Fit Solutions. Move your body. Fuel your brain. Feed your spirit. Revitalize your health.

Posts tagged ‘Get Fit’

Watch me eat more vegetables

Print off this chart and put it on your fridge for tips about what to get on your next excursion to the grocery store.

We know vegetables are good for us, its a mindset we ought to cultivate and celebrate.  Everyone from your mama, grandma, or Home Ec teacher has told you but somehow its easier to grab a bag of chips, or pizza when were hungry. And veggies are not sexy right?  You are not going to see a sexy supermodel chowing on a bunch of broccoli. tots

I recently presented to Husch Blackwell for Health Fitness Corp. on Delicious Vegetables and wanted to include some highlights here. According to a 2009, the Centers for Disease Control and Prevention (CDC) analysis showed that only about one-fourth of adults in the US consume vegetables three or more times per day.  We have an opportunity to do better, and our health depends on it:

  • Fiber in vegetables may help you feel full longer!  This is a huge benefit to you if you are always hungry and wanting to watch your waistline.
  • Naturally low in calories, sugar, and fat!  Yes,  even the higher sugar content vegetables and fruits are way better than a candy bar or low fat potato chip.
  • Be Healthy, reduce healthcare costs!  More nutrients from vegetables are associated with reduced blood pressure, less bone loss, and decreased risk of cardiovascular disease, certain types of cancer.

One of the most common vegetable myths is starchy vegetables like, potatoes and corn, are fattening.  Wrong!  You’ve often heard to eat a rainbow of colors.  The reasons why?  We get different types of nutrients and phytochemicals from different fruits and vegetables.  Your meals, snacks, and soups, pastas, and casseroles become much more interesting and exciting when you eat a variety of flavors and textures, and include spices and seasonings to wake up your vegetables.  Want to improve your variety?  Include more non – starchy  veggies in your diet.

Non – Starchy Vegetables (Superstars*)

Artichoke Broccoli* Cucumber Mushrooms (all kinds) Rutabaga Swiss chard
Asparagus* Brussels sprouts* Eggplant Okra Sauerkraut Tomatoes*
Baby corn Cabbage* (green, bok choy, Chinese, red) Greens* (collard, kale, lettuce, mustard, turnip) Onions* Soybean sprouts Tomatoes, canned
Bamboo shoots Carrots* Garlic* Pea pods Spinach Tomato/
Vegetable Juice
Beans (green, wax, Italian) Cauliflower* Kohlrabi Peppers, bell* (all varieties) Squash, spaghetti, zucchini Turnips
Beets Celery Leeks Radishes Sugar snap peas Water chesnuts

My weekend indulgence is going to be kabobs, and a Mediterranean salad with lots of fat olives.  What about you?

Snow Day-House Cleaning Workout

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

My Best Year Ever An Introduction

As I’m having difficulty getting my video on here, so I decided to begin a post on my goal of having my Best Year Ever in 2014!  My best year focus came to me when I was writing my mission statement and company goals last fall; and then again when writing my podcasts for KDHX and was brainstorming for creative ways to introduce the same health and fitness topics regarding New Year Resolutions.  I asked myself, what is it that I really want from my goals this year? I want it to be my best year for my health and relationships! For these are the things that truly matter in the long run.  You may think that a personal trainer doesn’t need to focus on better health, but I am looking to really maximize my mind, body and spirit as well as my relationships this year, so it all starts with good health. 

When you are making healthy choices, you feel better, have better concentration and creativity, sleep better, are happier, have less stress, have more energy, and can maximize your body’s performance.  Who doesn’t want that!  I think I just mentioned 90% of most people’s New Years Resolutions!  Feel free to join me as I continue this journey here:  posting my progress, and pictures, challenges and successes, tips, suggestions, recipes etc.  I will address wellness concepts of physical, mental, nutrition, and spiritual as it relates to my health.  My hope is that it can inspire you to find out what will make 2014 your best year ever! 

Kim

I can do all things through Christ which give me strength.  Philippians 4:13

Easy Pumpkin Protein Muffins

I loved the idea of pumpkin muffins, but after reducing my intake of gluten and increasing my protein intake, I knew I had to be creative.  I searched the net and talked to friends, and this is the best recipe I came up with!  Key, you must use baking powder or else all you will get is mush. 

These are only 86 calories (may vary according to your protein powder), 9 carbs, 1 fat, and 13 protein! This makes 12 muffins.

Preheat oven to 375F
Combine:

-1 cup of oatmeal processed in a blender/food processor into flour. *1 cup BEFORE it is processed, it will be less afterwards*
– 5 scoops of vanilla protein powder. * I use Advocare’s Muscle Gain but you could also use the Vanilla Meal Replacement Shakes, or get crazy with their seasonal Orange Cream  Meal Shakes!*
– 1 tsp Baking Powder
– 3 Egg whites from large eggs.
-1 cup of  pure pumpkin puree or canned pumpkin
– 1/2 cup of no sugar added apple sauce

-1 tsp of cinnamon *or more to your preferred the taste. *
– 1 tsp of pumpkin pie spice *

Bake at 375F for 15-20 minutes depending on oven. Top with crumbled walnuts or pecans if you choose