Just in time for the busy holiday season, I thought I would offer up this quick shake recipe that is great for a power-packed breakfast. Breakfast truly is the most important meal of the day, that isn’t just a “tale”! When you wake up in the morning, your body needs to break from the fasting mode that it has been in overnight since your last meal. Hence the word “BREAKFAST“.
Included in this recipe is a lean source of protein to build lean muscle, a hearty carbohydrate to give you energy, fruit, and milk for added calcium! Just like the recipe name suggests, this meal is all-in-one, which makes for an easy breakfast on the go!
1 Scoop of Vanilla Ice Cream Cone Whey Protein Powder
1/2 Cup Fat Free Milk
1 Medium Banana
1/4 Cup Oatmeal
1 Packet of Splenda
Several dashes of cinnamon
1 Cup Crushed Ice
Directions: Blend all ingredients together in a blender until smooth & Enjoy
Total Calories: 336 Carb=49g Prot=31g Fat=2.9g
Tiffany’s Tip: A substitution for the fat free milk is using a 1/2 cup of Unsweetened Almond milk! This substitution is a great idea for any shake!
I could not wait to post this recipe as I just made it for myself this morning! SO YUMMY! Forget your boring ol’ breakfast routine and give this a try! If you want to make a bigger serving, it may be a good idea to get out your griddle so that you have a large prepping surface to divide out the hashbrowns and stack all the ingredients for the ooey-gooey goodness that is completed with the Laughing Cow cheese wedge that is added at the end of this recipe for just a little over 200 calories for the complete meal!!! Can you believe that???…..only 200 calories…….wow…..dig in!!!
1 Small potato, peeled and shredded
1/2 Cup Egg Beaters
2 Slices Turkey or Ham lunch meat
1 Laughing Cow Baby-bel Swiss Cheese Round
Directions: Spray pan with release agent and shred peeled potato into pan to produce hashbrown. Cook potato over Medium-high heat. Meanwhile, spray second pan with cooking spray and cook Egg Beaters & lunch meat together as a scrambled mixture. When hashbrowns are golden brown: reduce heat, top potatoes with egg mixture, slice cheese round on top of eggs, and cover pan with lid until cheese is melted.
Total Calories: 208 Carb=22g Prot=22g Fat=3.2g
Tiffany’s Tip: Not sure what Laughing Cow cheese wedges are? Typically they are found by all the cheeses in your local grocery store. Each cheese wedge is encased in a wax seal that can be individually opened and come in about 5 to a package. At only 50 calories a wedge, they are a great way to add lots of flavor without all the calories!
My friend and mentor, Rachel Cosgrove recently shared this link to a pair of shoes that have a scale built in. She was speechless for a bit, and then blogged about the idiocy of them—so, I had to share my similar thoughts with all of you! Really? Someone thought it would be a good idea for people to be able to stare at their weight CONSTANTLY?!?
And this tells you what?! “Today I will continue my obsession with the scale all day long. I will stare at my feet and let it determine if I’m happy or sad, successful or failing? Today I will also share this ridiculous number with other people who may have an interest in this number, as it totally defines me as a person?!? Today I am 150lbs and I am happy. Oops, I ate some healthy food but now I’m 151lbs and I am sad. Oh! Now I went to the bathroom and I’m 149 and I’m very happy, again!”
Friends…BURY YOUR SCALES—THEY DON’T DEFINE YOU!!!! We use the scale at Ellipse to help us determine if you’re losing fat weight or gaining muscle weight depending on your goal— and we use the scale as one tool to help us determine your body fat percentage. We also ask you to try on your jeans, keep measurements of your body and track your strength improvements.
Challenge—DO NOT STEP ON THE SCALE EVERY DAY—instead, consider it a tool in your arsenal you can use weekly. Use it to assist in determining if your current path is moving you to your current goal. A BETTER daily tool is a JOURNAL of what you’re eating and drinking, how much sleep you’re getting and if your workouts are up to par with your envisioned end result. In fact, I think I’m going to create a shoe that says, “Today I kept a journal, I have laid my path, I am accountable to ME and I am happy!” Anyone have a contact at Nike?—I think I’m onto something!
Here is a fun snack mix to have ready for the kids when they come home from school or to have out for your guests to munch on at your next party! The controlled portion of miniature chocolate chips in this snack mix is sure to please that sweet craving without the “all-out sabotage”!!
