tag:blogger.com,1999:blog-23764263920436075932024-02-19T01:21:56.545-08:00EXHALEBy the time we are adults, fear is as familiar to us as air. It is our element. We live in it, we inhale it, we exhale it, and most of the time we do not even notice it. Instead of "I am afraid," we say, "I don't want to," or "I don't know how," or "I can't" this blog is designed to show and motivate you to show you how YOU CAN!JNicFIThttp://www.blogger.com/profile/09754103840300203159noreply@blogger.comBlogger17125tag:blogger.com,1999:blog-2376426392043607593.post-65210302884800408772010-07-19T09:57:00.000-07:002010-07-19T11:43:01.991-07:00Lost but Forever With Us!<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEij3JBLlh6ww0lEjO2Ob10OiLd-r6U-UVJYATFOcIhPiGVJmUhwD3YGJP_U6uv-oAtgGtUWS4-HyC2wi0SkCAZi6rLZCif7an9g1qyDAo1WENwjQwRi5-x7-c4GpItmGKeZAw39zP0SjY0Z/s1600/Ashley+Hannan+fitness+2.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 213px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEij3JBLlh6ww0lEjO2Ob10OiLd-r6U-UVJYATFOcIhPiGVJmUhwD3YGJP_U6uv-oAtgGtUWS4-HyC2wi0SkCAZi6rLZCif7an9g1qyDAo1WENwjQwRi5-x7-c4GpItmGKeZAw39zP0SjY0Z/s320/Ashley+Hannan+fitness+2.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5495689372902734978" /></a><br /><br />This weekend an amazing friend was lost in a tragic car accident. I needed to exhale, breathe and also mourn with my fellow Savage sisters (www.cathysavagefitness.com), so I went to Sunday session and right away felt the love and spirits lifted. This team of women are truly amazing. Ashley was a amazing light to this team and will deeply be missed but never forgotten <3<br /><br />I then woke up this morning and felt a bit off and down again. I had contemplated just washing today off and not working out, because I was honestly just feeling downright low. However, I knew Ash would say like all the other Savage girls just get it done! So I decided to get outside and work out my emotions and feelings on the track. I knew that I would feel better after, as I always do. So I cranked up the iPod and went to town! Check out my below workout for a killer mix up to your regular routine.<br /><br />I was also surprised that during my workout I happened to see 2 butterflies and felt an overwhelming calm come over me. I definitely believe my Nana (who passed this April) was there with me and today she had a friend. It was a sign to keep pushing and know that I do have someone (if not 2) looking down on me.<br /><br />Needless to say, I exhaled, smiled and went on with my day :)<br /><br />Until next time, stay healthy and happy!<br /><br />DO THE BELOW 2X THROUGH<br />1 lap around track<br />side shuffle from 1 goal post to half field, switch directions<br />20 jump squats<br />20 jumping jack claps (clap at top of jack)<br />1 min plank hold<br /><br />1 lap around track<br />high skips from 1 goal post to half field, then skip for distance till goal post<br />20 split jumps<br />20 jumping jack claps (clap at top of jack)<br />20 calf raises (20 reg, 20 in, 20 out)<br />1 min plank hold<br /><br />cool down... stretch and add in some yoga poses.<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJjsNsaVB2PwlthgzV4_mUDl3pEQWrcHJY3MNIfjpSU-Y537hUldoE2Q6Xwvd8FyogV-PC-rnUydc-OyIwWt9LXIQiWT9UZyLkCGGwbAoE1SG23RZHnElKRUffHvairmk3dnel8fcbIDcz/s1600/stretching+2.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 213px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJjsNsaVB2PwlthgzV4_mUDl3pEQWrcHJY3MNIfjpSU-Y537hUldoE2Q6Xwvd8FyogV-PC-rnUydc-OyIwWt9LXIQiWT9UZyLkCGGwbAoE1SG23RZHnElKRUffHvairmk3dnel8fcbIDcz/s320/stretching+2.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5495685154676219266" /></a>JNicFIThttp://www.blogger.com/profile/09754103840300203159noreply@blogger.com1tag:blogger.com,1999:blog-2376426392043607593.post-49865574692626161732010-04-22T08:31:00.000-07:002010-04-22T09:16:36.858-07:00WHAT THE HELL IS THAT????????<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDDaca9EAlzXPhX7-yJLgbGPxK0ntoCjBM_oSA-NuBnoNMQd9Y_NuzCXbrGcKGIJkQVtrXYPsbnB-KLh9KS4O1uDlGQkj5ZK_-Cgbw6id6DkLQOwldP39Pqp1KsZ_3KWNpMu4dKIAd_3fn/s1600/junk+food.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 312px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDDaca9EAlzXPhX7-yJLgbGPxK0ntoCjBM_oSA-NuBnoNMQd9Y_NuzCXbrGcKGIJkQVtrXYPsbnB-KLh9KS4O1uDlGQkj5ZK_-Cgbw6id6DkLQOwldP39Pqp1KsZ_3KWNpMu4dKIAd_3fn/s320/junk+food.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5462996425894103202" /></a><br /><br />If you are new to clean eating or even if you live by it you may look at the ingredient list on the back of food packages and find yourself asking "what is that?" Well a general rule to live by is that if you can't pronounce it then it probably isn't the best thing for you. Don't get me wrong things in moderation, however there are some ingredients you shouldn't have at all!!! I've listed them below and gave some explanations to help you in your journey to a healthier, fitter you! <br /><br />Now clear out those cabinets! :)<br /><br /><span style="font-weight:bold;">SODIUM NITRATE/SODIUM NITRITE:</span> Used as a coloring, flavoring, preservative in bacon, corned beef, hot dogs, ham, lunch meat, smoked fish. Sodium Nitrite stabilizes the red color in cured meat and adds flavor. Otherwise did you know your hot dogs and bacon would look gray!! Appetizing eh?Adding it to food can create small amounts of potent cancer-causing chemicals called nitrosamines- worth avoiding if you ask me!<br /><br /><span style="font-weight:bold;">BUTYLATED HYDROXYANISOLE (BHA):</span> In cereal packaging, chewing gum, oil and potato chips. It retards rancidity in fats, oils and foods that contain oil. According to the Federal Government's National Toxicology Program, it is "responsibly anticipated to be a human carcinogen."