Sedona Men Conquer TRX

Thanks guys for supporting our TRX training.




Scott, Jerry, and Dave took on the TRX challenge last Friday.  They gave it 100% and learned that TRX is as challenging as you want to make it.  It is adaptable for any ability level, and you are in control of the level of difficulty.  As they tested their limits, they learned what the expression "earn your progression" means.  As your trainers, we always ensure that you are exercising at a level that is challenging yet safe for you.  So to earn your progression, or to advance to the next level, you need to demonstrate that you can correctly and safely perform the exercise at the current level of difficulty.  They also got to see Amy perform like a seasoned pro on the TRX.  Amy has been using the suspension trainer since July and it shows!

Diet - "Quantity vs. Quality" - Does it matter?

We were doing some research for the next posting in our nutrition series and came across a blog posting by Jade Teta who is one of the co-authors of The Metabolic Effect Diet book.  He was addressing a question about how it could be possible to lose weight on the Twinkie Diet.  The obvious answer is that the individual, even though he was consuming junk food, ultimately ate fewer calories than his body required.  We certainly hope that none of you have tried the Twinkie Diet, but we know that there are many diets that sound appealing because they promise results...  and some actually deliver if weight loss is the only factor you are considering.  But what about fat loss vs. lean muscle loss?  And does it matter to you if the diet has possible serious side effects? 

Our goal through our nutrition postings is to help educate you so that you can make better food choices that will enhance the fat burn that you are getting by working so hard at your trainings.  The following information from Jade Teta helps illustrate how food choices can impact our hormones and ultimately whether we are successful at fat loss and weight loss.


"At Metabolic Effect we take a much different approach than most and focus on the quality of the food vs. the quantity. In other words, we believe it is far better to eat more of the right things more often. Doing so helps to adjust hunger hormones, balance brain chemistry, decrease cravings, improve energy levels, and optimize hormonal metabolism toward fat loss not just weight loss. In other words, eat more of the right things more often and the quantity of food automatically takes care of itself.

Here is an example of what we are talking about. I am going to give you two meals. Meal 1 is a medium sized bowl of Kashi Go Lean Crunch cereal (2 cups), 6oz skim milk, 12oz orange juice. This is considered a healthy breakfast by most. Lets compare that with an eight egg white omelet packed with a cup each of spinach, tomato, onion and mushrooms accompanied by 1 cup of blueberries and 12 oz green tea. Which of these meals has more food? 2 cups of cereal is not a big meal. Keep in mind one serving of Kashi is much less than two cups and is laughable when put in a bowl. The average bowl of cereal in the West is probably closer to 4 cups, but we are using 2 cups here. It is obvious the egg white omelet is more food. Now, go count up the calories. Here is how they break down using calorieking.com:

Kashi Cereal Meal:
Calories= 680. Total Carbs= 118.2g. Fiber= 17g. Protein= 27g. Fat= 7g

8 Egg White Omelet Meal:
Calories 341. Total Carbs= 49.4g. Fiber= 9.3g. Protein= 36.1g. Fat= 1.8g

The comparison here should immediately make the point that if you are serious about body change then quality matters. Most people could not even finish the egg white omelet meal……………. meaning the calories actually consumed would be even less. Then the question becomes why are people unable to eat such a meal? And the answer is food quality. How many Twinkies, doughnuts, potato chips or M&Ms could you eat.?  I have been known to go through 8 doughnuts pretty quickly. However, could I eat 8 chicken breasts? Could anyone?
The fact is the macronutrient ratios of these two meals sends very different signals. One says stabilize blood sugar, one says don’t. One says feel full and satisfied, the other does not. One says burn more fat than sugar the other says the reverse. The Protein to carb ratio, the carb to fiber ratio and carb to fat ratio all lead to different outcomes. Eat less of either of these foods than you require from a total calorie standpoint and you will lose weight. Will you lose fat? Yes, but one of these meals will lead to greater fat loss and better maintenance of muscle the other will lead to much more muscle loss."

Fish Tacos

 

August 27, 2012
Recipe of the Week

My family's first introduction to fish tacos made at home was through my sister-in-law who claims to not be a good cook and yet she has put out some of the most amazing meals we have ever had! This became our family favorite many years ago. One of the things we love about it is the huge flavor! Well worth the extra time and sure to be a hit with friends and family! From our family to yours.

