Insanity Max 30 Update!

So I'm finished with week number 2 of Shaun T's new program Insanity Max 30,  and the program is as advertised! I was a bit skeptical when I ordered it but after the 3rd workout I knew I was in for a special treat! Each day your challenged to push yourself to the MAX and record the time you "Maxed Out". I now find myself looking to better my time each workout and it really makes you work that much harder.

                                                     

I thought I was pretty decent with my cardio but the Sweat program proved otherwise. Started off pretty strong but at 12;15 The combination Squat Double Jab took it's toll. I took about a 40 second rest and got right back in it and was able to finish the 30 minutes. The next time I might not be so aggressive the first round!

Tabata Power was a whole different ballgame. This particular workout will test your triceps to no end! Between the plyometric push-up hops to the three combinations of dip exercises my triceps were toast! But I gotta say loved it. It's a challenge and one I gladly accept. So here is the result of my second go around!

Yes I was so intent on making it the full 30 minutes I ended up Maxing Out 2 minutes earlier due to a wicked abdominal cramp most likely from the 6 different combination of abdominal destruction beforehand! The Friday Fight disc is probably one of the most difficult workouts in the series and will test you no doubt! If you have not pushed yourself through the week then your gonna be in big trouble I promise! I am so excited heading into week 3 and once finished will be posting an update and some pictures of my progress! If your an athlete and are looking to change up your routine and want results then this program is for you! Message me for more information and I would be happy to get you started!

Planking

Everyone from athletes to those simply interested in developing core strength to alleviate lower back pain can benefit from incorporating plank exercises into their workouts. The plank can be performed from a front-lying or side-lying position, depending on which muscle groups you’d like to focus on. Always perform a brief dynamic warm-up consisting of walking or other light aerobics to prepare your muscles before jumping into plank exercises.

The Right Way to Plank

Front plank is performed by lying face down on the floor with your legs extended and together and your elbows set on the floor directly under your shoulders. Lift your torso and thighs off the floor so that your weight is on your elbows and toes. You should create a straight line throughout your torso and thighs. Hold this position for 10 to 60 seconds. For side plank, lay on your side with both legs extended and stacked atop each other with your bottom elbow on the floor under your shoulder. Lift your torso and thighs so your weight is on your elbow and feet and hold that position for 10 to 60 seconds, switching sides on the next set.

Safeguards Your Spine

Front and side planks develop isometric strength in your core muscles, which means that they improve the ability of your muscles to hold a static position over time. Front and side planks challenge your muscles to maintain your body a static position against gravity. This is similar to how they have to work to maintain proper posture when you’re standing or sitting. As a result, consistent front and side planks can help reduce your risk of lower back pain due to poor posture.

Hits Multiple Core Muscles

Although focus tends to falls on the abdominals, there are a number of other muscles in your core essential for maintaining proper posture. Your obliques, glutes, hip flexors and hip abductors also work to keep your spine properly aligned. The front plank primarily strengthens your abdominals, but also develops your obliques and your hip flexors. Not only do the hip flexors play an instrumental role in maintaining proper posture, but they help ensure you’re able to walk, run and jump correctly. During the side plank, the obliques become the primary muscle worked, and your glutes and other hip abductor muscles on the outside of your upper thighs are recruited to keep your leg from collapsing to the floor.

Easy to Change it Up

Planks can be easily modified to reflect your training status. Those who need to work up to doing the traditional versions of the front and side plank can begin by doing the exercise from the knees instead. If you want to increase the difficulty of the exercise, you can do so by placing sandbags on your hips or having a partner press down on your hips. You could also lift one foot off the floor during the front plank or your top leg when performing the side plank.

No Gym Necessary

Because you’re using your own body weight as resistance, you don’t need any exercise equipment to perform either the front and side planks. An exercise mat may be more comfortable, but all you need is a soft floor surface, which means you can do the exercises nearly anywhere. This also means you can easily incorporate them into a home workout program or simply an exercise to do before you go to bed each night to keep your major core muscles strong.

If you've ever done a beachbody program you will notice that there are multiple exercise's that incorporate planks.If your looking to strengthen your core or just all around better your general health I can get you started with a program to fit YOUR specific needs. Just fill out my FREE fitness assessment today to get started. What a great time with the holidays to treat yourself to the gift that keeps on giving!

Thanksgiving Dos and Don'ts

Well we are getting to that time of the year where most of us look forward to spending time with our families and friends and of course plenty of FOOD! You've spent the year completing your fitness program and following the meal plans to the "T". I have some helpful dos and don'ts that will help guide you through without feeling guilty. This article and many more are always available on your Team Beachbody account. If you don't have one please feel free to fill out the free fitness assessment form and I will get you set up!

