His & Her Fitness Newsletter
November 2017
Volume 8, Issue #11
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Congrats!
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H&H member Jim Rochel placed 5th at the Iron Horse Golf Association Year End Results! He credits Rob Crane with his improved strength
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Christina's Corner
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BUSY BUSY BUSY!
This is the time of year where the H&H family really values their health while coworkers, family and friends are not proactive about health and likely feeling tired and sick.
H&H fit fam is going in with a plan! Get with your trainers and listen to how we can work as a team! DON'T go to parties and nibble. Have a small plate and that's it! If you make the choice to have adult drinks, hydrate and make sure to get back on the plan.
This can be a time of year with increased depression so do the things that make you feel good. Cardio can be increased or if you are doing it already just don't skip it!
Use your team of trainers to help encourage and keep you accountable. Excuses are like belly buttons, everyone has one! When we have an excuse we are missing out.
The average person can gain 10-15 pounds this time of year without a proactive mindful mindset. If you are on a weight loss plan, BE A LOSER this holiday season. If you are where you want to be, maintain, DON'T GAIN!
Christina Larson
Owner / Trainer MCPT-PFI / ON and ABB Sponsored Athlete
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Christina's Kitchen
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Soup Series from Terrilyn!
Stuffed Pepper Soup
20oz of 97% or 99% lean ground turkey
1 small white onion, finely diced
2-3 cloves of garlic, minced
1 tbsp olive oil
1 small red and 1 small yellow bell pepper, thinly diced
1 28oz can of no salt added petite diced tomatoes
1 small can of no salt added tomato sauce
2-3 cups of reduced sodium chicken broth (more for thinner soup, less for thicker)
Salt and pepper to taste
Brown rice, steamed
Directions: Saute garlic and onion in olive oil on low heat. Add turkey and cook until browned. Add diced bell peppers and saute 3-5 minutes until peppers are soft. Add remaining ingredients (except rice) and simmer on low for 30 minutes (the longer you simmer, the better the flavor). Top each serving with 1/4 to 1/2 cup of brown rice. Makes 6 servings.
Santa Fe Chicken Soup (out of Eating for Life Cookbook)
1/3 c Brown Rice, medium grain
4 portions Chicken Breast (about a pound) sliced
1 Lime half
2 tsp Taco Seasoning (dry)
6 Corn Tortillas
4 TBSP Olive Oil
1 clove Garlic
1/2 cup chopped Onions
1 can (4 oz) Green Chili Peppers
4 TBSP Salsa
1/4 cup fat-free Sour Cream (optional)
2 TBSP Cilantro chopped
Directions:
1. Cook brown rice according to its package directions. While the rice is cooking, place chicken breasts in a shallow dish; cover with lime juice and lightly coat both sides with taco seasoning. Then place chicken on a hot grill and cook for approximately 6 minutes on each side. Let the chicken cool slightly, then cut it into strips and set aside.
2. Preheat oven to 350 degrees and cut corn tortillas into 1/2 inch strips, then place them on a baking sheet. Bake for about 15 minutes or until they are crispy, then set aside.
3. While the tortilla strips are baking, heat olive oil in a large pot over medium heat. Add garlic and onions, saute until the onion is transparent (about 8 minutes).
4. Add cooked rice to the pot and saute for 3 minutes. Add green chilies for 2 minutes. Then pour fat free chicken broth into the mixture and bring it to a boil. Add sliced chicken and reduce heat to low. Simmer for about 25 minutes.
5. Place a few baked tortilla strips in the bottom of the bowls and spoon about a fourth of the soup into each bowl. Garnish each bowl with a few more tortilla strips, a spoonful of salsa, fat free sour cream and cilantro. Serves 4 people.
Enjoy!
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In the News
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Amazing #8_weeks_to_greatness friend and inspiration Meredith shares how she feels being proactive about her health on KCTV5
Click to see the story HERE
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Firsthand Foundation Masquerade Ball
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H&H was represented at the 2017 Masquerade Ball: Bond. It was an extraordinary night which will improve the health status of children and families around the globe.
Thank you for making a difference and helping to raise $650,000 and carrying on the First Hand legacy!
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Save the Date
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November 25 - H&H Holiday party. Come and go as you please. No spandex allowed! DJ 6-9pm. Silent auction proceeds go to NFL Alumni "Caring for Kids". Entertainment by Quixotic starting at 7:30pm & Chiefs Hall of Famer Ed Buddy. Pita Blue is serving food & drinks provided for H&H!
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Team Member of the Month
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Terrilyn Schmanke
It's an honor to be recognized as team member of the month. Thank you to the H&H training team and awesome clients who push me every day to be my best!
With the holidays upon us, it's important to be mindful of your goals. Many people use the holidays and general busyness of November and December as an excuse to over-indulge. There will be many family reunions, social engagements and holidays to celebrate and you cannot afford to go off the rails for each special date marked on your calendar. So many people use the excuse of "it'll be my new year's resolution to lose weight"...but seriously who REALLY wants to go into a shiny new year feeling sluggish and carrying extra pounds?
Look to your trainers to guide you. If you're traveling, we can give you ideas on how to keep up with your workouts. If you're unmotivated by the early darkness and cooler temperatures, we can stoke your motivational fire. And in case you haven't noticed, one of my favorite things is to cook healthy yet delicious food. Tasty Tuesday is one place to get great healthy options for eating, but honestly all you have to do is ask me and I will gladly help you modify your favorite recipes to make them compatible with your overall health and fitness goals. It's what I LOVE to do!
So, don't let the holidays rob you of the progress you have spent the rest of the year making. Rather, pick the really special occasions to indulge and stay on track the rest of the time. Your body, mental and emotional health will thank you come 2018 when you enter the new year feeling better than the last!! Happy holidays, family!
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Client of the Month
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Marlo Bratton
At 50 years old, I thought I had tried everything and really believed that I would be overweight for the rest of my life. I was convinced there was something wrong with me or that I just had bad genetics. Although I ate pretty well and exercised often, I really could not lose weight. About a year ago, I entered the eight weeks to greatness competition and it seriously changed my life. I have finally learned the right way to eat and exercise, and, as a result, I am down 35 pounds and am stronger, healthier, happier and more confident than ever!
However, it isn't a quick fix-it really is a lifestyle. Having the H&H team is a game changer! Christina helped 'kick my tail into gear' and Terrilyn keeps me on track with twice weekly training and once weekly weigh-ins. The accountability is HUGE for me! As if that weren't enough, now I train with 3 of my best friends! Tell your story, encourage others to be the best version of you because you never know how you could positively influence others! I'm so grateful for H&H and their commitment to all of us! |
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