How is your weekly goal going? Are you feeling like the world around you is finally in sync? Keep it up it's gets better.
4 boneless chicken breasts, about 4oz each, skinned, all visible fat removed
1/8 tsp garlic powder, dried basil, dried marjoram, dried thyme, dried parsley, powdered sage
1 tsp lemon pepper seasoning
1 Tbsp extra virgin olive oil
1/4 cup spicy brown mustard
Preheat oven to 350 degrees
Place chicken breasts in a baking pan. Mix remaining ingredients together to make a paste. Thickly and evenly spread it over top of each chicken breast. Bake 20 minutes, or just until meat has turned white throughout.
Tuesday, January 25, 2011
Monday, January 24, 2011
Weekly Goal 1/24/2011
Being emotionally fit goes along with being physically fit.
Have you ever noticed how difficult it is for people to acknowledge or respect each other? It's actually quite sad.
This week make it a point, if you don't already, be kind to a stranger. Open/hold a door, make eye contact and smile or say hello. You will not only possibly make the day of a lot of people but you will feel emotionally fulfilled as well.
Have you ever noticed how difficult it is for people to acknowledge or respect each other? It's actually quite sad.
This week make it a point, if you don't already, be kind to a stranger. Open/hold a door, make eye contact and smile or say hello. You will not only possibly make the day of a lot of people but you will feel emotionally fulfilled as well.
Friday, January 21, 2011
Week In Review
What a crazy week it doesn't even feel like Friday.
What did you learn this week about yourself? Do you drink enough water? Did you try a new recipe? Did you find time to work out?
Every day is a learning experience. You don't know everything about yourself, your a work in progress embrace it and be open to all experiences, you will most definitely surprise yourself in so many ways. New foods, new physical challenges, new thoughts, it's endless!
The first Saturday 8 am boot camp will be February 5th Let me know that you will be attending.
Enjoy your weekend!
What did you learn this week about yourself? Do you drink enough water? Did you try a new recipe? Did you find time to work out?
Every day is a learning experience. You don't know everything about yourself, your a work in progress embrace it and be open to all experiences, you will most definitely surprise yourself in so many ways. New foods, new physical challenges, new thoughts, it's endless!
The first Saturday 8 am boot camp will be February 5th Let me know that you will be attending.
Enjoy your weekend!
Thursday, January 20, 2011
Water Challenge
You watch your calories, you make sure to make a point to do some sort of exercise, yet water always seems to be the after thought, if a thought at all.
Don't underestimate how important water is. Drink at least 8oz of water with every meal and snack today it will fill you up and give your body what it really craves.
Don't underestimate how important water is. Drink at least 8oz of water with every meal and snack today it will fill you up and give your body what it really craves.
Wednesday, January 19, 2011
Singing while you move
One of my favorite things to do with my children when we do an exercise is sing a song. When you sing a song you hold the hold the same exercise until the end. Here is a move that is always fun.
Mountain climber- Begin with your body in the push up position facing your child/children. Bring your knee up to your chest alternately and in a rhythmic movement until your song is done.
Mountain climber- Begin with your body in the push up position facing your child/children. Bring your knee up to your chest alternately and in a rhythmic movement until your song is done.
Tuesday, January 18, 2011
Shepherd's Pie
My father, understanding my love for new recipes and his cooking recently gave me one of his cookbooks that is the home to many of my favorite dishes he cooks up. As I was going through it, I looked at the recipes he has not made to begin my adventure in the kitchen. Once I saw this Shepherds Pie recipe it was a no brainer what was for dinner, it happens to be one of my husbands favorite meals and with this cold weather its a great hearty dish to enjoy. Hope you agree.
Ingredients:
1 1/2 lbs potatoes, peeled
1/4 cup skim milk
Freshly ground pepper to taste
1 lb very lean ground sirloin
1 large onion, finely chopped
1 large bell pepper, chopped
3 medium carrots, chopped
1/2 cup green peas
1 medium tomato, chopped
1/4 cup chopped fresh parsley
3/4 cup chicken stock, low sodium
1/2 tsp salt
2 Tbsp Worcestershire sauce
1 Tbsp cornstarch
2 Tbsp cold water
Boil potatoes until tender. Mash together with skim milk and pepper until smooth; keep warm.
Preheat oven 350 degrees F.
