Spring Fitness Forum - I'm talkin' Nutrition 101

2:16 PM Remy Maguire - Manifest the Best 0 Comments

Course Details

	2012 Spring Fitness & Training Forum Course Date(s): 04/29/2012 This is THE Fit Pro event to attend in the Pacific Northwest this Year! Don't miss it!!!

REGISTER NOW! Online: REGISTER ONLINE HERE! By Phone: CALL Fitness Education 360-574-7292 TO REGISTER BY PHONE

General Course Details:
Date:	04/29/2012
Time:	7:30am - 5pm
Description:	2012 Spring Fitness & Training Forum The 2012 Spring Fitness & Training Forum will be a one day event with a session line up that will not disappoint! Lots to choose from for all types of Fit Pros! We are extremely excited to announce that we have confirmed expert Personal Trainer and Practicing Kinesiologist Chad Benson as our guest presenter for our upcoming Spring Fitness & Training Forum! Here is what Sherri McMillan has to say about Chad: “Chad really knows his stuff! He will blow you away with his knowledge of the body, his insight into what your clients need and his simple yet practical presentation style. We all have a lot to learn from Chad at the Spring Fitness & Training Forum. See you there!” You don't want to miss this opportunity to see Chad in your own backyard. No expensive travel fees... More about Chad.... MSc, BSc, BPE, CSCS, Practicing Kinesiologist, CanFitPro PTS: Educated at the University of Victoria and Memorial University of NL, Chad is the President and Owner of ARC Performance Training Systems Ltd. Chad is a member of the CanFitPro Advisory Board and has had the pleasure to educate fellow fitness and sport performance peers through such organizations as the NSCA, AOSSM, BCRPA, CATA, CFP, CSEP & IDEA. Chad also has current Kinesiologist / Strength & Conditioning Coach contracts with the Canadian National Sailing Team, Canadian National Woman’s Basketball Team, Bayside Rugby, WRSSBA, Semiahmoo Hockey Academy. Past experiences include sub-contracted & consultant strength & conditioning coach roles with the Vancouver Canucks, Canadian Sport Center, BC Lions, Twist Conditioning, Vancouver Ravens. Chad has been a competitive multi sport athlete and has conditioned athletes in 13 Collegiate, Pro or Olympic Sports. Chad also has expertise with myofascial release, trigger point therapy, MAT, functional movement testing & sport rehabilitation.
Location:	Oregon Athletic Clubs at Hawthorn Farm 4800 NE Belknap Court Hillsboro, Oregon 97124 503-640-6404 http://www.hfac.com/
Directions:	Show / Hide Event Directions.
Location Map:	View a Map here.
Cost:	$199 - includes lunch buffet

Contact Me About This Course:
Contact Me!	Click here if you would like us to contact you regarding general course information or registration, if applicable.

REGISTER NOW! Online: REGISTER ONLINE HERE! By Phone: CALL Fitness Education 360-574-7292 TO REGISTER BY PHONE

Events and Activities:

