Recipes of the Day

It's been a surprisingly productive day so far for a Sunday. I was up early and put chicken breasts in the crock pot and took to preparing a few recipes for the upcoming week. The first thing I did was try a new jam recipe. I like the way it turned out, so included it below. From there, I made a pan of homemade protein bars which will work nicely as a cookie-alternative when I'm craving a little something sweet after a meal. I also made a batch of Quinoa Cakes for lunch, a recipe you can find in an earlier blog post. I have to run to the store for a few supplies this afternoon, but think I will continue on my cooking streak with a pot of hamburger, vegetable soup  for easy-to-pack lunches.

Cran-Apple Chia Jam

1 large apple, diced

1/2 cup fresh cranberries

1/4 cup water

1 TBSP chia seeds

2 tsp agave (this was a substitute for stevia and I didn't actually measure, so you may have to experiment somewhat with this)

Cook the apples, cranberries and water on medium heat for 10 to 15 minutes stirring occasionally. The cranberries should pop and the apples should be soft, but not mush. When the fruits are cooked, remove from the heat and add the chia and agave. Allow to cool and refrigerate until ready to serve. 

I'll use this jam on whole wheat toast and will also add it as flavor to my plain Greek yogurt.

I've been amazed by these little chia seeds. I've also made strawberry jam using them. Mixed with water, they create a gel-like texture, perfect for jam.

Apple Oatmeal Chocolate Protein Bars

2 cups rolled oats

1/2 cup natural nut butter (I just sub in PB2 or Peanut flour, but you want to mix it with water first)

1 tbsp coconut oil (I used canola)

1 tbsp ground flaxseed

4 scoops chocolate protein powder

1/2 cup unsweetened applesauce (add more if mix is too dry)

Combine all ingredients in a bowl and mix. Pour mixture into an 8" square, lined(with parchment) baking dish. Place in freezer for 30 minutes. Cut into 6 bars (I usually cut into more than six bars, use them as more of a treat than an entire meal or snack).

Hamburger Vegetable Soup

1 lb lean ground beef

1 small onion (a cup) diced

2 to  3 carrots (a cup) chopped

2 to 3 cloves of garlic minced

2 14.5 oz cans of diced tomatoes (low sodium)

1 15 oz can red kidney beans

1 15 oz can tomato sauce

12 oz V8 juice (low sodium)

1 tbsp vinegar

oregano to taste

basil to taste

pepper to taste

thyme to taste

Brown the meat and drain fat. Saute the onions, carrots, celery and garlic in olive oil, then add to  meat in a large pot. Add the remaining ingredients and simmer for at least 30 minutes.

New Year's Resolutions? Try Goals in Motion!

MAKE HEALTHY LIFESTYLE CHANGES IN A VERY MOTIVATING AND SUPPORTIVE ATMOSPHERE!!!

January 7~March 10, 2012

9 Week Total Body Fitness Challenge

INCLUDES:

Kickboxing   •   Resistance   •   Nutritional Guidelines

Starting Date: Saturday, January 7, 2012 for initial testing

     Classes begin on Monday, January 9

_______________________________________________________________________

**New Program**

Gettin’ in Motion

January 15~February 23, 2012

6 Week Fitness Session

INCLUDES:

Low Impact Exercise   •   Resistance   •   Nutritional Guidelines

Created especially for those who are not ready for high impact group exercise

 but who want accountability and a fun social environment to get in shape

Group discounts available!!

For more information call 233-3186 OR email Kim@goalsinmotionfitness.com

This is why I do it!