Heat a heavy, nonstick skillet, at least 10 inches in diameter, over medium-high heat. Add ground beef and saute, stirring occasionally, 4-5 minutes, or until meat is no longer pink. Pour contents of pan into a strainer or colander lined with paper towels. Allow fat to drain out. Return meat to pan, add onion and cook until onions are translucent, 4-5 minutes. Add bell pepper, carrots, peas, tomato, parsley, chicken stock, salt, pepper, and worcestershire sauce. Simmer, uncovered, 15 minutes.
Dissolve cornstarch in water and stir into meat mixture. Spoon into an ungreased 10x10x2 inch or 9x11x2 inch baking dish. Spread mashed potatoes over the surface, using a fork for texture. Bake 30-35 minutes, or until lightly browned.
Enjoy!
-Recipe from American Heart Association Low-Fat, Low-Cholesterol Cookbook.
Ingredients:
1 1/2 lbs potatoes, peeled
1/4 cup skim milk
Freshly ground pepper to taste
1 lb very lean ground sirloin
1 large onion, finely chopped
1 large bell pepper, chopped
3 medium carrots, chopped
1/2 cup green peas
1 medium tomato, chopped
1/4 cup chopped fresh parsley
3/4 cup chicken stock, low sodium
1/2 tsp salt
2 Tbsp Worcestershire sauce
1 Tbsp cornstarch
2 Tbsp cold water
Boil potatoes until tender. Mash together with skim milk and pepper until smooth; keep warm.
Preheat oven 350 degrees F.
Heat a heavy, nonstick skillet, at least 10 inches in diameter, over medium-high heat. Add ground beef and saute, stirring occasionally, 4-5 minutes, or until meat is no longer pink. Pour contents of pan into a strainer or colander lined with paper towels. Allow fat to drain out. Return meat to pan, add onion and cook until onions are translucent, 4-5 minutes. Add bell pepper, carrots, peas, tomato, parsley, chicken stock, salt, pepper, and worcestershire sauce. Simmer, uncovered, 15 minutes.
Dissolve cornstarch in water and stir into meat mixture. Spoon into an ungreased 10x10x2 inch or 9x11x2 inch baking dish. Spread mashed potatoes over the surface, using a fork for texture. Bake 30-35 minutes, or until lightly browned.
Enjoy!
-Recipe from American Heart Association Low-Fat, Low-Cholesterol Cookbook.
Monday, January 17, 2011
Weekly Goal 1/17/2011
Look over your goals that you set for this month. How have you done so far? Are you on the right path?
If you are keeping those goals fresh in your mind great job keep them there.
If you have already forgotten what you are working towards it's time to get serious about what you really want. That's what goals are all about, "Achieving what you want." If you made your goals lightly, unfortunately your not going to achieve them. Think deep about what you want in your everyday and be specific. Don't just say "I'm going to eat healthier" split it into a couple of goals so that it's easier to work towards. ex: "I'm going to make a menu each day and follow it." "I'm going to make my lunch at home and bring it to work." "I'm going to make dinner every week day."
NEVER make your goal as followed, "I'm not going to eat unhealthy food." First of all it's not specific enough, and second when you tell yourself you can not have something it's like an instant sabotage, you will be fighting yourself all day from those cravings.
If you need help with developing your goals contact me anytime. I am here for your success!
If you are keeping those goals fresh in your mind great job keep them there.
If you have already forgotten what you are working towards it's time to get serious about what you really want. That's what goals are all about, "Achieving what you want." If you made your goals lightly, unfortunately your not going to achieve them. Think deep about what you want in your everyday and be specific. Don't just say "I'm going to eat healthier" split it into a couple of goals so that it's easier to work towards. ex: "I'm going to make a menu each day and follow it." "I'm going to make my lunch at home and bring it to work." "I'm going to make dinner every week day."
NEVER make your goal as followed, "I'm not going to eat unhealthy food." First of all it's not specific enough, and second when you tell yourself you can not have something it's like an instant sabotage, you will be fighting yourself all day from those cravings.
If you need help with developing your goals contact me anytime. I am here for your success!
Friday, January 14, 2011
Week In Review
It's been a crazy week. You have ALL shown such amazing determination and dedication to stay on track. First sign of snow with the possibility to not train had you checking your calendar on how to fit your training in. I can't say it enough how proud I am of you!
I need your goals ASAP! Email me with your goals by the end of the weekend.
I am pleased to announce that there may be yet another afternoon boot camp starting up on Thursdays in Upper Makefield. If you are interested please contact me for details.
