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Summer BBQ Recipe-Stuffed Jalapeno Peppers

June 14th, 2013 by Yolanda

Jalapeno Peppers Stuffed with CornbreadJalapeno Peppers
(For 6 servings)

Prep time: 15 min
Cooking Time: 18 min
Difficulty: easy

Ingredients:
12 fresh Jalapenos, medium or large
1 box cornbread mix, 8.5 ounces (honey or original)
1 egg
1/3 cup milk
1 cup shredded Cheddar cheese
1 cup corn, fresh or canned
1. Preheat the oven to 400º F.

2. Rinse the peppers and pat dry with paper towels. Slice each pepper down the center and carefully remove all the seeds and veins. Set aside.

3. In a medium bowl, prepare the cornbread according to the box instructions. Drain the corn well if using canned, add the corn and Cheddar to the cornbread mixture and mix well.

4. Fill each jalapeno half with batter and place on a baking sheet. Bake for about 15 to 18 minutes, or until the cornbread is firm and cooked through.

5. Serve with tomato salsa.


Get Your Grill On!

June 14th, 2013 by Kelsey

Sprinklers….start your grills!
One of my favorite parts of summer aside from the longer days, great weather, and beach days is grilling. Grilling can be so healthy and most of the time includes little to no clean up. These are a few of my favorite recipes from the grill so far this season:

Grilled Veggie Kabob Salad

Ingredients:veggie kabob

  • Wooden skewers soaked in water for at least an hour
  • Your favorite assorted veggies cut into 1inch cubes (eggplant, zucchini, tomatoes, onion, ect.)
  • 1 bag of mixed green lettuce
  • 1 container of pesto
  • juice of 1 lemon
  • 3 T olive oil
  • salt and pepper

Directions:  Place veggies on skewers and fill until there is almost no space left of the ends of the skewer. Season with olive oil, salt, and pepper then place of a medium high pre-heated grill. Grill the skewers about 4 minutes of each side or until veggies are cooked. Meanwhile toss lettuce with 1T olive oil, lemon juice, salt, and pepper. Place salad on a large platter or in a shallow bowl top with skewers and spoon pesto sauce over the dish, serve immediately.

 

 

Grilled Steak Salad:

  • 3T red wine vinegar
  • 3T olive oil
  • 3T chopped fresh parsley and chives
  • 1 garlic cube minced
  • 3 cups mixed green lettuce
  • 1 ear of corn
  • 1 zucchini
  • 10 flank steak seasoned with salt and pepper
  • 1T olive oil
  • salt and pepper

Directions:

Mix first 4 ingredients season with salt and pepper and let marinade. Preheat grill to medium high Place steak on grill cook about 4 minutes on each side. Rub vegetables with olive oil, salt, and pepper grill 3 minutes on each side. Cut corn of the cob, cube the zucchini, slice the steak, place in a bowl with lettuce and dressing toss to combine and enjoy.

 

Grilled Salmon Pocketsgrilled salmon pocket

Ingredients:

  • 2 large tomatoes diced
  • ¼ capers drained
  • 2 garlic cloves minced
  • 3T chopped basil
  • 1T chopped thyme
  • zest of 1 lemon
  • 4 6oz center cut salmon filets
  • ¼ olive oil
  • salt and pepper

Directions: 

Heat grill to high, toss together in a bowl the first 6 ingredients. Meanwhile take a 12X18in piece of tinfoil and place salmon in the center, season with salt and pepper then top with ¼ of the tomato mixture then fold the foil so it is sealed tightly. Repeat with remaining fish, place pouches on grill and cover with lid. Cook about 8-10 minutes serve with lemon wedges

 

 
Grilled Loaded Turkey Burgers

Ingredients:

12oz lean ground turkey
1.4 onion grated
½ zucchini grated and drained
2 garlic cloves minced
¼ jalapeno diced
2T chopped cilantro
3T chopped red bell pepper
1t cumin
1t ground coriander
½t smoked paprika
salt and pepper

Directions:

Mix everything together and form 2 patties, place of medium high grill and cook 5 minutes per side or until cooked all the way through. Serve on a thin whole wheat bun or over a small salad

 

Grilled Honey Nectarines

Ingredients:

  • 1/3 cup honey
  • 2T balsamic vinegar
  • 1/2t vanilla extractgrilled honey nectarines
  • pinch cinnamon
  • salt and pepper
  • 4 semi ripe nectarines halved and remove pits
  • 1/2cup Greek yogurt
  • 1T honey

Directions:

Preheat grill to medium, mix first 5 ingredients and brush nectarines with glaze and place on grill. Grill about 4 minutes per side place on platter and drizzle with remaining honey glaze then top with yogurt and honey. Serve immediately

Don’t forget to sprinkle….cheers to a delicious grilling season.

