy on a Budget - Fast Food vs Restaurants vs Home Cooking

Fast food can be so tempting with the ease of being able to grab something on the run.  Moreover, you get it at a cheap cost which is an added bonus, but is it really worth your money? Especially once you come to know that eating healthy on a budget is not impossible to achieve?

Given the modern, fast paced lifestyles of many individuals, it is quite common that they have adapted to eating fast food. As its name implies, meals are made available in an instant. Quick and convenient, and favorable for everyone. Fast food is also a surefire fast way to put on extra pounds. These foods are usually high in calories, fat, sodium, and cholesterol. Too much can lead to various health conditions like heart disease, high blood pressure, and obesity. As affordable as it seems, fast food can take a toll on you and your family's well-being which you just can't afford.

On the other hand, some people who prefer eating at sit-down restaurants to avoid fast food think that they are healthier. This is not the case, because it's possible that you are consuming even more salt and cholesterol from food served in full-service restaurants than those meals you deem junk food. This was a discovery revealed by research team who recently analyzed data collected in the years 2003-2010 from the US National Health and Nutrition Examination Survey. The findings comparing fast food and restaurants were published in the European Journal of Clinical Nutrition, and the bottom line is they are both potentially harmful to health.

So now that fast food is out, restaurants can be worse, what are you left with? This only proves that home cooking is still the best and healthiest meals you can have! Budgeting does not necessarily mean having to sacrifice quality, nutrients, and the flavor of food. It's a matter of knowing exactly what to look for, which are mostly the things that are often overlooked. These are the same things that would allow you to do some quick and easy home cooked meals. The best grocery items to get when you're shopping on a budget include:


1. Low-fat milk - Milk is indeed expensive, but nothing compared to sodas, sugary juice, or energy drinks! Or use milk subsitute like Almond Milk.

2. Canola oil - A lot cheaper than olive oil, but one of the healthiest oils. It has the least amount of saturated fat and best used for fries, salad vinaigrette, and can substitute for butter when baking.

3. Whole chicken - Buying it whole is cheaper than buying parts of a chicken per piece, and you can use them to make a variety of dishes for the whole week.

4. Beans and Legumes - The frozen ones will be ok if  you can get them without any additives- otherwise stick with fresh if you can.  You can turn them into a main meal rather than just a side dish.

5. Brown rice - Dry brown rice is cheap yet is generous in giving you the benefits you can get out of whole grains.

6. Fruits and Vegetables - Choose produce that is in season, which is also when they are both affordable and most delicious! If you can grow these in your own garden, then the better quality and nutrition you will get.


Plan before you shop to avoid impulse buying, and do it in one place to save on gas and money. Buying in bulk may also save you money in the long run if it's non perishable or something you ca freeze. Think out of the box, literally, and choose whole unprocessed foods over those beautifully boxed and processed meals. Eating healthy on a budget can be fun with the amazing food items in store for you that are packed with nutrition, and incredibly delicious too!

As an added bonus: I just aw this video by Autumn Calebrese (creator of 21 Day Fix/Fix Extreme workout programs).  Showing how much you really do not save by grabbing fast food!

McDonalads -v Homemade

Cherries- How do you get the pit out of these things?

I don't know about you or your kiddos but we love cherries. However what I don't like is the pits. I don't have a cherry pitter and I never remember to grab one when I am at the store.

The other day I wanted to try a new recipe out and it was using the cherries. It wasn't like I could spit out the pit so I had to get inventive. I looked around my kitchen trying to figure out what I could use and found a cake frosting tip. I decided it was worth the shot to try- and it worked.

So here is my how to video on pitting the cherries and my delicious Chocolate Covered Cherries Recipe. Enjoy!!

CIZE it Up

Shaun T came out with a new program that literally anyone can do.  As you can see watching the video down below- I am not a dancer.  But I am having a blast with the workouts.  He goes through the steps in a series of 8 counts and breaks them down then each time you go a little faster and add more moves to the routine.  The last 3 minutes of the workout are called "CIZE IT UP" as this is when you put the moves to the tempo of a fun song and really work it.

I did a sneak peek for a month, which was one of the workouts.  I started the full workout program- which is only 4 weeks- yesterday.  Along with the workouts there is a nutrition book that makes it simple as to what to eat and how much.  No starving!  And it also has a weekend survival guide- yes you can have a drink and dessert.

I am also a CIZE ceritfied Instructor.  I may not be Janet Jackson's backup dancer, but I will have my class having fun and burning some calories!  Bonus:  There's an Ab workout that' 8 minutes but man does it work the core and yes- you CIZE IT UP.

