Julie's Featured Healthy Recipe of the Week: No Bake Pumpkin Pie Cups

Click HERE for the recipe!

Julie's Featured Healthy Recipe of the Week: Clean Eating Coconut Shrimp

Click HERE for the recipe!

Julie's Featured Healthy Recipe of the Week: Apple Cinnamon Bran Protein Muffins

Click HERE for the recipe!

Julie's Featured Healthy Recipe of the Week: Chicken Noodle Meatloaf

Click HERE for the recipe!

Julie's Featured Healthy Recipe of the Week: Cajun Frittata Squares

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Julie's Featured Healthy Recipe of the Week: Paleo Pumpkin Pancakes

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Julie's Featured Healthy Recipe of the Week: Apple Walnut Oatmeal

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Julie's Featured Healthy Recipe of the Week: Grilled Stuffed Portobello Mushrooms

GRILLED STUFFED PORTOBELLO MUSHROOMS

My AB Attack e-book is here!

Challenge your core with 7 different abdominal workouts!

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Julie's Featured Healthy Recipe of the Week: Turkey "Sausage", Spinach & Mango Skillet

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Julie's Featured Healthy Recipe of the Week: Roasted Pepper & Hummus Snack

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Julie's Featured Healthy Recipe of the Week: Not Your Average Chicken Salad

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Julie's Featured Healthy Recipe of the Week: Penne with Chicken Sausage, Tomato & Spinach

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Julie's Featured Healthy Recipe of the Week: Basil Quinoa Cakes

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100 Workout

Today's workout was a sweat fest ... The 100 Workout! I did bicycle crunches instead of regular crunches and did weighted sumo squats instead of regular squats. The workout took about 40 min (that includes 10 min incline walk on treadmill as a warmup).

Give it a shot! The great thing about this workout is that you can modify it or make it more challenging AND it can be done anywhere!

Julie's Featured Healthy Recipe of the Week: Cilantro Hummus

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Life's Sweet Treats

Sometimes in life you just need to treat yourself to a sweet treat! You work hard all week - giving it everything you've got in your workouts & eating clean. Life shouldn't be about being strict 100% of the time, although that's ok if that's what you choose. For me, I choose a healthy balance. My balance consists of intense training & cardio sessions, clean eats and those moments where you can lay back, relax and indulge in life's sweet treats!

Pushed to the EDGE

Tonight's workout was an EDGE workout at The RAC, very similar to a Crossfit WOD:

7 exercises/7 reps/7 rounds:

Jumping Jack/Pushup
Clean & Press
Squat/Touch/Leap
Knees to Elbows
Burpees
Power Lunges
Pull Ups

OH BOY! It took about 30 minutes - a tough, sweaty 30 minutes! But I loved every second of it & it kicked my butt!

Julie's Featured Healthy Recipe of the Week: Mini Cauliflower Pizza Bites

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My Clean Eating Breakfast Loaf

INGREDIENTS:
3 egg whites
2 whole organic omega 3 eggs
1/2 cup gluten free oats
1/4 cup fresh blueberries
Cinnamon
1 packet of Truvia

INSTRUCTIONS:
Set oven to 350 degrees. Mix all ingredients into a bowl. Spray mini aluminum baking dish with nonstick cooking spray. Pour mixture into baking dish and bake for approximately 30 minute or until cooked through.

1 serving!

SUNDAY FUNDAY!

What are YOU doing today?!

Track Time

WARMUP
1 lap around track - walk
2 laps around track - jog
Dynamic Warmup - lunges, butt kickers, hamstring stretches, etc

WORKOUT
3 sprints on straightaways (walk back to start)
Walk 1 lap around track
REPEAT 3 times = 9 sprints

Bleacher runs

100 walking lunges mixed in throughout workout

Stretch!

Healthy Homemade Breaky on the Go

3 egg whites
2 whole organic omega 3 eggs
1/2 cup gluten free oats
1/4 cup blueberries
Cinnamon
Truvia

Mix all ingredients together in a bowl. Coat mini baking dish with nonstick cooking spray & bake at 350 degrees for approx 30 minutes or until cooked through.

