Foundation Fitness | Personal Training

Bodyweight Circuit Training

Jason Sturgis — Wed, 06 Mar 2013 23:23:56 +0000

Circuit Training:

Body Weight Style – By Jason Sturgis

How Do I Squeeze In An Extra Workout?

Summertime is just around the corner and you’re trying to get in a few extra workouts. Consequently, you spend so much time trying to squeeze in routines at the gym that you end up driving yourself crazy and not giving yourself enough time to do anything at all! Instead of allowing this to happen – BE PROACTIVE and BE PRACTICAL! Come up with two or three workouts that can be done at your own house. By developing two or three workouts, you give yourself the ability to choose what you want to do and keep it entertaining and challenging all at the same time! In this video I quickly demonstrate a few exercises that you can incorporate into your workouts using a suspension trainer

Isn’t Working Out at Home Expensive?

Working out at home can often seem impossible because people always think that the only way to exercise is with a five thousand dollar home gym. This is from the truth! Depending on what you are willing or able to spend, you can get away with spending $150 – $300 for a nice set-up that will more than meet your needs.

Try This Out!

Try using the 75/25 rule. The first 75% of your exercises you will use ONLY your body weight and the other 25% can be accomplished with an inexpensive selection of dumbbells and resistance bands. If you are a fairly strong individual, then resistance bands will most definitely be a cheaper alternative to dumbbells. For all the guys out there that think resistance bands are “for women” keep thinking that; then when your significant other surpasses you in the strength department feel free to blame me – you’ve been warned!

Stay tuned for a review on our recommended equipment for home use as well as an upper body routine using the 75/25 rule. You’ll be able to do this workout at your home, your office or even outside when the weather gets nicer. Until next time, stay Fit my friends!

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Crank It Up: 6 HIIT Cardio Workouts To Help Shred The Fat

Jason Sturgis — Mon, 04 Mar 2013 17:15:55 +0000

Crank It Up: 6 HIIT Cardio Workouts To Help Shred The Fat

- By Chris Martinez, Author, SimplyShredded.com

These days cardio machines are everyone’s choice of conditioning. Why? Probably because you hardly break a sweat, feel no pain, and you’re able to read the latest Gossip Magazine or text message while you’re at it. Yet as much as I do advocate using cardio machines, the correct way that is, there are other effective conditioning workouts out there.

The Energy Systems

Before we pop the bottles of champagne, I want to educate you on some of the energy systems that are going to be used during these workouts. There are three energy systems that you will use.

#1 High Energy Phosphate System

The first being the high energy phosphate system which provides energy for muscles in the initial 1 to 15 seconds of high intensity activity (1). ATP (quick burst of energy) will be activated during this system, which is great because that’s what causes the body to make metabolic changes.

#2 Anaerobic Glycolytic System

The second being the Anaerobic Glycolytic System which the body relies primarily on anaerobic metabolism for the energy required to perform intensive exercise of greater than 12-15 seconds and less than 3 minutes duration (2). This system will be another way to overload your muscles, as you will be firing those muscle fibers so fast, you are going to recruit the fast twitch fibers and evidently you’re going to cause muscle damage (a good thing).

#3 Aerobic Oxidative System

The third system being the Aerobic Oxidative System which consists primarily of exercises that are performed at an intensity lower than that of the anaerobic threshold (3). Meaning that you will not get any lactic acid (burning sensation) production when you’re in this system and it will be mainly a brisk to fast pace walk or light jogs to keep your heart rate elevated.

So as you can see with all three of the energy systems above, they will all be used in these 6 workouts. Alright, enough with all this science mumbo jumbo, let’s HIIT it!

#1 Car Pushes

Yes you heard me… Car pushes! If you have never tried car pushes then you are missing out on one of the best HIIT cardio workouts around. This is one of the best ways to improve cardio conditioning, leg drive and power, some upper body pressing power and build a great physique. I’ve found that my squats and leg pressing power have improved since doing these because of the overload the car puts on your legs and you have to use a tremendous amount of lower body strength, as well as upper body strength to move the car. Car pushing is very underrated for strength training and power in my opinion. The cool thing about car pushing is that there are literally hundreds of yards of empty space around somewhere near you, so all you have to do is put it in neutral, drop your head down, arms straight, get low and push with all you’ve got for 10-30 seconds.

Now depending on if you’re a newbie or advanced trainee, choose the car you push wisely. If you weigh 100 pounds you probably don’t want to push a Hummer. If you’re 200 plus, you probably don’t want to push a slug bug. You get the point!

The Protocol

10 minute brisk walk or slow paced jog for warm up
4 intervals of 10-30 second all out pushes and 3-4 minute brisk walk in between intervals
10 minute brisk walk to cool down

#2 Sled Drags

I’m sure some of you are saying what the hell are sled drags? Sled drags are very effective for the athlete, power lifter, or down-right bad ass that wants to get in tip top shape. Dragging a weighted sled by using a harness tied to your waist allows you to activate the core to work harder as well as your glutes and hams. The harness also forces you to keep a straight, stiff spine throughout the exercise, regardless of how tired you get. Rounding the back at anytime will immediately look and feel very awkward, giving instant feedback to straighten out or stop and rest. The great thing about sled dragging is it can have a carryover effect to many things, such as: Football, athletes learning how to explode when moving. Powerlifting, sled dragging strengthens your posterior chain and that can help with deadlifting. Track and field, overloading your waist and sprinting with weights can lead to more explosive movements when you train without them. If you aren’t sled dragging, then you are missing out on superior strength gains and conditioning.