XOXO,

Chef Kelsey


Happy St. Patrick’s Day- Recipes

March 12th, 2013 by Kelsey

 

ErinGoBragh

Have a lean and green St. Patties day!

Like any holiday making healthy decisions when it comes to your meals is tough. Especially when your options are green eggs and ham, or corned beef and potatoes. But these grown-up green dishes are so tasty and you can bring them to any St Patrick’s Day party.

Kale mashed potatoes

3 Yukon gold potatoes peeled and halvedKale Mashed Potatoes
1 sweet potato peeled and halved
2 cloves garlic minced
½ white onion diced
1 bunch kale cleaned, trimmed, and chopped
1-cup chicken broth
1-cup milk
Salt and pepper
1T olive oil

Boil potatoes until cooked through, drain and set aside. Heat olive oil in a pan, add the onion and garlic cook for 1-2 minutes then add kale sauté 5 minutes then add ½ cup of chicken broth. Steam the kale 10 minutes with broth then add kale mixture, remaining broth, milk, salt, and pepper to the potatoes and mash.

 

zucchini fritatta

Zucchini frittata

1 zucchini thinly sliced
4 green onions sliced
1 clove garlic minced
5 egg whites
2T Parmesan or mozzarella cheese
1T olive oil
1/2 T Italian seasoning
Salt and pepper

Heat olive oil in a nonstick 8-inch pan add onion and garlic sauté about 2 minutes, add the zucchini continue to cook 3 more minutes. Season with salt, pepper, and Italian seasonings, then pour egg whites over the vegetables. Stir just once or twice, top with cheese and place in a 400 oven about 10 minutes or until the eggs are cooked. Slice into wedges and serve hot or room temperature.

 

Pea and basil soup:

1 Yellow onion chopped
2 cloves of garlic minced
1 bag of frozen peas
5 cups of either chicken or vegetable broth
2 cups fresh basil
Salt and pepper to taste
2T olive oil

Sautee onions and garlic in olive oil over medium heat about 5 minutes, add the frozen peas, broth, salt, and pepper. Bring to a simmer add the basil and puree in blender. Place back in pot and bring to a simmer, serve hot with a pinch of Parmesan cheese.

 

Avocado Mint SmoothieAvocado mint smoothie:

Handful spinach
½ avocado
Handful mint leaves
1 cup almond milk
1t unsweetened cocoa powder
6 ice cubes

Place in a blender, blend until smooth. If needed adjust liquid amount to thin or thicken smoothie consistency.

 

 

 

Pinch me pesto:

1 bunch broccoli floret’s steamed
3 cloves garlic
Pinch chili flakes
Zest of one lemon
1/3 Parmesan cheese
¼ cup olive oil
4T chicken or vegetable broth
1-cup basil leaves
¼ cup toasted walnuts

Place all ingredients in a food processor and blend until smooth. This pesto can be served as a dip for vegetables, on whole grain pasta, or even as a sauce for chicken or fish.
Enjoy your St. Patrick’s Day, and don’t forget to sprinkle!

XO,

Chef Kelsey


Get Fit Together

February 19th, 2013 by Kardio Kate

Support_One_Another

 

 

 

 

 

 

 

 

 

 

 

Valentines day has come and gone, but hopefully your New Year’s commitments to your health and fitness hasn’t followed suit!  Whether you are still on track to reaching your goals or if you’ve gotten out of the workout routine, now is the perfect time to reinvigorate your focus on being healthy while taking it to the next level by inspiring your significant other (or a friend or family member) to join you in getting fit together.  Research shows that 94% of couples stick with their fitness programs when they work out together.  It’s easy to slack off when you aren’t meeting someone for a workout, right?!  So, let’s motivate each other to shake up any usual habits that aren’t enhancing our health, such as that TV time, and replace it with activities that get you pumped and moving!  You’ll feel better and be building your relationship, talk about multi-tasking.

