Fit Solutions

Stuck at home on a snow day and planning on cleaning the house?  Or maybe your planning on sitting on the couch in front of the tube?  Here’s a quick workout that will get you off the couch for a few minutes and help you with motivation to clean your house!

Laundry Stair Climbers – For each trip down or up the stairs while doing laundry, carry the full laundry basket and make 10 extra passes up and down the stairs.  Finish with a few arm curls ups while holding the basket.  NO STAIRS?  Do 10 Sit back squats, with heals remaining on the floor,  keeping belly pulled in and basket touching your chest.  Finish with basket arm curls.  Throw in the box of soap for more of a challenge.

Plank Pickups – Drop and hold a plank on hands and toes or knees for 5-10 seconds each time you bend down to pick something off the floor.  Keep belly from sagging by pulling belly button up towards spine, hips in line with shoulders.

Vacuum Cleaner Lunges – Step forward into a lunge, each leg, keeping front heal on floor each time you finish a few passes across the floor.  20 in each room.Basic-Forward-Lunge

Counter top Pushups – Cleaning the kitchen or bathroom?  Pause and perform 25 incline pushups using counter top.  With hands shoulder width apart, Chest in line with counter, bend arms half way down and pushup all the way back up, keeping belly tight, tailbone tucked under .  Challenge by placing your hands on the side of the tub – planking your core.

Towel Rows - folding towels can be fun with towel row.  20 times. Grab body towel by the ends wider than shoulders, and with a little sag in the towel Begin with arms in front  in of chest and pull towel back, bending elbows to pull slack out of towel and draw towel towards chest.  Challenge – grab a partner, and take turns pulling until elbows are against rib cage and partners arms are straight (Sit facing your partner, feet braced against each others, back upright ) towel row

Wallah!  Workout done, chores done! 

Fit Solutions.  Move your body.  Fuel your brain. Feed your Spirit.  Revitalize your health. Trimwithkim.com

Tuscan Garbanzo Bean Soup

I love it when I find an amazing recipe on the back of a can.  I’ve made this again for a hearty healthy simple winter time meal. Hummus lovers, you will love this.  Even if you do not like beans, this is sure to make you feel warm inside.  Enjoy!

From Bush’s Garbanzo Beans

1 cup of medium pasta shells, (cavatelli) I used a tricolor spiral pasta

2 tbsp olive oil

1 small white onion, chopped

6 garlic cloves, sliced

2 tsp of dried rosemary

1/2 tsp of red pepper flakes

1/2 cup of julienned sun dried tomatoes in oil, drained

1 medium carrot

2 cans of Bushs reduced sodium garbanzo beans, drained and divided

2 tbsp of pecorino or Parmesan cheese

Cook pasta according to directions.

At the same time in medium saute pan, heat oil over medium heat and add onion, garlic, rosemary, and red pepper flakes. Add 2 cups water, garbanzo beans (save 1 cup) tomatoes, and carrot and bring to boil stirring occasionally, then reduce heat and simmer for 7-10 minutes. Puree in blender or food processor and return to pan. ( I added another 1/2 cup water to make it thinner).Add beans and pasta to saucepan and heat through. ( I added another 1/2 cup water to thin) Ladle into bowls and top with cheese and rosemary, or extra pasta if desired.  Makes 6 servings.

Connecting to our spiritual selves can lead to life long happiness and longevity. Whether its growing in your relationship with God and His purpose for your life, meditation, or personal reflection, focusing on our soul’s need for truth and peace is a necessity for living a fulfilled life.
All you need is for this 10 days’s in the Word is a desire to connect to your spiritual self and a bible.  We will be centering on scriptures that feed our spirit.  Our person consist of four different dimensions of  perception for wellness –  heart (our emotional support or need), mind (our thoughts),  strength(our physical body), and soul (our spirit).
Especially during the holidays, the true spirit of Christmas can get lost among the shopping and parties. We will focus on God’s word each day, and I will be merely sharing what the holy spirit has put on my heart for you to hear. We will dedicate about 10 minutes each day and $10 towards a worthy cause. This will be an email and youtube based, as well as I will be using my conference call # to record some of my messages. 605-475-4700 code# 351619#

Your $10 Entry fee will be given as a donation to Community Helping Ministry, who provides: Emergency non-perishable food pantry, Pantry for personal hygiene and household cleaning items, Shower services for homeless individuals, Some financial assistance for utilities, housing, transportation, etc.

http://arlingtonumc.blogspot.com/p/community-helping-ministry.html.