If you decide to sled drag, a good rule of thumb is “you’ve got too much weight when you’re walking like you’re drunk.”-Louie Simmons

The Protocol

10 minute brisk walk or slow paced jog for warm up
5 intervals of 10-30 seconds all out sled dragging and 2-3 minute brisk walk in between intervals
10 minutes brisk walk to cool down

#3 Heavy Rope Training

Heavy rope training was originally developed for specific combat sports such as Football and Mixed Martial Arts; it is now becoming very popular for conditioning work and HIIT cardio. If you’re looking for a new twist to your fitness routine or if you’re one of those that complain about other HIIT cardio workouts being too demanding on your legs the day after a leg session, then this is what you’re looking for. Along with increasing your strength, power, and endurance, the constant motion of rope battling will give you a hell of a workout. Some common movements include waves, slams, throws, spirals, and whips. These all involve swinging your arms up and down (or side to side) for timed intervals. With each of these exercises, you want to create a solid base by planting your feet in a shoulder width stance and stabilizing your core, think of an athletic stance.

You’ll quickly discover that these exercises engage not just your arms and shoulders, but your whole body.

The Protocol

5 minute moderate jump rope for warm up
3-5 sets of 10-30 second intervals (waves, slams, throws, spirals, whips) and 45-60 seconds of rest in between intervals
5 minutes of moderate jump rope to cool down

#4 Kettlebell Swings

Believe it or not but kettlebells are starting to be increasingly popular. Specifically kettlebell swings have become a great HIIT cardio workout to activate your glutes and hamstrings. A study in the Journal of Strength and Conditioning found as the movement progressed from the bottom of the swing to the top of the swing, back muscle activation peaked first at around 50% of MVC (maximal voluntary contraction), followed by abdominal/oblique activation at around 20-30% of MVC, followed by gluteal muscle activation at around 75% of MVC (4). As you can see kettlebell swings stimulate your glutes, strengthen your back muscles, engage your core muscles and help strengthen the hip and knees. Muscle activation ramps up during a half-second interval in the concentric phase (top of the swing) and then transitions to almost complete relaxation during much of the eccentric phase (coming down with the swing) (5). So every time you are swinging that kettlebell you are firing muscle fibers and this could lead to overall muscle growth. If you’ve never tried kettlebells for HIIT then your booty and hamies are in for a long day!

Make sure to be wise when you choose the weight, you aren’t going for a 1 rep max, pick a comfortable weight that you can swing and use good form to really activate all the muscles.

The Protocol

5 minute moderate jump rope for warm up or 10 minute brisk walk/jog
5 sets of 10-30 second intervals (all out swings) and 45-60 seconds of rest in between intervals
5 minutes of moderate jump rope or 10 minute brisk walk/jog to cool down

#5 Boxing

Here’s a HIIT workout you can do after your boss was on your ass all day or if you have one of those days when you feel a big weight on your shoulders…Hit the heavy bag! Hitting a punching bag is a great upper body workout and tailors well for those that have lower body injuries or limitations. One recommendation I will make is to not do a heavy upper body workout following this workout or the day after. Make sure to have an off day or lower body day. Your shoulders and arms will feel like you got in a bar fight with Mike Tyson after this workout.

The Protocol

10 minutes of jump rope for a warm up
5 rounds of 10-30 second all out (everything you’ve got beating the crap out of that bag)
2-4 minutes of jump roping in between rounds
10 minute brisk walk to cool down

Julien Greaux – Alex Ardenti Photography

#6 Sprints

Last but not least how can I leave out good old sprints that have been tried and true for the longest time. Just look at sprinters legs compared to a long distance runners legs. Obviously the sprinter has more muscle mass on their legs because they’re activating fast twitch muscle fibers and creating muscle damage which leads to muscle growth. If you don’t believe me, go do sprints and you’ll see how sore you are the next day, it’ll feel almost the same as if you did an intense leg workout and that’s because you activated and broke down those muscle fibers. A recent study by Metcalfe et al. shows if you perform what Metcalfe and colleagues call the “minimal amount of exercise for improving metabolic health” a 3x per week 10min exercise regimen with no more than two (yes, I said it only 2 times!) all-out sprints, everything you’ve got, you will make changes to your metabolic rate (6). This 6 week exercise program was compared to the results of a 10 month intervention program in subjects who exercised 3x a week for 40min (steady state).

Metcalfe’s study goes to show that it’s a more efficient way to burn fat by doing 3x per week for 10 min with only 2 all out sprint intervals because the steady state endurance study was not only four times more time-consuming, but it also failed to improve the glucose tolerance test and produced no improvements in insulin sensitivity.

The Protocol

10 minute brisk walk
5 sets of 10-30 second intervals (all out, everything you’ve got) and 1-4 minutes of rest in between intervals
10 minute brisk walk to cool down

Wrapping it up

Now don’t get all bent out of shape after this, but you must understand the pros and cons of doing HIIT cardio workouts. They should be used as a tool and not be overused. I wouldn’t recommend more than 3-4 HIIT cardio workouts a week and I would definitely not do them after a high intensity leg workout day. Also, you’re probably wondering why I keep saying 10-30 seconds of intervals and that’s because everyone’s AT (anaerobic threshold) is different. You have to build your tolerance and get conditioned for these types of workouts and the more you do it and push yourselves, the more your AT will improve. With that in mind, we are all different and respond differently to certain things. So experiment yourself and see what you like best and what works best for you. Start with 10 second intervals and see if you can eventually get to 30 seconds.

Just don’t overdo it or take that risk of injuring yourself. Now that you have these 6 workouts in your gym bag of tricks… go HIIT it!