I have some interest in a once a month Saturday morning boot camp at 8 am. If you are interested in this boot camp please contact me immediately so that we can start right away. Saturday boot camp once a month is ideal for those who love the work out but are not ready to commit on a weekly basis or for those of you that want that extra calorie burn once a month. Mix It Up! I'm looking forward to hearing from you all and these new classes forming.
I need your goals ASAP! Email me with your goals by the end of the weekend.
I am pleased to announce that there may be yet another afternoon boot camp starting up on Thursdays in Upper Makefield. If you are interested please contact me for details.
I have some interest in a once a month Saturday morning boot camp at 8 am. If you are interested in this boot camp please contact me immediately so that we can start right away. Saturday boot camp once a month is ideal for those who love the work out but are not ready to commit on a weekly basis or for those of you that want that extra calorie burn once a month. Mix It Up! I'm looking forward to hearing from you all and these new classes forming.
Thursday, January 13, 2011
Wednesday, January 12, 2011
At Home Workout-add on....see last Wednesday
If you have been doing the home workout from last Wednesday the directions below should be easy to follow. If you have not been doing the workout from last Wednesdays post, go back and catch up!
-While holding yourself in a side bridge for 30 seconds Abduct your top leg (lift your top leg up and down).
-Go into your single leg squat, reach out with the arm opposite of your stabilizing leg and crossover to touch the ankle of your stabilizing leg.
-Do a push up, pause 1/2 way down then continue down to a full push up, pause at the bottom and push yourself completely up in on movement.
-While in a plank position extend your left arm in front of you, and lift your right leg off the ground at the same time.
-Do a windshield wiper with a crunch.
Happy Snow Day!
-While holding yourself in a side bridge for 30 seconds Abduct your top leg (lift your top leg up and down).
-Go into your single leg squat, reach out with the arm opposite of your stabilizing leg and crossover to touch the ankle of your stabilizing leg.
-Do a push up, pause 1/2 way down then continue down to a full push up, pause at the bottom and push yourself completely up in on movement.
-While in a plank position extend your left arm in front of you, and lift your right leg off the ground at the same time.
-Do a windshield wiper with a crunch.
Happy Snow Day!
Tuesday, January 11, 2011
What's to Eat tonight?
They are calling for snow YEA! Why not make Chili! Here is a new recipe given to me this week that I plan on trying tonight. Yummy!
Ingredients 15min prep time
4 cups chopped yellow onion (about 3 onions)
1/8 cup olive oil
1/8 cup minced garlic (2 cloves)
2 red bell peppers, cored, seeded and diced large
1 tsp chili powder
1 tsp ground cumin
1/4 tsp dried red pepper flakes, or to taste
2 tsp salt
2 (28oz)cans whole peeled plum tomatoes in puree undrained
1/4 cup minced fresh basil leaves
4 split chicken breast, bone in, skin off
ground pepper to taste
for serving
Chopped onion, corn chips, grated cheddar, sour cream
Directions
Cook the onions in the oil over medium-low heat for 10-15 minutes or until translucent. Add garlic and cook for 1 minute more. Add the bell peppers, chili powder, cumin, red pepper flakes, cayenne, and salt. Cook for 1 minute. Crush the tomatoes by hand. Add to the pot with the basil. Bring to a boil, then reduce the heat and simmer, uncovered, for 30 minutes, stirring occasionally.
Preheat the oven 350 degrees F.
Rub the chicken breasts with olive oil and place them on a backing sheet. Sprinkle to taste with salt and pepper. Roast the chicken for 35-40 minutes, until Just cooked. Let cool slightly. Separate the meat from the bones and cut into 3/4 inch chunks. Add to the chili and simmer, uncovered, for another 20 minutes.
Serve with the toppings, or refrigerate and reheat gently before serving.
total cook time 1hr 45 min Serves 6
Stay Warm
Ingredients 15min prep time
4 cups chopped yellow onion (about 3 onions)
1/8 cup olive oil
1/8 cup minced garlic (2 cloves)
2 red bell peppers, cored, seeded and diced large
1 tsp chili powder
1 tsp ground cumin
1/4 tsp dried red pepper flakes, or to taste
2 tsp salt
2 (28oz)cans whole peeled plum tomatoes in puree undrained
1/4 cup minced fresh basil leaves
4 split chicken breast, bone in, skin off
ground pepper to taste
for serving
Chopped onion, corn chips, grated cheddar, sour cream
Directions
Cook the onions in the oil over medium-low heat for 10-15 minutes or until translucent. Add garlic and cook for 1 minute more. Add the bell peppers, chili powder, cumin, red pepper flakes, cayenne, and salt. Cook for 1 minute. Crush the tomatoes by hand. Add to the pot with the basil. Bring to a boil, then reduce the heat and simmer, uncovered, for 30 minutes, stirring occasionally.