Countdown to Thanksgiving: Dos and Don’ts for Filling Your Plate

I know you’re probably going to eat more on Thanksgiving than you would on most Thursdays. And, I understand. It’s one of my favorite holidays too! I want to eat all my favorites (stuffing, sweet potatoes, pumpkin pie…), but I also don’t want to wake up the next morning and feel like I’ve undone my progress. Of course, if you’ve been exercising and eating right, one day won’t undo all the work you’ve done. But, as we head into winter, it’s easy to fall off the horse and really struggle to get back on. So, with that in mind, I snapped these photos during Autumn Calabrese’s most recent video shoot to help you plate your Thanksgiving meal.

The Typical Plate
Honestly, this is kind of what it looks like when I usually eat Thanksgiving dinner. But, after watching Autumn’s video, I learned where I was going all kinds of wrong. First off, where are the greens? And, secondly, this plate is filled with so high in carbs and sugar, it’s no wonder I always want to nap after dinner.

Approximate Nutritional Information for the typical plate:

Our Registered Dietician, Ani Aratounians weighed in on my typical Thanksgiving plate. “It’s high in carbs and there’s lot of sugar and fat. Especially saturated fat. There’s butter everywhere and hardly any fiber. After eating this plate, you’ll feel stuffed and bloated.” And this doesn’t even take into consideration the pie. Or the wine. Or seconds…or thirds.

The Revised Thanksgiving Plate

One easy way to totally redo your Thanksgiving plate (and still have all your favorites) is to start with the green veggies. Put the green beans and the salad on your plate first. Then, add the turkey (aim for the the skinless pieces if you can find them), and then add on your other favorites.

Approximate Nutritional Information for the revised plate:

The calories aren’t low, but they’re much more reasonable than the first plate. Aratounians’s thoughts on this plate were much more positive. “This is much higher in vitamin and mineral content, and antioxidants. Overall, this is much more balanced for your blood sugar with the protein and fiber balancing out sugar content. And, I can’t help but notice that it’s a much prettier plate!” She recommends, if you are going to go for seconds (and really, who isn’t), go for the greens and protein (again, ideally, without skin).

I hope that this comparison will help you come Thanksgiving! Let me know, will you consider trying the “revised plate” approach?

Inflatable 5 K

I had found an advertisement on facebook for one of the Insane Inflatable 5 K races and decided to sign up for it. To my amazement I had a fantastic time! The Insane Inflatable 5K -- a new dynamic and extreme obstacle race, made up solely of inflatable obstacles -- will challenge you, surprise you, and leave you bouncing back for more! We didn’t just throw together a couple slides and bounce houses – we took imagination, creativity, and a collection of notes on bar napkins, and went to the leading manufacturer of custom inflatables. We told them, "Throw out the rulebook, we want to go extreme and INSANE!” This race was so much fun that I can't wait for the next event in my area. Here is a few pictures of some obstacles that we had to complete.

We ended up finishing 3rd place and 4th place overall in the first wave! I talked with quite a few participants afterwards and we all agreed at how much fun and the uniqueness of the obstacles. If your interested in running one of these races with our team message me and I will add you to my group and keep you posted when the schedule is released. 

Glazed Yams

Check out this healthier version of glazed yams!

Countdown to Thanksgiving: Glazed Yams with Cinnamon and Nutmeg

By making a few substitutions to this classic fall side dish, we’ve made it healthier without sacrificing the flavor.

Total Time: 1 hr. 10 min.
Prep Time: 10 min.
Cooking Time: 60 min.
Yield: 12 servings, 2/3 cup each

Ingredients:
2½ lbs. medium yams, peeled, cut into 2-inch pieces (about 8 cups)
1 tsp. sea salt, divided use
2 tsp. grated orange peel
2 Tbsp. 100% orange juice
1 Tbsp. fresh lemon juice
3 Tbsp. butter, melted
2 Tbsp. raw honey (or maple syrup)
½ tsp. ground black pepper
½ tsp. ground cinnamon
¼ tsp. ground nutmeg

Preparation:
1. Preheat oven to 350° F.
2. Arrange yams in 13x9x2-inch glass baking dish. Season evenly with ¼ tsp. salt. Set aside.
3. Combine orange peel, orange juice, lemon juice, butter, and honey in a small bowl; whisk to blend.
4. Pour orange juice mixture over yams; toss to coat.
5. Sprinkle evenly with remaining ¾ tsp. salt, pepper, cinnamon, and nutmeg.
6. Bake yams, stirring occasionally, for 50 to 60 minutes, or until fork tender.

Dragon Boat With 352!