My test group has started but if you want to join the CIZE Party send me an email and together we can do this.

Blog Trouble- But up again

I was having some serious problems with not being able to access my blog and then when I could I was not able to post- love 1st world problems.  LOL

That being said I have fixed the issues and am back.  Look for new recipes, workout videos, reviews, a free e-book, giveaways and more.

3 Day Refresh- My review

3 Day Refresh Review

What is it??

The 3-Day Refresh is a way to reset/refresh  your body in a fast clean way.  You can lose a few pounds safely and quickly without starving yourself and then turning around and quickly gaining back the weight.  It is also designed to help break bad eating habits.  I can not tell you how many time I hear people say they want to lose a few pounds to fit into the wedding dress better. or those shorts, bathing suit etc. Then they resort to a liquid or starvation diet- NO!  

The 3 Day Refresh is a SAFE, easy, GENTLE cleanse that can help boost energy, clean our system, lose a few pounds and give us  jump start to getting back on track with eating healthy and working out.   It's not a miracle pill or liquid diet but a clean eating nourishing refresh. 

It's a simple and gentle cleanse.  You drink your Shakology once a day, 2 vanilla protein drinks a day and a fiber sweep.  PLUS you drink your water and eat a variety of fresh fruits and vegetables and healthy fats throughout the day.  This enables you to keep your energy up and metabolism revved up.  While it is low calorie it's not unhealthily low and you are getting plenty of  protein and nutrients  through Shakeology, a Fiber Sweep drink, your Vanilla Fresh Protein Shake each day and healthy fats, fruits and vegetables. I will be honest I was leery about this being enough to keep me full let alone going.  Plus I am not a happy hungry person- LOL

I want to REFRESH!  Let's Do this!!

 

 

3 Day Refresh Review:  Meal Plan 

The plan is very simple and offers a variety of meal options.  Healthy doesn't mean bland and boring- there a re plenty of spice options and seasonings you can use.   So how does this work and what will I be eating?      

Here is the 3 day refresh and how your 3 days will go:

1. Wake-Up: Drink 8-12oz of filtered water.

2. Breakfast: Eat within an hour of waking.  You will have Shakeology AND some Fruit. 

3.Morning Tea: (Atleat 1 hour after Breakfast):  There is an optional Mid-Morning Tea Break of unsweetened Herbal or Green Tea (you can sweeten with Stevia)

4. Mid-Morning: (Atleast 1 hour after Tea).  You will drink the Fiber Sweep which is a safe, all natural digestive health drink.  It contains flax seed, chia seed and psyllium seed husk which promotes healthy digestion.

4. Lunch:(At least 1 hour after Fiber Sweep) You will  Drink your Vanilla Fresh which is a high-protein (20g), shake packed with nutrients and minerals,  You will also have a fruit, vegetable and healthy fat from the food list. 

5. Afternoon – Snack:   (Atleast 1 hour after lunch) Eat something from your Vegetable or if you juice there is a juicing option

6. Dinner: (At least an hour after snack) Drink your 2nd Vanilla Fresh plus a delicious meal from the dinner recipes lists (provided in your program)

 7. Nightly Tea-  (At least an hour after dinner)Enjoy  cup f unsweetened herbal or green tea before bedtime 

Are you seeing the hour theme? LOL

Here is a pic of a sample of lunch and dinner

Dinner:  Organic Vegetable broth with herbs, Vanilla Refresh ad Cucumber Tomato Salad

3 Day Refresh Review: My Review

I was really leery of doing this because, as I state above, if I am hungry I can be grumpy (my husband would say that is putting it nicely).  What I found was I was not starving at all.  I felt like I was eating constantly and of course drinking lots of water.  I was also worried my energy levels would be down an they were not.  I taught 2 Pilates classes and also did 2 21 Day Fix workouts.  What I got from the 3 Day Refresh was improved digestion, increased energy, bloating gone and some weight-loss. Personally I lost 4 lbs and 2.5" off my waist and hips.  And 2 weeks later it is still gone.

I would recommend the 3 Day Refresh to anyone ready to jump start into healthier eating habits and also for on ging maintenance and progress.  I feel you get the most when you have the vegan Shakeology (I prefer Chocolate) with it which is offered in the Challenge Pack.  You not only save money having it bundled but you continue with the Shakeology after to help keep you on the right course with healthy eating habits.  

