YOU DO

Knowing You Have

Clean Eating Protein Bars

Clean Eating Protein Bars

Ingredients

• Protein Powder
• Brown Rice Flour
• Oats
• Sunflower Seeds
• Flax Seed/Meal
• Wheat Germ
• Greek Yogurt

Instructions

Spray 9x13" pan with canola cooking spray. Preheat oven to 350.

1 1/2c whey or soy protein powder (make sure there is no additional sugar added)
1/2c quinoa flour, spelt, brown rice, amaranth, millet, kamut...your choice, I use brown rice flour or spelt flour
2c rolled oats-not instant
1/2c sunflower seeds, raw
1/2c coarsely chopped flax seed or flax meal
1/2c wheat germ
3/4c coconut, dried unsweetened
1TB sea salt
1tsp cinnamon
1/4 tsp nutmeg
1/2c honey, agave nectar or sucanat
Mix all of this together in a large bowl.

In a separate bowl mix
1/4c unsweetened apple sauce
1/4c canned pumpkin
1/2c peanut butter (or any other natural nut butter, no sugar added)
2c greek yogurt (non-fat)
1/4c canola oil
2TB olive oil
1 tsp vanilla

Add both mixture together.

Add 3/4c dark chocolate (chopped), 1/2c dried cranberriers/raisins any other dried fruit of your choice. Mix well, I use my hands.

Place mixture into prepared pan. Press it down and even out the top. Bake on the middle rack for 15 mins. Remove from the oven, let cool and cut into bars (you pick the size). Place the cut bars on a sheet tray lined with a Silpat and bake again for another 15 mins. Transfer to cooling rack. Place in airtight container. I freeze them and stick in micro for 15 seconds when I would like to have one.

YIELD: 25-30 depending on the size you cut
PREPARATION TIME: 30 minutes
COOKING TIME: 30 minutes

http://eatcleandiet.com/the_kitchen_table/recipe/recipe.aspx?id=1209

Crockpot Oatmeal

Ingredients

1 cup  oats 

2 cups skim milk (or water)

1 Tbsp naturally sweetened apple sauce 

1/4 tsp. Salt 

1/2 tsp. Cinnamon 

1 C finely chopped apple 

1/2 cup raisins (optional) 

1/2 cup chopped walnuts or almonds (optional) 

Directions

Grease the inside of Crockpot. Put all ingredients inside Crockpot and mix well. Cover and cook on low for 8 to 9 hours. Stir before serving.

Make sure to check my other blog for several variations on what to put into your oats.

Another way :

1 cup of steel cut oats, use 4 1/2 cups water  Add what ever you like cook 8 hours on low of 4 on high.  

Enjoy,

Coach TIA 

Ironman Finsher

I am an Ironman finisher and pain was the word for the race.
My knee started acting up in the swim and my body reacted accordingly.
A long story (8+hours) but I pushed threw and I finished.
TIA
Ironman Finisher.

70.3 Ironman Accountability Week 23 RACE WEEK

70.3 Ironman Accountability 

Week 23 RACE WEEK

WK 23  
S: REST DAY 
M: S & R :45 Z2 (at :10, in 5x1 min PU @ 1 min jog) 
T: C:45 Z2 & R 0:15 Z2 
W S & C 1:00 Z2(at :15, in 5x1 PU@ 1 min spin) 
R: R :40 Z2 (at :10, in 5x1 min PU @ 1 min jog) 
F: C:15 Z1 - easy Bike safety Check & R :20 Z1 - easy (in a.m.) 
S: Easy 
SU: Race Race- Iornman Race 
Total Hrs: 5.3 (+R)

S 1.3 (+ R) C 2 (+ Race) R 2 (+ Race)

What I did: 

CARDIOVASCULAR EXERCISE FOR THE WEEK OF 6/3/2012 - 6/9/2012

EXERCISE MINUTES CALORIES BURNED  Rest  Rest Injection 1 1 RC miles 68 222 Swim lake 161/136 35 260  Rest  Rest   Short run   15 100  104 483

CARDIOVASCULAR EXERCISE FOR THE WEEK OF 6/10/2012 - 6/16/2012

EXERCISE MINUTES CALORIES BURNED  Race Ironman   720 4000  Rest  Rest  Rest  Rest  Rest  Rest 720 4000

Click link for :

