Healthy Summer Recipe. Fast- Easy- and Fun!

 Try this fun summer recipe I found on eatingwell.com! I love this site. Such interesting recipes to try this summer! =)

Ingredients

• 2 cups water
• 3/4 teaspoon salt, divided
• 1 cup quinoa, rinsed well (see Tip)
• 1/4 cup lemon juice
• 3 tablespoons extra-virgin olive oil
• 2 small cloves garlic, minced
• 1/4 teaspoon freshly ground pepper
• 1 6- or 8-ounce package baked smoked tofu, (see Tip), diced
• 1 small yellow bell pepper, diced
• 1 cup grape tomatoes, halved
• 1 cup diced cucumber
• 1/2 cup chopped fresh parsley
• 1/2 cup chopped fresh mint

Preparation

1. Bring water and 1/2 teaspoon salt to a boil in a medium saucepan. Add quinoa and return to a boil. Reduce to a simmer, cover and cook until the water has been absorbed, 15 to 20 minutes. Spread the quinoa on a baking sheet to cool for 10 minutes.
2. Meanwhile, whisk lemon juice, oil, garlic, the remaining 1/4 teaspoon salt and pepper in a large bowl. Add the cooled quinoa, tofu, bell pepper, tomatoes, cucumber, parsley and mint; toss well to combine.

Tips & Notes

• Make Ahead Tip: Store in an airtight container in the fridge for up to 1 day.

• Tips: Quinoa is a delicately flavored, protein-rich grain. Rinsing removes any residue of saponin, quinoa's natural, bitter protective covering. Find it in natural-foods stores and the natural-foods sections of many supermarkets.
• Precooked “baked tofu” is firmer than water-packed tofu and comes in a wide variety of flavors. You might also like flavored baked tofu on a sandwich or in a stir-fry.

Nutrition

Per serving: 228 calories; 10 g fat ( 1 g sat , 6 g mono ); 0 mg cholesterol; 26 g carbohydrates; 0 g added sugars; 9 g protein; 4 g fiber; 376 mg sodium; 418 mg potassium.
Nutrition Bonus: Vitamin C (80% daily value), Iron (25% dv), Vitamin A (20% dv), Magnesium (19% dv).

"An Oldie - But a Goodie" Treadmill 10-5 Hill Workout!

Hey everyone! I wanted to share one of my favorite treadmill workouts. This is a great routine to try to squeze out in the morning or when you are at a loss for "ideas".  Everytime my clients or myself do this routine - we sweat buckets! If done straight through and with a good intensity, you should feel this one! =)

(remember all treadmills vary. Sometimes the machines I use at the rec vary 4 speeds different than the ones at cross fit in Rushville so If it feels too easy, up it or drop the intensity if it is too hard)

-5 min warm up walk.. however, keep it brisk. 4.5-4.9 pace
-10 min @ 6.3 working into 6.5
-30 sec sprint at 9.3 (or whatever best fits your level)
-30 sec sprint @ 9.3
-30 sec sprint @ 9.3
(rest in between these sprints but try to go into the next as soon as you feel you can.)
-10 min @ 6.5..working into 6.7-6.8 by end
-30 sec hill run..inclines vary but I had the rec center treadmill  @ 15. Just make it a hard incline and set the speed between 7.3-7.6 (or whatever works best for you)
-30 sec hill walk..keeping walking speed brisk between 4.5-5.0
-30 sec hill run (same criteria as prev. hill run
(rest in between each of these by walking and taking the incline down but get into the next climb as soon as you can!)
-5 min run doing the following
*1 min @ 6.8
*1 min @ 6.9
*1 min @ 7.0
*1 min @ 7.1
*30 sec @ 7.2
*30 sec @ 7.3
-5 min brisk cool down walk at around 4.5-4.8 pace

Enjoy =)

Need Some Strength Ideas Ladies?

Many women have been messaging me on the "private blog" asking for strength ideas that won't bulk them, but build lean, toned muscle. Here are some toning and strengthening ideas. Women naturally do not have the hormonal makeup to get big or bulky; especially when sticking to moderate weight and high reps for stamina and toning.

Here are some of my favorites and some fresh ideas to break through that "summer slump" you may be in!

Weighted Legs (Try to do 2 -3 sets of each..I usually do 3 sets 20 reps each exercise)….you could also do any of these without the weight as well

-Walking lunges with dumb bell in each hand (5, 7, 8, 10 pds..whatever feels good)

-Standing lunges with weight in each hand. …lunge come together switch. (you can also lunch front, side, back, side with the same leg, then switch legs and do the same with it)

-Plie squat with one weight…Get a extremely wide stance feet turned out (ballet, this will work inner thighs) then hold weight with both hands in between thighs, squat slowly keeping back straight.

