Monday, April 18, 2011

Luanne's Chicken Veronique Salad

4 (6 oz.) cooked chicken breast (cooled and cubed)
1-2 T. dry tarragon (to your taste)
3 T. fat free sour cream
3 T. low fat mayonnaise (I like the kind made with Olive oil)
1/2 oz. pecans (about 8 pecan halves)
1 1/2 c. washed, whole, purple grapes
Top with fresh Tarragon

* bake chicken with sliced onion, lemon, and 1T. of butter at 350 for 45 mins. turning once after 20 mins. of baking. Cool, and cube chicken, throw out lemons, you can chop baked onions and add to salad if desired. Mix remaining ingredients together, stir into cooled chicken, and chill. Can serve over lettuce greens or in a low carb./ high fiber pita or wrap. Or eat with whole grain crackers.
* Chicken salad divided into 8 (3/4 c.)servings = 18 g. protein, 4g. carbs., 3g. fat, 130 Calories

Friday, April 15, 2011

Last night's Super Set Workout in Roy

It was great to see the progress of our members in Roy. They are losing fat and gaining muscle together. For those who couldn't make it out, I am posting our workout. The body responds best (more fat burn) when you break up your regular routine and shock it with something new, at least once every two weeks. I also recommend getting on my body fat scale to check progress and adjust calories at least once a month. Losing weight at the expense of losing muscle, slows down your metabolism. As you gain muscle, calories must be increased to support new muscle growth, for weight loss to be maintainable. If you are not able to attend a group class, call to set up an individual check up. I would love to help you plan for, and monitor your success, on your road to better health, fat loss and muscle development.

This workout is a cardio workout designed to target your lower body. Time yourself and move as quickly from one exercise to the next as possible. The next time you do it try to finish it in less time. Last night we got to the top of the set in about 13 min. it took us almost 10 ten mins to work back down. There was one exercise I didn't like so I changed it, which will change the time a bit.

This is an add on workout do exercise (#1) (#1 and #2) (#1 #2#3) (#1#2#3#4) (#1#2#3#4#5)
get a drink and take a quick breather, now work backwards and take away one exercise each time until you end with #1 the way you started.

Work hard, Make it Hurt so Good! ( I will add pictures as soon as my husband gets home and can take them. I'm taking applications for a body double ha,ha)

Exercise #1) 30 slow, controlled bicycles

Exercise #2) 10 deep squats (remember your breathing technique for making a flat belly)

Exercise #3) 10 surfer, jump, power ups

Exercise #4) 10 right lunge jumps (right leg back) 10 left lunge jumps

Exercise #5) 5 x 3 Mat jump overs with 1 mat straddled pushup

Thursday, April 14, 2011

April on-line special Diamond Brite 2 pkg. $11.79 (50 loads) You can't beat the price or performance!

Once again Melaleuca has solved a problem ahead of the problem. Please watch/read this article on KSL about the problem with dishwashing detergents. Have you seen the problems described. Melaleuca's patented formula, that is Diamond Brite gets your dishes and silverware shiny and spot-free without using chlorine bleach, phosphates, or other harmful ingredients.

If you haven't been making this part of your monthly order you are missing the boat.

Sunday, April 3, 2011

When is the best time of day to Exercise?

I am asked this question a lot. I believe the best time to exercise depends on the person. If you are not a morning person, an early morning exercise plan may not be a good idea. You would most likely be groggy, irritable, prone to injury, and less likely to be consistent. You decide what will work best for you, and make it a regular part of your daily routine. As a young mother my favorite time of the day to exercise was in the early morning while the family slept. Mornings came with fewer conflicts, and I was more consistent. Now as an older mother my favorite time to exercise is in the late evening after the little ones are in bed. I like my new exercise routine for two reasons #1 I get to sleep in, and the older I get the more I enjoy that. #2 I get to workout with Kirt my husband, who has never, and will never be, a morning exerciser. We motivate each other, which makes us more consistent. Having a workout partner is key to consistency.