Back to Basics

I had been doing TurboFire for so long and I decided to go back to a new routine.    Don't get me wrong, I love TF, but I wasn't seeing the results anymore, so I went back to an old friend....Slim in 6.  I've never made it through a full 6 weeks of Slim in 6.  I think it is the most effective workout for women, but it is a bit boring to me.  So, since I have the newer version, and I've committed to sticking with it for 4 weeks and then see how it goes.

I've been really sore, and I'm on my second week.  So, I am on my way!  Go Me!!!

It has caused me to really think about the way that I was working out.  I thought if I didn't go balls to the wall all the time, I wouldn't get the results I wanted.  Toning, weight loss and inches lost is what I was looking for.  I would push myself as hard as I could most days and then I would be a little burned out....  take a few days off, then go again as hard as I could!  I was having a few issues, mostly with my foot and I was in pain.  This has made me think that I can get results without having to beat myself up, so that is why I chose Slim in 6.  So, my joints are a little happier, my foot is happier and that makes me happier :)

I'm continuing with my Shakeology as usual, my challenge to myself for the month of October is to eat more salads.  My goal is one per day. Shake and Salad.  So far, I've made it.....

Me and Darin Olien, one of the creators of Shakeology

I still have the Facebook Book Club if anyone is interested in joining us.  We are focusing on the free/reduced price books for the kindle and nook.  You don't have to have an e-reader to join in, the apps are free for your computer or smart phone.

Just drop me a note by email or facebook or twitter if you want to be involved.  We have read some great books and found some really amazing authors that I probably wouldn't have read. 

If you have a kindle or nook, you have to check out Pixel of Ink on their website or  facebook.  They keep track of the new free/bargain books and it makes it so easy!

We have a fast readers group and we read several books per month and we have a one book a month group.  You can choose which ones you want to participate in.  After everyone is finished with a book, we discuss it.  It's fun!

We'd love to have you join us!

It's Tuesday again!!!

You know what that means?  It's Fit Club Tuesday! 

Tonight's workout is once again Slim in 6 - Ramp it Up!  This workout is great beacause everyone can do it.  It is for all levels and is so effective!

Debbie Siebers works with her slim techinque.  Fat burning cardio with light resistance that will have you slimming and toning without bulking up!  It's a great workout and will get you results!

The new  P90X One on One Yoga: MC2, is GREAT! If you don't love the P90X Yoga ( 1 1/2 hours IS a long time) check out the One on One Yoga workouts to sub in its place.  30 - 45 mins long and just right.  Fountain of Youth, Patience Hummingbird and the new MC2.  Several to choose from and you still get the GREAT benefits of yoga!

Fit Club Recipe:

Winter Wonderland Salad

As the days grow shorter, there's still plenty of delicious seasonal produce to enjoy. Check out this recipe that features late-season favorites like beets, cauliflower, and walnuts for a delicious, nutritious salad that's great any time of year (but especially now!).

2 oz. balsamic vinegar

1 Tbsp. whole-grain or coarse-grain mustard

4 oz. olive oil

2 tsp. freshly squeezed lemon juice

8 oz. mixed salad greens

2 Belgian endives, cut in 1/4-inch rounds

2 cups cauliflower florets

1 cup beets, thinly sliced (precooked or steamed)

1/4 cup chopped walnuts

Salt and pepper (to taste)

Whisk vinegar, mustard, olive oil, and lemon juice to create dressing. Add pepper and a pinch of salt if desired. In a large salad bowl, combine salad greens, endive, cauliflower, beets, and walnuts. Pour dressing over salad a little bit at a time while tossing, being careful not to saturate salad with dressing. Serve immediately. Makes 8 servings.

Preparation Time: 20 minutes

Discussion:  Do you have your meal planning done for Thanksgiving?  What is your favorite part of Thanksgiving?  I love getting together with my family, and of course my mom's famous noodles!

Fit club Tuesday

Another Tuesday, another Fit Club!  I love it, we really have a good time and I love connecting with so many people.  All fitness levels are welcome, and as always, no charge for the class.  come on out and play with us!