6:30am – 7:15am REGISTRATION 7:15am – 7:30am WELCOME 7:30am – 9:30am ARE YOU ACTivated is SOLD OUT!!!! ARE YOU ACTivated? (Active) with Chad Benson Building from the core / middle and outward to the limbs / periphery, this session will teach you cutting edge exercises and the science behind movement ACTivation. But, this session isn’t completely about.... Click Here For The Full Session Description OR PURE ENERGY LOW IMPACT (Active) with Sherri McMillan(no NSCA) As our population ages, participants are leaning towards workouts that offer minimal impact stresses. Low-impact classes that are fun, creative, challenging, results-oriented, and effective will keep your participants returning. A low-impact class that offers a balance between a bit of choreography and a bit of athletic, powerful movement is good for the brain and the body. Sherri will introduce you to.... Click Here For The Full Session Description 9:45am – 11:45am PREPAIR TO PERFORM: FUNCTIONAL ANATOMY (Lecture) with Chad Benson The ‘P’repair to Perform Series represents a theoretical remodeling of traditional elite and weekend warrior athlete development. Our understanding of exercise selection has changed from muscle isolation to muscle integration, but our knowledge of anatomy remains superficial and isolated. Functional, fullbody, multijoint & sports-specific training..... Click Here For The Full Session Description OR What Your Clients CAN Eat To Look Better, Feel Better & Play Better. (Lecture) with Remy Maguire Do you want to help your clients reach their fat loss goals once and for all? To achieve optimal body composition, health and performance your clients need strategies designed specifically for them. As you know, a diet in a box plan just won't cut it..... Click Here For The Full Session Description OR FERAL FLOW (Active/Outdoors) with Derrick deLay & Ted Schatz Mobility is a critical part of human movement and human health. So why is it possibly the most often overlooked and under-trained part of human health? In this session we will discuss and define what mobility is... Click Here For The Full Session Description 11:45 – 12:45pm Lunch 12:45 – 2:45pm CORE KINECTED (Active) with Chad Benson 360’ Core Strength and balance are essential when performing life’s most basic movements. Even those who regularly train the core, rarely kinect to it; most often completing sets and reps with an understanding of restriction, balance or its whole body functional purpose.... Click Here For The Full Session Description OR SCHWINN® INDOOR CYCLING: HITT IT! (Active) with John Ohnstad(no NSCA) High Intensity Interval Training is all the rage, and it continues to grow in popularity across all workout platforms. But is this type of training really more effective than other types? And what are the best ways to execute this approach in your cycling classes? Learn the science and, more importantly... Click Here For The Full Session Description OR ASSESSING FUNCTION MOVEMENT: BLENDING REHABILITATION WITH PERSONAL TRAINING (Lecture) with Michael Baer, Physical Therapist Physical Therapists use simple functional movement patterns to help identify the “silent culprits”; painless, stiff or weak muscles/ joints that often are the driving mechanism behind a patient’s pain. Personal Trainers can use the same movements to identify areas of tightness/ weakness and use this information to design more comprehensive exercise programs... Click Here For The Full Session Description 3:00 – 5:00pm MOVE IT OR LOSE IT (Active) with Chad Benson SOLD OUT!!! In today’s society most adults have progressively decreasing function after they leave high school. This loss often prevents adults from doing the most recreational of activities safely; and robs them of their bodies built in kangaroo mechanisms. Today’s solution - gyms full of sit down weight machines and non impact cardiovascular equipment. Instead of helping their function and uniquely challenging their bodies, these clients are building bigger, dumber, less capable muscle. In order to stimulate metabolic challenge, develop functional muscle & prevent injury while pushing your clients outside their comfort zone, it is essential to develop their myofascial fitness & multidirectional movement... Click Here For The Full Session Description OR TRANSFORMATIONAL TEACHING: HOW TO INFUSE YOUR YOGA CLASS WITH DEPTH THAT YOUR CLIENTS WILL WANT TO REVISIT AGAIN AND AGAIN (Active) with Jenna Abernathy(no NSCA) What are the elements that make a yoga class something more than an exercise class? Is it just playing Indian music and using Sanskrit words like Namaste? In Transformational Teaching we will explore subtle yet profound movement and verbal cues that create the space to allow your students to wake up to their life and hear their own inner guidance... Click Here For The Full Session Description 5:00 – 5:30pm Recap, Door Prizes and Certificate Hand Out

Other Course Information:
What to do to be Prepared:	For our out of town guests, if you are flying in, you should book your flights arriving into the Portland Oregon Airport(PDX). The event location is about a 45 minute taxi ride/drive from the airport.
What to Bring:	Bring lots of snacks and water. Be sure to wear active gear, running shoes and bring changes of clothes and a jacket. Bring a pen and note-pad.
Special Instructions:	You will be emailed after you register to select your sessions. It is important to ensure your email address is correct as sessions will fill up fast and you must reserve space in your desired sessions. Parking: You can park in the Hawthorne Farm Athletic Club Lot. We will have DVDs, books and some equipment available for purchase and will accept credit cards, checks and cash. NOTE Northwest Personal Training does not issue refunds for events. In the event that you are unable to make this event we can issue you a credit for a future event or product if we are notified at least 24 hours prior to the event.
Credits:	ACE: 0.8 CECs NSCA 0.8 CEUs NASM TBD Check back for updates.