 

Challenge_Each_Other

 

 

 

 

 

 

 

 

Aerobic focused workouts are a great way to get moving and motivate each other along the way.  Try these:

 

Hiking:  Look into trails in your area, you can usually find a map at an outdoor retailer such as REI or look online for local hikes.  Always remember to bring water and fuel if you plan on going over an hour.  Start with half an hour and build from there.  Find a mountain to hike up together and enjoy spectacular views!

 

Biking:  You can do this at the gym or outside.  If you don’t own bikes look into renting some and make it an adventure.

 

Workout Studios or Gym Classes:  Check out studios and gyms in your area to find some classes that work for your schedules, try something new together, find a workout you both love then make it a regular routine!

 

 

Love_the_Weights

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Plyometrics/Strength training is another great way to stay in shape.  Try these fun partner workouts to mix things up:

 

1. Rotating Squats.

  • Stand back to back with your partner and lower down together to a 90 degree angle like you are sitting in an invisible chair with knees over ankles.
  • Slowly in sync walk clockwise in a full circle moving simultaneously.
  • Hold the squat position for 20 seconds, then rotate back around counterclockwise for one set.

Start with one set and add more as you get stronger.

This exercise targets your glutes and legs.

 

2. Palm Touch Supermans

  • Facing your partner lie facedown on the floor.  Extend your arms so that your palms are completely touching
  • Keeping your palms touching the entire time, lift your chest and feet off floor a few inches.  Keep your head up by looking at each other.  Squeeze your glutes and hold for 20 to 30 seconds.

Start with one set and add more as you get stronger.

This exercise targets your lower back, hamstrings and glutes.

 

3. Alternating Jumps

  • Place a 5 to 10 inch box• between you.  Stand facing each other.
  • Start in a squat position, jump onto the box, then back off the box landing as lightly as possible.
  • Once you land your partner completes the same move.
  • Count together up to 30, each of you completing 15 jumps for one set.

Start with one set and build up as you get stronger.

This exercise targets your quadriceps and hamstrings.

*If you don’t have a box you can use a step in which case you would stand side by side instead of facing one another.

 

4. Triceps Extension

  • Face your partner, right foot in front of the left, holding one end of an exercise band (or towel) in your right hand. While your partner holds the other end in the left hand.
  • Contract your abs and bend forward at your hips with your knees slightly bent.
  • Slowly straighten your arm to pull back the band, then return to start. Keep your elbows up as high as possible throughout the entire move.
  • Complete 10 reps, then switch arms and repeat on other side for one set.

Start with one set and build up as you get stronger.

This exercise targets your triceps.

 

5. Push-Up Shoulder Tap

  • Face your partner in a push up (or modified with knees on the floor) position.
  • Bend your arms and lower your body towards the floor keeping your abs engaged and your back flat.
  • Push back up to the starting position, lift your right hand and tap your partners left shoulder.  Your partner lifts their left hand and taps your right shoulder at the same time.
  • Complete ten reps, alternating hand taps each time for one set.

Start with one set and build up as you get stronger.

This exercise targets your shoulders and arms.

 

6.  Plank Reaches

  • Lie on your stomach, facing your partner. Keep elbows under shoulders, palms flat on floor, and toes tucked under.
  • Using your abdominals raise your body off the floor and keep your torso elevated.  Reach forward with your right hand high five your partner’s right hand. Return to plank position.
  • Switch arms and repeat ten times on each side for one set.

Start with one set and build up as you get stronger.

This exercise targets your abdomen.

 

Always make sure you warm up before your workouts (you’ll know you are properly warmed up when you are already breaking a sweat, your heart rate is elevated and breathing is heavier) and check with your doctor prior to starting a new routine.

 

 

Working out with a partner will keep you accountable and will continue to strengthen bonds.  Plus pushing through hard times together is always more fun!

 

Yours in Health,

 

Kardio Kate


Happy Healthy Valentine’s Day

February 12th, 2013 by Kelsey

Hey Everyone!

February is American heart month! Another reason to take a minute and make time for yourself and your well-being.  Heart disease is the leading cause of death in both men and women.  The simplest ways to avoid heart problems is to eat healthy and maintain a healthy lifestyle. These recipes will show you how good it can taste to eat heart healthy foods….

 walnuts, honey, and applesWalnut Dream Snack:

1/4 cup no-salt added raw walnuts

1 cup non-fat Greek yogurt and

1 medium size apple cut into bite sized pieces (any kind will do)

1 tbsp raw  honey

Put Greek yogurt in a medium sized bowl.  Top with apples, walnuts, and drizzle with honey…ENJOY!