I must say when I decided to become a beachbody coach 2 years ago I really didn't know what was in store for me. Since that time I have become an avid obstacle course racer, started my own 352 Fit Club, and have been building a team of coaches under me with the same goals and visions as myself. Together this team is accomplishing amazing things and this Saturday was no different. We had been looking for something a little different to test our skills and endurance and decided to enter the Lake Hernando Dragon Boat event in our local area. Two reasons for this choice one, we have never done anything like it and two the proceeds go to our local food bank. Now for the details!! We did a practice session Wednesday evening and it turns out we weren't half bad! We picked up on the commands pretty quick and we did an actual practice run with a professional coach and steerperson. On to race day and our first heat. We were in the mixed (men and women) 10 person open division and there were 5 boats. We were a little slow off the start as none of us heard the horn. We ended up finishing second place at 1:54. We were happy but felt we could do better. The next heat we were pitted against some better competition and we stepped it up finishing 3rd at 1:46. We knocked 10 seconds off of our first run and were excited! Could this be a Cinderella story in the making? On to the 3rd heat we go and let me tell you we left nothing on the table everyone giving 100%. We finished 4th place at 1:47 but earned a lot of respect for our determination and endurance. I am so proud of my 352 Fit Club group as not only are they committed to ending the trend of obesity but are leaders and role models for others. We hold free classes every Tuesday evening at 7PM and offer live Insanity classes on Wednesday and Saturday. If you need a free Team Beachbody account fill out my fitness assessment or message me and I will get you started. Join our team of dedicated fitness enthusiast and be part of something special!

Chicken Pizza

BAM! Here is a recipe for a Chicken Pizza which can be found on your Team Beachbody page. WHAT!! You don't have one? Fill out the free fitness assessment form and I will set you up with yours today. More recipes like this plus access to beachbodys personal trainers and programs.

This healthy homemade pizza is topped with lean chicken, fresh ingredients, and a touch of Parmesan cheese.

Total Time:​ 18 min.
Prep Time:​​​ 10 min.
Cooking Time:​ 8 min.
Yield: 8 servings

Ingredients for Pizza Dough:
¼ oz.​​​​ active dry yeast
1 cup​​​ warm water (100 – 110° F.)
2 tsp.​​​​ sugar
3 – 3¼ cups ​​​whole wheat flour, divided use
½ tsp.​​​​ fine sea salt (or Himalayan salt)​
2 tsp.​​​​  olive oil, divided use

Ingredients for Pizza:
½ cup all-natural pizza sauce, no sugar added
½ cup shredded mozzarella cheese
2 Tbsp. grated Parmesan cheese
4 oz.cooked chicken breast, boneless, skinless, shredded
1 cup cherry tomatoes
¼ cup thinly sliced mushrooms
2 cups fresh arugula

Preparation:

For Pizza Dough:
1. Place yeast, water, and sugar in a medium bowl. Let stand for 10 minutes, or until yeast becomes foamy.
2. Combine 3 cups flour and salt in a small bowl. Gradually add flour mixture to yeast mixture. Mix with clean hands until mixture does not stick to your hands. Add additional flour if needed. Roll dough into a ball. Brush with ½ tsp. oil. Place in a bowl; cover with a towel. Let rise for 2 hours.
3. Punch down dough to remove air; knead and roll into a ball. Brush with ½ tsp. oil. Place in a bowl; cover with a towel. Let rise for an additional 2 hours.
4. Preheat oven to 450° F.
5. Roll dough until it will no longer stretch. Let rest for 5 minutes. Continue to roll until it reaches your desired diameter, about 10 to 12-inches, and about ½-inch thick. Place on baking pan lightly coated with spray.
6. Brush with remaining 1 tsp. oil.

For Pizza:
1. Spread pizza dough evenly with pizza sauce, stopping ½-inch from edge.
2. Top evenly with cheeses, chicken, mushrooms, and tomatoes.
3. Bake for 14 to 18 minutes, or until crust is golden.
4. Top with arugula.

Beachbody Fit Club

Wow ! We had one of the biggest crowds in quite some time for our weekly "Fit Club" workout at The 352 Fit Club. I started this club 2 years ago with the hope of offering free workouts to the public and have watched it grow steadily. Now it may not have grown as fast as I wanted but I have found that I can inspire others to get out and get fit and help end the trend of obesity. Our classes are always free and we feature a different Beachbody program every week to keep it fresh. We even have occasional Shakeology sampling for those that choose to try it. If your ever in the Citrus County area look us up at www.meetup.com/352-fit-club or www.352fitclub.com. We meet Tuesday evenings at 7pm in the Dance Dynasty Building on Homosassa Trail.

We also offer some other outdoor activities like Live Insanity classes, or occasional obstacle course training at one of the local gym's here in our area. Feel free to message me if you'd like to join us were happy to have more people in our Fit Fam!

Clean Eating Basics

Clean Eating Basics

November 7,2014

I know many people struggle with the nutrition aspect of weight loss and health. Here are some basic tips to get yourself on the right track to eating for your best self! Anyone, feel free to add your own tips, as well :)

√ Eating 4-6 small meals a day is usually better than 3 large meals.

