Shed the Fat in Fifteen Friday! - Lean out those LEGS!

 This is how we do things Bertinator style:

1. Go to http://www.beach-fitness.com/tabata/

2. Set it for 12 rounds,60 seconds on, 15 seconds off

3. Watch my video below and GO!

Blue Print:

1. 1 min. lunges with switch kick

2. 1 min. burpees

3. 1 min. cross back lunge with knee hop 

4. 1 min. star jumps

5. 1 min. 5 squats- 5 jump squats- 5 sec. hold

6. 1 min. froggers

Repeat whole routine 1 more time for a total of 15 min!

Don't forget to take a 15 second break in between each exercise- and on the cross back lunge- switch legs at the 30 sec. mark.

Get it done, to get through it- just close your eyes and picture me right in front of you as you listen to my voice telling you "YOU CAN DO IT!"

Enjoy - because you are about to have the BEST 15 min. of your life!! 

(until next time at least)

Raspberry-Chocolate Angel Food Cake

Just in time for Valentine's Day!

(courtesy of Self Magazine)

Makes 6 cakes

INGREDIENTS

Cake

• Vegetable oil cooking spray
• 8 large egg whites
• 1 teaspoon cream of tartar
• 1/4 teaspoon salt
• 1 cup sugar
• 1 1/4 teaspoon vanilla extract
• 3/4 cup all-purpose flour, sifted

Filling

• 1/2 cup seedless raspberry preserves

Frosting

• 6 oz semisweet chocolate chips
• 3/4 cup sour cream
• 1/2 pint fresh raspberries
•  

PREPARATION

1. For cake

   Heat oven to 350°. Coat bottom (not sides) of a 9" x 13" baking pan with cooking spray. Beat egg whites, 1 tbsp water, cream of tartar and salt in a bowl with an electric mixer on medium-low speed until foamy. Continue to beat, adding sugar a little at a time, until batter is fluffy. Add vanilla and beat 1 minute more. Sprinkle a small amount of the flour over top of batter and fold in; repeat 8 to 10 times or until you've incorporated all the flour. Spread batter in pan, coaxing evenly into corners with a rubber spatula, and shake pan once or twice to even out surface. Bake until cake is a light golden color and surface springs back gently to the touch, 25 to 30 minutes. Run a sharp knife around edges of cake to separate it from pan. Cool on a rack 2 hours.

2. For filling

   Heat berry preserves in a small pan over medium heat, stirring constantly, until it reaches a gentle simmer.

3. For frosting

   Melt chocolate in a double boiler. Take bowl off heat; stir in sour cream.

4. Assembly

   Place a cutting board over cake pan; invert cake onto board. With a 2 1/2-inch biscuit cutter or round cookie cutter, cut 12 rounds from cake. Top 6 rounds with 1 heaping tbsp of raspberry filling (you will have some left over), then place 6 remaining cake rounds on top. Spread 1/4 cup frosting over top and sides. (You should have some frosting left over.) Top with raspberries. Serve immediately, or refrigerate and bring to room temperature 1 hour before serving.

The skinny

303 calories per cake, 6.8 g fat (3.9 g saturated), 57.5 g carbs, 3 g fiber, 5.7 g protein

Much better choice for your sweetheart! Long live LOVE!;)

What?! You CAN get sexy abs just sitting ON your couch?

YES YOU CAN!

And here is how:

BLUE PRINT

1. Choose a song (or turn on the radio)

2.  20 tuck-ins

3. hollow hold 10 seconds

4. 20 flutter kicks

5. rest for 10 seconds

 6. repeat the duration of the song

Happy, HAPPY sexy six pack ABS

(NO EXCUSES!!) 

The Bertinator

 

Is Caffeine Really Bad For You??? (5 day challenge)D

"Caffeine, by any measure, is the world's most popular drug, easily surpassing nicotine and alcohol. Caffeine is the only addictive psychoactive substance that has overcome resistance and disapproval around the world to the extent that it is freely available almost everywhere, unregulated, sold without license, offered over the counter in tablet and capsule form, and even added to beverages intended for children."

