Hello all!! Tired of the same ol' gym stuff? Well let's get outside!!
Simple Fitness is holding a Circuit Training/Boot Camp on February 12th at Country Side Park located on 32nd and Southern for only $10!!! Reserve your spot at Simplefitness-llc.com! Can't wait to see you there!!
Friday, January 21, 2011
Thursday, January 6, 2011
Simple Fitness
Hello all! It's offical...I have my website set up and Simple Fitness is a legit business now!!! Check it out. It's Simple Fitness, LLC the website is simplefitness-llc.com. Thanks to everyone for all the support as I took this journey and I'm excited to see where I will go from here!!
Much love,
Krista
Much love,
Krista
Tuesday, January 4, 2011
Pork Stir Fry
8 oz of green beans (I used frozen)
1 tsp extra-virgin olive oil
1 lb pork tenderloin, cut into medallions (although next time I would cut smaller)
2 whole carrots peeled and cut into long matchsticks
3 cloves of garlic sliced thin
2 tsp of ground ginger
2 tbsp low sodium soy sauce
1 tbsp rice vinegar (I substituted apple cider vinegar)
Juice of one orange
1. Cook rice accordingly
2. Heat oil in large skillet add pork and cook for about 3 minutes on each side. Then add carrots, green beans, garlic and ginger and continue cooking for another 3 minutes or so. Add soy sauce and vinegar, scraping the bottom of the skillet. Cut one of the pork pieces open to be sure it's cooked, if not continue cooking for another minute or so.
3. Remove from heat, stir in orange juice and toss with rice.
Enjoy!
Monday, January 3, 2011
A new year...a new you!
It's 2011 already?! Time flies the older I get! I like to set goals each year just as most other people do when the new year rolls around. My goals this year are to get back into running, so I started running last week and my goal is 5 miles a week and each mile under 10:00 minutes, I want to take some nutrition and fitness courses this year to keep my knowledge up! I want to take more pictures with our camera. Every year I make our parents a calender and I'm always missing someone or don't have enough so that is one I really want to work on.
I think it's good to have goals and have them written down. It always keeps you working for something. The same with your fitness goals, it helps so much to have them in writing have them up on the fridge or up on the mirror in your bathroom as a daily reminder. It keeps you striving for that goal.
Here's a saying I came across. If not now...when????
Happy New Year!!!
I think it's good to have goals and have them written down. It always keeps you working for something. The same with your fitness goals, it helps so much to have them in writing have them up on the fridge or up on the mirror in your bathroom as a daily reminder. It keeps you striving for that goal.
Here's a saying I came across. If not now...when????
Happy New Year!!!
Thursday, December 23, 2010
Rebecca's 12 week mark!
Hello all! So my very first client was my sister Rebecca, I have been training her for 12 weeks now and she is a A+ student. Seriously she does everything I tell her to and her eating is right on target. Rebecca is a solid strong girl, at the 6th week she was getting very frustrated because she hadn't had a "reward" (cheat) meal and wasn't losing much weight, but then I showed her the inches and the body fat she had lost. She couldn't believe it! She is so happy to see her clothes fitting differently and people are even starting to notice and give her compliments, she has put in so much hard work! She started in the obese category and is now in the average for her body fat range! She has lost 21 inches and 8 pounds of body fat, it goes to show you can't judge your weight loss goals strictly off of the scale!! She is losing all the inches while building muscle and then before we know it the pounds are just going to come off to let all that toned muscle show through! She is very brave to let me post her pictures, thank you Becca! I'm so proud of you and can't wait to see what the next 12 weeks are going to look like!!
I had to take pictures of the pictures because I could not get them to go side by side. Sorry they are not the best views because of that but if you click on them you can get a better look at the transformation! Look forward to her updated pictures in 12 weeks!! Awesome job Becca!
Here are the actual pictures to get a better view...
Great Job!!!!!
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| 9/12/10 and 12/20/10 Her tummy and her chest have gone down! |
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| 9/12/10 and 12/20/10 Here you can see the difference in her back and her sides! |
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| 9/12/10 and 12/20/10 Here you can see her sides have gone in, her chest and her face is smaller! |
Here are the actual pictures to get a better view...
Thursday, December 16, 2010
Yummy clean eating enchilada's
These enchilada's are so yummy!! I got this one from the clean eating magazine from the month of Nov/ Dec with some of my own little changes. I use corn tortillas (recipe calls for wheat tortillas), I get mine from Trader Joe's the only ingredients are corn and lime. Be sure to always check the ingredients on the packaged foods you're buying there can be some hidden preservatives!
Serves 5
Corn tortillas
1 cup of shredded cheddar cheese
Fresh cilantro
Chicken Mixture
3 cups of shredded chicken ( I use canned to save me time)
4 oz canned green Chile's
1 tsp hot sauce (I used Tabasco, it's natural)
1 tsp garlic powder
1 tsp ground cumin ( I add a little extra, I love this spice)
1 tsp Chile powder (I'll do Cayenne sometimes to give it an extra kick)
Black pepper
sea salt
Sauce
15 oz all natural tomato sauce (I get the no salt added)
2 cloves of garlic, minced
1 1/2 tsp Chile powder or Cayenne (do less if doing Cayenne)
sea salt and pepper to taste
Preheat oven to 350, combine all chicken mixture ingredients in large nonstick pan heat for about 5 minutes remove from heat and set aside. Combine all sauce ingredients in same pan and warm for about 10 minutes.
In a 8x11 casserole dish spread a thin layer of the sauce over the bottom. I spread a total of 6 corn tortillas on the bottom then add chicken mixture a little bit of cheese and some sauce then top with 6 more corn tortillas add sauce and cheese to top and bake for 20 minutes. Can sprinkle with cilantro and a dab of plain greek yogurt.