I made 7 of these last night so all my breakfasts for the week are ready to eat! I put 3 in the fridge & 4 in the freezer. Easy & delish!

Julie's Featured Healthy Recipe of the Week: Balsamic Dijon Chicken with Farro & Mustard

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Julie's Featured Healthy Recipe of the Week: Vanilla Cherry Coconut Breakfast Risotto

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Training Tip: Lower Body Blast

1 minute treadmill incline run
20 alternating reverse lunges
10 split lunges
5 rockstar jumps
Rest 1 minute

*see how many rounds you can get in 20 minutes!

Julie's Featured Healthy Recipe of the Week: Chicken Parm Burgers

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Boxing Bootcamp 5/29/12

Julie's Featured Healthy Recipe of the Week: Stuffed Zucchini

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Training Tip of the Week: S'More Core!

10 Spiderman Pushups
10 Side Plank Knee Tucks (inside leg) - right side
10 Swim Ups
10 Side Plank Knee Tucks (inside leg) - left side
REPEAT 3-5 times!

Julie's Featured Healthy Recipe of the Week: Nutella Fudge Pops

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Julie's Featured Healthy Recipe of the Week: Rosemary Chicken and Potato Salad

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Julie's Featured Healthy Recipe of the Week: Southwestern Black Bean Cakes with Guacamole

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Julie's Featured Healthy Recipe of the Week: Quick No-Cook Breakfast

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Julie's Featured Healthy Recipe of the Week: Clean Eating Shrimp Scampi

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Julie's Featured Healthy Recipe of the Week: Quinoa Lettuce Wraps

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Julie's Featured Healthy Recipe of the Week: Breakfast Granola

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For the 4th Program!

Sunday Spin Class in lulu

I know I say it all the time, but I am so lucky to have a job that continuously makes me happy and allows me to be creative. We just recently held a special spin event in our store .... 1 class, 3 instructors, 36 bikes and endless heart and energy - thank you to Fit Lifestyle Studios in Melrose and MOVE Fitness in Winthrop!

Julie's Featured Healthy Recipe of the Week: BBQ Lime & Mango Turkey

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Training Tip: Using the stability ball

3 x 10 reps
HAMSTRING CURLS
Lay down on your back with hands on the ground, palms down. Place feet on the stability ball (flexed feet). Dig your heels into the ball, driving your hips up in the air - squeeze the back of your legs (hamstrings) and glutes, lower down and repeat.


3 x 10 reps
CORE PASSES
Lay down on your back. Place stability ball between feet. Start with arms overhead, using momentum from your arms, raise arms and legs up in the air, passing ball from feet to hands. Lower down then come back up and pass ball back between feet, keep repeating. Each pass counts as 1 rep.

Julie's Featured Healthy Recipe of the Week: Roasted Asparagus, Grape, Chicken Salad

http://myemail.constantcontact.com/Julie-s-Healthy-Recipe-of-the-Week.html?soid=1104039006290&aid=89ZzHuCCkdY

Training Tip: Fat Blast

10 Side to Side Bosu Hop Overs

10 Elevated Bosu Pushups (on a bench or step)

10 Bosu Burpees with an Overhead Press

20 - 30 seconds Plank

Rest 30 seconds

REPEAT as many times as you can in 30 minutes!

Julie's Featured Healthy Recipe of the Week: Mini Tex-Mex Turkey Meatloaves

http://myemail.constantcontact.com/Julie-s-Healthy-Recipe-of-the-Week.html?soid=1104039006290&aid=QbuhTSh5Le8

Training Tip: Derek's Plank Stack

Julie's Featured Healthy Recipe of the Week: Lean Protein Pizza Frittata

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Killer Old School Strength Circuit