Fish Tacos
Cuisine at Home

4 Servings

Marinate in Lime Juice:
4 - 4oz. fresh tilapia fillets, halved

Blend; Coat fish in:
3 Tblsp. all purpose flour
3 Tblsp. yellow cornmeal
1 tsp. chili powder
1 tsp. kosher salt
1/4 tsp. cayenne

Serve with:
3 cups napa cabbage, shredded
Mango-Avocado Salsa and
Creamy Chipotle Sauce
Corn tortillas

Preheat oven to 500 degrees with rack on the top level.

Marinate tilapia fillets in lime juice for 10 minutes, turning to coat. Place baking sheet on oven rack and preheat 5 minutes.

Blend flour, cornmeal and seasonings in a shallow dish. Coat marinated fish on both sides with flour mixture. Remove hot pan from oven and spray with non-stick spray. Place fillets on hot pan and roast on top rack 5 minutes.

Serve fish and tortillas with shredded cabbage, mango salsa and chipotle sauce.

Mango-Avocado Salsa
Combine:
1 ripe yet firm mango, peeled, diced
1/2 cup grape tomatoes, halved
1/2 cup cucumber, diced
1/4 cup red onion, minced
1 Tblsp. jalapeno, seeded, minced
1 tsp. sugar
1/4 tsp. kosher salt
1/4 tsp. ground cumin
juice of one lime

Before serving, stir in:
1 firm yet ripe avocado, pitted, peeled, thinly sliced

2 Tbsp. coarsely chopped fresh cilantro

Creamy Chipotle Sauce
Stir together:
1/4 cup plain lowfat yogurt
1/4 cup reduced-calorie mayonnaise
2 tsp. sugar
1-2 chipotle chiles in adobo sauce, minced
juice of 1/2 lime

Stir all ingredients together in a small bowl and adjust seasonings to taste. Let stand at least 10 minutes to allow flavors to blend.

Roasted Chicken & Bow Tie Pasta Salad

Roasted Chicken and Bow Tie Pasta Salad

Use rotisserie chicken from the deli to cut preparation time on this chicken pasta salad recipe. Serve it for dinner tonight, and then pack the leftovers for lunch tomorrow.


Yield: 6 servings (serving size: about 1 2/3 cups)
Recipe from : Cooking Light

· 3 cups uncooked farfalle (bow tie pasta) (about 8 ounces)
· 1/3 cup fresh orange juice
· 1/4 cup fresh lemon juice
· 2 tablespoons extravirgin olive oil
· 1 tablespoon stone-ground mustard
· 2 teaspoons sugar
· 1 1/4 teaspoons salt
· 1/2 teaspoon freshly ground black pepper
· 1 1/2 teaspoons rice vinegar
· 2 cups shredded cooked chicken breast (about 2 breasts)
· 1 1/2 cups seedless red grapes, halved
· 1 cup thin diagonally cut celery
· 1/3 cup finely chopped red onion
· 1/3 cup coarsely chopped walnuts, toasted
· 3 tablespoons chopped fresh chives
· 2 tablespoons chopped fresh parsley

Preparation

1. Cook pasta according to package directions, omitting salt and fat; drain. Cool completely.

2. Combine orange juice and the next 7 ingredients (orange juice through rice vinegar) in a large bowl, stirring with a whisk to combine. Add pasta, chicken, grapes, celery, red onion, walnuts, chives, and parsley; toss gently to combine.

Defining "diet"

Many people immediately associate the word "diet" with calorie restriction.  As fitness trainers, when we use the word we are speaking more in terms of how the medical dictionary defines diet: "the customary amount and kind of food and drink taken by a person from day to day".  More specifically, we like to refer to a balanced diet.  We cannot stress enough the important role that diet plays in meeting your fat loss or weight loss goals.  While it is possible to lose weight through diet or exercise alone, people who are the most successful at reaching their goal weight, AND achieving a healthy body fat percentage, do it through a combination of exercise and a balanced diet. 

In future postings in our nutrition series, we will cover topics such as what constitutes a healthy diet based on the US Dietary Guidelines and more specific dietary recommendations by such organizations as the American College of Sports Medicine (ACSM).  These will be general guidelines for the average adult and persons requiring more individualized recommendation should consider consulting a registered dietitian.