***We will begin this study on December 8th.   Group forming now.  
1. Email Kim@trimwithkim.com to  be added to our email list.
2.  Click link to donate.  You can make this donation in person or via paypal $12.00
https://www.paypal.com/cgi-bin/webscr?cmd=_s-xclick&hosted_button_id=XUKV6HTR9AKWC

If you have been on a journey to improve your eating habits, and influence the habits of your family and those around you, Cudos!  Changing lifelong habits of eating, cooking, and socializing around food can take up to a year or more as you try different ways of cooking, preparing meals, celebrations and holiday traditions, and trying new recipes.  

Looking for some easy simple tips to get through the holidays?  Check out this – A guide to ingredient substitutions by the Mayo Clinic –  one of the leading organizations in the country for health care.

What is important is that you give yourself this time to develop these new habits, while practicing perseverance and consistency.  It may take longer for your family or friends to accept your healthy changes, and that’s ok, as you may find that you may encounter snickers, a request to defend your new found healthy life, or even down right obstinate behavior and blatant nonacceptance.  However I encourage you to stand your ground for your health and your life.   You do not need to throw out Grandma’s recipes, but perhaps you can make some minor substitutions that carry over to your daily meal prep and planning. 

“2014 is almost over.  I’m so busy right now and then the holidays will be here.  I’m just going to wait til January”  said someone to me who was considering a healthier lifestyle.  Sadly I hear that quite a bit this time of year.
That’s when  I threw down the gauntlet so to speak.  For a minute, let us consider an athlete or a team sport and the team has made it into the playoffs – wink, wink.  Those who do not throw in the towel at the critical hour are the ones who decide that they are going to give it their all, and most likely end up winning the game.   I know from experience that when we do some activity consistently and regularly, we can get a giddy up in our step and that translates to feeling better!   The first 10 day challenge was created.
12 People enrolled in my 10 Day fitness challenge and they are all doing great!  I am super excited to see who’s going to win the $100 plus pot this Friday!
Judi was traveling this week yet made time to workout at the hotel and even at the airport!
Lori got out for a walk “even though she didn’t feel like it”  and spent the day playing with her kids at the park.
Mary rocked her volleyball game, with the added challenge of staying ahead 5 points during the game.
 
