Tuesday, December 29, 2009
Wednesday, September 9, 2009
Wednesday, July 29, 2009
From the ever popular 5k and 10k's to the sprint and olympic distance triathlon and duathlons, you will find something going on almost every weekend from the beginning of May to mid-November.
So, put on your running shoes, bike helmet or wetsuit and start getting ready for the events that call your name!
So, pick something that you want to finish and GET THE T-SHIRT!
Enjoy the journey to a better, healthier you!
Saturday, June 20, 2009
Tofu noodles replace pasta, so you don't need to boil water. Plus, this comforting dish offers nearly one third of your day's calcium, via the yogurt and broccoli.
1/2 cup nonfat plain yogurt
1/4 cup reduced-fat sour cream
1/4 cup chopped fresh chives
1/4 cup chopped fresh tarragon
2 cloves garlic, finely chopped
2 teaspoons Dijon mustard
1 teaspoon olive oil
2 teaspoons sugar
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 medium lemons
1 pound cooked shrimp (any size)
2 cups broccoli florets, cut into 1/2-inch pieces
2 cups arugula
1 bag (8 ounces) tofu noodles, rinsed and drained (found in the Asian section of grocery store)
Preparation: Place yogurt, sour cream, chives, tarragon, garlic, mustard, oil, sugar, salt and pepper in a bowl. Zest lemons over bowl. Juice 1 lemon into bowl. Whisk until smooth. Add shrimp, broccoli, arugula and noodles. Toss to coat and serve with remaining lemon, cut into wedges, if desired.
Nutritional Information: Makes 4 servings
Per serving: 218 calories, 4.9 g fat, 1.8 g saturated, 17 g carbohydrates, 3.9 g fiber, 28.8 g protein
Nutritional analysis provided by Self
Friday, June 5, 2009
Wednesdays and Fridays
Huntington Avenue & the Beach in Margate
Change your Life!
Michelle Kori Frank, Russian Kettlebell Certified instructors (RKC), take you through a calorie-blasting, body-shaping, life-changing workout that will leave you wanting more!
Visit http://www.fitvixen.net/schedule_events.html to register ONLINE!
Saturday, February 21, 2009
I'm happy to announce that I've finally opened my own space to train clients and teach classes.
I hope you'll stop by and check out the studio which is located at 7809 Ventnor Avenue in Margate. It's right between the tailor and Hot Bagels. The current signage belonged to an architect. I'm working on a new sign.
The most important thing was getting my hard-working clients in there and out of my dining room! (BIG THANK YOU!!! to everyone who endured the small space while I found us a new place to call home!)
Along with traditional training methods and tools, we're working with kettlebells, suspension trainers, BOSU balance trainers and ballast balls, barefoot and balance techniques, and, my favorite, body strength exercises. The goal is to provide safe, effective and fun workouts that enable each person to become healthy and fit in the way they feel most comfortable.
Classes will be forming in the Spring. The focus will be on connecting the mind with the body. "It all has to work together in order to work you better!" Boot camp/cross-training workouts, yoga and pilates, kettlebells...it's in the works and it's all for you!
Various workshops will also be offered throughout the year. Clothing and other fitness related gear is in the works too!
If you have any suggestions or requests, please send me an e-mail at firstname.lastname@example.org There will be a grand opening sometime in the Spring. Stay tuned!
And, remember, "Challenge your body...EVERYDAY!"
Tuesday, January 27, 2009
I hope you have set new goals for the year ahead or are continuing to work on those already in place!
Whether you want to lose weight, increase endurance, gain strength or learn to decrease stress, making and keeping fitness and health related goals can be done.
Recruit positive people and surround yourself with things that will enable you to be successful. Make an appointment with your doctor for a check up. Schedule your workouts like you would a meeting or some other important item. If it's in your schedule, you're more apt to follow through.
Fuel your body right. Foods can congest us; make us function poorly and damage our precious bodies. Try to eat clean most days of the week. Are you getting your fruits and veggies, lean proteins and healthy fats into every meal? Probably not. Try to take a look at what you're about to eat and think it through. Will this enable me to have energy throughout my day? Or, is it going to slow me down and make me feel like taking a nap? You choose. Make a conscious effort to improve your eating habits.
Water...DRINK IT! By the time you realize you're thirsty, your body is already dehydrated. Sip it throughout the day. It keeps your digestive track running, your mind working, your skin moist and helps keep you full which keeps you from reaching for a bag of snacks!
Take time out for yourself and learn to let go...yes, let go! You can't control everything and not wind up stressed out. Do you feel your shoulders creeping toward your ears? Are your hands forming fists? Are your toes curled up inside your shoes? RELAX...BREATHE...Ahhh! That's it! Five minutes of peace and quiet will get you through the rest of the day.
Get your zzz's...Try to get 6-8 hours of sleep each night. Create a calming atmosphere that will allow you to drift off and get rest. Our bodies recover and regenerate during slumber. Disruptive sleeps patterns cause stress and wear and tear on our bodies in addition to what goes on to them during the day. Need help and counting sheep isn't doing it? Turn off the tv and lights. Try some deep breathing; focusing on your breathe can relax the mind. Add in some yoga postures such as Happy Baby, Goddess Pose or Corpse Pose. These postures can relieve stress and tension in the body which may enable you to find sleep more quickly.
It is not selfish to take care of yourself. It's beneficial to those around you as well. If you feel good inside and out, you will be a better employee, friend and family member.