You’d think that it’d be easy to talk about and demonstrate an exercise without messing up or giggling about something….  But not around here.

The down side is that when Tara & I [...]]]>

Have a laugh today at our expense! Click On this Image for our Blooper Video.

Thanks to our wonderful intern Malcolm Johnson, we have a blooper reel from our recent video taping sessions.

You’d think that it’d be easy to talk about and demonstrate an exercise without messing up or giggling about something….  But not around here.

The down side is that when Tara & I filmed 4 exercises, it took us about an hour.  The up side is that we had a lot of fun and laughed a lot during that hour.

So, if you want a giggle today at our expense, check out our blooper video.

Thanks again to Malcolm Johnson who served for the past 3 months as our main videographer.  He put up with Tara Mulcahy and I, and for that, he is worthy of great recognition.  Thanks Malcolm!!!

How many of you have walked by the rowers in your gym a million times and never used one?

C’mon, tell the truth….

Rowing is a great way to add a cardio kick into a [...]]]>  

C’mon, tell the truth….

Rowing is a great way to add a cardio kick into a strength workout.  It’s also a really kick-butt cardio workout on its own.  You are using your upper body and your legs, and it’s definitely a tough, efficient & effective workout.

To show the proper technique for rowing, we consulted our resident expert – Ryan Kilpatrick.  Ryan is one of our trainers and was a competitive rower in high school and college.

In addition to showing us proper rowing technique, Ryan also shows us how to set up our workout on the rower and how to read the information shown on the screen.  CLICK HERE to watch the rower set-up video.

The next time you are working on a circuit – add in a rowing exercise and change things up!  It will definitely bump up your cardio and help you to take your workout to the next level.

You might ask – what is Quinoa?  Actually, that’s exactly what I asked about 6 months ago.  Since that [...]]]>

Seriously Yummy Quinoa Salad with Pan Seared Chicken

I had a hard time coming up with a name for this recipe, so I decided that a good description would be the best way to go.  And this salad is seriously yummy.

You might ask – what is Quinoa?  Actually, that’s exactly what I asked about 6 months ago.  Since that time, however, quinoa has become a staple in our diet and I love it.

Quinoa is considered a whole grain, but it is actually a seed.  It’s prepared like rice and can be used in a similar way.  It’s super versatile – can be eaten alone with a little seasoning or can be added into recipes.

Quinoa also has some wonderful benefits - it takes less time to cook than other whole grains.  Quinoa tastes great on its own – add a bit of olive oil, sea salt and lemon juice and – yum!  And of all the whole grains, quinoa has the highest protein content.  Quinoa provides all 9 essential amino acids, making it a complete protein. Quinoa is a gluten-free and cholesterol-free whole grain, is kosher, and is almost always organic.  (Source: About.com)

With olive oil, avocado & feta cheese – this recipe has a rich taste and texture.  But the sweet tomatoes add a nice contrast.  I like to serve this with pan seared chicken or fish.  We hope you’ll enjoy this recipe as much as our family does.

Seriously Yummy Quinoa Salad Ingredients:

• 3 cups cooked quinoa (1 1/2 cup uncooked yields 3 cups cooked – I cook quinoa in my rice cooker on the white rice setting)
• 1 cup packed full – fresh spinach (I actually just grab a big handfull of fresh spinach from the container we always have in our fridge and use that amount.  I’m assuming it’s about 1 cup.)
• 1/2 – 1 cup diced fresh tomatoes
• 1 avocado
• 1 lemon
• 1 pkg Crumbled Feta Cheese
• 2 – 3 TBSP Olive Oil
• Approx 1 tsp Greek Seasoning (I like Cavender’s)

Directions:

• Cook quinoa according to package directions OR cook in your rice cooker.  (I always cook quinoa in my rice cooker on the white rice setting – one cup quinoa to two cups water.)
• Place cooked quinoa in a large mixing bowl
• Chop the fresh spinach – roughly chop the spinach so that you end up with medium sized pieces.
• Add chopped fresh spinach & diced fresh tomatoes to the quinoa.
• Peel the avocado and remove the pit.  Dice avocado & add to the quinoa mixture.
• Add crumbled feta.
• Sprinkle Greek Seasoning over mixture.
• Add olive oil.
• Squeeze the juice of one lemon into the mixture.

Mix all ingredients well & serve!

I got the idea for this recipe from a Better Homes & Gardens recipe – modifying it to our taste.