7 PM
Carl Junction Community Center
303 N. Main St.

Bring some water and a mat or towel.

tonight's workout is Slim in 6 - Ramp it Up!

Check out this P90X Contest!  Do you have a great X photo?  Get entered today!

Fit Club Recipe:

Sunset Sweet Potato Drop Biscuits

1 cup mashed cooked sweet potatoes or yams ( 2 small baked sweet potatoes)
3 tbsp canola oil
1 tbsp maple syrup
1 tsp apple cider vinegar
1/2 tsp sea salt
1 cup whoe-wheat pastry flour
2 tsp baking powder
1 tsp ground nutmeg
non-stick vegetable oil cooking spray

Preheat oven to 400 degrees.   Coat baking sheet with nonstick vegetable oil cooking spray.

Combine sweet potatoes, oil, vinegar, syrup,and salt in large bowl.  Sift in flour, baking powder and nutmeg.

Cut dry ingredients into sweet potato mixture with a fork until the mixture comes together.  Stir in 2-3 Tbsp water, or enough to get dough to hold together.

Drop golf-ball sized rounds of dough onto prepared baking sheet.  Bake 15-17 mins or until tops are lightly browned and firm to the touch.  Serve warm.

If you want a more elegant presentation, roll out the dough and cut with a 2 inch round cutter.

12 servings

Discussion:  What is your favorite Thanksgiving recipe?

Fit Club Tuesday - Slim in 6!

We have decided that we will be doing Slim in 6 at Fit Club every week instead of switching the workouts up.  This will give everyone a chance to get the moves down and get a better workout each week.  We will be moving on to the next level as soon as we master Start it up!

FIT CLUB WORKOUT



I believe that Slim in 6 is one of the most effective workouts and is low impact.  This means everyone can do it!  I hope that you will join us at Fit Club tonight if you are in the area!  7 PM at CJ Community Center ( 303 N. Main St).  We will also be sampling Shakeology and I'll be there to answer any and all questions.

There is no charge for the classes, I love having people come and workout with us. It's a lot of fun.  The only thing I ask is that if you are going to purchase ANY Beachbody product, you purchase through my or my team's websites.  This is our business, this is how we earn a living and we will be giving you the support you need to get through the program.  If you purchase your program through ebay or any other similar site, you are probably getting an illegal copy that is inferior quality and may not include all the books and materials you get with the original product.  I don't think it is too much to ask of you!

I look forward to each week's workout!  We really do have a good time!!

Be sure to visit the message boards for the challenge and to post how you are doing!  We are there for support and motivation!  Take advantage of it!!!!

FIT CLUB RECIPE:

This recipe is from Quinoa 365:  The Everyday Superfood by Patricia Green and Carolyn Hemming

Quinoa is one of the BEST foods you can use for many reasons:
great source of protein
contains all 8 essential amino acids
ideal for people with gluten intolerance,wheat allergies or other digestive disorders
helps to build muscle, promote weight loss and stabilize blood sugar









Quinoa, Carrot and Lentil Stew

1/2 cup quinoa
1/2 cup red lentils
4 cups vegetable stock
1 cup water
1 1/2 cups sliced carrots
1 cup diced red onion
2 tsp minced fresh garlic
1 tsp ground cumin
1 tsp ground coriander
1/4 tsp salt
1 cup diced red bell pepper
2 tbsp finely chopped fresh cilantro

Combine the quinao, lentils, stock and water in a large saucepan and bring to a boil.  Reduce to a simmer, cover and cook for 10 minutes.  Add the carrots, onion, garlic, cumin, coriander and salt and cook for 5 minutes.  Add the red pepper and cook for 5 more minutes.  Add the cilantro and adjust the seasoning if necessary.  Serve immediately.

I love this cookbook, so many great recipes in it.  Pick up a copy at your local library or favorite bookstore or just click on the link above to order!

Discussion:  Have you tried quinoa?  What is your favorite way to eat it?

Fit Club Tuesday - slim in 6

Yay!  it's Fit Club time again!!!  I love getting together with everyone to workout, have some fun, get sweaty and work on being healthy!  Nothing better!!!

Tonight's workout is SLIM IN 6.  I truly believe that this is one of the most effective workouts. 