I woke up this morning to an email from a 9-week, GIM challenger, that speaks to the very reason I coach and instruct at Goals In Motion in Ames. Following are the words of a successful challenger and new friend:

"So as my 5 week holiday challenge goal I said that I wanted to attend the Christmas party wearing a size 12 dress (I was wearing size 16 when I started my challenge).  So I've been kind of putting off dress shopping because in general I hate trying on clothes and realizing they don't fit, don't flatter, etc, etc.  Other than buying a couple pairs of used jeans I haven't done any clothes shopping since starting my challenge...until last night....wow...what a difference 7 weeks can make.  I still tried on things that didn't fit or didn't flatter, but I was amazed with the number of things that did fit.  It used to be that I would try on stuff until I could find one thing that didn't look terrible and that would be what I bought.  Having multiple things that fit and look good and having to make a CHOICE is something I haven't had to do in a LONG time.  I tried on about 20 dresses last night...some that fit were size 12, some were 14 but some were 10! And I was even more shocked to learn of the dresses that ran S-M-L...I could fit into the mediums almost as often as the larges...this from someone who doesn't have anything in the closet that isn't XL.  I think I have it narrowed down to a little black dress at Express (haven't shopped there since 1998) but I couldn't make up my mind.  I'm out of practice with this whole shopping thing.  Looking forward to doing a lot more of it in the future.  :)

Thanks Goals team!" 


It is stories like this, of people who've gained new-found confidence and joy in life that make me want to show up to class every day, work hard, eat well and be the best coach that I can be. I hope that challengers realize the part they play in inspiring and motivating those around them.  Thank you Challengers!!

Family Photo Session

For Mark's birthday this year, I organized a family photo session. Mark's birthday fell on a Sunday so we were lucky to find Jacquelyn's Photography available to take our pictures that afternoon. The weather turned out beautifully, as did the photos. Check out the video below to view a selection of the fantastic work of JP.

Kaylen H. from Jacquelyn's Photography on Vimeo.

A Few Favorite Recipes

Yesterday, I attended a Food 101 Class at Goals in Motion. Kim hosts one of these sessions during each challenge. It's a  great time for challengers and even maintenance folks to come and learn a little more about food choices and share food hurdles and ideas for meals and snacks. 
In that light, I thought it would be a good time to share a couple of my favorite recipes. Here they are, hope you enjoy!

Banana Bread Protein Pancakes
(I found this on a blog called Peanut Butter Fingers)

Serves one

• 1/2 cup old fashioned oats
• 1/2 banana, mashed
• 1/4 cup cottage cheese
• 1 egg
• 1/2 teaspoon cinnamon

1. Spray pan with cooking spray, heat to medium. 

2. Combine all ingredients and blend with an immersion blender (or a blender) until batter is relatively smooth.

3. Pour batter in warm pan to form about 4 pancakes. Allow to cook until edges start to harden, then flip.

4. Serve with (just a little bit) real maple syrup, bananas and pumpkin spice

Crock Pot Chicken Taco Chili

(My  sister found this one on a blog called Gina's Skinny Recipes). I love it because it makes such a big batch, plus can be in the crockpot all day (I leave at 5am and get home after 5pm)

Serves 10

• 1 onion, chopped
• 1 16-oz can black beans
• 1 16-oz can kidney beans
• 1 8-oz can tomato sauce
• 10 oz package frozen corn kernels
• 2 14.5-oz cans diced tomatoes w/chilies
• 1 packet taco seasoning (or homemade - less sodium in homemade)
• 1 tbsp cumin
• 1 tbsp chili powder
• 24 oz (3-4) boneless skinless chicken breasts
• chili peppers, chopped (optional)
• 1/4 cup chopped fresh cilantro

Combine beans, onion, chili peppers, corn, tomato sauce, cumin, chili powder and tacoseasoning in a slow cooker. Place chicken on top and cover. Cook on low for 10 hours or on high for 6 hours. Half hour before serving, remove chicken and shred. This recipe is hearty with  all of the beans and chicken, so be cautious of serving size)


Yesterday, a challenger asked what to do with quinoa, as she'd heard it was good for you, but wasn't sure how best to eat it. Following is my favorite quinoa recipe:


Quinoa Cakes

(I found this in Oxygen Magazine)

Makes 4 servings

• 1 cup dry quinoa
• 1 tbsp olive oil
• 1/2 yellow onion, finely chopped
• 1/2 cup grated carrots
• 1/2 cup red pepper, finely chopped
• 6 cloves garlic, minced
• 2 tbsp ground flaxseed mixed with 6 tbsp water
• 1/2 cup whole grain flour
• 1 tbsp red pepper flake (adjust to taste)
• 1 tsp curry powder
• 1/2 tsp sea salt
• 1/4 tsp ground black pepper

1. Preheat oven to 350'F. Cook quinoa according to package directions.

2. Heat oil in skillet. Saute onions, carrots, red pepper and garlic for 8 to 10  minutes. Place veggies in large mixing bowl to cool.