Author: Chris Martinez – www.simplyhredded.com

References:

(1) Hultman E, Bergstrom J, Anderson NM. Breakdown and resynthesis of phosphorylcreatine and adenosine triphosphate in connection with muscular work in man. Scand J Clin lab Invest. 1967.
(2) Wilmore JH, Costill DL (eds). Physiology of sport and exercise 3rd edition. : Human Kinetics
(3) Wells GD, Selvadurai H, Tein I. Bioenergetic provision of energy for muscular activity. Paediatric Respitory reviews. 2009.
(4) McGill, SM. Marshall, LW. Kettlebell swing, snatch, and bottoms-up carry: back and hip muscle activation, motion, and low back loads. J strength Cond Res. 2012. Jan 26
(5) Contreras, Brett
(6) Metcalfe et al. Towards the minimal amount of exercise for improving metabolic health: beneficial effects of reduced-exertion high-intensity interval training. European J applied Physio. 2011.

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SUPER zucchini enchilada BOWLS

Kristin LeTellier — Mon, 28 Jan 2013 02:45:23 +0000

Twas the week before the Superbowl and all through the house, not a football fan was stirring, not even a spouse. Wait, wrong holiday?

Well regardless, I know the question on everyone’s mind this week. “How am I going to keep up with my New Year’s resolutions on Super Bowl Sunday?!? Well never fear, Kristin is here! And I’m about to give you a football fan worthy recipe that will still keep your skinny jeans buttoned! Intrigued? Read on…

Enchiladas. I have you already, don’t I? Oh, but there’s more. LOW-CARB enchiladas. Is that even possible?? Ohhhh it is indeed. The zucchini takes the place of the tortillas and you honestly won’t miss the tortillas at all!! Eeeenjoy

Begin by heating the garlic and adobe chilis for about 15 seconds. Add the rest of the sauce ingredients and let them simmer.

Spoon about 1/4 of the sauce into a baking dish. Scoop out the zucchinis and place the emptied-out bowls face down in the dish.

Saute the green peppers and green onions. Add the rest of the vegetables and saute until softened. Meanwhile, bake the chicken at 350 until cooked through. Shred it and set it aside.

Scoop the chicken into the bowls, the veggies next, the sauce, and finally sprinkle on the cheddar cheese. Pop it in the oven at 400 degrees for about 25 minutes.

SUPER zuccini enchilada BOWLS

Author: Kristin LeTellier

Prep time: 15 mins

Cook time: 45 mins

Total time: 1 hour

Serves: 8

This recipe is adapted from the blog SkinnyTaste. If you haven’t visited this blog already, get on it! It’s filled with tons of the “lighter versions” of delicious recipes!! The chicken stuffed enchilada boats are PERFECT for your football get-together, a weeknight, or anytime

Ingredients

For the enchilada sauce:
½ tablespoon olive oil
2 garlic cloves, minced
1 or 2 tbsp chipotle chile in adobo sauce, more if you like it spicy
1½ cups tomato sauce ( I used Trader Joe’s Pomodoro)
½ tsp chipotle chili powder
1 tsp ground cumin
⅔ cup fat-free low-sodium chicken broth
½ teaspoon salt
½ teaspoon fresh pepper
For the zucchini boats:
4 (about 32 oz total) medium zucchini
½ tablespoon olive oil
½ cup green onions, chopped
3 cloves garlic, minced
½ cup diced green bell pepper
¼ cup chopped cilantro
12 ounce cooked shredded chicken breast
1 teaspoon cumin
½ teaspoon dried oregano
½ teaspoon chipotle chili powder
3 tablespoon water or fat free chicken broth
1 tablespoon tomato paste
¼ teaspoon salt
¼ teaspoon freshly ground pepper
For the Topping:
¾ cup reduced fat shredded sharp cheddar
chopped scallions and cilantro for garnish

Instructions

For the enchilada sauce: In a medium saucepan, heat the olive oil and sauté garlic. Add chipotle chiles, chili powder, cumin, chicken broth, tomato sauce, salt and pepper. Bring to a boil. Reduce the heat to low and simmer for 5-10 minutes. Set aside until ready to use.
Heat the oven to 400°. Bake the chicken breasts for about 20 minutes or until cooked through. In a bowl, shred the chicken and set aside. Alternatively, throw them in a kitchen aid mixer and they’ll be shredded in about 10 seconds! Set aside.
Cut zucchini in half lengthwise and using a small spoon, scoop out flesh, leaving ¼” thick. Chop the scooped out flesh of the zucchini in small pieces and set aside.
In a large saute pan, heat oil and add onion, garlic and bell pepper. Cook on medium-low heat for about 2-3 minutes, until onions are translucent. Add chopped zucchini and cilantro; season with salt and pepper and cook about 4 minutes. Add the cumin, oregano, chili powder, water, and tomato paste and cook a few more minutes, then add in chicken; mix and cook 3 more minutes.
Place ¼ cup of the enchilada sauce on the bottom of a large (or 2 small) baking dish, and place zucchini halves cut side up. Using a spoon, fill each hollowed zucchini with ⅓ cup chicken mixture, pressing firmly.
Top each with 2 tablespoons of enchilada sauce, and 1½ tablespoons each of shredded cheese.
Cover with foil and bake 25 minutes until cheese is melted and zucchini is cooked through.
Top with scallions and cilantro for garnish and serve with low fat sour cream if desired.