This is simple, delicious, and so heart healthy!!  Walnuts are a great heart friendly go to, they are the highest in antioxidants out of all the nuts. They also have large amounts of vitamin E and heart healthy fat.

 

jicama chips and guacamoleGuacamole with Jicama chips:

Jicama Chips

3 whole jicamas

Chili powder, to taste

Garlic powder, to taste

Onion powder, to taste

Sea Salt, to taste

Guacamole

2 medium sized Avocado

1/2 cup pico de gallo

lemon to taste

Salt and pepper to taste

Peel and slice jicama into thin slices.  Spread out on top of parchment paper on a cookie sheet.  Season to taset.  Coat chips with olive oil cooking spray.  Place in oven at 400 degrees for approx. 25-30 minutes or until crisp.  Once chips are finished, prepare guacamole by dicing the avocado into a bowl and adding the pico de gallo.  Mix until smooth.  Enjoy!

One cup of avocado has 23% of the recommended daily value of folate. Studies show that people who eat diets rich in folate have a much lower incidence of heart disease than those who don’t. The vitamin E, monounsaturated fats, and glutathione in avocado are also great for your heart.

 

Hearty Kale lentil soup

1T olive oil

1 onion diced

1 stalk celery diced

1 whole carrot diced

2 cloves garlic minced

6 stalks of kale stems removed and cut kale into strips

1 can deiced tomatoes

1 cup red lentils

4 cups vegetable or chicken broth

1 bay leaf

1t cumin

1t-smoked paprika

Salt and pepper

Heat olive oil in a pot add next 4 ingredients sauté until they just start to brown about 5-10 minutes. Add all remaining ingredients bring to a boil then reduce heat to a simmer and cook 45 minutes to an hour. Serve with fresh herbs as garnish

This soup is packed with heart healthy ingredients like: kale, garlic, tomato, and lentils. These ingredients are full of folic acid, vitamins B & E to name a few, and antioxidants. This soup will make your heart and taste buds happy guaranteed

 

Salmon with asparagus and orange

8oz salmon filet (preferably Coho salmon or any wild caught salmon)

¼ cup fresh orange juice

1 T lemon juice

2 T chopped green onion

1T chopped dill

5 spears of asparagus trimmed

Salt and pepper

Preheat oven to 375.  Place onion sliced on a lined baking sheet top with salmon season with salt and pepper. Roast 10-15 minutes or until cooked to your liking.  Meanwhile steam asparagus. Mix orange juice, lemon juice, green onion, and dill in a bowl. Place asparagus on a plate top with roasted salmon and a few onions then drizzle with citrus sauce.

The omegas in the salmon are fantastic for your hearts healthy. The oranges have qualities that act as a sponge absorbing cholesterol and protecting your hearts health. Lastly asparagus has so many great healthy benefits one being it’s vitamins including biotin which helps balance our blood sugar levels and again will keep your heart happy and healthy.

And last but not least…..DESSERT!

Take a moment to sit back, relax, and kick your feet up with an 8 oz. glass of your favorite wine, a bowl of fresh strawberries,  and a 4 oz. piece of your favorite dark red wine, chocolate, and strawberrieschocolate.  This lovely combination will not only engage your senses, but help your heart stay healthy.  Both dark chocolate and red wine is full of antioxidants.

Enjoy, stay healthy, love yourself and others, and Happy Valentine’s day!

 

XO,

Chef Kelsey


Petra Kolber Partners with SENSA to Help You Get Fit in 10 Minutes!

January 31st, 2013 by Yolanda

Get Moving DVD's

Who’s ready to get their workout on?  Ok…I’m hearing crickets…

I know it’s hard and tiring…and you have to keep doing it, but trust me, once you get started and make exercising part of your life, you will thank me for it.  Generally, when people think about working out, they envision a tortuous hour in the gym, surrounded by shapely, toned women in spandex, hardly breaking a sweat, while they run on the treadmill.  Well, here’s the thing…I don’t run unless I’m being chased or forced to at gunpoint.  I also don’t look cute when I’m working out, and I sweat…a lot.  But, that doesn’t stop me from getting my booty to the gym and working out. I have goals, and so do you…working out will help you reach them.  Not only that, you’ll be happier (oh hey endorphins), stronger (your bones will thank you too when you’re 80), and look better in your clothes (good day muffin top).  Still don’t want to hit the gym?  Well, we got you covered with our new Only 10 Get Moving DVD Series!  Now, you can get your sweat on in the comfort of your own home, without the annoyingly beautiful blonde bouncing next to you…enticed, intrigued, excited?  I know, so am I!