Fit Club Workout:

Slim in 6® Rapid Results
Reshape your body in just 6 weeks with Slim in 6®. Thousands of people have lost up to 25 pounds in 6 weeks with this breakthrough system—and you can too.

me and Debbie Siebers

Slim in 6 will reshape your body in 6 short weeks. The secret is Debbie Siebers' exclusive Slim Training® technique, which combines fat-burning cardio with light resistance moves to help you slim and sculpt your body without bulking up. You'll shrink your midsection and get slim, sexy thighs, hips, and arms.

3 workouts for amazing body-slimming results

Start It Up!
Introduces you to the basic Slim Training moves for burning calories and reshaping your body. (25 min.)

Ramp It Up!
Helps you burn more calories each day to accelerate your results. (48 min.)

Burn It Up!
Takes slimming and toning to the next level to complete your body reshaping. (60 min.)

Tools for tracking your progress

Simple Steps to Success!
This guidebook helps you get the most out of your program for your best results.

Step-by-Step Nutrition Guide
Helps you make the right food choices so you lose weight faster.

Motivational calendar
Lets you chart your progress.

Tape measure
Watch the inches melt away!

Free online access
Get diet and fitness tips and amazing peer support.

Plus 2 Bonus Workouts

Slim & 6-Pack
Advanced abs routine for flat, sexy abs. (11 min.)

Slim & Limber
Flexibility routine to revitalize you on your days off. (14 min.)

Plus 3 FREE gifts

6-Day Express Diet Plan

Helps you lose up to 6 pounds and 6 inches in your first 6 days. Also includes a handy measurement card.

Cardio Core! Express.

New moves to burn fat while tightening and strengthening your core. (35 min.)

Slim Training Band

Burn fat and tone muscle even faster.

6-Week Money-Back Guarantee

Debbie guarantees you'll reshape your body in 6 weeks—or your money back. You have 6 full weeks to try Slim in 6 for yourself. If you don't get the results you want, simply return it within 6 weeks for a full refund of the purchase price (less s&h)—no questions asked. But keep the 6-Day Express Diet Plan, Cardio Core! Express, and Slim Training Band as Debbie's gifts.

Fit Club Recipe:

Pumpkin Pie Smoothie
adapted from the recipe out of Vegan Planet
I love pumpkin anything in the fall.  I always stock up on the Libby's canned pumpkin and hoard it so I can use it even when it can't be found!

This is a great treat for breakfast or as a snack.  So tasty!

8 oz almond milk (I prefer Blue Diamond unsweetened, but you can use any type of milk you like)
1/4 cup pumpkin
1 tbsp agave nectar
1/2 tsp pure vanilla extract
1/4 tsp cinnamon
1/8 tsp nutmeg
1/8 tsp ginger

Mix in blender with ice (if desired).  Sprinkle top with pumpkin pie spice. Serves 1.

Discussion:  Is there a food item that you buy a LOT of to keep on hand in case they run out?  Maybe I am alone in this pumpkin hoarding!

Slim and Shake Challenge

It's another Fit Club Monday! I love having my Fit Club on Mondays, it's a fresh start to a new week. A chance to wipe the slate clean and begin again!

I am going to be hosting a Slim and Shake Challenge. This will be 30 days of working out and using Shakeology. I will be using Slim in 6. I feel that this is the most effective workout for women. I will be following the workout for 30 days as scheduled and using Shakeology for atleast one meal. I think the results will be outstanding! If you want to join in, please let me know and I will email you the details. I am going to start on April 1!!! You will need to take your before/after measurements and weight, before and after photos and be willing to share your results with me so I can post it here. I will NOT be posting anyone's weight or measurements, just the results! I hope you will join in!

Shakeology® - this is the real deal. Ask me for a sample!

Check it out at www.shakeitforyourhealth.com

Simplify nutrition with Shakeology. Each chocolate or greenberry shake contains protein, vitamins, minerals, antioxidants, phytonutrients, prebiotics, and digestive enzymes to help you achieve optimal health, increase energy, become more regular, and lose weight. Choose Home Direct to get a 30-day supply delivered every month
right to your door! Also with Home Direct, you get free shipping and a free workout and shaker cup! This works out to be $4 per day. You would spend that much going through the drive-thru for a meal, or a speciality coffee at Starbucks. Why not spend your money wisely and get ALL the nutrients you need for the day.

