SCRAPCHICKSROCK   15,314
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SCRAPCHICKSROCK's Recent Blog Entries

Wow, it has been a while...

Sunday, August 15, 2010

I haven't blogged in such a LONG time.
I am certified in Body Attack and Body Step. I absolutely love teaching group fitness. I love seeing the ladies and gents come to class and finish the class. The sense of accomplishment that you can see on their faces just makes my day. If you haven't tried group fitness you should give it a try!

  
  Member Comments About This Blog Post:

MUFFINK9 3/31/2011 6:31PM

    I really agree that group fitness is fun. My aquacise group is awesome and I always leave feeling great! Three other women from my small town take turns driving to a bigger center where the class meets. You are awesome and a great encouragement. I am half way to my goal and it can be a struggle but worth it! emoticon

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SKINNYPOWELL1 8/16/2010 9:06AM

    I love group fitness, I do it 3 times a week - body sculpting and kickboxing (2) - LOVE IT.
Sounds like you are a caring instructor - you have the best of both worlds - getting to exercise and help others all wrapped into one, very rewarding I'm sure. emoticon

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FITANDFIFTY2 8/15/2010 10:55PM

    I want to try the fitness group... thanks for the reminder. Have a great week!

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Drop the fat...

Monday, February 15, 2010

I am wanting to lose 12 more pounds. I want to be lean, drop 12 pounds of fat. Can I do that? I am starting on Jillian's Making the cut. I will let you know after 30 days.

  
  Member Comments About This Blog Post:

RAINRUN 2/16/2010 10:14AM

    emoticon

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LOULOUBUG1 2/16/2010 8:47AM

    You can do it....look how far you have come...let us know how it goes! emoticon

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"Meat Muffins"

Wednesday, June 10, 2009

I have a friend who I think is a great cook. You know one of those people that can mix ingredients together without a recipe and make a masterpiece. Well, she made "little meatloaves" for me the other night and they were AWESOME!
I made them last night for my family and they loved them, so I thought I would share the recipe, for what my family know refers to as "Meat muffins"

1 lb ground turkey
1 cup salsa (she used Pace mild)
1 egg
1/4-1/2 cup oatmeal
1/4-1/2 cup crushed crackers (she used Triscuits, I used bread crumbs)
1 clove garlic, chopped
favorite seasoning

Mix together and scoop into individual muffin pan. Spread about a teaspoon of spaghetti sauce on top of each before baking. Bake for about 25 min. at 400
Meat Muffins. Let me know what you think!


  
  Member Comments About This Blog Post:

KARLIEK 6/10/2009 8:05AM

    These sound really good! I'll try them! Karlie

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STEPHANIE.F 6/10/2009 7:29AM

    Mmmm...can't wait to try. Thanks! I eat ground turkey breast all the time. It's nice to have a new way to make it.

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1st day of summer for us-what do you plan on doing?

Tuesday, May 26, 2009

We have planned to take it easy this summer. We bought season passes to an amusement park this year and plan to take the boys once a week. In addition, we have a pool, so we will spend a lot of time there as well. Does anyone have any inexpensive ideas for the summer that you can do with your kids? Have a great summer!!!

  
  Member Comments About This Blog Post:

RUNTRILAUGH 5/26/2009 2:43PM

    We go to Stone Mtn and climb to the top, then stay for the laser show at least a handful of times each summer. Cheap (pay for parking only) and good exercise, too! Bring a picnic dinner and lots of bottled water to avoid the food prices!





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Meal sample

Sunday, April 05, 2009

Plan out your meals EVERY DAY!! Eat 6 small meals a day, a meal every 2-3 hours. Add protein to every meal, in small amounts. A small chicken breast; 1/2 c. cottage cheese; a protein shake; etc. Having your meals pre-planned will keep you in control and less tempted by the ole, "Gee, what am I gonna have for dinner?" scam. A good book to grab is "The Eat Clean Diet," by Tosca Reno. Great recipes and excellent tips. I also give myself one cheat meal a week. I don't go overboard...I just enjoy a food that I normally wouldn't eat.

Next, how to plan your meals. I'm pretty anal, and I like to keep my meals simple. Here's what I do:

Grab paper and pen and number Meals #1 to #6. Then, I start with #1 and add a protein. Usually for breakfast, it's egg whites. Then I go down the list and fill in protein at each meal. A serving of protein such as egg whites, chicken breast, lean beef or bison, tuna or salmon (this will count as a protein and a fat), and cottage cheese.

Next, I go back and add a complex carb. These are your starches such as brown rice, oatmeal, sweet potatoes, whole grain pasta, whole grain cereals, etc. Most of my meals have one of these, except for #6. Late in the day, I don't eat complex carbs cause I don't need them. Remember: Carbs are for energy. Do you need that energy during the night?

Next, I go back and add a different complex carb that I call fibrous carbs. These are your fruits and veggies. At least 3 of my meals has a veggie or a fruit.

Finally, I add the good stuff: FAT! Flaxseed meal, nuts, nut butters, olive oil, avocadoes, etc. Those are all great fats. I try to have one at each meal, except for #6 and my post-workout meal, which for me is #2.

And you are done! Keep your meals simple. And DRINK YOUR WATER!! I encourage you to pre-plan your meals on your SparkPeople nutrition tracker before eating. Having this plan posted on your fridge every morning will keep you pretty close to your target. And if things change during the day, you can go back and make adjustments.

During my competition season, my diet is very different. But here's a sample of my daily off-season diet:

Meal #1: 1/2 c. dry oats, cooked; 1 scoop vanilla whey protein; 1/4 c. blueberries; 1/2 T. flaxseed meal; Drinks: 16 oz of water and black coffee

Meal #2: 1 granny smith apple; 1 T. Natural PB; 1 scoop whey mixed w/water

Meal #3: Tuna Pancake: 1/2 c. oats mixed with 3 egg whites and 1 small can of tuna (form into a pancake on a skillet and cook both sides until golden; great w/salsa); 1 c. steamed broccoli drizzled with 1/2 T. olive oil; 16 oz of water

Meal #4: 1 scoop whey protein mixed with water, 1/2 c. frozen strawberries, and 1/2 T. flaxseed oil; 16 oz of water or decaf iced tea

Meal #5: 4 oz grilled chicken; large salad w/1/4 c. chickpeas; 1 T. olive oil and 2 T. balsamic vinegar, drizzled over salad;16 oz of water (preworkout meal)

Meal #6: Postworkout shake: 1 scoop whey protein, 1 small banana, 1/2 T. honey, ice

  
  Member Comments About This Blog Post:

MANDYG1970 4/5/2009 10:28PM

    Thank you for showing specifically how you come up with your meal plan. I'm waiting for "Eating Clean" at the library.
What kind of whey do you use?

Really - thanks for sharing your plan.

Keep up the good work - you're inspiring.

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