Category Archives: free fitness coaching

Best of Chalene Month!

It’s another Fit Club Tuesday!  I love Tuesday’s when we get together to exercise and share health and fitness tips!  It’s so much fun to sweat together!

This month we are doing the BEST of Chalene!!!  Last week was TurboFire and this week will be ChaLEAN Extreme Burn it off!  and Recharge!  Can’t wait!

If you are in the area, please check out my Fit Club!  6:30 PM at my house, see you there!

I’m still doing the ChaLEAN Extreme/TurboFire rotation.  This is the best of both worlds.  Weights and Turbo!  My dream workout!  Have you found your “soul mate” workout?  I tell you it makes a huge difference when you do. I can’t wait to do my workout, look forward to it and I get upset if I miss one!

If you are looking for free fitness coaching, accountability, motivation and a chance to win fun prizes for working out, please sign up for your free account on my website

Fit Club Recipe:

I had a GREAT strawberry salad yesterday and decided to look for a recipe similar to share with you all.  I found this one in my cookbook collection:

Spinach and Strawberry Salad – Paula Deen (Paula Deen Celebrates)

1 10-12 oz pkg baby spinach, washed and dried
1/4 cup sliced almonds, toasted
1 pint strawberries, hulled and quartered
1/2 med cucumber, peeled, seeded and finely diced

Dressing:
1 tbsp fresh lemon juice
2 tbsp white wine vinegar
1/3 c sugar
1 tbsp vegetable oil
1 tsp poppy seeds

1.  In a large salad bowl, toss together the spinach, almonds, strawberries and cucumber.  In a small glass dish or jar with a tight fitting lid, combine the emon juice, vinegar, sugar, oil and poppy seeds.  Whisk in the glass dish or shake if using a jar.

2. Dress the salad right before serving.

Serves 8-10

Discussion:  Have you found your soulmate workout yet?  If so, what is it?

Super Saturday

We had a BLAST at the Beachbody National Super Saturday Event today! 

I hosted this event with Leah Redling and we shared the info from corporate.

Then we got to the workout!  TurboFire HIIT 20!  We had sweat rolling and just had a great time!

I showed the modified moves and Leah got down to business!

 After the workout we tasted Shakeology ( Lemonana and PB&J) and just enjoyed visiting with other friends that are ready to help end the trend of obesity in our nation!

I can’t wait for our next quarterly event!  Tentatively scheduled for June.  Hope you can make it to the next one!  It’s sure to be another GREAT time!
If you want to get started on your own journey to better health, remember I offer free fitness coaching at my website:  Missouri Fit Club and am on facebook and twitter Let’s get healthy together!

Discussion:  Do you have a success partner?  Do you think you need one?  Do you find you push yourself more when you know you are going to have to be accountable to someone else?

April, I’m no Fool, Challenge!

l I’m a little behind in getting this month’s challenge started, but it is underway – TODAY!

Here are the deets:

First of all, this challenge is being held on my Missouri Fit Club group page on facebook.  It is a closed group, so if you want to participate let me know or friend me on facebook and I’ll get you added to the group.  Since it is a closed group, only the members of our group can see the posts.  Also, we are here to help and motivate each other, there is no judging or being mean!  It’s a positive place only!

April I’m no Fool Challenge rules:

We all know what we need to do, but sometimes we need a little push and motivation from our friends!

1) Must workout 6 days per week – can be any workout, prefer one day to be yoga or stretch but not necessary

2) Eat clean, avoid processed foods, eat 5-6 servings of fruits and veggies, no more than 2 alcoholic beverages per week – post your meals on the group page daily/weekly

3) Drink water – atleast 64 oz per day

4) take your before/after measurements and photos (you don’t have to post them on the group page,  but post your results at the end of the month!)

5) Put your money where your mouth is, decide to complete the challenge. Put up $20. If you complete the challenge, you keep your money, if you don’t complete the challenge then you donate it to your favorite charity! Either you can have a nice treat for yourself or help someone else out! Everybody wins!

I put my $20 on my fridge in hopes that it will keep me from mindlessly eating and remember what I am working for!