For those of you who like to add vegetarian dishes into your [...]]]>

This Veggie Burger recipe uses black beans, sauteed veggies & quinoa as the base.

This veggie burger recipe is one that I concocted after some trial & error with other veggie burgers.  I took what I liked from the recipes that I tried, mixed them together, and voila!  We now have this recipe.

For those of you who like to add vegetarian dishes into your repertoire, I think you’ll like this.  And for all you carnivores out there – I added some seasoning that gives this veggie burger a hamburger flavor (BBQ sauce, Worcestershire, etc).

This recipe uses black beans, sauteed veggies & quinoa as the base – so you get lots of fiber, good protein, good carbs, and of course – veggies.

I hope you all enjoy it and please feel free to provide suggestions or feedback in the comments!

Of all the whole grains, quinoa has the highest protein content.

• Veggie Burger Ingredients:
• 1 can black beans (I like Eden Organic brand) – drained well & smashed
• 1 cup cooked Quinoa (I cook quinoa in our rice cooker – 1/2 cup dry will yield 1 cup cooked)
• Approx 1/2 cup sauteed veggies (I like spinach & shredded carrots – saute in approx 1 TBSP olive oil until soft)
• 1 egg
• 4 TBSP BBQ sauce (I like Stubbs Original, but you can use your favorite brand)
• 1 TBSP honey or agave nectar
• 1 TBSP beet juice
• 2-3 shakes Worcestershire sauce
• 1/2 – 1 cup Whole Wheat Panko bread crumbs
• Olive Oil
• Whole Wheat Hamburger Buns (I like the Publix Bakery’s fresh whole wheat buns

Toppings (Optional – but c’mon, you gotta have some toppings):

• Sliced 2% or Reduced Fat CheeseTomatoes, lettuce, onion, pickles, ketchup, mustard, mayo, etc – you choose your favorite toppings & garnishes!

Directions:

• In a large mixing bowl, toss together smashed black beans, sauteed veggies, and cooked quinoa until mixed well.
• Sauteed spinach & carrots add flavor & nutrients.
• Add in egg, BBQ sauce, honey or agave & Worcestershire sauce – mix all ingredients together.
• This is where you have to “eyeball-it”.  You want the mixture to be moist, but not soupy.  Add in Panko bread crumbs slowly so that you can keep an eye on the consistency.  You need them moist enough to make a patty that doesn’t completely fall apart, but they also can’t be too wet.
• If you have time, I’ve found that it’s helpful to let the mixture sit - preferably in the fridge – for about 20-30 minutes to “gather itself,” as my cousin Michael likes to say.  If you don’t have time, you just have to be a bit more careful when turning the burgers in the pan.
• Make the mixture into balls and then press into patties.
• Heat approx 1 TBSP Olive Oil in a pan on medium heat.
• Add the patties to the pan, and brown on each side until the patties are cooked through.
• Add sliced cheese to the burger patties before removing from the pan, so that the cheese gets nice and melty
• Remove from pan and place on bun, topping with your favorite burger fixin’s.

Enjoy these burgers while they are hot – we like to add an easy side salad for a complete meal.

Get Up, Get Downs (or as I like to call them, Dead Bugs) are exercises done using a Bosu.  There are several variations of the exercise, allowing [...]]]>

Click on this Image to View the Demonstration Video

It’s a toned-tummy Tuesday!  And this circuit busting exercise is one that will strengthen your core and get that tummy tight before summertime.

Get Up, Get Downs (or as I like to call them, Dead Bugs) are exercises done using a Bosu.  There are several variations of the exercise, allowing us to progress from beginner to advanced depending on core strength & fitness level.

Jason takes me through the full progression in this video.

So, I know what you want to ask…”why call them Dead Bugs?”

To me, when the body is fully extended, you look like a dead bug on its back.

A few tips:

• Take the progression slow.  Get a feel for the exercise before moving on to the next step.
• Make sure that you sit on the Bosu so that when you lean back, the small of your back rests on the crest of the Bosu.  (If you get too far back on the Bosu, you get top heavy and it’s difficult to get back up.)
• Lay back fully to get the benefits of the stretch portion of this exercise.  Then, contract your abs, come to a seated position and hop back up.
• This is a sneaky exercise.  It doesn’t look hard, but after doing 3 sets of 10, 12 or 15 reps, you should feel it in your abs.