3. Add cooked quinoa and all remaining ingredients to the bowl and mix well.

4. Use clean hands to roll the mixture into small balls, placing each one on a baking tray lined with parchment paper. Use a spatula to press balls into patties.

5. Bake for 15 minutes per side.

Excitement of a New Group

Every nine weeks or so, we welcome a new group of 9-week challengers to Goals in Motion. This morning, we tested in a great group of people, about to embark on a journey that could change their lives forever.

The energy in the room when we test in new group is exciting to be a part of. Coaches and instructors sit at the front of the room, ready to share their history and success stories at Goals in Motion. As we look out into the crowd, we see people of all ages abilities, shapes and sizes, all with different individual goals, yet sharing the common goal of improving their health and fitness.

The sharing of our stories is my favorite part of initial testing. We hope that by showing the newcomers how far we've come and telling them how Goals in Motion has positively impacted our lives, that it will help to motivate and empower them to work hard and make similar changes to their lifestyles. Stories shared included one of a breast cancer surviver of two years recognizing obesity as a risk factor, a radio show host who's lost over 50 pounds since May and a busy mom who uses GIM workouts as her time "me-time". The passion in people's voices is evident and the energy is contagious.

If I could break down my advice to new challengers to three simple points, here's what they'd be:

• Read labels and eat clean. As a society, we've become accustomed to packaged, convenience foods, at the same time as being barraged by marketing and sales strategies targeting those who are trying to lose weight or "diet". The simple fact is that you can't trust the headlines you see on food packages or splashed across your tv in commercials. Packaged foods claiming to be "healthy" may contain high amounts of sodium, sugar and empty calories. Learn to eat prepare your own clean, "convenience" foods and your waistline, blood pressure, cholesterol, etc, etc, etc, will thank you for it. 
• Come to class. Come to class every day and workout to your level 10. Pair intense workouts with eating well and you will see results. It's that simple.
• Involve a support/motivation system. If you can take this journey with a spouse, sister, brother, mother, father or good friend, it is always easier. Share your goals and achievements with your support group. Don't be afraid of sharing your new food choices with them as well. Healthy and clean food is not bad food or boring food, it's just likely different from what you're used to. Your family members will benefit from these changes too. Motivation can also be drawn from magazines (Clean Eating, Oxygen), the Goals in Motion- Ames Facebook page and of course always look to your coaches, instructors and teammates.

This caption sums it up for our challengers today. Congratulations for  taking the first step!

Something for Everyone!

Busy schedule? Don't think you can fit a workout in?  Goals In Motion - Ames recently announced NEW class times and some brand NEW classes for members and even non-members to try out.

Following are the GIM class times in Ames. With all of these choices available, there should be one that will fit into your schedule. Remember - someone busier than you is working out right now!

Kickboxing and Resistance Classes:

Monday - Friday 

4:55am, 6am, 8:45am

NOON (Starting Oct. 10)

4:15pm,5:30pm, 6:00pm (starting Oct. 3) 

Saturday

6:00am, 7:15am and 8:30am

New Classes!!

Power 45

This class is HIGH intensity, incorporating cardio and resistance into several stations, including TRX, plyometrics, battle ropes and much more!

Advanced sign up is required and the fee is $8/class. Maximum class size -12. Members only. Check out the GIM - Ames Facebook page for the October Power 45 schedule.

Zumba!

What could be more fun than getting your groove on for a little cardio workout? This class is open to members and non-members. 

We will be meeting October 2,5,9,11,13,16,20,23,27,30. Week days are at 7pm, Sundays at 4pm

Sign up not required, but you will need to fill out an information card at your first class.

Sign-in and payment at the door- $5/members $6/non-members per class.