THE EXERCISES
Reverse Lunge Gunslingers
Perform a weighted reverse lunge on each leg (dumbbells by your sides) then at the top perform a shooter (shooting both arms with weights straight out in front of you)  = 1 rep
Plank Up/Downs
Start in a pushup position, hold for a 2 count. Then drop down to your forearms in a low plank, hold for a 2 count. Then push up back into a pushup position, hold for a 2 count. Keep repeating.
Sandbag Squats
Squats with a weighted sandbag - you can also perform this with dumbbells by your side, smith machine squats or squats with a barbell behind your back.
Elevated Bosu Pushups
With feet elevated on a bench, perform a pushup with hands on a Bosu (blue side facing down on the floor).
Kettle Bell Squat & Row
Perform a squat holding on to a kettle bell (straight arms), let KB touch the ground then squeeze your glutes to a standing position and row the KB at the top (creating a v shape so elbows come up high)


THE WORKOUT
*Perform each exercise for 30 seconds, resting 10 seconds in between each exercise. No rest until all exercises are finished - rest 30 seconds.
then
*Perform each exercise for 40 seconds, resting 15 seconds in between each exercise. No rest until all exercises are finished - rest 40 seconds.
then
*Perform each exercise for 50 seconds, resting 20 seconds in between each exercise. No rest until all exercises are finished - rest 50 seconds.

See how many times you can go through this with the songs below!

THE PLAYLIST
Plowed - Sponge
Black Cat - Janet Jackson
Push It - Salt-n-Pepa
It Takes Two - Rob Base
Unbelievable - EMF
The Impression That I Get - Mighty Mighty Bosstones
Now That We Found Love - Heavy D & The Boyz
The New Workout Plan - Kanye West
Family Affair - Mary J. Blige
What About Your Friends - TLC
Switch - Will Smith
Good Vibrations - Marky Mark & The Funky Bunch
Right Now - Van Halen
Free Yo Mind - En Vogue
Mama Said Knock You Out - LL Cool J

Julie's Featured Healthy Recipe of the Week: Chicken Stuffed with Goat Cheese and Sun Dried Tomatoes

http://myemail.constantcontact.com/Julie-s-Healthy-Recipe-of-the-Week.html?soid=1104039006290&aid=19PtLpF0Ulw

AB Blast!

Perform 10 single leg/double jack knives followed by 30 mountain climbers .... 3 sets!

Lay on the ground (or a bench to challenge yourself with balance). Use a medicine ball and bring the med ball up to meet your toes on your left leg. Then do the same with your right leg. Then bring the med ball up to meet both legs = 1 rep. Go all the way up to 10.

Then get on the ground in a pushup position (shoulders over wrists) and sprint, performing 30 mountain climbers total.

Julie's Featured Healthy Recipe of the Week: Coconut Lime Oat Bars

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Training Tip: Firicano Power Pushup

Start in a low pushup position (hovering the floor), push up then lower back down and push up getting some air = 1 rep.

Try to incorporate these into your weekly routine! Start with at least 5 reps.

Julie's Featured Healthy Recipe of the Week: Lemon Fusilli with Chicken, Zucchini & Pine Nuts

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Training Tip: The Firicano Burpee

How many can you do in 1 minute?!

Julie's Featured Healthy Recipe of the Week: Guacamole Stuffed Eggs

http://myemail.constantcontact.com/Julie-s-Healthy-Recipe-of-the-Week.html?soid=1104039006290&aid=sBqe29QG72A

My Saturday Sweat Blast

Warmup: Run 1/2 mile on the treadmill


Workout: Tabata Style Exercises
(work 20 seconds, rest 10 seconds for 4 minutes total each exercise - do 4 minutes of 1 exercise, rest 30 seconds, then move on to the next exercise for 4 minutes, etc):

Squat & Press
Perform a squat with an overhead shoulder press at the top.

1 Arm Row Bench Hop Overs
Place 1 dumbbell at 1 side of a bench and another dumbbell on the other side of the bench. Perform two 1 arm rows on the left side then place hands on the bench and hop over and back 3 times, landing on the right side. Perform two 1 arm rows on the right side then place hands on the bench and hop over and back 3 times, keep repeating.

Jump Squats
Squat down then jump up in the air as high as you can, landing in a squat position.


Hamstring Curls
I used seated hamstring curl macine at the gym.

