January, 2011 | The Cycle Project

Archive for January, 2011


Quinoa and Winter Squash Salad

This recipe is another great way to enjoy protein-filled quinoa. Winter squash combined with celery, onion and parsley makes a healthy and comforting side dish.




Servings: 10

Here’s what you need:

  • 2 yellow onions, diced
  • 4 celery stalks, diced
  • 4 carrots, diced
  • 2 cups diced squash, butternut or any other fall or winter squash
  • 1 Tablespoon olive oil
  • 1 Tablespoon brown rice syrup
  • dash of freshly ground sea salt
  • zest and juice from 1 lemon
  • 2 cups filtered water
  • 1 cup quinoa
  • 4 sprigs of parsley, finely minced

Preheat oven to 400 degrees F.

Place the onions, celery, carrots and squash in a large bowl. Mix in the oil and syrup, then sprinkle the salt and lemon zest.

Mix until well combined and then place on a shallow baking dish.

Cover the dish and bake for 40 minutes.

After 40 minutes remove cover and cook for another 15 minutes.

While the vegetables are in the oven, put the quinoa and water in a saucepan, cover and bring to a boil over medium heat. Cook for about 25 minutes over low heat, until the water is absorbed.

Combine the vegetables and cooked quinoa together with the lemon juice and parsley. Serve warm or chilled.

Nutritional Analysis: One serving equals: 95 calories, 1g fat, 19g carbohydrate, 2.5g fiber, and 4g protein.


You’re In Charge

While there are many things in life that you do not have direct control over, what ends up in your mouth is not one of them! You control what you eat. Instead of wolfing down extra-large portions, chose wisely and your body and waistline will thank you for it. Couple this with a regular fitness routine, and you’ll find that reaching and maintaining your goal weight is easier than ever.


Complex is Best

Wait! Don’t just skim this post to see which exercise I’ve declared the best. Get the whole story.

I’m often approached and asked to pin down a single exercise as the one that will help lose the most fat and sculpt the quickest. That’s not an easy question to answer.

You see, I’m very aware of the fact that though an exercise may be perfect for Client A, it may not be the best choice for Client B (hence, my hesitation to label any exercise as the universal “best”).

That being said, some exercises are definitely better than others. And, yes, there are even a few that I would call the best.

What makes an exercise the best?

When you decide which exercises to include in your routine, it is important to consider the type of movement involved. The simpler the movement, the fewer calories you’ll burn and the fewer muscles you will strengthen. On the other hand, the more complex the movement, the more calories you’ll burn and the more muscles you will strengthen.

To put it simply, exercises that use complex movements will deliver better results than exercises that use only simple movements. Complex movements recruit multiple muscles, some to stabilize and others to perform the movement. This process keeps your heart rate higher than a simple exercise would, giving you a more intense workout.

What is a complex movement?

A complex movement is a multi-joint movement that recruits large portions of the body to complete the exercise. Let’s compare a simple movement leg exercise with a complex movement leg exercise:

The leg extension machine uses a simple, isolated movement to work the quadriceps. You’re in a seated position moving only your knee joint. There isn’t much involvement, if any, from other muscles and it doesn’t burn very many calories.

Now let’s look at a free weight walking lunge. You start by standing with your feet together and a dumbbell in each hand at your sides (or a barbell across your shoulders, or a medicine ball held at your chest, or even with no weight at all). You take a large step forward and lower your back knee, keeping your front knee at a 90 degree angle. Now you push off your front foot and pull your back leg forward, repeating the movement.

How many muscles did you utilize while performing the lunge? Probably too many to count.

You certainly worked your quadriceps, gluteus, hamstrings, calves, abdominals, supporting muscles in your shoulders, arms and back- just to name a few. You also raised your heart rate and really kicked your metabolism into high gear. That’s what I call a great exercise.

Other ways to increase intensity:

Using complex movements are just one of many ways to kick your workout intensity up a notch. Try incorporating a Super Set into your routine. To do so, simply perform two or more exercises in a row and then take a short rest.

How about a Compound Set? Perform one exercise, rest, then perform an exercise with opposing body parts. To find exercises that compliment one another, choose ones that have similar but opposite motions such as a chest press and a row.

The key to finding the best exercise is to find the ones that bring your workout intensity to a whole new level.

I’d be shortchanging you if I declared any individual exercise to be the “best.” The fact of the matter is that it’s a combination of changing out your workouts, using interval training, and even some good old cardio that will ultimately see you to your goal.

These methods will help you to burn more calories, increase your metabolic rate and stimulate the production of more fat-burning and muscle-toning hormones. Of course, there’s more involved to achieving your fitness goals. You need to incorporate fat burning into your routine. You need to consistently challenge yourself during workouts. You need to take control of your eating habits and get your diet dialed in.

So what’s the best exercise for you? Find out. Call or email me today to schedule your no obligation fitness consultation.


New Year’s Fitness Tips

Its the start of a New Year and I am sure you have set a few health related resolutions.  Now, its time to achieve those resolutions.  Start the year and your resolutions off right; join our boot camp, sign up for private sessions, or get help with a nutrition program.  If you are committed to your goals, we can help you achieve them.

Healthy New Year!