Serving size: 1 zucchini boat Calories: 146 Protein: 18

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Oh-So-Lean Chicken Parmesan

Kristin LeTellier — Mon, 14 Jan 2013 16:30:21 +0000

Ok, so you know how sometimes you hear something and you know RIGHT away that it’s too good to be true? Well, that’s what you’re going to think when you read this recipe…But don’t believe yourself! This is a true story and I am handing it to you on a silver platter. Call me Santa Claus, the Protein Fairy, or whatever floats your boat, but I assure you, this is no gimmick. I am giving you 41 grams of lean protein in a mere, saucy, cheesy, chicken-breasty 312 calories!

Ok, you’re doubting me. I can sense it. I reeeally didn’t want to have to do this because you know, I like my secret weapons to stay, well, secret. But you’ve given me no choice. Merry Christmas and Happy New Year: Martin’s Whole Wheat Potato Bread. BAM! You have the secrets of the universe – or at least of Chicken Parm. This used to be my “yummy” bread, before I had ever bothered to check the nutrition facts. This soft, tasty, loaf boasts 6 grams of protein in 70 calories. Well, now you know. And now it’s time to get cooking!!

Oh yes, freshly grated parmiggiano reggiano (I use Costco’s!), Trader Joe’s Rustico Pomodoro pasta sauce, and of COURSE Martin’s Whole Wheat Potato Bread.

Place 4 slices of bread on a baking sheet and bake for about 20 minutes at 200 degrees, flipping once.

Pound the chicken breasts using a meat tenderizer and a sheet of saran wrap.

Start creating your assembly line: egg whites and water in one, flour in another, and the chicken breasts.

In a a food processor or blender, combine your bread slices, garlic powder, salt, oregano, and basil. This is the final piece of your assembly line!

Alright, coat the chicken in flour. Get it aaaaaaall over!

Next, submerge them into the egg white mixture.

And finally, dredge them in the breadcrumbs!

Heat a tablespoon of olive oil in a pan and place the first 4 pieces in. Cook lightly on both sides! (They’ll finish in the oven)

Place them on a baking sheet and cover with sauce and parmesan.

Bake them at 400 degrees for about 10 minutes or until the cheese looks nice and melty

Prep time: 40 mins

Cook time: 20 mins

Total time: 1 hour

Ingredients

4 slices of Martin’s whole wheat potato bread
2 pounds boneless skinless chicken breasts
2 tablespoons garlic powder
½ teaspoon salt
½ tablespoon oregano
1 tablespoon basil
3 egg whites
⅛ cup water
½ cup flour
2 tablespoons olive oil
1 cup Trader Joe’s Pomodoro pasta sauce

Instructions

Preheat the oven to 200 degrees. Place the 3 slices of bread on a baking sheet and cook for about 20 minutes, or until lightly crisped, turning over once after the first 10 minutes. Set aside and allow them to cool completely.
On a cutting board, cut each of the 4 large chicken breasts in half (vertically). Place a piece of seran wrap over each piece and pound with the flat side of a meat tenderizer several times until each piece is flat and slightly wider. Set aside, near stovetop, while the other parts of your “assembly line” are prepped.
Measure the flour into a small bowl. Place near the stovetop as well.
In another small bowl, mix the 3 egg whites and ⅛ cup water. Place near stovetop.
In a food processor or blender, combine the 4 slices of bread, garlic powder, salt, oregano, and basil. Pulse until finely grated and thoroughly combined. Scoop into a shallow basin (such as a pie pan) and place near the stovetop. The assembly line is now ready.
Heat the first tablespoon of olive oil in a large pan on medium/high heat. Take the first piece of chicken and dredge it first into the flour, making sure to fully coat both sides. Next, submerge it into the egg white mixture. Finally, coat it in the breadcrumb mixture and place it into the heated pan.
Repeat this with 3 more pieces of chicken, allowing them to just turn a golden-brown color on one side before flipping to the other. (They do not need to cook all the way through since they will finish cooking in the oven.) When they are golden brown on both sides, remove them from the pan and place them onto a baking sheet.
Use the second tablespoon of olive oil to repeat this process on the last 4 pieces of chicken.
Spoon pasta sauce over the top side of each chicken breast on the baking sheet, dividing it evenly. Then sprinkle the parmesan over them, dividing this evenly as well.
Bake at 400 degrees for about 10 minutes, or until the cheese is melted and the chicken is cooked through.

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“Everything’s Betta with Feta” Frittata

Kristin LeTellier — Tue, 08 Jan 2013 02:58:29 +0000

I can still remember back to the days when I feared feta cheese, and really a lot of cheeses for that matter. Blue cheese, goat cheese, gorgonzola cheese…What a sad, simple, little world I lived in back then…Now, that’s not to say that even now I take these cheeses to the face, licking my lips, and grabbing another handful. No, no. There is a subtle art to each one of these cheeses, a time and place for sure. For me, it all started with what is really the most versatile and neutral of these: feta.

My college roommate, Michaela, was a vegetarian and I was fascinated with her ability to make simple, whole foods so fabulous. One morning, I uncovered one of her most deadly weapons. While watching her dump spinach into her scrambled eggs, and admittedly turning my nose up, I witnessed her sprinkle this illusive wonder onto them and instantly they took on another entity. It was a beautiful sight and a DEEEELICIOUS aroma. And that’s when she shared those simple but very true words, “Everything is betta with feta.”

BAM. Ok, I didn’t know it then but it was really a turning point in my life!! (And Lance’s by default.) Want to incorporate massive amounts of vegetables into your eggs/egg whites and still enjoy them? FETA. Want to turn plain, raw spinach into a fancy salad? FETA. Want to make every single bland meal seem like a Top Chef work of art? FETA FETA FETA. Go ahead and say it a few more times until you feel more comfortable with it. Better yet, try this frittata. I promise you, it will be infinitely more satisfying, impressive, AND healthy than anything you’ll order up at your local breakfast joint. No need to thank me – just spread the word: everything is truly BETTA with FETA.