Disclaimer:  All exercise recommendations and videos on this site are for your information only and are not to be used in placed of working with a professional.  Be smart.  If you need help, ask for it.  Get approval from your doctor before beginning any exercise regimen and make sure to use caution when doing any type of exercise.

“Why yes!  Yes we can!  Sounds like the Mountain Climber is just for you!”

The Mountain Climber is a take-anywhere exercise that you can add to any workout in order to [...]]]>

Click on This Image to View the Demonstration Video

“Can you give me an exercise that works core, legs, & shoulders AND gives me some cardio - all in one exercise?” 

“Why yes!  Yes we can!  Sounds like the Mountain Climber is just for you!”

The Mountain Climber is a take-anywhere exercise that you can add to any workout in order to instantly boost its intensity.  And our trainer, Jason Bacigalupo, explains how to do the exercise properly in this demonstration video.

When done with proper form, Mountain Climbers give you the core benefits of a plank while also increasing your heart rate to give you cardio benefits as well.   And because you have to stabilize yourself with your arms, your upper body gets work too!

Mountain Climbers are an excellent exercise to add to a weight-lifting circuit in order to get some cardio.   It’s also a great exercise to boost the intensity of an all-cardio workout.

Think about this:  The next time you finish your run, instead of stopping – why not add in a minute interval of Mountain Climbers, or maybe even add in the Leg Matrix?  And, no - I’m not kidding!  These are the things that are going to bring your fitness to the next level.

And if you want to make these Mountain Climbers more difficult, try starting your plank on the Bosu and then begin cycling the legs.  Have questions?  Ask us!  And happy climbing!

Disclaimer:  All exercise recommendations and videos on this site are for your information only and are not to be used in placed of working with a professional.  Be smart.  If you need help, ask for it.  Get approval from your doctor before beginning any exercise regimen and make sure to use caution when doing any type of exercise.

Our meal criteria is that it has to be healthy and nutritious, but it absolutely has to taste good.  And this particular recipe is one of my [...]]]>

Fresh ingredients really make the difference in this Pasta with Tomato & Basil dish.

This New Year our family made a recipe resolution – a commitment to find new, good, healthy recipes to add to our repertoire.

Our meal criteria is that it has to be healthy and nutritious, but it absolutely has to taste good.  And this particular recipe is one of my husband’s absolute favorites.

A couple of weeks ago, our trainer JC Menalas got all of our attention with some wonderful looking & smelling leftovers.  Of course, we all asked, “What is that?!”  and after hearing how easy it was to make, I immediately asked for the ingredients.  This recipe that we’re sharing today is my adaption of JC’s dish.

This pasta is going to become a summer staple in our home.  Kristian already requests it at least once a week.  And I can’t wait until I have home-grown tomatoes from my mom’s garden to use in it.

It would be excellent by itself as a light meal and it also goes really well with our Mediterranean Tilapia recipe.

• Spaghetti or Angel Hair Pasta (I like Dreamfields Brand Angel Hair Pasta)
• Fresh Tomatoes, sliced (I like to use either Grape Tomatoes or Campari Tomatoes)
• Fresh Basil, chopped
• Parmesean Cheese
• Lemon
• Olive Oil
• Garlic Salt

• In a large pot, bring water to a rolling boil.  Add in 1 TBSP olive oil, and a pinch of garlic salt.   Add pasta and cook according to box directions.
• While the pasta is cooking, slice the tomatoes and chop the basil.  (I eyeball the amounts of both tomatoes & basil.  You can’t really have too much of either.)
• Once the pasta is cooked, remove it from the stove, drain & rinse with cool water.
• Place pasta into your serving dish & top with 2-3 TBSP of olive oil, sliced tomatoes, basil, and parmesean cheese (I use approx 1 cup).
• Squeeze 1/2 lemon and sprinkle approx 2 tsp of garlic salt over the top of the pasta.
• Mix together thoroughly, serve & enjoy!

Our meal criteria is that it has to be healthy and nutritious, but it absolutely has to taste good.

This Mediterranean Tilapia recipe is my variation of a recipe that we [...]]]>

Mediterranean Tilapia with Tomato Basil Pasta

This New Year we made a recipe resolution – a commitment to find new, good, healthy recipes to add to our repertoire.

Our meal criteria is that it has to be healthy and nutritious, but it absolutely has to taste good.

This Mediterranean Tilapia recipe is my variation of a recipe that we got from our neighborhood Publix – from their Apron’s program.  I tweak almost every recipe that I get – adding, deleting, and making it fit to our tastes and to what I have on hand.

