November, 2012 | The Cycle Project

Archive for November, 2012

Nov
30
2012
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Tropical Salad with Teriyaki Chicken

 

This salad is fun and full of flavor, made with nutrient-packed microgreens, sweet mango, tender teriyaki chicken and guilt-free onion rings. Eat this and give your body the protein it needs as well as a healthy serving of fiber.

Servings: 6
Here’s what you need…

  • 4 organic, free-range chicken breasts
  • 1/4 cup Organicville Island Teriyaki Sauce
  • 1 large yellow onion, cut into 1/2 inch slices
  • 1 cup almond meal
  • dash of salt
  • 1/4 teaspoon garlic powder
  • 1 cup coconut milk, full fat
  • 1 omega-3 egg
  • 4 cups organic micro greens or mixed greens
  • 1 fresh, ripe organic mango, sliced
  • 4 Tablespoons organic goat cheese, crumbled
  1. Rinse the chicken breasts. Place in a large ziplock bag with the teriyaki sauce, mix until all the chicken is coated. Place in refrigerator for at least 30 minutes. (Do it overnight for even better flavor!)
  2. Preheat oven to 400 degrees F. Lightly grease a baking sheet with coconut oil.
  3. In a shallow bowl combine the almond meal, salt and garlic powder. In another shallow bowl whisk the coconut milk and egg.
  4. Dip each onion ring in the milk mixture and then coat with the almond meal mixture. Place on prepared baking sheet.
  5. Bake for 20 minutes. Remove from oven, flip each onion ring, then return to oven for an additional 10 minutes.
  6. Heat a grill pan and lightly coat with coconut oil. Place the chicken breasts on the grill pan, and cook 4 minutes each side, until there is no longer any pink in the middle.
  7. Remove chicken from heat and slice.
  8. Prepare each plate with a pile of micro greens, sliced mango, goat cheese crumbles, a few onion rings and then top with teriyaki chicken.

Nutritional Analysis: One serving equals: 366 calories, 2g fat, 268mg sodium, 23g carbohydrate, 4g fiber, and 40g protein

 

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Nov
28
2012
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The Truth About Emotional Eating

It happens with most of us.

You have a terrible, horrible, no good, very bad day… and at the end of it you turn to food.

There’s a reason that it’s called comfort food. While you’re eating it you feel better.

And when you’re done eating it you feel worse.

Keep this in mind next time you are tempted to turn to food for comfort:

Emotional eating temporarily relieves distress and then makes it impossible to attain what you really want.

 

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Nov
26
2012
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Why Do You Self-Sabotage?

How long have you been trying to lose those last 10 or 20 or 30 pounds?

Been awhile now, hasn’t it?

You know how to lose weight – eat healthy and exercise – so why are you still living in a body that you’re disappointed with?

In my experience, people hold on to “unwanted” pounds for very specific reasons. These reasons are on a subconscious level, which is where things get tricky.

Self-sabotage is your subconscious mind’s way of protecting you.

Seems counterproductive, but it makes sense when you realize that it is a defense mechanism meant to keep things from changing.

Your conscious mind says it wants to lose weight to look and feel amazing, but your subconscious mind is pulling the strings behind the scenes, keeping your goals just out of reach.

As long as your subconscious mind thinks that you are safer being out-of-shape then you’ll be stuck.

Your most valiant efforts will be undermined by self-sabotage every single time.

But don’t give up.

There’s a way to turn everything around, and it all starts with finding out the reason that your subconscious mind equates being out-of-shape with being safe.

Once you turn the light on to that reason then it will no longer have any power over you.

So, lets dig around for your reason.

  • Do you believe… You don’t deserve it? Has someone in your life made you believe that you aren’t worthy of success? Or that they wouldn’t accept you if you were more successful than they are?
  • Do you believe… Change is bad? It’s common to fear the unknown, but this could very well be the reason that you’re not reaching your goal. Being comfortable with where you are today could be the reason that you sabotage your efforts to improve your life through change.
  • Do you believe…Success will bring loss? If you met your weight loss goal, would it bring out resentment and jealousy in your friends and family? Are you supposed to be the ‘screw-up’?
  • Do you believe…You’re not capable? Are you unable to imagine yourself at your goal weight? Does the possibility of achieving your goal not seem real?

Spend time diving into your own mind to discover why it is that you aren’t meeting your goals. Once your whole mind is primed for success, then nothing will be able to stop you.

What the mind believes the body achieves. 

Exercise is a huge part of the equation when it comes to achieving weight loss.

I am passionate about seeing my clients achieve results – without wasting time, energy and effort on mistakes.

