Stories and Wellness Support for my clients and interested viewers!

Archive for August, 2011

Tabata Time!

This week Interval Training, and specifically Tabatas, which are defined as “high intensity interval training sessions … supra-aerobic …,  increase fat burning and improve athletic performane with short training sessions.”  Well, we are not going to this definition quite yet. This week we will build simple ones and build up our endurance gradually; we will practice them together!  We will see results.

Two advantages present for us:  1.  A tabata is a short session (a mini-session we can learn and do at home), and 2.  It is a strong Change-Up, stimulating the body to fine-tune in a new way, therefore using more stored energy.

Care is taken to choose the best combination for each of us, to rehearse it well in session, and then: Voila!  We have a very effective routine to follow that can be done anywhere!

Two very cool aids for this fun little grouping are a free online timer at and a device recommended by a friend of mine, called the “Gymboss” ( available on Amazon).

I hope you will be enthusiastic because it will be different, and it will be fun!  In the meantime, Chef Barbara shares another of her gems right here:

Mushroom Sauce

2 Tbsp olive oil

¼ lb chopped mushrooms

½ cup vegetable broth (can use vegetable bouillon with no salt)

1 egg yolk, lightly beaten

1 Tbsp lemon juice

In skillet heat the oil, and add mushrooms and cook until almost tender. Stir in remaining ingredients. Do not boil and blend thoroughly over low heat.

Delicious over a veggie burger or brown rice or as a dipping sauce for an artichoke.


Shaking It Up … Again!

I jogged the local stadium steps this morning, walked sometimes,  and included some abwork, push-ups and lunges.  My good friend, Eve, suggested we go and stimulated me with her own ambition and professional technique.  Janice and Lynn arrived and we enjoyed a different routine on this Sunday morning, walking the track between circuits.  Talk about a sweat..!

Motivation comes in many ways and I was lucky this morning to have my friend text and say, “Let’s go now!”  Sometimes it is just more fun to strengthen our fitness as a team, and inspiration comes as we work parallel or when we follow each other through a circuit.

In September I am creating a “Doubles” session on Tuesday and Thursday mornings at 8:30.  Two people share the session, paying less, and groaning/laughing together!  So far I’ve had a lot of interest here, so I’m game to create more of these, when I hear from you.

Changing It Up is good for us.  Shaking It Up (Changing It Up with challenge) can stimulate you past your beliefs about your physical self.  And speaking of Shaking It Up:

Diesel Protein Shake:

1 C Lowfat Yogurt (Watch the sugar content)

1 C Lowfat Cottage Cheese

½ Apple, ½ Orange, ½ Banana

2 Tbs Mixed Frpzem Berries

2 Scoops Vanilla Protein Powder

Blend – frozen berries act as ice – Enjoy!

(Makes 2 servings)

Back in the Saddle Again

“Back in the Saddle again …”  My clients’ children are returning to school and everyone is buzzed about vacations and summer celebrations.  I see Autumn out there on the horizon, …, well, it is way out there, …, and still, and I am hopeful.

It’s such a great time of year with the soft discipline of the new school year beginning, produce at its peak, and certainly the best fashion season gearing up.  Our skin is sporting the glow of summer, and here in the Northern Hemisphere the days are still long for evening biking, running, walking, swimming and skating.

I’m approaching the fall season with  new Doubles Circuit sessions in September, and restating goals with all my clients this month.  For those of us past school age, we might recall the fun of new clothes, new Trapper Keepers, or new crayon boxes, and reclaim that feeling with a current day Falltime Fitness Flavor.

Those of you with recent weight loss might consider tossing those old workout duds and purchasing some sleek new shorts or capris.  New tanks or sleeveless Ts might feel good on your new sleek selves and give you a continuing feeling of the success that I see.  The “too big”, faded T shirt is screaming a theme that you don’t need anymore.  Just because it’s black doesn’t mean it’s fresh.

So, yes, I’m encouraging you to shop, and if you are reading this today, you have a tax free opportunity!  First of all I want you to FEEL GOOD, and secondly, I want you to acknowledge your strong selves, to take pride in your physical power and shape it up, inside and out!

For me … new shoes!

Horseradish Jam

Chef Barbara walked into my kitchen today and handed me a fried chicken drumstick!  Well, that’s what David and I thought it was, although it did not smell like chicken.  As we frowned and considered Barbara grinned and gave us the answer:  horseradish, a root vegetable.

She also pulled from her bag a small container of a jam type creation and a recipe which follows.  She added that it was a fine compliment to grilled Mahi or leftover chicken breast – a taste sensation that brings added pleasure and satisfaction to proteins particularly.

Horseradish is a 3,000-year-old plant has been used as an aphrodisiac, a treatment for rheumatism, and a flavorful accompaniment for beef, chicken and seafood.  It is listed on ALL the “Eat Right for Your Blood Type” plans.  It has a unique taste and some terrific benefits: found to be a great source to aid in digestive disorders. It gives a nice boost to the immune system by giving the liver more power to filter out substances that might be harmful.  It is also low in fat and a good choice to include if you desire weight loss.

Even though pineapple is a higher glycemic fruit, it contains an important enzyme called bromelain, which is a protein-digesting compound, making this recipe even more nutritious.  (Pineapple is also high in anti-oxidants.)

Horseradish Jam

½ C tiny, fresh pineapple chunks

½ C prepared salsa (Barbara uses tomatillo green.)  Read the label!

2 tsp fresh horseradish (food processor: use inner, milky part of “leg”.  Add a bit of apple cider vinegar if needed.)

Serving:  1-2 Tablespoons with beef, chicken or seafood.  (I like it with a garden burger.)  Other fruits can be used: Peaches, nectarines, plums, mangoes, and if you want to use a prepared horseradish, find it in the Deli section and look for one that only has vinegar added.

Bon Appetit!

Tag Cloud