Triathlon Inspiration from 1st-timers!

3:41 PM Remy Maguire - Manifest the Best 0 Comments

Are you thinking about it???

Join me this Saturday at the club from 1:30-3pm to answer any questions you have about competing in a triathlon and get signed up for a group training that will make finishing a cinch! If you were part of the club last year or before it would be great to have you here to support the newbies. Anyone can come, men or women – there’s even a kid’s tri! The Triathlon club will meet Saturdays at 9:30am for training for 13 weeks before the event. (You can sleep in and have the whole day to feel so accomplished and strong!) We will cover everything from what to wear, what to eat, how to swim in open water and how to make that transition quick and easy.
Read the following first-timer stories to get pumped for your own adventure! All of you who’ve done this before – send your stories! I’d love to share them.

Just keep moving! My first Triathlon. Blog exerpt from Manifest the Best (July 2009) by Remy Maguire
I just can't say enough about the importance of trying new things! You never know what you'll discover about yourself until you do. Turns out I like Triathlons! Who knew?
It was perfectly gorgeous at Frenchman's Bar in Vancouver, Washington the day of the Inaugural Girlfriend's and Dudes Triathlon. The week previous I found myself out-of-work and stuck in bed with a fierce bit of some stomach sickness. Yuck. I could barely move and didn't even think of putting on my workout wear- pj's only! Finally feeling better on Friday I feared for Sunday's event. A half mile swim followed by a 12.5 mile bike ride followed by a three mile run! Ouch. I had been looking forward to putting myself to the test for the past few weeks and no way was I going to stay home sick! I woke up Sunday feeling good and nervous - I'd never worn a wet-suit, my bike was just days old and I just had the flu and I was about to do a Triathlon!
The sunshine was bright and the rock-n-roll was blaring on our way to the beach. On your marks, Get Set, Go!!! Everyone was excited, smiling and talking together -what a great community event. We swam along the shore of the Columbia. It was breath, stroke, breath, stroke until reaching the beach and started running for the bikes. I managed to strip off the wet-suit, tie my shoes and buckle my helmet in under two minutes. The bike ride was looooong! I thought it would surely be the end at every curve but no....more corn fields, and more corn fields, pedal, pedal, pedal. Thank goodness Andrew was there at the transition to remind me that I just had to park my bike and take off running! I was trying to figure out what I was supposed to do? Oh yea, just go! My legs felt like absolute lead, heavy and slow. But I knew it was almost over. With a smile on my face I took long deep breaths and took off for the finish line. Almost to the end, I felt a great sense of joy knowing I had made it! I really did it. What an incredible feeling! And I was certainly beyond thrilled and (almost) totally shocked when Andrew told me I'd placed 3rd! I haven't won a trophy since high school:) Try something new! You’ll discover something you never knew.
Read more...
You can do this: triathlon
WH's Cristina Goyanes always considered herself athletically challenged — until she finished her first triathlon.

Photography By David Madison / Getty Images


Bang! The race gun goes off at 7:43 a.m., and I dive into the cold waters of lower New York Bay. A woman kicks me in the face. It doesn't hurt, but she stops mid-stroke to apologize. I smile, and then we both start swimming for dear life along with the other 125 women in our group, or "wave." As I twist my head out of the water for air, the sun gleams in my eye, and I wish I had tinted goggles instead of clear. The distraction slows me down a bit. Then I remember what my gym lifeguard, Dave, told me when I was training: "Give yourself to the water as you would to your bed." In other words, relax. Nervousness means quick, short breaths, which don't keep you as buoyant as air-filled lungs.

When my big sister Maria first asked me to sign up for this triathlon 10 weeks earlier, honestly, I laughed. I'm the athletic type who trips over the soccer ball instead of kicking it. Then again, the idea seemed so farfetched that I decided I had to prove to myself that I could. And it didn't hurt that the triathlon was the first-timer-friendly, all-women Danskin sprint tri — only a 0.5-mile swim, 11-mile bike ride, and 3.1-mile run — in nearby Sandy Hook, New Jersey.