 

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Nov
23
2012
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Easy Tuna Salad

 

This recipe takes protein filled tuna and adds fresh ingredients to turn it into a healthy tuna salad. Unlike many tuna salad recipes, this one doesn’t call for dressings or mayonnaise that add undesirable fats. Have this for lunch or dinner, and keep it lean by skipping the bread and eating it straight from a bowl.

Servings: 4
Here’s what you need:

  • 2 cans Albacore tuna, packed in water
  • 1/2 cup white bean hummus
  • 1 small apple, finely minced
  • 1 Tbl yellow onion, finely minced
  • 1 tsp dried dill weed
  • dash of Pepper
  • 1 TBL Dijon mustard
  1. Drain and flake the tuna in a medium sized bowl.
  2. Add the remaining ingredients and mix well.
  3. Serve in a bowl, on large lettuce leaves or in half of an avocado, garnish with dried dill weed.

Nutritional Analysis: One serving equals: 188 calories, 5g fat, 563mg sodium, 10g carbohydrate, 3g fiber, and 21g protein

 

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Nov
21
2012
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Increase Your Exercise Intensity

To get the most out of your interval training try the following:

  • Add Resistance. Between sets of cardio do a set with dumbbells, resistance bands or with your body weight.
  • Increase Speed. Really push yourself during the sprinting intervals. Remember, it’s only a handful of seconds.
  • Lengthen Intervals. Add a few seconds to your intense intervals.
  • Change Exercises. If you’ve been sprinting then switch to burpees or high knees.

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Nov
19
2012
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Interval Training For Faster Results

Want to get more out of your workouts?

There’s a little secret in the fitness world called interval training.

What is interval training? Rather than doing the same cardio exercise your entire workout, interval training alternates short, high-intensity bursts of exercise with slower, low-intensity periods of recovery.

Research has shown that such intervals of high and low-intensity activity burn more calories and build fitness quicker in a shorter amount of time.

Once designed for elite athletes, interval training is now something the average fit person can try. You don’t need fancy equipment or special training to rev up your routine with interval training.

Read on to learn more about this fast, slow, fast, slow method of training and weight loss.

Theory Behind Interval Training 
By alternating high-intensity movements with low-intensity movements, you’re working both your aerobic (with oxygen) and anaerobic (without oxygen) systems. High-intensity exercise causes your muscles to produce lactic acid (waste products), which lead to muscle soreness. Too much lactic acid build up causes exercise to become exhausting and painful.

Alternating hard and easy exercise will reduce the amount of lactic acid that accumulates, thereby making exercise more comfortable, improving your endurance and increasing your speed.

Interval Length
So how long should intervals be?

The answer is, it doesn’t matter.

There are no real hard-and-fast rules about interval length. Varying lengths bring varying benefits. So how fast and how often you pick up the pace depends on you.

Beginners should aim for no longer than 30 seconds of high-intensity bursts. If you’re feeling strong and are in good shape, go ahead and push yourself a bit longer.

Know the Risks
While a no-rules approach may sound appealing, interval training isn’t for the beginner. If you’re new in the land of fitness, take your time as you increase the intensity of your workouts.

Rushing into high-intensity exercise may lead to injury. Start out slowly. Add one or two high-intensity intervals each workout. Slow down if you feel you’re overdoing it. As your stamina increases, feel free to challenge yourself.

Sample Workouts
Remember, there’s no set rule about how to do interval training. It can be tailored to your fitness level and type of exercise.

An interval-training workout involves four variables that can be changed to meet your goals: intensity of intervals, duration of intervals, duration of recovery intervals, and the number of interval repetitions.

Interval training can be casual, spur of the moment bursts of activity depending on how you’re feeling that day or if you’re working towards a more specific sports or fitness goal you can take a more sophisticated, scientific approach.

Interval training workouts have been designed for plyometrics, sprints, stair running, jump rope, speed drills, and agility drills.

A simple example of interval training for walking would be to add short bursts of jogging or alternate slower walking with brisk walking. If you walk outdoors, you could jog or walk faster between certain landmarks such as mailboxes or street signs, then slow down for a short distance.

A second example that really gets your heart pumping and improves fitness in a short amount of time includes running, rowing, or cycling. Warm up for about 15 minutes, then run, row, or cycle as hard as you can (at 90 percent of your maximum heart rate) for three minutes. Then go easy for three minutes, allowing your body to recover. Repeat these three-minute intervals of high- and low-intensity exercise three or four times. Then cool down for 10 minutes.

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

 

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Nov
17
2012
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Eating A Rainbow Of Colorful Food Daily

While we know that spinach, kale, pomegranates and tomatoes are all healthy foods and we should be getting as many of these fresh fruits and vegetables as possible, did you realize that there is a color wheel of food that we should try to eat from daily?

