Monthly Archives: February 2012

Wednesday Fit Recipe

Sunshine Toast

Today’s recipe is one of those you forget about because it so darn easy. But it’s such a nice twist to your everyday eggs and toast. It also provides you with a balanced amount of protein and slow digesting carbs. To make it fun for kids you can use different cookie-cutters to cut out the centers. I like to top mine with fresh berries and sugar-free syrup! Yum!

Calories 240 Carbs 22 Protein 22 Fiber 4

2 piece of whole wheat bread
2 whole eggs
Spray butter
Salt and pepper


Spray pan with a few squirt of spray butter. Using a glass or cookie cutter, create a hole in the middle of the bread, removing the center. Crack the egg into the hole in the middle of the bread and quick tell egg starts to set then flip and finish cooking.

Questions: (answer by leaving a comment)

1. What did you have for breakfast?

I don’t have much of an appetite these days since I’ve been sick, so just had some cereal and milk.

2. Whats your kids favorite breakfast you make them?

My kids always demand waffles when I ask them what they want.

Tuesday Fit Challenge

Listen to Your Body

I’m learning this the hard way. I felt myself feeling sick Friday night but put it off because I knew I had the big ride Saturday, and there was no possible way I was missing out. We’ll looking back I should of done things a little different. First of all we pushed the majority of the ride there were times I felt like my heart was going to jump out of my chest. The first 30 miles I felt super sluggish but kept telling myself not to be a wimp. Well it all caught up to me that night, it hit me like a ton of bricks. Sunday and Monday the only time I left my bed was to get a drink or go to the bathroom. I can’t remember the last time I felt so sick. I know that I would of got sick whether or not I had rode but I don’t think it would of been so bad. My body was in a state of weakness and instead of listening to it I continued to pound it into the ground.

Are bodies are amazing, they give us all the warnings we need if we would just listen to them and take it easy once and a while. Headed back to bed :(

Monday Fit Workout

Go Outside

I’m SO tired of working out indoors…it felt amazing feeling the hot sun beat on my skin and the air blow through my hair. Zac and I did a metric century ride in St. George, Utah this Saturday. All I can say is I might be moving in the near future. It was gorgeous! Sixty-five degrees, no wind, and gorgeous scenery. So my challenge to you is get out! I know most of us live where its still a bit chilly. Bundle up and get out, I promise you won’t regret it. Here are a few ideas: snow skiing, sledding with kids, take a hike, ice skating, snow-show, skate-ski (I really wanna try this), cross-country ski, go for a walk, the list goes on and on. Fresh air is so good for the mind and soul. Have fun and let me know what you do.



1. What is your favorite outdoor activity?
2. Have you started any activities outside yet, if so what?
3. How cold is it where you live?

Friday Fit Advice

Go Nuts

Love’em? Eat up! A one-ounce serving may be high in fat (make that healthy fat) and calories, but new research shows that 55-75 percent of the calories in nuts are not fully absorbed by the digestive tract. So where do they go? Nut calories are mostly excreted by your body. Gross? Yes, but this is one of the reasons why nuts have been proven to help with weight loss and maintenance.

Here’s a sample of what one serving looks like: 1 0z=14 walnuts, 23 almonds, 28 peanuts, 21 hazelnuts.  Nuts Nuts

Thursday Fact Vs. Myth

High-Fiber Diets Have Small Effect on Fat Loss


High-fiber diets decrease appetite, reduce food intake and help prevent weight gain. Dietary fiber decreases the energy density of foods, which results in reduced caloric intake and hunger. High-fiber foods take longer to chew, which helps satisfy hunger and reduces meal size. Increasing dietary fiber promotes weight control, but is no magic bullet for preventing obesity.

What are some high-fiber foods?

Questions:(answer by leaving a comment)

1. Do you worry about getting enough fiber in your diet?

I don’t put enough focus on fiber, I’m usually more concerned with protein and carbs but after researching fiber, I’m going to try and feel up on it.

2. What is your favorite source of fiber?

BERRIES and Beans!!!!!

Wednesday Fit Recipe

Peanut Butter Oatmeal Cookies

Yes you read it right, cookies!!! One cookie only has 82 calories not mention all the fiber, protein, and good carbohydrates you get. These are a delicious treat, I love to have munch on one with a cup of cold glass of milk. I wanna brag up milk for a minute. Milk  so good for you, its one of the best recovery drinks you can drink right after you get done with a workout. Milk is naturally nutrient-rich and balanced with a unique proportion of carbs and protein – in addition to the bone-boosting calcium, phosphorous and vitamin D.  Milk is perfect as an afternoon snack – a great balance of quality protein and carbohydrates, mildly sweet and lots of nutrition. One cup mid-afternoon is not only easy and filling, but picks up your energy and helps get you to dinner without devouring the contents of a co-worker’s candy dish.

Calories 82 Carbs 13 Protein 7 Fiber 2


I grind my own wheat.