√ The less ingredients something has, the better - and if there are ingredients you can't pronounce or don't know of, it's best to steer clear.

√ Keeping yourself hydrated is so important! Drink at least 64 ounces per day!

√ Eat breakfast within an hour of waking up each day.

√ Avoid WHITE! This includes white sugar, white flour, and white bread.

√ Get enough fruits and veggies per day!

√ It's best to cut out most (if not all) soda, high-calorie juices, and limit alcohol consumption (for optimal results).

√ Keep in mind proper portion sizes. You may think you're eating the right foods, but if your portions are out of whack, it's counterproductive.

√ Get in 2 servings of healthy fats per day - canola oil, flaxseeds, salmon, hazelnuts, olive oil, etc.

√ When dining out, look for items that are "baked", "grilled", "dry-sauteed", "broiled", "roasted", "poached", or "steamed".

√ Avoid: "breaded", "au gratin (with cheese)", "casserole", "carbonara", "creamy", "sauteed", "tempura", "gravy", "fried", or "bisque".

Drinking Shakeology will supply you more than the minimum daily requirement of fruits and vegetables in just one shake!

Fill out my free fitness assessment today and I will set you up with your FREE team beachbody account!

Organic Peanut Butter and Jelly Pancakes!

Organic Peanut Butter and Jelly Pancakes Recipe

For those of you who are constantly craving something sweet and “pancaky” in the morning, here’s a super delicious pancake recipe. Not only it tastes wonderful but it’s full of protein, is gluten-free and grain-free. An awesome recipe that your kids will love.

Photo from Whole Lifestyle Nutrition

You’ll need:

• 1 Cup of Organic Almond, Peanut or any other Nut Butter
• 4 Organic Eggs
• 1 Tablespoon of Vanilla Extract
• 1/4 cup of Organic Greek Yogurt
• 2-3 Tablespoons of Organic Strawberry Jam
• Organic Agave Syrup
• Organic Coconut Oil

Directions:

1. Mix the eggs, almond/peanut butter, greek yogurt, vanilla extract and the strawberry jam in a small bowl.
2. Blend everything together using a whisk.
3. Preheat a skillet to 350º F.
4. When the skillet is hot, add some coconut oil to lightly cover the bottom of skillet.
5. Pour batter into skillet and cook on both sides until lightly golden brown.
6. If needed, add agave syrup or more strawberry jam on top

 This along with my Shakeology is the perfect way to start off your day especially if you have a long run planned. I have found that it really keeps me fueled during my run which is important. For a free team beach body account fill out my free fitness assessment form and I will get you started right away!

My Trifecta Journey

Hey all! I have  returned from my 10 days in beautiful South Carolina where I participated in the Spartan Beast obstacle course race. I had a great time with my partner who just happens to be my better half as we were able to find some beautiful trails to train on before the race. This will be our 4th race of the year but our first beast and we both will be earning our first Trifecta! This consists of completing a Sprint 3+ miles and a Super 8+ miles and a Beast 13+ miles all in the same calender year. The race started off a chilly 41 degrees and didn't disappoint! We immediately encountered up hill terrain and obstacles. This was followed by a stretch of running and we hit the muckiest barbed wire crawl I have ever done.We continued on at a great pace under 10 minute miles and then BAM! I did the tire pull and on the last yank pulled really hard to get done fast and stood up started running and I got the worst abdominal cramp EVER! I fought this thing 10 minutes screaming rubbing yelling trying to get it to go away. Here's the funny part it brought me down to one knee and as my spouse was standing in front of me people were stopping and yelling at me DID SHE SAY YES!! They thought i was proposing to her!! I yelled back she said yes 30 years ago!! We both got a kick out of it and finally were able to continue. I hit the atlas carry and all was well till the second step. If you have been following me you know i have been fighting severe sciatica on my left side and after the second step I wasn't the same. I struggled terribly to run especially up hills. I pushed really hard to get through and then my spouse suffered an injury to her I T band. We both carried each other through the pain and kept going telling stories and trying to stay positive. We hit some pretty nasty mud that you could barely move through and then took a quick break. The spear throw was different than other Spartan races as they decided to put a tether on the spear. I didn't like it and it cost both of us 30 burpees due to catching our hydration packs. Well moving on we hit the rope climb and by far this was the worst we had ever encountered. These ropes were covered in mud and grip was all but non existant. We finished with a time of 4 hours 20 minutes but the key here was we finished. So proud of what both of us had accomplished and I believe that our training with Beachbody programs and supplements was definitely key to our success. I plan on starting a Hybrid workout with P90X3 and Insanity Asylum for next years races and my goals are to be top 3 in my age group all 3 races. Here are some pictures from training and from the event. Please feel free to message me for more information on our programs and supplements or you can even get a free fitness assessment just click on the above tab!