<br /><span style="font-weight:bold;"><br />OLESTRA (OLEAN): </span> A fat substitute used in Lay's Light Chips and Pringles Light Chips. It's a synthetic fat that isn't absorbed as it passes through the digestive system, so it has no calories. It can cause severe diarreah, loose stools and abdominal cramps. <br /><br /><span style="font-weight:bold;">SACCHARIN: </span> An artificial sweetener in no-sugar added foods and Sweet'N Low. Animal studies have shown that it can cause cancer of the bladder, uterus, overies, skin and other organs. It also appears to increase the potency of other cancer-causing chemicals. <br /><br /><span style="font-weight:bold;">PARTIALLY HYDROGENATED OIL:</span> A fat in baked goods, fried restaurant food, icing, microwave popcorn, cookies, and even some energy and granola bars. Vegetable oil can be made into a semisolid shortening or margarine by chemically adding hydrogen. The process creates trans fats which raise LDL "bad cholesterol" and lower HDL "good cholesterol, making them worse for your heart than saturated fat.<br /><br /><span style="font-weight:bold;"><br />ARTIFICIAL COLORINGS: </span>They're almost exclusively used in products with little nutritional value (candy soda etc.) so you won't be missing much if you avoid foods that have them. The presence of colorings usually signals the absence of fruit or toher natural ingredients. It's been said that colorings contribute to hyperactivity in some children. Ones to watch are: BLUE 1, BLUE 2, GREEN 3, RED 3, YELLOW 6!!!!!JNicFIThttp://www.blogger.com/profile/09754103840300203159noreply@blogger.com0tag:blogger.com,1999:blog-2376426392043607593.post-4599671754180809052010-02-14T12:17:00.001-08:002010-02-14T12:21:55.130-08:00LOVE<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAmoBCrKOQD4kEC8LJy8u6yCOJl9GuT581I9Shu99MjPJr277asrvCL7uF7eCfT_mDt5EhuTzhpVaz0SHL0qGR0R6ENOfcVofeCXBzzGdfz-WJVBuwmwuqh663llcBogfb9LlL8LN7eiOZ/s1600-h/P6261988.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAmoBCrKOQD4kEC8LJy8u6yCOJl9GuT581I9Shu99MjPJr277asrvCL7uF7eCfT_mDt5EhuTzhpVaz0SHL0qGR0R6ENOfcVofeCXBzzGdfz-WJVBuwmwuqh663llcBogfb9LlL8LN7eiOZ/s320/P6261988.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5438196927975301266" /></a><br />"Let there be spaces in your togetherness, and let the winds of the heavens dance between you. Love one another, but make not a bond of love; let it rather be a moving sea between the shores of your souls." ~Kahlil Gibran<br /><br />Valentine’s Day is for love of a significant other, friends and YOURSELF! You cannot give yourself fully until you love yourself. So live, love and respect yourself and the other joys of love fall into place!<br /><br />May your heart sing for greatness!<br /><br />HAPPY VALENTINE’S DAY <3<br /><br /><br />My love, Stevie, and IJNicFIThttp://www.blogger.com/profile/09754103840300203159noreply@blogger.com0tag:blogger.com,1999:blog-2376426392043607593.post-90122259491260407692010-01-16T06:05:00.000-08:002010-01-16T06:21:38.604-08:00Is there a right side of the bed to wake up on????<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivFywzdmteLJzgdl1TtE4fjjk0gQMfAXsIBCbZkluns9ykf6y1GyR0Z2WGN-orwlzHj3Z3bGx3yFAYge_GaUieN3Kv0kolU-REMkI_h7CYsbmCe0ZK05lCwVnyGEGSkhKErvwo2eRmUhfx/s1600-h/P1011928.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivFywzdmteLJzgdl1TtE4fjjk0gQMfAXsIBCbZkluns9ykf6y1GyR0Z2WGN-orwlzHj3Z3bGx3yFAYge_GaUieN3Kv0kolU-REMkI_h7CYsbmCe0ZK05lCwVnyGEGSkhKErvwo2eRmUhfx/s320/P1011928.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5427342511102663714" /></a><br />So I woke up this morning happy as can be, I love my job, have awesome friends and family and wake up to a kiss from Steve when he leaves every morning. However, why is it that sometimes we wake up and just feel well...low? This was not the way I woke up today although I do sometimes, so I started thinking about those days and realized that when we have these mornings and then dwell on it and blame every little thing on "urgh well it was destined, I woke up on the wrong side of the bed," we are then bound to have a bad day. <br /><br />So instead don't blame it on anything but yourself, have a good breakfast (like mine today below) and <span style="font-weight:bold;">EXHALE</span> because you deserve to have a best day possible simply because you can if you let yourself :)<br /><br />4 Egg whites with spinach, feta and sun-dried tomatoes<br />1/4 cup oats with 3/4 cup blueberries<br />YOGI Super-Antioxidant Green Tea (quote on the teabag <span style="font-style:italic;">"Those who live in the past limit their future"</span>)JNicFIThttp://www.blogger.com/profile/09754103840300203159noreply@blogger.com0tag:blogger.com,1999:blog-2376426392043607593.post-28258487025538982012010-01-15T04:49:00.000-08:002010-01-15T05:23:14.424-08:00Traveling tipsMany people fear gaining weight while traveling but there are some simple things you can do when traveling to start your day off right, feel good about yourself and burn a few extra calories. <br /><br />Beach location: take an early am jog on the beach working in some walking lunges, practice some yoga poses and take in the beauty of it all and/or do some ab work (crunches, v-ups, suitcase crunches, plank, on your towel in the sand. <br /><br />Anywhere: Find a few extra stairs and jog up and down them a few times.<br /><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dz8UPZ9l4XDTOWrKvMY67k2D5I1QS4IyWYqofolAuKTqnRfci-5W-sGcHRWQN5GxC_bNmouPww1AjjBBepTYA' class='b-hbp-video b-uploaded' frameborder='0'></iframe><br /><br />You can also do the below workout anywhere you have a little space and time.