I knew swimming would be my weakest event, so I was at my gym pool every morning at 7:30 for 30 minutes. My first day in the water, Dave actually thought I was drowning — I could hardly clear a lap without gasping for air. I was also splashing more than kicking — which was why I wasn't going anywhere. He showed me how to rely mainly on my arms to propel myself and to use my legs for buoyancy and balance. As for running and biking, I figured I already had the skills — I mean, who forgets how to ride a bike, right? Riiight. It actually took several weekends of riding with my boyfriend, Mike, for me to feel totally comfortable again with starting, stopping, and just going fast. Once I realized I wasn't going to pitch headfirst over the handlebars, I learned to become one with my bike and, ultimately, the road.

I'm swimming madly now, with the shore in sight. I get out and run barefoot past the spectators down a cold, hard paved road to the transition station — the designated area where everyone stows items for the next event, such as a bike, helmet, water bottles, towel, and sneakers. Maria's nowhere in sight, so I decide to wait for her by slowly putting on my socks and sneakers. (I find out later that this touching display of sisterly love cost me 6 whole minutes!) When she shows up, I lean in for a hug and she yells, "What are you doing?!

Get out of here!" And then it hits me: Shit, the clock is running!

I gotta go!

Pedaling along the flat bike course, I yell, "On your left!" — which really means "Get outta my way!" As I glide by, the other women shout back, "You go, girl!" — which I find incredibly empowering. Back at the transition station, I grab my visor and start the run. Adrenaline is all I'm riding on now, so I reach for the energy gel in the pocket of my trisuit (a swimsuit with built-in padded bike shorts). When I finally see the finish line in the distance, I sprint like a Kenyan for the big photo finish. I've completed my first sprint triathlon — in 1 hour and 46 minutes. With a shiny new medal around my neck (all racers get one), I smile and nod my head in disbelief. I can't believe I did it.

Before that morning, I never would have called myself an athlete — let alone a triathlete. Now, 6 months later, I'm training for my first Olympic distance triathlon (double the length of a sprint).


My First Novice Triathlon - A Brief Story on my Triathlon Fixation
I like to go out a few times a week. I like good food. I have often lost my way on the path to the holy grail of fitness.
Now before you quickly skim over this page and think, “Not a chance!” I’d like to say that I’m not superfit, I don’t have biceps on my triceps, and I don’t like eating birdseed for 3 meals a day. I’m your average Jersey (that’s Jersey in the UK) resident. Which, for those of you who don’t know, contains the highest ratio of alcohol consumption per capita in Europe. So, I like to go out a few times a week. I like good food. I have often lost my way on the path to the holy grail of fitness and all that it entails—the six pack, the rippling muscles, the ability to walk up a flight of stairs without getting out of breath! But there has always been a part of me that has wanted to test myself, to see if I could hack it in an endurance event, such as a marathon or a triathlon. So upon my 30th birthday last year, I decided that this was it—no more hiding from it, no more excuses, I would go for it.

So I duly started to train and educate myself about what a triathlon would entail. Like most sports, it was a bit overwhelming initially. But I eventually managed to buy a bike for £25 out of the local newspaper, I built up my base level of fitness by swimming, running, and cycling for a few months. Then I started to look around for events to enter. We are lucky enough here in Jersey to have a rich diversity of sports clubs, and we do have a triathlon club (called, funnily enough, “Jersey Triathlon Club”). So I got in contact with them, in anticipation of there being an event I could enter. This was where I learned my first lesson: Triathlon is a seasonal sport, and the season was nearly over.

There was one event to go, which consisted of a 1.5km swim, a 40km cycle, and a 10km run…all in one day, ladies and gentlemen!!! So I decided to give it a miss for the year and to have a go the following year. As luck would have it, the Jersey Triathlon Club holds a novice event in June, so I set my sights on this—a 750m sea swim, a 20km cycle, and a 5km run, which I felt was much more manageable. Of course I had to wait another 11 months until this event, and I’d like to say that this was the part of the story where I trained hard all through the winter, breaking all my personal bests, and becoming a lean mean physical machine. However, the reality was that I, like many of us during the winter, forgot all about the concept of exercise, drank too much, ate too much, and made some vague resolutions on New Year’s Eve about doing a triathlon this year—really!!

