October, 2012 | The Cycle Project

Archive for October, 2012

Oct
31
2012
0

No More Excuses To Avoid Exercise

Your Top 5 Excuses

I’m calling you out on your favorite excuses for not exercising.

  1. You have no time: Do you have time to sit and watch your favorite shows? Take a long hard look at your schedule and find the time. It’s there if you just look for it.
  2. You have no energy: This excuse will be a non-issue once you’ve been exercising regularly for a couple of weeks. Your energy will build as you become more fit and active.
  3. You have no motivation: Read the above 15 reasons to exercise and find which one motivates you. Do you want to look better? Do you need to fight disease or aches and pains? Find your motivation and run with it.
  4. You’ve failed in the past: I get it; past failures are painful to face. But you haven’t really failed until you give up. Don’t give up on yourself! Go out there a do it.
  5. You don’t know where to begin: No problem. I do know where you should begin. Call or email me today and together we will get your workouts back on track.

Slowly put your excuses down and walk away from them.

Embrace your motivation, and get started.

 

TCP Logo NEW FB - jpg

Oct
29
2012
0

15 Reasons To Exercise

It’s normal to have days where you just don’t feel like exercising.

You feel too busy, too stressed and quite simply too tired.

And you forget about all the amazing benefits that a consistent and challenging exercise routine gives you. I’m here to remind you.

Here’s a list of 15 of the top reasons to exercise. Pull out this list and read it when you’re having one of those days.

1. To Be Happier
Exercise has been shown to stimulate brain chemicals that induce relaxation and happiness. When you’re having a bad day, lace up your shoes for an invigorating workout and feel happier.

2. To Reduce Disease
Exercise has been proven to reduce the risk of pretty much every single health problem known to man, from stroke to heart disease to cancer and osteoporosis. Exercise is also a great defense against type 2 diabetes, one of the most widely growing diseases of our time.

3. To Look Amazing
Exercise firms your muscles, improves your posture and even makes your skin glow. Looking amazing is a wonderful result of regular exercise. It’s very rewarding when the people in your life start to notice your transformation.

4. To Reach Your Goal Weight
Exercise burns fat and helps you keep it off. If you want to have a leaner, healthier body, exercise is your answer.

5. To Be Energized
Remember that feeling you experience after a great workout? You’re body is buzzing with energy, you’re less easily irritated and feel more peaceful.

6. To Get Better Sleep
Exercise boosts energy levels during the day, but also wears you out. Recovering from a challenging workout will help you relax and reach a deeper level of sleep.

7. To Slow Aging
Regular exercise is one of the most effective ways to slow aging. When you age your body loses muscle and bone, and the loss of both are drastically reduced with regular exercise. You’ll also enjoy a reduction in inflammation.

8. To Lessen Back Pain
In most cases, the most effective thing that you can do for back pain is to move and strengthen those muscles. Always consult your physician or physical therapist for guidance if you have an injury.

9. To Reduce Depression
Studies have shown that exercise is able to reduce depression – sometimes even as effectively as medication. Even if you don’t feel like getting up off the couch to sweat through a workout, remember that you’ll feel happier and more alive once you’ve done it.

10. To Feel Fewer Aches and Pains
When you strengthen the muscles around your damaged joints you’re able to reduce joint pain and overall aches. Remember to always consult your physician before starting an exercise program, especially if you have chronic joint pain.

11. To Improve Memory
Exercise has been proven to improve memory and other cognitive functions, and seems to have a protective effect against dementia. A Harvard University researcher was quoted calling exercise “Miracle-Gro for the brain.”

12. To Enjoy Your Life
Whatever it is that you love in life – your kids, travel, sports, fashion – it is all more enjoyable when you experience it in a fit and healthy body. Find the motivation to exercise so that you’re able to enjoy all the great things in your life.

13. To Have Fewer Sick Days
Studies have shown that people who exercise regularly are 50% less likely to call in sick to work. With a regular exercise program you’ll experience a reduced number of colds and upper respiratory infections.

