Tuesday, June 28, 2011

Spinach Blueberry Protein Smoothie

Spinach Blueberry Protein Smoothie
It sounds odd but this spinach, blueberry smoothie is truly delicious and chock full of great nutrients!
1 scoop whey protein powder (I used chocolate but vanilla would be perfect! There are MANY flavors so experiment with what works for YOU. The Vitamin Shoppe has many different brands and sample sizes as well)
1/2 cup blueberries, fresh or frozen(Strawberries, blackberries, raspberries, mixed berries...any fruit is great. Experiment with what YOU like)
1/2 cup unsweetened almond milk
1 cup fresh baby spinach (Kale is also a great green to add...really just about any green leafy veggie)
1/2 cup or more crushed ice
1/2 cup of water
1-2 T of ground flax seed is great too

Combine ingredients in a blender, blend until smooth! DONE!
Try it....I DARE you! I think you'll be surprised! Enjoy!!!

***Save time in the morning by making this the night before in the blender's pitcher. Put all ingredients in a pitcher (except the ice) and refrigerate. The next morning, when you're ready, add ice and blend. D.O.N.E! 

Update November, 2011.
I recently ran out of protein powder so I've been using my Chobani yogurt and 1tsp of Stevia in place of the protein powder. Not as much protein but a good substitute.
I'm trying to stay away from dairy as much as I can, but I do enjoy Greek yogurt. If you're staying away from dairy opt for a soy based yogurt instead. Tofu works great in smoothies too!
I've also been adding cinnamon to this mix and I am LOVING IT! Cinnamon is good for you! Check out this and many other great blogs at Mark's Daily Apple.

Wednesday, June 22, 2011

5k Testimonial From Kim

Kim was a participant in our Spring Trail Club which ended with our annual local 5k Sweetnes run! Below is an email she wrote to the studio about another 5k she ran two weeks later!
Rhonda & Kristi,
Well, I ran the 5K at Prairiefest!  I didn’t pre-register and did everything possible to talk myself out of it.  I decided it was going to rain and get cancelled so I didn’t need to keep trying to find a valid reasons not to go.  It didn’t rain and the starting line is <1mile from my house so my excuses ran out.  When I got there, I gave myself a pep talk and replayed the words of encouragement each of you have given.  Before long, I was off.  I finished 3 minutes under the Sweetness Run time!  I’ve been running a couple times per week since that race.  While I’m still 2 minutes over my last Prairiefest 5K time, I felt good about the whole experience.  I know that before I would have never registered & run in a 5K by myself; no one running with me & no one waiting at the finish line.  I’ve built the confidence thanks to both of you to accomplish something I wouldn’t have done before.  So, many thanks to you both.  Your encouragement has made a difference to me!  Looking forward to the fall!
Many thanks,
How awesome is that? Thanks, Kim, for participating and proving to yourself that YOU CAN DO IT! With baby steps, encouragement and PROPER Training...ANYTHING is possible!!! Looking forward to Fall Trail Club too! 


Monday, June 20, 2011

MmmmMmmm Eggs

I like to use what I have when I'm making a meal and sometimes my additions are unconventional but they turn out great.
Over the weekend I wanted to make an egg scramble. All I had for meat was grilled chicken from a previous meal, onions and some feta cheese...whala...delicious egg scramble! This is what I did...

In one pan I cooked:
One small vidalia onion, diced
1-2 cooked chicken breasts, diced
1Tbsp EVOO (Extra Virgin Olive Oil)

Sautee' together over medium heat until warm and onion softens or browns (your preference)

Next you will need:
6 eggs or 3 whole eggs and 6 egg whites
1/4cup of fat free milk
1/8 cup feta cheese (fat free varieties are available and delicious)
1Tbsp of EVOO

In a bowl mix together the eggs with the milk, whisk til blended well.
Pour egg mixture into a hot pan with EVOO. Stir often til eggs are set and almost done. When the eggs are still "wet" and nearly done add the chicken and onion mixture along with desired feta cheese. Stir an additional minute or two! DONE!
I didn't have fresh spinach but you know how I love this super food. This would be an EXCELLENT addition tossed in at the end with the chicken and cheese! Mushrooms, broccoli, tomatoes....just about any veggie you choose would be a great addition to this dish! Yum, Yum, Yum!
Sorry...I didn't think to take a snapshot of it! I'll be making it again (next time with veggies) and I'll be sure to post a picture then :)
Until then...try this one out and ENJOY!!!

Friday, June 10, 2011

One On One Fitness Trail Club & 5k

The first 5k! Have you experienced that yet? A 3.1 mile run that you never thought you could REALLY ever do?! It's an amazing experience! Through our annual spring and fall Trail Club at One on One Fitness, I trained these first timer's (with the exception of veteran runner, Michelle) and waited with anticipation at the start and finish line for three first time 5k'ers!  It's just as amazing being the observer as it is being the runner! As you'll see from the pictures...these first timers did great and had a blast as they not only ran for themselves but also for the Walter and Connie Payton Foundation!

The crew pre-race! All smiles, nice and DRY! (L to R) Michelle, Kim, Hilary, Jason!
Michelle with Walter Payton's daughter, Brittney and wife, Connie.
Gettin' Ready!
They don't look nervous at all!
At the start line...Jared, Walter Payton's son!
The whole family was so engaging & fun with the participants!
And....they're off!
The first to round the corner to the finish line...Jason! WooHoo...Bring it in!!!
Post race smiles and sweat! Even at 8:00 a.m. it was a HOT and HUMID morning!
Here comes Hilary...still smiling cuz it feels GOOOOOOD!!!!
Kim rounding the corner now! She did AWESOME!!! Way to go KIM!!!
And here comes Michelle ready to sprint it in to the finish line! She kicked it in to high gear as she rounded that corner!
All done...all smiles and all sweaty! They trained well and finished well! I'm so proud!
I had the privilege of running with Jason, Hilary and Kim to the finish line! What an honor it was, as their trainer, to do that! I got all teary eyed with each of them as they rounded that corner!
Here are some other friends that were there but not part of our Trail Club. (L, M, R) Mariana's first 5k, Joanne did the 8k and Mariana's mom, Vicky who did her very first 8k! Great job ladies!!! Mariana and Vicky running in together!
Kim was the first to take advantage of some post race stretching! Stretching feels great and keeps all those muscles, ligaments, tendons and fascia working well and maintaining....flexibility of course! Stretch...it's a good thing ;-)
After some stretching ya gotta rest and refuel in some shade!

I know a 5k can be intimidating...I remember those 1 mile runs in High School! But with the right training and motivation YOU TOO can run in your first 5k and feel GREAT doing it!!!

Remember...Baby Steps! And.....
"To get something you've never had you must do something you've never done!"
"Dead last finish is greater than did not finish which greatly trumps did not start!"

Be happy my friends and MAKE TODAY COUNT!!!