So, who is in.  Today is Day 1, 27 days of exercising and eating right will definitely get you good, healthy habits to take into May and the dreaded swimsuit season!!

Discussion:  Do you find you do better if in a Challenge?  Do you prefer to have group support and accountability?

a recipe for popcorn?

It’s another Tuesday and that means another Fit Club night!  I love these nights, it is a time to get together with friends and workout.  Nothing better than that!!! 

We are still at my house for now.  I am looking for another location, but luckily, the basement is a great place to hold these workouts! 

We are doing Rev Abs!  I like these workouts, Bret Hoebel is a great trainer and he’s easy on the eyes as well!!  That makes it even more fun!

I am hooked on popcorn these days.  It’s a great snack and since I have a hard time getting all my B12 in, I have been sprinkling it with nutritional yeast.  YUM!

Pop your popcorn your favorite way, but keep in mind that air-popping is the healthiest option.  If you are using the microwave, put your popcorn in a brown paper bag and pop.  It works great!

When you pull the popcorn out, put in bowl and sprinkle with nutritional yeast (you can use Earth Balance or olive oil if you want).  I also like to use Garlic Gold or Parma Chipotle.

Enjoy!!!

Healthy Habits!

boIt is so good to be home, getting back into a routine and back to my good health habits!

Brian and I enjoyed our walks every day on vacation, so we have decided to continue those now that we are home.  We walked first thing this morning (wishing we were still walking on the beach) and then had our shake and after a little digesting, I did my TurboFire/ChaLEAN workout for the day.  Stretch 40. This is JUST what I needed today. My body is so tight and a little sore from all the sitting we did over the last two days in the car!

So, my new routine is as follows:

1)  Walking with Brian once or twice per day.  This will help me to get my steps in daily as well as having the best walking partner!!

2)  Following the TurboFire/ ChaLEAN Extreme workout routine.  This will allow me to get the best of both worlds – cardio and weight training!  I need weights back in my life!

Chalene Johnson inspires me!  I need that positivity in my life!!

3)  Eat clean.  I will be focusing on veggies and fruits.  Atleast one Shakeology per day and hopefully a green drink per day as well.  No processed foods, less eating out, less alcohol.

4)  Move – I need to move more thoughout the day.  I think the plan I have is going to work!!

I am so ready to establish my new healthy habits!  If you want to join in with me, please feel free.  Sign up for a free account (if you don’t already have one) at my website and then we can get you started on the right foot!  Free Fitness Coaching?, yes please!!!

Discussion:  Do you have a plan in place?  I really think that makes all the difference in the world!

Rev up your abs! Fit Club Tuesday!

Wow, it’s March already!  It’s been such a busy Feb that it seems to me it just flew by!

The weather here in Feb was CRAZY, 20+ inches of snow, cold, 70 degree days and tornado warnings.  Nothing like living in Missouri.  You get all kinds of weather, usually in the same week!

With a new month, comes a new challenge,  be sure to hop on over to the message boards and check out the March – be blessed challenge!  We are thankful for all things in our lives…..  We have all kinds of topics on the boards, post away!  I love to get good conversations going!!

Fit Club Tuesday!

A few changes are happening at fit club!  We are NOT at the Community Center anymore, for now, we are back at my house. This is just until I find a new location!!!

Tonight’s workout is REV ABS!  Brett Hoebel is the newest Biggest Loser Trainer and we have his Beachbody workout for March!  This is a good workout and you will get results!  I am on week 2 of the workout and am enjoying it!!

RevAbs™ – Your 90-Day Ab Solution

Rev it up with RevAbs™. This brand-new ab system is specifically designed to burn off the fat and give you a six-pack in just 90 days. Trainer Brett Hoebel teaches you to work your abs from six different angles, and to engage your abdominal muscles throughout your entire workout.

Here’s what you get:

9 Workouts on 7 DVDs:

Abcentrics and How To Capoeira. Rev up your results by firing your abs throughout every workout, and learn Capoeira moves for full-body fat burning. (Approx. 35 min.)

Fire Up Your Abs. Calorie-scorching cardio combined with Brett’s Six-Pack, the ab circuit that works your core from 6 different angles. (Approx. 40 min.)