14. To Burn Calories at Rest
Building your muscles through exercise means that you’ll be burning extra calories even while at rest. You’ll be able to eat more and maintain your ideal weight with ease.

15. To Be Confident
When you are fit, feel healthy and have energy, the natural result is great confidence. There’s no better confidence booster than sticking with a regular exercise program. The results are more than worth your efforts.

Regular exercise gives you so many amazing benefits, as you’ve been reminded from the above list.

I’m here to help you meet your fitness and weight loss goals.

 

TCP Logo NEW SM

Oct
26
2012
0

Healthy Orange Chicken and Green Beans

 

Here’s a recipe that adds fruit to dinner and takes all the guilt out of orange-flavored chicken. There’s no sugar and no fryer involved. Just skinless, boneless chicken breast, marinated in orange juice, pan seared and then baked. Serve it up with orange-spiked green beans for a nutritious, protein-packed meal. Servings: 4

Here’s what you need:

For the Chicken:

  • 2 cups fresh orange juice
  • 2 Tablespoons grated orange zest
  • 4 skinless, boneless, chicken breasts
  • fresh ground pepper
  • 1 Tablespoon olive oil

For the Green Beans:

  • 10 oz fresh, organic, green beans
  • 1/4 cup fresh orange juice
  • 1 Tablespoon grated orange zest
  • 1 teaspoon olive oil
  • dash of salt and pepper

For the Orange-Brandy Sauce

  • 2 Tablespoon coconut oil
  • 3 shallots, minced
  • 2 Tablespoons brandy
  • 1 cup fresh orange juice
  • 1/2 cup chicken broth
  • 1 navel orange, peeled and each segment cut into 3 pieces
  • 1 Tablespoon parsley, chopped
  • Dash of salt and pepper

Cook the Chicken:

  1. Place the orange juice and orange zest in a large ziplock bag. Season each side of the chicken breasts with salt and pepper. Place the chicken breasts in the ziplock bag, coating each side with juice. Marinate in the refrigerator for 2-3 hours.
  2. Preheat the oven to 400 degrees F.
  3. Grease a 12-inch, oven-proof skillet with the olive oil. Place over medium-high heat. Add the chicken breasts in a single layer, cooking for 3 minutes. Turn the chicken, season with a sprinkle of salt and pepper. Place the skillet in the oven for 15 minutes, or until a thermometer registers 165 degrees F in the center of the thickest breast.
  4. Remove from oven and cover with foil as you make the sauce and cook the beans.

Cook the Green Beans:

  1. Wash the beans, snap off and discard the stems. Place in a large ziplock bag with the orange juice and orange zest. Allow to marinate in the refrigerator for 30 minutes.
  2. Heat a medium sized skillet over medium heat. Grease with the olive oil. Remove beans from refrigerator, discarding the juice. Add to the skillet and cook, covered for about 5 minutes, stirring occasionally. Remove cover, increase the heat and cook for an additional 3 minutes, until the beans are bright green.

Cooke the Sauce:

  1. In a medium skillet heat the coconut oil over medium-high heat. Add the minced shallot, cook, stirring often, for 2 minutes. Turn off the heat, add the brandy. Return to the heat and cook, scraping the bottom, until the brandy has almost evaporated, about 30 seconds. Increase the heat to high, add the orange juice. Boil for 5 minutes. Add the chicken broth, boil for 3 minutes.
  2. Add in the orange segments and the parsley. Turn off heat. Season with salt and pepper.

To Serve:

  1. Cut the chicken on the diagonal into thin slices and arrange over a pile of green beans. Drizzle with the orange-brandy sauce.