MY RESULTS: 

4 Pounds and 2.5" gone

 

I am now moving onto a hybrid of the 21 Day Fix and throwing in the new CIZE program that is on sneak peek on Beachbody On Demand

You can try on demand free  for 30 days with a free account with me as your coach.

Anyone who purchases any challenge pack/fitness bundle is automatically eligible to be put into my support and accountability challenge group.  This group offers recipes, motivation, support and a group of like minded individuals also working on their goals.

Why motoryclists benefit from being fit.

Motorcycling, just like any other athletic sport, demands that the person doing it should be fit enough in order to overcome the challenges it comes with.  Having body strength and good cardio makes motorcycling more enjoyable and easier  By  body strength, it means all the body activities should be stable after and during motorcycling in order to make it easy. Motorcycling may seem an easy thing to do but, trust me; it is not as easy as it looks because it demands a lot of energy and concentration in order to be successful. The more fit you are, the easier motorcycling becomes and the more performance you will be able to bring out of your rides.

This is very evident from an hour ride through the twisty canyons where the physically fit riders get separated from the herd of those many riders who does not visit a fitness center even if to see a friend! They may not necessarily be technical riders but their elevated body fitness enables them to wade off fatigue which is a limiting factor to performance and which can be dangerous especially if one is riding at their full limits. Talking of fitness, the whole body needs to be balanced in order to make this a reality. For example, a strong upper and lower body enables one to ride for a longer distance without needing to stop as often because they've built the endurance to be comfortable on longer trips. 

Motorcycling fitness is advantageous when it comes to handling and controlling the bike. This is evident from the fact that a race bike at its full speed can be very difficult to handle especially while negotiating bends and when in very rough terrains thus for this reason, motorcycling calls for a physically fit rider as opposed to a very good rider who does not have enough practice towards body fitness. various workouts like Cardio fitness is good since it is determined by one’s ability to do work and hence building one’s cardiovascular strength needs a sustained exercise. As is said, a journey of a thousand kilometers begins with a step, it is recommendable to begin your workouts with simple steps then increase it progressively until it is at its maximum.

Naked Burrito Recipe

This weekend we celebrated our "nieces" first birthday which happened to be on Cinco De Mayo. A delicious meal was catered featuring naked burritos. I love them! Here is the recipe:  (forgive the typo I just caught in the photo)

Ingredients
2 -3 lbs boneless skinless chicken or steak
1 (8 ounce) can black beans
southwest seasoning
cilantro lime rice (recipe below)
Shredded queso cheese or cheese you prefer
Shredded Lettuce
Diced Tomato
Salsa or Pico De Gallo

Directions:

CILANTRO LIME RICE:
Ingredients:

1 cup extra long grain rice or basmati rice
1/2 lime, juice of
2 cups water
3 tbsp fresh chopped cilantro
1 tsp vegetable oil

Southwest Seasoning:
21 Day Fix Southwestern Seasoning (from 21 day fix)

1 Tbsp chili powder
2 tsp ground cumin
1 tsp coriander
1/2 tsp onion powder
1/2 tsp garlic powder
1/2 tsp dried oregano
1/2 tsp smoked paprika
1 tsp sea salt Directions:

In a small heavy pot, add rice, water and cook according to package directions. Do not use any butter or oil smile emoticon

In a medium bowl, combine chopped cilantro, lime juice, cooked rice and oil and toss until completely mixed.

While rice is cooking cook chicken or steak with southwest seasoning (recipe below) and abuot 1/2- 2/3 cup water.
Cook the beans.
Dice up chicken/steak
IN a bowl put some rice on bottom then beans- chicken/steak, lettuce, tomatoes, salsa.
You can use a small amount of sour cream or substitute plain greek yogurt for a topping too. Or add some fresh guacamole
ENJOY!



Mix all the ingredients together.

Lemon Chicken and Veggie Skewers

As grilling season is back (even though we grill in winter) I thought it would be nice to share one of my favorite Skewer recipes.  You can also  make this with steak if you prefer.

Ingredients:

• 3 garlic cloves, crushed
• 1 teaspoon olive oil
• 1 1/2 tbsp Dijon mustard
• 2 tbsp fresh lemon juice
• 2 tsp oregano (or 1 TBSP fresh)
• 16 oz skinless boneless chicken breasts, cut into 1-inch cubes
• 1/2 red onion, quartered and layers separated
• Veggies of your choice.  (Green/Red/Yellow Bell Peppers; cherry tomatoes, mushrooms, etc)
• 4 skewers (metal or if wood soak them first)
• Sea Salt and Pepper to Taste (I use very little maybe pinch of salt and 1-2 tsp pepper)

Directions:

Combine garlic, oil, Dijon mustard, lemon juice and oregano, salt and pepper in a medium bowl. Place chicken or steak in air tight container or gallon sized ziploc bag and pour the marinade over.  Refrigerate overnight.