So fast forward to late March. I had been following my “get your beautiful beach body” gym routine for a few months, and I suddenly realized that the novice event was upon me. So I started to train, still not believing I had the bottle to do it. But in a flash of inspiration one day, I posted off the application form, paid the £5 entry fee, and it all seemed a little more real. I was now committed…..

On race day, I was on Long Beach in Gorey, nervously surveying the other competitors. Some looked like they knew what they are doing, and a few, like me, were obvious first timers, wearing their bike helmets back to front, etc.

So at 8 o’clock (that’s in the morning, by the way, folks—Lesson 2: Triathlon is an early morning sport!) we were lined up parallel to the beautifully calm Gorey sea, awaiting the klaxon to go off and signal the start of my triathlon career. And then we were off; swimming in a pack of about 50 people to the first buoy, until the quicker ones got ahead and the slower ones went to the back. I was one of the latter, but I managed to stay afloat and going forward. I exited the 750m swim with at least a few people behind me, which was all I wanted. As I exited the water, there were people on the beach applauding all the competitors as they made their way to their bikes. As soon as I left the water, I was a little unstable on my feet, but managed to get out of my wetsuit, put my trainers on and find my £25 bike amongst all the other shiny new carbon fiber super bikes.


So now the 20km bike section. I set off and nearly crashed into someone ahead of me straight away. But I managed to negotiate the 20km route with the aid of the all-important energy drink, and the bystanders clapping each time I went past the transition area. Once I got back and was heading out to do the run, I thought I was home and dry…but little did I know about the effect of cycling before you run. Your hamstrings tighten up due to the different motion of cycling vs. running, then when you get off the bike and try to run, you feel like the tin man from The Wizard of Oz!

I ran along the promenade, and by this stage my mind was oblivious to the pain my body was in. All I could think about was the finish line, and the free banana cake I had spied when I came from the cycle to drop off my bike!!

Again the bystanders were amazing, clapping and cheering me on. Looking back at the photos of the event, in every single photo I am beaming like a Cheshire cat—even though it was one of the hardest things I have ever done! I finished the event in 1 hour and 15 minutes, and even got a t-shirt to say I completed it.

I’ll now admit that I am completely hooked on the sport, have invested more time in training, and have completed 2 more triathlons since. I am now in off-season training, looking to build on my fitness and speed for next year and hopefully knock a few minutes off my Olympic time.

So I guess the moral of the story is that if you want to do something badly enough, then by hook or by crook you can achieve it. Set realistic goals and set aside a bit of time to train and track your progress, and anything is possible.
YOU CAN DO IT!
Coach Remy

For more information about the meeting…go here, http://www.nwpersonaltraining.com/subs/events/event_details.php?event_id=205
Join the club here, http://www.nwpersonaltraining.com/subs/events/event_details.php?event_id=210
Triathlon Event details here, http://www.nwpersonaltraining.com/subs/events/event_details.php?event_id=194

Dakota Cheese Steak

6:59 PM Remy Maguire - Manifest the Best 0 Comments

Not the most conventional Easter meal but it sure was tasty. A hankering for a hearty meal, onions and peppers in the fridge, and a sale on organic buffalo at the grocery store = Buffalo cheese steaks!

You've got to try this, so easy, so good. Healthy too.

8 oz buffalo meat - sliced thin on the bias
Olive oil
Small onion
Green Pepper
Whole wheat mini-bagette
Swiss Cheese
Non-Fat Mayo or Mustard
Salt, pepper, garlic, worchester

Spray a non-stick pan with olive oil and place over a medium-high heat.

After the pan is hot, add the onions and green peppers, reduce the heat to medium. Cook the veggies slowly until they are well browned.

Add in the buffalo meat to the veggie mix. Cook on med-high for 5-10 minutes until meat is browned. It won't take long. Season with salt and pepper and spice if you like. I like Worchester Sauce and garlic.