Nutritional Analysis: One serving equals: 302 calories, 13g fat, 161mg sodium, 19g carbohydrate, 4g fiber, and 29g protein

 

TCP Logo NEW SM

Oct
24
2012
0

Benefits of Whole, Raw Fruit

There’s a reason all physicians recommend you eat a healthy diet with plenty of fruits. Quite a few reasons, actually. The following are a few things you’ll consume when eating a piece of your favorite type of fruit:

  • Fiber (helps maintain gastrointestinal regularity and reduces the risk of heart disease)
  • Folate (helps reduce a pregnant woman’s risk for giving birth to a child with defects in the brain or spinal cord)
  • Potassium (helps your body maintain a healthy blood pressure)
  • Vitamin A (helps your body fight off infections and maintain healthy eyes and skin)
  • Vitamin C (helps your teeth stay healthy and assists your body in the healing process when you experience a cut or wound)

In order to get plenty of these important nutrients, you’ll need to slide some fruit into your diet every day.

Fortunately, adding fruit to your meals is an easy thing. All you have to do is drown some grapes in yogurt for breakfast, eat a banana as a side item during lunch, and go for a fruit salad at dinner!

 

TCP Logo NEW FB - jpg

Oct
22
2012
0

The Unhealthy Side of Fruit

You know that healthy weight loss comes as a result of regular exercise and a diet filled with plenty of fruits and vegetables.

But is anything with the word “fruit” or that contains one fruit or another a valid way to meet your fruit quota? No. Here’s proof.

Proof One: Fruity, Sweet Cereals
By now, eating bowl after bowl of fruity cereals that leave your milk pink and orange may only be a problem for your kids. But if you’re still addicted to the cereals that claim to have some semblance of fruit but are filled with added sugars and calories, it’s time for a change. Sure, they may taste good, but sugar-laden breakfast cereals are ruining your fitness results—even if they supposedly have real fruit flavors. Wean yourself from the fruity cereals by chopping some real fruit into a bowl of healthy, sugar-free, cereal.

Proof Two: Fruity Desserts
Your stomach may think strawberry ice cream, raspberry cheesecake, and cherry pie are desserts from healthy heaven, but your mind knows otherwise. Though many desserts that lean on fruit for flavor are unhealthy, there are also many healthy fruit-based desserts to enjoy. Fruit parfait and fruit sorbet are good alternatives. And if you just have to have your cake and eat it with berries too, a light angel food will do just fine. Just make sure the slice of cake is thin.

Proof Three: Fruit Smoothies
Now, now. Don’t get all up in arms. All fruit smoothies are not unhealthy. In fact, some of them are quite healthy, giving you a big boost of vitamins and minerals that help you feel energetic and ready to face the day. However, if you dabble too far beyond the healthy fruit smoothie, you can add more sugar than is found in many desserts.

To keep your smoothie nice and healthy, don’t add soft-serve ice cream or frozen yogurt, candy, or other items that are obviously high in sugar and unnecessary calories. Rather, keep your smoothie nothing but fruit, ice, juice, yogurt, and a nice scoop of protein powder to ensure it is high on the health chart.

Proof Four: (Un)Fruit Juice
Juice can be wonderful. It has great flavor, great color, and great amounts of important vitamins and minerals. At least it does when it is fruit juice. Unfortunately, many drinks claim to be fruit juice, while only containing a very low amount of fruit juice. For these low-fruit fruit juices, sugar and water make up the bulk of the contents, robbing you of the important benefits of all-natural fruit juice.

Keep fruit juice indulgences to a minimum, as even the fruit-only kind is loaded with simple sugars.

Go Natural. To clearly sidestep unhealthy fruit options, go for raw, whole fruits and avoid packaged fruit in any shape or form. These will keep you on track with your fitness and weight loss goal.

Don’t forget that true fitness success comes from a combination of a consistent, challenging exercise routine coupled with clean eating.

I’m here to help you meet your fitness and weight loss goals.

 

TCP Logo NEW SM

Oct
19
2012
0

Baked Catfish and Mint Cabbage Salad

 

Catfish is a wonderful source of low fat protein. Lots of recipes call for frying catfish, but baking turns it into a low calorie, high protein meal. The generous seasoning of the catfish lends to a rich flavor that is complimented perfectly by the light minty salad.