Explaining Abbreviation for Iornman Training

TIA's Iornman Heart Rate Zones

Swim program 

Simple Look at Training for the Iornman

Let's Get Healthy,

Coach TIA 

Top 20 Healthy Food To Eat On A Budget

Top 20 Healthy Food To Eat On A Budget

1. Bags of dried beans
2. Eggs
3. Oats
4. Potatoes
5. Frozen fruit (no sugar added)
6. Frozen veggies 
7. Canned salmon
8. Canned crab-meat
9. Bagged brown rice
10. Whole wheat/ multi grain pasta
11. 100% whole wheat/ multi grain bread
12. Whole wheat flour
13. Fresh spinach
14. Frozen spinach
15. Canned albacore tuna
16. Home made marinara sauce
17. Wheat pita 
18. Edamame
19. Canned beans
20. Frozen boneless chicken

Let's Get Heatlhy!
Coach TIA 

Advantages of Workout in the Morning

Advantages of workout in the morning.

1. No excuses like "something came up", "I was really into the  TV show" " I had to work late" "the kids needed help" .... I could go on. I am sure you get the point. 

2. No one needs you if everyone is asleep.

3. The phone isn't going to ring and interrupt your workout. 

4. You are more likely to make exercise a habit and stay committed to it.  

5. Less distractions. 

6. You only have to take one shower, out on make and fix your hair once a day! (be green =-) 

7. You won't skip out on your workout because something better came along. (going out with friends) 

8. The boss isn't going to have any last minute things as you walk out the door, that causes you to miss your workout. 

9. Getting to the gym or running out side is so much better when it is less crowded   

10. You will feel awesome all day knowing you have accomplished the hardest thing of the day first.

11. Mornings smells amazing and it is so beautiful to watch the sun raise every morning.

12. Workout buddies have less excuses. 

13. NO one cares what you look like cuz' they just rolled out of bed too. 

14. You are more likely to choose healthier food 

15. You are more likely to make healthier life choices.  

Let's Get Healthy,

Coach TIA 

Actual Calories Burned During Top Body - Fitness Boot Camps

Calories Burned During Top Body - Fitness Boot Camps will all depends on how much you weigh, how tall you are and how hard you push. 


Here is
an example to look at. A man age 37 height 5' 9" with an average heart rate of 150 will burn 850+ calories a class.
A women age 40 height 5'7" with an average heart rate of 145 will burn 680+ calories.

Below are are my calorie burns for the last two weeks. Remember that I am coaching so I am not able to do the full work out because i need to stop and assist other boot campers. Yet my calorie burns are crazy good for me and it would be higher if I were able to work out the entire time. 

My body is super efficient so most all lady boot camp team members burn 250 - 400+ calories MORE than me and most men will burn 400 - 600 calories MORE than me. 

These were my calorie burns for the first 3 weeks of my Top Body- Fitness Boot Camp

Week 1

Monday 425 cal

Wednesday 465

Friday 580

Week 2 

Monday 452

Wednesday 403

Friday  469

Week 3

Monday 542

Wednesday 486

Friday  530

Looking forward to Burning Bootie Calories!
Let's Get Healthy,
Coach TIA

Why It's Good to Work Out First Thing in the Morning

Believe or not I am NOT a morning person. NOT NOT NOT!!!

My daughter; 12 years old; had to interview me for school. When we were done with the interview she had to answer a few homework questions relating to the interview. One question was "What did you learn about who you interviewed?" 

My daugter wrote ,"My mom doesn't like to get up early" My husband and I laughed and asked her what in the world made her think that I like to get up early. She said, "Because you do it every day to workout." I told her, "Yes, but it doesn't mean I LIKE to get up early. I just like to get my workout in early."

No, I am not a morning person but I am a morning workout person!  

Let's Get Healthy,

Coach TIA 

70.3 Ironman in Kansas June 10th 2012

2 months prep 6 months of training for the 70.3 Ironman in Kansas

1.2 mile swim / 56 mile bike / 13.1 mile run

This Sunday June 10. 

I pray my knee/leg holds up, I am free of injury, I don't panic in the swim and I finish strong.  

That's a lot to ask I know but 

Matt 19:26 says “With man this is impossible, but with God all

things are possible.”

Mark 9:24 “I do believe; help me overcome my unbelief!”

Feel the Power and strength and believe!!! NOW "Get After It" 

Brown rice California rolls

INGREDIENTS:

• 6 to 8 oz fresh crab (you can substitute with imitation crab meat but make sure it's 100% fish- no fillers)
• 2 cups medium-grain brown rice
• 1 avocado
• 1 cucumber
• 1/3 cup rice vinegar
• 2 packets Trivia (or any all natural sweeter)
• 1 tbsp sea salt
• 2 sheets nori (seaweed wraps)
• Sesame seeds, optional
• Wasabi paste, optional 
• Sesame seeds, optional 
• All Optionals ingredients are not included in the nutritional count. 

