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Power Lifting!

September 29, 2007 on 8:51 am | In Uncategorized | 9 Comments

One of our trainers was thinking about having a weight lifting semiar. Is anyone interested?

It all starts in how you think about yourself.

September 27, 2007 on 2:08 pm | In Uncategorized | No Comments

It’s not about being rail-thin, or having a six pack, it’s about feeling healthy and being healthy. Exercising your heart and body so it can keep you going for another 20, 30 or more years.

People say, they don’t have the motivation or they are looking for motivation. So, they look for a friend, or look for someone to give them that motivation, but that will only last so long. Because that energy was not from within and it was given to you by someone else, when that person is not there your motivation is gone and you are lost looking for it again. You can use that energy that is given to you as a kick start, but you must dig deep within yourself to get your own motivating energy, or else you won’t reach your goal to to loose weight or stay fit. You will fall of the fitness wagon and weeks will go by before you find that motivation again to get you back on.

Stop and ask yourself:
Do I want this?
Why do I want this?
Is this for me or to get outside approval?

Once you ask yourself these 3 questions, then throw out all the garbage inside your head that keeps holding you back. Put yourself first in a positive state of mind, eating healthy and exercising all work together. It’s the recipe for our well-being.
Remember, it’s about how you are feeling inside, and not the external world that you have to find peace with. We all have a negative voice that we listen to holding us back from what we want. But, it’s our choice on how long we want to listen to it. It’s like a bad radio station, and you have the choice to switch that station if you want to.
One way is to take a walk and focus on your breathing, focus on how your body is feeling when you are walking and feeling the breeze. Take in the scenery around you, and then ask yourself some more questions

How do I want to live my life?
Am I in control of my life or am I handing the steering wheel to others?
What steps do I need to take to live that life I dream of?

(There are many ways to bring yourself in to awareness of your state of mind. For me it’s going to Club-KO and taking a class.)

Then take it one day at a time, one step at a time. Don’t think about how much time it will take to get to your destination, only think about the steps you need to take. Also don’t beat yourself up if you have a bad day, you can always end it with a smile or begin a new day with a smile and start again.

Until you make peace with who your are … you’ll never be content with what you have. Doris Mortman

Blessings to you all.
Rosie K.
CKO – Personal Trainer

Kristie’s Chicken

September 25, 2007 on 4:40 pm | In Uncategorized | 2 Comments

This is a great quick recipe that has loads of protein and flavor! No pasta necessary– and it’s all done in one pan, so easy clean up too!

1-2 lbs of boneless, skinless chicken breast

1 jar of your favorite pasta sauce (or home-made, if your good like that)

1 small onion (or 2 shallots) chopped

2 cloves garlic

2 Tbsp olive oil

Fresh basil to taste

Sliced mushrooms (optional)

Dash port wine (optional)

Cut chicken breast into bite-sized cubes or strips, whichever you prefer. Put aside. In a large skillet or saucepan, heat oil and sauté garlic and onion until translucent. Throw in the mushrooms if you like them as well. Add chicken and cook until just browned on all sides. Add between ½ and full jar of sauce, depending on amount of chicken, or how thick you like it. I’ve found Rao’s sauce to taste great with this recipe, but that’s just my opinion. Simmer on low to medium heat until chicken is cooked all the way through. Add wine at end of cooking if desired, and tear basil and add now as well. Serve up in a bowl and throw some cheese on top if you like!

What you do guys think about Fresh Direct?

September 25, 2007 on 3:58 pm | In Uncategorized | 2 Comments

www.freshdirect.com

Who comes in the most.

September 24, 2007 on 4:21 pm | In Uncategorized | No Comments

It’s going to be a fight to the finish!!!

Michael T. 21

Nick A. 19

Danielle D. 18

Laura E. 18

Shalini V. 17

Salmon Burger

September 23, 2007 on 8:42 am | In Uncategorized | No Comments

This is a great burger with fewer grams of fat than regular burgers, and additional Omega-3’s.
Preparation Time 10 min | Cooking Time 6 min | 4 servings
Ingredients

1 pound skinless salmon fillets
1 Tbsp. mustard
1 Tbsp. reduced-fat mayonnaise
1 Tbsp. chopped chives
1 Tbsp. soy sauce
1 tsp. sesame oil
1/4 tsp. salt
1/8 tsp. ground pepper
1/3 cup sesame seeds
2 tsp. peanut oil
4 whole wheat buns
1 1/2 cups baby greens
Steps
1.   Cut salmon into 1-inch pieces making sure to remove any bones.
2.   In a blender, add salmon and blend until finely chopped (do not over process). Transfer salmon into a medium bowl.
3.   Stir in mustard, mayonnaise, chives, soy sauce, sesame oil, salt, and pepper.
4.   Form four 3 1/2-inch patties from mix. Sprinkle one side of each patty with sesame seeds.
5.   Brush peanut oil over bottom of a large nonstick pan.
6.   Put pan over medium-high heat.
7.   Place burgers, seed side down into pan.
8.   Cook until sesame seeds brown, or for 2 to 3 minutes.
9.   With a spatula, turn burgers over and cook until opaque in the center, or about 3 minutes.
10.                     Transfer salmon burgers to buns, and top with greens.
11.                     Serve and enjoy!
Other Dietary Information
4g fiber
60mg cholesterol
142 mg calcium
Calories: 346 Cal
Protein: 20.0g
Carbohydrates: 20.0g
Fat: 18.0g

Fruitcicles

September 23, 2007 on 8:40 am | In Uncategorized | No Comments

This recipe makes for a delicious summer time treat that is low in fat.
Preparation Time 5 min | Cooking Time 0 min | 16 servings
Ingredients

2 cups orange, strawberry and banana juice blended
2 cups low-fat vanilla frozen yogurt
1 tsp grated ginger root
Steps
1.   Put all ingredients in a blender, and blend on low until smooth.
2.   Let stand until bubbles on top disappear or for about 5 minutes.
3.   Pour the mixture into popsicle molds.
4.   Put in freezer, and add popsicle sticks after 1 hour of freezing time.
5.   Freeze overnight or for a minimum of 6 hours.
6.   Cool molds under warm water to release the fruitcicles.
7.   Enjoy!
Other Dietary Information
15 mg sodium
Calories: 55 Cal
Protein: 1.0g
Carbohydrates: 9.0g
Fat: 1.0g