This recipe is one that Vann and I have perfected over time (most times :)) it's hard to say the amount of the ingredients but I'll try my best.
Spanish Rice
2 tbsp of olive oil
1 cup of white Basmati rice
1/2 medium onion, diced
2 garlic cloves, minced
1/2 tsp ground cumin ( I add a little extra)
Dash of sea salt
1 15oz can of diced tomatoes (with juice) Or we also use fresh tomatoes 2 Roma's will do get the juices in there too.
1 small can of tomato sauce (no salt)
1-2 cups of reduced sodium chicken broth (make sure the rice is covered with liquid)
2 tbsp of fresh cilantro
In a saucepan heat the olive oil then add rice and stir constantly letting it get nice and brown (about 4-6 minutes). Add the onion, garlic, cumin and salt cook, stirring until the onion softens. Add the diced tomatoes and let the juice evaporate until the mixture is nearly dry. Then add the tomato sauce let boil for about a minute then add the broth. Let boil for another minute then reduce the heat to low and cover and simmer for 20 minutes or until the juice has evaporated. Remove from heat and let stand for a few minutes, fluff rice and stir in the cilantro.
This night we used Trader Joe's Black Re-fried Beans I add water to it to thin it out a bit.
So there it is, a healthy Mexican dinner!
Serves 5
Corn tortillas
1 cup of shredded cheddar cheese
Fresh cilantro
Chicken Mixture
3 cups of shredded chicken ( I use canned to save me time)
4 oz canned green Chile's
1 tsp hot sauce (I used Tabasco, it's natural)
1 tsp garlic powder
1 tsp ground cumin ( I add a little extra, I love this spice)
1 tsp Chile powder (I'll do Cayenne sometimes to give it an extra kick)
Black pepper
sea salt
Sauce
15 oz all natural tomato sauce (I get the no salt added)
2 cloves of garlic, minced
1 1/2 tsp Chile powder or Cayenne (do less if doing Cayenne)
sea salt and pepper to taste
Preheat oven to 350, combine all chicken mixture ingredients in large nonstick pan heat for about 5 minutes remove from heat and set aside. Combine all sauce ingredients in same pan and warm for about 10 minutes.
In a 8x11 casserole dish spread a thin layer of the sauce over the bottom. I spread a total of 6 corn tortillas on the bottom then add chicken mixture a little bit of cheese and some sauce then top with 6 more corn tortillas add sauce and cheese to top and bake for 20 minutes. Can sprinkle with cilantro and a dab of plain greek yogurt.
This recipe is one that Vann and I have perfected over time (most times :)) it's hard to say the amount of the ingredients but I'll try my best.
Spanish Rice
2 tbsp of olive oil
1 cup of white Basmati rice
1/2 medium onion, diced
2 garlic cloves, minced
1/2 tsp ground cumin ( I add a little extra)
Dash of sea salt
1 15oz can of diced tomatoes (with juice) Or we also use fresh tomatoes 2 Roma's will do get the juices in there too.
1 small can of tomato sauce (no salt)
1-2 cups of reduced sodium chicken broth (make sure the rice is covered with liquid)
2 tbsp of fresh cilantro
In a saucepan heat the olive oil then add rice and stir constantly letting it get nice and brown (about 4-6 minutes). Add the onion, garlic, cumin and salt cook, stirring until the onion softens. Add the diced tomatoes and let the juice evaporate until the mixture is nearly dry. Then add the tomato sauce let boil for about a minute then add the broth. Let boil for another minute then reduce the heat to low and cover and simmer for 20 minutes or until the juice has evaporated. Remove from heat and let stand for a few minutes, fluff rice and stir in the cilantro.
This night we used Trader Joe's Black Re-fried Beans I add water to it to thin it out a bit.
So there it is, a healthy Mexican dinner!
Wednesday, December 15, 2010
What to do??
Micah's 2nd birthday party is coming up this Saturday and I'm having such a hard time deciding on what to feed 60 people and keep it cheap and most in important healthy! I thought about subs but feeding 60 people subs turns out to be $130 to $150 just for subs not including the salad I would make. My brother in laws parents own a Mexican food restaurant and I'm thinking of getting cooked chicken and corn tortillas with cabbage and whole beans with rice. It's not all clean but at least it's better than pizza! Oh the decisions! Any suggestions?
I opted to have no soda instead I'm making a clean punch with sparkling water, all natural cranberry juice and fresh limes and as for the cake I decided to make all natural cupcakes with cocoa powder, cane sugar, wheat flour and vanilla yogurt as my ingredients. I had to test make them before the party and I added fresh strawberries to the batter. They only lasted that day then got kinda soggy so I will opt the fruit out for Saturday but other than that they turned out so yummy! I couldn't believe it, I mean with there not being any butter or white flour they were delish and very satisfying. There was no guilt eating these cupcakes! The frosting on the other hand is with butter and powdered sugar but still all natural just not as low in fat!
I opted to have no soda instead I'm making a clean punch with sparkling water, all natural cranberry juice and fresh limes and as for the cake I decided to make all natural cupcakes with cocoa powder, cane sugar, wheat flour and vanilla yogurt as my ingredients. I had to test make them before the party and I added fresh strawberries to the batter. They only lasted that day then got kinda soggy so I will opt the fruit out for Saturday but other than that they turned out so yummy! I couldn't believe it, I mean with there not being any butter or white flour they were delish and very satisfying. There was no guilt eating these cupcakes! The frosting on the other hand is with butter and powdered sugar but still all natural just not as low in fat!
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