Reverse Lunge & Bicep Curl
Perform a reverse lunge with bicep curl at the bottom of the lunge.


Get back on the treadmill:
Run for 1 minute at an incline of 10%
Run backwards for 1 minute at an incline of 10%
Shuffle to the left for 1 minute at an incline of 10%
Shuffle to the right for 1 minute at an incline of 10%
REPEAT 2 times


Cool Down:
Walk on the treadmill, starting at an incline of 2%. Every minute, raise the incline another 2% (keep pace the same for the entire time). Ultimately end at the highest incline for 2 minutes.
*I listed to Michael Jackson's "Dirty Diana" for this one - great tune for incline walking!

Healthier Super Bowl Snacks

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Nutrition Tip: Avoiding High Carb Breakfasts

Julie's Featured Healthy Recipe of the Week: Ginger Quinoa with Cashews

Ginger Quinoa with Cashews

MAKES 10 SERVINGS

 

INGREDIENTS: 

4 cups cooked quinoa, cooled to room temperature
2 cups spinach, cooked

1 cup dried apricots, chopped
1/2 cup cashews, chopped
2 tbsp. lemon juice
zest of 1 lemon
1/4 tsp. sea salt
1-1/2 tsp. ground ginger 

 

INSTRUCTIONS: 

Mix all ingredients together in a medium mixing bowl, and serve at room temperature.

Eat and Enjoy!

Training Tip: Pyramid Sets

Choose 1 cardio exercise and 1 strength exercise. Here, we are demonstrating a squat jump and an overhead press. In a pyramid set, you'll be starting with 1 rep and ideally working up to 10 reps. Then bring 10 reps down to 1 rep.

Example shown in the video:
1 overhead press
2 overhead presses
3 overhead presses
4 overhead presses
5 overhead presses

then

5 overhead presses
4 overhead presses
3 overhead presse
2 overhead presses
1 overhead press

Feel the burn!

Julie's Featured Healthy Recipe of the Week: Crispy Kale Chips

INGREDIENTS: 

1 bunch kale

1 tbsp olive oil

1 tsp sea salt

INSTRUCTIONS:

Preheat an oven to 350 degrees. 

Line a non insulated cookie sheet with parchment paper.

With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale with a salad spinner. 

Drizzle kale with olive oil and sprinkle with seasoning salt.

Bake until the edges brown but are not burnt, 10 to 15 minutes.

I Have The Best Job Ever...

What better way to start a Sunday morning then to have a dance party?! Everyone loves to dance, right? Liana Veda, an international recording artist and Zumba Jammer, led 35 women, including myself and my co-workers/friends, in an hour long booty shaking class before the big Pats game today ... Super Bowl, here we come!  Everybody had such a great time, and they all got their sweat on - remember, you should sweat once a day!

Reflecting back on the day and how much fun everyone had, including myself, I realize how lucky I am to work for a company that creates components for people to live a longer, healthier, more fun life yet promotes camaraderie and community at the same time. I go to work excited and have a hard time leaving because I absolutely love what I do! Making a small difference in someone's life whether it's helping them pick the best pair of yoga pants that make their butt look good or helping with an event to get women moving and grooving and smiling confidently because they are having fun ... that makes me smile and just think to myself "I have the best job ever".

Training Tip: Plyometrics

You can take regular stable exercises to a different level by incorporating plyometrics into your weekly routine. Also known as jump training, plyometrics is a form of conditioning aimed at created controlled impact and maximum power and is used by lots of athletes.

Here, we are demonstrating how to take a squat to a jump squat or burpee (you can thrown in Brian's cool moves lol) and then lunges to split lunges.

Just watch that form!

Julie's Featured Healthy Recipe of the Week: Almond Joy Oatmeal

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Julie's Featured Healthy Recipe of the Week: Orange Chicken Fingers

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My Workout Jams

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Happy New Year!

Stay tuned for new videos on health, fitness, training and nutrition coming soon! If there's anything you'd like us to cover, please let us know! Get ready to sweat in 2012!

Juile's Featured Healthy Recipe of the Week: Breakfast Pita

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STRIVE in 2012

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