2 Acorn Squash
1 pound Italian seasoned ground chicken
2 cups celery chopped
1/2 medium onion diced
1 Apple pealed and diced
1/2 tsp pumpkin pie spice
1 package instant brown rice
Preheat oven to 400
Cut Squash in 1/2 and scoop out seeds.
Place squash face down on cookie sheet with a little olive oil. Bake for 30 minutes.
Sauté onion and celery together add apple and set aside. Sauté chicken and add rice onion, celery and apple mixture. Add in pumpkin pie spice. Stuff Squash with mixture and Bon appetite!
Kim Kloster via Pinterest
What happens when you start believing in things you cannot see? Suddenly things that seemed impossible become possible. I had the opportunity to speak at a Mom's Group at Westminster Chapel the other day and they left the topic up to me. As I pondered what I was going to speak about I started to ask God to show me what he wanted me to talk about. The words "Nothing is Impossible" kept coming to mind so I decided to look up the verse in the Bible Matthew 17:20 that I know talks about this. I am well acquainted with this verse because when I first opened Shine every time I would have a hard day or want to quit this verse seemed to come to mind. The verse goes like this "I tell you the truth if you have faith as small as a mustard seed you can say to this mountain move from here to there and it will move. Nothing will be impossible for you" Mathew 17:20.
Reading this passage struck me this time because it was talking about change, and how change only happens when we first believe that it can. In our fitness journey we have to have faith in ourselves that we can transform our body from its current place to the place we want it to be, before any transformation takes place.
So what does it mean to have faith?
Faith is truly belief in something that is unseen. When you first decide to sign up at a gym or you lace up your running shoes for the first time you are putting energy toward something that is unseen a future Hope of more energy, more strength, fitting into smaller clothes, feeling sexier for our spouse something that you do no currently have that you desire.
After having Kayla and allowing my body to heal for the first 7 weeks the Dr. had finally cleared me to get back into the gym. I remember feeling overwhelmed with my body being somewhat scared and wondering if I could really get my body back to where it used to be. There were many days where I lacked belief which is crazy because I have helped tons of women transform their bodies and I know that Strength Training 2-3 days a week and following a plan works! I have watched it work hundreds of times. Yet I still had many moments of self-doubting and thoughts of "I wonder if my body will ever change." Just because I had seen change happen before didn't mean I still didn't need to have faith in myself on my journey.
Here are my five ways I increased my faith and belief in myself which eventually led to getting me back in my pre-pregnancy jeans:
This week think about your belief whatever you are believing about yourself will come true. Use some of the strategies that I listed above to increase your Faith and have greater results in your fitness!
If you're seeking weight loss for a New Year's resolution, nutrition is crucial for success. Nutrition can be complicated! The media is always preaching to "eat this or don't eat that." Instead of sweating the small details, focus your attention to these two approaches.
Track Your Progress
We track your workouts at Shine for a reason. We want to see if you're getting the results you're looking for. Tracking nutrition shouldn't be any different. You can use paper and pen or an online tracking system like myfitnesspal. Tracking your food allows you to see how much you're eating and what you're eating. If you use an online tracking system, it provides the nutrition facts. You may find it helpful to say no to high calorie food and drinks because the calories, fat, or sugar content can be alarming.
Another key piece of tracking your food intake is it see if what you're doing is working. If you're seeing results, you know you have found something that is working for your body. If you are not seeing results, ask yourself what you need to tweak to start getting results. Do you need to eat more vegetables and less starchy carbohydrates? Do you need to eat more protein? Drink more water? Tracking allows you to experiment with trial and error until you have found what works best for your body.
Read Your Nutrition Labels
Some of the best food choices don't even have labels. Consider this your fruits and vegetables. Other items like raw nuts, lean meats, eggs, oats, and raw seeds have a single ingredient on the label. Spend some time dissecting the nutrition label next time you're at the grocery store.
Here are a few things to look for on a label:
Read the nutrition label and strive for five grams or less of sugar. Unsweetened Greek yogurt has natural sugar and can still be a good choice, but skip the flavored yogurts. Many dried fruits have added sugar, so if you like dried fruit, purchase one that doesn't have added sugar.
We love talking nutrition at Shine. Each client is given two nutrition consultations with their membership. If you are looking to gain more knowledge or are wanting a specific plan to cater to your goals, talk to your coach about setting up an appointment. Some of you may know what to do, but find yourself not doing it. If this is the case, use this appointment as an accountability session so you can stay on track.
What is the one thing that will make a difference in your Fitness Resolution this next year?
Having a plan
At Shine we pride ourselves on creating individual customized plans for each client but there is a method to our madness.
Let's be honest making it to the gym is hard. It is hard to find time and motivation and most of us only have about two to three hours a week to dedicate to our fitness if that. So making the most of the gym is very important.