<br /><br />Repeat this sequence 3 times<br />-March in place 1 min<br />-drop down and do 5 push-ups<br />-forward alternating lunges (15 each side)<br /><br />Repeat this sequence 3 times<br />-jumping jacks 1 min<br />-drop down and hold plank for 1 minute or do 1 minute of crunches<br />-15 squats<br /><br />This won't take you long but will give you the perfect energy boost to get your body ready to roll through wherever your travels lead you :) PS- don't forget to stretch!JNicFIThttp://www.blogger.com/profile/09754103840300203159noreply@blogger.com1tag:blogger.com,1999:blog-2376426392043607593.post-9925388883923721882009-12-28T04:48:00.000-08:002009-12-28T04:52:31.643-08:00Janelle's Power Packed Pancakes<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoB_kgr0-8S-mY2uHz2a1amZXXpcyfp2mmUFYFu5WvgKq9a4CFvP2Gdo-moOJoaHCfxgPxGbHDufVBA_2SLFmxWnr1CP5Mf3-k3-8QS86P2u_RwdRWYEOPwfKjPGUJVLecnoy-_2Kh3R2w/s1600-h/P1012338.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoB_kgr0-8S-mY2uHz2a1amZXXpcyfp2mmUFYFu5WvgKq9a4CFvP2Gdo-moOJoaHCfxgPxGbHDufVBA_2SLFmxWnr1CP5Mf3-k3-8QS86P2u_RwdRWYEOPwfKjPGUJVLecnoy-_2Kh3R2w/s320/P1012338.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5420269045364059522" /></a><br /><span style="font-weight:bold;">Janelle's Power Packed Pancakes</span><br /><br />This is the perfect start to the day! You can always eat cold on the go too for a great energy boost!<br /><br />1 cup 100% pure egg whites<br />1/4 cup oats<br />handful walnuts<br />cinnamon (to taste)<br />1/2 scoop banana whey protein (or vanilla)<span style="font-style:italic;">*I personally like BSN Lean Dessert Whey Banana flavor for this recipe </span><br />1/4 cup berries<br />*honey or agave nectar optional<br /><br />blend all in a blender then add to a non stick skillet on medium heat like pancake batter. once bubbles form flip. Top with a little jam or sugar free syrup :) ENJOY! makes about 4-5 pancakesJNicFIThttp://www.blogger.com/profile/09754103840300203159noreply@blogger.com3tag:blogger.com,1999:blog-2376426392043607593.post-22132188206250642202009-10-03T10:13:00.000-07:002009-10-15T05:02:51.694-07:00Janelle's Awake Shake!Longing for something more than egg whites and veggies in the am with my oatmeal, I thought about creating something that had a combination of protein, veggie and fruit to have on my way out the door to train clients. <br /><br />Below is what I came up with and despite the green color and thought of having veggies in your protein smoothie I think you will find it extremely DELISH! Try it out and let me know what you think. You could even call it the "GREEN MONSTER" to get the kids to try...after all it is Halloween month :)<br /><br />4 ice cubes<br />1.5 scoops banana whey protein (if you only have vanilla or strawberry that will work too)<br />1/2 apple<br />1/2 pear<br />1 handful of spinach<br />1 small cucumber, peeled<br />1/2 cup water, apple juice or skim milk (use only water if trying to cut cals & fruit sugars)<br />1/2 lime squeezed<br /><br /><br />Blend all in blender until smooth. ENJOY!JNicFIThttp://www.blogger.com/profile/09754103840300203159noreply@blogger.com4tag:blogger.com,1999:blog-2376426392043607593.post-51099620898524434652009-10-02T10:16:00.000-07:002009-10-02T10:28:12.471-07:00Back from the Olympia!<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLny5RNsvJpFE1OYT-dsIBSlniSsdXLIR_KJUh-PQqROO2WZftGP5bMGgNCa-3eeg57NGUHNZOiQwXfcUunXkWtRngjZVzVUX9xCICdOEUudjlxtHEA_y52lccQxPX-yjM7iQ7-EFmb4uu/s1600-h/oxygen+party+2"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLny5RNsvJpFE1OYT-dsIBSlniSsdXLIR_KJUh-PQqROO2WZftGP5bMGgNCa-3eeg57NGUHNZOiQwXfcUunXkWtRngjZVzVUX9xCICdOEUudjlxtHEA_y52lccQxPX-yjM7iQ7-EFmb4uu/s320/oxygen+party+2" border="0" alt=""id="BLOGGER_PHOTO_ID_5388055685624431586" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyXsAjRCSGnLbo1ToaL0ySV73M_UzPOqLlx9mzvykSmlFngKewppzV3IFj6tP_ReWcQoe3n4RXYyjYKKQUVc3xJITPhyMnVVpYtc0LCquIoGI8PUKkP0plxUNUtbJVcD-rdA8up2MAn20y/s1600-h/oxygen+party"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyXsAjRCSGnLbo1ToaL0ySV73M_UzPOqLlx9mzvykSmlFngKewppzV3IFj6tP_ReWcQoe3n4RXYyjYKKQUVc3xJITPhyMnVVpYtc0LCquIoGI8PUKkP0plxUNUtbJVcD-rdA8up2MAn20y/s320/oxygen+party" border="0" alt=""id="BLOGGER_PHOTO_ID_5388055675884672818" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0sv8kalbr2T0XRk8lCDYJ09bB1-d1olqpavUbONd_XvRn0kjNqchMkIvlnYmnSEYpryDdAFFGarJKHvUTi_dO2gszwEABfyWczw2lfbnuLcHe7irJDQTjOZD7HOY7Z1mxSJ_jBfvoQvZH/s1600-h/olympia"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0sv8kalbr2T0XRk8lCDYJ09bB1-d1olqpavUbONd_XvRn0kjNqchMkIvlnYmnSEYpryDdAFFGarJKHvUTi_dO2gszwEABfyWczw2lfbnuLcHe7irJDQTjOZD7HOY7Z1mxSJ_jBfvoQvZH/s320/olympia" border="0" alt=""id="BLOGGER_PHOTO_ID_5388055671794175394" /></a><br />Well here I am 5 days later and I think I've finally recovered from Vegas! Although I didn't get to sight see and enjoy it as much as I'd like this time around I'm headed back in November to compete in Fitness America and Bikini America and will have my second half with me to enjoy the Vegas fun with!<br /><br />This month I was there working at the Mr. Olympia Fitness Expo for ISS Research, makers of the yummy Oh Yeah! bars and drinks. My partner in crime, Lori Harder and I had a blast working but also treating ourselves for Sushi at NOBU and joining the other Savage (www.cathysavagefitness.com) ladies at the <span style="font-style:italic;">Oxygen Magazine<span style="font-weight:bold;"><span style="font-weight:bold;"></span></span></span> party. <br /><br />The show and expo were great, although the flight was sooo long and my layover was delayed to boot :(<br /><br />The 2009 Mr. Olympia is now three-time winner Jay Cutler! Which is pretty cool considering I'm competing in Jay Cutler's New England NPC show in Boston at the John Hancock at the end of this month -OCTOBER 31st!<br /><br />Until next time...JNicFIThttp://www.blogger.com/profile/09754103840300203159noreply@blogger.com2tag:blogger.com,1999:blog-2376426392043607593.post-91690283619528771732009-08-12T09:26:00.000-07:002009-09-10T19:22:10.482-07:00Busy Bee<span style="font-size:85%;"><span style="font-family: georgia;">I know it's been awhile since my last post but I can assure you I have been busy ;) Busy cooking new fun healthy recipes to share with you all, busy enjoying the Summer us New Englander's have been waiting for only to realize it's already gone :( busy training clients and myself as I prepare for the Fall fitness season -mainly FITNESS AMERICA NATIONALS in LAS VEGAS (www.fitnessamerica.com)</span>
