Archive for January 2014

Fitness Friday: Super Bowl Workout


Did you know that, on average, people consume 1,200 calories while watching the Super Bowl? Although when sitting in front of the TV for hours and indulging in a few additional snacks is acceptable, the Super Bowl is no excuse to undo the healthy lifestyle that you work so hard to maintain. Instead of staying sedentary throughout the game, try this fun Super Bowl workout instead!

When you see this:   Do this:

superbowl 1 (420x323)

For the committed football fan:

superbowl 2 (420x118)







Fab Five Fitness Ingredients for Super Bowl Sunday

Super Bowl XLVIII is just around the corner, and according to the USDA, it is the second largest day for U.S. food consumption following Thanksgiving Day.  As consumption increases on this day – physical activity plummets.  If you aren’t mindful of your food choices and activity level, you too could fall victim to the “laziest Sunday” of the year.

Thus, this Super Bowl Sunday, we challenge you to get up off your couch.  Move a little…especially during the commercials. Engage your body as well as your eyes!  (If you want to beat the curve – do your exercise first thing in the morning and not have to worry about it messing with your game time plans!)

Below are the fab five “no equipment necessary” exercises that you can do in your home and/or in front of the television. As Nike gamely reminds us… “Just Do It”!

  • Squats
  • Lunges
  • Push-Ups
  • Crunches
  • Jumping Jacks – Do these in between each sets of the above exercises to get your heart pumping!

Have a fun Super Bowl Sunday!



Wellness Wednesday: The difference between sympathy and empathy

“The truth is, rarely can a response make something better — what makes something better is connection.” ~ Brene Brown

I have and continue, to recommend watching Brene Brown’s Ted Talk, The Power of Vulnerability where she artfully articulates the importance of the emotional experience. I recently came across another outstanding Brene Brown video in which her speech to the Royal Society for the Encouragement of Arts, Manufactures and Commerce (better-known as the RSA), was made into a delightful short animation. The subject matter of the speech, and the resulting video, is the difference between sympathy and empathy. It’s a great three-minute reminder on how we can both enhance our communication skills and better connect with others. Take a look…



Book Review: Month of Meals


The American Diabetes Association has published a new and improved version of their popular book series Month of Meals. We started carrying the original series of the books in the Fit Shop in the late 1990’s and did so for many years.  Each book in the series provides recipes for 30 breakfasts, 30 lunches and 30 dinner.  All of the meals were designed to be nutritionally compatible, you could mix and match any breakfast with any lunch and any dinner. Making it not only a healthy recipe book, but an clever menu planning tool as well.  We carried the books in the shop  for many years until the books became dated and better resources were available. Now, it’s back and better than ever. The new updated edition, based on  latest nutritional guidelines for diabetes, has 167 breakfast, 167 lunches and 167 dinners, over 300 snack options and again compatible with each other .  Together there are over 4,500,000 daily menu combinations. (Give me a call when you have tried them all) The recipes are simple, healthy, tasty and most importantly it takes the guess work out of meal planning.

The basic meal plan; breakfast, lunch, dinner and 2 snacks, totals about 1500 calories, but it can be adjusted down to 1200 or up to 2100 calories. While the menus are designed specifically for those with diabetes, they are appropriate for anyone looking for healthy recipes.



Super Bowl Ready – H3 Game Day Recipes

The big game is coming up and we want to know if you’re Super Bowl ready?! Did you know Super Bowl Sunday is the second largest day of food consumption behind Thanksgiving? Enjoy the game and all your favorite football treats with this Super Bowl spread of healthy game day recipes!



4 (4 ounce) Chicken breast, boneless, skinless, trimmed and defatted, cut into strips or chicken tenderloins

¾ cup Corn starch

¾ cup Egg whites, or egg beaters

¾ cup Whole wheat flour

½ teaspoon Onion powder

½ teaspoon Salt

¼ teaspoon Garlic powder

2 cups Frank’s red hot sauce, or your favorite hot sauce

4 stalks Celery, cleaned, trimmed, cut into sticks (Optional)


  • Preheat oven to 375°F
  • Spray baking sheet lightly with pan spray.
  • Prepare chicken breasts, or tenders, as directed above.
  • In three separate bowls (medium size), place corn starch, egg beaters, and wheat flour in each of their own bowls.
  • Season the wheat flour with the onion powder, salt, and garlic powder.
  • Dip the chicken tenders in the corn starch first, shake off excess.
  • Next, dip corn starch breaded chicken tenders in the egg beaters.
  • Finally, dip the corn and egg beater breaded chicken tenders in the whole wheat seasoned flour and shake off excess flour.
  • Place on baking sheet.
  • Bake in oven for about 12-15 minutes.
  • Then warm hot sauce in sauté pan or microwave.
  • Toss fully cooked breaded chicken tenders in the hot sauce and toss until evenly coated with sauce.
  • Serve with H3 Ranch or H3 Bleu Cheese Dressing and a few celery sticks.