Saute the garlic in some heart-healthy olive oil

Add the spinach, tomatoes, and mushrooms, and saute until the spinach is wilted.

In a bowl, whisk together the eggs, egg whites, oregano, basil, and salt. Pour over the spinach mixture in the pan. Cook for about 5 minutes.

Sprinkle the feta and parmesan on top and then move the pan into the oven to broil. Remove once it’s cooked through and the cheese is starting to golden. Seriously, how good does this look?!
Slice and serve

Prep time: 10 mins

Cook time: 15 mins

Total time: 25 mins

Ingredients

1 tablespoon olive oil
3 cloves of garlic, sliced
6 cups fresh baby spinach, stems removed
2 roma tomatoes, cubed
5 ounces (of half of a Trader Joe’s package) baby bella mushrooms, thinly sliced then chopped in half
10 egg whites
4 eggs
1 teaspoon oregano
1 teaspoon basil
¼ teaspoon salt
½ cup feta cheese
3 tablespoons parmiggiano reggiano cheese

Instructions

In a large, oven-safe pan, heat a tablespoon of olive oil on medium high. Add the garlic and let it saute for about 20 seconds.
Add the spinach, mushrooms, and tomatoes, tossing until the spinach is wilted. Drain a little bit of the liquid out of the pan before continuing.
Whisk together the eggs, egg whites, oregano, basil, and salt. Pour the mixture into the pan and allow it cook for about 5 minutes or until the edges are cooked.
Sprinkle the feta and parmesan and broil on low heat for about 10 minutes or until the frittata is cooked through and the top is very lightly browned.
Cut into 6 equal pie slices and feel SUPER FANCY as you serve them up

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Mongolian Beef

Kristin LeTellier — Tue, 18 Dec 2012 22:02:05 +0000

Happy New Years Eve!! I hope it finds you rested and excited! I took a nice, little turkey-eating break like the rest of you but I’m back in action and ready to tackle all of your health and fitness related new years resolutions!!

Ok, even though I am probably one of the biggest holiday fanatics in the entire world, I have to admit, even I am ready for them to be over!! At this point, I think we could all use some delicious, fast, easy, comfort food.

But HOLD THE PHONE – no really – put it down. It’s a bad idea. It’s New Years Eve – think about how many people out there are ordering take-out. It could take HOURS. And by then, you will have become ravenously hungry, scoured your pantry in desperation, and found the hidden bag of butterfingers and then the frozen pizza you stashed in the bottom of your freezer. Don’t do it. You can still get all that same Chinese deliciousness…You’re going to MAKE IT!

Ok, don’t look at me like that. YOU CAN DO IT! This is honestly one of the simplest meals I’ve ever made. Foolproof, fast, healthy, and DELICIOUS. It tastes every bit as good as Chinese take-out but without the obscene calories, preservatives, MYSTERY MEAT, grease, and steep price. Plus, you’ll be able to get an early start on all those resolutions. Go on – bust out those skinny jeans!! Alright already - let’s get down to CHINA TOWN!

The ingredients were pretty basic – the hoisin sauce and the Thai chili garlic paste are a little bit more obscure but can be found in the ethnic section of most standard grocery stores.

In a small bowl, you can start combining the first 6 ingredients to make your sauce.

Add the cornstarch into this mixture – make sure to stir quickly until all the lumps are gone!

Finely mince the fresh ginger.

Finely mince the garlic and combine it with the ginger – set these aside for now.

Trim the as much of the fat as you can off of your meat. And make thin 1 1/2 – 2 inch strips.

Now make similar length strips of the green onions. This recipe is awesome because it only uses the green parts! *FF Tip: Save the white parts because they can be used in SO MANY other recipes!
It’s cooking time! Heat the oil on medium/high, add the garlic, ginger, and meat. Once it’s browned, add the green onions and the sauce and cook for another couple of minutes. Mmm Happy New Year’s Eve everyone!

Mongolian Beef

Author: Kristin LeTellier

Prep time: 5 mins

Cook time: 20 mins

Total time: 25 mins

Serves: 3

Ingredients

2 tablespoons low sodium soy sauce
1 oz. dry sherry
2 tablespoons hoisin sauce
1 tablespoon rice vinegar
½ tablespoon thai chili garlic paste
1½ teaspoons sugar
½ tablespoon pure corn starch
1 tablespoon minced peeled ginger
1 tablespoon minced fresh garlic
1 pound sirloin steak
16 green onions (or one bag from Trader Joe’s)
2 teaspoons peanut oil

Instructions

In a small bowl, create the sauce by mixing the first 6 ingredients together. When they are thoroughly mixed, quickly stir in the corn starch until the mixture regains it’s smooth texture. Set aside.
Mince the garlic and peeled ginger. Set aside.
Trim the fat from the sirloin steak and then cut it into thin slices, each strip measuring 1½ – 2 inches in length. Set aside.
Cut the the white ends off of the green onions, as you will only need the green parts for this recipe. Slice each of the 16 green sections into pieces measuring about 2 inches in length. Set aside.
Heat the peanut oil in a pan on medium/high heat. Add the ginger, garlic, and beef – saute just until the meat is browned (about 2 minutes). Add the sauce as well as the green onions and allow it to cook for about 2 more minutes, stirring constantly. Turn off the heat and allow to cool and thicken for just a few minutes before serving.