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<br /><span style="font-family: georgia;">Today I'd like to share with you a few recipes you are sure to love and I assure you you're body will thank you!</span>
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unhidewhenused="false" qformat="true" name="Book Title"> <w:lsdexception locked="false" priority="37" name="Bibliography"> <w:lsdexception locked="false" priority="39" qformat="true" name="TOC Heading"> </w:LatentStyles> </xml><![endif]--><style> <!-- /* Font Definitions */ @font-face {font-family:"Cambria Math"; panose-1:2 4 5 3 5 4 6 3 2 4; mso-font-charset:1; mso-generic-font-family:roman; mso-font-format:other; mso-font-pitch:variable; mso-font-signature:0 0 0 0 0 0;} /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-unhide:no; mso-style-qformat:yes; mso-style-parent:""; margin:0in; margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:12.0pt; font-family:"Times New Roman","serif"; mso-fareast-font-family:"Times New Roman";} .MsoChpDefault {mso-style-type:export-only; mso-default-props:yes; font-size:10.0pt; mso-ansi-font-size:10.0pt; mso-bidi-font-size:10.0pt;} @page Section1 {size:8.5in 11.0in; margin:1.0in 1.0in 1.0in 1.0in; mso-header-margin:.5in; mso-footer-margin:.5in; mso-paper-source:0;} div.Section1 {page:Section1;} --> </style><!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Table Normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-priority:99; mso-style-qformat:yes; mso-style-parent:""; mso-padding-alt:0in 5.4pt 0in 5.4pt; mso-para-margin:0in; mso-para-margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri","sans-serif"; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-fareast-font-family:"Times New Roman"; mso-fareast-theme-font:minor-fareast; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi;} </style> <![endif]--> <p class="MsoNormal" style="margin-bottom: 12pt; text-align: center; font-family: georgia;" align="center"><span style="font-size:85%;"><span style="font-size: 11pt; color: rgb(0, 0, 0); font-weight: bold;">Tuna Lettuce Wraps</span><span style="font-size: 11pt; color: rgb(68, 68, 68);"><o:p></o:p></span></span></p> <p class="MsoNormal" style="font-family: georgia;"><span style="font-size:85%;"><b><i style=""><span style="font-size: 11pt; color: rgb(78, 139, 190);">Ingredients:</span></i></b><span style="font-size: 11pt; color: rgb(68, 68, 68);">
<br /><span style="color: rgb(0, 0, 0);">2-3 leaves of Romaine lettuce </span>
<br /><span style="color: rgb(0, 0, 0);"> 1 Roma tomato or Sun gold (baby orange-soo sweet!) tomatoes, cut into 8 pieces </span>
<br /><span style="color: rgb(0, 0, 0);"> 1/2 cup green and red pepper, diced </span>
<br /><span style="color: rgb(0, 0, 0);"> 1/2 can (3 ounces) white albacore tuna, drained </span>
<br /><span style="color: rgb(0, 0, 0);"> 6 Oz. container 0% fat plain Organic Greek Yogurt</span>
<br /><span style="color: rgb(0, 0, 0);"> 1 Tablespoon balsamic vinegar </span><o:p></o:p></span></span></p> <p class="MsoNormal" style="font-family: georgia;"><span style="font-size:85%;"><b><i style=""><span style="font-size: 11pt; color: rgb(78, 139, 190);">Instructions:</span></i></b><span style="font-size: 11pt; color: rgb(68, 68, 68);">
<br /><span style="color: rgb(0, 0, 0);">Mix the ingredients into the tuna and Greek Yogurt. Sprinkle with the balsamic vinegar and add a scoop into a lettuce leaf, roll –up and enjoy!</span><o:p></o:p></span></span></p> <p class="MsoNormal" style="font-family: georgia;"><span style="font-size:85%;"><b><i style=""><span style="font-size: 11pt; color: rgb(78, 139, 190);">Nutritional Information:</span></i></b><i style=""><span style="font-size: 11pt; color: rgb(78, 139, 190);"> <o:p></o:p></span></i></span></p> <p class="MsoNormal" style="font-family: georgia;"><span style="font-size:85%;"><b><span style="font-size: 11pt; color: rgb(68, 68, 68);">Per serving<o:p></o:p></span></b></span></p> <span style="font-size:85%;"><span style="font-size: 11pt; font-family: georgia;"><span style="color: rgb(0, 0, 0);">Servings Per Recipe: 1</span><span style="color: rgb(68, 68, 68);">
<br /><span style="color: rgb(0, 0, 0);"> 307 calories</span>
<br /><span style="color: rgb(0, 0, 0);"> 3 g total fat </span>
<br /><span style="color: rgb(0, 0, 0);"> 10 g carbohydrate</span>
<br />
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mso-footer-margin:.5in; mso-paper-source:0;} div.Section1 {page:Section1;} /* List Definitions */ @list l0 {mso-list-id:421296110; mso-list-template-ids:-1824249044;} @list l0:level1 {mso-level-number-format:bullet; mso-level-text:; mso-level-tab-stop:.5in; mso-level-number-position:left; text-indent:-.25in; mso-ansi-font-size:10.0pt; font-family:Symbol;} ol {margin-bottom:0in;} ul {margin-bottom:0in;} --> </style><!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Table Normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-priority:99; mso-style-qformat:yes; mso-style-parent:""; mso-padding-alt:0in 5.4pt 0in 5.4pt; mso-para-margin:0in; mso-para-margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:10.0pt; font-family:"Calibri","sans-serif";} </style> <![endif]--> <p class="MsoNormal" style="text-align: center; line-height: normal; font-family: georgia;" align="center"><span style="font-size:85%;"><b><span style="font-size: 16pt;">Grilled Bass with Strawberry Salsa</span></b></span></p><p class="MsoNormal" style="text-align: center; line-height: normal; font-family: georgia;" align="center"><span style="font-size:85%;"><span style="font-weight: bold; font-style: italic;">*Inspired by my boyfriend Steve the Fisherman :)</span>
