Independent BeachBody Coach

If you are dedicated to a new life of mental and physical fitness, please email me at http://beachbodycoach.com/angel4life.

View my profile for more information! I would LOVE to have you join our community of eating clean, exercise, and lots of good ol' fun!

Gator

Ab Exercises - #2

Today's information is about Fingers to Heel Touch. Again today, just like with the Ball Crossover yesterday, you will be targeting the internal and external obliques.

Start out by lying on your back, flat on the floor with your knees bent. Raise your head and shoulders off the floor and, with your right hand, reach your fingers toward your right heel. Return to the start position and repeat on the other side. Do two sets of 12-15 reps on each side.

Remember: This is a small but effective move - you do not have to touch your heels.

~ The information posted above was originally published in Oxygen Magazine Summer 2008. ~

Have fun!
Gator

Ab Exercises

In addition to training for a mini-marathon, I've been researching some good ab workouts - cannot neglect the abs!!!!! By doing four exercises, you can really work the stomach muscles. I will post information on one exercise per day over the next four days.

Today's Exercise: Ball Crossover

Sit on a stability ball with your feet flat on the floor. Roll down the ball until your lower back rests on it, your hands cradling your head behind your ears. Contracting your abs and keeping your lower back pressed against the ball, raise your shoulders toward the ceiling. As you raise yourself up, aim your right elbow toward your left knee; pause for two counts, then return to the start position. Repeat on the other side. You will want to complete 3 sets of 12-15 reps on each side. Remember to lead with your shoulders, not your elbows! By doing this exercise, you will target your internal and external obliques.

Check back tomorrow for information on "Fingers to Heel Touch."

Enjoy!
Gator

~ The information posted above was originally published in Oxygen Magazine - Summer 2008.~

Internet Problems

For those of you who are following my blog, I have been unable to post due to internet problems. I am hoping to have internet access again in the next few days. I apologize for the inconvenience! Lots of excitement to come!!!!!

Gator

Recipe - Sour Cream and Cheese Dip

Another great Superbowl Sunday recipe!!! And low in calories per serving!!!!!

Ingredients:

* 8 oz low fat cream cheese

* 8 oz low fat sour cream

* 1 tsp garlic powder

* 2 tbsp roasted dried onions

* 3 tsp onion powder

* 2 finely diced scallions

* 1/2c chopped white onion

* 1/4c water

* cooking spray

Directions:

* Spray cooking spray in skillet and saute white onions in water until soft, cool.

* Mix with remaining ingredients.

* Serve with veggies or crackers

Nutrition Information:

Serving Size: 3 tbsp - total 12 servings

Calories: 75

Protein: 3g

Carbohydrate: 7.5g

Total Fat: 4.5g

Enjoy!

Gator

Recipe - Savory Turkey Meatballs

Since it's getting closer to Superbowl Sunday, I started my research on some healthy dishes to make for the big event! One of my finds is Turkey Meatballs!

Ingredients:

1 pound ground turkey

1 egg

1/2c quick cooking oats

1/2c onion, finely chopped

1 tsp salt

1/2c loosely packed brown sugar

1 tsp mustard

8 tbsp or 1/2c ketchup

6 oz lowfat mozzarella cut into cubes

Directions:

* In a large mixing bowl, combine ground turkey, egg, oats, salt, and onion.

* Mix well and form into 16 meatballs by forming meat around a chuck of mozzarella cheese, slightly indent tops.

* Place on baking dish.

* In a separate bowl, mix brown sugar, mustard, and ketchup.

* Spoon evenly over meatballs.

* Bake uncovered at 350 for 45 minutes.

