Monthly Archives: March 2014

26 03, 2014

April – Scales are for Fish

March 26th, 2014|Fitness n' Fuel|Comments Off on April – Scales are for Fish

This month we want you take a break from the scale and realize that you can get creative with your workouts. It’s about quality of time not quantity.  Check out our video for variations of squats, push ups, lunges and some core favorites and YOU choose your cardio intervals for a calorie blasting metabolism boosting workout that will take less than 30 minutes from warm up to cool down.

Each set will consist of 20 reps of the following body weight strength moves. Choose any variation you like. After each set, do 2 minutes of cardio at a moderate to high intensity. Chose one of our suggestions or get creative. Just make sure you get that heart rate up!

Push ups

2 mins cardio: stairs, jump rope, jacks, laps, jog, hills

Repeat the circuit 4-5 times. You can mix up the variations to keep the format fresh and keep your body guessing. Enjoy!

18 03, 2014

Common Pitfalls of Dieting for an Event

March 18th, 2014|Nutrition|2 Comments


Diets that severely restrict caloric intake may offer results, but they trigger a “starvation response” in which the body slows down its metabolic rate to conserve energy.  Once the goal weight is reached and normal eating resumes, the body gains weight even faster because it requires fewer calories just to maintain normal body functions.

In addition, rapid weight loss results in the loss of large amounts of glycogen, water, minerals, and muscle and organ protein.  These undesirable losses of lean body mass are coupled with only minimal losses in fat.

Yo-yo dieting has a similar effect.  The more weight we lose, regain and lose again, the more muscle tissue we lose.  The loss of muscle tissue is responsible for lowering our metabolic rate.

Cutting out carbohydrates

Carbohydrates are the bodies most needed fuel for energy and provide glucose which is the only fuel your brain functions on.  Carbohydrates are in grains, vegetables, fruits and dairy products.  Cutting out these food groups causes a severe deficit in nutrient (vitamin and mineral) intake.  Not to mention the first time you decide to have carbohydrates in your diet you will regain the weight.  Why because carbohydrates hold on to water and that is what you lose when you cut them out.

My advice: stick to only whole intact grains and no refined or enriched.

Skipping Meals

Eating frequently throughout the day (3 small meals and 2-3 snacks) will stimulate your metabolism. Skipping meals (including breakfast) can decrease your metabolism.

Skipping meals usually turns into eating more at the end of  the day.  The afternoon crash.  If you are consistently starving in the afternoon and evening you are not fueling (eating enough during the day)

Crash or Fad Diet

If you have decided to lose weight, there is no “jump start”.  There will only be the starvation  response as mentioned above.  Overall most diets offer a plan that isn’t realistic to your life, your preferences, your schedule or cooking abilities.  If you cannot adapt to your new style of eating for the long-term, any results you see will not be maintainable.  Our body loves consistency

18 03, 2014

Weight Maintenance

March 18th, 2014|Nutrition|1 Comment

When we begin to follow a diet or make a lifestyle change, we often are looking at the immediate future: how many calories am I eating? Can I eat that? What do I do when I get hungry? How do I handle the grocery store? Etc. What we don’t always think about is what happens when we meet our goal. How do we do the hardest thing: maintain?

The structure of a diet or lifestyle change is fairly simple: reduce your overall intake of food (decrease calories), increase your energy output (exercise), and make smarter food choices. The structure of the maintenance phase is quite different, mainly due to the fact that there is no set “structure.” Once an individual reaches their desired weight or size, then the basic theory would be to continue with the diet/lifestyle change that you have going at that point in time.

But life isn’t that easy, is it? There are parties, weddings, holidays, work lunches… plenty of opportunities so sabotage your success and get you back on the track to weight gain. Things that you might have avoided before during your diet/lifestyle plan (such as skipping the break room snack table or sharing some of the kids afternoon snacks) suddenly become “ok” since you have worked so hard and deserve a reward. Do you deserve a reward? Definitely! We cannot go through life restricting and analyzing everything we eat and every situation that comes up. But remember, each reward can add up if you celebrate with one to multiple times per day.

The main tricks to maintenance are the following:

  1. Mindfulness. Be mindful of how you feel when you reach your goal. Do you feel strong? Healthy? Energized? Try to remember those feelings of health and well being. This is why you want to stay healthy – to be more confident, positive, and strong for yourself, friends, and family.
  2. Once you find the routine that brings you to your healthy weight – keep it! You were able to succeed with your weight loss by choosing certain foods and keeping up exercise. If you take those components out and return to your original routine, then you will end up where you started. Not to mention frustrated.
  3. Allow for ebbs and flows. Checking the scale can be helpful, but don’t let it take control of you. Yes there will be times when you weigh more. Yes there will be times when you weigh less. That is life! What is important is that you allow your maintenance weight and size to stay within a range that you feel is both realistic and maintainable. You will not always stay at one number on the scale – that would make life too easy.

Sometimes a diet or lifestyle change can put blinders up where we only see our end goal. Once we reach that, we need to take the blinders off and see that life is going to continue… with challenges and unplanned events along the way. Try to keep the healthful habits you made – eating more fruits, vegetables, lean protein, nuts, seeds, and less processed food and added sugar – as best you can each day and you will be successful!