(The World of Caffeine)

Story Time: (which means time to settle in for a great read, and maybe some tissues, and get ready to be entertained)

    Once upon a time I had never been exposed to caffeine. I was never a big soft drink girl-- in fact I NEVER drank anything carbonated period-- which meant I just never had caffeine, except for what was in chocolate (which some could debate I would eat at a rate of what was probably equal to 100 soda pops a day) At any rate... my body was pure:) 

 Then I had 3 kids and I was working MANY hours a day on our family business, on top of competing in fitness competitions, or prepping and I was introduced to Mr. Caffeine. Let's just say I NEVER looked back. I had sooooooo much energy. I "loved" it for a while, and believed I could stop at anytime-- once my life "settled" -- (Let's all do a collective ha..ha....HAAA... right now) Life NEVER settles down-- it just keeps going and getting busier. And once it settles- something will be thrown your way, and you are back in the "game" of life. So- needless to say- here I am 6 years later!!  And guess what?! I can pop 6 No Doz-- and NOTHING will happen--- absolutely NOTHING!! I was to the point where my body was completely used to the caffeine- and because I was taking such high dosages-- instead of my body going into a "good alertness" I was turning into an anxious, depressed (for me), and turning into a REALLY mean mom! I decided to CUT out the caffeine. I didn't care if I was a tired old fool-- I was just going to do it! And GUESS what happened??

   I DIDN'T die!! Aren't you SO happy:) It has now been about 3 weeks- and I have not had an ounce of caffeine (besides what is in chocolage;)) - Side effects: slight headaches the first couple of days-- tired about the same-- then after the 2 day mark-- I had MORE energy then when I was on caffeine! Meaning-- this mom of 4, waking up at 4:45 AM Mon-Fri, teaching 10 boot camps a week, spending COUNTLESS hours in the car driving any and everywhere from kids lessons, errands, volunteering, etc..... had energy to do it ALL! When I was on caffeine- I would still have to take a nap, and I would literally be DEAD at 9-- I mean- eyes could hardly stay open, I was a walking zombie! Off the caffeine- I have no trouble jumping out of bed, and 15 minute power naps are my friend-- or quick exercise bursts. AND I'm not dead at 9:00 - I can even stay up til' 10:30 on week nights- or at least have energy to put my house back in order after the day is done. This last Sat. I was out til' 1 AM WITH energy!

  Caffeine can also have an effect on your metabolism- breaking it down to "half-life" - who needs that?! It is also a cross between a neurotoxin and a psychoactive drug-- niether of those sound appealing to me!

 Tips for cutting out the caffiene: 

1. I recommend slowly cutting back to avoid the headaches- however I did it cold turkey, and I didn't die- and it was quick and pretty painless. If you get headaches- I do think Excedrin is ok, even though it has caffeine. I will still use it if I get a headache- but rarely. 

2. If you need that "pick me up" in the afternoon or early morning- I suggest a 15 min. power nap-- or 15 push-ups, 25 jumping jacks, or running up and down stairs. You need to get your blood FLOWING!! 

3. Don't have ANY in your house- if you don't have it, you can't break down:) 

4. Always give it a test run- see how your mood changes, if your energy level goes up or down. Anyone can do something for 5 days- so go for it!

5. Get sleep! I don't care if there is a dead man at your door begging for help at 11:00 at night- YOU go to SLEEP! Your sleep is vital to you having energy throughout the day! I never thought I could be an "early" morning person- after 2 AM was my regular bed time, but then since teaching these early morning boot camps- I have had to rearrange my schedule - and I make sure I'm in bed by 10. Seven hours is my "magic number". And I don't have ANY trouble getting out of bed. (another post on this some other time)

This is my FIVE day challenge to you! Who is on board?? Don't take my word for it- try it out yourself and let me know how it goes. Cut out that caffeine and get ready to be a NEW you. We are revamping in style while building rockin' bodies and giving you the life YOU want to live. 