Layer chicken, onion and veggies on the skewers.

Turn grill on Med-High and once heated spray the grill lightly with non stick grill spray.
Grill skewers about 5-7 minutes on each side, or until the center is no longer pink.

Moms it's ok to take time for you!

I used to live with the thought that I needed to take care of my family but in the end would neglect me.  Bad idea!  I realized the more I neglected me the "worse" I became as a mom, wife, sister, friend.  It is not selfish to take time to care for you and I think too many moms feel this way.

Moms think so much of their family that they forget about their own well being. They do not see themselves as a prime aspect. They think of the family; as long as everyone else is happy, then they are happy. This is selfless, but it is not surprising since it is has always defined the quintessential female parent. After a long day of work, she will go back home to take care the kids and fuss over her husband. As a mom, this is noble and oh so endearing. However, you need to remember that in the grand scheme of this, you matter. You therefore need to think of yourself more, because surely you deserve that, at least.

Health and fitness and moms are three things that remain irrevocably tied. Think about all the days that you spend working, in the office and at home. The level of stress it can cause is incredible. However, there is an advantage in finding a way to unwind, and this has nothing to do with a glass of wine or even the television set. You need something more intensive to relax your muscles and relieve tension that has been building up for seemingly ages. A little exercise goes a long way in helping you face each arduous task with joy.

Your ultimate goal is to be a better mom, friend and wife. Concentrating on your health and fitness gives you the motivation to keep at it. Studies show that exercising, resting enough and eating right, not only boosts your health but also improves your moods. In addition, if you are a new mom, exercises will help you avoid the attendant increase in weight and the baby fat that comes along with it.

There is nothing to lose and a lot to gain from thinking of your own self. You deserve it. Your family deserves it too. Think of it this way, if you are unhappy, they become unhappy.

Szechwan Stirfry with Brown Rice:

serves 4

Ingredients

1lb  beef, flank steak, extra lean, raw 
2 TBSP reduced sodium soy sauce 
1 teaspoon honey
2 teaspoon sesame oil
1/2 teaspoon cayenne pepper, ground
4 teaspoon garlic, chopped
4 teaspoon ginger root, fresh
1 1/2 cup red bell pepper, cut in strips
1cup snow pea pods, fresh or frozen
2 cup instant brown rice, uncooked

Preparation:
** Prepare rice per package directions.

- Cut beef across the grain into 1/8 inch thick strips and place in a shallow dish.
-- Combine soy sauce and honey in a bowl and pour over meat strips, tossing to coat.

-- Heat oil in a wok or heavy nonstick skillet over high heat. Add cayenne pepper, garlic and ginger and sauteé for 30 seconds. Add bell pepper and snow peas and stir fry 3 minutes; remove vegetables from pan. Stir fry beef strips 2-3 minutes, until cooked throughout. Return vegetables to pan and continue to cook until heated through

-- place rice on plate and top with stir fry

Why runners need to add strength training

Why Runners Need To Add Weight Training To Their Fitness Regime

As a runner who has had her far share of injuries I felt the need to address the importance if adding in weight training to your running regimen.

Today, runners need to do more than just their run. They need to be athletic and strong. If they are not, they can easily get injured even if they practice good running form. Some injury statistics out the annual injury rate for runners as high as 66%. This is much higher than professional football.

However this rate can easily be decreased by one simple step- Adding Weight Training.  Running and weight training go hand in hand. Whether the goal is simply to run easier or to get faster in the next race, adding a few weight training sessions to the fitness regime can be very helpful for runners.

 Here are some of its benefits.

•  Drop In Hazardous Injuries: The best and easiest way known to the minds of mankind to strengthen and build the body is by weight raining. While doing so, the body will work not just the muscles, but ligaments, tissues and tendons that can help mitigate the chances of injuries. 

• Better Bone Density: Weight lifting also helps to alleviate the chances of acquiring fractures or osteoporosis in bones. While running is a good way to keep bone density high, weight training is the overall better option. This is because running breaks down the muscles in the body, while weight training is the way to build body tissues. 