Congrats to Pam, one of the regular attendees at  our corporate Fit Solutions classes.  Pam joined us at Westport about a month ago and has worked out more than 20 times since starting, and continues to be part of the group!!!  
This challenge all comes down to  making time for what we want to do, what is our priority.  I know there will always be  distractions and obligations, so fitting in exercise will sometimes be downright a major pain in the rear.  This time,it will be worth.  Finishing this challenge, participants just need to show via facebook or tracking sheet that they did something everyday and earn a change to win over $100 from the pot.  And our next 10 Day Challenge begins Monday November 17th.  Good luck!
10/10/10 Challenge
do you still have goals you want to reach in 2014?  Its not the end of the year yet….just the last quarter of the year.  For the next two months you have a real opportunity to achieve three 10 day challenges, and with perseverance and a support you can gain confidence, a sense of accomplishment and be primed to achieve your next level of health in 2015.  Choose to join the one or all groups based on your goals.
We start our first 10 day challenge on November 3rd.  
Move Your Body 10 Day Challenge
Do you need a challenge and accountability to stay on track with your fitness goals? Here is your chance before the holidays begin! Surrond yourself with people who want the same goals you do and be inspired to do a 10 day fitness challenge. All fitness levels welcome. Includes:
* Tips and suggestions for 10 days, Facebook accountability group.
* Includes 3 home/walking/fitness center workouts: Level 1, 2 or 3.
* Video coaching and workout suggestions.
$20.00  And $10 goes into the pot.  Complete a minimum 30 minute workout every day and be entered into a drawing November 14th for your chance to win the pot!  Now there are 24 hours a day, lets work together at fitting in 30 minutes for your body.
Begins Monday, November 3rd.  Group forming now, and must be entered by Saturday, November 1st. CLICK HERE   OR Email Kim@trimwithkim.com to request details and get instructions.
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Fuel your brain 10 Day Nutrition Challenge
What is it: This is one of the best proven methods to reset the body’s metabolism through a simple cleanse and a system of eating that that you do not have now. What your body does not have now is nutrition that it needs to burn fat, improve your energy, and give your body and brain the nutrition that it needs to work at its best.
I have coached dozens of people just like you to gain the fuel you need to fire up the body’s metabolism furnace and feed your entire body with core nutrients to charge through the day. You must fuel your brain and fuel the body with quality nutrition.
Includes a custom – designed program to guide you through pitfalls, changes in your body, and one that fits within your busy lifestyle.
  • For less than $10 day, you receive:
  • Easy meals to pick from and enjoy foods you like. Based on your body weight it works with both male/female.
  • Grocery list packed with healthy foods.
  • Daily Check List to help you stay on track.
  • Includes drinks/shakes for convenient foods if you don’t have time to prepare your meals.
  • 2 coaching calls with me to guide you towards achieving the best results.
Last Day to begin and end by Thanksgiving Eve is November 17th,  Group forming now.  CLICK HERE  Email Kim@trimwithkim.com to request details.
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Feed Your Spirit 10 Day’s in the Word Challenge
Connecting to our spiritual selves can lead to life long happiness and longevity. Whether its growing in your relationship with God and His purpose for your life, meditation, or personal reflection, focusing on our soul’s need for truth and peace is a necessity for living a fulfilled life.
All you need is for this 10 days’s in the Word is a desire to connect to your spiritual self and a bible.  We will be centering on scriptures that feed our spirit.  Our person consist of four different dimensions of  perception for wellness –  heart (our emotional support or need), mind (our thoughts),  strength(our physical body), and soul (our spirit).
We will have a facebook group to connect to a few scriptures to read, meditate and pray about each day.  I challenge you to set aside 10-15 minutes each day to take this challenge.
***We will begin this study on December 8th.   Group forming now.  Email Kim@trimwithkim.com to request details to be added to our email list or private facebook group.  

Meatball Muffins

Meatball Muffins with Sauce

Love my meatballs!  My grandma Petrella used to make huge meatballs to go with a huge pot of spaghetti and sauce.  Her recipe includes adding Italian breadcrumbs but here’s a heartier version that adds some fiber and makes for a quick snack.

Ingredientsmeatballs pan
Quaker Oats – Quick 1 Minute – Dry, 1 cup
2 large eggs white, fresh, (you can use all whites, 3)
Lean Ground Turkey Breast, 2 lbs
Onions, raw, 1 cup, chopped (white or yellow)
Celery, raw, 1 cup, diced
Ground cumin, 0.5 tsp
Herb – Oregano, Dried Ground (1 tsp), (you can also use Thyme)
Mustard (I used Brown Mustard) , 1 tsp
Black pepper (spice) 2 tsp
Salt, 1 tsp
Garlic , 2 cloves, crushed
*Hot pepper spice optional (I used 1 tsp of a sweet pepper mix)

Your favorite tomato sauce, fresh made or low sugar and sodium.

Directions:
Pre heat oven to 350 and spray muffin pay with some cooking spray (or coat with olive oil) Mix all the ingredients in one large bowl with hands or spatula until well combined. Roll the mixture into balls and place each one in the muffin pan.
Bake for 30-35 minutes. This recipe Makes 12 muffins. If you want a meatier muffin, add ½#. You can pop them in the microwave for a quick snack or top them with sauce , and serve with a side of green beans for a meal.

You can pop them in the microwave for a quick snack or top them with sauce , and serve with a side of green beans for a meal.

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