February 3, 2010
 
Football
Buffalo Wings  

Be Your Own Trainer!

Most people who are living with the challenge of getting and maintaining a healthy body wish they could hire a trainer ( even us trainers would like a trainer once in a while!). And its no lie: A good trainer holds a wealth of knowledge. Unfortunately, your bank account doesnt necessarily hold a wealth of, well, wealth. To make sure your fitness doesnt pay the price, Im giving you my best tips for landing big results in the gym  when theres no clipboard-happy trainer. Apply this know-how during your next workout session!

Dont Be Lazy

So this sounds like a no-brainer, but listen with your eyes carefully here: When you can do 12 reps of a move with perfect form for two workouts in a row, its time to increase the amount youre lifting. So if 10 pounds has become easy to press overhead, pick up 12-pounders the next time. Many people get comfortable with the amount of weight they lift and forget to keep challenging their body. You should always keep your body guessing  new moves mean big changes.

Dont Be Lazy,
Part II

The reason trainers work long-term is because of the accountability factor  its much more difficult to call in to cancel your workout session than it is to flake on your own at home. So keep yourself accountable instead by setting up automated exercise reminders by phone, or register for prodding e-mails from hassleme.co.uk. Plug in your e-mail address, how often you want to be nudged, and a direct order (Get to the gym NOW! Love, Your Skinny Jeans).

Take It Slow

If you feel your old strength routine isnt cutting it anymore, try lifting weights slowly  10 seconds up and four seconds down. This will activate more muscle fibers than lifting as fast as you can (which isnt safe and doesnt work, so please stop with the rabbit-like performance at the gym). Bottom line: When you lift too quickly, you use momentum, not muscles.

Be Efficient

We trainers usually have, at most, 30 to 60 minutes with clients two to three times a week, so in order to get results we have to make the most of every workout. Use this secret: Build interval training into your strength routine. For example: Hop on the treadmill or bike between sets of strength exercises and do two to three minutes of intense cardio  up the incline for resistance and go as hard as you can. Then go back to the weights. Repeat four to seven times.

Check Yourself Out

No matter which side of your body youre working, stand in front of a mirror. This provides instant feedback and youll know if your form is off, which is what a trainer would tell you. Keep these common mistakes in mind and try not to make them: Not keeping your neck in line with your spine and letting knees jut out past your toes when doing squats. Think those muscle-bound men at the gym just like to check themselves out a lot? Think again! The real reason theyre coveting their image in the mirror is to keep their form in check. Try it!

Super Bowl Recipe Swap!

Im all for getting together with great food and watching quality football, but its REALLY easy to over-do it on the diet during Super Bowl. Here are some great recipe-swaps for classic football food. Dont tell your guests its healthy and I bet theyll never guess!

CHICKEN TAQUITOS

Salsa, fat-free sour cream, for dipping

Ingredients
 8 small (6-inch) yellow corn tortillas
 One 9.75-oz. (or 10-oz.) can 98% fat-free chunk white chicken breast in water, drained well
 1/2 cup salsa
 1/3 cup shredded fat-free cheddar cheese
 1/4 tsp. dry taco seasoning mix
 Optional: red enchilada sauce, additional salsa, fat-free sour cream, for dipping

Directions:
Preheat oven to 375 degrees.

In a medium bowl, combine the chicken and salsa, and mix thoroughly. Cover and refrigerate for 15 minutes.

Remove chicken mixture from the fridge, and drain any excess liquid. Add cheese and taco seasoning, and mix to combine. This is your filling. Set aside.

Prepare a baking sheet by spraying with nonstick spray, and set it aside.

Dampen two paper towels, and place tortillas between them. Microwave for about 1 minute, until tortillas are warm and pliable.

Take one tortilla (keep the rest between the paper towels), spray both sides lightly with nonstick spray, and lay it flat on a clean dry surface. Spoon about 2 heaping tbsp. of filling onto the tortilla. Spread it evenly across the entire surface, and roll tortilla up tightly, so that you have a cigar-shaped tube. Secure with toothpicks and place seam-side down on the baking sheet. Repeat with remaining tortillas and filling.

Bake for 14 - 16 minutes, until crispy. Allow taquitos to cool for 5 minutes. If you like, dunk in enchilada sauce, salsa, or sour cream!

Nutritionals per serving (makes 4; serving size = 2 taquitos): 197 calories, 2.5g fat, 594mg sodium, 22.5g carbs, 3g fiber, 2g sugars, 20.5g protein.

 

BONELESS HOT WINGS

Ingredients
 4 oz. raw boneless skinless lean chicken breast, cut into 8 nuggets
 2 tbsp. fat-free liquid egg substitute (like Egg Beaters)
 2 tbsp. whole-wheat flour
 2 tbsp. sweet chili sauce
 1 tsp. seasoned rice vinegar
 1/4 tsp. red pepper flakes
 Dash salt & Dash black pepper

Directions
Preheat oven to 375 degrees.

Line a baking sheet with aluminum foil and/or spray with nonstick spray.

Place chicken in a bowl, cover with egg substitute, and toss to coat. Set aside.

In a separate bowl, combine flour, salt, and black pepper, and mix well. One at a time, transfer chicken nuggets to the flour bowl, giving them a shake first to remove excess egg substitute -- coat completely with flour, and then transfer to the baking sheet.

Bake in the oven for about 16 minutes, flipping halfway through, until chicken is fully cooked. Remove from the oven and set aside.

Combine chili sauce, vinegar, and red pepper flakes in a bowl and mix well. Add chicken and toss to coat. Now gobble up!

Nutritionals per serving (makes 1; serving size = 8 wings): 267 calories, 1.5g fat, 775mg sodium, 30g carbs, 2g fiber, 15g sugars, 31g protein.

Courtesy of Hungry Girl

Want more healthy recipes?
Visit http://poisehealthandfitness.
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Meet the Trainer

Crystal is a certified personal trainer through the National Sports and

Conditioning Association (NSCA). She has a passion for helping others

live a healthy lifestyle and coaching them to push their limits

beyond what they think they are capable of.
Visit my website for more hip tips at www.poisefitness.net
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