<br /><b><span style="font-size: 16pt;"><o:p></o:p></span></b></span></p> <p class="MsoNormal" style="text-align: center; line-height: normal; font-family: georgia;" align="center"><span style="font-size:85%;"><span style="font-size: 10pt;">Makes 4 servings</span><b><span style="font-size: 10pt;"><o:p></o:p></span></b></span></p> <h4 style="font-family: georgia;"><span style="font-size:85%;"><span style="font-size: 10pt; line-height: 115%;">Ingredients:<o:p></o:p></span></span></h4> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal; font-family: georgia;"><span style="font-size:85%;"><strong><span style="font-size: 10pt;"><o:p> </o:p></span></strong></span></p> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal; font-family: georgia;"><span style="font-size:85%;"><strong><span style="font-size: 10pt;">4</span></strong><span style="font-size: 10pt;"> 4- to 5-ounce fresh or frozen sea bass or halibut steaks, 1-inch thick</span><span style="font-size: 10pt;"><o:p></o:p></span></span></p> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal; font-family: georgia;"><span style="font-size:85%;"><b><span style="font-size: 10pt;">1</span></b><span style="font-size: 10pt;"> small lime <o:p></o:p></span></span></p> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal; font-family: georgia;"><span style="font-size:85%;"><b><span style="font-size: 10pt;">1/4</span></b><span style="font-size: 10pt;"> teaspoon salt <o:p></o:p></span></span></p> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal; font-family: georgia;"><span style="font-size:85%;"><b><span style="font-size: 10pt;">1/4</span></b><span style="font-size: 10pt;"> teaspoon cayenne pepper <o:p></o:p></span></span></p> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal; font-family: georgia;"><span style="font-size:85%;"><b><span style="font-size: 10pt;">1</span></b><span style="font-size: 10pt;"> cup chopped fresh strawberries <o:p></o:p></span></span></p> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal; font-family: georgia;"><span style="font-size:85%;"><b><span style="font-size: 10pt;">2</span></b><span style="font-size: 10pt;"> tablespoons snipped fresh cilantro <o:p></o:p></span></span></p> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal; font-family: georgia;"><span style="font-size:85%;"><b><span style="font-size: 10pt;">1/2</span></b><span style="font-size: 10pt;"> teaspoon cumin <o:p></o:p></span></span></p> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal; font-family: georgia;"><span style="font-size:85%;"><b><span style="font-size: 10pt;">1/8</span></b><span style="font-size: 10pt;"> teaspoon salt</span></span></p><p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal; font-family: georgia;">drizzle of honey or honey mustard
<br /><span style="font-size:85%;"><span style="font-size: 10pt;"><o:p></o:p></span></span></p> <h4 style="font-family: georgia;"><span style="font-size:85%;"><span style="font-size: 10pt; line-height: 115%;">Directions:<o:p></o:p></span></span></h4> <p style="font-family: georgia;"><span style="font-size:85%;"><b><span style="font-size: 10pt;">1.</span></b><span style="font-size: 10pt;"> Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Finely shred lime peel. Peel, section, and chop lime; set aside. In a small bowl combine lime peel, the 1/4 teaspoon salt, and the cayenne pepper. Sprinkle evenly over both sides of each fish steak; rub in with your fingers. <o:p></o:p></span></span></p> <p style="font-family: georgia;"><span style="font-size:85%;"><b><span style="font-size: 10pt;">2.</span></b><span style="font-size: 10pt;"> Get grill to medium heat. Place fish grill and cook for 7 to 9 minutes per 1/2-inch thickness or until fish flakes easily when tested with a fork, gently turning once halfway through grilling time. <o:p></o:p></span></span></p> <p style="font-family: georgia;"><span style="font-size:85%;"><b><span style="font-size: 10pt;">3.</span></b><span style="font-size: 10pt;"> Meanwhile, in a medium bowl combine chopped lime, strawberries, cilantro, cumin, and the 1/8 teaspoon salt. Serve with grilled fish. <o:p></o:p></span></span></p> <h4 style="font-family: georgia;"><span style="font-size:85%;"><strong><span style="font-size: 10pt; line-height: 115%;">Nutrition facts per serving:</span></strong><span style="font-size: 10pt; line-height: 115%;"><o:p></o:p></span></span></h4> <ul type="disc"><li class="MsoNormal" style="line-height: normal; font-family: georgia;"><span style="font-size:85%;"><span style="font-size: 10pt;">Calories 137<o:p></o:p></span></span></li><li class="MsoNormal" style="line-height: normal; font-family: georgia;"><span style="font-size:85%;"><span style="font-size: 10pt;">Total Fat (g) 3<o:p></o:p></span></span></li><li class="MsoNormal" style="line-height: normal; font-family: georgia;"><span style="font-size:85%;"><span style="font-size: 10pt;">Carbohydrate (g) 7<o:p></o:p></span></span></li><li class="MsoNormal" style="line-height: normal;"><span style="font-size: 10pt; font-family: "Book Antiqua","serif";"><span style="font-size:85%;"><span style="font-family: georgia;">Protein (g) 22</span></span><o:p></o:p></span></li></ul>
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<br />JNicFIThttp://www.blogger.com/profile/09754103840300203159noreply@blogger.com0tag:blogger.com,1999:blog-2376426392043607593.post-84374057915035403502009-07-01T15:22:00.000-07:002009-07-01T15:44:50.756-07:00Digging for Motivation...<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIFmr9BBMUS5DgaHYhSUPe8vzrcJfdRHA1EictZD3LooRCEioEVONhbuX2ea5493qNqHIirlgftlKAl6CPvhPpAkF4T_vJVtvEpmcoiUlTjqmJrL9-Ic1FI6Stpfn5XRL7AK-VCcgQZ3vV/s1600-h/stag.jpg"><img id="BLOGGER_PHOTO_ID_5353625559111809202" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 213px; CURSOR: hand; HEIGHT: 320px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIFmr9BBMUS5DgaHYhSUPe8vzrcJfdRHA1EictZD3LooRCEioEVONhbuX2ea5493qNqHIirlgftlKAl6CPvhPpAkF4T_vJVtvEpmcoiUlTjqmJrL9-Ic1FI6Stpfn5XRL7AK-VCcgQZ3vV/s320/stag.jpg" border="0" /></a><br /><div>So living in New England has it's ups and downs, one of the downs being the WEATHER! It has rained the whole month of June and I'm seeing a lack of motivation in my clients and believe it or not myself. So how do we get past this? Whether you are loosing motivation because you just want to enjoy the Summer months with friends, are too busy at work, are not seeing the results you want, or rainy days have you down... there is a way out of this hump.