Preheat the oven to broil.

Slice the mini baguette lengthwise and place under the broiler with the cut side of the bread facing up until the inside is slightly brown.

Remove from the oven and spread the mayonnaise on the bread and top with the sliced flank steak Top with the onions and then place the Swiss cheese on top of the sandwich.

Return the sandwich to the oven with the cheese side up and broil until the cheese is hot and melted.

Viola!!!

I served this with oven roasted herbed zucchini planks. Easy peasy!

Here's the beef on buffalo from Livestrong.com

Buffalo or bison is a type of very lean red meat. Similar in flavor and texture to beef, buffalo meat lacks the marbling characteristic of beef, thus, for optimum tenderness, it should be cooked at a lower temperature and takes less time to cook. Because it lacks marbling, this meat is darker in color than beef. Buffalo is lower in calories and fat than beef and pork, but is an excellent source of protein as well as other nutrients, such as the B vitamins, iron and zinc.

Basic Nutrient Values
According to the U.S. Department of Agriculture, a 3.5 oz. cooked portion of bison game meat, separable, lean only, provides 143 calories, 28.4g protein, 0g carbohydrate, 2.42g fat and 82 mg cholesterol. A 3.5 oz. cooked portion of ground bison, from grass-fed, is slightly higher in calories and fat, providing 179 calories, 25.5g protein, 0g carbohydrates, 8.6g fat and 71 mg cholesterol.


Vitamins
Like beef and poultry, bison is rich in many vitamins, particularly vitamin B2 or riboflavin, B3 or niacin, B6 and B12. A 100 g portion of cooked bison, approximately 3.5 oz. meets 25 to 53 percent of the Recommended Daily Value or DV for each of these nutrients. The B vitamins are essential for nervous system health, energy metabolism, particularly for breaking down proteins and carbohydrates for the body to use; the formation of cells, particularly red blood cells; and DNA synthesis.

Minerals
Buffalo meat is rich in iron and zinc, two important trace minerals. According to the Buffalo Hills Bison Meat Company, a 3.5 oz cooked portion provides 3.42 mg iron, or 19 percent of the DV. The same amount meets 21 percent of the DV for zinc. Iron is essential for transporting oxygen to the body's cells and plays a role in proper immune system function. Zinc stimulates the activity of nearly 100 enzymes, which are substances that promote chemical reactions in your body. Zinc supports a healthy immune system, is needed for DNA synthesis and helps maintain your sense of smell and taste.

Benefits
Buffalo meat is lower in calories than many cuts of beef and pork, and lower in fat. Most of the fat is unhealthy saturated fat, which tends to increase blood cholesterol levels. It is a nutrient-dense food; meaning it delivers a substantial amount of nutrients compared to the amount of calories it provides. Because of its qualities, buffalo may be a beneficial food addition to a low-fat, heart-healthy diet and/or a weight management program.

Considerations
According to the National Bison Association, nutrient values vary slightly depending upon such factors as cut and cooking method. As with beef, you may choose from chuck shoulder roast, top round steak and rib-eye, for example. While overall bison is leaner than similar cuts of beef, however, using high-fat cooking methods can turn this meat into a high-calorie entree. For best results, choose lean cuts and do not overcook the meat.


Read more: http://www.livestrong.com/article/251087-nutritional-value-of-buffalo-meat/#ixzz1rmqjXt7l

Thursday Thought Ed 39 - Team Fantastic!

8:54 PM Remy Maguire - Manifest the Best 0 Comments

NWPT’s annual Six-week Makeover Challenge kicks off at the end of this month. Team Fantastic is gonna be tops! Angela and I are going to give the group a special feel by focusing on the 'challenges' of each member. What do you want to achieve over the next six weeks? Continued weight loss, less sugar cravings, going out to dinner less often or making better choices when you do, really getting into the exercise routine? Whatever. We've got your back.



Here are some ideas of what your challenge could look like...



Begin by imagining your best life. Get a vision. You can start developing an action plan to get there by asking a few questions. Let's do this is the context of our 6-week Makeover challenge. Determine your destination and then make a map.