So we will start with what a diet is NOT by our definition.  First, a diet is not extreme calorie restriction.  The ACSM recommends that the minimum calorie intake never drop below 1200 for women or 1800 for men, and they state that even these levels may be quite low.  Severe calorie restriction will actually have a detrimental effect on weight loss and will make it impossible to get all the nutrients that your body needs.  More importantly, extreme calorie restriction is not necessary to see significant results.  Consider that there are approximately 3500 calories in one pound of stored body fat.  So, if you create a 3500 calorie deficit you will lose one pound.  This may sound like a lot of calories, but small changes can produce big results.  For example, one tablespoon of butter has 102 calories.  So if you reduce your calorie intake by just one tablespoon of butter per day, you will reduce your intake by 3060 calories per month or 37,230 calories per year.  That is a ten pound weight loss in a year just by eliminating one tablespoon of butter per day from your diet!

Think about your current diet and see if you can find just one manageable change that will result in a 100 calorie reduction (i.e. cut out one tablespoon of butter, substitute mustard for mayonnaise on a sandwich or wrap, eliminate one regular soda, substitute vinaigrette for a creamy salad dressing). 

Start small and think big!  Remember that reaching any goal is a series of small steps.

Is that sweat or rain?

August 14, 2012

Outdoor Metabolic trainings are subject to the weather but rain or shine we carry on! We have two Metabolic sessions outdoors at Big Park School that will continue until October before heading indoors. We also do a TRX training that will be outside all year long. The participants are good sports and take on the adventure of whatever weather comes our way. Today we got to have our first ever Metabolic in the rain! An adventure of sorts that had us all smiling.

Glass Half Full

Do you see the glass as half empty...  or half full?

   Oscar Pistorius



"Character cannot be developed in ease and quiet. Only through experience of trial and suffering can the soul be strengthened, ambition inspired, and success achieved."

~ Helen Keller

We all encounter obstacles to reaching our goals.  It is how we confront and deal with those obstacles that defines us and ultimately determines how successful we are in reaching our goals.  Our obstacles may not be as daunting as Oscar's and our goals may not be as lofty as competing in the Olympics, but they are just as real to us and can easily cause us to be derailed.  People who are successful in reaching their goals don't do so randomly.  They define their goal in terms that can be measured.  They usually assign a timeline to the goal and then develop a plan or strategy that will help them get there.  Accountability helps keep them on track and moving toward that goal.  As your trainers we want to help you achieve your healthy lifestyle goals.  Your training with us is just one component to achieving fat loss, weight loss, strength gains, better balance, or whatever your ultimate fitness and health goal might be.  Share you goals with us or send us your fitness and nutrition questions so we can help you develop a plan to reach your goals.

August 13, 2012
Recipe of the Week from www.ordinaryvegetarian.com

We are both meat eaters but in our quest for a no meat meal we found this recipe. It passed with flying colors! It also fueled us well for a number of lunch leftovers and kept us going in high gear! We recommend fresh garnishes such as tomato and avocado. We also used whole wheat tortillas although lettuce leaves would be a good option as well. Enjoy!

Super Veggie Lentil Taco "Meat"
(makes about 3 cups)

1 cup brown lentils, rinsed and picked over
1 medium yellow onion, diced
3 cloves of garlic, minced
1/2 large bell pepper, chopped (any color)
1 cup sliced mushrooms (any kind)
1 carrot, peeled and sliced
2 ribs of celery, sliced
1-1/2 tbsp chili powder
1 tsp cumin
1/2 tsp smoked paprika
1 tsp oregano
1 bay leaf
dash cayenne
2 cups vegetable broth
1 tbsp tomato paste
1 tbsp lime juice

Heat 1/4 cup water in a large skillet. Saute onion for 3 minutes. Stir in the garlic, bell pepper, and mushrooms and cook for another 3 minutes. If the pan starts to dry up and the contents start sticking, add a tablespoon or two more of water. Add in the lentils, carrots, celery, chili powder, cumin, paprika, oregano, bay leaf, and cayenne, and saute for 1 minute, stirring constantly. Stir in the broth and bring to a boil. Turn the heat down to medium low and cover. Simmer for 30 minutes, stirring occasionally. If the mixture starts drying out, add 1/4 cup water or broth.

Remove from heat and carefully drain off any extra liquid (a little bit of liquid is fine, excessive liquid is not desirable). Remove bay leaf and stir in tomato paste and lime juice. Transfer to food processor or blender and pulse a few times, until a crumbly texture is achieved--do not puree. Serve hot.