Calories: 302 Protein: 34 grams

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Cod and Chorizo Stew

Kristin LeTellier — Tue, 11 Dec 2012 03:23:35 +0000

I’ll tell you one thing: I love myself some chicken. Barbecued chicken, chicken nuggets, chicken sandwiches, chicken salad. Chicken chicken chicken. You get the idea…

But every once in a while, you just need to change it up. Am I right or am I right?! And let me assure you, THIS is the way to do it. It’s such a unique combination because the mildness of the cod goes perfectly with the rich flavors from the Spanish chorizo. And the chickpeas really make this a balanced meal – SO much fiber, protein, and healthy fat to go with the lean protein in the cod.

I know fish can be a “fishy” subject for a lot of people but I’m here to tell you that even if you’re not a fan of seafood, this is a safe meal for you. There is no room for any “fishiness” with the bold flavors in the chorizo! Don’t take my word for it though. Don’t even take my husband’s, “I think this is one of the best things you’ve ever made…” Just allow the taste of this FISH-TACULAR wonder to speak for itself!

I used Safeway’s Waterfront Bistro Alaskan Cod – any cod fillets will work but I like to avoid the farmed varieties! I also found the Pork Chorizo at Safeway – this particular chorizo is of the softer variety so it’s ideal for cooking in sauces.

Start by finely chopping the parsley and then setting it aside so it’s ready to go!

Heat the olive oil in a large pan on medium/high heat. Meanwhile, chop up your onion.

Toss the onion in with the olive oil and allow it to soften. Meanwhile, cut the garlic cloves into slices and throw those into the mix.

Stir in the chorizo until it’s thoroughly combined. And OMG the smell is to die for!

Pour in the sherry and give it a few quick stirs.

Now pour in the chicken broth – this is where the base for the stew really comes together!

And finally, tomatoes, parsley, chickpeas, salt, and pepper. Stir it all up!

Nestle the 4 pieces of cod into the pan and spoon the stew over them to make sure they can really absorb all that delicious flavor! Cover with a lid and allow to cook for about 4 minutes. Spoon it in a bowl and eat it up!

Cod and Chorizo Stew

Author: Kristin LeTellier

Prep time: 10 mins

Cook time: 12 mins

Total time: 22 mins

Serves: 4

Ingredients

1 tablespoon of olive oil
1 large yellow onion (about 250 grams)
4 garlic cloves
2 oz. (about ¼ of one) pork chorizo
¼ cup dry sherry
1 cup chicken broth
1 – 15 oz. can chickpeas or garbanzo beans, drained
1 – 28 oz. can of diced tomatoes, drained
2 tablespoons chopped, fresh parsley
½ teaspoon ground black pepper
½ teaspoon salt
24 oz. cod (2 – 12 oz. bags of the waterfront bistro variety)

Instructions

Finely chop the parsley. Measure 2 tablespoons and set aside.
Heat one tablespoon of olive oil in a large pan on medium/high heat. Meanwhile, chop the onion and then add it to the oil. Allow this to soften, stirring occasionally, for about 3 minutes.
Cut the garlic cloves into slices and add them to the pan for an additional 2 minutes.
Stir the chorizo into the garlic and onions and allow it to cook for an additional 2 minutes.
Drain the chickpeas and tomatoes and then stir them into the pan, along with the parsley, salt, and pepper.
Nestle the 4 pieces of cod into the pan and spoon the mixture over them. Cover the pan with a lid and allow the fish to cook for about 4 minutes. Scoop a piece of fish and ¼ of the remaining mixture into a bowl for a perfect serving of cod and chorizo stew!
Adapted from Cooking Light

Calories: 388 Protein: 40 grams

The post Cod and Chorizo Stew appeared first on Foundation Fitness | Personal Training.

Skinny Turkey Chili

Kristin LeTellier — Mon, 03 Dec 2012 22:21:50 +0000

After a rainy Sunday evening, and furthermore, a rainy Sunday FOOTBALL evening (GO PACKERS!!) what could POSSIBLY be better than a big crock-pot full of steamy chili?! Mmmm intrigued, are we?

Oh, but this is no ordinary, run of the mill, greasy, beefy, mysterious concoction. Would I do that to you guys? No no no no no. Green peppers, celery, onions, tomatoes, CARROTS?!? I mean really, it doesn’t get much more veggie-licious than this…

Ah, but of course, the question on everyone’s minds: THE PROTEIN! Get this – 99% fat free ground turkey…THAT. JUST. HAPPENED.

I can’t take too much credit though. I mean, I did make the discovery buuut Trader Joe’s made the ground turkey.

Regardless, this recipe produces one SCRUMPTIOUS batch of chili – and quite a large batch at that, which is good because once the aroma starts to seep out of the house, the neighbors tend to “randomly” pop by to “borrow an egg” or “bring you your newspaper” or “talk about the weather.” The excuses are endless…My advice? If you don’t plan on sharing, lock your windows and doors. Or don’t. But don’t say I didn’t warn ya…

I set out the ingredients here for you to make sure you can achieve my calorie/protein ratio. 99% fat free ground turkey was the secret ingredient here. Now I’ve told you. And now I’ll have to kill you…

Cook the chopped garlic in the olive oil for about a minute before adding the veggies.

Chop the onion, green peppers, and half of the celery. Add them to the pan with the garlic and saute.

While they are sauteing, chop the carrots and the other half of the celery into large chunks.

Use a food processor (or blender) to create a finely chopped blend of the carrots and celery.

Add the carrot blend to the pan of sauteing veggies and allow them to cook for another minute before pouring them all into the crock-pot.

Go ahead and pour in the diced tomatoes and tomato sauce.

Rinse and drain the beans in a strainer and then add them to the crock-pot.

Brown the turkey, or in this is case, “white” it. And you guessed it, add to the crock-pot!

