Stirfry Shrimp & Green Beans

get about 1 to 2 lbs of green beans.
clean, dice
with large wok, spray pam, add 1 tbsp oil and large tbsp chopped garlic
get hot and add beans.
cover, stir every min, add tsp of water as needed.

when almost done, add 1 lb of cleaned shrimp..
cook hot, toss, cover, toss, cover..

enjoy!

Jasmine brown rice w/ red beans by Round Rock, Pflugerville personal trainer

Using 2.5 c of low sodium broth to 1 c of jasmine brown rice, cook til done.

in a large wok, spray pam and 2 tbsp healthy oil.
saute 2 gloves of  shallots and 2 tbsp chopped garlic , add rice and drained red beans,

season with sea salt…

makes approx 8 servings.

it will  last all week as your healthy carb

Round Rock, Temple, Georgetown personal trainer daily food log 4/17/18

Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Banana protein muffins, 0.66 serving 191 20g 7g 11g 29mg 69mg 3g 4g
Coffee – Brewed from grounds, 1 cup (8 fl oz) 2 0g 0g 0g 0mg 5mg 0g 0g
Cream – Half and Half, 1 tbsp 20 1g 2g 1g 5mg 5mg 1g 0g
Turkey Breast – Turkey Breast Tenderloin (Roast Turkey), 4 oz 150 1g 1g 33g 90mg 780mg 0g 0g
Baked Sweet Potato – Baked Sweet Potato, Medium, 0.5 (2″ long by 5″ long) 130g 56 13g 0g 1g 0mg 6mg 3g 2g
Collard Greens – Cooked Collard Green, 1 cup 30 3g 0g 2g 0mg 30mg 0g 2g
Jiffy – Creamy Peanut Butter, 1 tablespoons 90 3g 8g 4g 0mg 70mg 2g 1g
Lunch
Turkey Breast – Turkey Breast Tenderloin (Roast Turkey), 4 oz 150 1g 1g 33g 90mg 780mg 0g 0g
Collard Greens – Cooked Collard Green, 1 cup 30 3g 0g 2g 0mg 30mg 0g 2g
Baked Sweet Potato – Baked Sweet Potato, Medium, 0.5 (2″ long by 5″ long) 130g 56 13g 0g 1g 0mg 6mg 3g 2g
Dinner
Orowheat – Jewish Rye Bread, 1 slice 70 13g 1g 2g 0mg 140mg 1g 1g
Boars Head – Oven Roasted Chicken Breast – 42% Lower Sodium, 3 oz 90 0g 2g 20g 53mg 525mg 0g 0g
Boar’s Head- – Baby Swiss Cheese, 0.5 oz 55 1g 5g 4g 13mg 68mg 0g 0g
Snacks
Yogurt – Plain Greek Yogurt 0%, 1/2 cup 65 11g 0g 12g 0mg 43mg 5g 0g
Blackberries – Raw, 0.5 cup 31 7g 0g 1g 0mg 1mg 4g 4g
Quest – Cookies & Cream Bar, 0.5 bar 90 11g 4g 11g 3mg 155mg 1g 9g
Blue Diamond – Almond Nut Thins Nut & Rice Crackers, 16 crackers (30g) 130 23g 3g 3g 0mg 115mg 0g 1g
TOTAL: 1,306 124g 34g 141g 283mg 2,828mg 23g 28g
Exercises Calories Minutes Sets Reps Weight
Cardiovascular
Stepmill 450 30
TOTALS: 450 30 0

Round Rock, Pflugerville, Georgetown Fitness Trainer: EAT SMART

  1. blue pant w tank Medium Web view

Eat less and exercise more” is a weight loss mantra NOT a fat loss tool.
If you want to be hungry all the time, lose muscle along the way and gain the weight back ending up fatter than you were to begin with, then follow this advice.

If you want fat loss and sustained body change, then you should eat more of the right things more often and exercise efficiently and smarter.

The result is hunger is gone, cravings controlled, energy stable and fat goes while muscle stays.

Stop playing the weight loss game and escape the weight loss brainwash of “eat less & exercise more

Shrimp Barley Soup… Yumm..

1 tsp olive oil
1/2 chopped onion
1/4 tsp cayenne pepper
3 cloves garlic, peeled
4 cups reduced-sodium chicken broth
1 stalk celery, diced
1…bay leaf
1/4  tsp thyme
1/2 c canned red kidney beans, rinsed and drained
16 large shrimp, peeled, deveined and tails removed
1/3 cup pearl barley

1.ln a heavy soup pot, heat olive oil over medium-high heat.
Saute onion, garlic and celery until soft and fragrant, approximately
5 minutes.

2. Stir in bay leaf, thyme and cayenne pepper. Stir in chicken broth
and bring to a boil. Add barley and cover pot. Cook over medium low
heat for 45 minutes, until barley is cooked through.
Removed bay leaf and garlic; discard .

3. Add beans, stir in shrimp and cook for 3 or 4 minutes until shrimp
are opaque and cooked through. Divide soup among four bowls,
allowing four shrimp per serving.

I added some chicken breast and brocolli to this recipe

~ energy with more iron – a key nutrient that adive women can’t live without. 