Power Intervals. High-intensity cardio with intervals of lower-body resistance moves designed to rev up your metabolism, melt belly fat, sculpt lean legs, firm the glutes, and work your abs—all at the same time. (Approx. 30 min.)

Total Strength. Works all your muscles to build a lean, hard body and get rid of ab flab. (Approx. 45 min.)

Mercy Abs. The mightiest little ab workout you’ll ever experience. (Approx. 15 min.)

Fat-Burning Abs. A fired-up routine of new ab and cardio combinations that burn fat fast. (Approx. 40 min.)

Power Intervals 2. Even more revved-up cardio and lower-body resistance moves to firm your booty and torch belly fat. (Approx. 30 min.)

Strength & Endurance. Build definition in your abs and everywhere else for a rock-hard body to match your rock-hard core. (Approx. 30 min.)

Merciless Abs. A fast and efficient shredding routine that makes your abs pop. (Approx. 15 min.)

You also get these tools:

RevGuide, filled with Brett’s personal training tips and motivational secrets

Nutrition Guide, developed by a nutritionist with complete, customizable meal plans to fuel your body while losing fat

RevAbs Wall Calendar, which lets you know exactly what to do throughout the program, and helps you stay motivated by tracking your progress

Plus, get these 4 FREE bonus gifts to keep you motivated:

Rev It Up Cardio, an extra workout DVD with more fat-burning Capoeira moves

Anytime, Anywhere Abs, a guide to working your abdominals when you’re away from home

Professional Fat Caliper, to measure your body fat before and after your RevAbs transformation

Plus FREE Online Support, to get 24-hour access to the RevAbs Web site, where you can chat with Brett and other fitness experts, and meet other RevAbs customers.

30-Day Money-Back Guarantee

Since it is National Pancake Day today, here is a recipe for healthy pancakes:

Blueberry Pancakes – Dr. Neal Barnard The Get Healthy, Go Vegan cookbook

2/3 cup all purpose flour
1/4 tsp salt
2 tsp baking powder
2/3 cup plus 1 tbsp soy milk
1/2 cup fresh blueberries
vegetable oil cooking spry

1.  Mix the flour, salt and baking powder in a metal bowl.  Add the soy milk to dry ingredients and mix until wel combined.  Stir in the blueberries

2.  Spray a skillet with cooking spray nd warm over medium heat.

3.  Using a 1/3 cup measuring cup, pour the batter into skillet.  When the top bubbles and is mostly firm, flip pancakes over and cook for another 1 – 1 1/2 mins.  Repeat with the rest of the batter, if you are not able to fit all four pancakes in the same skillet.

Top with pure maple syrup!!  YUM!  Enjoy!

Discussion:  Are you watching this season of The Biggest Loser?  What do you think about the new trainers?

Fit Club and Birthday Celebrations!

Fit Club Tuesday is here again!  It’s the last one for Feb, so that means the last of the Slim Series workouts tonight  These workouts have been fun and they are truly effective workouts!  7 PM at the CJ Community Center!  Remember, there is no charge for the class, come on in and let’s have fun getting fit together!  If you are not local, please sign up for a free account or a club membership and let me coach you to your BEST HEALTH YET!!!  I offer free fitness coaching and would LOVE to help you!

We had a blast at the birthday party last night.  The kids were all there, they were all chatty and laughing.  Madelyn was showing us all her “tricks”.  She was laughing so hard….  I love that!   But, by the time I pulled the camera out, she was D.O.N.E. done!  Ready to go home to bed!  She was telling everyone “BYE” in her loud voice before her parents even mentioned leaving!

Uncle Jake and Mads watching Special Agent Oso!

Aunt Lauren and Mads on the comfy couch!

Not so thrilled with having her picture with the birthday boy, Grumpy!

Please, just hurry up with the pictures…..

Meredith, Chase and Nick

there might be something in your teeth Brian!

The birthday boy and the family!

Food was great – spaghetti and meatballs ( I had spaghetti and mushrooms) and the apple cobbler turned out wonderful!!

Discussion:  Do you prefer your family birthday celebrations at home or do you go out for them?