3/4 cup whole-wheat flour
1 cup regular oats
1/2 tsp baking soda
1/4 tsp salt
1/3 cup brown sugar
1/4 cup peanut butter
1 tsp pure vanilla
2 Egg Whites
1/4 Cup Unsweetened Applesauce
1 tsp cinnamon
2 Tbsp. mini chocolate chips

Preheat oven to 350. Line two baking sheets with parchment paper. In a bowl, cream together peanut butter, and brown sugar. Add the egg whites, applesauce and vanilla. Beat together until smooth and creamy. Add flour, baking soda, salt and cinnamon and beat together until incorporated.
Stir in oats and fold in chocolate chips.

Place about 3 Tbsp. of cookie batter onto cookie sheet, place in oven for 10 – 12 minutes, until bottom is lightly brown. Makes 14 cookies

Resist EATING the COokie DOUGH!


Questions: (answer by leaving a comment)

1. What is your favorite kind of cookie?

Mines gotta be white chocolate chip macadamia nut (hey its got nuts)

2. Do you generally buy or make your cookies?

3. Do you have any healthy cookie recipes, I would love to have more?

Tuesday Fit Challenge

Take a COLD Shower

Supercharge Your Metabolism: 5-Minute Deep Freeze

By taking a cold shower anywhere from 5 minutes to 30 minutes, you can jumpstart your metabolism. That’s because cold temperature activates brown fat, the fat-burning fat tissue in your body that burns energy to keep you warm. When taking a cold shower, you may experience some shivering, which indicates that you’re using energy to keep your body temperature up.

Try taking a quick shower in the morning or night. Start with 2 minutes of warm water to get your body temperature up, then switch to cold and work toward keeping the water temperature under 60 degrees. Over time, your body will become less sensitive to this drop in temperature. Happy Freezing!




1. What do you think, is it worth a try?

Not for me, I can’t stand to feel cold, the main reason I get in the shower is to warm up. Another advantage to a cold shower is it’s alot less harsh on your skin then a hot one.

Monday Fit Workout

12 Moves in 20 Minutes


I know that all of us have access to a gym to workout, so this workout is dedicated to you ;0 If you’ve gotten bored with your old workout favorites like lunges and push-ups, use this guide to spice up your workout. You only need one set of 12-pound free weights (although feel free to bump it down if you’re a beginner, and always be sure to work to your comfort level).  Perform each exercise 20 times, taking breaks as needed. You may have to work up to 20 reps, as well as work up to finishing the program in less than 20 minutes. Happy Sweating!

It may PAIN you to continue but it HURTS much worse to STOP

Demonstration of Exercises


1. Any of these exercise moves can be modified.

2. Put all these exercises on a strip of paper then place in bowl, draw one out at a time, so you never know whats next plus it adds variety to your workout.

Questions:(answer by leaving a comment)

1. Do you workout at home or the gym?

I workout both, if I had enough equipment at home I would prefer to train at home always.

2. Why are your concerns with owning a gym membership?

3. Are you more motivated at the gym or home to workout hard?

I workout harder at home, not as many distractions.

Friday Fit Advice

The Skinny on Potatoes

Since a Harvard study pegged potatoes as one of the worst foods for your waistline, you might be avoiding them. Don’t! Bikini Potato: Hot Potato! Potatoes are vegetables, and in addition to being a great source of potassium and vitamin C, they’re high in fiber (keeps you full ;), which makes them a much healthier alternative to other comfort foods, like cookies. How they’re prepped is what could make spuds skew the scale-and as the numbers show, most of us overwhelmingly are drawn to processed potatoes. A better way to enjoy them: baked and topped with a dollop of Greek yogurt or my favorite is cottage cheese.

Questions: (answer by leaving a comment)

1. Are you afraid to eat potatoes?

I eat them all the time…probably 2-3 x’s a week.

2. What is your favorite way to have a potato?

I love mine baked in tin-foil, sliced up into chunks topped with cottage cheese then zap it in the microwave for 30 seconds. DELISH!

Thursday Fact Vs. Myth

Lifting Moderate Weights with Lots of Reps is the Key to Growth


Fact: Lifting heavy weights with fewer reps recruits more muscle fibers and results in faster, bigger growth.

When I wanna build muscle I focus on lifting heavy, this generally means I do 6-8 reps, 3 sets. I generally can do 8 reps in the beginning but by my last set I can only push 6, this is how you know you’ve lifted heavy enough. Your muscle should be so fatigued by that last set that you can’t push as much weight in the end. If you can kick out 8 with not much effort…go heavier! We can lift a lot more then we think, trust me! When you lift heavier its important to keep in mind that you need to rest longer in-between sets, about 1-2 minutes. It takes your muscles longer to recover with heavier weight and less reps. When your weight load isn’t as heavy and your doing more reps keep your rest periods 30seconds-1 minute. It’s important to incorporate all types of lifting methods this is you prevent a plateau.


Questions: (answer by leaving a comment)

1. Do you lift heavy, moderate, or light?

I lift heavy 2 weeks, moderate the next, and circuit train the following, to keep things interesting.

2. Which is your favorite?

I like to lift heavy, you get to do less reps ;)

3. How often do you switch up your weight routine?

Every 4 weeks


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