So what goes into making a great Fitness Plan?
This all depends on your goal. At Shine we use our time in our Strategy Session to define your goal and then we can work backwards from the goal to create the plan. Having a clearly defined goal will set the stage for any great plan. If your goal is to lose belly fat by summer to look great in your swimsuit or board shorts then we would create a program to target belly fat.
Once we define the goal we have to know our starting place to decide how long it is going to take to achieve our goal and what kind of effort we are going to have to put in to get there. At Shine we use the Functional Movement Screen or (FMS) a series of 7 different movements, to understand our clients starting place in order to help create the best plan to reach each individual's goals.
Once you have a clearly defined goal and starting place you can start to work backwards and decide the frequency of training you will need to reach your goal in the time frame you desire. So if you have a wedding that you want to lose 10 lbs for that is next year you have 12 months to accomplish your goal and working out 1 to 2 days a week could likely accomplish this. However, if that same wedding is next month, your frequency of training is going to need to be more like 5 to 6 days to accomplish your goal. Research says that our bodies need 4 to 6 exposures to an exercise before they adapt to the exercise, so our frequency of exposure will drastically impact our results.
Lastly you need to make sure that you are tracking your progress and tweaking the plan based on actual results. At Shine we record every work out to be able to access if we are on track with the goal. If you intended to work out 2 days but actually worked out 3 you may see faster progress and need to set a new goal to accommodate your increased frequency. If you intended to work out 2 days and were consistently doing that but then missed 2 weeks you may wonder why your progress is not as quick as you hoped but you would be able to see that you were not as consistent. Our bodies will adapt to what is actually happening so we need to track it and make sure we are on track with our intention.
So what is your fitness goal for 2016? If you are already a Shine Clients think about this and tell your trainer so we can be sure to get you to that goal. If you are not a Shine client Schedule a Strategy Session today and Shine can help you make 2016 your fittest year ever and help you achieve things you never thought possible!
**New Year, New You Group Challenge-2/22 through 4/1**
Join us for our Kick Off Party and Fat Loss Seminar on 2/11 and learn more about the game plan for losing 10 lbs in 6 weeks!
Let's be honest, we all work hard to meet our own nutritional and workout goals, but there is always something more we can accomplish right? Almost everyone can find a reason why they wish they could become leaner. Cardio has always been in the forefront in terms of being considered the way to lose weight quickly and especially lose sizes! However, there is more and more information out there now supporting the importance of strength training and prioritizing this type of training, which has been an obvious focal point for all of us here at Shine!
Don't get me wrong, Aerobic exercise absolutely should be part of your workout program if leaning out is a goal of yours as cardio has a role in shedding pounds and fat tissue quickly! However it's important to understand that this aerobic training alone is missing some key values that strength training brings to the table, and along with the addition of strength training we should understand the importance of your length of workouts!
First, some more understanding of what cardio brings to your body... extended programs of cardio at a moderate rate is not the efficient way to get lean. The main source of energy for this type of exercise will be glucose in the blood, or glycogen stored in the muscles. Fat is also used, and will be naturally burned, because you are using up calories. It will just take longer.
Extreme amounts of cardio may release the hormone cortisol which could play a role in negating muscle growth. It could also create a catabolic state in your body which means that things are being broken down to supply your metabolism, including lean muscle tissue, and can actually lead to strength loss!
If you are trying to stay lean AND strong, strength training gives you the maintenance to accomplish that! It increases the resting metabolic rate, increases power and performance, and it will give your heart various rates instead of the same consistent cardio activity levels that can occur for those who have a repetitive cardio workout plan. Avoiding overtraining during your week will also help you find the results you are working so hard to find and achieve. There is no reason to pass the 50-60 minute mark while doing a workout circuit, we want to push our cardio levels through strength training and lengthening the time only allows our body to regulate our body's workout level to the point where the activity towards the end (60-80 min) isn't actively progressing our body's fit levels.
As you train with weights your body will pack on some pounds with lean muscle mass as you lose fat. If you notice that you aren't losing weight, or if you even gain weight after training at such a high intensity, don't worry about it! Many of us will find that we lose inches around our waist, hips, thighs, etc. while keeping a consistent number on our weight scales! Make time for strength training during your weekly routine, and pair it with the correct nutrition and you'll be on your way to a happier, stronger, and leaner you!
As the new year approaches, it is always a great time to review the year and reflect on what you achieved, as well as what you'd like to achieve in the coming year. Here at Shine we love to set goals, so we'd like to guide you through that process with some questions to help get you started thinking about how to make 2016 your best year ever!
Goal Setting Questions
What are your Top 5 CORE VALUES? These are the non-negotiables in your life.
What are your BIG 5 for life? These are the 5 things you must accomplish in your lifetime.
