what i wore: training: day

as trainers we have the luxury of wearing our most comfortable articles of clothing to work.  we get to play more in "work" clothes.  here is alison in her "play".
jade green off-shoulder shirt, navy cotton roll-over pants and sunshine yellow sports bra.

great abs are the perfect accessory to any outfit.  oh and the smile completes it all.  have a great day!

WATER!!!!!!!

Proper hydration is essential to good health, and necessary for the prevention of dehydration...

Signs and symptoms of dehydration include:

•Mild to excessive thirst

•Fatigue

•Headache

•Dry mouth

•Little or no urination

•Muscle weakness

•Dizziness

•Lightheadedness

Mild dehydration rarely results in complications - as long as the fluid is replaced quickly - but more-severe cases can be life-threatening, especially in the very young and the elderly. In extreme situations, fluids or electrolytes may need to be delivered intravenously.

When you are exercising try using the following guidelines:

• Drink 17-20 ounces of water two to three hours before the start of exercise.

• Drink 8 ounces of fluid 20 to 30 minutes prior to exercise or during warm-up.
• Drink 7-10 ounces of fluid every 10 to 20 minutes during exercise.
• Drink an additional 8 ounces of fluid within 30 minutes after exercising.
• Drink 16-24 ounces of fluid for every pound of body weight lost after exercise. Hint: Rehydration occurs faster in the presence of sodium, regardless of whether this is provided in a sports drink

 If you don't like water.... try drinking it from a straw or adding a little lemon or cut up fruit to it!

The average human body is about 60 to 70 percent water. This varies by individual based on body type and composition, and on the state of bodily hydration. Most of the water is found within the cells.

Water is about 55-65% of the total human body weight in an adult. In infants, this is as high as 78%. Women (adult) tend to have less water than men due to their percentage of body fat. As we age, the percentage of body fluids becomes less.

DRINK YOUR WATER!!!!

training style: outfit of the day

alison combines athletic gear with street-wear

                               tank top from target, tights and shoes from nike
            

                                         a smile is what alison always wears

getting her fit on!

Garlicky Black Beans and Broccoli over Polenta

It has been a long while since we have posted on the blog... but we are back and in full effect for the new year. Here is a great recipe to kick off your healthy eating for 2011.

Happy Cooking!

I used the following recipe to make the beans from scratch... but you can use canned black beans and just season them the way you like for the Garlicky Black Beans and Broccoli recipe below. Additionally you can sautee some chicken seasoned with salt and pepper in Olive Oil to add additional protein to this meal.




Black Beans Recipe


1 cup dried black beans


3 1/2-4 cups of chicken broth


1 tablespoon of vegetable oil


1 cup chopped onion


1/3 cup chopped green bell pepper


4 cloves garlic, minced (I used more)


1/2 teaspoon ground cumin


1/4 teaspoon dried oregano


1 bay leaf


1/4 teaspoon of salt or to taste


1/4 teaspoon of pepper


1. Place the beans in a large bowl, add water to cover by 2 inches, and let stand overnight. Drain.


2. in a 2 quart saucepan, heat the oil over medium-high heat. Add the onions, bell peppers, and garlic; cook, stirring until softened, about 3 minutes. Stir the cumin in until absorbed.


3. add 3 1/2 cups of the chicken broth; bring to a boil. Add the drained beans, oregano, and bay leaf. Return to a boil. Reduce heat and simmer, uncovered, 2-2 1/2 hours until beans are very soft and mixture is thick; if neccessary add the remaining 1/2 cup of broth during cooking time. Stir in salt and pepper. Discard bay leaf.




Garlicky Black Beans over Polenta



1 1/2 tablespoons Olive Oil


4 cloves of garlic


6 cups of broccoli florets


1/4 cup vegetable broth (I used the liquid from the black beans I made)


1 1/2 cups cooked black beans (cooked from dry; or canned, drained)


1 tube of Organic ready made polenta


Parmesan to taste



1. Preheat oven to 375


2. Lightly coat a baking sheet with butter or cooking spray to prevent polenta from sticking. Cut polenta into 1-1 1/2 inch medallons. Bake polenta for 15-18 minutes.


3. In a large skillet, heat the oil over high heat. Add the garlic; cook, stirring, 10 seconds. Add the broccoli; cook stirring until tender crisp, about 4 minutes.


4. Add the broth and black beans, cook stirring until heated through, about 3-5 minutes

 5. Serve over 4 polenta medallons, top with parmesan to taste.

Dancing does the body good......