</div><div> </div><div></div><div>First you need to remind yourself of your goal. Why you want to get there and how you are going to accomplish it. Visually think of how you will feel and look when you have reached your goal. Is it to be 10 pounds thinner, is it to have leaner legs and glutes, is it to simply have more energy and feel more confident? If you have met your goal before this should be easy, however if you have not, you can still think of how you will feel when there. The joy and confidence you will feel knowing you accomplished your goal, the energy you will have, the happier you will be around others and your families etc.</div><br /><div></div><div>Another tip on goals is to tell someone you trust and confide in. By telling someone you are committing to your goal and can't procrastinate when someone asks you how your doing with progress. It's easier to lie or put things off in our own heads, but by owning up to your goals and having a buddy check-in with make you be honest with them and yourself ;)</div><br /><div></div><div>Secondly, treat yourself- no not with food but with some fabulous new gym clothes! A new pair of pants or top that make you feel good and will make you feel good in the gym. This is a good temporary fix to building your confidence. I personally love LuLuLemon and PrAna because the material is nice and thick and pulls everything in (they look great too!)</div><br /><div></div><div>Lastly, load up the iPod or MP3 player with new tunes that will get you moving. I know if I have a new playlist on my iPod it excites me listen to it and see the drive it gives me in the gym to get things done. Another great technology tool is the iPod alarm doc- where you can plug your iPod into the doc and wake up to the song of your choice...a great way to get moving and motivated in the am! Keep your gym clothes in your car or by your bed too for easy access to them so you'll be sure not to miss a workout!</div><br /><div>Good luck with your goals this month everyone! GET OUT THERE AND LIVE :)</div><div> </div>JNicFIThttp://www.blogger.com/profile/09754103840300203159noreply@blogger.com1tag:blogger.com,1999:blog-2376426392043607593.post-9845640734389930102009-06-02T04:51:00.000-07:002009-06-02T05:07:08.667-07:00PASSION...<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrl9YhufbzoqQfkX9kDlseEZqZCRs4cKWFff_K6Le_ShgQiJHtbhgUQ3-lB71t1wa9Cun0MHTCIor68uEZ6N1AVzrhsS1CAGfhdu2DhEdmUrzvmA6xn9xGOSgzU1Avv8HXY0AxfnzKYmoy/s1600-h/The+moment.jpg"><img id="BLOGGER_PHOTO_ID_5342700553318331202" style="FLOAT: left; MARGIN: 0px 10px 10px 0px; WIDTH: 214px; CURSOR: hand; HEIGHT: 320px" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrl9YhufbzoqQfkX9kDlseEZqZCRs4cKWFff_K6Le_ShgQiJHtbhgUQ3-lB71t1wa9Cun0MHTCIor68uEZ6N1AVzrhsS1CAGfhdu2DhEdmUrzvmA6xn9xGOSgzU1Avv8HXY0AxfnzKYmoy/s320/The+moment.jpg" border="0" /></a><br /><div>People often ask me how did you get into competing in fitness? Well, it's simple it was a dream of mine since ever since I first saw Fitness America on ESPN back in high school. I was amazed by these beautiful, strong women. But at the time didn't beleive I could ever be strong enough to do anything like that. I loved being on stage, competing in pageants, but for me to be athletic like that, I thought was way out of my reach. I played soccer and basketball, but wasn't a good runner (always the back of the pack) but still I always tried my hardest in practice to be the best I could be at the sports I played. Once I went to college I still had the dream, started to research the sport of fitness a little more and thought that maybe I could one day do something like that. I started to really workout in the gym and felt that I was actually getting some strength. It wasn't until after college though that I realized I couldn't just keep dreaming anymore. I wanted to make this dream a reality, and I was going to do everything in my power to figure out how. </div><br /><div></div><br /><div>I didn't know if I'd be any good, nor did I know where to start, but thankfully I stumbled upon Cathy Savage (<a href="http://www.cathysavagefitness.com/">http://www.cathysavagefitness.com/</a>) and my dreams started to seem clearer. My goal was in sight and after meeting with her and her team at the time I made the commitment to step on stage.</div><br /><div>Why am I telling you all this, well that was my dream to compete, however I did not know that fitness would be my lifelong PASSION until I actually stepped on stage in April of 2005.<br /></div><div>One gift you must continuously protect and cherish is your excitement and passion! Only passions, GREAT PASSIONS, can elevate the soul to GREAT things. NOTHING GREAT in the world has been accomplished without passion and enthusiasm. SO work hard at your dreams and goals. By constantly reminding yourself of your passions, joys, thoughts and feelings torwards your goals you will achieve them. </div><br /><div>What is your passion?</div><br /><div>Have a fabulous week everyone :)</div>JNicFIThttp://www.blogger.com/profile/09754103840300203159noreply@blogger.com0tag:blogger.com,1999:blog-2376426392043607593.post-52820297226096960502009-05-09T06:44:00.000-07:002009-05-09T06:52:25.022-07:00Spring Into Positivity!Emotional positivity breeds happiness and good things!