12 Cups Air-popped Popcorn
1 Cup Dried Cranberries
1/2 Cup Miniature Chocolate Chips
Directions: Pour all ingredients into a zip-lock bag, shake it up, and enjoy!
Tiffany’s Tip:Another great ingredient to add to this mixture is almonds! Remember that the almonds will up the fat, but it will also increase the protein to help you feel full longer!
Last month I attended a Science behind Fat Loss seminar hosted by Alywn and Rachel Cosgrove, owner of Results Fitness in sunny Southern California. While I would have loved to spend some time at the beach, the seminar was a great opportunity to meet and learn from other fitness professionals from all over the world. Mike Wunsch, Program Design Specialist at Results Fitness said it best at the seminar “We reserve the right to get BETTER!” –So, I was there to learn and “GET BETTER” at helping our members lose fat! Over the next few weeks I plan on sharing more of what we learned to help you on your path to better health and fitness. For this post, I would like to talk about the benefits of High Intensity Interval Training (HIIT), and how to incorporate it into your workout routine.
The idea of HIIT is quite simple. Work your body as hard as you can for a short period of time, rest…and repeat. The technique is commonly used when training professional athletes, and is now starting to be embraced by personal trainers and fitness professionals as it’s a very effective way to improve cardiovascular health, build lean muscles and increase your metabolic rate.
While HIIT is very challenging, there is one significant benefit. You burn fat faster. In fact, some studies indicate HIIT can burn up to 9x (yes, nine times) more fat than traditional training methods.
What are some ways to practice HIIT?
One common technique is TABATA J. I can hear you moaning already! TABATA is where you do a particular exercise as hard as you can for 20 seconds, followed by a 10 second rest. This is repeated 8x over a four-minute period. See the video for an example! You’ll be seeing PLENTY of TABATA at Ellipse on Fridays for this reason!
Another way to practice HIIT is circuit training. In circuit training, you complete a series of exercises at set intervals. I’d like to share a recent workout we did at one of our K-Bell classes utilizing Kettlebells and only 40 minutes including warm up and cooling/stretch incorporating HIIT concepts:
1 Arm Kettlebell Swing
1 Arm Row
1 Arm weighted Squat
Clean and Press
For this routine, we completed two circuits and each exercise was performed with both the left and right arm. The first time through the circuit exercises were done in 20-second intervals (each arm back to back) followed by a 20 second rest. The second time through we increased the intensity as exercises were done in 45-second intervals followed by a shorter 15-second rest every :45.
With this type of training you are performing the exercises at maximum effort. When you work with a Kettlebell, not only are you lifting a moderate to heavy weight and strengthening your muscles, you also have to balance yourself thus strengthening your core. It can be a great way to burn calories, reduce body fat and increase muscle mass thus increasing your metabolic rate. This is a great way to achieve results faster and also have fun doing it.
If you have questions on the concept and would like to learn more about the benefits of HIIT, or would like to try HIIT training at any of our Ellipse Fitness locations, feel free to email me firstname.lastname@example.org. Reminder that K-Bell is beginning this week at several Ellipse locations! Consider adding it to your routine for MAXIMUM Fat Loss benefit!
Are you looking for a fun dish to serve to your guests? Look no further! This shrimp cocktail recipe is very simple to marinate ahead of time and serve in a simple glass to add a nice touch to your dinner menu! The shrimp are loaded with lean protein to fill you up, are a great treat for your company, and will work well into your meal plan without adding tons of fattening calories!
12 Large Pre-Cooked Shrimp
2 Cloves of Garlic
Pepper to Taste
4 Tbsp. of Chili Sauce
Directions: Mix together juice of one lemon, 2 gloves of garlic, and pepper to taste. Marinate shrimp in this mixture for about 1-12 hours. Place lettuce leaf in decorative glass or dish. Place marinated shrimp around rim of glass/dish, slice additional lemon and place around rim as well. Garnish the inside of the dish with additional lettuce and chili sauce for dipping.
Total Calories: 90 Carb=7.8g Prot=14g Fat=0.066g
Tiffany’s Tip: If you are making this for a crowd, a good rule of thumb is 6 shrimp per person. If your local grocer does not offer fresh shrimp, try a package of Pre-Cooked shrimp in the freezer section!