*Chef’s Note:  These chicken tenders can be tossed with sweet and sour sauce, bang bang sauce or even barbeque sauce. 

Number of Servings: 4
Serving Size: 4 tenders
Calories: 200
Fat: 0

Read the rest of this entry.



Fitness Friday: 8 Minute Abs

Are you looking for a quick workout? Are you looking for stronger abs? Try the 8 minute Abs workout. All you have to do to perform the 8 minute Abs workout is chose three different abdominal exercises, perform each one for 30 consecutive seconds, take a 30 second rest, and repeat that 4 times. For example;

30 seconds of crunches

30 seconds of reverse crunches                          x4

30 seconds of Russian twist

30 seconds of rest


Please enjoy the attached video of your favorite healthy fitness team demonstrating this workout!



Coaching Corner: Dealing with Change

Let’s face it—most of us don’t ENJOY change.  Our health care is changing, our job description changes, we hear about a loved one getting sick—a change that wakes us up, we are interrupted by something or someone and now the rest of the day has CHANGED…change, change, change.  Coping or dealing with change is serious business and we are facing it every single day.  I recently came across a business model from Harvard Business School and I found it very valuable…


As you can see, this is all interconnected.  When dealing with change, our first internal reactions is derived from the Denial quadrant.  For example, you started a new job 3 months ago and you get used to the system and infrastructure.  You are now told you are moving to a different department with different responsibilities.  You may be thinking “I just got here” or “I am happy here, don’t you see that?”  This soon moves over into the Frustration quadrant.  All of the questions, concerns, unknowns, “what ifs”, and issues are not understood.   For example, a family member gets sick and we don’t know what is going to happen next.  What if it gets worse?  How long until full-recovery?  How will I be able to financially support this?   We’ve all been there:  frustration, anxiety, fear, worry, and zero serenity.

Once things start to become clear, we move into the Acceptance quadrant.  Each of us has a built-in acceptance rate.  Think about it—the more experience we have at work, our acceptance rate may be higher compared to when we first started.  I know I was a little hesitant when I first started my Crossfit journey, but since being there a little over a year I am eager to take on challenges and join classes involving movements I know I suck at—handstand pushups?  Yeah, talk about outside of the comfort zone.  As acceptance is reached, we move into a new place of Contentment.  This happens organically and naturally.  Serenity and peace is present.  We have a sense of gratitude and we are happy the way things are going.  However, we want to avoid staying in this place for too long… why?  Things don’t change for the better if we remain content.   My body won’t get stronger if I stay at the same weights all the time.  My diet won’t be healthier if I eat the same thing day after day, even if I am content with a vegetable omelet every morning.  Job situations won’t improve unless we take responsibility and challenge ourselves.

What I encourage you to do is become someone that helps others through change as well as asking for the perseverance and strength to get through personal challenges and changes.  Be a resource to a co-worker, offer a listening ear to your family and friends, help provide understanding to someone that is battling with acceptance, and most importantly—be the one that  can look back at the changes in your life and know you have handled with them integrity.



The Only 5 Things You’ll Ever Need at GNC


H3’s very own, Lindsay Martin, was featured this morning in an article on GQ’s website.  This is a GREAT read for anyone who has ever wandered in to a GNC and left overwhelmed, confused, or both!  It breaks down what you need and what you can skip.  Awesome article, Lindsay!!   Click the link below and share with your family and friends.