<br /><br />Replaying past triumphs, victories and happy times in your mind is a powerful way to motivate yourself and stay positive. Staying encouraged isn’t easy, it’s a full time job. One great way to help keep you motivated is to post quotes, pictures of things you desire, happy times you’ve had etc. close by so you can always reference them and remind yourself this is where you want to be, whether it be mentally or physically. <br /><br />Be careful having conversations and associations with people who are negative and can bring you down in a instant. By steering clear of negativity you will start to see yourself differently and your happiness will begin to catch on to others around you J<br /><br />This week try and stay positive and see the light that will soon surround you!JNicFIThttp://www.blogger.com/profile/09754103840300203159noreply@blogger.com0tag:blogger.com,1999:blog-2376426392043607593.post-2760204831669000402009-04-06T09:25:00.000-07:002009-04-06T09:52:59.867-07:00Don't let Easter EAT YOU!<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqDv68dPjAz3sD2IJBs8axd7Fsgb9LCLpOGq_tQqT_ZSrhTfCRwUsfyJ42Fj9fjkRae2tR-HMjy6KHsnqNW8JlkJr5BafPIj8OkNz3W2uqJ5PB9dUFAZBPF_OSycrcl1k0bYhV4VmWwxM3/s1600-h/crustless+quiche+1.JPG"><img id="BLOGGER_PHOTO_ID_5321622412982826290" style="FLOAT: right; MARGIN: 0px 0px 10px 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 240px" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqDv68dPjAz3sD2IJBs8axd7Fsgb9LCLpOGq_tQqT_ZSrhTfCRwUsfyJ42Fj9fjkRae2tR-HMjy6KHsnqNW8JlkJr5BafPIj8OkNz3W2uqJ5PB9dUFAZBPF_OSycrcl1k0bYhV4VmWwxM3/s320/crustless+quiche+1.JPG" border="0" /></a><br /><div><em>With Easter right around the corner everyone is thinking about what they'll be making, all the goodies they'll be eating and family they'll be visiting, but come Monday, April 13th everyone will be saying...URGH why did I eat like that and how can I get back on the wagon as beach season is closing in ;)<br /><br />Easter can be a day of fun and YUM without hindering your diet or health, you just have to be prepared ahead of time. Now I'm not saying you have to eat only turkey and veggies -unless you are competing in a show within weeks -you know who you are ;) But you do have to go into the day knowing what you are willing to say no to and what you absolutely can't miss out on (Grandmas apple pie, a Cadbury egg, or those yummy mashed potatoes anyone?) but you do have to pick and choose. If you do this you won't feel like your missing out and you'll also feel GREAT about the choices you made and most likely won't have the guilty feeling come Monday morning at the office.<br /><br />Below I've prepared an excellent way to start your Easter morning with a healthy breakfast to kick start your metabolism and keep you from munching on all the pre-dinner treats. After a healthy breakfast you'll feel satisfied until you're mid-day Easter meal and won't feel like you have to have huge helpings of everything available.<br /><br />Some helpful hints when deciding what to eat on Easter day:<br />Veggies are your friends- Start by loading up your plate with veggies (salad, carrots, green beans, asparagus-whatever may be available that you like) this should fill 3/4 of your plate.<br />Power packed protein- Choose your protein, either ham or turkey is most popular for the Easter Holiday and if able to choose from the two, choose the Turkey- It's less fatty and lower in sodium, not to mention loaded with protein that will satisfy your hunger!<br />Just pick 1 or NONE- Most people will have mashed potatoes, rice and rolls at the table. You don't need all three ;) so choose your favorite. Now if you decide you'd like a piece of dessert instead, skip out on the starchy carbs all together at the dinner table and save those cals for what you really want at dessert time. You'll most likely be filled up enough with the protein and veggies you chose anyway.<br />Slow the pace- by eating slowly and enjoying the dinner time with family and friends you're more likely to eat less.<br />I hope you enjoy my recipe and tips. Pass it on :)<br /><br />Janelle's Crustless Quiche<br /><br />Ingredients<br />1 cup spinach (not cooked)<br />2 1/2 Cups liquid egg whites<br />1/4 Cup chopped onion (I prefer red onion)<br />1/4 Cup chopped green bell pepper<br />1 Tsp garlic salt<br />1 Tsp ground black pepper<br />1 Tsp Thyme<br />2 Tsp fresh basil (or 1 Tsp dried if fresh unavailable)<br />2 of Trader Joe's sun dried tomato chicken sausages, chopped *OPTIONAL<br /><br />Mix all together in a bowl then pour into a round non-stick baking dish (3" deep x 9" diameter) and bake on 350 degrees for 30 minutes.</em></div><br /><div></div><br /><div></div>JNicFIThttp://www.blogger.com/profile/09754103840300203159noreply@blogger.com1tag:blogger.com,1999:blog-2376426392043607593.post-25163251939864889902009-03-19T11:02:00.000-07:002009-03-19T11:28:23.253-07:00Egg Whites Encourage Creativity...<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinsU9XuPW7pk1Vol1d8oi9aQ7tbpRrGVNgepZwEB7fmB2rvzQSmw05R76xO7wuGxrZOJTCKsu0jv_lhCzJp8vPYkIfo1rCbl122v2RTmg8grdoHll8jF4UOy2GfbcypzpLUvBeobmjYFyg/s1600-h/straw+eggwhite+muffins+(2).JPG"><img id="BLOGGER_PHOTO_ID_5314965419305810866" style="FLOAT: right; MARGIN: 0px 0px 10px 10px; WIDTH: 240px; CURSOR: hand; HEIGHT: 320px" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinsU9XuPW7pk1Vol1d8oi9aQ7tbpRrGVNgepZwEB7fmB2rvzQSmw05R76xO7wuGxrZOJTCKsu0jv_lhCzJp8vPYkIfo1rCbl122v2RTmg8grdoHll8jF4UOy2GfbcypzpLUvBeobmjYFyg/s320/straw+eggwhite+muffins+(2).JPG" border="0" /></a><br /><br />OK so maybe eggwhites don't exactly give us the brain power of oatmeal, but for some reason I was able to muster up enough creativity this am to come up with a new recipe sooo good I had to share :)<br /><br />As most of you know I compete in fitness competitions and it's that time again to buckle down on the diet in order to get my physique in competition mode. For me this seems to be the time of year I come up with new fabulous recipes because I am craving certain things but my training diet might not allow them on a particular day or at all during the training process. For example today my diet didn't allow for starchy carbs (meaning no oatmeal, brown rice, sweet potato etc.) SIGH :( and since I was craving oatmeal pancakes I decided to try to mix all the things I would’ve added to them minus the oatmeal and add in crushed nuts to give it some substance. and WHALA! I came up with the recipe below.