Round Rock Trainer: Fat Loss, Understanding Carbs, types and timing

By Jade Teta ND, CSCS

The Carbohydrate Tipping Point has three primary parameters, Amount of carb, type of carb and timing of carbs:

Amount of Carb

For fat loss, each person needs to find the right amount of carbs that will deliver sustained energy but not slow fat loss. This is different for everyone.  To us one bite is approximately the size of a tablespoon and equal to roughly 5g of carbohydrates. For beginner fat loss seekers we suggest no more than 10 bites of carbs eaten exclusively at each of the major meals (breakfast, lunch and dinner). This can then be adjusted up or down based on your fat loss results as well as your responses to hunger, cravings and energy.

Type of Carb

In a fat loss lifestyle the carbs with the highest fiber relative to sugar/starch are basically eaten in unlimited amounts (for most people). These include non-starchy vegetables and low sugar fruits (berries, apple, pear). But the starchy carbohydrates and sweet carbohydrates have to be managed tightly. These include white grains, whole grains, beans and other carbs. This is often a point of confusion for people as they have heard that the “healthiest carbs” are whole grains and beans because of their high fiber. These carbs ARE high fiber, but they are much higher in starch/sugar and therefore are not as beneficial. This is an essential insight to the carbohydrate tipping point.

White grains have nothing but starch/sugar with little fiber. Whole grains and beans have more fiber and less starch, but they are still over 70% starch. They may be healthy, but they are not the best for fat loss. Vegetables and fruits (best to stick with the less sweet ones) may have less fiber than whole grains and beans, but they have far less starch/sugar and also much higher water content. This means they have a low glycemic load and make for great fat loss foods. I have included a graph below to demonstrate this point. If you get nothing else about carbohydrates you should know that the only truly free carbs are non-starchy vegetables and low sweet fruits (even fruits can be an issue for some). All others carbs should be consumed as bites.

 Timing of Carb

The timing of carbs involves using carbs to control your hunger rhythms and fuel partitioning. A high carb meal induces an insulin response which has been shown to adjust the leptin rhythm determining how hungry we feel from one day to the next. For some having carbs at each meal is still too much to allow fat loss. In this case it is helpful to reduce carbs further and focus all of the carb intake at specific times. Eating all your carbs at breakfast can help allay hunger at night. Eating all your carbs at night can help allay hunger in the morning. A carb load at night also helps sleep by dampening the stress hormone response many insomniacs experience at night. This leads to faster times falling asleep and less waking at night.

Another great time to include a higher carb load is post workout. Because exercise makes us uniquely carb sensitive, especially weight training, carbs taken post workout will be partitioned to liver and muscle glycogen stores first and aid muscle building before they are stored away as fat. This means higher loads of carbs as well as higher

pflugerville, cedar park trainers meal plan week of April 11th

to stay on track and eat clean, prepare your meals especially dinner ahead of time and save time.

This week: 5oz chicken breast cutlets and 4 oz salmon

Ronzoni high grain pasta with red beans stirfried in 1 tbsp of coconut oil and 1 tbsp of chopped garlic and sea salt.
I made 7 servings and each serving is approx 9 grain of fiber and about 250 calories

Stir fried green string beans with 1 tbsp olive oil and garlic and sea salt.

Walking Lunges, understand with a little science

The walking lunge is a big foundation to everyday living. Lets think about how we use the lunge in life. picking up our kids, bend and reach for a tennis ball or lunging to stop a ball from going out of bounds. If we bend down to twist we perform a lunge not a squat.
A walking lunge is a complex movement with alot different muscles working in concert together. A general step would involve the foot hitting the floor/ground, which activates the majority of the leg muscles to resist and reverse the effect of ground reaction. Eccentric ankle eversion & dorsiflexion, internal rotation of tibia (shin) and femur (thigh bone) and knee & hip flexion. Then the eccentric then uses the calf, hamstring, quads, and glute together. Stabilization and balance are also involved. So this is the technical stuff and to my clients it does not mean much.

So the better question is How should a lunge be performed? Text books says shoulders over hips, knee tracks over 2nd toe, and back straight. But the industry has reconsider this picture perfect form.. why? many reasons….. so many women have knee issues and modifying to eliminate knee pain, also the lunge with a forward reach in simple words, activates the glutes in a big way.
Variations for lunges are endless and none of them are necessarily wrong depending on what you are trying to accomplish.
Are walking lunges for everyone? No. Stationary or rev lunges can be a better alternative for knees or orthopedic concerns.
But if you have the skills, balance, strength, these are EXCELLENT glute workers.

Stirfry Red Cabbage

In a wok or large skillet, 1 tbsp coconut oil and  1/2 tbsp olive oil, heat, minced garlic.

slice red cabbage thin and pull it apart

when oil is hot, toss cabbage in.  stir every min or so, if needed add 1 tbsp water. cover.

cooks in 5 to 7 minutes.   It should be soft.

Is deadlift with instability training effective? Round Rock, Pflugerville personal trainer

For core strengthen, most fitness programs exercise on an unstable surface such as BOSU Ball, swiss ball, or wobble boards.

A study from the Univ of  Valencia, Spain, showed that training on stable surfaces while doing deadlifts overloaded and activiated the spinal extensor muscle best.
Researcher measure the back extensor while perform on stable surface (the floor) and an unstable (BOSU) using electromyogramy.
Exercising on firm ground is BEST for overloading backextensors and other core muscle groups
(Journal strength and conditioning research, 24:2723-2730, 2010)