WHAT YOU'LL NEED to make the California Roll

• 1 bamboo mat
• 1 sharp kitchen knife 
• bowl of water

INSTRUCTIONS for Ingredients:

1. Cook rice according to the package. While rice is cooking cut up the crab, peel and julienne the cucumber then thinly slice the avocado.
2. Over medium heat, warm vinegar then add Trivia and sea salt. Do not boil. Vinegar mixture is done when all the ingredients have dissolved.
3. Transfer hot rice to a large mixing bowl and fold in vinegar mixture (for each cup of cooked rice add 1 tbsp ). Don't stir fold in mixture only or the rice will get mushy. Let rice cool to room temperature.

INSTRUCTIONS: How to make the California Roll.

1. Cover your bamboo mat with Saran wrap. 
2. Place nori sheet shinny side down on bamboo mat. 
3. Pour a small bowl of water into a bowl for dipping your fingers in it. Then the rice won't stick to your fingers.
4. Grab a small pulmful (not handful) around 1/4 cup of rice and spread it on the seaweed, semi-firmly but do not mash it down. Cover the nori completely  with a thin layer. 
5. Now turn the seaweed  over to the other side, so the non-rice side is up and the rice side is on the bottom. IF when you turning your sheet over you find your rice is not sticking then don't flip and proceed with ride side facing up and follow the following instructions. 
6. Optional - Spread a thin layer Wasabi paste 2 inches from the bottom  horizontally. 
7. On top of Wasabi add 2 slices of avocado and cucumber 2 inches from the bottom of the nori,  parallel in length. 
8. Add crab meat make sure that all is even in height; this is important when you begin to roll.
9. Now your ready to roll. Start rolling the nori with the side closest to you to start the roll. Then start rolling the bamboo mat away from you into a circle/roll. Don't squash the items in the roll just make sure that it's tight, even in size, and firm.
10. Optional: Roll your roll over some sesame seeds. 
11. Take a knife and wet it. Cut the roll in half , then cut those is half, then cut those in half you get the point.  Until you get 8 equal pieces.

 This makes 4 rolls Nutrients per 1 roll (8 pieces):
Calories: 230, Total Fat: 8 g, Sat. Fat: 1 g, Carbs: 28 g, Fiber: 5 g, Sugars: 1 g, Protein: 13 g, Sodium: 190 mg, Cholesterol: 30 mg

Let's Get Healthy,
Coach TIA 

CPR and First Aid Class June 8th

NEXT CLASS 
June 8th in O'Fallon IL area

CPR Instructor

I can help you with your CPR/FirstAid needs

http://lifeactioncprtraining.blogspot.com/

EMAIL

     
• Training in STL Meto area and STL Metro East area.


• At you business, near by public facility (library) or my office. 
  
  Advanced Level First Aid, CPR, and AED 
  Automated External Defibrillator 
  BLAST - Babysitting course
  Bloodborne Pathogens 
  Boy Scouts of America Wilderness First Aid  
  CPR and AED 
  First Aid Only 
  Fleet Driver Safety 
  Healthcare Provider CPR 
  Oxygen Administration 
  Pet First Aid 
  Sport First Aid 
  Standard Level First Aid, CPR, and AED 
  Wilderness First Aid 
  and more
  
  $

Healthy Weight Management and Lifestyle information such as:
Teaching the "USDA Choose My Plate" guidelines 
Healthy Meal Planing 
How to Live a Healthy Lifestyle
How to Teach Children How to Live a Healthy Lifestyle 
Physical Fitness for Children 
Operation FitKids 
How to fight Obesity In Children 
Teach Children to Love to Move 
Family Friendly Eating 
Kids in Motion 
and more

• 45- $55 for CPR/AED 1st aid Rectification 
  $60 - $70 for new CPR/AED 1st aid Certification

• Participants get paper certifications.

(cost is dependent on location)

Let's Get Healthy .... and Train to save a life!
Coach TIA

Answering Emails Jenn

Answering Emails,
email:
I got the info for the WebMD site off your information. I haave a healthy BMI but my waist is right on the edge. Should I do more crunches? I've never really liked doing them but I just started doing the bicycle crunches they're not too bad.

answer:
Nutrition and high heart rate (aka. cardio workouts) are the only things that will get rid of that extra belly fat. We can't really do spot body weight loss training. Bummer...I know.

We can do stop strength training. However, if you want to SEE the ripped abs you built by strength training, you will need to lose the belly fat on top of the abs. Coach TIA

So Long