This blog was inspired by the following article:  After I reach my weight-loss goal, how much food can I add back to my diet? (By Leslie Beck, Dietitian/Canada)

12 03, 2014

Trail Mix Energy Bites

March 12th, 2014|Recipe|Comments Off on Trail Mix Energy Bites


–        ½ c. peanut butter

–        ½ c. chocolate chips

–        ½ c. almonds

–        ½ c. chopped pretzels

–        1/3 c. honey

–        1/3 c. raisins or dried berries

–        1 c. rice puff cereal or old-fashioned oats

–        1 T. flaxseed (optional)



  1.  Mix all ingredients together in a large bowl until evenly coated.
  2. Refrigerate for 2 hours. (This step is important, it makes them easy to shape)
  3. Removes and shape into 1” balls or press into the bottom of a parchment-lined baking pan to make granola bars.
  4. Enjoy immediately or refrigerate for up to 2 weeks.



Change any of these ingredients to what you like! An example would be replacing or adding chia seeds in addition to flax.

Add ½ T of vanilla extract to tone down the peanut butter flavor.

12 03, 2014

Baked Tilapia with Peach Mango Salsa

March 12th, 2014|Recipe|Comments Off on Baked Tilapia with Peach Mango Salsa

Tilapia Ingredients:

–          4 tilapia filets

–          2 garlic

–          Salt, to taste

–           T. olive oil

–          Fresh lemon, cut in half

–          1/8 t. black pepper

–          ¾ t. salt

–          1 T. parsley


  1. Preheat oven to 400 F.
  2. Place tilapia filets in glass baking dish.
  3. Combine seasonings in bowl with oil & stir to distribute evenly. Brush onto filets.
  4. Squeeze lemon juice onto filets.
  5. Bake in oven until fish becomes opaque or flakes easily with a fork (about 10-15 minutes).


Salsa Ingredients:

–          3 mangos

–          3 peaches

–          2 tomatoes

–          ½ red onion

–          ¼ c. chopped cilantro

–          1 clove


  1. Peel and chop mangos and onion. Chop peaches & tomatoes.
  2. Mince garlic.
  3. Combine in large bowl. Mix to distribute evenly. Add salt as desired.
  4. Serve with baked tilapia.

Tip: Salsa tastes best when made the night before.

12 03, 2014

Scales are for Fish

March 12th, 2014|Nutrition|Comments Off on Scales are for Fish

Welp, there it is again… another number I am disappointed with.  I just don’t understand; I kicked butt at the gym this week and I know I ate healthy too. I was feeling great until I saw the number that indicated I haven’t lost a pound this week. What a wasted effort.

Weight is just a number that cannot define how healthy you are, nor define your worth. Weight is just one measurement used to assess health status and without any other data, it doesn’t tell  a thing. So why does it mean something to you?

A better picture of health status would include measurements of body composition, circumference, and blood pressure.  These measurements could tell you what actually makes up the weight and if how much you weigh is healthy for you because every BODY is different.

Your body shape and size are impacted by a variety of factors that most we cannot control:

  • Genetics
  • Cultural influences
  • Gender
  • Age
  •  Environment
  • Dieting
  • Body composition
  • Activity

Sometimes we try to control our calories or foods we eat by following diets but these are more games of numbers.  Counting calories and dieting doesn’t work because they are very restrictive habits and don’t teach you how to make healthy food choices a part of your permanent lifestyle.

Following a diet and/or cutting your calories can actually be harmful to your body. Don’t let yourself miss out on things you love! There is so much more to food than calories and there are no “good” or “bad” foods.  Eating a variety of foods will provide you with a balance of all the nutrients that your body needs to be healthy.  Be mindful of what you eat but be open to enjoying the foods you love. Doing this will help you feel fit and find happiness which is a much better indicator of health; both mentally and physically. Remember, you are more than a number! Throw away the scale because scales are for fish!

5 03, 2014

10 Foods/Behaviors that Make You Hungrier

March 5th, 2014|Nutrition|1 Comment

1. Dehydration – lack of fluids is often misconstrued as hunger.  Stay hydrated.

2. Lack of Sleep – if you don’t get enough energy from sleep where does our body want energy from?…… Food!

3. Refined carbohydrates – they are digested quickly and therefore leave us hungry shortly after eating them.  At least pair it with a protein or fat and shoot for whole grains most of the time.

4. Alcohol – lowers blood sugar = makes us hungrier.  Hydrate while consuming alcohol

5. Sodium/MSG – causes a hydration shift in the body. Consume natural foods and add flavor with spices and herbs

6. Crunchy Snack Foods – they are made to make us want more.  The body often doesn’t sense that we ate them because they are dissolved in our mouth very quickly. Therefore, leaving us more hungry and wanting more.

7. Artificial Sweeteners – typically do not have energy (calories or nutrients) coming in with them.  This can result in blood sugar being lower and we will want to eat more.

8. Skipping meals – the longer you go without eating, the more likely you are to overeat.

9. Caffeine – short-term can suppress appetite but overall lowers blood sugar and we want to eat more.  Again hydrate and eat consistently

10. Dieting – under consuming what our body needs overall will put your body into starvation mode. Not to mention the depravation you feel.  Eat healthy, watch your portions and be active. Do not diet!.