The Bertinator

 

ReVAMP Time!

  Are you ready to revamp YOUR life?? Are you ready to get exactly what YOU want out of life-- starting with your health and fitness?? I'm READY to help you- and take you ALL the way.

  Speaking of "revamping" what do you think of my new design on my blog? I'm going to start blogging more frequently- and will still continue to facebook and twitter as well. I'm going to be ALL over the place, because the closer I am to you , the more likely you are to stick to your goals and get her done. I will be everywhere you turn;)

  So, with all this newness- I'm going to ask another round of what do you want to see more of? What do you want me to post more about? What do you like about my blog and what do you wish I would do without?

 The more feedback I get back, the better my blog will be for YOU! Can't wait to hear from you- and be looking for at least a blog 3 times a week!

Happy TRAINING!

Dark Cocoa Almonds = PARTY in YOUR TUMM!

Seriously- my kids could not stop eating this little "healthy" treat. I had a hard time not taking more then a handful myself for my snack time:) Here is the recipe from Joy Bauer's latest cookbook Slim & Scrumptious.

1 egg white
1 teaspoon vanilla extract
2 cups unsalted raw almonds, skin on
1/4 granulated sugar
3 tablespoons unsweetened cocoa powder ( I used Ghirardelli..only the best right:))
1/8 teaspoon kosher salt (not table salt)

1. Preheat the over to 275 degrees. Line a large baking sheet with aluminum foil, and coat the foil with oil spray. (totally takes away from the clean up mess)

2. In a large bowl, combine the egg white and vanilla and whip until very frothy. Add the almonds to the bowl and stir until they are completely soaked in egg white, about 2 minutes.

3. In a small bowl, stir together the sugar, cocoa powder, and salt until thoroughly mixed. Add the sugar-cocoa mixture to the almonds, and stir until the dry ingredients are completely incorporated and evenly coat the almonds (no dry powder should remain at the bottom of the bowl.)

4. Pour the almonds onto the prepared baking sheet, and use a spatula, spoon, or your hands to spread them in a single even layer. Bake for 25 minutes on the middle oven rack.

5. Using a spatula, flip the almonds over in small batches and bake for 15 minutes.

6. Cool for at least 15 minutes. Break the almonds apart before serving. Store in an airtight container.

Nutrition breakdown: Calories: 212 Protein: 7 g Carbohydrates: 13 g Total fat: 14 g
Saturated fat: 1 g Cholesterol: 0 mg. Fiber: 4 g Sodium: 35 mg

in other words--- A perfectly healthy snack in EVERY way!

Healthy Snacking:)

Make it a lifestyle change and INCLUDE your kids

Kids love to do whatever they see mom and dad doing. If they see you sitting on the couch watching tv, they are going to want to do that to. If they see you cooking in the kitchen- they are going to want to help out. If they see you exercising- they will follow suit and mimic your actions.

Most people fail at diets or exercise programs because they aren't making it a lifestyle change. It is easier for someone to make a lifestyle change when they have no one else to worry about.... aka.... family! :)

Once you have a family it's game over! Haha- just kidding- it just takes a little more creativity.

Kids LOVE to be active! It is in their nature- and our nature in case you were wondering.

They need exercise and running around the park or running outside is more then enough! But- sometimes throwing in a few staple exercises is always a good thing too.

Here is one of my kids favorite things to do after school or when I feel like they are being too wild in the house and need to outlet some energy:)



Next up- some healthy recipes from Joy Bauer's latest cookbook "Slim and Scrumptious"



On this weeks menu I will be testing with my kids:

Lemon Sage Chicken Breasts
Sesame Chicken Tenders
Turkey Tetrazzini
AJ's Mac n Cheezy
Cinnaomon-Sugar Almonds
Frozen Hot Chocolate (Serendipity style minus the fat!)

I will be making a video of each adventure and give it to my kids to pass the test!

Get ready for some YUMMY Slim and Scrumptious meals!!:)

ps- who wants me to do a give away of this wonderful cookbook?? :)