• Muscles Burn More Calories: Weight training helps the body burn more calories. It improves the overall metabolic rate, making the body feel light. The body burns more fat during rest and activity, making it more efficient on the road.

•  Increases Endurance And Overall Performance: It helps the body of the runners, marathoners and sprinters better deal with the stress of running. It enables the muscles to perform better and for a longer period of time before getting tired, which in turn helps to maintain the proper running form. Turn weaknesses into strengths- add weight training to the fitness regime!

Taco salad- 21 Day FIx Approved

I love Mexican food and while doing the fix knew I needed to hit the spot so I made this delicious recipe.  

 
21 day fix taco salad:

Ingredients:

2 green — A mixture of lettuce, onions & tomatoes
1 Red — Lean ground turkey (with taco seasoning- see below)
1/2 Red- non fat plain greek yogurt in lieu of sour cream (optional)
1 Blue — Low fat cheese
1/2 PURPLE — all natural Salsa or pico de gallo
Taco seasoning
1 Tbsp chili powder
2 tsp ground cumin
1 tsp coriander
1/2 tsp onion powder
1/2 tsp garlic powder
1/2 tsp dried oregano
1/2 tsp smoked paprika
1 tsp sea salt

Mix all the ingredients together.  Enjoy!  Serves 1

Women and strength training

Beachbody writer Whitney Provost gives you some great tips on how to get those sexy abs and I know that may not be everyone's goal but it is worth reading.  It is  also about eating the right foods to obtain your weight loss goals.   

Many women believe that the only way to lose weight is to do cardiovascular (aerobic exercise). So they jog or take aerobics classes five times a week. Eventually, though, they notice that while their bodies are a little smaller, there are still a lot of flabby and jiggly bits. Sound familiar? Aerobic exercise is important for good health, but it’s only half of the equation. Keep reading for the other half.
For optimal fitness, longevity, and a lean body, weight training is essential. If you avoid pumping iron because you’re afraid of getting “bulky,” then you’re missing out on one of the best fat-burning methods around.
When you’re weight training, you shouldn’t rely exclusively on the scale to gauge your progress. You can use a body fat tester or a tape measure to track how many inches you’re losing. The size of your body will shrink as you shed fat and build muscle, but your weight may not change as dramatically as you expect. Besides, what’s more important, the number on the scale or how you look in your skinny jeans?
If you’re still not convinced that you need to lift weights, here are 10 reasons you should reconsider.
1. Burn more fat. Researchers at Tufts University found that when overweight women lifted heavy weights twice a week, they lost an average of 14.6 pounds of fat and gained 1.4 pounds of muscle. The control group, women who dieted but didn’t lift weights, lost only 9.2 pounds of fat and gained no muscle. When you do an intense weight-training program such as ChaLEAN Extreme, your metabolism stays elevated and you continue to burn fat for several hours afterward. During regular cardio exercise, you stop burning fat shortly after the workout.
2. Change your body shape. You may think your genes determine how you look. That’s not necessarily true. Weight training can slim you down, create new curves, and help avoid the “middle-age spread.” Just look at the amazing body transformations of the women who’ve completed P90X. Dropping only 3 percent of your body fat could translate into a total loss of 3 inches off your hips and thighs. And no, you won’t bulk up—women don’t have enough muscle-building hormones to gain a lot of mass like men do. If you keep your diet clean and create a calorie deficit, you’ll burn fat.
3. Boost your metabolism. The less muscle you have, the slower your metabolism will be. As women age, they lose muscle at increasing rates, especially after the age of 40. When you diet without doing resistance training, up to 25 percent of the weight loss may be muscle loss. Weight training while dieting can help you preserve and even rebuild muscle fibers. The more lean mass you have, the higher your metabolism will be and the more calories you’ll burn all day long.
4. Get stronger and more confident. Lifting weights increases functional fitness, which makes everyday tasks such as carrying children, lifting grocery bags, and picking up heavy suitcases much easier. According to the Mayo Clinic, regular weight training can make you 50 percent stronger in 6 months. Being strong is also empowering. Not only does it improve your physical activities, it builds emotional strength by boosting self-esteem and confidence.
5. Build strong bones. It’s been well documented that women need to do weight-bearing exercise to build and maintain bone mass, and to prevent osteoporosis. Just as muscles get stronger and bigger with use, so do bones when they’re made to bear weight. Stronger bones and increased muscle mass also lead to better flexibility and balance, which is especially important for women as they age.
6. Fight depression. You’ve probably heard that cardio and low-impact exercises such as yoga help alleviate depression, and weight lifting has the same effect. The endorphins that are released during aerobic activities are also present during resistance training. Many women find that regular strength training, in conjunction with psychological treatment, helps lessen their depression symptoms substantially.
7. Improve sports fitness. You don’t have to be an athlete to get the sports benefit of weight training. Improved muscle mass and strength will help you in all physical activities, whether it’s bicycling with the family, swimming, golfing, or skiing…whatever sport you enjoy.
8. Reduce injuries and arthritis. Weight lifting improves joint stability and builds stronger ligaments and tendons. Training safely and with proper form can help decrease the likelihood of injuries in your daily life. It can also improve physical function in people with arthritis. A study conducted at the University of Wales in Bangor, United Kingdom, found that mildly disabled participants who lifted weights for 12 weeks increased the frequency and intensity at which they could work, with less pain and increased range of movement.
9. Get heart healthy. More than 480,000 women die from cardiovascular disease each year, making it the number-one killer of women over the age of 25. Most people don’t realize that pumping iron can also keep your heart pumping. Lifting weights increases your “good” (HDL) cholesterol and decreases your “bad” (LDL) cholesterol. It also lowers your blood pressure. The Journal of the American Medical Association reports that people who do 30 minutes of weight lifting each week have a 23 percent reduced risk of developing heart disease compared to those who don’t lift weights.
10. Defend against diabetes. In addition to keeping your ticker strong, weight training can improve glucose utilization (the way your body processes sugar) by as much as 23 percent. According to the Centers for Disease Control and Prevention, 16 weeks of strength training can improve glucose metabolism in a way that is comparable to taking diabetes medication. The more lean mass you have, the more efficient your body is at removing glucose from the blood, which can reduce complications from diabetes or even help prevent type 2 diabetes in the first place.