There are many benefits to going out dancing, whether you take a formal dance class or spend Friday night at the club, read below for some benefits associated with dancing.

Metabolism Boost: Average exercising can train both your bones and muscles. However many professionals believe that dancing is one of the most efficient forms of exercise when it comes to boosting your metabolism. Dancing allowes you to do many different combinations of movements, targeting completely different muscles in your body, in a variety of cardiovascularily challenging intensities. Your body constantly has to accommodate the new stress and it can never adapt. Allowing you to burn a higher percentage of calories.


Powerful Muscles: Some of the quicker dances, Hip Hop, Jive, Salsa, etc force your muscles to work in an explosive manner in order to perform moves. While you are out there having fun, you don't realize you are actually increasing the strenth of your muscles.


Flexibility:  An asset of both quick and slower dances as ballet and ballroom dances. You will increase mobility in trained bones and joints. Hips, arms and the abs are the main target of the bending, turns and swinging.


Increased Heart Rate: The ultimate condition for successful weight loss exercise is an increased heart rate. Keeping it on high speed will guarantee an exhausting and spectacular workout. Body fat is best burned when your muscles need more fuel to face the rest of the session.
Body Toning: Weight loss is not the only asset of dance lessons or a night at the club. Undoubtedly proceeding with this type of exercise for further months will reveal a toned body with strong muscles and a worth-admiring silhouette. You'll not only burn calories but will also strengthen your core and skin, which is also of crucial importance for a spectacular look.

Popular Dance Styles
Various dance styles furnish you with a distinctive benefits, some of these target the thighs other would concentrate on the abs. However the majority of these combines all the A-list elements to tone all the critical spots.


•Salsa: This is one of the most passionate dances that not only provides us with a reviving energy boost but also improves our coordination and muscle groups. Burning more than 420 calories per hour is one of the most promising attractions of the classy and refined moves.

•Belly Dancing: Popular among those who are keen to explore the secrets of lean moves. Professionals guarantee a 380 calorie loss with only one session. Those who would rely on their flexibility rather than strength should opt for this dance style with great confidence.

•Ballet is one of the classic and sophisticated dances that is practiced right from an early age. One of the main advantages of this workout is the stress releasing quality. Those who are mesmerized by the fabulous music and are keen to challenge their mobility will be welcomed to experiment with a ballet lesson. 300 calories per hour is the guarantee for the spotless look.


•Aerobic Dancing: Are you more of an energy-bomb then dance down your extra-pounds with an exhausting and extremely healthy aerobic session. With 540 calories burned it leads the list of top favorite dance workouts.

Head to a dance class or the club and dance your little heart away as though no one is looking! The more passionate you are about the music and the dancing, the more fun you have, the more calories you will burn!

It's a bird, it's a plane, it's SUPERMAN!

It is believed that 1 in 2 people experience lower back pain or discomfort. In many cases (but not all) this is due to weakness, instability, or inefficient muscle recruitment of essential "core" muscles. The general population spends continues to creep towards a devastatingly sedentary lifestyle. This only perpetuates the weakening and disfunction of the "core" muscles' ability to perform their job. The below exercise aims to strengthen the lower back and glutes, helping to create a stronger more stable"core".

Alternating Superman

Please start with 2x20 reps total (10 per side) 3x per week

Remember to lengthen the arm and leg out long in addition to raising it slightly off the ground

Full Supermans (advanced)

Begin with 2x20 reps 3x week

Banana Bread Recipe

There is just something about how baking makes your whole house smell wondrful! Try this recipe for some great banana bread! I added some heart healthy flax seeds, almonds instead of walnuts, and organic whole grain blend baking flour!

Butter a non-stick bread pan, then flour well. (The flour is really important for the bread to “climb” against while baking. I had not done that before, and it makes a huge difference!)


Combine and mix well the following dry ingredients in a bowl and set aside:
2 cups AP flour
¾ cup sugar
½ cup toasted coarsely chopped walnuts
½ teaspoon baking soda
½ teaspoon salt




In another medium bowl, coarsely smash 3 ripe bananas (use a large spoon or spatula and don’t puree – the banana needs to be chunky)

To the bananas, add and combine: (but try not to reduce the banana chunks)

2 large eggs, beaten

6 Tablespoons melted butter

1 teaspoon vanilla

¼ cup buttermilk or plain yogurt

Pour the wet ingredients into the dry ingredients and gently FOLD until the flour is thoroughly moistened. Pour into the prepared bread pan and spread the mixture evenly across the top.




Bake in a preheated 350-degree (F) oven for 45-50 minutes.