Example:



Team Fantastic Member #1



1. In the next six weeks I hope to....(long tem goal) Lose 10 lbs and create more muscle tone in my legs.

2. To make this happen I will...(short term goal) Up my workout intensity by adding intervals to my cardio session 2x/week, plan my meals ahead of time and bring lunch to work.

3. If I really want this I'd better NOT...(things to avoid) Eat my kids leftovers because I feel guilty throwing food out. Stay up too late watching TV and mindlessly munching after dinner.



OR



Team Fantastic Member #2



1. I want to...Learn how to make healthy meals at home and stop eating out all the time.

2. So I will...Start will simple recipes and make enough to have leftovers for lunch. (We can help you do this too!)

3. And I won't...Forget to pack snacks so I can avoid hitting the food carts with my co-workers.



Now what?



More PLANNING! Planning is KEY. And we are going to help you do it right! Each week we will come up with YOUR own plan - what to you need to do to reach the goals above. We will add to each week only if the previous habit has been established. You will succeed. And THEN you will move on. You’ll follow your own map. Depending on your particular 'level' we will figure out the best tactic for you to make improvements in your workouts, nutrition and lifestyle that will really help you reach your specific goals.



Do you need to learn more about healthy food? What is a good carbohydrate? How much is a portion of lean protein?

Are you doing a lot of things right but need help with planning, timing meals, increasing the amount of protein in your diet?

Ask yourself what you know and what you don’t know. Be honest.



Team Fantastic Member #1



Week 1 Habits:



Exercise: Add 2 - 20 min interval workouts. Ask me or Angela to help you figure out a super fun and effective routine.

Nutrition: Be sure to get 6 serving of fruits and veggies every day.

Lifestyle: Go to bed at the same time every night.



Got it? Good! And then....



Week 2 Habits...



This week things will build on what you've already accomplished. Each week will push you to make important changes and STICK to it.



This is just an example. Your goals may be bigger or smaller. In which case, your week challenges will be bigger or smaller. Every body’s challenge will be different. We don't care how much weight you want to lose, or what your end goal is -- but we DO care that you get there. That's what we are here for!



Will it be hard? Maybe? Will it work? If you do it. Will it be fun? Of course! Well, we'll do our best to make sure. And of course, there are prizes :)



Let me know how we can help!!!



With love and respect,

Coach Remy

Carrot Souffle!?

1:10 PM Remy Maguire - Manifest the Best 1 Comments

My friend Loren gifted me my very own "fancy" chicken! Hormone free, happily raised, organically fed and perfectly sized for two. There's nothing as inviting as the smell of an herbed chicken roasting on a chilly Sunday afternoon. Home. Tonight I'm going to try a new recipe. I've never made a souffle and certainly not one so unconventional. I'd recommend getting yourself some pretty organic carrots to make this dish. Since I've never made this before, we have nothing to compare it too -- so I'll be tweeking the recipe to make it more fitness freak friendly. (Andrew won't know the difference.) I found the original at Simply Recipes and posted in below. I'n parentheses I'm jotting down my substitutions)


Carrot Soufflé Recipe

This soufflé isn't nearly as touchy as a traditional soufflé. In fact it's hard to mess up. It barely puffs up, which means it doesn't deflate that much either. You might want to experiment a bit with the seasonings, such as some ginger, ground or fresh minced, some thyme, maybe a little orange zest, or a pinch of coriander. You might also try substituting all or some of the carrots with parsnips. Just remember the better the inputs, the better the results. A good use of carrots from the farmers market, or organic carrots which tend to be sweeter and more flavorful.


