Week 1 - 30 day challenge!
Ok! Here’s the workout for now until next Wednesday! Let’s do this every day in addition to your regular workouts!
Please make sure you are warmed up and stretched!
2 sets of 50 of each exercise!Exercises described by frames:
Upper left:
Jumping Jacks (50)
Plank (straight arms is advanced) - hold for 50 secs
Lower left:
Bridges (50)
Kick Outs (50)
Upper Right:
Squats to squat jumps (squats for beginners, squat jumps are advanced -50)
Lunges to lunge jumps lunges for beginners, lunge jumps are advanced -25 each leg)
Lower Right:
Mountain Climbers (50/leg)
Push ups (50)
Knee pull ins (25/leg)
Again it’s 50 of everything for 2 rounds! When you’re done, tag us and post a pic or video! Good luck! Let’s get fit and win some money! It’s not too late to join our challenge!
PS- if you have any questions, ask below! If you have an injury, any exercise can be modified! Have a fit day!
#teamfit #30daychallenge #keylifefitness @jaytime27 @chinafitchick

Last Bootcamp of 2012… Tomorrow we start again at 9 am and 6:30 pm! Reserve your spot now! Lets go!

#rp @thecavery …. So true! Regardless if you keep track or not, your body knows! Treat your body right!
www.keylifefitness.com

10 Ways to Keep Your Fitness Plan on Track during the Holidays

Happy Holidays


During this time of year, it is extremely challenging to maintain the healthy habits you have worked so hard for, so we have compiled a few tips to help you through this season. We find every excuse not to eat right or not to stay on track with our fitness goals.  Between the holidays of Thanksgiving and the New Year (for some it starts from Halloween), we celebrate more than we should.  The end result is weight gain, less workouts, and a lethargic feeling.  We know it is possible to balance healthy lifestyle and still enjoy all the traditions, food, and fun times.  With balance and moderation, you can stay on track! Happy Holidays to You and Yours… and Let’s Stay Fit!  

  1. Water is Your Best Friend… Drink lots of water all day. This should be part of your routine already, if it’s not… Tomorrow is a new day!
  2. Snack on fruits and vegetables throughout the day.  This allows your metabolism to stay on track as well as continuously providing you with the energy you need to continue your day.
  3. Limit alcohol consumption. Alcohol contains just as many calories per gram as fat. Moderation…. If going to a lot of parties, limit yourself to 1 drink or drink club soda or fruit juice…. Stay away from egg nog (350 calories per cup)!!
  4. Exercise wherever you can.  This season gets busy, so you can do squats, pushups, sit ups, etc. anywhere.  Enroll in a group exercise class or do exercises at work or while shopping.  Any extra activity will help you stay on track!
  5. Try your best not to miss your scheduled workouts.  Exercise extra on your days off by completing a mile run or doing a spin class.  If you miss a class, always make it up somehow by doing an at home workout.
  6. Don’t Skip Meals. It’s tempting to skip meals to make up for whatever food you’ll eat later, but if you’re starving, you’ll lean more towards eating unhealthy food choices or whatever is available. Eat small meals all day to avoid going overboard at the table.
  7. Eat a nutritious meal or snack before you attend events or parties where there is a lot of food, or use a small plate to avoid overindulging. If you have to, leave earlier than you usually would to avoid continuous eating.  If it’s there in the room with you all night, you’ll probably eat it! 
  8. Be consistent with your vitamins and nutritional supplements. Stay consisted with taking your essential daily multivitamins, and any other supplements or medications you are prescribed to take.  Don’t veer off track and cause your health to decline.  During this time of the year, everyone is always on the go so make sure you plan ahead and continue to put your health first.
  9. Create a short term goal to accomplish before the New Year (i.e… Running a 5k in February).  You can also get a family member or friend on board to help keep you on track with healthy habits during the holidays.
  10. Choose One Treat. Once at the party, choose one thing to indulge in and make it good. Pick something you only get during the holidays and eat your 1 serving.
Remember that balance, variety and moderation apply to holiday celebrations as well as to most other things in life, so don’t be too hard on yourself if you slip up. Keep your goals in mind, stay focused, and spend time with family and friends while you enjoy the holidays.
 

Info taken from: www.lifetimefitness.com; http://www.mamashealth.com/exercise/holidayfit.asp;http://www.washingtonian.com/blogs/wellbeing/healthy-eating/10-tips-for-staying-fit-during-the-holidays.php

Avocado Heaven Eggs w/ Bacon

The amount you desire, take how many eggs you have and double that amount!
3 eggs, hard-boiled and peeled
1 ripe avocado
1 teaspoon lemon juice
salt and pepper to taste
6 pieces of cooked bacon ( I cooked in oven at 350 degrees for 15 minutes)

paprika

Directions

  1. Drain bacon on paper towel and set aside.
  2. Cut each hard boiled egg in half and carefully remove the yolks.
  3. In a mixing bowl, mash avocado, lemon juice and salt and pepper.  You can add the yolks if you desire, but I just threw mine away.  (But don’t use all yolks if you do)
  4. Mash until creamy when all ingredients are in.
  5. Finely chop bacon into small pieces and add to mixture. 
  6. Stir together.
  7. Spoon mixture in to each egg half.
  8. Sprinkle paprika on each egg.

