Thursday, July 29, 2010

Adding to Your Tool Box

There are so many different workout DVDs on the
market. In fact one day I hope to have my own :)
I wanted to share with you my favorites!!!!

Add these to your home fitness library.

Jillian Michaels 30 day shred

Turbo Jam

It is always great to be prepared! Have these at home for when you need a quick pick me up or need to sneak in a quick FUN workout.

You can find the DVDs in stores or online. Turbo Jam is a Beachbody product and can be found in the shop tab above.  They both offer different levels to meet you were you are at on your journey and help you reach your fitness goals.

If you don't want to go out and spend the money, try On Demand TV or Fit TV. DVR your favorite workout. Many cable providers have these different options. You can find endless workouts for free using these services!


Wednesday, July 28, 2010


Who Has Heard of Quinoa???

Quinoa (pronounced keen-wah) is a gluten free grain that originated in the Adean civilization. Although it has been around since at least 3,000 B.C. it is not very well known in North America.

Quinoa is a complete protein which means that it contains all 8 essential amino acids needed for tissue development. Quinoa is often commented on as the best protein source from the plan kingdom. Grains such as barley, corn, and rice have less than half the protein of quinoa. This seeds that comes from a leafy green plant is also full of calcium, iron, and vitamins.

Cooking with quinoa is fast and easy. Try it in casseroles, soups, stews, stir-fries, or even as a side dish/cold salad. Check this recipe out from Rachel Ray.

I challenge you to try something new!!! Let me know what you think!!!

Quinoa can be found in most stores under the health foods section.

Herbed Quinoa Recipe - Every Day with Rachael Ray

Tuesday, July 27, 2010


There is a bad wrap about carbs in today's society.
Although we need carbs for energy it is definitely easy to go overboard!

Do you know what foods have carbs in them?
Each carb option has approx 12-15 grams of carbohydrate per serving.

1- Milk and yogurt
2- Fruit
3- Grains
4- Starchy Veggies (corn, peas, potatoes)
5- Sweets (cakes, cookies, etc..)
6- Alcohol

When dishing up your plate, use this modified IDAHO PLATE METHOD

1/2 plate non startchy veggies
1/4 plate lean protein (4-6oz)
1/4 plate carbohydrate (serving of fruit, grain, or milk/yogurt)

Thursday, July 22, 2010


When our days get crazy it seems like the first thing to go is our workout! No more excuses!!!Take 25 min. out of your day for yourself!
Here is a great website that offers ideas for QUICK, EFFECTIVE, FAT BURNING workouts. No equipment is needed!

Kiya puts together 8 different exercises doing each one for 3 rounds 90sec/60sec/30sec. (look under the video section to find weightless by Kiya workouts)

Kiya is an amazing person and an inspiration to many!

Checkout her website for workout ideas. Maybe you can even create your own 90/60/30 workout!

Here is one I put together! Try it out and let me know what you think!
1- Burpees
2- Squats with alt. knee lift
3- Leg lift R. side
4- Leg lift L. side
5- Plank (knee to opposite elbow, twist)
6- Alternating lunges
7- Punches to the sky (elbows in)
8- Bicycle crunches

* If you are really low on time or you are just getting back into shape choose 4-6 exercises using the 90/60/30 format. You will reach your goals in no time!

Wednesday, July 21, 2010

Greek Yogurt

There are many different types of Greek yogurt on the market but I always recommend CHOBANI. The sugar content is fairly low and the protein is higher than some other Greek yogurts!

Try Greek yogurt as a post workout snack. It not only has carbohydrates to replenish your energy stores, but it has a good source of protein to help build lean body mass.

Do you crave sweets/ice-cream at night? Try yogurt as a healthy sweet alternative. Add some nuts of granola for a little crunch.

Although Greek yogurt may be a little more expensive it is definitely worth it! Try stocking up when its on sale, or check out Costco for a deal. Remeber you are worth it!

Tuesday, July 20, 2010

Homemade Protein Bar Recipe

Eating snacks during the day can help control hunger levels preventing overeating at meal times or later in the day.
Making sure to eat small amounts during the day (every 3-4 hours). Just like a machine we need to fuel our bodies in order for them to burn/run efficiently.

Try these homemade protein bars as snacks or for a quick breakfast on the go. Be creative and mix up the recipe a bit. Let me know what you think and what new recipes you developed.

Homemade Protein Bar Recipe:
3 Cups Oatmeal ( Any variety, I used an apple cinnamon one that was good)
1/2 Cup Natural Peanut butter (Look for a PB without hydrogenated oils)
1 cup Skim Milk
4 Scoops Protein Powder (Whey protein is always a good choice)
Dash of cinnamon
Mix until a sticky batter is formed (may take a few minutes)
Spread into the bottom of a Pam-sprayed glass or metal cooking tray (spread until even)
Top/drizzle with sweetener of choice (stevia, agave, honey)
Refrigerate overnight and cut into bars


A New Start

When I first started going to school to become a dietitian I decided to make a mission statement for myself. "Dedicated to educating and motivating lifestyle change through diet and exercise."

Although daily I touch the lives of people in need and help them towards their fitness goals, I feel like I should to be doing something more with my talents. Sometimes I feel so small in this big world, but it is amazing how God puts someone in your life to MOTIVATE you!

After I got done teaching a fitness class a guy entered the room to finish up his workout. He asked me a question about classes offered. After talking for sometime we realized we had other things in common, such as acting/modeling. I started telling him about how I would love to be famous because I feel like I would be able to really make a difference promoting healthy lifestyle. He looked at me and simply said, you don't need to be famous to do that? DUH KRISTI! hahaha is just about how I felt. He ENCOURAGED me to start small so here I am. I want to use this blog to help MOTIVATE you! By not sharing my extensive knowledge of fitness and exercise with those who are health seekers I feel that I am giving up on opportunity. I got into this field not for myself but to help others! If there is anything I can do for you or if there is any nutrition/exercise topic you would like me to blog about please let me know. Lets all work together and MOTIVATE each other!

Visit anytime you need a little INSPIRATION to help you stay strong and MOTIVATED.

Do you have a story to share about how someone in your life has helped MOTIVATE and ENCOURAGE you?