 

There are 5 unique colors of foods, and one of the goals of eating healthy should be to get foods from each of these color groups every day.  While eating any amount of fruits and vegetables is a healthier than nothing, by stepping it up and eating each of these colors daily, you can greatly increase your overall health.

 

Each color group in food has its own distinct nutrients.  So by eating all the colors, you are ensuring that you are feeding your body more nutrients, which all help body functions in varying ways, creating an overall healthier you.

 

Here are the 5 different color groups, the benefits they provide, and where you can find them.

 

Red Fruits/Vegetables

Beets, Blood Oranges, Cherries, Cranberries, Guava, Papaya, Pink Grapefruit, Red Grapefruit, Pomegranates, Radicchio, Radishes, Raspberries, Red Apples, Red Bell Peppers, Red Chili Peppers, Red Grapes, Red Onions, Red Pears, Red Peppers, Red Potatoes, Rhubarb, Strawberries, Tomatoes, Tomato Products, Watermelon

 

Vital Nutrients:

  • Ellagic Acid
  • Hesperidin
  • Lycopene
  • Quercetin

 

Benefits:

  • Fight Off Harmful Free Radicals
  • Joint Health
  • Lowers Blood Pressure
  • Lowers LDL (Bad Cholesterol)
  • Reduce Tumor Growth
  • Reduce Risks of Prostate Cancer

 

 

Orange&Yellow Fruits/Vegetables

Apricots, Butternut Squash, Cantaloupe, Cape Gooseberries, Carrots, Golden Kiwifruit, Grapefruit, Lemon, Mangoes, Nectarines, Oranges, Papayas, Peaches, Persimmons, Pineapples, Pumpkin, Rutabagas, Summer Squash, Sweet Corn, Sweet Potatoes, Tangerines, Yellow Apples, Yellow Beets, Yellow Figs, Yellow Pears, Yellow Peppers, Yellow Potatoes, Yellow Tomatoes, Yellow Watermelon, Yellow Winter Squash

 

Vital Nutrients:

  • Alpha-Carotene
  • Beta-Carotene
  • Flavanoids
  • Lycopene
  • Potassium
  • Vitamin C
  • Terpenoids
  • Zeaxanthin

 

Benefits:

  • Helps Build Healthy Bones And Joints
  • Helps Form Collagen (protein necessary for connective tissue in the body)
  • Fight Off Harmful Free Radicals
  • Lowers High Blood Pressure
  • Lowers LDL (Bad Choloesterol)
  • Protect Against Macular Degeneration
  • Reduce Risk Of Prostate Cancer

 

Green Fruits/Vegetables

Artichokes, Arugula, Asparagus, Avocados, Brocco-flower, Broccoli, Broccoli Rabe, Brussel Sprouts, Celery, Chayote Squash, Chinese Cabbage, Cucumbers, Endive, Green Apples, Green Beans, Green Cabbage, Green Grapes, Green Onion, Green Pears, Green Peppers, Honeydew, Kiwi, Leafy Greens, Leeks, Lettuce, Limes, Okra, Peas, Snow Peas, Spinach, Sugar Snap Peas, Watercress, Zucchini

 

Vital Nutrients:

  • Beta-Carotene
  • Calcium
  • Chlorophyll
  • Fiber
  • Folate
  • Glucosinolates
  • Lutein
  • Vitamin C
  • Zeaxanthin

 

Benefits:

  • Boosts Immune System
  • Fight Cancer Risks
  • Fight Off Harmful Free Radicals
  • Lowers LDL (Bad Cholesterol)
  • Lowers Blood Pressure
  • Supports Proper Digestion
  • Supports Healthy Vision

 

 

Blue & Purple Fruits/Vegetables

Black Currants, Black Salsify, Blackberries, Blueberries, Eggplant, Elderberries, Grapes, Plums, Pomegranates, Prunes, Purple Belgian Endive, Purple Potatoes, Purple Asparagus, Purple Cabbage, Purple Carrots, Purple Figs, Purple Grapes, Purple Peppers, Raisins

 

Vital Nutrients:

  • Anthocyanidins
  • Ellagic Acid
  • Fiber
  • Flavonoids
  • Lutein
  • Quercetin
  • Resveratrol
  • Vitamin C
  • Zeaxanthin

 

Benefits:

  • Retinal/Vision Health*
  • Boosts and Balances Immune System*
  • Fights Inflammation
  • Improves Absorption Of Certain Minerals (Calcium)
  • Limits Activity in Cancerous Cells
  • Lowers LDL (Bad Cholesterol)
  • Reduces Tumor Growth
  • Supports Digestive Health

 

White Fruits/Vegetables

Bananas, Brown Pears, Cauliflower, Dates, Garlic, Ginger, Jerusalem Artichoke, Jicama, Kohlrabi, Leeks, Mushrooms, Onions, Parsnips, Potatoes, Shallots, Turnips, White Corn, White Nectarines, White Peaches

