Get Physique-a-licious

Posts Tagged ‘eating clean’

Do you know your Family History?  If you do, do you know exactly what you inherited?

I am not sure if I mentioned this, but I was adopted when I was 3.  I was put in a foster home and stayed there for about 2 years when I was adopted.  I was blessed with very loveable parents who had such good morales, they were school teachers and oddly enough I find myself as a college professor.

So, why am I explaining all of this?  Well, I have always been an active girl.  I really enjoy playing basketball, I enjoy playing volleyball, tennis, and doing fitness.  I wanted to be a PE teacher and a coach.  I went into the USAF and raised a family and during that time I was off and on about working out.  I did bodybuilding back in the 80’s.  I finally went to school and got my bachelors’ degree in Physical Education and went back to school and received my Masters in Fitness and Wellness.

It was during this time that my professors kept asking, “Do you know your family history?”  I keep saying to myself “No” because I truly do not know my family history.  I do not know what I inherited from my mother or father or grandparents.

The point is this, I exercise as a preventive measure.  Since, I do not know my history I keep the diabetes and heart disease at bay with exercise and diet.  Being part hispanic and native american, I am more susceptible to these diseases.  I totally believe also that the environment that you are raised plays a big role.   My mother always cooked a protein, veggies and something else.  LOL

When you are conceived you are made f rom both DNA of your parents. 

Unfortunately, you can not pick your parents, but what you can do is through exercise and a clean diet you can help prevent or keep off certian inherited diseases.

Research show that Heart Disease is the number killer for Americans. Heart disease is known as the silent killer.

 If you are over weight you are certainly putting stress on your heart.  You store fat around the heart and eventually make the heart sufficate.

So, lets get going people, let get off the couch and move your body.  It is never too late, it will be too late when you are 6ft under.

“A Year From Now You’ll Wish You Had Started Today”

Yes, people, i finally got my Lean Program from Beachbody.  Chalean Extreme is going to get me lean.  This workout is going to get me PHYSIQUALICIOUS.

Well, I was so excited when the box was at my front door.  It took a whole week.  I felt like it was Christmas.  I ripped open the box and I had to take my oldest daughter some dinner.  I let my youngest drive so I could watch the first DVD in the truck on my way down to the hospital. 

I did the first DVD last night.  It was great and I felt great.  I think I could have done more weight, but since it was the first time, I wanted to take it easy to see where I could increase.  Next time I do this Circuit 1, which is next week on Monday I know I will add more weight.  I added some extra cardio with some of Tony Horton’s cardio moves in between the exercises.  This got the heart rate up.  I loved it.

Now, today which is Tuesday, the program takes a day off.  I have to teach Turbo Kick later so that will be my cardio.  No way around that.  I have to work on my diet.  I really have to quit cheating.    Eat cleaner.

So, let me ask you, what are you doing to stay healthier?  What are you doing to be active?  What are you eating?

Drink you H2O

Just remember that “A year from now you’ll wish you had started today.”

http://www.teambeachbody.com/pkayfit02

Sign up for free and workout at home.  Earn cash and great prizes.

I have sort of been on a writers block, if you want to call it that.  I have been extremely busy teaching classes since the semester started.  Ever feel like things all of a sudden come out of nowhere and then you are left sprinting trying to catch up.  What the heck, I had all Christmas break to prepare, which I did a little.  Then I started the push-up challenge which now I have to start over.  I think I may drop down a column.  I have been doing well on it but not great.  I feel like the goals for the push-ups were rushing me a  little so, I backed off, then I totally stopped. 

I gain a few pounds over the holidays.  You didn’t?  The month of January I started a newsletter for my ladies at the studio in which I incorporated a healthy recipe. 

Do you really want your performance to improve?  Well, you have to eat-clean and eat the right foods.  You have to start learning and listening to your body.  Do you really know what works or are you just going through the same boring routine?  Time to really start listening to your body and feeding it with good stuff.

So, this post I decided to drop you a little Healthy Recipe that I get from a couple of places.

Here it is:

Grilled Citrus Chicken with Fresh Salsa

This Recipe Serves: 4

Preparation Time :  20 minutes

Cooking time :   20 minutes

IngredientsFor the chicken:
1 cup low-fat or non-fat plain yogurt
1/4 cup minced red onion
2 tablespoons chopped cilantro
2 tablespoons fresh lime juice
1/4 cup fresh orange juice
salt to taste
freshly ground black pepper
4 boneless, skinless chicken breasts, 4 to 6 oz. each
For the salsa:
1 avocado
4 tomatoes, chopped
1 to 2 jalapeño peppers, seeded and chopped
8 warm wheat tortillas

Cooking Instructions
1. For the chicken: Mix all the ingredients except the chicken in a large bowl. Add the chicken to the mixture and coat evenly. Cover the bowl and refrigerate for at least 4 hours or overnight.

2. Preheat the grill or broiler.

3. Remove the chicken from the marinade and discard the marinade. (This protects against cross-contamination.) Sprinkle the chicken with salt and pepper.

4. Place the chicken on the grill or under the broiler and cook until the juices run clear, 6 to 8 minutes per side.

5. In the meantime, peel, core and chop the avocado. Place the avocado in a clean bowl and toss it with the lime juice quickly so that it doesn’t discolor. Add the tomatoes, onion and cilantro. Add the jalapeño peppers and salt to taste.

6. Serve the salsa on top of the chicken with the warm tortillas on the side.

So give it a try during the SuperBowl.  You won’t feel guilty. 

Come back and tell how you liked it.

More recipes you can go to www.teambeachbody.com/pkayfit02  Click on join the club and have access to meal plans and tips from the experts like Tony Horton, Chalene Johnson, Debbie Siebers etc…  Very low price, it is not like all the others.

 This recipe I got from http://www.acefitness.org/getfit/recipes.aspx