1.) Make a Friendly “Bet”
Challenge a friend/family member to  a contest. The first person to drop 15 pounds, run a 6-minute mile, or bench- press 250 pounds wins. The key: Make sure it’s someone you really want to beat and put something on the line!

2.) Think About Fat
Your body is storing and burning fat simultaneously, but it’s always doing one faster than the other. Understanding that you’re getting either fatter or leaner at any one time will keep you body-conscious so you won’t overeat or underexercise.

3.) Keep a Schedule
Write down your errands and appointments on a regular basis and be sure to include your workouts! If picking up the dry cleaning and going to the dentist is worth scheduling, so is your workout…you will feel good after completing that task too!

4.) Make it Fun
We live in a fabulous part of the country.  When the elliptical machine becomes boring…time to look for some variety.  The gym is not the only place to get a great work out.  Schedule a weekend day hike or bike tour.  Pack  a healthy lunch and make a day of it.

5.) Seize the Day
If you fell off your program yesterday don’t beat yourself up. Instead, pick yourself up today,  just like you would your best friend if they fell.  Here’ a great analogy…If you are getting a carton of eggs out of your fridge and one falls on the floor and breaks, you don’t get mad and throw the remaining 11 eggs on the floor too!  You clean up the one broken egg and go on.  Same thing with healthy lifestyles.  If you have a bad meal or bad day, you don’t go the rest of the week in a slump and “Start on Monday”.  Clean up the one broken egg, and move forward the next meal or the next day!




Easy Turkey Wrap

This wrap is perfect to pack for lunch or makes a quick and healthy dinner. It’s ready in a flash, tastes amazing, and is filled with lean turkey, veggies and whole sprouted grains. Try it today, but don’t be surprised if you get hooked!


Servings: 1

Here’s what you need:

  • 1 sprouted grain tortilla, 6 inches
  • 1 Tablespoon low fat cream cheese
  • 1/4 cup tomato, chopped
  • 1 cup lettuce roughly chopped
  • 3oz lean turkey slices
  • dash of salt and pepper

Spread a tablespoon of cream cheese evenly over one side of the tortilla.

Arrange the turkey slices over the cream cheese and layer with tomatoes. Top with lettuce, sprinkle with salt and pepper.

Roll the tortilla closed.

Cut in half and enjoy.

Nutritional Analysis: One serving equals: 228 calories, 6g fat, 21g carbohydrate, 4g fiber, and 21g protein.


Home Cooking

Here’s a simple way to lose weight in the New Year – cook more meals at home. Take control of the foods that you eat. This is the first step toward reclaiming your body and boosting your metabolism.

Dinner doesn’t have to be elaborate. Include lean protein, fresh vegetables and a whole grain – that’s it!


2011 Fitness Predictions

Happy New Year! January is an exciting time – you have a clean slate to become who you want and accomplish what you want in the year ahead.

In the world of fitness, this time of year means tons of new faces and lives being changed. New Year’s magically pulls people to exercise – maybe you’re feeling the pull yourself.

Here are 5 predictions for the year ahead:

1. 2011 is the year that many will lose weight and regain their health. Times are changing. People are realizing that obesity has gotten out of hand, and exercise is back in the spotlight. The real food movement is taking the globe by storm as people turn away from fast and processed foods and return to wholesome, nutritious meals. 2011 will be the year that many people adopt a healthier lifestyle and drop the extra weight. Maybe even you.

2. 92% of all New Year’s Resolutions will end in failure. While millions will start gung-ho in January with lofty goals for massive weight loss, the reality is that most will fail. Here’s why:

They bite off more than they can chew.

In all the excitement of becoming a better person and transforming their life in the New Year, they make the crucial mistake of committing too much. But reality soon sets in. They give up.

Want to be apart of the 8% who will achieve their resolutions? Set realistic goals.

  • Instead of resolving to lose 50 pounds by June, commit to exercise 3-4 times each week.
  • Instead of resolving to give up all carbs, commit to bring healthy snacks to work instead eating from the vending machine.
  • Instead of resolving to drop 3 sizes in 3 months, commit to losing 1 pound each week until you reach your desired size.
  • Instead of resolving to never eat out again, commit to eating healthy all week and reward yourself with one meal out on the weekends.
  • Remember that the whole point of making a New Year’s Resolution is to become a healthier, happier and more successful person. Small changes done consistently will make a big difference.

I will help boatloads of new clients drop hundreds of unwanted pounds in 2011. About this time every year, I’m flooded with new, motivated clients who are ready to change their lives. Starting in January (and right through December), I will see these amazing people face their fears, dig in with determination and accomplish great things. Hundreds upon hundreds of pounds will be lost under my watch this year.

That’s why I love what I do so much.

4. Every single new client that sticks with my program in 2011 will lose the weight. There are no maybes when it comes to me and weight loss. This is what I do, and I do it well.

When a new client comes in to share their goals, I put together a plan to make those goals a reality. Sure, you have to follow the plan, show up for workouts and change how you eat.

And the results are all yours.

When you join my program, your success is guaranteed. You will no longer be among the 92% who let go of their fitness goal around January 20th. You’ll be in an elite group who put their money where their mouth is.

My clients meet their goals – the only question for you is simple. What are you waiting for?

I predict that 2011 will be an amazing year. You’re invited to join me — and prove me right. Call or email today to get a jumpstart on your best year yet.