Servings: 4

For the Catfish:

  • 1 teaspoon olive oil
  • 1 bunch of fresh cilantro, washed and stems trimmed
  • 4 catfish fillets
  • curry powder
  • salt
  • sweet paprika
  • 1 lemon, juiced
  • 4 garlic cloves, finely minced
  1. Preheat oven to 350 degrees F.
  2. In a glass baking pan, drizzle the olive oil and scatter the cilantro over the bottom of the pan.
  3. Generously season both sides of each fillet with curry, salt and sweet paprika. Place the fillets evenly across the bottom of the pan, on top of the cilantro.
  4. In a small bowl, combine the lemon juice and finely minced garlic. Pour over the tops of the fillets.
  5. Cover the pan with foil. Bake for 30 minutes. Remove foil and bake for an additional 5 minutes.

For the Salad:

  • 1 head green, organic cabbage, shredded
  • 1/8 cup crushed, dry mint leaves
  • 1/8 cup fresh squeezed lemon juice
  • 4 garlic cloves, finely minced
  • 1 teaspoon olive oil
  • dash of salt
  1. Wash the shredded cabbage and place in a medium sized bowl. Sprinkle with the dried mint, mix well.
  2. In a small bowl combine the remaining ingredients. Pour over the cabbage and mix well.

Nutritional Analysis: One serving equals: 221 calories, 8g fat, 102mg sodium, 13g carbohydrate, 7g fiber, and 26g protein

 

TCP Logo NEW SM

Oct
17
2012
0

The Power of a Goal

Do you have a goal for each workout?

To get the most out of your exercise time, make each session goal-oriented.

Decide how many miles you’ll run, how many reps you’ll do or how much you’ll increase the intensity before your workout begins. Then achieve it.

Set clear goals, write them down, and keep a record of your workouts. There’s nothing quite like being able to read exactly where you want to be, where you currently are, and where you’ve come from.

 

TCP Logo NEW FB - jpg

Oct
15
2012
0

Get More Out of Exercise Time

How effective is your exercise time?

 

Do you workout enthusiastically, feeling the burn with a smile, pushing yourself to the limit?

Or would you describe your exercise time more like an even trot? Coasting along, breaking a respectable sweat, doing the same old thing.

Since you take the time to exercise and desire to have your body change into a slimmer, more toned version of yourself, then use the following tips to get more out of your exercise time.

  • Focus your mental energy. It sounds simple, but often isn’t. If you’re lifting weights, focus on that specific muscle group. Researchers saw a significant increase in muscle activity when people focused on what they were doing, compared to thinking about unrelated topics.
  • Have an audience. Researchers saw a significant increase in strength and endurance in people who had an audience, compared to those training on their own.
  • Get a caffeine boost. Caffeine has been shown to help burn fat and increase your endurance. The most effective amount seems to be around 300mg one hour prior to working out. Of course check with your doctor first.
  • Pump up the volume. Listen to upbeat music while you exercise. Researchers found that personal music motivated weightlifters to complete two more repetitions on average than those who were not listening to music.
  • Keep things fresh. Alter your routine often. This will help you to avoid plateaus and will continue to challenge your body. Try new exercises, new intensities and new environments.
  • Stay nourished and hydrated. Pay attention to your food and your hydration levels. You’d be amazed how much being dehydrated can affect your performance even away from the gym.
  • Find your magic time. Work out when your body is at its best. If you’re not a morning person, do not force the issue on your body.
  • Wear clothes that you love. Not only will you be happy to put them on and show them off, but you will be able to focus completely on the task at hand, rather than stressing that your pants will split whenever you squat.
  • Make sure the shoe fits. Can you imagine a tap dancer performing without tap shoes? Your shoes are just as important! With correctly fitted shoes for your workout or sport, you’ll keep your feet, ankles, knees, and back protected and healthy.
  • Use a professional. If you don’t already, have me design your workouts. This will ensure that you’re being challenged and seeing results.