Preheat the oven 350 degrees F.
Rub the chicken breasts with olive oil and place them on a backing sheet. Sprinkle to taste with salt and pepper. Roast the chicken for 35-40 minutes, until Just cooked. Let cool slightly. Separate the meat from the bones and cut into 3/4 inch chunks. Add to the chili and simmer, uncovered, for another 20 minutes.
Serve with the toppings, or refrigerate and reheat gently before serving.
total cook time 1hr 45 min Serves 6
Stay Warm
Monday, January 10, 2011
January Goals 2011
The holidays feel so far behind us now. You did great last week with your weigh ins as well as getting back into your fitness groove. WELCOME BACK.
This week lets continue on this path that you have been on all of last year. Time to set new goals for the month of January. What is your ultimate goal and 3 goals you will achieve along the way? Remember to be Specific and Realistic. I look forward to hearing what you come up with at your training session this week.
This week lets continue on this path that you have been on all of last year. Time to set new goals for the month of January. What is your ultimate goal and 3 goals you will achieve along the way? Remember to be Specific and Realistic. I look forward to hearing what you come up with at your training session this week.
Saturday, January 8, 2011
Week In Review
It's been a great week.
For the most part everyone is back and moving forward with their routine.
For those of you that weighed in this week, you should be very proud that all of your hard work has really paid off. You have made lifestyle changes and it shows. Keep up the Awesome work!
I am considering holding one Saturday boot camp a month. Please let me know if you are interested.
For the most part everyone is back and moving forward with their routine.
For those of you that weighed in this week, you should be very proud that all of your hard work has really paid off. You have made lifestyle changes and it shows. Keep up the Awesome work!
I am considering holding one Saturday boot camp a month. Please let me know if you are interested.
Thursday, January 6, 2011
Thursday Challenge
Take a look around your kitchen.
Do you have more "unhealthy snacks" than fruits and vegetables?
Take a trip to the grocery store or local farmers market and buy a fruit and vegetable you have NEVER tried before. Don't be afraid to ask questions. Some stores (Whole foods) encourage you trying new produce so much that they will give you the item for Free!!
You may find a new favorite food!
Do you have more "unhealthy snacks" than fruits and vegetables?
Take a trip to the grocery store or local farmers market and buy a fruit and vegetable you have NEVER tried before. Don't be afraid to ask questions. Some stores (Whole foods) encourage you trying new produce so much that they will give you the item for Free!!
You may find a new favorite food!
Wednesday, January 5, 2011
Work it out
Here's a few exercises you can easily do at home with no equipment.
Side bridge--lay on your side supporting yourself on your forearm, position your elbow in line with your shoulder. Lift your body up for a hold of 30 sec.
Single leg squat & reach--Balance on your left leg, lift your right leg keeping your knees in line with each other and your shin parallel to the ground. Lower your body by flexing your left knee and slightly kicking your right leg back, while reaching your right arm forward and keeping your left arm at your side. Return to start position and repeat 15x on both legs.
1/2 way push up--Push up going only 1/2 way down to the floor. A modified military push up.
Plank with an alternate arm reach--start in a push up position make sure that your wrists are in line with your shoulders. Lift your right arm off the ground and extend it out in front of you. Return your right hand to the floor alternate left to right keeping your body in table top position.
Windshield Wiper--Lay down flat on your back. Lift your feet off the ground and line your knees with your hips keeping your calves parallel to the ground. Engage your abdominals and slowly drop your knees to the left while keeping your back flat on the ground. Return your knees to center and slowly drop to the right. Repeat 10x on each side.
Side bridge--lay on your side supporting yourself on your forearm, position your elbow in line with your shoulder. Lift your body up for a hold of 30 sec.
Single leg squat & reach--Balance on your left leg, lift your right leg keeping your knees in line with each other and your shin parallel to the ground. Lower your body by flexing your left knee and slightly kicking your right leg back, while reaching your right arm forward and keeping your left arm at your side. Return to start position and repeat 15x on both legs.
1/2 way push up--Push up going only 1/2 way down to the floor. A modified military push up.
Plank with an alternate arm reach--start in a push up position make sure that your wrists are in line with your shoulders. Lift your right arm off the ground and extend it out in front of you. Return your right hand to the floor alternate left to right keeping your body in table top position.