Stir the seasonings in and set your crock-pot for 3 hours on high heat. Dish it out, spoon a little light sour cream on it, and ENJOY!

Skinny Turkey Chili

Author: Kristin LeTellier

Prep time: 30 mins

Cook time: 3 hours

Total time: 3 hours 30 mins

Serves: 14

Ingredients

2.5 lbs ground turkey (each pack had 1.24lbs) Trader Joe’s 99% fat free butcher shop brand
3 green bell peppers (or about 500 grams)
1 very large yellow onion or 2 medium (460 grams)
6 cloves garlic
4 stalks celery (200 grams)
3 carrots (300 grams)
2 – 28 oz. cans diced tomatoes
15 oz. pasta sauce
15 oz. can of black beans
15 oz. can of kidney beans
15 oz. can of cannellini beans
3 tbsp. chili powder
1 ½ tbsp. cumin
½ tsp. cayenne pepper
1 tbsp. sugar
salt & pepper to taste
Adapted from fromthelittleyellowkitchen.com

Instructions

Begin by chopping the onion, green peppers, and half of the celery. Separately, finely chop the garlic cloves. Heat one tablespoon of olive oil in a pan on medium heat and add the garlic. Allow the garlic to cook for about a minute, or until the edges start to golden, before adding the chopped veggies. Saute for about 5-6 minutes, or until softened.
Chop the carrots and remaining celery into thirds and then use a food processor (or blender if necessary) to create a finely chopped mix. Add this to the sauteing veggies for an additional minute at the end of their 6-7 minutes and then pour the whole pan into the crock-pot.
“Brown” the turkey chili in a pan on medium/high heat for about 5-6 minutes, or until cooked through. Meanwhile, rinse and drain the beans in a strainer. Add the beans and cooked turkey to the crock-pot.
Finally, add the chili powder, cumin, cayenne pepper, and sugar. Stir well and then add salt and pepper to taste.
Heat everything in the crock-pot for 3 hours on high heat. Dish it out, top with some light sour cream, and ENJOY!

Serving size: 1 cup of chili Calories: 235 Protein: 26 grams

The post Skinny Turkey Chili appeared first on Foundation Fitness | Personal Training.

Italian Stuffed Chicken

Kristin LeTellier — Tue, 27 Nov 2012 01:56:32 +0000

Sooo I don’t know about you guys but there was a LOT of food in my house this past Thanksgiving weekend…A LOT! And pumpkin pie and sweet potato casserole do NOT exactly fit into the nutrition plan…

Also, I’m kind of at that point, you know, that point where “If I eat one more piece of turkey, I’m going to turn INTO a turkey!” And no one really wants that…

I’m sure most of you got the chance to brush up on your “poultry stuffing skills” this past weekend so I thought it would be the perfect time to put those to the test…The CHICKEN test that is…WHAT the WHAT?

Don’t worry guys – it’s gonna be great! And the best part about stuffing chicken breasts is that there are no mysterious body parts to remove…You know what I’m talking about…

This recipe is so delicious, so IMPRESSIVE, and so shockingly simple to make! Just get your bird flipping hands ready to rumble…

First, I laid out all the ingredients I used to get the calorie/protein ratio. (I’m KIND OF a huge fan of Trader Joe’s – if you couldn’t tell…) The fresh mozzarella and parimigiano reggiano are from Costco.

Ok, so first remove the stems of the spinach and rinse them in a colander.

Then, in about 1/2 inch of boiling water, cook the spinach just until they begin to wilt. Return them to the colander.

Now, if you have a food processor, go ahead and add the spinach, mozzarella, parmigiano reggiano, sundried tomatoes, garlic, and salt and pepper, and pulse until finely chopped.

If you do not, simply chop by hand the above ingredients and then mix thoroughly in a large bowl with the salt and pepper. Set aside.

Make sure you have 6 chicken pieces (if you have 3, cut them in half at angle). Slice down the middle of each in order to create a pocket for filling.

Spoon the filling into each of the chicken pieces, dividing evenly.

Use toothpicks to close the front of the chicken so that the filling stays in while they’re in the oven. Place them on a baking sheet and then brush the olive oil evenly over them. Sprinkle the breadcrumbs over the top and then pop the tray into the oven at 350 degrees for about 40 minutes.

This is what they should look like when they’re done (a little monster-like, RAWR, but that’ll go away when you remove the toothpicks!)

See?! And oh man are these DELICIOSO! ITALIANO! Excuse me while I go for seconds…

Italian Stuffed Chicken

Author: Kristin LeTellier

Prep time: 30 mins

Cook time: 40 mins

Total time: 1 hour 10 mins

Serves: 6

Ingredients

6 cups of fresh spinach leaves
4 oz. ball of mozzarella
2 oz. parmigiano reggiano
2 oz. of sundried tomatoes in oil (drained)
3 cloves of garlic
⅛ tsp. salt
⅛ tsp. pepper
2 lbs. boneless skinless chicken breasts
⅛ cup panko breadcrumbs
1 tbsp. olive oil

Instructions

Bring ½ inch of water to a boil in a pan. Meanwhile, remove the ends of the spinach leaves and then rinse them in a colander. Cook the spinach in the boiling water just until they begin to wilt (only about a minute or two). Return to the colander.
If you have a food processor, you can add the spinach and the next 6 ingredients and pulse until they are finely chopped.
If not, chop the spinach and the next 4 ingredients and combine in a large bowl with the salt and pepper. Set aside.
Now you can prepare the chicken. You will want to have 6 pieces to work with so if you have 3 breasts, cut them in half at an angle.
Now that you have 6, make a lengthwise cut through the middle to create a pocket. Spoon the filling in, dividing it between the 6 pieces. Use toothpicks (about 6 each) to close up the front of the breast, so that the filling stays in while cooking.
Place your chicken breasts on a baking sheet. Brush your olive oil evenly over the tops of them and sprinkle the breadcrumbs on as well. Bake in the oven at 350 degrees for about 40 minutes, or until the chicken is cooked through.
Remove the tray, allowing the chicken breasts to cool for a few minutes, and then remove the toothpicks. And VOILA! Delicioso…

Serving size: 1 chicken breast Calories: 327 Protein: 44 grams

The post Italian Stuffed Chicken appeared first on Foundation Fitness | Personal Training.