What are your BIG 5 goals for 2016? Why do you want to accomplish these goals? How will you feel when you accomplish them?
What is the ONE single thing you MUST DO, create, or make happen to make 2016 your single best year yet?
What is your "BHAG" (Big Hairy Audacious Goal) for 2016 - Dream big!
What will your REWARD be if you accomplish this goal?
What are your CORE DESIRED FEELINGS/EMOTIONS with all of your goals? What feelings are you trying to accomplish?
What is your THEME for 2016 ? (One word or just a few words) and WHY is that your theme?
We'd love to hear from you if you have any exciting goals to share with us!
When we look at our fitness journey we have different seasons. I like to think about them as “lose it” seasons and “maintain it” seasons. Many of you just went through a “lose it” season with the Drop 2 Size’s Challenge and now with the holidays coming up we are entering a “Maintain it” season. The average person gains 7-10lbs between Thanksgiving and Christmas. This year let’s not be average. There are many reasons time between Thanksgiving and Christmas is so challenging such as busy schedules less time for planning, more time spent eating out, and more treats around in general. Here are 5 ideas on how to maintain our weight over the holidays and not be average.
RULES LISTED AT BOTTOM
1. Always carry a water bottle.
We can often mistake hunger for thirst and if we make sure to stay hydrated we can help ourselves eat less as well as function better and have more energy.
2. Go on a walk with friends and family.
Instead of just sitting around watching football after thanksgiving before the game starts get your family members and go for a walk to burn off some of that stuffing.
3. Pack Snacks.
Being a new Mom I have been making sure to have bars and meal shakes with me at all times you never know when you are going to need some food and not have a healthy option. I love the AdvoCare Meal Shakes and Gingerbread Bars.
4. Schedule your Workouts.
When life gets busy and it is not on the Schedule it will not happen.For me tracking my workouts and putting them on my schedule is the only way they are getting done.
5. Only take a few Bites.
When faced with treats and cookies and desserts just take a few bites or ask for a smaller portion so you can taste it without all of the calories. For me if it is in my house I will eat it so I purposely do not buy dessert and save those calories when I am out at a party or family gathering.
We look forward to helping everyone Maintain over the holidays and don’t forget to get your measurements done for the Texas Hold’em next week Monday-Wednesday to be entered to win.
How to win Texas Hold’em Tickets
From November 23rd to January 4th participate in the Texas Hold'em and earn tickets to keep you on track and the more tickets you get the more opportunity you get to win. This event is complementary for all Shine members so start earning tickets and win!
- Show up 10 minutes early for your work out
- Check in to FB
- Show your trainer your post work out shake
- Work out 3 times per week
- Bring a week long food log to your trainer
- Bring a friend to class
- Maintain your weight and body fat
- Work out 4 times a week
- Get a friend to schedule a Strategy Session
- Lose weight or body fat
- Do Nutrition Accountability Session (See Shine’s newest program
- Customized Nutrition Accountability program)
- 3 extra strength sessions
- 2 Tickets to the Parlor Comedy Club
- $50 gift card to Running Elements
- Shine Swag
- AdvoCare products
Being pregnant for the last 9 months and having pretty much no control over my body has given me a new appreciation for my body and what I am capable of when I am not pregnant. Recently I found myself looking through old Facebook photos and thinking I actually looked pretty good in some of these photos (says my 9 month pregnant self), I was envious of what my body used to look like! Thinking back to when these photos were taken, I remember my internal dialogue and it was not, "I look pretty good," it was more like:
"I wish I had arms like her," or
"I wish my stomach would look like that."
"I am really going to dial in my nutrition this week so I can look like that."
Even as trainers, we struggle with comparison and trying to keep up with appearances.
In our world of instantaneous photos and images, it is so easy to compare our life to someone else's Facebook life. (The life we let everyone see)
Often we can see images and think, "I am not good enough or I could never look like that." Keep in mind, you are just seeing an image not the 6 hours a day that person puts in at the gym or the boiled chicken and veggies they eat to look that way.
When we start to compare ourselves to others, we typically only compare one aspect of our life, not our whole life. Comparison steals our joy and doesn't allow us to fully enjoy the moment because we are constantly focused on what we don't have instead of on what we do have. When we start focusing on the blessing of what we do have, it shifts our mindset and we are able to find joy in the moment. For me, while I was pregnant, I found myself getting frustrated on how my body was changing. Although when I switched the focus and focused on the fact that my body is creating another human, I was able to find joy in the moment.
So what do you need to focus on to find joy in the moment? Is it that you are capable of doing something you could never do before? Or that you finally fit into your size 8 jeans that didn't fit a year ago?
My challenge this week, is to give yourself a compliment and the grace to love the body you have because you only get one.
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