<br /><br />No doubt I will be taking these on the go and trying other variations of these... lemon blueberry anyone?<br /><br />I hope you will try them out and let me know what you think.<br /><br />ENJOY!<br /><br />Nutty for Carbless Cups (still searching for a name, open to suggestions)<br /><br />INGERDIENTS:<br />1 1/4 Cups egg whites (I use 100% liquid egg whites from the carton)<br />Handful almonds (1 oz), crushed<br />Handful walnuts (1 oz), crushed<br />1/2 Cup strawberries, diced<br />2 tsp Splenda<br />1 scoop vanilla whey protein<br />1 tsp vanilla extract<br />2 tsp Cinnamon<br />dash nutmeg<br />For a little fluffier texture add 1/4 tsp baking soda<br /><br />DIRECTIONS: Crush the nuts by placing in a Ziploc bag and pounding with a mallet or hard spoon) Add everything together into a bowl and mix (you may need to use a wire whisk to separate the cinnamon and whey). Line 6 baking cups on a cookie sheet (or use non stick muffin tins) and fill each cup half way with mixture. <br /><br />Bake on 350 for 15-20 mins until toothpick comes out clean. They will collapse slightly once taken out- this is normal.<br /><br /><br /><br />Makes 6 cups<br />Nutritional breakdown per cup:<br />Calories- 90<br />Carbs (non-starchy)-3 grams<br />Protein-9 grams<br />Fat-5 grams (from the nuts-all good fat)JNicFIThttp://www.blogger.com/profile/09754103840300203159noreply@blogger.com2tag:blogger.com,1999:blog-2376426392043607593.post-36203076772513761932009-03-11T08:03:00.000-07:002009-06-02T16:53:01.367-07:00Back from the Arnold Classic Sports Festival!<div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_Tk87xSMJ5OvJZhy4ZXhTTxdtRiSCLjDmb3ufeOxUu7G9l5sklM1shh5OcI8h4gdcPO5Im9gu6BJCK5fGJH2WVkRDq1_7cMm-Q8oVeuzmJIwVSVpeTLdOq6GlpsBrG8CmwVFIeNGHNT1W/s1600-h/arnold.jpg"></a><br /><br /><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIvOxrgOZDuHzbuXFe0JS5wu9_p9notCRCfkGsUK5mYR910bOmSLom4w5sYwpPUDrQLEgV3g3aN_1q9V90cYfGfsVykv9hhzksZpVTl4BHFD9wefX-nE7H5O12HIyDuW0GK6UbwBKhFzrq/s1600-h/P1011753.JPG"><img id="BLOGGER_PHOTO_ID_5311951993389053074" style="margin: 0px auto 10px; display: block; width: 320px; height: 240px; text-align: center;" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIvOxrgOZDuHzbuXFe0JS5wu9_p9notCRCfkGsUK5mYR910bOmSLom4w5sYwpPUDrQLEgV3g3aN_1q9V90cYfGfsVykv9hhzksZpVTl4BHFD9wefX-nE7H5O12HIyDuW0GK6UbwBKhFzrq/s320/P1011753.JPG" border="0" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7aVB-KvoE4eC3f4tHfPdK8QstGL2Lb7xDM2vEkGaPHY0KgwzM2sad33dX9UsCbB2Knb2zQaxKxAGAXkNHwbfzNKxeBgMlDBTps30iXPPtbSXenHtlgyn3KTIbwJB2DheVSuMg6lFbjv1_/s1600-h/with+Arnold+S.jpg"><img id="BLOGGER_PHOTO_ID_5321615074158357058" style="margin: 0px 0px 10px 10px; float: right; width: 320px; height: 240px;" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7aVB-KvoE4eC3f4tHfPdK8QstGL2Lb7xDM2vEkGaPHY0KgwzM2sad33dX9UsCbB2Knb2zQaxKxAGAXkNHwbfzNKxeBgMlDBTps30iXPPtbSXenHtlgyn3KTIbwJB2DheVSuMg6lFbjv1_/s320/with+Arnold+S.jpg" border="0" /></a><div><div><div>I just returned from the famous Arnold Classic Sports Festival in Columbus, Ohio. The festival featured an EXPO with 700 fitness-related booths and more than 17,000 athletes competing in 37 events, including 12 Olympic sports. All in all there was an estimated 170,000 people in attendance throughout the weekend. It was an amazing experience and I was able to meet some of the best in the business and the one and only Arnold Schwarzenegger :)<br /><br />Being a competitive fitness and bikini athlete, this fitness and figure shows amaze me! If you are interested in seeing the results and photos please go to: <a href="http://www.bodybuilding.com/fun/2009arnold.htm">http://www.bodybuilding.com/fun/2009arnold.htm</a><br /><br />I encourage you to all take the trip next year as it is a weekend you will never forget!</div></div></div></div></div>JNicFIThttp://www.blogger.com/profile/09754103840300203159noreply@blogger.com0tag:blogger.com,1999:blog-2376426392043607593.post-32617287098201638602009-02-25T06:20:00.000-08:002009-02-25T06:21:08.667-08:00Get over it.....<p class="MsoNormal"><span style="font-size: 20pt; font-family: "Verdana","sans-serif";">Get over it.....</span><span style="font-size: 12pt; font-family: "Times New Roman","serif";"><o:p></o:p></span></p> <p class="MsoNormal" style=""><b><i><span style="font-size: 10pt; font-family: "Verdana","sans-serif";">When you feel down and out, get up.<br />When you feel like all hope is gone, get up and do something about it.<br />When you start to feel bad for yourself, remember the people who aren't healthy enough to even make goals like you have made.<br />When you feel yourself getting negative and saying negative remarks about others, remember it makes YOU the bad guy.<br />Staying positive and concentrating on getting "it" done will always make you a champion<br />-Cathy Savage</span></i></b><i><span style="font-size: 10pt; font-family: "Verdana","sans-serif";"> <o:p></o:p></span></i></p>JNicFIThttp://www.blogger.com/profile/09754103840300203159noreply@blogger.com0tag:blogger.com,1999:blog-2376426392043607593.post-61935508595432242102009-02-19T07:57:00.000-08:002009-02-19T08:06:03.696-08:00Welcome!EXHALE... Only those who risk going too far can possibly find out how far one can go!<br /><br />This blog is designed to help inspire and motivate you because we all know that there are days where even the most dedicated person needs a good kick in the rear ;)<br /><br />Today is the day that is. This is the day you now have. There's nothing to be gained by wishing for what might have bee today so get out there and take it on and enjoy the ride!<br /><br />Stay tuned :)JNicFIThttp://www.blogger.com/profile/09754103840300203159noreply@blogger.com0