 

Vital Nutrients:

  • Allyl Sulfides
  • Beta-Glucans
  • Epigallocatechin gallate (EGCG)
  • Lignan
  • Secoisolariciresinol diglucoside (SDG)

 

Benefits:

  • Activates Natural Killer B and T Cells
  • Balances Immunes System
  • Balances Hormones (reduces risk of hormone-related cancers)
  • Helps Prevent Development of Atherosclerosis and Diabetes
  • Reduces risk of Certain Cancers (Colon, Breast, Prostate)

 

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Nov
16
2012
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Mediterranean Turkey Kebabs

 

Here’s a great recipe for a busy weekday dinner. Ground turkey breast is mixed Mediterranean spices to create flavorful, protein-packed kebabs. Serve with salad and vegetables and a side of plain Greek yogurt.

Servings: 4
Here’s what you need…

  • 1 1/2 pounds turkey breast, de-boned, trimmed of skin and cut into thin strips
  • 2 garlic cloves, minced
  • 1 teaspoon olive oil
  • 2 eggs
  • 1/4 cup almond meal (more if needed)
  • 1 teaspoon cumin
  • 1 teaspoon sweet paprika
  • 1/2 teaspoon cinnamon
  • dash of salt (optional)
  • 2 Tablespoons fresh parsley, finely chopped
  • 1 Tablespoon fresh mint, finely chopped
  1. In a food processor, blend the turkey strips until ground. Add the remaining ingredients and pulse until well blended.
  2. Pre-heat your grill or grill pan.
  3. Lightly grease your hands, then press the meat into the wooden skewers until it covers about 3-4 inches in an elongated meatball shape. If the meat is not sticking then add some more almond meal.
  4. Grill for about 8 minutes per side.

Nutritional Analysis: One serving equals: 254 calories, 8g fat, 156mg sodium, 2g carbohydrate, 1g fiber, and 47g protein

 

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Nov
14
2012
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Guarantee Your Success

The quickest, easiest way to guarantee that you’ll meet your fitness and weight loss goals is to work one-on-one with a qualified fitness professional.

You’ll be held accountable with your workouts and you’ll be instructed properly and shown techniques and strategies that will expedite your results.

Call or email today to get started on a program that will take the guesswork out of fitness and will set your results on fire.

 

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Nov
12
2012
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Do You Make These 5 Fitness Mistakes?

Stroll through any gym and you’ll notice many mistakes. Mistakes that waste time. Mistakes that put people in danger. And mistakes that are just plain crazy.

Maybe you even make a few of these mistakes yourself.

By avoiding these common blunders, you’ll put yourself on the fast track to results.

Check out the following 5 fitness mistakes and the solutions you need to avoid danger and to get fit fast.

Mistake 1: You use the wrong weight 
The goal is to challenge your muscles, not to simply go through the motions. If you are able to complete 15 repetitions easily, then the weight is too light. On the flip side, if you aren’t able to perform an exercise through its full range of motion, and find yourself cheating on form, then the weight is too heavy.

The correct weights will feel challenging by your last few repetitions, but won’t force you to sacrifice form.

Mistake 2: You do the same routine 
You may have noticed that most people do the same exercises each time they visit the gym. Maybe you’ve been doing the same exercise routine as long as you can remember – if it isn’t broken then don’t fix it, right?

The truth is that exercise routines have expiration dates, and that is the date that they begin to lose their effectiveness. As a rule of thumb never use the same routine for more than 4 weeks.

Mistake 3: You don’t warm up 
Most people consider warm up time to be wasted time – they’d rather jump right into the heart of the routine. What they don’t realize is that a good warm up will allow you to perform at a higher intensity, which means greater results.

The point of a warm up is to increase your muscle temperature. This increases blood flow, muscle contraction and reduces muscle resistance. Your warm up should last 5-10 minutes.

Mistake 4: You use bad form 
Gyms are filled with people performing exercises with bad form. The two biggest reasons are that you aren’t concentrating on the exercise, or you’re trying to lift weight that is too heavy. Lifting with improper form almost always results in injury.

Take the time to achieve proper form, by doing so you’ll avoid injury and will reap the full benefit from each exercise.

Mistake 5: You workout alone 
People who exercise alone are less challenged, less accountable and typically see fewer results. It makes sense, doesn’t it? Why rush to the gym if no one is there waiting for you? Why push yourself if no one is watching? Exercising alone is a recipe for disaster.

The best way to avoid injury and to see results is to work with me, your trusted source on fitness.

I am passionate about seeing my clients achieve results – without wasting time, energy and effort on mistakes.

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

 

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