Cheesy Chicken Fajita Enchiladas

Kristin LeTellier — Mon, 19 Nov 2012 21:30:33 +0000

I mean really, what part of that name does NOT cause you to drool, just a little bit?…Now I know what you’re thinking – there is no way that these cheese-laden, carba-licious, ooey-gooey little pieces of heaven are going to meet the protein minimum for my nutrition plan. How can “low-carb” and “tortilla” be synonymous? Allow me to introduce you to the greatest thing since sliced bread: low-carb bread! Er, tortilla. Meet La Tortilla Factory‘s whole wheat tortillas. These bad boys pack 8 grams of protein in only 80 delicious calories and can be found at your local Safeway.
Shut. The. Front. Door.
But the real proof was in my husband’s reaction and his frequent trips to the kitchen. As he said, “These might just be a little bit TOO good!” Happy cooking!

First, thinly slice the onion and bell peppers. These will add the perfect amount of crunch and sweetness to the enchilada filling!!

Next, cook your veggies until they start to caramelize. Seriously, is there anything that isn’t made better with caramelized onions?!

Combine the dry spices together to make a rub and coat the chicken.

Melt one tablespoon of butter and cook the chicken breasts in two batches, flipping each batch after about 3-4 minutes.

See how well the little bit of butter works with the rub? This chicken is delicious ALL BY ITSELF!

Chop the seasoned, cooked chicken breasts into bite-sized pieces and combine with the veggies and one can of the green chilies. Now you’ve got your filling ready!

It’s finally time to bust out the secret weapon and experience the miraculousness for yourselves!

Scoop the chicken/veggie filling onto each tortilla and sprinkle a little bit of the grated jack cheese, saving half of the cheese for the topping. Roll them up and place them side by side in a baking dish – you can squeeze them into an 8×11 – I used an additional dish to put the last four in so it wasn’t too crammed!

Melt one tablespoon of butter in a saucepan and stir in one tablespoon of flour. Whisk in the chicken broth until smooth and turn off the heat. Let it sit for a few minutes (so there’s no curdling!) and then stir in the sour cream and second can of green chilies.

Pour the sauce evenly over all of your enchiladas, sprinkle on the remaining jack cheese and the (optional) can of black olives, and pop it in the oven at 350 degrees for about 20 minutes, or until the cheese is bubbling and just starting to brown.

And just LOOK at that CHEESY goodness!! Serve it up and watch the compliments roll in!!

Cheesy Chicken Fajita Enchiladas

Author: Kristin LeTellier

Prep time: 40 mins

Cook time: 20 mins

Total time: 1 hour

Serves: 10

Smothered in a creamy sauce, these enchiladas are bursting with flavor and some serious kick!

Ingredients

1 green pepper
1 red pepper
1 red onion
1 tbsp cumin
1 tbsp freshly ground pepper
1 tbsp chili powder
1 tbsp garlic powder
1 tsp salt
½ tsp cayenne pepper (this adds a bit of a kick – feel free to adjust)
2 tbsp butter
2 lbs boneless skinless chicken breasts
10 large La Tortilla Factory whole wheat tortillas
2 (4 oz) can green chilis
16 oz (2 blocks) shredded Monterey Jack cheese
1 tbsp flour
1 cup low fat sour cream
2 cups chicken broth
1 (2.25 oz) can sliced black olives (optional)

Instructions

Filling: Begin by thinly slicing the onion and bell peppers. Use a skillet on medium/high heat, coated with cooking spray, to saute the veggies until they start to caramelize, about 7-8 minutes. Set them aside. Next, combine the dry spices together in a shallow, flat dish to create a rub for the chicken. Slice the chicken breasts in half lengthwise, to make them a little bit easier to cook through, and coat each one with the rub. Using the same skillet on medium/high heat, melt one tablespoon of butter and then cook the chicken breasts in two batches, flipping each batch after about 3-4 minutes. Remove the cooked chicken breasts and chop into bite-sized pieces. Combine them with the veggie mixture and add one can of the green chilies. Scoop about ¾ cup of the chicken/veggie filling onto each tortilla and sprinkle a little bit of the grated jack cheese on top of each one, saving half of the cheese for the topping. Roll them up as you finish each one and place them side by side in an 8×11 baking dish – you can squeeze them in or get a second dish and divide them.
Sauce: Heat one tablespoon of butter in a small saucepan on medium/high heat and add one tablespoon of flour. Cook for one minute and then whisk in the chicken broth until smooth. Remove from heat and allow to cool for a few minutes before adding the sour cream and remaining can of green chilies. Pour the sauce over the enchiladas and sprinkle on the remaining cheese and the sliced black olives.
Bake at 350 degrees for 20 minutes, or until the cheese is bubbling and beginning to turn golden brown around the edges.

Serving size: 1 enchilada Calories: 398 Protein: 46 grams

The post Cheesy Chicken Fajita Enchiladas appeared first on Foundation Fitness | Personal Training.