INGREDIENTS
2 lbs carrots, peeled, sliced into 1/2-inch rounds
Salt for salting cooking water


2 Lbs fresh carrots
Salt for water
1 cup whole milk (2% or skim milk)
1 cup Saltine cracker crumbs (I've got panko crumbs in the pantry - I'll try these)
3/4 cup grated sharp cheddar cheese (1/4 cup)
1/3 cup minced onion
1 Tbsp room temperature unsalted butter
1 teaspoon Kosher salt
1/8 teaspoon cayenne
1/4 teaspoon black pepper
3 large eggs

METHOD
1 Preheat oven to 350°F. Butter a 2-quart baking dish and set aside.
2 Place carrots in a saucepan and cover with an inch of water. Add about 1 teaspoon of salt to the water. Bring to a boil and cook for about 10 minutes, or until the carrots are tender. Strain the carrots and purée in a food processor or with an immersion blender.
3 Place carrot purée in a large bowl. Slowly add in the milk, a little at a time, whisking after each addition so that the mixture stays smooth, not lumpy. Mix in the saltine cracker crumbs, the grated cheese, onion, butter, Kosher salt, cayenne, and black pepper.
4 In a separate bowl, whip up the eggs until frothy. Then whisk them into the carrot purée mixture.

5 Transfer the mixture into the prepared baking dish. Bake for 40-45 minutes, until puffed up a bit and lightly golden.
Serves 8.

Beet it! Beet it!

12:59 PM Remy Maguire - Manifest the Best 0 Comments

Quinoa, Beet and Arugula Salad

Try this triple whammie! Whole grains, greens and a spring superfood! Beets will turn just about anything a lovely shade of pink. Can't get kids to eat quinoa - maybe they will if it's bright red!?


Ingredients

1/2 pound beets, peeled and sliced
1 cup red quinoa
2 cups water
1/2 cup olive oil
1/2 cup red wine vinegar
1 1/2 teaspoons white sugar
1 clove garlic, crushed
1 teaspoon salt
1/4 teaspoon ground black pepper
2 green onions, sliced
3 ounces arugula, chopped
5 ounces goat cheese, crumbled
Directions

Place a steamer insert into a saucepan, and fill with water to just below the bottom of the steamer. Cover pan and bring the water to a boil. Add beets, cover pan, and steam until just tender, 7 to 10 minutes. Set aside.
Bring quinoa and 2 cups water a saucepan over high heat. Reduce the heat to medium-low, cover, and simmer until the quinoa is tender and the liquid has been absorbed, about 15 minutes.
While the quinoa is cooking, whisk olive oil, red wine vinegar, sugar, garlic, salt, and black pepper together in a large bowl.
Remove quinoa from heat, then immediately add half of the vinegar dressing while fluffing the quinoa with a fork; reserve remaining dressing. Cover and refrigerate quinoa until cool, at least 1 hour.
Stir green onions, arugula, goat cheese, beets, and remaining dressing into cooled quinoa mixture. Toss lightly before serving.

Asparagus - Super Simple

12:49 PM Remy Maguire - Manifest the Best 0 Comments

I LOVE asparagus. It's good grilled or sauteed. The rare leftovers make a great addition to a morning egg scramble. Here's a super simple and wicked tasty recipe for one of Spring's finest. Try to keep your eye on the asparagus to make sure they stay bright green and slightly crunchy. I'm not the biggest fan when they get all limp and mushy.



Asparagus Recipe
Cook time: 10 minutes


INGREDIENTS
1 bunch of medium sized asparagus, about 1 lb
2 Tbsp of the most exquisite extra virgin olive oil
2 Tbsp freshly grated Parmesan cheese
1 teaspoon lemon zest - freshly grated lemon rind
Salt and freshly ground black pepper

METHOD
1 Prepare the asparagus by rinsing them thoroughly, break off any tough, white bottoms and discard. Cut into 1 to 2 inch sections, slicing the asparagus at a slight diagonal.
2 Fill a medium sized saucepan half way with water, bring to a boil. Add the asparagus and reduce heat slightly to a simmer. Parboil the asparagus for exactly 2 minutes. Drain the hot water. While the asparagus are still hot, toss them in a bowl with the olive oil, Parmesan, and lemon rind. Salt and pepper to taste. Serve warm or room temperature.
Note that when you are working with so few ingredients, it's important to make sure they are of the highest quality.

Yield: Serves 4.

P.S.(Ha! Ha. Pee.S.)
http://www.webmd.com/food-recipes/features/why-pee-smells-funny-eat-asparagus?src=RSS_PUBLIC