Enjoy!

PS - I added a half of a cherry tomato to each to enhance flavor!! I ate these for breakfast, but this can be for a snack or appetizer!  Enjoy!

Balsamic Mustard Chicken w/ Oven Roasted Bacon Veggies 

Oven Roasted Bacon Veggies

8-10 strips of turkey bacon

1 large zucchini

1/2 lb of Brussels sprouts 

1 tbs extra virgin olive oil 

Salt and pepper to taste

Directions:

  1. Heat oven to 350 degrees, and cook bacon untill crispy.  Cut your bacon into bit size pieces and fry them up till they are nice and crispy. 
  2. When done, place on paper towel to soak up grease.
  3. Wash zucchini and brussels sprouts
  4. Cut ens (stems) of brussel sprouts off, and then cut in half.
  5. Cut zucchini in slices, then cut slices in half. (half circle shape)
  6. Place veggies in foil pan.
  7. Drizzle with olive oil and roast in the oven at 350 for about 20-30 minutes or when veggies turn golden brown Brussels sprouts are tender.
  8. Break up bacon into small pieces, and add bacon on top of veggies.
  9. Place back in oven for 5-10 minutes
  10. When done sprinkle them with salt and pepper to taste.

Balsamic Mustard Chicken w/ Side of Vegetables

8 chicken tenderloins

1/4 cup Balsamic Vinegar

1/4 cup extra virgin olive oil

3 cloves of minced garlic 

2 1/2 tablespoons dijon mustard 

Salt and pepper to taste

Directions:

  1. Add ingredients to the ziplock bag.  Mix well
  2. Add chicken to back and massage the chicken in the bag untill coated nicely!
  3. Place in the refrigerator and let marinade for as long as you can or until veggies are done.
  4. After marinating, place olive oil in medium pan and heat up.
  5. Place chicken in the pan and brown on both sides.
  6. Once both sides have browned, turn heat to medium and add the left over juices from the marinade in the ziploc bag.
  7. Cover with a lid and let the juices reduce down in the pan with the chicken for 5-7 minutes.
  8. Make sure chicken is cooked all the way.

Once both the chicken and veggies are done, place on plate and enjoy!

Bell Pepper Shrimp Boats

Makes 16 shrimp boats
1 lb medium shrimp, cooked and diced
1 red, yellow, and orange bell pepper
1 onion finely diced
½ cup pineapple finely diced
¼ cup olive oil
¼ cup lemon juice
Pinch or two of cayenne pepper
Sea salt and black pepper to taste
Parsley and Paprika for garnish

Directions

  1. Preheat oven to 500.
  2. Cut each bell pepper into quarters and remove the seeds (see picture).
  3. Place bell peppers on foil pan and roast the bell pepper quarters for 12 minutes (6 minutes on each side). 
  4. Remove and set aside to cool. 
  5. While bell peppers are roasting, sautee shrimp by heating oil in pan. (I chop the shrimp before cooking, easier that way)
  6. Add onions and shrimp, cook till done.
  7. In a large mixing bowl, stir together the finely chopped shrimp, onions, and pineapple.  Add the olive oil, lemon juice, and spices and mix well.  (Do not add paprika and parsley)
  8. Fill each cooled bell pepper boat with the shrimp filling and garnish with fresh parsley and sprinkle with paprika. 

Recipe adapted from *allstrengthtraining.com

Pineapple Curry Shrimp with Sauteed Spinach

1 can of coconut milk

2-3 cups of spinach

2-3 small sweet peppers (chopped and sliced)

2 tbs of garlic

1/2 cup coconut oil

1 cup of uncooked shrimp

2 tsp of sea salt

2 tsp of black pepper

3 tbs of chopped onions

1 tsp of oregano

1-2 tbs of curry powder

1 tsp of cumin

1 tsp of cinnamon (i add this to anything, its a great antioxidant)

1/2 cup diced pineapples

Directions:

Add coconut oil to a nonstick pan with onions and peppers.

Add shrimp and sautee.

Add spices (curry powder, cinnamon, cumin, salt/pepper,oregano)

Add 1/3 cup of coconut milk.

Continue to stir in ingredients.

Add in pineapples and allow to simmer for 3-5 minutes on low-medium setting covered.

This meal is quick and delicious.  I usually serve over spinach.  It is delicious!  Enjoy!