The Only 10 Get Moving DVD Series are led my Petra Kolber, a  ACSM-certified fitness instructor and motivational speaker with over 20 years of experience. One of the leading fitness experts in the world, Petra has choreographed and starred in 25 award-winning fitness DVDs.  She and two of fellow fitness enthusiasts lead you in 10 minute exercise sessions that can fit into anyone’s busy schedule.  Each DVD features a 10-minute Cardio, 10-minute Strength and 10-minute Restore set, plus a special bonus section. Users can do any of the 10-minute workouts to get moving, or mix and match them for a longer total body workout.

The series is built around three progressive levels:

  • Level 1: Believe (Running Time Approx. 40 Minutes) – Designed to help users incorporate more physical activity in their everyday life, Believe features simple, straightforward moves, focusing on proper form and helping to improve endurance.
  • Level 2: Motivate (Running Time Approx. 41 Minutes)– Designed to inspire users to keep the momentum going, Motivate picks up where Believe (Level 1) left off, raising the intensity level and introducing more dynamic moves for an effective, results-focused workout.
  • Level 3: Achieve (Running Time Approx. 44 Minutes)– Designed to empower users to achieve better health, Achieve builds off the moves from Believe (Level 1) and Motivate (Level 2) to help them burn even more calories and reach their fitness goals.

shop-sensa-quench-petra-dvds-FB-shopSounds good right?  We actually got a chance to go a group workout to the DVD’s in the SENSA office, and they were a big hit!  So, what are you waiting for? Go online to http://www.trysensa.com/order-sensa.htm  and get the series today!  Right now we have an amazing deal exclusive to our amazing Facebook Fans called the SENSA Get Fit Kit!  When you order any flavor of QUENCH, you’ll get the SENSA new workout DVD series with simple 10-minute exercise sessions that can fit into even the busiest of schedules. Plus, you’ll also get a SENSA® water bottle so you can stay hydrated on-the-go. I hope you take advantage of this amazing deal!

In the meantime, I am giving 3 lucky readers the chance to win a SENSA Get Fit Kit!  Just leave a comment letting me know how SENSA has helped you get fit!  3 winners will be chosen randomly on Monday, February 4, 2013 at 11am, PST.  Make sure to leave your email address so I can get in touch with you (don’t worry, it’s private, only we can see that).  Good luck and stay motivated!  YOU CAN DO IT!

Yolanda


Good Eats on a Budget

January 15th, 2013 by Kelsey

Happy New Year!

That’s right it’s a new year and lets get started on the new and sexy you! All of those weight loss resolutions can be hard enough to stick with especially when you’re on a budget. But no excuses this year, here are some fun, delicious, and super budget friendly healthy meals that you can make any night of the week!

chicken florentine

 Chicken Florentine Pasta

1 boneless skinless chicken breast cubed        ½ lbs whole-wheat pasta

1 zucchini sliced                                                    4 garlic cloves minced

2 cups fresh spinach (about half a bag)               1-cup cherry tomatoes halved

¼ cup Parmesan cheese to taste                           3 tablespoons olive oil

Salt and pepper to taste                                            Pinch of chili flakes

Cook pasta as directed on package, save ½ cup of the starchy pasta water for sauce.  In a sauté pan add olive oil and seasoned chicken cubes, brown chicken on all sides about 10 minutes. To the pan add all of the vegetables sauté about 5-8 minutes or until tender. Add pasta, the pasta water, and Parmesan cheese to the pan stir until everything is coated with sauce and melted cheese. Garnish with a pinch of chili flakes.  This recipe can be made with 2 cups brown rice instead of the pasta.

Makes 3 servings: 350 calories per serving, $2.00 per serving

 

Taco Salad:

1/2 lbs ground turkey                          ½ onion diced
2 cloves garlic minced                         ¼ teaspoon cumin
½ packet taco seasoning                    Salt and pepper
1 head ice burg lettuce shredded     1cup salsa
1 bunch green onion sliced                 1 avocado
1 bunch cilantro leaves torn               2 tomatoes diced

Sautee first 6 ingredients until cooked through about 10-15 minutes. Set aside.  On a plate place lettuce, continue to build your salad with remaining ingredients.

