Liberty was on the news talking about Kettlebell X-Training at Fitness XT and the new Holiday Hottie Program!
Check it out!
http://www.wzzm13.com/news/news_article.aspx?storyid=136919
Friday, October 29, 2010
10/29/2010 Tip of the Day
The VIP Tip of the Day
Hey VIPs!!
Here is a pretty good looking recipe I found….maybe something you want to try for variety??
If you are getting bored with the same old, same old it’s time to change things up.
Eating the same foods over and over every day can definitely take the fun out of eating and you know where that can lead = to cheating more than you should. =(
Every few weeks venture out and try something NEW….it keeps things fresh and keeps you focused on your ultimate goal: Awesomeness!
Enjoy your cheat feeding this weekend and send me your weigh in’s tomorrow.
I am predicting good things for all of you!!!
=)
Liberty
Turkey Bacon Egg White Wrap
Ingredients
1 low carb whole wheat tortilla
2 egg whites
2 slices turkey bacon
1/4 cup chopped broccoli (fresh or frozen)
1 slice monterey jack cheese
2 tbsp salsa for garnish
Directions:
Heat pan and add egg whites, broccoli and turkey bacon. Cook until egg whites are fluffy and bacon is cooked through. Wrap in whole wheat tortilla with 1 slice monterey jack cheese. Add salsa for garnish.
Number of Servings: 1Nutrition per Serving: 21.5 protein, 17 carbs, 14 fats (fats can and for most of your should be reduced by using fat free cheese)
Hey VIPs!!
Here is a pretty good looking recipe I found….maybe something you want to try for variety??
If you are getting bored with the same old, same old it’s time to change things up.
Eating the same foods over and over every day can definitely take the fun out of eating and you know where that can lead = to cheating more than you should. =(
Every few weeks venture out and try something NEW….it keeps things fresh and keeps you focused on your ultimate goal: Awesomeness!
Enjoy your cheat feeding this weekend and send me your weigh in’s tomorrow.
I am predicting good things for all of you!!!
=)
Liberty
Turkey Bacon Egg White Wrap
Ingredients
1 low carb whole wheat tortilla
2 egg whites
2 slices turkey bacon
1/4 cup chopped broccoli (fresh or frozen)
1 slice monterey jack cheese
2 tbsp salsa for garnish
Directions:
Heat pan and add egg whites, broccoli and turkey bacon. Cook until egg whites are fluffy and bacon is cooked through. Wrap in whole wheat tortilla with 1 slice monterey jack cheese. Add salsa for garnish.
Number of Servings: 1Nutrition per Serving: 21.5 protein, 17 carbs, 14 fats (fats can and for most of your should be reduced by using fat free cheese)
Thursday, October 28, 2010
10/28/2010 Tip of the Day
The VIP Tip of the Day
Sooner or later, we are all faced with stressful situations which piles even more stress onto the other aspects in our lives especially when it comes to dieting. Instead of turning to that tub of ice cream or bag of potato chips for comfort, prepare some non-food tactics that work for you in order to help you through those tough times.
Some things you could try are reading a few chapters in your favorite novel, listening to music, writing in a journal, deep breathing, walking your dog, or of course a good hard Kettlebell workout =)
Find more works for you and turn that negative energy caused by stress into something more positive that will benefit your body, mind, and soul!
Enjoy!
Sooner or later, we are all faced with stressful situations which piles even more stress onto the other aspects in our lives especially when it comes to dieting. Instead of turning to that tub of ice cream or bag of potato chips for comfort, prepare some non-food tactics that work for you in order to help you through those tough times.
Some things you could try are reading a few chapters in your favorite novel, listening to music, writing in a journal, deep breathing, walking your dog, or of course a good hard Kettlebell workout =)
Find more works for you and turn that negative energy caused by stress into something more positive that will benefit your body, mind, and soul!
Enjoy!
Wednesday, October 27, 2010
10/27/2010 Workout of the Day
Fitness XT
Core Focus
You will need a light bell and double moderate bells.
Warmup:
Farmers Walk x30 seconds
Stop and do 5 Renegade Rows L/R
Farmers Walk x30 seconds
Stop and do 5 Pushups
Repeat x3 sets
Workout:
Double Bell Swings x30 seconds
Renegade Rows to a Cadence (1 rep every 6 seconds)
Hold in the top of pushup position in between reps
Alternate arms x1 minute = 5 reps L/R
Double Bell Swings x30 seconds
Pushups to a Cadence (1 rep every 6 seconds)
Hold in top of pushup position in between reps
1 minute = 10 reps
Double Bell Swings x30 seconds
Get Up Sit Ups to a Cadence (1 rep every 6 seconds)
1 minute R/L = 20 reps
Repeat from the top x5 sets with as little rest as possible.
End:
Top of Pushup Position Plank on bells x15 seconds
Mt. Climbers x15 seconds
Top of Pushup Position Plank on bells x15 seconds
Mt. Climbers x15 seconds
Repeat until toasted :)
Core Focus
You will need a light bell and double moderate bells.
Warmup:
Farmers Walk x30 seconds
Stop and do 5 Renegade Rows L/R
Farmers Walk x30 seconds
Stop and do 5 Pushups
Repeat x3 sets
Workout:
Double Bell Swings x30 seconds
Renegade Rows to a Cadence (1 rep every 6 seconds)
Hold in the top of pushup position in between reps
Alternate arms x1 minute = 5 reps L/R
Double Bell Swings x30 seconds
Pushups to a Cadence (1 rep every 6 seconds)
Hold in top of pushup position in between reps
1 minute = 10 reps
Double Bell Swings x30 seconds
Get Up Sit Ups to a Cadence (1 rep every 6 seconds)
1 minute R/L = 20 reps
Repeat from the top x5 sets with as little rest as possible.