It’s easy.  It cooks in just a few minutes, and it’s really very good.  I’ve served it to my 6 year old and to my parents, and they have all enjoyed it.

I like to serve this with one of two sides – during the winter months, I served it with Greek Quinoa.  Now that the weather is warmer, I’ve started serving it with a cool Tomato Basil Pasta.  (Both of those recipes are also available by clicking on the links included here.)  Honestly, both the quinoa and the pasta are very good.  Just choose whichever sounds best to you at the time and then try the other sometime too – they are both very simple, very good recipes.

Mediterranean Tilapia – Ingredients:

• Tilapia filets
• Olive Oil
• Kalamata Olives, sliced
• Artichoke Hearts (I like the quartered, marinated artichokes)
• Capers
• Fresh Tomatoes, diced (I like to use either the sweet grape tomatoes or campari tomatoes)
• Fresh Baby Spinach
• Garlic Salt
• Greek Seasoning (I use Cavender’s)
• Feta Cheese (optional)

Directions:

• In a large skillet, heat approx 1-2 TBSP olive oil on Medium heat.
• Place Tilapia filets in the oil and brown on both sides.
• Sprinkle fish with garlic salt and greek seasoning to taste (I honestly don’t know exactly how much I use, I just sprinkle a little of both over one side of the fish).
• Add diced fresh tomatoes, kalamata olives, artichokes, capers, and fresh spinach.  (Again, I don’t have exact amounts.  I just eyeball it – adding some of each ingredient.  What you want the result to be is that the ingredients help to flavor the fish, but that they don’t overpower it.)
• Cover and let simmer for 10 minutes.

I like to serve this with either Greek Quinoa or Tomato Basil Pasta.  It would probably also be good with couscous.

Enjoy!  And let us know in the comments what you think.

People have been doing shoulder presses for as long as there have been free weights.  But by adding a Bosu into the mix, we get an exercise that strengthens both our shoulder & core [...]]]>

Click on the Image to View the Demonstration Video

This circuit busting exercise is a combination of old and new.

People have been doing shoulder presses for as long as there have been free weights.  But by adding a Bosu into the mix, we get an exercise that strengthens both our shoulder & core muscles.

Most gyms have Bosus for use.  If yours doesn’t, request that they get them (or come work out with us!).  If you are looking for an addition for your home gym – the Bosu is something we’d highly recommend because of the wide variety of ways it can be used.

Our trainer, Jason Bacigalupo, does a great job taking me through this exercise to demonstrate proper form.  If you try this on your own, I’d recommend trying just the knee stance on the Bosu to get the feel of it before you add any additional movement or weight.  You’ll notice that you have to lock in your core to stabilize yourself on the Bosu.  So, you get the benefits of the primary exercise – in this case a shoulder press – while also challenging your core.

Disclaimer:  All exercise recommendations and videos on this site are for your information only and are not to be used in placed of working with a professional.  Be smart.  If you need help, ask for it.  Get approval from your doctor before beginning any exercise regimen and make sure to use caution when doing any type of exercise.

When we talk about your “core” – we are talking about the entire trunk of your body.  And having strength in your core is SO important – not just for your six-pack, but for reducing pain & risk of injury (specifically to [...]]]>

Click on the Image to View the Demonstration Video

Core strength is an essential part of any fitness routine.

When we talk about your “core” – we are talking about the entire trunk of your body.  And having strength in your core is SO important – not just for your six-pack, but for reducing pain & risk of injury (specifically to the lower back).

One of the best exercises for improving overall core strength is the plank.  JC Menelas teaches our core classes and in this video he demonstrates how to take a basic plank posture and then progress to more challenging versions of this exercise.

In this progression, JC starts with a basic plank, then adds instability in the upper body by incorporating the bosu.  Next he adds hip abduction – first alone and then with a theraband.  JC then adds additional instability in the lower body by placing his feet on a medicine ball, and finally adds a pushup.

TIP:  START WITH THE BASIC PLANK!   Do NOT try to go immediately into the most challenging version of the exercise.  Once you can do a basic plank and hold it for 1 minute, THEN you can progress to the next version of the exercise.

Disclaimer:  All exercise recommendations and videos on this site are for your information only and are not to be used in placed of working with a professional.  Be smart.  If you need help, ask.  Get approval from your doctor before beginning any exercise regimen and make sure to use caution when doing any type of exercise.