Makes 5 servings: Cost: $2.60 per serving, 300 calories per serving

taco salad

 

 

 

 

 

 

 

 

 

Coconut Chicken Stew:

1 boneless skinless chicken breast cubed                      1 can light coconut milk

Zest and juice of one lime                                                       1 onion chopped

2 garlic cloves                                                                              1 sweet potato peeled and cubed

2 cups green beans                                                                     1 bag spinach

1 T olive oil                                                                                     Salt and pepper

1T chicken bullion

Heat olive oil in sauté pan, sauté onion and garlic until softened.  Add sweet potato sauté a few minutes then add coconut milk, 1-cup water, and lime zest and juice, and bullion. Cover pan and simmer about 15 minutes until potatoes are soft, add green beans and chicken cover and cook another 10 minutes or until chicken is cooked through. Add spinach and season with salt and pepper. Stir and cook until spinach is wilted.  Garnish with Cilantro and fresh Jalapeno slices

Makes 4 servings: Cost: $3.00 serving, 325 calories

Chicken coconut soup

 

 

 

 

 

 

 

 

 

Cowgirl Chili

1-pound ground turkey                   1 onion diced

4 cloves garlic minced                       2 carrots peeled and diced

2 stalks celery diced                            1 bell pepper diced

½ jalapeno diced                                  1 packet chili seasoning

1 T cumin                                                  1 t coriander

Salt and pepper                                      1 cup frozen corn kernels

2 cans beans drained                            6 cups chicken broth

Sautee first 7 ingredients with 1 tablespoon olive oil, cook about 15 minutes or until everything is softened and turkey is cooked through. Add chili seasoning, cumin, and coriander, cook another 3 minutes. Add beans, corn, and broth simmer for at least 30 minutes up to 3 hours.

Makes 6 servings:  Cost:$3.00/serving, Calories: 350/serving

cowgirl chili

 


Fit for Life: Tips for Beginning Fitness & Staying Motivated

January 10th, 2013 by Kardio Kate

Working Out Outside with Friends

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

“Even if you are on the right track, you’ll get run over if you just sit there.”– Will Rogers

It’s a new year!  You may be overflowing with motivation to tackle the next step in your fitness, but where do you begin and how do you keep this momentum alive for the entire year…or even better, for life?!  Let’s take a look at how to successfully start a workout regimen and tips to create fitness as an integral part of your lifestyle.

 

By Flickr user QUENTIQ

 

 

 

 

 

 

 

 

 

BEGINNING FITNESS TIPS:

Work your mind. Resist comparing your current self to others or where you may have been in your past.  Instead, choose to focus on moving forward and doing your best each workout.

Find your why. Make a fitness commitment to yourself, create a reason to get fit that lights you up, then share this with people in your life, ask for some assistance to help hold yourself accountable.

Start mellow!  Ease into it, keeping in mind it takes four to six weeks to break those old routines and form new habits.  You’ll most likely experience muscle soreness and fatigue those first few weeks, take care of yourself and let your body adjust overtime to working out regularly.

Fitness partners.  Inspire some of your friends to join you on your journey to fitness, even if you only end up with a workout buddy once a week it will make a huge difference.

Make it fun.  If you despise weight training for example, find a way to get strength workouts into your schedule by trying a group circuit training class, Pilates, TRX (trxtraining.com) or even martial arts.

Three.  Three days a week is where you will start with your workout schedule.  Make it happen, even on a day you only have twenty minutes available, get your body moving.   Whether it’s a ten-minute walk followed by ten minutes of running, or burpees, situps and pushups.  After four to six weeks you can add a fourth day of working out and over time more if desired.  Always have one day a week of rest though, your body needs time to rebuild and recover.

Continued learning. Educate yourself or if possible, hire a professional.  Find fitness blogs, websites, magazines and books that inspire and inform you on proper form and how to approach a new workout routine.  If you can hire a trainer or a coach, even for the first month to ensure you are working out properly it may help avoid future injuries and is definitely worth the inspiration.

Set goals. More specifically set mini goals leading up to your big goal and celebrate when you hit each mark.  Treat yourself along the way with new workout clothes, a mani-pedi, new running shoes or a massage.

Balance. Strength training and cardio are both important, plus by doing both forms of workouts you’ll stay motivated.

Measure your fitness.  Just tracking your body weight isn’t always the best number to focus on.  Fitness improvements are a fantastic way to stay motivated.  Record numbers like how many sit-ups you completed, how much further you cycled or how much more you can lift.  Seeing that your workouts are making you stronger and faster is definitely a source of inspiration.