Nutrition Information:

Calories: 185

Protein: 14g

Carbohydrate: 15g

Total Fat: 7g

One serving equals 2 meatballs (8 servings total)

Recipe - Pineapple Upside Down Cake

Here's a low calorie recipe for Upside Down Cake:

Ingredients:
* 20 oz can of crushed pineapple (in its own juices)
* 1 box (1 pound) angel food cake mix
* 1 tbsp poppy seeds
* Non-stick cooking spray
* Optional - raspberries and extra pineapple

Directions:
* Preheat oven to 350 degrees.
* Fold the pineapple and cake mix together in a mixing bowl, including the juice from the pineapple.
* Spray a 9X13 inch pan with non-stick cooking spray.
* Pour the mixture into the pan and tip with poppy seeds.
* Bake for 30 minutes.
* Optional, garnish with raspberries and pineapple.

Nutritional Facts:
Calories: 167
Protein: 3g
Carbohydrate: 39g
Total Fat: 0g

Enjoy!
Gator

Recipe - My Sorbet

What a great way to get in a serving of fruit! Strawberry Sorbet!

Ingredients:

6c strawberries washed and hulled

1/2c sugar

1/4c fresh lemon juice

2 tbsp lemon extract

garnish with fresh spearmint or grapefruit or pink grapefruit (optional)

Directions:

* In a food processor or blender, puree 6 cups of strawberries, washed and hulled.

* Add sugar, fresh lemon juice, and lemon extract.

* Pour the mixture into a glass baking dish and freeze, covered for at least 2 hours.

* Prior to serving, soften the mixture in the refrigerator for 20 minutes and serve in pretty glasses, garnished with mint sprigs.

Nutritional Facts:

Calories: 87

Protein: .7g

Carbohydrate: 21g

Total Fat: 0g

Sodium: 2mg

Enjoy!

Gator

Recipe - Pumpkin Pie Oatmeal

If you like pumpkin pie, you'll really enjoy this recipe. I found it in an Oxygen Magazine and was the Reader Recipe of the Month!



Ingredients:
1c water
1/2c canned pure pumpkin
1/2c old-fashioned oatmeal
1 tbsp cinnamon
1 tsp pumpkin pie seasoning
2 tbsp Stevia (or any other sweetener, but it may affect total calories)

Directions:
* In small pot, bring water to boil.
* Stir in pumpkin and remove from heat; turn heat to low.
* Stir in oats and put pot back on burner, gradually increasing heat to medium low - reduce heat if it begins to bubble or splatter.
* Cook for 7 minutes until oats are cooked and fluffy.
* Stir in cinnamon, pumpkin pie seasoning and Stevia/sweetener

Nutrition Facts:
Calories: 110
Total Fat: 2g
Total Carbohydrate: 23g
Dietary Fiber: 6g
Net Carbohydrate: 17g
Sugars: 2g
Protein: 4g

This recipe is a great way to sneak more veggies into your diet, and it really tastes like dessert!

Enjoy!
Gator

Garbanzo Beans - MMMMMMMMM!

My newest find - Garbanzo Beans!! They are delicious! I've always been a green bean, spinach, cooked carrot, sweet peas, and corn type of gal. Garbanzo beans are rich in protein and fiber. If you like the taste/texture of lima beans and butter beans, you will love garbanzo beans, too!

Nutrition Facts 1/2c serving:

Calories: 110
Total Fat: 2g
Total Carbohydrate: 18g
Fiber: 6g
Net Carbohydrate: 12g
Protein: 6g

I can eat these beans right out of the can. This week, I will be adding them to my salads for added protein and fiber.

Hugs,
Gator

Treadmill Training - Side Steps

As part of my training for the mini-marathon, I've been learning new conditioning workouts. My newest find is side stepping using my treadmill. Wow, what a workout side steps can be! You have to be really careful when first starting out. The stance is awkward for treadmill usage (you will engage your core muscles to maintain balance). You feel a little off balance right at first, but I quickly adjusted to it. I started out at 1 mile/hour. I slowly bumped it up to 1.5 mile/hour, but no faster my first time doing this regimen. I completed 2 minutes on each side for a total of 12 minutes. I will gradually bump up my speed and duration, but, again, this will be a GRADUAL process. The side stepping really works the outer and inner thighs, as well as the hips. I plan to add in this workout 3 times a week IN ADDITION to my regular regimen. I will post on this topic again next week - to inform followers on my results.