Find your motivation- it may change daily

Today's been a hard day for me. 7 years ago I lost my dad at age 60 to Cancer. I was 35 weeks pregnant and  had hypermesis. I wasn't suppose to travel but got the ok to obviously get down to VA to see my dad, but we had to cut the trip into 2 day per the doctor. 3 hours before we made it I got the call my dad passed. I was heartbroken- not only did I not get to say goodbye he never got to meet my first child and his only granddaughter. Cancer truly sucks!

Anyway growing up my dad was a big runner and I hated running. I've now become a runner so today I hit the road and run for my dad. I know he's up there In heaven running with me. I love you dad and miss you- this runs for you.

Pumpkn Pie- 21 Day FIx Approved

In honor of PI day here is a healthy pumpkin pie- 21 day fix approved

Ingredients:
* 1 green container canned pure pumpkin
* 1 egg, beaten
* 1 tsp pumpkin pie spice
* Optional stevia for sweetner- I use about a 1/4 tsp

Instructions:

* Mix all ingredients in bowl.
* Spray 16 oz ramekin with coconut oil.
* Pour mixture into ramekin.
* Microwave for 5 minutes or until top of "pie" is no longer wet.

Serve.
Can add toppings like: pecans
Or walnuts, honey, maple syrup

1 green
1/2 red
Optional 1/2 blue (nuts)

Fitness Challenge Interest Form

Accountability Group

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Email Address *
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First Name *
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Preferred Method of Contact *
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What are your fitness goals? *
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• Lose Weight
• Tone Up
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Have you participated in one of my Facebook Challenges before? If so which one and when?
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What are the reasons you want to get in shape and/or lose weight? Please be very detailed in explaining why you want this change. *
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Do you currently workout? *
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If yes what do you currently do: how often and how long?
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What types of exercises are you naturally drawn to? *
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How many minutes a day can you and are you willing to commit to exercise? *
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Do you have any physical limitations/injuries I should be aware of? *
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What are your current eating habits? *
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Do you have any food preferences? *
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How would you describe your "bad" eating habits?
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What are your biggest struggles when it comes to living healthier? *
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• Eating Properly
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Do you currently own any in-home workout programs? If so which ones? *
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Please make sure we are friends on Facebook. This is critical as I will need to be able to contact you to discuss your goals further
www.facebook.com/TrinaSchnur
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How much weight do you want to lose over the next 3 months? What are your current health/fitness goals? *
Is it just to lose # amount of weight or to run a 5K, lift X amount, etc.
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Thank you for being open and honest in your answers. You will get an honest recommendation from me based on your responses. If there is anything else you would like to share with me please do so below. You can't tell me too much. Your success is based upon us starting out right.
Have a great day!
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