Figure out what stops you.  Take time to look at the common cause(s) that may have you break your workout routine. Whether it’s time management, feeling self-conscious, lack of experience or boredom. Once you know what your trigger is you can take steps to approach it in a new way and plow through that wall.

Recover. Fuel your body within thirty to forty-five minutes after your workouts to assist with recovery.  Specifically your body needs a balance of protein and carbohydrates, try a fresh fruit/vegetable smoothie, a banana with nut butter or a protein rich beverage, make it something you like but make sure it’s a healthy choice.

Shake it.  Shake your Sensa®, shake up your workouts, shake your body, drink fresh healthy shakes and shake up some Sensa Quench to stay hydrated!

 

By Flickr User NaomiJMills

 

MOTIVATION TIPS:

 

Keep in mind. Remember you never regret working out, you only wish you had gotten your sweat on when you skipped your workout.

 

Time to think or a way to meditate.  Most likely you are often running around taking care of others and may not be taking care of yourself.  Your exercise time is your time, if you don’t take care of your health you won’t be able to take care of everything else.

 

Remember where you started. Keep track of your progress, have a photo of yourself to remind yourself where you were prior to working out regularly.

 

If you are bored try something new!  Maybe something even a little scary, like a race, triathlon or a dance class.

 

Share your progress.  Write a blog, post your goals, inspire those around you. Check out online fitness communities too, like: mysensa.com.

 

Get pumped.  Blast music, sip on a little caffeine, watch a Rocky type movie, get your head in the game and get out the door and into your workout. Especially on a day you don’t feel like it.   (re-read the first motivation tip above!)

 

Upgrade your focus. Think about what you can do, not what you haven’t done.  Keep your thoughts positive.  Let any negative thoughts go, or just run them out!

 

Workout outside.  Sometimes a hike in nature or even at a local park will help reset your mindset by connecting with nature.

 

Rescue a dog!  If you can take on caring for an animal, that new pet will take you out on walks every day.  Okay, maybe you’ll have to take them out, but they’ll always be excited to go!

 

 

What are your secrets to staying motivated?  Let us know!

 

 

 

Yours in Health,

 

Kardio Kate


Don’t Sweat Sweat

August 23rd, 2012 by Kardio Kate

We all know that starting a workout plan can be overwhelming. It may start fun and end with second day soreness that leaves you less than motivated. At the gym it sometimes occurs as though everyone is buzzing about seamlessly and yet you may find yourself utterly confused staring at a strange contraption wondering what to do. And getting back into a workout regimen can present another level of challenges because you are comparing your current fitness to where you were before.

 

Wherever you are at, don’t sweat it, everyone started from the beginning.  What matters most is that you keep getting back out there to exercise for the long-term health benefits and of course for the short term mood enhancing endorphins.

 

Why is it so hard to get back into working out?

Take a deep inhale, exhale and relax, we’ve all gone through this process. You will find it easier on the third day, and by the fourth you will gain confidence. Within four to six weeks you will be powering through your exercises and hopefully looking forward to them!  Need another push, check out this article on Huff Post.

 

Some tips that can help you succeed in a more active lifestyle:

- If you are a complete beginner consider working with a personal trainer if possible, at least until you feel like you have the proper form and assurance.

 

- Sign up for classes ahead of time if you can, whether it’s spinning, water aerobics, yoga or circuit training, commit to being there!

 

- Two is definitely better than one! Workout with a friend, if you are both new, you can find your way together. If you can exercise with someone who as more experience, even better, they can lend a hand.

 

- Wear comfortable moisture-wicking clothing that has plenty of stretch or feels loose and breathable.

 

- If you are unsure about something, ask for help, most of your fellow workout goers are more than happy to assist you if they can. Just make sure to catch someone who is in between sets. Otherwise find a staff member.

 

- Hydrate!  Sensa® Quench is delicious, try it!  A good rule of thumb when exercising is 20 oz. per hour.  And as we’ve all heard eight 8 oz. glasses a day.

 

- Go easy on yourself, don’t push too hard during your first two weeks of working out. You’ll know you’ve been a bit too aggressive if you can barely walk after a workout. If you find yourself in this position definitely take an easy day of low impact movement like walking, cycling or swimming.  Following a recovery day, take a rest day, then get back out there. One or two off days here or there don’t make a difference, but if you keep skipping workouts because you are too sore, you are heading towards a path of endless ‘rest’ days.