Nutrition: Prevent Weight Gain through Whole Foods


                Simply stepping on a scale doesn’t give the whole picture when it comes to one’s health.  Waist circumference, body fat distribution, body fat composition, bone density, and blood work are additional measurements that can provide clarity and realities of what is really going on with one’s body.  Even thin individuals go head-to-head with the battle of belly fat or having measurements that don’t seem like they would line up with their body weight.  Thin doesn’t necessarily translate into healthy.  With that being said, most individuals want to see body fat disappear, the number on the scale to go down and body fat percentage to improve because it is seen in the mirror or felt when doing sit ups during an exercise class.  We already know diet contributes to 80% of what is going on from a weight management side of things, but what foods in particular prevent the weight gain in the first place?  What foods can be included in a meal plan when the goal is weight loss?  Let’s check it out…

  1.  Whole grains.  Oats, quinoa, barley, wheat berries, farro, and wild rice are whole grains everyone should have in their grocery cart.   In multiple long term studies, the incorporation of whole grains and foods high in dietary fiber has shown to prevent weight gain.  For those trying to lose weight, including whole grains may actually show favor in losing more belly fat compared to dieters who exclude whole grains.   However, avoid the grains high in added sugar.  For example, instead of the brown sugar flavored oatmeal choose plain and add ground cinnamon and nutmeg.
  2. Leafy greens.  Spinach, arugula, kale, swiss chard, collard greens, romaine, watercress and more.  These fibrous leafy greens are loaded with water, lutein, vitamin C, vitamin K, vitamin A, vitamin E, and the ever-so-important dietary fiber.  Leafy greens are especially high in insoluble fiber—the type of fiber that can help move things along your digestive trackAdding some “roughage” to your diet, on a consistent basis, can help alleviate irregular GI issues, bloating, constipation and more if consumed with plenty of water.
  3. Beans and Legumes.  These plant based protein sources are very high in soluble fiber.  Once cooked, a half-cup portion will actually provide just as much soluble fiber as two cups of cooked oatmeal.  Those who increase fiber intake can reduce the risk of added weight gain over time according to Liu and colleagues when evaluating the Nurses’ Health Study which followed over 74,000 females (12-year follow up).
  4. Nuts and Seeds. Even though nuts and seeds are calorically high and rich in dietary fats, avoiding them because of those reasons is not what you want to do.  Consuming 1-2 oz. per day provides a solid source of dietary fiber, unsaturated fats, vitamin E, magnesium, small amounts of protein and beneficial for your heart, brain and muscles.  This combination of nutrients will leave you feeling very satisfied.  Those who actually consume proper portions of nuts on a daily basis not only improve their diet, but body composition, BMI, and waist circumference does not increase according to a meta-analysis conducted by Flores-Mateo and colleagues published in the American Journal of Clinical Nutrition (2012).  If you are looking for the mid-afternoon snack then nuts are the perfect thing to satisfy your hunger.
  5. Avocado.  In a recent 2013 Nutrition Journal study, researchers found that those who added half of one avocado at lunch (~112-125 calories) felt more satisfied and less desire to eat over the next three to five hours among overweight individuals.  This healthy fruit also showed to help stabilize blood sugars—another reason to include this food in the diet.  Use avocado as a creamy sandwich spread or dice and top onto a chicken salad.

To sum this up, it is extremely important to stay on a regular eating cycle by eating every three to four hours no matter what time you wake up.  In order to get these foods into your regular day, sit down on a Sunday and plan your weekly meals.  Break it down by breakfast, lunch, dinner and snacks.  Getting sick of brown rice pilaf?  Change up the grain and use wheat berries instead of rice.  Can’t think of various ways to use an avocado?  Make a salsa and top over a poached egg or grilled salmon filet.  Think outside the box and your belly will appreciate it.



HEALTHY RECIPE: Pesto Encrusted Chicken

pesto encrusted chicken

If golden color is desired, turn your oven up to broil for the last couple minutes of cooking to get a golden color on top.  Also, remember that if you are working with a large or thicker fillet to make sure you adjust the cooking time.


4 ounces, 2 each Chicken breast

2 T. Panko crumbs



2 cups Basil leaves, fresh

2 T. Pine nuts

4 T. Parmesan cheese, fresh

1 T. Olive oil

1 T. Fresh garlic, minced

2 tsp. Lemon juice

½ tsp. Kosher salt


  • Preheat oven to 375˚F.
  • In food processor place all the pesto ingredients
  • Processes until ingredients are well blended and somewhat smooth.
  • Lightly spray baking sheet with cooking spray.
  • Place chicken breasts on baking sheet.
  • Pat one tablespoon of pesto on top of each filet.
  • Then sprinkle panko over top of each chicken breast.
  • Lightly spray over chicken with pan spray.
  • Place sheet pan in oven and cook for about 12-15 minutes.
  • Serve with your favorite sauce or as is, is great!

Active Time – about 20 minutes

Total Time – about 20 minutes

NUTRITION:SERVINGS 2; SERVING SIZE 1 chicken breast; CALORIES 145kcal; FAT 4gm



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