Hugs,
Gator

Recipe - Fruity Fresh Frozen Fruit Bites

I love my fruit. It's even better frozen in my favorite yogurt!

Ingredients:

1c non fat yogurt (vanilla or lemon)
1 banana
8 strawberries

Directions:

Peel banana and cut into 8 pieces.
Wash and stem strawberries.
Uncover yogurt container. With teaspoon, dip fruit in yogurt and coat evenly.
On plate covered with wax paper, place coated fruit on plate and set in freezer for 2-3 hours before serving.
Thaw 3-4 minutes before serving.

Number of servings: 4
Serving size: 4 pieces

Nutrition Facts:

Calories: 83
Protein: 2g
Carbohydrate: 19g
Total Fat: 1g
Sodium: 25mg

Enjoy this light and yummy snack!
Gator

What is BMI?

What is BMI?

BMI stands for Body Mass Index. Many people have heard of it, but do not fully understand what exactly it is. BMI measures the ratio of one's body weight to their height. It also tries to give an idea of the amount of body fat a person has. Two people can have the same BMI but different levels of body fat, however, because muscle weighs more than fat. An Elite athlete may weigh more than their sendentary counterpart of the same BMI, but the Elite athlete will be considered "healthier" since a high percentage of body fat increases susceptibility to heart disease, Type II diabetes, cancers, and other various medical problems.

Hugs,

Gator

Cutting Calories

A common misconception is that a calorie is a calorie, so eat whatever you want, as long as you create a calorie deficit. Yes, any calorie deficit can lead to weight loss. But you want to make every calorie count. You can have 150 calories of white rice or 150 calories of brown rice, but the brown rice is more nutrient rich and has more fiber. Foods with fiber stay in your stomach longer so you will have enough energy to get through the day and you won't be tempted to blow your eating plan with an afternoon snack attack. So, choose your calories wisely!! - Taken from "Oxygen" Magazine dated February 2009

Recipe - Low Cal Latte

For all you latte/coffee lovers out there, here's a latte that you can drink and still watch your calorie intake!

Ingredients:

1c skim milk
1c prepared coffee
1 teaspoon vanilla extract
1 teaspoon powdered sugar

Directions:

Warm the skim milk, coffee and vanilla in microwave using a latte cup for 3 minutes on medium-high power, or over low heat on stove. Do not boil. Add powdered sugar and serve! It's that simple!

Nutrition Facts:

Calories: 113
Protein: 8g
Carbohydrate: 16g
Total Fat: 1g
Sodium: 133mg

ENJOY!
Gator

Protein Bars - My Fave!!!!

Gosh, I cannot believe I haven't posted this already!! I am a protein bar addict. I have tried several kinds and wanted to share my findings with everyone. I will list the various protein bars and, where possible, the nutrition facts for each bar.

Zone Perfect Peanut Toffee: Calories 210, Protein 15, Net Carbs 23
Zone Perfect Chocolate Mint: Calories 210, Protein 15, Net Carbs 21
Zone Perfect Peanut Butter: Calories 210, Protein 14, Net Carbs 22
Zone Perfect Chocolate Caramel Cluster: Calories 200, Protein 14, Net Carbs 22
Luna Nutz Over Chocolate: Calories 180, Protein 10, Net Carbs 22
Luna Lemon Zest: Calories 180, Protein 10, Net Carbs 23
Snickers Marathon Energy Bar Chewy Chocolate Peanut: Calories 210, Protein 13, Net Carbs 20

Several other protein bars I've tried (but do not have the nutritional facts available) are as follows:

Snickers Marathon Bar Dark Chocolate Crunch
Kashi Chewy Peanut Butter
Adkins Cinnamon Bun
Cliff Chocolate Chip

I am a person who loves to snack, especially on my carbohydrates. The only thing to keep me from caving in to my cravings has been protein bars. It is amazing how much better I eat when I include protein bars in my daily mealplanning.