 

- Do not worry about being overweight…remember we all start somewhere. An awesome way to look at it is that your progress will be more visible and you’ll be progressively more motivated when you see it. Definitely, snap a before photo of yourself and after a few months you will be amazed at your results.  Consistency pays off.

 

- Balance your workouts so you feel challenged but also have days of play.  When increasing your intensity do so gradually.  When building mileage while preparing for a race I do so 10% at a time.  The general flow of the building phase increases for two to three weeks then I have a ‘step back’ week.  During these weeks I take an extra rest day and scale back each of my workouts in intensity or overall length.  Step back weeks let your body recover and heal to build a strength.  The trick is to only let them last a week!

 

In time I have no doubt you will inspire the people in your life to join you and before you know it exercise will be a non-negotiable in your schedule.

 

Yours in Health,

 

Kardio Kate


Spillin’ on What’s Grillin’

August 9th, 2012 by Kelsey

Summer is my favorite time of year for so many reasons one of them being it’s the best time to take advantage of the grill and reinvent some of my favorite dishes in a healthy and flavorful way.  Grilling not only tastes delicious, it’s healthy, easy, saves on clean up, and it super fun! Here are a few of my favorite recipes from the grill to keep you and your families nourished this summer!

 Grilled Veggie Salad:

1 ear corn                          1 yellow squash sliced                        1 zucchini sliced

1 red onion sliced           1 red bell pepper sliced                     1 small eggplant sliced

2 heads of crisp romaine lettuce              2T basil chopped

1T fresh chopped parsley                 1T Dijon mustard             3T olive oil plus extra for grilling

2T red wine vinegar                             2 cloves garlic minced             Salt and pepper

Take first 6 ingredients rub with olive oil salt and pepper. Heat grill to medium high head; grill veggies about 5 minutes on each side until cooked almost all the way through.  Take off grill and let cool while you make the rest of the salad.  Chop romaine and place in large salad bowl, in small bowl or jar mix the herbs, mustard, oil, vinegar, and salt and pepper for dressing.  Chop cooled veggies and place in salad bowl. Pour dressing over the salad toss and serve.

 

Pesto Grilled White Fish:

1 cup homemade or store bought basil pesto

Zest of one lemon                 2- 7oz filets of your favorite white fish               Salt & Pepper to taste

1 tsp Smoked paprika            1 tbsp Olive oil                  4 lemon wedges

Rub fish with olive oil salt, pepper, and smoked paprika. Grill on medium heat until fish is cooked through about 4 minutes per side. Mix pesto and lemon zest together. Spoon 2 tbsp of pesto over each piece of fish, serve with lemon wedges on side.

 

Grilled Veggie and chicken tacos

1 chicken breast                       1 yellow pepper sliced                   1 zucchini sliced

1 red onion sliced                     1 jalapeno grilled then thinly sliced

1 head romaine lettuce washed              Handful cilantro leaves

1 lime cut into wedges           1 clove garlic              1T cumin

1T coriander                 ½ T chili powder                Olive oil

Salt and pepper             ½ cup fat free feta             4-6 corn tortillas

Mix garlic, cumin, coriander, chili powder, salt and pepper, and olive oil. Rub the chicken, pepper, zucchini, red onion, and jalapeno with mixture. Place on grill preheated to medium grill until everything is cooked through.  Place whole head of lettuce over heat just to char, do the same with the tortillas.  Chop veggies and chicken and evenly place into each tortilla, top with chopped grilled lettuce, fresh cilantro, cheese, and squeeze of lime.  If you really want to make this dish light serve in a grilled cabbage cup instead of the tortilla…yummy!!

 

Grilled fruit with lime sauce:

Pineapple            Peach               Cantaloupe

Mango                   Apple                     Banana

Take any of your favorite fruit cut them into cubes and place on skewers. Grill over high head just until fruit develops grill marks. Take off the grill and serve immediately or wait for fruit to cool. You can sprinkle with granola, drizzle with honey or yogurt. Really the list goes on with this recipe you can make it as simple or as over the top as you want.

Sauce:   Mix honey, plain or vanilla yogurt, lime juice and zest to make a delicious dip for your grilled fruit.

All this grill talk has put me in the mood! I’m off to make grilled kabocha squash, chicken, and whatever else I have on hand!

Happy grilling to you!

Kelsey

 

Don’t forget to sprinkle on all your BBQ favorites!