Windshield Wiper--Lay down flat on your back. Lift your feet off the ground and line your knees with your hips keeping your calves parallel to the ground. Engage your abdominals and slowly drop your knees to the left while keeping your back flat on the ground. Return your knees to center and slowly drop to the right. Repeat 10x on each side.
Tuesday, January 4, 2011
Yummy Tuesday
This recipe was given to me a few weeks ago and I tried it right away, it's so delicious, I apologize I have not shared it sooner.
Tarragon Chicken-In-A-Pot Pie Total Time 36 minutes
4 Tbsp wheat flour
2 cups 1% low-fat milk
1 cup fat free, less sodium chicken broth
1 cup dry white wine (I omitted this ingredient just b/c I didn't have it & it was still yummy)
1Tbsp olive oil
2/3 cup chopped sweet onion
1 lb skinless, boneless chicken breast, cut into bite-sized pieces
1 cup sliced carrot
1 cup diced zucchini
1/2 tsp salt
1/2 tsp dried tarragon
1/2 tsp black pepper
4 (4.5 oz) country or peasant rolls
1. Place flour in a small bowl, slowly add milk, stirring with a whisk to form a slurry. Add broth and white wine (if using).
2. Heat oil in a large saucepan over medium-high heat, add onion and chicken. Saute 2 minutes, stir in carrot and next 4 ingredients (through pepper). Cover, reduce heat, and cook 4 minutes. Stir slurry into chicken mixture, bring to boil. Cover, reduce heat, and simmer 10 minutes or until thick, stirring occasionally.
3. Cut rolls horizontally 1 inch from tops. Hollow out bottoms of rolls, leaving 1/4 inch thick shells. Spoon 1 1/4 cups chicken mixture into each bread shell. Yield 4 servings.
Tarragon Chicken-In-A-Pot Pie Total Time 36 minutes
4 Tbsp wheat flour
2 cups 1% low-fat milk
1 cup fat free, less sodium chicken broth
1 cup dry white wine (I omitted this ingredient just b/c I didn't have it & it was still yummy)
1Tbsp olive oil
2/3 cup chopped sweet onion
1 lb skinless, boneless chicken breast, cut into bite-sized pieces
1 cup sliced carrot
1 cup diced zucchini
1/2 tsp salt
1/2 tsp dried tarragon
1/2 tsp black pepper
4 (4.5 oz) country or peasant rolls
1. Place flour in a small bowl, slowly add milk, stirring with a whisk to form a slurry. Add broth and white wine (if using).
2. Heat oil in a large saucepan over medium-high heat, add onion and chicken. Saute 2 minutes, stir in carrot and next 4 ingredients (through pepper). Cover, reduce heat, and cook 4 minutes. Stir slurry into chicken mixture, bring to boil. Cover, reduce heat, and simmer 10 minutes or until thick, stirring occasionally.
3. Cut rolls horizontally 1 inch from tops. Hollow out bottoms of rolls, leaving 1/4 inch thick shells. Spoon 1 1/4 cups chicken mixture into each bread shell. Yield 4 servings.
Monday, January 3, 2011
Happy New Year!
The new year is about change. During this past holiday week I thought a lot about what kind of change this blog needed.
Every Monday I will post a weekly goal, Tuesday a recipe, Wednesday a home workout, Thursday a challenge and Friday review the week.
I believe the best goal for this week for everyone is to move forward. Don't look back the choices you made are done and over, it's time to get back on track with your healthy lifestyle. This is not a resolution because this is what you have been doing all year long before the holidays derailed your routine. Get started NOW!
Every Monday I will post a weekly goal, Tuesday a recipe, Wednesday a home workout, Thursday a challenge and Friday review the week.
I believe the best goal for this week for everyone is to move forward. Don't look back the choices you made are done and over, it's time to get back on track with your healthy lifestyle. This is not a resolution because this is what you have been doing all year long before the holidays derailed your routine. Get started NOW!
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- "A Better Body In Home Personal Training"
- My name is Christine Sroka. I attended school at the National Academy of Fitness Science.I am a National Strength & Conditioning Association Certified Personal Trainer. I Bring Affordable Fitness To You, with In Home Personal Training serving Mercer county NJ & Bucks county PA contact me for more information, ChristineSroka4@aol.com (848)333-6766. *Know that not all exercise is suitable for everyone. To reduce the risk of injury, consult your doctor before beginning this or any exercise program. The information presented is in no way intended as a substitute for medical counseling.