Hugs,
Gator

Eclair Cake

One of my favorite desserts to eat is Eclair Cake, simply because it is lower in calories and also contains chocolate!!!! I will list the recipe below:

Ingredients:
1 package instant sugar-free vanilla pudding mix
3 cups skim milk
18 small graham cracker squares
1 cup light whipped topping
2 tablespoons light chocolate syrup

Directions:
Cook pudding as directed on package, using the skim milk. Put thin layer in bottom of dish, then a layer of graham crackers, then one half of remaining pudding; then a second layer of graham crackers and the final half of pudding. Let cool. Add layer of whipped topping. Drizzle chocolate syrup and swirl with spoon. Chill before serving and divide into 9 equal servings.

Nutrition Facts:
Calories - 126
Protein - 4 g
Carbohydrate - 21 g
Total Fat - 2.5 g
Sodium - 180 mg

ENJOY!!!!!!

Hugs,
Gator

Why Do I Do WHAT I Do????

It's amazing how quickly we get back into our regular routines - after a break due to holidays, vacations, etc. We forget sometimes how lucky we are!! There are days I question why I do WHAT I do. Well, first and foremost, it is for my family. They are the #1 priority in my life. Secondly, I care about people. I want to see them happy & I want them to succeed at all their goals in life.

Part of who I am is an Independent BeachBody Coach. I want to do my personal best to help others achieve their weight loss goals. Many people struggle with the amount of food they consume, when to consume it, and what types of foods to eat. In addition, exercise is also a big factor in the path to fitness and better health. So many people struggle simply to get into an exercise regimen. That is what I am here for - for motivation, support, encouragement!! I want to help you reach your highest potential on this journey! Please take the time to email me to obtain further information.

I, personally, have been on this journey and have reached new heights in my diet and exercise regimen. I want to help you succeed, too!!

Hugs,
Gator

I AM A CRAZY PERSON!!

Today, I began researching local races to support my recent goal - the mini marathon. To my surprise, there's LOTS of resources available. Almost too many, if there's such a thing! Anyway, I sent an email out to one of the running clubs to get some feedback. I see a 10K race that is available as early as February. This race would make for a perfect stepping stone in my endeavor. There's also a few 5K's and a 4-miler coming up in the near future. I will await feedback from this club before I pursue anything further. I am very excited about this challenge, but yet very intimidated. I've only run in a few races in the past - running has been more or less a pasttime for me. Who knows what the future holds!!

Hugs,

Gator

Mini Marathon - Here I Come!!

Running is an exercise I have enjoyed doing for over 8 years. In the beginning, I ran simply for the health benefits. Over the years, I have really grown to ENJOY running. After a good run, I feel energized, refreshed, and ready to conquer the world. I have recently decided that I want to train for a mini-marathon. It is something I've wanted to complete for a few years, but never gave it much thought.

I am an avid supporter of Team BeachBody and am also an Independent Coach on their forums. I am currently doing a rotation utilizing 10-Minute Trainer (BB dvd) in addition to running. Over the next several weeks, I plan to double up on my workouts to increase my stamina and endurance to train for a mini-marathon. I will continue to use various BB dvd's to support this training process. I am looking forward to my upcoming training and seeing the benefits of my dedication to health & fitness.

Hugs,
Gator

To Be A Kid Again!

Have you ever gone through a day and looked at the world through a child's eyes? It could amaze you! Last night, my son decided to freeze some water in a dixie cup. This morning, much to his surprise, the water was frozen and the cup had burst! He was so excited at the change that had occurred overnight!! What a big smile I saw first thing this morning!

And, what about the first snow of the year? Most adults frown and complain at the hassle of snow. My childcare kiddies clap, scream, and make lots of noise at the first snow. They just stare out the window in amazement. How wonderful that would be to appreciate such beauty.

Oh, I cannot forget the garbage truck! We all think about how gross that would be to load up trash and haul it away. I see children stare out the window in total amazement as the trash is compacted (and at the size and sound of the big trash truck).

My point to this post is simple. In 2009, I am going to stop and take the time to look at the world through a child's eye. I want to appreciate everything life has to offer - no matter how big or small.

Love to all,
Gator