End:
Top of Pushup Position Plank on bells x15 seconds
Mt. Climbers x15 seconds
Top of Pushup Position Plank on bells x15 seconds
Mt. Climbers x15 seconds
Repeat until toasted :)
10/27/2010 Tip of the Day
The VIP Tip of the Day
Passing along an inspirational thought for the day. You can apply it to your diet and/or life journey!
Liberty
"Set your sights high, the higher the better. Expect the most wonderful things to happen, not in the future but right now. Realize that nothing is too good. Allow absolutely nothing to hamper you or hold you up in any way."
Eileen Caddy
Author
Passing along an inspirational thought for the day. You can apply it to your diet and/or life journey!
Liberty
"Set your sights high, the higher the better. Expect the most wonderful things to happen, not in the future but right now. Realize that nothing is too good. Allow absolutely nothing to hamper you or hold you up in any way."
Eileen Caddy
Author
Tuesday, October 26, 2010
10/26/2010 Tip of the Day
The VIP Diet Tip of the Day
Simply Stated…If it came from a plant; eat it.
If it was made in a plant; don’t.
=)
Focus on what motivates you and let it GROW!!
Simply Stated…If it came from a plant; eat it.
If it was made in a plant; don’t.
=)
Focus on what motivates you and let it GROW!!
Monday, October 25, 2010
10/25/2010 Tip of the Day
The VIP Tip of the Day
We decided long ago to get rid of all our dinner sized plates at home and now use the small salad plates instead. This way when you have an appropriate size meal, your plate is full and you don’t feel like you’re eating on a diet. Our bodies don’t need a lot of food all at one sitting…because as you learned at the Metabolism 101 presentation where it goes to be stored for energy use later. And if you don’t intensely enough to burn it off at some point in the day it stays tucked away in the fat cell for another day.
Friday, October 22, 2010
10/22/2010 Tip of the Day
The VIP Diet Tip of the Day
If you surround yourself with people who have similar goals, it makes being more disciplined so much easier =)
You may have even met a few of them here at FitnessXT!
Happy Weekend Everyone =)
If you surround yourself with people who have similar goals, it makes being more disciplined so much easier =)
You may have even met a few of them here at FitnessXT!
Happy Weekend Everyone =)
Wednesday, October 20, 2010
10/20/2010 Tip of the Day
The VIP Tip of the Day
Optimally, your protein foods should be consumed first (or at least a few bites) to slow down digestion of your carbohydrate.
Remember, our #1 goal is to control blood sugar levels, so use meal combining to your advantage =)
Optimally, your protein foods should be consumed first (or at least a few bites) to slow down digestion of your carbohydrate.
Remember, our #1 goal is to control blood sugar levels, so use meal combining to your advantage =)
Tuesday, October 19, 2010
10/19/2010 Tip of the Day
The VIP Diet Tip of the Day
Another tool for your success...
I know most of you are active in kettlebell training and/or other fitness modalities in addition to now eating better through the VIP Diet, but though maybe you want to share this with someone you care about:
Not only do we need to feed our bodiesfor health, but we also need to consider the exercise component too. Our bodies were born for movement. Our primal ancestors were as fit as modern athletes! So, think about if you've ever broken a bone and had it in a cast of splint. More than likely the muscles were atrophied when the cast was removed. In the same respect, all the muscles of your body will atrophy each month and year you get older if you do not challenge them to grow and get stronger. If not for the "toned look", do it for the ability to perform daily tasks. Its all about quality of life!
Respect your body and it will respect you with health, agility, and awesomeness...smile.
Liberty =)
Another tool for your success...
I know most of you are active in kettlebell training and/or other fitness modalities in addition to now eating better through the VIP Diet, but though maybe you want to share this with someone you care about:
Not only do we need to feed our bodiesfor health, but we also need to consider the exercise component too. Our bodies were born for movement. Our primal ancestors were as fit as modern athletes! So, think about if you've ever broken a bone and had it in a cast of splint. More than likely the muscles were atrophied when the cast was removed. In the same respect, all the muscles of your body will atrophy each month and year you get older if you do not challenge them to grow and get stronger. If not for the "toned look", do it for the ability to perform daily tasks. Its all about quality of life!
Respect your body and it will respect you with health, agility, and awesomeness...smile.
Liberty =)
Thursday, October 14, 2010
10/14/10 VIP Diet Tip of the Day
Do you know someone with “man boobs”?
If you don’t know what I’m talking about….take a close look at guys you see at your work or in the grocery store. If they have some fullness in the pectoral region then you can guarantee that they have high Estrogen levels and low Testosterone levels. Unfortunately it’s very common to see these days as we tend to eat a carb heavy diet and too much of it!! Again, too many grains in the diet cause our estrogen levels to rise (both men & women) which causes us to gain weight. To make things even worse, our own body fat is another source of increased Estrogen production which perpetuates the problem. High Estrogen in men can lead to prostate problems/cancer, all the health problems associated with being overweight (diabetes, high blood pressure, high cholesterol, depression, etc), plus the unsightly man boobs. In women it can cause PMS, Polycystic Ovaries, infertility, weight gain, etc…..
The good news is that you can control this by moderating your carbohydrates (you’re already learning to do this if you’re following The VIP Diet) and morphing away from the grains on a daily basis. No, this doesn’t mean you can’t have the occasional cookie or piece of bread, but it DOES mean that on a daily basis you should be having 90% or more of your carbohydrate choices coming from plant based sources and then a few times per week you can look forward to some grains without consequence. It’s all about moderation and treating your body with the respect it deserves. It’s not a prison sentence, but rather a new lease on life! Enjoy!! Liberty
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