-Walking side lunges holding weight in both hands, rest weight on outer thighs while lunging. Lunge to the side come together and lunge again…traveling ect. (This resembles a slide in basketball for defense)

-In the Rec center the Adductor Abductor machine….for outer thighs and inner. Works really good. (first machine one right when you walk in)

-In the rec the leg kick back machine…(third machine on right when you walk in)

-Leg curl machine at Rec….laying on stomach curling legs to butt….works hamstrings.

-Leg extension machine at Rec Center or other gym equipped with weight machines.

 Non-weighted toning exercises for legs and core (a lot of these are also cardio based too)

-Jumping squats…get in squat position jump up in air straightening legs and coming as high off ground as possible…then land back in squat position. (do as many as you can continuously until fatigued)

-Jumping lunges…same concept as jumping squats. Get in lunge and jump up in air as high as possible while switching legs in air and land in a lunge with opposite leg forward as the one in the first lunge. (go continuously until fatigued)

-Wall sits…legs 90 degrees hold 45-1 min 3 times

-One leg dips…stand on one leg..other leg lifted and placed close to leg at comfortable position. Slowly dip and straightened…can hold on to something in front of you for support.

-Side leg lifts and back. ..On all fours lift leg to side down repeat. Do to back as well. 

-Squat slides/walks…get in wide stand squat…slide one leg out to side while remaining in squat and then slide other leg in as well. Keep going while trying to remain as low as possible until legs burn!

Be creative, switch things up, and most importantly..just get active!!

As usual - Get Fit, Stay Fit!

-Meg =)

Sweet Summer Snack - That Won't Leave You Guilty!

Summer is all about relaxing, grilling out with family and friends, enjoying the summer weather and of course busting out those "summer recipes". Well, not all of the recipes you bring to your next cook out need to leave you feeling guilty! This is a simple, fun and COOL salad idea. I have been raiding this site that I have come to love called "eatbetteramerica.com". Check it out for yourself! They are great about thinking up new innovative ways to get the whole family to try some healthier and more health conscious food options.

Here is the great recipe I found!

http://www.eatbetteramerica.com/recipes/savory-watermelon-salad/90c04b3d-8503-44bc-9f40-7c8d814104ca

                        

                                               

                                                                               

"Fit Kids Camp" Coming to Quincy this Saturday!!

Hello everyone! In case you aren't one of my "Fitness e mail" recipients, then you may not have seen my last few post. I have not posted on this blog since June 1 because I had some request to post on the "private blog" and give some personal feedback! One of these days I will merge the two, but I have a lot of people who still can't seem to find their way to this one! ;)

As many of you know, one of my favorite things to do is host my self created "eCHANGE Fit Kids Camps" and "eCHANGE Dance & Nutrition Clinics". I host these on behalf of my personal platform "eCHANGE - The Fight Against Childhood Obesity & Inactivity". This issue is very dear to my heart and I live for my next event!

This Saturday I will be hosting a Fit Kids Camp at the Quincy Kroc Center! We will be doing a "Kids Zumba Party" and introducing "Simple Exercise Basics at Home" during the first half of the camp and then working on nutrition and health education through fun games and guest speakers during the second half!

This event is FREE and of course will be great fun and educational for all children! The age limit is 6-12 and for more information and registration please call the Quincy Kroc Center at (217) 222-5762.

I hope to see some familiar faces there and many new faces as well!

Remember -  Get Fit, Stay Fit!!! =)

- Meg
Miss Quincy 2012

"Fitness4Kids - Quincy" was a success!!!

Today was the kickoff of my new program "Fitness4Kids - Quincy" and it  went great! This is a new program my Miss Quincy Outstanding Teen, Mackenzie, and I are doing together! Both of our platforms are based around childhood obesity prevention. This program will feature a "Day of Fitness and Education for Kids" each month and each month will be hosted by a different Quincy facility! Next month we will be at Vancil Performing Arts Center in Quincy, on July 2nd at 6:00!

Get Fit, Stay Fit!!!!! =)

"Fitness4Kids - Quincy" Kicks off Today!!!

Today is the day!!! Come join a FREE Fitness Class for Kids NuFIT for YOU of Quincy, today at 3:00 p.m. I will be leading a Zumba Party for Kids and addressing 4 basic components of health and fitness; cardiovascular fitness, strength training, flexibility, and healthy eating habits!This is the kickoff for "Fitness4Kids" - Quincy, my new program as Miss Quincy with my Miss Quincy Teen, Mackenzie Mahsman! Come join us as we promote our childhood obesity platforms!

http://www.wgem.com/story/18673895/free-monthly-fitness-program-for-kids-starts