Makes six 1/2 cup servings, which could be used to make 12 tacos, 6 burritos, 6 taco salads, or 6 nacho plates.

Are all calories created equal?

Is a calorie just a calorie?

Which contains more calories: a 5 oz serving of roasted chicken breast, or a typical candy bar? 

Answer:  They both contain about 230 calories.

So does it matter which one you eat?  Is a calorie a calorie regardless of its source?  If this were true, then your food choices really shouldn’t matter.  Simply eat fewer calories and you will lose weight.  Holistic physicians, biochemists, and personal trainers Jade Teta and Keoni Teta have years of experience and research that show that all calories are not created equal.  They state, “This simplistic approach to body change ignores the hormonal impact of food. Food is more than just calories, but also provides chemical information for the body. Every time you eat your body releases hormonal signaling molecules that will determine whether you burn fat or store it, feel hungry or full, have cravings for junk food, or feel more or less motivated to exercise”.

So how can you make food choices that will reduce hunger and food cravings, and maximize your fat burn?  Focus on high volume foods that are rich in fiber and protein.  Many legumes, fruits, and vegetables have high fiber content.  Some excellent choices would be split peas, lentils, black beans, artichokes, broccoli, raspberries, pears, and apples.  Eating a diet rich in protein will also help satisfy hunger and reduce food cravings.  Good protein choices include salmon, chicken, pork tenderloin, edamame, eggs, low fat yogurt, and protein shakes. 

Sedona Red Rock News Article

Metabolic training revs fat burn and shows results quickly

​​Written by Staci Gasser
Wednesday, 08 August 2012

Getting a full workout in 30 minutes seems like something one can only wish for, but two Sedona fitness trainers are granting those wishes.  And better yet, they make these workouts extremely convenient. 
Katie Amundson and Sherry Christoff kicked off their own fitness program Jan. 1 in Sedona and the Verde Valley.  Amundson and Christoff offer what some gyms don't: convenience, body transformation results and more time in the day.
"We have both been in the fitness business for a number of years," Amundson said.  "Due to some changes in our previous jobs and our passion in fitness, we decided to create this program."
Amundson and Christoff offer everything one wants in a workout but can't ever seem to have through their metabolic training program.



For the full story, please see the Wednesday, Aug. 8, issue of the Sedona Red Rock News.

Fat Loss

August 6, 2012

Based upon participant surveys and questions that we receive, it is clear that weight loss, or more specifically fat loss, is the number one goal of most of our clients.  We see the effort your put forth in your trainings and we want each drop of sweat to be one more step toward your fat loss goals and the results you want to achieve.  So how do you make sure that sweat is not wasted?  Your training sessions need to be combined with proper diet in order to be successful.  As you have probably heard us say before, “Don’t sabotage all the hard work you are putting in with poor food choices.” Noted trainer Alwyn Cosgrove stated as priority number one in his Hierarchy of Fat Loss, “There’s pretty much nothing that can be done to out-train a crappy diet.  You quite simply have to create a caloric deficit while eating enough protein and essential fats.”  And number two in his hierarchy?  See #1.  That’s how important diet is in the overall picture of fat loss.  You can train, and train, and train, but it can all be in vain if you don’t pay attention to your diet. 

Making big changes all at once can be overwhelming and often ends in failure.  Focus on making just one manageable change at a time.  Since breakfast is the most important meal, start by evaluating your breakfast.  If you are not eating breakfast, start!  If you do eat breakfast, make sure that you are including a source of lean protein.  Good sources of protein for breakfast are eggs, lean meats, low-fat dairy products, and nut butters.  Including protein in your breakfast will help satisfy your hunger and prevent food cravings that often occur after eating a carb-heavy meal.

Fresh and locally grown produce is abundant right now at Farmers Markets. Savor the flavor of vine ripened ingredients in this easy 10 minute burrito.

Southwestern Breakfast Burrito

Makes 2 Servings

4 Beaten Eggs              

1 ½ C. Chopped Fresh Spinach

Salt & Pepper

Sliced Avocado

Fresh Salsa

Directions

Lightly oil your skillet with butter flavored olive oil or non-flavored olive oil, put skillet on medium heat. Stir in 4 beaten eggs and 1 1/2 cups of chopped fresh spinach; add salt and pepper. Cook, stirring, until the eggs are softly scrambled, about 2 minutes. Wrap the eggs in warm whole wheat tortillas. Top with sliced avocado and fresh salsa