Guarantee yourself a STELLAR Monday!

Want to head into the week with excitement and pure enthusiasm? Try these tips I use every Sunday.

Sunday is one of my favorite days of the week. It is the one day I give myself time to relax, reflect, and completely rejuvenate so that I can have the best upcoming week possible.

It is important you take time out to reconnect with yourself. To reassess your goals, put your life into perspective, and to appreciate the small joys you have in the PRESENT. 

One of the best gifts we have been given, is to be able to choose our path in life. We get to choose to GROW! To continue to be a better YOU. Always striving to be the best YOU can be. There is NO such thing as standing still..... if you aren't growing, then you are slowly deteriorating.

So, let's use TODAY (Sunday, or whatever day works best for you) to put into practice the Triple R Threat.

1. Relax.

Enjoy the day. Let yourself skip the usual day to day work load, and just enjoy time with family, nature, friends, a good book, meditation, a nice afternoon snooze. You name it- if it is relaxing do it. But let yourself really enjoy it. Don't have things going on in the back of your mind. Be in the NOW and enjoy whatever it is you are doing.

2. Reflect.

On a scale of 1-10, how would you rate last week? What went right, what went wrong? How can you make this upcoming week better? These questions can be asked about how you did as a parent/spouse, how you did working towards your goals (health, fitness, growing a business, planting a garden, learning a new subject), how you did at work, etc.... Then reset your short term goals for the upcoming week, and get them done. If you had to put the same goal from the previous week-- what got in your way from being able to get it done, have you put something in place so it won't happen again, and you will reach that goal? If not- is it really that important? Why waste your precious time on non-important things?

3. Rejuvenate.

Most weeks start off pretty okay for most people. They have had the weekend to not do the everyday work stuff, and they are ready to re-attack come Monday. As the week goes on- everyday gets a little harder and you are just looking for Friday to show up, so that you can shout WEEKEND!! Sound familiar?? Well, that is when the last R "rejuvenation" comes into play. You have relaxed, you have reflected back on your previous week and you have decided what you will do this upcoming week. Now- write it ALL down. If you go into the week with a CRYSTAL CLEAR picture of exactly it is you want to accomplish, you will be completely rejuvenated. Your mind will be clear and refreshed. It is when you head into the week and you are not sure what you want to do, or you feel like you are stuck in a rut- that you start to think negative thoughts and that wheel just keeps on churning, and you feel like your weekend was wasted. Stop wishing for a better life, and GET one.  The last part of rejuvenation is to look around you, and find the small things you are grateful for- the things are you grateful for RIGHT now!

Now that I have given you the Triple "R" Threat-- go guarantee yourself that STELLAR Monday!

Always be moving forward and up!

The Bertinator

Do you love PUSH UPS or is it just me?

Have you ever wondered WHY the marines do SO many push-ups?? I mean- really?! What are they good for?

Well- let me tell you what they are good for, and if you don't believe me- I want you to start adding them into your every other DAILY routine (workout or not)- and then you ask me "What are they good for?"

1. The obvious- to strengthen and condition your chest muscles.

2. They help tone your arms too-- bring your arms in close to your body, and you hit more of the triceps. Who doesn't want to kiss their "saving" arms goodbye?

3. My personal favorite-- they work your COMPLETE core. Say goodbye to those pesky crunches, that you feel like you have to do 50+ to feel a really good burn anyways- and switch them out for push-ups. When you are doing a boy push-up, you are having to keep your body in a straight, plank position. Your whole core- including your back stabilizer muscles are working. People ask me ALL the time, how did I get to have such a flat stomach after 4 kids. I reply with PURE JOY -- Boy Push-Ups!!

 Was I ever skeptical of that? Yes I was. In fact- what really got me over the "Why are boy push-ups so good for you" question was when I decided to join the 100 Push-Ups Challenge.  Within the first week- I started to notice muscles that were sore- that I had NO idea the push-ups worked. Mainly my abs! I wasn't even really noticing the soreness in my chest as much as my core. I also felt it in my inner thighs, as you have to squeeze your legs together. That is when I became a #1 fan of push-ups!

 Can't do a boy push-up? Check out my video here on how to work up to them. Trust me-- it WORKS!!
 
For those of you who can already do boy push-ups. I challenge you to the 100 push-up Challenge. 

Get your abs  poppin with the push-up! Let me know how you do.
What are you waiting for... time is a tickin'.

The Bertinator

Skillet Chicken with Green Chile Sauce

Don't you wish that every healthy recipe you ever tried, tasted good?! Well, look NO further-- I will be adding 1-2 new recipes a week that are new, fresh, tasty, healthy and superb that you can add to your family favorites! I am no "chef". I do not create in the kitchen. I find a recipe- I follow it to a T - and that is how I get it done. So, all the recipes you receive from me will have a source, because they are not "original". Trust me I wish I were a chef and could create culinary masterpieces- but, I digress-- it is just not meant to be. My talents lie elsewhere!