Don’t know where to start when it comes to exercise? That’s where I come in.

It’s my passion to make exercise a regular and enjoyable part of your life. I’d like to see you enjoy all of the healthy rewards of being fit.

 

 

Oct
15
2012
0

Get More Out of Exercise Time

How effective is your exercise time?

Do you workout enthusiastically, feeling the burn with a smile, pushing yourself to the limit?

Or would you describe your exercise time more like an even trot? Coasting along, breaking a respectable sweat, doing the same old thing.

Since you take the time to exercise and desire to have your body change into a slimmer, more toned version of yourself, then use the following tips to get more out of your exercise time.

  • Focus your mental energy. It sounds simple, but often isn’t. If you’re lifting weights, focus on that specific muscle group. Researchers saw a significant increase in muscle activity when people focused on what they were doing, compared to thinking about unrelated topics.
  • Have an audience. Researchers saw a significant increase in strength and endurance in people who had an audience, compared to those training on their own.
  • Get a caffeine boost. Caffeine has been shown to help burn fat and increase your endurance. The most effective amount seems to be around 300mg one hour prior to working out. Of course check with your doctor first.
  • Pump up the volume. Listen to upbeat music while you exercise. Researchers found that personal music motivated weightlifters to complete two more repetitions on average than those who were not listening to music.
  • Keep things fresh. Alter your routine often. This will help you to avoid plateaus and will continue to challenge your body. Try new exercises, new intensities and new environments.
  • Stay nourished and hydrated. Pay attention to your food and your hydration levels. You’d be amazed how much being dehydrated can affect your performance even away from the gym.
  • Find your magic time. Work out when your body is at its best. If you’re not a morning person, do not force the issue on your body.
  • Wear clothes that you love. Not only will you be happy to put them on and show them off, but you will be able to focus completely on the task at hand, rather than stressing that your pants will split whenever you squat.
  • Make sure the shoe fits. Can you imagine a tap dancer performing without tap shoes? Your shoes are just as important! With correctly fitted shoes for your workout or sport, you’ll keep your feet, ankles, knees, and back protected and healthy.
  • Use a professional. If you don’t already, have me design your workouts. This will ensure that you’re being challenged and seeing results.

Don’t know where to start when it comes to exercise? That’s where I come in.

It’s my passion to make exercise a regular and enjoyable part of your life. I’d like to see you enjoy all of the healthy rewards of being fit.

Call or email me today and we will get you started on the exercise program that is right for you.

 

TCP Logo NEW SM

Oct
12
2012
1

Chicken Soup with Quinoa & Roasted Red Peppers

 

By using flavorful ingredients, like roasted red bell peppers and white bean hummus, this soup tastes like you slaved over it all afternoon– but really takes less than 20 minutes to throw together. This recipe is a great way to fit some quinoa into your diet. Quinoa is a protein-packed seed that is considered a “super food”. It’s s a complete protein, containing all 9 essential amino acids, and is gluten free. Servings: 5

Here’s what you need:

  • 1 cup roasted red bell peppers
  • 3/4 cup white bean hummus
  • 2 cups chicken stock
  • 1/2 cup cooked quinoa
  • 1 cup shredded rotisserie chicken
  • dash salt and pepper
  • 2 Tablespoons parsley, chopped
  1. Take 1/4 cup of the roasted red peppers, slice into strips and set aside.
  2. Place the remaining red peppers in a blender along with the hummus and chicken stock. Blend until smooth.
  3. Transfer to a medium saucepan. Add the quinoa and chicken. Season with salt and pepper.
  4. Bring to a boil.
  5. Ladle the soup into bowls and garnish with the slices of red pepper and chopped parsley

Nutritional Analysis: One Serving equals: 248 calories, 11g fat, 644mg sodium, 14g carbohydrate, 3g fiber, and 20g protein

 

TCP Logo NEW SM