23 vitamins and minerals.

It's like eating:
10 cups cauliflower
4 cups broccoli
4 cups mushroms
4 cups radishes
3 cups lettuce
1 cup peas
7 carrots
3 raw onions

Ask me how you can save 25% on Shakeology!


Beachbody is offering a great special to go with this challenge: Purchase Shakeology and get the new, updated Slim in 6 for 25% off! Purchase Now

Recipe:

Vegan Express by Nava Atlas

Chana Masala
4 Servings

1 tbsp olive oil
1 large onion, chopped
2-3 garlic cloves, minced
2 - 15 oz cans chickpeas, drained and rinsed
1-2 tsp garam masala or good-quality curry powder
1/2 tsp turmeric
2 tsp. grated fresh or jarred ginger
2 large tomatoes, diced
1 Tbsp lemon juice
1/4 cup minced fresh cilantro, or to taste
Salt to taste
hot cooked grain (rice, quinoa, couscous) optional

1. Heat the oil in a wide skillet. Add the onion and saute until translucent. Add the garlic and continue to saute until the onion is golden.
2. Add the chickpeas, garam masala, turmeric, ginger, tomatoes and lemone juice and about 1/4 cup water. Bring to a simmer, then cook over med-low heat for 10 mins stirring frequently. This should be moist and stewlike, but not soupy, add a little more water if needed.
3. Stir in the cilantro and season with salt. Serve on its own in shallow bowls or over a hot cooked grain, if desired.

Menu suggestions
1) omit the option of aplain cooked grean, serve with curried cashew couscous (recipe on page 93)
2) if you choose to serve this with a plain cooked grain, as suggested int eh recipe, compelte the meal with fresh flatbread and Fruitful Red Slaw ( page 177)
3) If time allows, make Apricot Chutney (page 225) as an accompaniment with any menu

Fit Club Monday!

Today is Fit Club! I love Mondays. I get to get together with a good group of people, sometimes it is many, other times it is a one on one session. We workout, talk about healthy eating, motivation and anything else that comes up! (how hot is Shaun T????) If you'd like to be added to my email list (1 per week), please email me at dana@missourifitclub.com!

This week's recipe is:

Southwest Bean and Corn Cakes
from Venturesome Vegetarian Cooking by J.M. Hirsch and Michelle Hirsch

Top these hearty, spicy patties with a fiery salsa.

1- 1/2 cups corn kernals
1 cup cornmeal
1/2 cup whole wheat pastry flour ( should be able to find this at a health food store)
1- 1/2 tsp baking powder
1 tsp ground cumin
1 tsp sea salt
1 tsp red pepper flakes
1 tbsp lime juice
Pinch cayenne pepper
1/4 tsp freshly ground black pepper
1 tsp paprika
15 oz can of black beans
1 med yellow onion, diced
1 med carrot, finely grated
1 -3/4 cups plain rice milk
2 tsp cider vinegar

Preheat the oven to 350 degrees F. Lightly oil a baking sheet.

in a large bowl, combine the corn kernals,cornmeal, flour, baking powder, cumin, slat, red pepper flakes, lime juice, cayeen pepper, black pepper and paprika. Mix well.

In a separate bowl, use a potato masher to coarsely mash the beans. Add the onion and carrot and mix to form a thick mixture.

Add the rice milk and vinegar to the beans and mix to combine. Add the bean and rice milk mix to the corn mix and mix together.

Use your hands to scoopsome of the dough to make burger-size patties. Arrange patties on the baking sheet and bake 15 mins. Flip the patties and bake another 15 mins or until crisp around the edges.


This week's workout is Slim in 6! This is a great workout for women, one of the most effective. If you want results, this is the one! My friend Tina lost 90 lbs with Slim in 6!!! Purchase Slim in 6.




As always, you can get a free account at Missouri Fit Club. I will coach you to the results your want!

What helps to keep you on track with your fitness goals? For me, it's journaling, working out consistantly, and eating clean.