One of my all time favorite ingredients is CILANTRO! I wish I could just eat that all day- but that would be weird.--- SO! I usually will do searches for great recipes with cilantro in it. Here is one of the results of my searches:

Today- I bring to you a DELICIOUS chicken meal from Good House Keeping. (Do you not just adore the picture I found from an old Good House Keeping magazine? Because I adore it! And don't you only wish magazines were still 25 cents?)

Here it is- give it a try! It is Ranger approved... (meaning a thumbs up from everyone in The Bertinator Family)
 
Skillet Chicken with Green Chile Sauce

Ingredients:

4 medium (1 1/4 pounds) skinless, boneless chicken breast halves 
Salt and pepper
1 tablespoon(s) olive oil
1 can(s) (4- to 4 1/2-ounce) diced green chiles
1 cup(s) grape tomatoes, each cut in half
3/4 cup(s) reduced-sodium chicken broth 
1/2 teaspoon(s) ground cumin 
1 clove(s) garlic, crushed with press
2 tablespoon(s) chopped fresh cilantro

Directions:

1. Place chicken-breast halves between 2 sheets of plastic wrap. With meat mallet or rolling pin, pound breasts to an even 1/2-inch thickness; sprinkle with 1/4 teaspoon salt and 1/8 teaspoon ground black pepper.
  
2. In nonstick 12-inch skillet, heat oil over medium-high heat until hot. Add breasts and cook 6 to 7 minutes or until browned on both sides and chicken loses its pink color throughout, turning over once. Transfer breasts to platter; cover with foil to keep warm.

3. To skillet, add green chiles, grape tomatoes, chicken broth, ground cumin, garlic, and any juices from chicken on platter. Cook 3 minutes to reduce sauce slightly, stirring occasionally. Stir in cilantro. 

Nutrient Breakdown: Calories: 205  Total Fat: 5 gr. Sat. Fat: 1 gr. Total Carbs: 4 gr. Total Protein: 33 gr.

Bon Appetit - and let me know what you think!

And if you have found a wonderful recipe you would like to share, please send it to bertie@thebertinator.com and I will try it out. If it passes The Ranger test- I will share it with the world! Thanks!

The Bertinator

 

Treadmill = Dreadmill?! I don't THINK so!

There is a saying, "Change your way of thinking, and it will change your life!" Well that is true for the "dreaded" Treadmill.

Yes, it is true. If you go 5.5 on 0 incline, for 45 minutes, then I agree 100% - NOT the funnest ride of your life. That is for sure.

However- WHY would you do that to yourself when that machine goes up and down-- fast or slow--- and you get to choose when it does what. It listens to YOU!!

Here is my latest kick butt treadmill work out! Give it a try... and you will be calling that "dreadmill" the "shredmill" in NO time.

Warm-up:
jog 5 min. 2% incline (I never have the treadmill on 0.... EVER... you burn more calories going up)

Main workout: 
jog 3% incline 5 min.
(hop off)
dumbell staggered squat kicks (20 reps per leg)
walk as fast as you can 8% incline 4 min (squeeze those GLUTES with every step and no holding onto handles)
(hop off)
squat blast punch with weights - 30 reps (squat then punch arms straight out, shoulder height, alternating then stand = 1)
walk as fast as you can 10% incline 3 min.
20 star jumps
walk as fast as you can 8 % incline 4 min.
squat blast punch with weights - 30 reps
jog 3% incline 5 min.
dumbell staggered squat kick (20 reps per leg)
jog 2% incline 5 min - cool down

Sidenote: You are more then welcome to sprint on the inclines for 30 sec. on 30 sec. off vs. walking as fast as you can. I prefer to walk, because then I can really engage my glutes-- where I want to really feel the burn. But you must NOT hold onto those handles bars...

All I have to say is How do you like me now?!


The Bertinator

Double the odds of your RESULTS!!

Bertinator Advice of the Day:

Start working out with a friend! 

The most recurrent boot campers/clients that I have- are ones that come in with a friend, from the get go. They also see results quicker then the ones trying to be accountable on their own. 

You can definitely see results, and stay consistent in your workout/diet regime all by yourself- but HELLOO?!?! 

DOUBLE the fun-- and bring or drag someone with you on the trails, to the gym.. wherever. This way, you can be held accountable, and you get to hold your friend accountable.

I'm not a mathematician... but I'm pretty sure that equation equals AMAZING RESULTS and guaranteed 

stick-to-itiveness!

It can be a sibling, a spouse, a long time friend, or a friend off craigslist... whatever floats your boat and gets the job DONE!

Words of Wisdom brought to you by THE BERTINATOR!!

(so it is totally true)