I know the next two videos are a little long. Think of them as mini documentaries just to get things kicked off. Most times, I will post my recipes in photograph form with text description and my fitness posts in video form. Please be patient as I refine things throughout the next few weeks. I do not rehearse anything...would take too much time. Just kind of "wing" it. Maybe that's the way we should live our lives a little more often...just "wing" it!
Stretch and Crunch
Below is one of my star pupil's, Ellen, performing one of the most basic abdominal exercises...Stretch and Crunch.
Watch carefully at her form. Once you can proficiently perform this exercise, the possibilities are endless!!!
I made this for dinner tonight (10/17/10) and have made it quite often in the recent past. It is such a healthy, hearty one pot meal. I've decided not to give the calorie breakdown because this is pretty much an example of something that you could eat as much of as you want. I've used turkey and chicken sausage and the rest of the ingredients are either lentils or vegetables with the exception of the broth.
I didn't even season this batch. You can if you want, but the flavors of these foods combined seem to bring out the best of each of them.
I usually don't measure in terms of cups and ounces of things. Sometimes being so calculated with recipes takes away the enjoyment and relaxation of cooking. A little more here or a little less there isn't going to make that big of a difference in a soup or a stew as it will with baking and sauces, etc. You can experiment with consistency and add or omit things you like or don't. This dish freezes really well and will keep in the refrigerator for 3 or 4 days.
As far as how long to cook it...become a little "one with your food" and touch it and taste it as you go.
I've listed the ingredients in the order you should add them to the pot. For instance, the squash takes the longest to cook, then the sausage, etc. When the squash starts to get slightly soft, add the sausage, when the sausage starts to brown and firm-up a bit, add the onions, etc. For those of you that are
trying to lose weight, this stew is such a great example of the flavors that can come from colorful vegetables, lean meats, and healthy beans and legumes like lentils. Food that is good for you can taste good and be satisfying, nourishing and fulfilling. No kidding!
As far as fuel...to recover from a long day or a post work-out boost, you can't go wrong with a bowl of my Sausage and Lentils Stew
You, me and most other people don't always eat what we should. A good rule of thumb is to eat what you should most often. I have posted one of my most popular recipes below...Leah's Protein Pancakes. I said one of my most popular, not one of my most flavorful or fulfilling. These pancakes are such a great way to fuel before or after your work-outs.
Through the coming weeks, I will post additional recipes of my own as well as recipes that I have found in some of my favorite books and on web sites. Some of them will be what I call "weekday" foods, like the Protein Pancake recipe below. I call them "weekday" pancakes because you shouldn't be eating "weekend" pancakes every day of the week! I also have recipes for "weekday" cookies and muffins and lasagnas and stews.
So, so, so many of my clients will complain of an upset stomach during their training session. Most often, I hear "I didn't eat enough", "I ate too much", "I had too many carbs before", "I had too much protein", "I didn't drink enough water", "I drank too much water". I would be willing to bet that none of these rationales is the culprit.
Usually, getting your heart rate up higher than you are used to doing will be the cause of nausea and dizziness...not what you ate or didn't eat. Clients who have experienced this feeling that continue to stay committed to their training, no longer experience the feeling of needing a nearby trash can after just a few weeks of getting their heart rate up on a regular basis.
Many people don't stick with an aggressive enough regimen long enough to realize this experience.
However, that being said, it is still extremely important to fuel your work-outs properly. The link below will give you a little more information on what to eat before and after your work-outs.
DON'T FORGET!!! IF ONE OF YOUR GOALS IS TO LOSE WEIGHT, DO NOT REPLACE THE CALORIES BURNED DURING YOUR WORK OUT.
I am not a fan of the "replacement", and high protein bars that alot of people rely on. What ever happened to preparing yourself some egg whites, 1/2 and english muffin and an apple? Or maybe some whole wheat toast with 1 tablespoon of peanut butter and an orange? (notice I said 1 tablespoon of peanut butter).
A 200 calorie small meal consisting of "clean", healthy proteins, carbs, and fats before and after your work out is generally more than enough to keep a balance in your body until your next healthy meal.
Do you realize that most avid exercisers have not always been that way? They became active for one reason or another...to lose weight, lower blood pressure, gain muscle tone, etc. Most likely, it was not an easy or comfortable transition. Sometimes the more painful transitions come with quick results and satisfaction. "Easing in" can be a strategy that backfires due to slow or unnoticeable progress.
Many of my newer clients express concerns about feeling physically overwhelmed during a session or hope that they won't be too "sore" after training. The sooner someone works through these uncomfortable situations, the sooner they will see the light at the end of the tunnel...and the journey begins.
Achieving an optimum level of health and fitness can and will enhance all other areas of your life but it is not necessary that working out and eating well become your life. Your life becomes your life! It is never too late to start living it!
Please, please, please cut me some slack when viewing my videos...I do not practice or rehearse so sometimes I mis-speak or trip on my words. I would never get anything accomplished on the site or in my life if I were always shooting for perfection...ha..words of wisdom on top of all of the fitness and food advice!!!!
The Basic Push-Up
Below I demonstrate the ageless, timeless, good old push-up. Look at yourself in the mirror...can you honestly say you've been doing a full push-up? Remember...all of the way down, all of the way up. Practice makes perfect!
Hello! My name is Leah Dillon and I am a Certified Personal Trainer and health and fitness enthusiast.